Nā Meaʻai Mea Kūʻokoʻa Loaʻa-Loa Loaʻa
Ke manaʻo neiʻoe iāʻoe iho he meaʻai meaʻai meaʻai maikaʻi? Keʻai neiʻoe i kaʻai lawaiʻa liʻiliʻi, akā hōʻole e hele kokoke i nā momona?
Aia kekahi mau meaʻai maikaʻi loa i loaʻa ka momona momona. ʻOiaiʻo ka nui o ka poʻeʻoihana meaʻai e haʻi iāʻoeʻaʻole maikaʻi nā momona a pau (ʻoiai, he momona nui ko mākou mau lolo), he nui nā'āwili i pili e pili ana i ka momona i kā mākouʻai.
Ma mua, i ka wā eʻike aiʻoe i ka nui o nā hamoʻaleʻa e hana ana noʻoe a me keʻano o ke kinona e pono anaʻoe,ʻo ka nui o kāu calorie e hele mai mai nā momona. Inā e loli anaʻoe i ke kaumaha, lailaʻoe e hoʻohana ana i nā momona i mālamaʻia i loko o kou kino. I ka lohiʻana o ka momona kaumaha, hoʻopiha i nā momona ma mua o nā pūhaka inā makemakeʻoe i meaʻai.
ʻO ka hapanui o nā meaʻai loiloi e noʻonoʻo i kaʻai haʻahaʻa-haʻahaʻa he mea ma lalo o 100-150 grams o nā'ōkahi i kēlā lā i kēia lā,ʻo ia ka mea iʻoi aku ka nui ma mua o ka meaʻai o Western.
Kaʻaiʻana i nā meaʻai kiʻekiʻe ma luna o kahi kīhāhā-haʻahaʻa
Inā ua hoʻoholoʻoe i kahiʻai kai haʻahaʻa keʻano o kāu kohoʻana i kaʻai, a laila, e hōʻoiaʻoe i keʻano e hoʻonuiʻoe i nā mea momona i kāuʻai. Pono kaʻoihana haʻahaʻa i ka momona o ka momona, iʻoleʻoe eʻimi i ka ikaika no ka hoʻomalu iāʻoe iho.
Aia kekahi mau hoʻopaʻapaʻa e pili ana i nā momona momona ma waena o nā poʻe hana loiloi liʻiliʻi, akāʻo ka uluʻi ulu ma ka pōʻai o kahiʻai liʻiliʻi liʻiliʻi ,ʻo ka nui o ka momonaʻaʻole i hanaʻia e nā daimonio. ʻO ka mea maʻamau, uaʻae ka poʻe kūkākūkā he nui loa nā meaʻai e pili ana iāʻoe a hiki ke hoʻokomoʻia i kāuʻai. ʻO kēia mau meaʻaiʻelima e lilo iāʻoe i ka hoʻomaka maikaʻiʻana i ka hoʻonuiʻana i nā momona i kāuʻai, e kōkua iāʻoe e hōʻoluʻolu iāʻoe ma hope o kaʻaina awakea, a maikaʻi no kāu olakino.
1 - Avocados
ʻO'Avocados kahi waiwai waiwai o ka momona momona a me nā mea kūʻai haʻahaʻa haʻahaʻa. Hoʻopihaʻia lākou me nā meaʻai, aʻo ka honua holoʻokoʻa Kaleponi holoʻokoʻa he 3 mau kēmu wale nō o nāʻupena net. ʻO nā kumuʻaeʻa he hua a he kiʻekiʻe i loko o ke fiber, he huamona B6, he huahā C, he huamaila K, he palahalaha, a me ka pālolo. ʻO kēia nā kumu nui nui e komo ai i nā avocados.
2 -'Ola'Olive
He maikaʻi kaʻailaʻaila iāʻoe - heʻai maikaʻi loa ia e komo i kāuʻai. Hiki i kaʻailaʻoliva hou ka pāʻani a me nā hopena antioxidant i ke kino, a ua hōʻikeʻia nā mea e pale ai iāʻoe mai ka maʻi maʻi a me ka maʻi maʻi. Eʻike hou e pili ana i nā mea kupaianaha o kaʻailaʻaila , a me nāʻike nui e pili ana i ka koho a me ka mālamaʻana.
3 - NĀ Kino a me nā Lā
Ua hōʻikeʻia nā meaʻai i ka puʻuwai olakino. Ma nā haʻawina he nui,ʻo ka poʻe eʻai ana i nā huapalapala, hikiʻole iā lākou ke loaʻa i ka maʻi maʻi a me ka maʻi dia. ʻAʻole i hoʻokomoʻia nāʻoki a pau. Loaʻa kekahi mau huaʻaleʻa a me nāʻano momona likeʻole .
4 - Flax a me Chia Seeds
ʻOiai ka nui o nā mea kanu, e like me ka nui o nā greens, loaʻa kekahi mau mea momona omega-3 , he mau mea liʻiliʻi loa lākou i ka mea i'ōleloʻia. Aia kekahi mauʻanoʻano, akā naʻe, e like me nāʻano o ka flax a me nā pua chia , i loko o nā momona omega-3. ʻOiaiʻo ka momonaʻaʻoleʻo ka omega-3 (ʻO DHA a me EPA) i loaʻa ma loko o ka iʻa iʻa,ʻoiai ua hoʻolakoʻia kēia mauʻanoʻano he kumu nui o ka omega-3'eleʻa momona a ua lako i nā meaʻai a me ka fiber.
5 - Coconut
ʻO kaʻaila hinu, ka mea i loaʻa i kaʻiʻo a me ka waiū o ka niu a laweʻia a kūʻaiʻia e like me kaʻaila, he mea kepaʻapaʻa e like me ka'ōlelo. ʻO kēia no ka mea he momona ka momona o kaʻaila ma loko o ka niu, he mea hōʻailona hōʻailona paha i nā kānaka he nui. I kekahiʻaoʻao, he nui nā momona i hoʻomaʻemaʻeʻia, aʻaʻole lākou a pau e like ka hopena o ke kino. ʻO nā mea momona i ka niu, he mau triglycerides liʻiliʻi kekona , a he mau hopena noiʻi paha ka hopena maikaʻi o kā mākou mau pilikino, nā pilikia maʻamau, kekahi mau pilikia o ka lolo e like me ka maʻi Alzheimer, aʻoi aku. Ke hōʻike nei kekahi mau palapala inā loaʻaʻoe i ka maʻi maʻi, hiki iāʻoe ke hoʻomau i ka palekana o ka glucose i kou wā e pau ai i kēia mauʻaila.
ʻO kahi ala kahi eʻokoʻa ai kēia mau triglyideide ,ʻo ia ka hoʻohana wikiwikiʻana iā lākou no ka ikehu, no laila hikiʻole ke mālamaʻia i loko o ko mākou mau puʻupaʻa momona. Hoʻomakaʻia nā Ketone i ka manawa e hoʻokomoʻia ai nā triglycerides i ke ala, e lilo i mea wehewehe no ka nele i ka momona momona.