Ka Mea'Āina Pūʻona Mea Nīpī

Ka Hale Kalo ma loko o ka meaʻai a me kona mau pono palekana

Aia ke kau i ka momona momona, akā heʻino loa iāʻoe? Aʻole loa. Ke kī o ka hauʻoliʻana i ka pipi no ke kohoʻana i nāʻoki liʻiliʻi o ka pipi, e like me nāʻauwaha ākea a me kekahi mau wahi o ka pūnāwai sirloin.

Hoʻoikaika ka lawelaweʻana i ka nui. ʻO ka lūlū hoʻokahi o ka pipi heʻekolu wale nōʻehā auneke, aiʻole paha e like me ka nui o kahi papa hana pāʻani maʻamau. ʻO kēlā kalo nui o ka iwi i'ōlelo muaʻia e aʻu, e like paha meʻekolu aʻehā mau lawelawe o ka pipi.

ʻO ka pipi kahi kumu nui o ka protein, carnitine , zinc, selenium, hao , a me B hua. Inā kohoʻoe i kahiʻokiʻoki o kaʻiʻo,ʻaʻoleʻoe e pono e hana i nā momona nui loa,ʻo nā momona momona paha e pili ana me ka hoʻonuiʻana i ka mumū. No laila, he laʻana, he 3-auneke o ka mikoaʻai he 150 mau calories a me 6 mau momona. He wahi liʻiliʻi paha ia a heʻiʻo paha, akā hāʻawi iāʻoe ma mua o 20 grams ka protein.

Nā Huakaʻi Ola o'Apipi

Pono ka protein no ka hana a mālamaʻana i ke kino o kaʻiʻo a no nāʻano hana likeʻole e hana i loko o kou kino i kēlā lā i kēia lā.

ʻO kaʻaiʻana i ka meaʻai i ka meaʻulaʻula e pili ana i nā maʻi o ka maʻi cardiovascular a me nā maʻi olakino, e like me ka nui o ka hopena o ka maʻi paʻalula, pēlā paha eʻoi aku ka maikaʻi no ka hōʻemiʻana i kāu meaʻai loa i 3 a 4 mau kōkua ma kēlā me kēia pule. Ua hoʻonuiʻia kēia mau mea ola kino me nāʻanoʻulaʻulaʻulaʻula aʻoi aku kaʻino no nā meaʻulaʻula i hanaʻia e like me kaʻiʻo o ka meaʻai a me nā kui, hiki ke hanaʻia me ka pipi a puaʻa.

Nā nīnau maʻamau e pili ana i ka meaʻai

Uaʻoi aku ka maikaʻi o ka momona i ka mea hānai ma mua o ka meaʻai mai nā bipi mai?

Malia, akāʻaʻole i maopopo kaʻike. Hiki i ka pipiʻai hānai keʻike i kahi momona maikaʻiʻoi aku ka maikaʻi ma mua o kaʻai mai nā pipi i hānaiʻia i ka palaoa a me ka hānai hānai. Akā, no ka maikaʻi,ʻaʻole i loaʻa ka nui o ka noiʻiʻana ma nā pono olakino o ka pipi hānai hānai.

He aha kaʻu eʻai ai inā makemake wau eʻoki i ka pipi?

ʻO ka hoʻoholoʻana eʻoki i ka meaʻulaʻula he kumu nui ia e ho'āʻo ai i kahi mau meaʻaiʻai. ʻO nā lemu, e like me nā lelo, ka moa a me nā pāpū maloʻo, he kiʻekiʻe i loko o nā meaola akā he mea haʻahaʻa i loko o ka momona momona i hana lākou i ka pani kūpono. Ua kiʻekiʻe ka pahu i loko o ka'ōpū i like lākou me ka hoʻopihaʻana a me kaʻoluʻolu e like me kaʻiʻoʻulaʻula.

ʻO ka iʻa kahi mea maikaʻi'ē aʻe no ka pipi, keʻoleʻoe e kohoʻana i ka paʻona, ka tuna, ka iʻa a me nā iʻa'ē aʻe paha ma ka momona-3 momona. Hiki i nā'ālaʻi a me nā hānai ke maikaʻi. ʻO kēlā me kēia mea e koho aiʻoe e pani i kekahi o ia mau lawelawe bipi pipi, no ka hoʻomākaukau ponoʻana iā lākou a pale aku i nā ipu e like me ka moa kuala a me nā iʻa iʻa i kiʻekiʻe i ka momona, ka sodium a me nā kalo.

ʻAi au i kaʻaiʻana i nā mea nui a me nā popo. Pehea e hiki ai iaʻu ke hauʻoli me kahi'āpana o 3 auneke?

Hiki iāʻoe ke lūlū i kou poʻo i kēia manawa, e hoʻohālike i kāu puna puna 10-ounce punahele i kahi'āpana o nā mea momona heʻekolu aune.

ʻAʻohe hoʻomaikaʻi paha kāu mau meaʻai no ka hāʻawiʻana i ka iwi o ka iwi, akāʻo kou naʻau ke makemake. ʻO ka hauʻoliʻana i ka pipi momona liʻiliʻiʻaʻole ia he maʻalahi (ʻole pun manaʻoʻia), a hiki iāʻoe ke hoʻolimalima iʻekolu'eleona o ka pipi momona me kaʻai. E heluhelu ma.

Hiki i nā pailaʻai ka nui o nā calories?

ʻO ka momona a me ka kalo e helu ana i nā pipiʻai honua e like me ka mea momona eʻikeʻia ma ka lepili. Eia kekahi laʻana,ʻo 3 mau oun o ka 80 pīpī mahele honua o ka honua he 210 calories,ʻoiai he nui ka nui o ka helu he 85% o ka lean.

Nā Huakaʻi Ola e hoʻomākaukau ai i ka pipi

E ho'āʻo i kahi hopena-ulu aiʻole i ka louse. ʻO ka hoʻouluʻana a me ka holoʻana o nāʻanoʻelua o ka hanuʻana e hoʻohana ana i kahi liʻiliʻi o kaʻaila wela ma loko o kekahi pan nui.

ʻO kahi pāʻina hauʻoli hauʻoli a hoʻowali i ka palaoa e hoʻokomoʻia iʻekolu mau'uneke o nā'ōpuni pilani no kēlā me kēia kanaka me ka nui o nā huaʻai, nā meaʻai, a me nā mea kau. E hoʻonui ka hua'ōlelo i ka meaʻai i kāuʻai, aʻo nā kīʻina a me nā mea hoʻonani e hoʻonui i nā meaʻono,ʻaʻoleʻoe eʻike i ka nui o ka meaʻai i loko o ke pā.

Loaʻa i ka uku salakō e like me kaʻai. E hoʻomaka me kahi moena nui o kāu leka i aloha nui ai a hoʻonui i ka nui o nā huaʻai,ʻo kahi liʻiliʻi liʻiliʻi liʻiliʻi, kekahi mau huaʻai a me nā'āpana hua. E hoʻomāʻona'āpana iʻekolu mau'unema o ka meaʻaihue a iʻole i ke kalo kuʻi, a kau i nā'āpipi pipi ma luna o ka saladi. E hoʻopili i kahi kaupale kaumona maikaʻi i hanaʻia me kaʻailaʻaila a me kaʻaila canola . Hoʻonui ka nui o nā huaʻai hou; ʻO kaʻoliva a me kaʻaila o canola e hoʻonui i ka momona.

Hana i ka lawanu. ʻO ka pīpī pīpī kaulana loa ka hamburger. ʻAʻole,ʻaʻole kēia manaʻo e hiki iāʻoe ke kalepa ma kāu'ōpū T-iwi no kahi hamburger nui. No ka hanaʻana i ka mūmiko koʻikoʻi me ka bipi mīnū, waiho iʻekolu mau'uneke o kaʻala kai lepa i'ōwiliʻia i ka'āpana o ka palaoaʻono loa. Hiki paha ke nānā aku i kahi mea liʻiliʻi, no laila e hoʻomāhuahua i ka lūlū, nā'ōpuʻu, nā'ōmato a me ka hapalua o ka meaʻai. E hoʻoulu i ka mūmoa a iʻole nā ​​piʻi piila a loaʻa iāʻoe kahi laʻau maikaʻi a maikaʻi. ʻO ka fiber mai ka'ōpū a pau e waiho iāʻoe e piha i ka piha a piha i ka pipi liʻiliʻi.

Hana i ka pipi bee. ʻO ka pipiʻai he mea momona maikaʻi ia a he maʻalahi loa e hana ma ka hale. E hoʻomaka me kahi ipu nui aiʻole Crock-Pot. ʻO nā'āpana'āpana momona o ka meli a hoʻonui aku i ka momona, ka paila baila. ʻO ka hope aku, e hoʻokomo i ka kāloti, ka lauʻila, nāʻuala a me nā huaʻai'ē aʻe a pau āu i makemake ai. I loko o kekahi mau hola, e loaʻa iāʻoe kahi'ōpiopio maikaʻi. E lawelawe i kahi pola o kāu'ōpē me ka palaoaʻai āpau a me ka salakeke'ōmaʻomaʻo no ka meaʻono, ka hoʻopihaʻana a me kaʻai pipi maikaʻi.

E hana i kahi kapi. Eia kahi ala maʻalahi e hoʻopili ai i kahi paona o ka pipiʻai honua. E koho i kaʻoihana haʻahaʻa o nā pipiʻai honua hiki ke loaʻa iāʻoe ma kāu hale kūʻai. E hānai pono i ka pipi a hoʻomaʻemaʻe i nā momona a pau ma mua o kāu hana. Ma kēlā kūmole, koho i kāuʻano hoʻomoʻo maikaʻi - he nui nā momona i piha i nā momona a me nā calories aʻaʻole lākou e koho maikaʻi no ka meaʻai maikaʻi. Eia nō naʻe, hiki iāʻoe ke ho'āʻo i kahi meaʻai hauʻona maʻamau. E nānā i nā mea nāna e hoʻohana i ka'ōmaʻoma a me ka mīmati maʻamau ma kahi o ka sīma a me nā meaʻalani.

ʻO nā mea hou aku a me ka meaʻai olaʻai ka meaʻai

• Hiki ke hoʻoikaika i nā mea momona ma o ka hoʻohanaʻana i ka marinade.
• No ka hoʻomaʻaiʻana i ka pipiʻai, hoʻohana i ka lean ground turkey, i emi iho ka momona a hana maikaʻi no nā mea ula a me ka hili.
• E hoʻonui i kāu pipiʻai ma ka huiʻana me nā meaʻokoʻa e like me ka palaoa o ka palaoa piha, nā huaʻona a me nā pī.

ʻO kēia mauʻoihana maikaʻi e pili ana i ka pipi. Makemake lākou i ka hana a me kaʻono:

• ʻO ka Burckundy Beef Crockpot
• ʻAi i ka meaʻai
• ʻO ka palaoa a me ka Heirloom Tomato Salad me ka baila

> Kālā:

> Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. "Nutritionnts, Foods, and Cancer Prevention Cancer." Gastroenterology. 2015 Mei: 148 (6): 1244-60.e16.

> Song M, Garrett WS. "He Nānā i nā Pūmana Waiwai Waiwai a me ka Inoa Antioxidant i ka mea hānaiʻai a me ka momona." Nutr J. 2010 Mar 10; 9: 10.

> Wolk A. "Nā Pōʻino Ola Loa o kaʻaiʻana i ka Meʻa Mamua." J Intern Med. 2016 Sep 6.