Aia kahiʻai nui i loko, inā hiki iāʻoe ke hele i ka leʻa
Hiki i nā līlū'ōmaʻomaʻo ke holo aku i loko o ka pahu wai a me nā kioko maikaʻi i meaʻai maikaʻi,ʻaʻole he mea kupaianaha:ʻo kēia huiʻana o nā lau nahele lau nahele a hiki i nā hua ke hōʻiliʻili i kekahi mau mea'eleʻaleʻa i nā mea ulu hou i loko o ke aniani nunui. Eia kekahi mau kumu kūpono loa e hoʻokomo i nā lele'ōmaʻomaʻo i kāu meaʻai.
ʻO Smoothies Green a me kou Diet
1.ʻO ka momona momona i nā meaʻai: ʻAʻole i nui ka huliʻana e hōʻike ana i kaʻaiʻana i nā meaʻaiʻole i mālamaʻoleʻia mai nā kumu likeʻole e hiki ke kōkua iāʻoe e pale i nā maʻi e like me ka maʻi diabetes a me ke kanesa, hoʻonui i kāu hana kuʻuna a pale i ka luhi.
ʻO kaʻoiaʻiʻo, he aʻoʻana i ka makahiki 2013 no nā maʻamau o nā meaʻai ma mua o 450,000 mau'elemālika Pāpaʻi eʻai ana i nā 7 hua o ka huaʻai a me ka hua iʻa i kēlā me kēia lā me ka makeʻana he 10% o ka make ma loko o ka manawa o ke kau makahiki 13. Ma mua o ka hanaʻana i ka pākuhi pilikino i kēlā me kēia lā, no ke aha lāʻaʻole e hōʻoia e hoʻomau i kaʻaiʻelemakule ma ke kāpiliʻana i nā lawelawe i hoʻokahi inu?
2. E hiki ke maʻalahi ka'ōpalaʻana i nā'enehi momona a pau : ʻAʻole hiki i nā mea a pau ke hoʻonui i kā lākou hua a me ka huaʻai me ka pilikiaʻole o ka pōʻino kaumaha, akā, e hiki iāʻoe ke hana i nā mea kanu likeʻole me nā'ōpala a me ke kalepa. hiki ke maʻalahi i ka puʻu. ʻAʻohe ala e hiki ai iāʻoe ke uhaʻi i nā kīʻaha o ka lau me kou mau niho i ke ala e hiki ai i ka mea hana mana ikaika i loko o kekona wale nō.
3.ʻO nā lauleho'ōmaʻomaʻo he loloa liʻiliʻi, nui loa : Ma kāna puke papaʻi puke Volumetric ,ʻo Barbara Rolls, ke mea lapaʻau maikaʻi e hōʻikeʻike nei e hānai ana mākou i ka papa a me ka nui o kaʻai i kēlā lā i kēia lā, ma mua o ka nui o nā calories.
Ma ka kohoʻana i nā meaʻai me ka hoʻemiʻole i nā calories e lawe i kahi like i loko o kā mākou kīʻaha a iʻole ma kā mākou pāpale, hiki iā mākou ke noʻonoʻo i ka hanaʻana i ka meaʻino loa i ko mākou kāʻei.
4. He mau haʻawina kiʻekiʻe o nāʻenehana'ōmaʻomaʻo: ʻO ka haʻawina nui o ka makahiki 2011 i paʻiʻia ma loko o ka Archives o Internal Medicine, uaʻikeʻia ka hopena o ka lolo ma kahi o 400,000 mau mākua i waena o nā makahiki o 50-71, e hoʻoholo ana i ka emiʻana o ka make no kekahi kumu i ka 9 ʻO ka manawa lōʻihi ka pauʻana o ka fiber.
Hoʻomaʻa i kou lōʻihi e like me kāu mau hana ma ka hoʻonui pinepineʻana i nā fiber i kāu mau lele'ōmaʻomaʻo i nā huaola maikaʻi e like me chia , hemp, a me ke olonā.
5.ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo he nui ka wai: E like me ka Rolls, he noiʻi hoʻokipa e hōʻike ana i ka wai i hoʻokomoʻia i loko o kahi kīʻaha aiʻole mea inu paha eʻikeʻia i nāʻano'ē aʻe i ko mākou mau makemake (a no lailaʻoi aku ka maikaʻi no ka paʻakikī kaumaha ma mua o ka wai i laweʻia me kaʻai. kekahi mau hōʻailona e hoʻopau ke kino i ka wai i loko o ka puʻu a me kaʻoluʻolu ma mua o ka wai e inu ai mākou .
6. Keʻoluʻolu ka lau nahele e pale i ka hana o ka lolo: E aʻoʻia ana e nā mea noiʻi kekahiʻano o ka meaʻai Mediterrania a me ka DASH no ka hōʻemi i ka piʻiʻana i kaʻikeʻana i ka hāʻuleʻana o ka loiloi i waena o nā poʻe mākua i ukali i ka hoʻolālāʻai. Ua ho'ākākaʻia ma loko o ka pepa 2015 i paʻiʻia ma ka puke paiʻo Alzheimer & Dementia ,ʻo ka mea i kapaʻiaʻo MIND e pili ana i kaʻano o nā hua'ōmaʻomaʻo'ōmaʻomaʻo a me nā hua i hoʻohanaʻia i nā lauoho'ōmaʻomaʻo.
Ināʻoe e koho i kahi smoothie huaʻai me kekahi greens a me kahi smoothie-e pili ana i ka'ōmaʻomaʻo me ka huaʻole, ponoʻoe e pōmaikaʻi i nā phytonutrients, fiber - a me ka wai - i loko o kēia mau mea i hoʻohuiʻia.
E hana wale i kaʻoluʻolu o kouʻohana (inā lākou e hoʻopiʻi), a inu i loko o ke aniani opaque.
Puna:
ʻO Barbara Rolls a me Mindy Hermann. ʻO ka Ultimate Volumetrics Diet Harper Collins. 2012.
ʻO Leenders Max, Sluijs Ivonne, Ros Martine M, et al. "ʻO kaʻaiʻana i ka huaʻai a me ka makeʻana: ka European Research Progression of Cancer and Food." American Journal of Epidemiology 2013; 178 (4): 590-602.
Morris, Martha Clare; Tangney, Christy C; ʻo Wang, Yamin; Paʻa, Frank M; Bennett, David A; ʻO Aggarwal, Neelum T. "NĀ MIND Diet Associated with Reduced Incidence of Alzheimer's Disease." ʻO Alzheimer & Dementia, ISSN 1552-5260, 02/2015.
Ka Pākī Y, Subar AF, Hollenbeck A, Schatzkin A. Nā meaʻai a me ka make ma loko o ka NIH-AARP a me ke aʻo kino. Hoʻopaʻa i ka Mokuna Med. 2011 Jun 27; 171 (12): 1061-8.
http://www.ncbi.nlm.nih.gov/pubmed/21321288