Ua lohe paha pahaʻoe i kekahi o nā hōʻike kū'ē'ē ma laila. Wahi a kekahi i ka maiʻa e loaʻa ai iāʻoe ke kaumaha,ʻoiai kekahi e'ōlelo ana, he maikaʻi ka baʻa no ka pohō kaumaha. ʻO wai ka pololei a he aha kāu mea eʻike ai inā e helu anaʻoe i nā kāloi ?
Nā koi e pili ana i ka waiwai kaumaha a iʻole ka paukū kaumaha
Ma mua o ko mākou kamaʻilioʻana i ka pāʻani o ka maiʻa i mea e kōkua ai iāʻoe e loaʻa a lilo i ka kaumaha, e kamaʻilio e pili ana i nā mea āu i lohe ai.
He aha nā mea hoʻolaha ma kēlāʻaoʻao kēiaʻaoʻao o ka kuleana koi, a pehea ka manaʻo o lākou?
- ʻO ka poʻe e aʻo e kū'ē ana i kaʻaiʻana i ka maiʻa no ka makaʻuʻole i ka waiwai waiwai, e kau ana i ka'ōlelo aʻo ma luna o ka momona momona,ʻo ke kō. He kūlana kiʻekiʻe loa ka wana i loko o ke kō e hiki ke loli koke i ke kino i nā meaʻai'ē aʻe.
- ʻO kekahi kumu o ka maiʻa he rapʻino,ʻo ka nui o kā lākou calorie iʻoi aku ma mua o ka nui o nā hua'ē aʻe. ʻO kahi kīʻaha o ka'ōpala o ka'ōpona he 60 mau calo mai kahi o ke kīʻaha o ka paʻi maiʻa he 135 calories.
- 'Ōlelo nā mākau ma ka pā pākuina i nā hua maikaʻi i hōʻiliʻiliʻia me ka maikaʻi loa o nā huaʻaleʻa a me nā calories no ka meaʻono maikaʻi a maikaʻi. ʻAʻole i kiʻekiʻe ka nui o ke kōkoʻa i ka hoʻohālikelikeʻana i ka nui o nā kukui e like me nā'āpala a me nā candy-a me nā bananas i loaʻa i ka pōmaikaʻi hou o ka fiber.
- Wahi a kekahi poʻe e hiki iāʻoe keʻai i ka nuiʻole o ka maiʻa (aiʻole kekahi hua) aʻaʻole e loaʻa i ke kaumaha no ka mea maikaʻi loa ka hua pono iāʻoe-ʻo ia ka waiwai i nā huaora, nā minera, a me nā meaʻai.
He aha ka'ōlelo a ka haʻawina?
ʻAʻohe pono e hōʻike ai i ka loaʻaʻana iāʻoe o ka maiʻa aʻaʻohe kaumaha. E like me nā meaʻai a pau,ʻo ka nīnau i ka laweʻiaʻana o ka maiʻa e hoʻopaʻa i nā paona a hoʻoheheʻe paha ia mau mea i lalo i ka helu o nā calorie a lākou i loaʻa a me ka nui o nā calorie āu e puhi nei.
E Noʻonoʻo ana noʻoe iho
Ināʻoe e koho i ka loaʻaʻana o ka maiʻa-kumu-kaumaha aʻole ka'āpana o ka maiʻa-no-weight-loss o ka pā i kāu mau makemake a me nā kohoʻana'ē aʻe, akā no ka hapanui loa, hiki i ka maiʻa keʻai nui.
- Hoʻopihaʻia nā'ōpuni (ʻoi aku ma mua o nāʻai kīʻaha) akāʻaʻole naʻe e hoʻopihaʻia e like me ka'ōlū.
- He meaʻai ka meaʻai.
- Aia nā calories me nā calories, aʻo nā calories he caloriesʻaʻole paha ka source.Bananasʻaʻoleʻo ia he "meaʻaiʻole" e hele aiʻoe i nā'ōpala me ka. ʻO kaʻaiʻana i hoʻokahi'alakeke he meaʻai maikaʻi loa ia, akā, ināʻoe e hoʻonui iʻekolu maiʻa nui i kāuʻai i kēlā me kēia lā, eʻai anaʻoe i nā calorie'ē aʻe he 350.
E noʻonoʻo e hoʻololi ,ʻaʻole hoʻokomo i ka manawa e koho ai i kahi e hoʻonui ai i ka maiʻa i kāuʻai. Ma keʻano hoʻololi no nā pahele he nui, hiki iā lākou ke lilo i mea koho ola. ʻO ka hōʻolahi waleʻana iā lākou i kāuʻai, e like me kekahiʻai, hoʻonuiʻia ka calories.
ʻIke kūpono
ʻO kahi banana banana (7-8 iniha ka lōʻihi) he 105 mau calo, hapa hapalua o nā momona, 27g kāpili, 3g fiber, 14.5g sugars, a me 1g protein. Piʻiʻia nā'ōpona i nā meaʻai, no ka mea, He kumu maikaʻi lākou o ka pālolo (no ka naʻau o ke kino) a me ka huaʻai C (he mana antioxidant mana.) Ma keʻano maikaʻi maikaʻi, he mea nui ka pāpaʻa i ka maiʻa no ka olakino lauoho . Akā, mai hōʻalo. ʻO ka nui o ka pākīpika hiki ke alakaʻi pono i ka lauoho.
Nā Pōmaikaʻi'ē aʻe o kaʻAla
ʻOiaiʻaʻole i nānāʻia he "mea kūʻai nui" e like me ka blueberries a iʻole ka broccoli, he maikaʻi ka maikaʻi o ka maiʻa ma mua o kaʻaiʻana i ka meaʻai maʻamau.
I hoʻokahi o nā haʻawina, i kēlā me kēia lā o ka maiʻa o ka maiʻa i hoʻonuiʻia i ke koko a me nā lipid lipopō i nā poʻe me keʻano diabetes 2, a me ka nui o ka maʻi he 2 e like me ka nui o ka nui o ka momona i nā'āina i kūkuluʻia.
ʻO kahi'ōlelo e pili ana i nā pīkī
ʻOiaiʻo ka maiʻa e hiki ke lilo i mea ola maikaʻi i loko o ka meaʻai paʻakikī,ʻaʻole i nā pīkī. ʻO ka maiʻa i hoʻomoʻu hohonuʻia a hanaʻia i ke kō, ka meaʻaiʻai . ʻO ka hapalua hapalua o ka mīkī pēpē he 210 kaloni a me ka momona 12.5g. ʻOi aku ka'ōpala'alaina i ka maloʻo.
Manaʻo Snack Snack
E ho'āʻo a leʻaleʻa i kēia mau meaʻai a me nā meaʻono me ka banana:
- Me ka oatmeal: E ho'āʻo i kahi paila me ka hoʻonuiʻana i kāu oatmeal kakahiaka. Hiki nō hoʻi iāʻoe ke pale aku i ka hua a hoʻonui i kāu oatmeal i ka wā e kuke ai.
- ʻOiai he mea'alapona-i kāpīpīʻia: He nui ka panana me ka kinamona. Eʻoki wale i kahi, e hoʻonehu aku me ka kinamona, a hele i ke kūlanakauhale.
- Me ka yogurt: Hiki iāʻoe ke hoʻohuiʻia i ka maiʻa'alaina i loko o ka huakani Greek gregurt me kahi kinamona a me ka mea'alalaʻauʻole. Hiki iāʻoe ke kau i ka hua a me ka yogurt me kekahi mau lālā pua fila fila a me nā'alemona.
- E like me nā kulu maloʻo: Ua nui nā kānaka i keʻano o ka'ō maiʻa. He meaʻoi aku ka lōʻihi o kaʻaiʻana i keʻano o ka hoʻonuiʻana i kou piha i ka wā i pau ai kāuʻaiʻana. ʻO kāu mauʻeke maia me ka huakōkeke a me nā pīpī'āpana i mua o ka hoʻoliliʻana iā lākou-ua like ia me kahi'āleʻa laula maikaʻi.
Kelehana Lalo
ʻAʻole he hōʻike e hōʻike ana ka hāʻawiʻana o ka maiʻa i ka waiwai waiwai a me ka poho kaumaha. Akā, he mea nui e hoʻomaopopo i ka maiʻa i ka maiʻa, a hoʻonui i ka calories. Ma keʻano he meaʻai maikaʻi,ʻaʻoleʻoi aku ka maikaʻi o ka maiʻa ma mua o ka nui o nā koho me ka helu hoʻokahi o nā calories a hiki ke lilo i mea olakino maikaʻi no nā mea hana sugary. Ma ka manawa hoʻokahi, e hoʻonui i ka maiʻa i ka mea āu e'ānai nei e hoʻonui ana i nā calories e hiki ke alakaʻi i nā paona hou i ka manawa. Inā makemakeʻoe i ka baʻa, eʻoliʻoli iā lākou ma keʻano he meaʻai maikaʻi.
> Kālā:
> Cressey, R., Kumsaivai, W., a me A. Mangklabruks. ʻO kaʻaʻaiʻana o ka lālā i kēlā me kēia lā ma keʻano o ke koko a me ka lipid ma kahi o ka Hypercholesterolemic Subjects a hoʻonui i ka maʻi Adiponectin i ka Typa 2 maʻi maʻi. He NānāʻIke Olaʻo Bio . 2014. 52 (12): 1173-81.