Ināʻoe e nānā ana i kāu kāloka aiʻole ka waiwai o ka hauhā, he mea kōkua ia eʻike i nā meaʻai pono ma nā hua'ōlelo a me nāʻanoʻano. Hōʻike ka papa ma lalo nei i kaʻikepili no hoʻokahi auneke o nā'ōmole a me nā huapalapala maloʻo a me nāʻanoʻano i heluʻia, me nā grams o nā momona a me nāʻano momona. No ka heluʻana i ka momona momona momona, e hoʻonui i nā huahelu omega-3 a me omega-6.
E hoʻomaopopo, inā e'ānaiʻia nā hua a hua paha i kaʻaila, e nui aku kaʻaila a me nā calorie ma mua o ka hōʻikeʻia.
Nā Carbohydrates a me nā momona i ka mea kanu a me nā pua (1'Ahina)
| Kal | Pau. Kāpena | ʻOhe | Net Carb | 'A. Sat. Momona | Mono mom | ω-3 momona | ω-6 momona | |
| ʻAmona | 164 | 6.1 | 3.5 | 2.6 | 1.1 | 8.9 | 0 | 3.5 |
| Mele Kalikimaka Noi | 187 | 3.3 | 2.1 | 1.2 | 4.6 | 6.8 | 0 | 6.9 |
| Kāpena | 163 | 9.3 | 0.9 | 8.4 | 2.6 | 7.7 | 0 | 2.2 |
| ʻO Chestnuts,ʻEulopa | 69 | 15 | 1.4 | 13.6 | 0.1 | 0.2 | 0 | 0.25 |
| Chia Seeds | 138 | 11.9 | 9.8 | 2.1 | 0.9 | 0.6 | 0.04 | 6.7 |
| Kaomi * | 187 | 6.7 | 4.6 | 2.1 | 16.2 | 0.8 | 0 | 0.2 |
| Nā Hōkū Lā | 112 | 6.1 | 5.7 | 0.4 | 0.8 | 1.6 | 0 | 6 |
| Nā Hazela | 178 | 4.7 | 2.7 | 2 | 1.3 | 12.9 | 0 | 1.1 |
| Kuihi Makehewa | 204 | 3.9 | 2.4 | 1.5 | 3.4 | 16.7 | 0 | 0.43 |
| Peanuts | 161 | 4.6 | 2.4 | 2.2 | 1.8 | 6.9 | 0 | 4.4 |
| Pecans | 196 | 3.9 | 2.7 | 1.2 | 1.8 | 11.6 | 0 | 6.1 |
| Pine kukui | 191 | 3.7 | 1 | 2.7 | 1.4 | 5.3 | 0 | 9.7 |
| Pistachios | 159 | 7.7 | 3 | 4.7 | 1.7 | 6.6 | 0 | 4.1 |
| Pumpkin Seeds | 158 | 3 | 1.7 | 1.3 | 2.5 | 4.6 | 0.02 | 5.9 |
| Keʻena Sesame | 103 | 4.2 | 2.1 | 2.1 | 1.25 | 3.4 | 0 | 3.9 |
| Ka Hale Paʻi | 102 | 3.5 | 1.5 | 2 | 0.78 | 3.2 | 0.21 | 4 |
| Walnuts, English | 185 | 3.9 | 1.9 | 2 | 1.7 | 2.5 | 0 | 13.4 |
* Coconut - mae a hoʻonaniʻoleʻia
Hoʻopiliʻia nā mea kanu a me nā pua me nā meaʻokoʻa'ē aʻe
Ma waho o nā mea momona maikaʻi, nui ka hapanui a me nāʻanoʻano me nā meaʻai,ʻo ke koko nui, nā mineral (e like me ka magnesium a me ka calcium), protein, a me nā phytonutrients.
He mea maʻalahi keʻikeʻoe i nā huapala a me nāʻanoʻano e hānai i ka mea kanu a hiki i ka uluʻana o nā aʻa a me nā lau, e hiki ai i ke kumu ke hoʻomaka eʻohi a hana i nā meaʻai. ʻO kēia mau mea a pau,ʻo ka nui o nā huapalapala a me nāʻanoʻano, heʻano haʻahaʻa loa ia i loko o nā huapiʻa.
Ka mālamaʻana i nā mea kanu a me nā hua
No ka maikaʻi maikaʻi, nā nūnū nūnū a me nā mea kanu i loko o ka fīkoi aiʻole ka pahu pāʻaniʻole iʻole e hele ka hinu i rancid.
ʻO nā'ōpala a me nāʻanoʻano me nā kiʻekiʻe o nā momona polyunsaturated (omega-3 momona a me omega-6 momona) e holo wikiwiki i ka maʻalahi, e like me nā hua'ōlelo a me nāʻanoʻano i haki,ʻaiʻia, aiʻole i lepo i ka meaʻai.
Aia nā Loaʻa Loaʻa i nā Haumāna Ola Ola'ē aʻe
I ke aʻoʻana i ka Mediterranean, kaʻaila a me / a iʻole nā hua'ōlelo i hoʻohuiʻia i nā meaʻai o nā mea komo. Ma waho aʻe o kekahi mau manaʻo no nā hopena olakino maikaʻi e pili ana i ka maʻi o ka maʻi o ka maʻi a me ka hoʻohuliʻana i ka maʻi o ka maʻi a me ka hāʻuleʻana o ka puʻuwai, he mea nui ia i ka hoʻonuiʻiaʻana o nā calorie iʻaiʻia e nā kānaka. Me he mea lā ua maʻalahi kēia mau meaʻai i nā poʻe i komo i nā kumuhana'ē aʻe o nā calories.
Hoʻopiliʻia, hiki i nā'ati ke kōkua i ka hellesterol haʻahaʻa a me ke kōkuaʻana i ka maikaʻi o ka naʻau, mahalo i ko lākou hiki ke emi i nā lipoprotein (LDL) cholesterol a hoʻemi i ka inaina e pili ana i ka maʻi maʻi. Keʻike nei ka jure i ka maikaʻi maoli o nā nīnī iʻole iʻole nā hua liʻiliʻi i kou puʻuwai, akā, ua lako lākou i nā meaʻai i loko o ia mau mea, no laila, hikiʻole ke hōʻeha i ka meaʻai a hiki paha ke kōkua.
ʻO nā meaʻai maikaʻi loa no nā haʻawina haʻahaʻa-haʻahaʻa
Inā nohoʻoe ma kahi haʻahaʻa liʻiliʻi,ʻo nā koho kōkuʻu me nā pūʻali liʻiliʻi loa,ʻo ia nō nā hua baleka, nā pinia pinepine, nā papa waliputs, nā pekans, nā hua macadamia, ke peanuts, a me nāʻalo.
E hōʻowi iā lākou i kāu saladi a iʻole i ka mea kanu i meaʻai i mea e hōʻemi ai i ka pōloli a hāʻawi iāʻoe i kekahi mau momona hou a me ka fiber.
Nā kumuhana:
ʻO Babio, N, Toledo,ʻE,'Eseteki,ʻE, et al. ʻO ka Mānaike Miko a me ka Metabolic Syndrome Status i ka PREDIMED Trial Randop. Ka PepaʻAiā Leka o ka Huilepaʻiʻo Canada 2014; 186 (17): E649-E657.
Estrus, R, Ros, E, Martinez-Gonzalez, MA. ʻO ka Lapa muaʻana no ka maʻi maʻi a me ka Mediterranean Mediet. ʻO ka nūpepaʻo New England Journal of Medicine . 2013; 368: 1279-1290.
> Mayo Clinic. ʻOi a me kou Heart: Eʻai ana i nā'ōpū no ka Ola Ola. Hoʻopukaʻia ma ka lā 15 o Kepakemapa 2016
'AlahuiʻAmelika Hui PūʻIa (USDA), Keʻena HanaʻImi. Nānā Kūlohelohe Nūhou no ka Papahana Kūmole, Release 28, 2016.
Nā Pākeke C, Sala-Vila, A, Serra-Mir, M. Mediterranean Food a me ka piliʻana o nā makahiki e pili ana i ka hoʻoholoʻana. ʻO JAMA ma loko o ka lāʻau kau. 2015; 175 (7): 1094-1103.