Uaʻikeʻoe i ka mea e pale aku ai - eia keʻano e hoʻoili ai i kāu kaʻa ma ke ala pololei
Ināʻoe ma kahi haʻahaʻa haʻahaʻa liʻiliʻi, hiki i ka hale kūʻai keʻano e like me ka wao nahele o nā mea i pāpāʻia, keʻoleʻoe e pale i nā mea i hanaʻia a me nā'ōpona i hoʻoheheʻeʻia . ʻO kaʻike i kāu mea e kaupalena aiʻole eʻaeʻole i kaʻai pāʻani liʻiliʻi he mea nui, akā,ʻo ka hele wāwae i nā wāwae hiki ke lilo i mea hoʻokino keʻikeʻoleʻoe i kāu mea eʻai ai.
ʻO nāʻai palekana e komo ana i nā proteins, nā momona, a me kekahi mau'aleʻaleʻa olakino he mea koʻikoʻi ia e hōʻoia ai i kou kino e loaʻa i nā meaʻai a pau e pono ai -ʻoʻoe ma ka mea haʻahaʻa-lob,ʻaʻole kaʻai pāʻani.
Ke kūkulu neiʻoe i kāu papa mea kūʻai lāʻau haʻahaʻa, e hoʻomanaʻo i nāʻano nui o nā meaʻai:
- ʻO nāʻano haʻahaʻa haʻahaʻa haʻahaʻa me kaʻaiʻole-kālepa: Protein, nā momona maikaʻi, a me nā mea kanuʻole
- ʻO nā meaʻai ka nui o ka hua kai e hoʻokomoʻoe i loko o nā mea liʻiliʻi: nā huaʻai lāʻauʻai, nā kīʻaha piha, a me nā hua
Eia kāu maʻemaʻe ma luna o kahi mea e kiʻi ai i kēlā me kēia māhele o ka hale kūʻai.
Hana Aisle
ʻO ka mea ulu hua kahi e hele aiʻoe i ka nahelehele. ʻAʻole nā palena i ka nui o nā mea kanuʻole a me ka momona e hiki ai iāʻoe keʻai i ka meaʻai maʻaʻole. Hōʻike ka nui o nā haʻawina i kaʻaiʻana i nā'ōmaʻomaʻo a me nā huaʻai'ē aʻe e hoʻemi ana i kou pilikia o nā maʻi likeʻole, e like me ka maʻi o ka naʻau, ka hahau, a me kekahiʻano maʻi maʻi.
E hōʻoia e 'ohi i kēia mau mea kanu:
- ʻO nā hua'ōmaʻomaʻo'ōmaʻomaʻo e like me ka arugula, letus, ka'ōnihi, ka lūlū Swiss, a me nā greens mustard
- Nā huakī liʻiliʻi e like me ka kāpena, ka broccoli, ka'ailapelu, ka kāpena, nā pulupulu o Brussels, bok choy, a kale kale
- ʻO nā hua'ōpiopioʻo Sulfur e like me ka'alapaka, keleka, nā'aleka, nā pāpapa, a me nā leka
- ʻO nā meaʻai'ē aʻe e like me nā piʻa uliuli, nā'ōmato, zucchini a me nā'ōmaʻomaʻu kauwela, nā pepa, eggplant, artichokes, a me haloo.
- ʻO nā mea kanu like basil, pā paʻi, cilantro, mint, oregano, a me nā mea'ē aʻe, e hiki ai ke hoʻoulu i ka leʻa i nā meaʻai a me nā mea inu.
ʻO kekahi mau huaʻai i loko o 15 grams o nā'ōponaʻakika ma kēlā me kēia lawelaweʻana, no laila, e hoʻomanaʻo i kēlā me ka nānāʻana i ka waihona hua. ʻO nā kōmole a me nā melons nā huaʻaina iʻoi loa, no laila e makemake pahaʻoe e kiʻi i nā mīliki, nā huakō, nā strawberries, nā mīkini, a me nā kālepa a me ka meloneli.
ʻO kaʻai, ka iʻa, ka iʻa kai, a me nā pua
Ma ka haʻahaʻa haʻahaʻa liʻiliʻi, hiki paha iāʻoe ke komo pū kekahi pūnaewele i kēlā me kēia pāʻina. ʻO nā meaʻai i loko o nā holoholona nā mea waiwai nui, e like me nā amino amino nui, ka huamaila B 12, heme hao, a me omega-3 momona. ʻO ka puaʻa he meaʻai maikaʻi i ka meaʻai kakahiaka nui i nā meaʻai; ʻAʻole lākou i maʻalahi, wikiwiki, maʻalahi, a me kekahi o nā kumu nui o nā hua B a me ka choline, e hoʻoulu ai i ka ola kino.
Ke pili i ka kohoʻana i nā meaʻai,ʻikeʻoe i kēlāʻiʻoʻulaʻula, ma kahiʻiʻo o kaʻiʻoʻulaʻula i paʻiʻia, ua pili pū me ka piʻi aʻe o ka maʻi o ka maʻi e like me nā noiʻi noiʻi. No laila, makemake pahaʻoe e mālama i kāuʻai-ʻai i nā manawaʻelua i ka malama aʻai i ka puaʻa e like me kekahi manawa maʻamau ma mua o ka manawa maʻamau. ʻO ka mea nui, pehea ka hānaiʻana o nā holoholona; nā mea hānai, nā bipi hānai i hānaiʻia, nā moa, a me nā turkeys e hāʻawi mai i nā mea momona hou-3 ma mua o nā holoholona hānai.
Hiki paha iāʻoe ke kiʻi i ka tuna tuna a me ka lama, ka pīpī paʻipaʻi, aiʻole ka'ākau maikaʻi no nā'ālaʻa wikiwiki.
Kaena Lapaʻa
ʻO ka waiūma momona piha, kaʻaila, ka pata, ka hīnī pepa, kaʻaila kawa, nā kānana, ka'āpana, a me ka waina kaheʻole iʻaeʻia i kaʻai pāʻani liʻiliʻi. E mālama i nāʻano waiū o ka waiū, i loko o ke kōpaʻa. E hoʻomaopopoʻoe i hoʻokahi kīʻaha i loko o ka kokoke 12 grams o nā'ōpiʻi-no laila,ʻaʻole e hele i luna. Hiki paha iāʻoe ke hele i loko o ka hohonu ma luna o nā helu huakiʻa i nā hua laʻau ināʻaʻoleʻoe maopopo i kahi e koho ai.
ʻO ka momona a me ka hinu
ʻO nā meaʻai nui i loko o nā meaʻai maikaʻi, nā momona i hoʻomahaʻoleʻia e like me nā nati, nā namu pīpī, nāʻanoʻano, a me nā avocados pono ma kā lākou papa inoa kālepa.
ʻO ka poʻe haʻawina haʻahaʻa haʻahaʻa-haʻahaʻa e'ōlelo ana i nā meaʻai i ka momona momona (pata, kaʻaila niu )ʻaʻole ia he pilikia i ka pōʻaiapuni o nā kīʻaha liʻiliʻi , aʻo kekahi poʻe'ē aʻe e pale aku iā lākou.
ʻO ka hapanui ka'ōlelo e pale i nāʻaila i kiʻekiʻe i ka momona omega-6 (soy, kānana, nui loa ka'ōpū, a me ka pua puaʻa). Hoʻokaʻawaleʻia nāʻaila i hoʻohālikelikeʻia i nā wā e like me ko lākou laweʻana i nā momona momona, e hoʻonui i ka LDL cholesterol a hoʻoemi i ka cholesterol HDL maikaʻi.
ʻO nā meaʻai paʻakai
He mea maikaʻi ka loaʻaʻana o nā meaʻai, nā iʻa, nā huaʻai, a me nā hua. Mālama kēia i ke kūpono ināʻaʻole hiki iāʻoe ke kūʻai aku i meaʻai hou. ʻAʻoleʻoe e ho'āʻoʻia e kāhea aku i ka pizza ma kahi.
Kaʻi a me nā Legumes
ʻO kaʻulaʻula , ka'alemona, a me ka palaoa niu a me ka palaoa he mea maikaʻi loa no ka kukeʻana.
ʻO ka palaoa, e like me ka raiki, kaʻula, ka quinoa, ka palaoa, a me ka amaranth, a me ka legumes e like me nā lelo, ka pīni, a me ka moa, he nui ka helu'aleʻa. ʻO kahi hapalua o kaʻeke o ka laiki laiki i loaʻa i 34 mau kopa. Makemakeʻoe e mālama i kēia mau meaʻai i ka liʻiliʻi ma kāuʻai pāʻani liʻiliʻi, ai ka wā iāʻoe, loaʻa nā'āpana liʻiliʻi loa (1/4 i ke kīʻaha 1/3).
Nā Condiments a me nā mea kaumālua
ʻO nā koho kūikawā he nui me ka pua nani, ka momona momona (kahiʻole i hanaʻia me kaʻaila pila), kāpili kupa a me ka pahūkeke, nā lole palemeleʻole, ka soy sauce, ka pesto sauce, ka broth a ka broillon, nā meaʻala, aiʻole ka papalelelele kale, ka pūʻakai liʻiliʻi , a me nā mālama.
ʻO kekahi mau mea'ē aʻe e komo a puni:
- ʻO ka mea i hoʻonaniʻoleʻia, ka niu, almond, rice, a me ka waiū hemp
- ʻO Olive
- Nā pūnoʻu
- Nā kukui haʻahaʻa haʻahaʻa
- ʻO ka niu kupanaha i hōʻikeʻoleʻia
- Kūkaniʻia ka makalekamaleka a me ka pauka koko.
> Kālā
> Ka Mea Haʻuki Ola: Pūmua. Ke Kulaʻo Harvard o ke Aupuni. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.
>ʻO kaʻoiaʻiʻo e pili ana i nā momona: ka maikaʻi, kaʻino, a me ka waena. ʻO Harvard Health Publications. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good.