ʻO ka mea i hana ai i Superfoods So Super
Nānā ka mea kūlohelohe i keʻano o ka meaʻai i kēlā me kēia kiko'ī o ka meaʻai. ʻO nā meaʻai nā mea kanu-nui ka nui o nā meaʻai,ʻo ka mea maʻamau me ka nui o nā calorie. ʻO nā meaʻai a pau āu i lohe ai e pili ana i nā meaʻono. ʻO nā meaʻai nui- ʻai ka nui o nā calories no ka nui o ka meaʻai a me nā meaʻai he nui.
Pehea ka hanaʻana o ka'enehu kūlohelohe
Makemakeʻoe i ka pōloli, a he manawa mau ma mua o kaʻaina awakea, no laila e kohoʻoe e makemake i kahi pōloli.
Hiki iāʻoe ke koho i ka'ōlaʻi a iʻole ka'āpana kikoo. Ua like ka nui o ko lākou nui, aʻo ka meaʻai e hana wikiwiki ia ma mua o ka hoʻiʻana i ka hana. ʻO wai kāu e koho ai?
ʻO ka manaolana, kohoʻoe i ka'ōleʻa ma mua aʻe o ke kiko. ʻO ka'ōpona he 80 calories a me ka nui o nā huaora, fiber, a me nā pono pono'ī. ʻO ka fiber i ka'ōpala e hoʻopiha i kou'ōpū a hoʻomahaʻoe a hiki i kaʻaina awakea.
Aia ka calories i nā calories. Nui nā calories. ʻO kaʻoiaʻiʻo, uaʻoi aku ka nui o nā calories i ka donut, akā,ʻaʻole nui nā meaʻai. Aia hoʻokahi wale nō gram o ke fiber -ʻaʻoleʻoe e hoʻonā piha. ʻO kaʻaiʻana i ka sugary donut e hiki ke alakaʻi pono i kaʻaiʻana i ka meaʻelua, a me ka hapakolu paha. ʻOiaʻiʻo, ua maikaʻi ka maikaʻi, akā, hiki i kou kino ke uku i ka uku ma hope, no kēia pono koke.
E hoʻohālikelike i nāʻano kaulike kūpono me ka heluʻana o nā calories i ka meaʻai ma ke kaumaha a iʻole ka nui, aiʻole e hoʻohana i ka nui o ka helu . Kekahi laʻana, e hoʻohālikelike i kahi kīʻaha o nā kāloka kaomi i nā'ōkoki paʻakaiʻehā.
ʻO nā'āpanaʻelua he 50 mau calories, akā,ʻoi aku ka nui o nā meaʻai no nā kāloti no ka helu hoʻokahi o nā calories. ʻO nā kāloka he'alela nui; ʻO ka mākiki ka ikaika.
He mea nui ka hoʻomaopopoʻana i nāʻano kaulike kaulike no nā kānaka ma nā mea momona. ʻO nā meaʻai i nā mea liʻiliʻi i ka calories, akā i ka kiʻekiʻe i ka fiber a me nā huaʻai'ē aʻe, hiki iāʻoe ke lilo i ka kaumaha .
Nā Mea MeaʻAu-Dense Superfoods
Hiki paha iāʻoe keʻike mai nā hiʻohiʻona eʻike ana i nā hua a me nā huaʻalohi i nā meaʻono i nāʻano mea kanu. ʻO ia hoʻokahi kumu no ka nui o nā huaʻai a me nā mea kanu i kūpono i ka waiwai nui. ʻO nā kāleti, nā'ōmato, broccoli, kalepa ,'ōniwi, hua, aporo, cherries, pomegranate a me nāʻalani, he mea nui loa.
ʻO nā meaʻai'ē aʻe nā meaʻai e like me ka iʻa, ka tuna, ka iʻa, nā mea lawaiʻa momona liʻiliʻi, ka oatmeal, a me nā kīʻaha holoʻokoʻa, soy, kahi lepo momona maloʻo a me kekahi mau mea ikaika . ʻO kekahiʻaoʻao,ʻo ka'enehuhuhu a me nā mea momona maikaʻi e pili ana i nā mea kiʻekiʻe loa i ke kō a me ka momona e like me kaʻoa keʻokeʻo maikaʻi, ka paku, pākī, nā meaʻai a me nā meaʻai, kaʻaila cream, ka candy, soda, I nā'ōlelo'ē aʻe, meaʻai maʻamau.
Loaʻa ka maʻalahi o ka kohoʻana i nā meaʻai i ka meaʻai i ka hale kūʻai kūʻai ināʻoe e noho ma nāʻaoʻao o ka hale kūʻai, kahi e loaʻa ai nā meaʻai, nā meaʻala hou, nā mea momona momona a me nā meaʻenaʻena hou. Eʻoi aku ana kaʻoi aku o kēia mauʻai hou ma mua o nā meaʻai i hoʻolālāʻia e ka ikehu, akā kūʻaiʻoe i meaʻaiʻoi aku no kēlā kumukūʻai.
ʻO ka hapanui o nā mea kūʻai e koho i kekahi mau mea i hōʻailonaʻia no ka maʻalahi, akā hiki iāʻoe ke hana i nā koho maikaʻi me kēlā mau huahana - e heluhelu wale i nā lepili.
Hiki iāʻoe keʻike i ka papa inoaʻo nā meaʻona Meaʻai ma nāʻaoʻao a me nāʻaoʻao o nā pahu. E nānā i ka nui o nā mea lawelawe, e hoʻomaopopo i ka helu o nā calorie ma ka lawelaweʻana aʻike i ka nui o ke fiber, ka huaora, ka calcium , a me ka hao .
ʻO ka mea i hoʻopaʻaʻia i loaʻa kaʻoi aku ka maikaʻi o nā calorie haʻahaʻa,ʻoi aku nā meaʻai, a emiʻole ka sodium ka mea lanakila.
ʻO kaʻaiʻana i nā meaʻai kūpono ka meaʻai ka mea e pono ai ka loaʻaʻana o nā meaʻai aʻaʻole e hoʻomaha iāʻoe ma hope. ʻO ka kohoʻana i nā meaʻai'elepona ka meaʻai e lilo i mea maʻamau. Ke hoʻomaopopoʻoe i keʻano o nā meaʻai eʻoi aku ka nui o ka meaʻai. E hoʻomanaʻo wale wale aku i nā meaʻai āu eʻai ai e hoʻopilikia i kou ola ma keʻano nui.
No ke olakino a maikaʻi paha? ʻO kāu koho ka mea āu.
ʻO ka makahiki hea kaʻu e makemake ai i nā meaʻai waiwai?
ʻO nā maka'āinana kaumahaʻole e pono ai lākou i nā meaʻai ikehu-ʻaʻai no kaʻike pono e loaʻa ana i nā calone e loaʻa ai ke kaumaha. ʻO nā meaʻai nā mea kanu a me ka ikaika -ʻai nā meaʻai e like me ka pīnati pēpē , nā hua maloʻo , nā huaʻai starchy, a me ka paʻakai.
Nā kumuhana
Darmon N, Darmon, M, Maillot M, Drewnowski A. "He kūmole kūpaʻa no nā hua kanu a me nā hua: nā meaʻai no kēlā me kēia kaloila a me nā meaʻai no kēlā me kēia uku." J Am Diet Assoc. 2005 Dec; 105 (12): 1881-7. http://www.andjrnl.org/article/S0002-8223(05)01552-X/abstract.
Ledikwe JH, Blanck HM, Khan LK, Serdula MK, Seymour JD, Bookll BC, Nā Bill BJ. "Pāʻaniʻia nā meaʻai pākiko-ikaika e pili ana i ka maikaʻi o ka meaʻai maʻamau i nā mākua maʻAmelika Hui Pūʻia." J Am Diet Assoc. 2006 Aug, 106 (8): 1172-80. http://www.andjrnl.org/article/S0002-8223(06)00889-3/abstract.
Drewskiski A. "Ka manaʻo o kahi meaʻai e ola ai: e pili ana i kahi helu kaukau kanu." ʻO'Am J Kokū Nutr. 2005 Oct; 82 (4): 721-32. http://ajcn.nutrition.org/content/82/4/721.abstract.