ʻO nā moʻo'ōlelo nui 10 nui loa ma ka 'Alternative' Nutr

Anter

• 1. ʻO ke kō he 8 mau manawa hou aku ka mea hoʻonui ma mua o ka cocaine
• 2. ʻAʻohe mea nui nā Calories
• 3. ʻO ka kuke ʻana me ka ʻaila ʻoliva kahi manaʻo maikaʻi ʻole
• 4. Hoʻopōʻino nā Microwaves i kāu meaʻai a hoʻopuka i ka radiation hoʻomāinoino
• 5. ʻAʻole mea nui ka cholesterol toto
• 6. Loaʻa i ke kofe kūʻai aku i ke kiʻekiʻe nā mycotoxins kiʻekiʻe
• 7. He olakino nā meaʻai alkal akā ʻo nā meaʻai ʻakika ke kumu o ka maʻi
• 8. Maikaʻi kou mau iwi i ka waiū waiū
• 9. ʻAino maoli nā Carbbs
• 10. ʻO Agave nectar kahi mea hoʻonanea olakino
• Ke laina lalo

Hoʻopili ka meaʻai i nā mea āpau, a he nui nā hoʻokokoke a me nā manaʻoʻiʻo e pili ana i ka mea maikaʻi.

ʻOiai me nā hōʻike e kākoʻo iā lākou, kūlike ʻole nā ​​loio mainstream a me nā mea koho ʻē aʻe i nā hana ʻoi loa.

Eia nō naʻe, paʻa ka manaʻo o kekahi poʻe e pili ana i ka meaʻai ʻaʻohe kākoʻo ʻepekema.

Nānā kēia ʻatikala i kekahi o nā kaʻao a ka poʻe e mahele ai i kekahi manawa i ka papa o ka meaʻai ʻē aʻe.

1. ʻO ke kō he 8 mau manawa hou aku ka mea hoʻonui ma mua o ka cocaine

Kū maʻamau ke kō i nā meaʻai he nui, ʻoi aku i nā hua a me nā lau. Eia nō naʻe, he mea hoʻohui hoʻohui ʻia kekahi.

Nui nā hōʻike e hoʻopōʻino ka hoʻohui ʻana i ke kō i ka meaʻai. Ua hoʻopili aku nā ʻepekema iā ia me ka momona, ke kūpaʻa o ka insulin, hoʻonui i ka momona o ka ʻōpū a me ka momona o ke ake, a me nā maʻi e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai (1,,,, 5,).

Eia nō naʻe, paʻakikī ka hōʻalo ʻana i ke kō i hoʻohui ʻia. Hoʻokahi kumu ke hoʻohui nā mea hana iā ia i nā meaʻai prade he nui, me nā mea ʻono a me nā meaʻai wikiwiki.

Hoʻohui ʻia, ʻike kekahi poʻe i ka ʻiʻini i nā meaʻai i kiʻekiʻe i ke kō.

Ua alakaʻi kēia i kekahi poʻe loea e manaʻoʻiʻo i ke kō a me nā meaʻai i loaʻa iā ia he waiwai add adiktion.

Aia nā hōʻike e kākoʻo i kēia i nā holoholona a me nā kānaka. Hiki i ke kō ke hoʻoulu i nā wahi like i ka lolo me nā lāʻau leʻaleʻa, a hiki ke kumu i nā ʻōuli like ʻole (,).

Hele kekahi i kahi e ʻōlelo ai he ʻewalu mau manawa ke kō ke kō ma mua o ka cocaine.

Kuhi kēia kuhi mai kahi noiʻi i ʻike ʻia ʻoi aku ka makemake o nāʻiole i ka wai i momona me ke kō a i ʻole saccharin ma mua o ka cocaine intravenous ().

He hopena kupaianaha ia akā ʻaʻole i hōʻike i ke kō he ʻewalu pā lure lure na ke kanaka, ke hoʻohālikelike ʻia me ka cocaine.

Hiki i ke kō ke hoʻoulu i nā pilikia olakino, a he mea hoʻomake nō paha ia. Eia nō naʻe, ʻaʻole paha e ʻoi aku ka maikaʻi ma mua o ka cocaine.

Hōʻuluʻulu ManaʻoHiki ke olakino ke kō a lilo paha i mea addictive, akā ʻaʻole paha he ʻewalu mau manawa ke hoʻohui e like me ka cocaine.

2. ʻAʻohe mea nui nā Calories

Manaʻo kekahi poʻe he mea nui nā calorie no ka hoʻēmi kino.

ʻLelo kekahi hiki iā ʻoe ke lilo i ke kaupaona no ka nui o nā calorie āu e ʻai ai, ke koho ʻoe i nā meaʻai kūpono. Manaʻo lākou he mea pili ʻole ka calori.

Aia ka ʻoiaʻiʻo ma kahi ma waena.

Hiki i ka ʻai ʻana i kekahi meaʻai ke kōkua i ke kākoʻo o ke kaupaona ʻana e, e laʻana:

• e hoʻonui ana i ka metabolism, kahi e hoʻonui ai i ka nui o nā calorie āu e kuni ai
• e hoʻemi ana i ka makemake, ka mea e hōʻemi ai i ka nui o nā calorie āu e ʻai ai

Hiki i nā poʻe he nui ke lilo i ka paona me ka helu ʻole ʻana i nā calorie.

Eia nō naʻe, he ʻoiaʻiʻo inā inā e lilo ka kaumaha, ʻoi aku ka nui o nā calorie e waiho nei i kou kino ma mua o ke komo ʻana i loko.

ʻOiai kekahi mau meaʻai e kōkua iā ʻoe e lilo i ke kaupaona ma mua o nā mea ʻē aʻe, e hoʻopili mau ka calorie i ka pohō a me ka loaʻa ʻana o ke kaumaha.

ʻAʻole ia he manaʻo e pono ʻoe e helu i nā calorie e lilo ai ka kaumaha.

Ke hoʻololi nei i kāu papaʻai i mea e like ai ka hopena o ke kaupaona ma autopilot e like me ka maikaʻi, inā ʻaʻole ʻoi aku ka maikaʻi.

Hōʻuluʻulu Manaʻo Manaʻo kekahi poʻe ʻaʻohe ʻano o ka calorie i ka lilo o ke kaupaona a loaʻa paha. ʻAʻole pono ka helu ʻana o ka calorie i nā manawa āpau, akā helu mau ka calories.

3. ʻO ka kuke ʻana me ka ʻaila ʻoliva kahi manaʻo maikaʻi ʻole

ʻO kaʻailaʻaila puʻupaʻa keu kekahi o nā momona momona i loaʻa. Loaʻa iā ia nā momona momona monounsaturated naʻau a me nā antioxidant ikaika (10, 11).

Eia nō naʻe, manaʻo ka poʻe he mea maikaʻi ʻole ka hoʻohana ʻana ia mea no ka kuke ʻana.

Hoʻopilikia nā momona a me nā antioxidant i ka wela. Ke hoʻopili ʻoe i ka wela, hana paha nā mea hoʻoweliweli.

Eia nō naʻe, pili kēia i nā aila i kiʻekiʻe i nā wai momona momona polyunsaturated, e like me ka soybean a me nā aila kulina (12).

ʻO ka momona momona polyunsaturated o ka aila ʻoliva he 10-11% wale nō. He haʻahaʻa kēia, hoʻohālikelike ʻia me ka nui o nā aila mea kanu ().

ʻOiaʻiʻo, ua hōʻike ʻia nā noiʻi e mālama ana ka aila ʻoliva i kekahi o kāna mau waiwai olakino, ʻoiai i ka wela nui.

ʻOiai paha he nalowale o nā antioxidant, wikamina E, a me ka mea ʻono, mālama ka aila ʻoliva i ka hapa nui o kāna mau waiwai pono ke hoʻomehana ʻia (14,,).

ʻO kaʻaila Olive kahi koho olakino o ka aila, inā maka a kuke paha.

Hōʻuluʻulu Manaʻo Hiki i kahi aila ʻoliva ke koho kūpono no ka kuke ʻana. Hōʻike nā noiʻi e hiki iā ia ke kū i ke ana wela, ʻoiai no nā wā lōʻihi.

4. Hoʻopōʻino nā Microwaves i kāu meaʻai a hoʻopuka i ka radiation hoʻomāinoino

ʻO ka hoʻomehana ʻana i ka meaʻai i loko o ka umu hawewe he wikiwiki a maʻalahi hoʻi ia, akā manaʻo kekahi poʻe e hiki mai ana kēia ma kahi kumukūʻai.

Wahi a lākou e hana ana nā microwaves i radiation radiation a hiki ke hōʻino i nā meaʻai i ka meaʻai. Eia naʻe, ʻaʻohe mea hōʻike i paʻi ʻia e kākoʻo i kēia.

Hoʻohana nā umu uila i ka radiation, akā pale kā lākou hoʻolālā i kēia mai ka pakele ().

I ka ʻoiaʻiʻo, hōʻike ka noiʻi e ʻoi aku ka maikaʻi o ka kuke ʻana i ka microwave no ka mālama ʻana i nā meaola ma mua o nā ʻano kuke ʻē aʻe, e like me ka paila ʻana a i ʻole ka hoʻomoʻa ʻana (,,).

ʻAʻohe hōʻike ʻepekema e hōʻeha ana ka kuke ʻana i ka microwave.

Hōʻuluʻulu Manaʻo ʻAʻole hōʻike ʻia kahi noiʻi i hōʻike ʻia he pōʻino nā ʻumikena ʻāwīwī. Ma ka ʻaoʻao ʻē aʻe, manaʻo kekahi mau noiʻi hiki iā lākou ke kōkua e mālama i nā meaola e hoʻopau ai nā ʻano kuke ʻē aʻe.

5. ʻAʻole mea nui ka cholesterol toto

Kūlike ʻole ka poʻe Nutristists i ka hopena o nā momona momona a me nā kolamuʻai.

ʻO nā hui nui, e like me ka American Heart Association (AHA), paipai e kaupalena i ka lawe ʻana o nā momona momona i 5-6% o nā calorie, ʻoiai nā ʻōlelo aʻoaʻo 2015-2020 no nā ʻAmelika e paipai i ka nui o 10% no ka heluna lehulehu (21, )

I kēia manawa, hōʻike kekahi mau hōʻike i ka ʻai ʻana i nā meaʻai i kiʻekiʻe i ka kolesterol a me nā momona momona i hoʻonui ʻole i kou makaʻi o ka maʻi puʻuwai (,, 25, 26).

E like me ka 2015, ʻaʻohe ʻōlelo aʻoaʻo a ke Keʻena ʻAmelika Hui Pū ʻIa o US (USDA) e pili ana i ka palena ʻana o ka loaʻa ʻana o ka kolamu i 300 mg i ka lā. Eia nō naʻe, paipai lākou i ka ʻai ʻana e like me ka liʻiliʻi o ka dietary kolesterol e like me ka hiki ke hahai i ka papaʻai olakino ().

Eia naʻe, ua kuhi hewa kekahi poʻe i kēia a manaʻoʻiʻo i kēlā koko He mea nui ʻole nā ​​pae kolesterol.

Loaʻa i nā kiʻekiʻe o ke kolesterol i loko o kou koko hiki ke hoʻonui i kou maʻi maʻi maʻi a me nā ʻano olakino ʻē aʻe. ʻAʻole pono ʻoe e nānā ʻole iā lākou.

Ma hope o ke ʻano olakino olakino - me kahi papaʻai i momona i nā huaʻai a me nā mea kanu a me ka haʻahaʻa o nā meaʻai i hana ʻia, momona, a me kō - hiki ke kōkua iā ʻoe e mālama i nā pae kolesterol kūpono.

Hōʻuluʻulu Manaʻo ʻAʻole pilikia ka Cholesterol a me ka momona momona i nā meaʻai, akā hiki i nā pae kolesterol i kou kahe ke hoʻohuli i ka maʻi maʻi puʻuwai.

6. Loaʻa i ke kofe kūʻai aku i ke kiʻekiʻe nā mycotoxins kiʻekiʻe

ʻO nā Mycotoxins he mau mea hoʻoweliweli e hele mai ka puna ().

Aia lākou i nā meaʻai i makemake nui ʻia.

Aia kekahi kaʻao i loaʻa ka hapa nui o ka kofe i nā pae weliweli o mycotoxins.

Eia naʻe, ʻaʻole paha kēia. Aia nā kānāwai koʻikoʻi e kaohi ana i nā pae mycotoxin i nā meaʻai. Inā ʻoi aku kahi hua i ka palena palekana, pono ka mea hana e hoʻolei iā ia ().

ʻO nā moʻo a me nā mycotoxins he ʻano like ʻole ka nohona. I kekahi mau wahi, ʻaneʻane loaʻa i nā kānaka āpau nā pae mycotoxins i ʻike ʻia i ko lākou koko ().

Hōʻike nā noiʻi inā ʻoe e inu i 4 kope (945 mL) o ke kofe i kēlā lā i kēia lā, e hoʻopau ʻoe i 2% wale nō o ka nui o ka loaʻa ʻana o ka mycotoxin. Maikaʻi kēia mau pae ma waena o ka palena palekana (31).

ʻAʻohe pono e makaʻu i ke kope ma muli o mycotoxins.

Hōʻuluʻulu Manaʻo ʻO nā Mycotoxins he mau mea hoʻoweliweli weliweli a puni, akā maikaʻi nā pae i ke kofe i loko o nā palena palekana.

7. He olakino nā meaʻai alkal akā ʻo nā meaʻai ʻakika ke kumu o ka maʻi

Hahai kekahi poʻe i ka papaʻai alkaline.

Kūkākūkā lākou:

• Loaʻa ka meaʻai i kahi acidic a i ʻole hopena alkaline ma ke kino.
• Hoʻoiho nā meaʻai ʻakika i ka waiwai pH o ke koko, e hoʻonui ana i ka acidic.
• Ulu wale nā ​​hunaola maʻi ʻaʻai i loko o kahi kaikaika.

Eia naʻe, ʻaʻole kākoʻo ka noiʻi i kēia manaʻo. ʻO ka ʻoiaʻiʻo, hoʻoponopono kou kino i ka waiwai o ka pH o kou koko, me ka nānā ʻole i kāu papaʻai. Hoʻololi wale ia inā loaʻa ʻoe i ka lāʻau make nui a i ʻole ke olakino olakino e like me ka maʻi maʻi maʻi mau (32, 33).

He alkaline iki kou koko ma ke ʻano paʻamau, a hiki i ka maʻi ʻaʻai ke ulu i kahi wahi alkaline ().

Paipai nā poʻe e kākoʻo ana i ka papaʻai e hōʻalo i kaʻiʻo, ka waiū, a me nā hua, a lākou e manaʻo ai he waikawa. ʻO nā meaʻai "Alkaline" i ʻōlelo ʻia ʻo ka nui o nā meaʻai i kanu ʻia, e like me nā mea kanu a me nā hua.

Hāʻawi paha ka papaʻai alkaline i nā pono, akā no ka mea hoʻokumu ʻia ia i ke olakino, nā meaʻai āpau. Inā paha he "alkaline" a he "acidic" paha kēia mau meaʻai ʻaʻohe paha he hopena.

Hōʻuluʻulu Manaʻo ʻAʻole hiki i nā meaʻai ke hoʻololi i ka waiwai pH (acidity) o ke koko i nā kānaka olakino. ʻAʻohe mea hōʻike hōʻoia e kākoʻo ai i ka papaʻai alkaline.

8. Maikaʻi kou mau iwi i ka waiū waiū

ʻ stateslelo ʻia kekahi kaʻao ʻē aʻe i ka waiū i kumu ai ka osteoporosis. He hoʻolōʻihi kēia o ka moʻoʻai alkaline.

ʻ claimlelo nā mea kākoʻo ke hana ka protein waiū i kou acidic koko a lawe i kou kino i ka puna mai kou mau iwi e hoʻopau i kēia acidity.

I ka ʻoiaʻiʻo, kākoʻo kekahi mau waiwai i nā huahana waiū i ke olakino iwi.

ʻO lākou kahi kumu maikaʻi o ka calcium a me ka phosphore, nā hale kūkulu nui o nā iwi. Loaʻa iā lākou ka lāʻau K2, kahi e kōkua ai i ka hoʻokumu iwi (,, 37).

Eia kekahi, he kumu maikaʻi lākou o ka protein, i kōkua i ke olakino iwi (,).

Kohi ʻia, ʻike ʻia nā noiʻi kanaka e hiki i nā huahana waiū ke hoʻomaikaʻi i ka olakino iwi i nā hui makahiki āpau e ka hoʻonui ʻana i ka iwi iwi a hoʻoliʻiliʻi i kou maka o nā haʻi (,,,).

ʻOiai ʻaʻole pono ka waiū no ka olakino iwi, hiki ke lilo i ke keu pono nui.

Hōʻuluʻulu Manaʻo Wahi a kekahi poʻe hiki i nā huahana waiū ke hōʻeha i ke olakino iwi, akā ʻo ka hapa nui o nā noiʻi hōʻike i ka ʻaoʻao ʻē aʻe.

9. ʻAino maoli nā Carbbs

Loaʻa nā keu pono i nā papaʻai low-carb.

Hōʻike nā noiʻi hiki iā lākou ke kōkua i ka poʻe e lilo i ka paona a hoʻomaikaʻi i nā hōʻailona olakino, keu hoʻi no ka maʻi metabolic a me ka maʻi maʻamau 2 (44, 45, 46, 47,).

Inā hiki i ka hoʻohaʻahaʻa ʻana i nā carbs ke kōkua i ka mālama ʻana i kekahi mau pilikia olakino, manaʻo kekahi poʻe he pono nā carbs i hana i ka pilikia ma mua.

A ʻo kahi hopena, he nui nā mea kākoʻo i ka waiwela haʻahaʻa e hoʻowalewale i nā meaʻai momona kiʻekiʻe, e like me nā mea e hāʻawi nei i kahi keu o nā keu, e like me kaʻuala, ʻala, a me nā kāloti.

He ʻoiaʻiʻo ʻo nā kālapa i hoʻomaʻemaʻe ʻia, me nā kō a me nā hua i hoʻomaʻemaʻe ʻia, hiki ke kōkua i ke kaupaona ʻana a me nā maʻi metabolic (, 50,).

Eia naʻe, ʻaʻole pololei kēia no nā kumu wai holoʻokoʻa.

Inā loaʻa iā ʻoe kahi maʻi metabolic, e like me ka momona a ʻano 2 paha, hiki ke kōkua i kahi papaʻai momona haʻahaʻa. Eia nō naʻe, ʻaʻole ia he manaʻo no nā carbs i hoʻokumu i kēia mau pilikia olakino.

Noho ka hapa nui o ka poʻe i ke olakino maikaʻi loa i ka wā e ʻai ana i nā meaʻai kalaka kiʻekiʻe i hana ʻole ʻia, e like me nā hua.

ʻO kahi papaʻai momona haʻahaʻa kahi koho olakino no kekahi poʻe, akā ʻaʻole pono a kūpono ʻole paha i kēlā me kēia.

Hōʻuluʻulu Manaʻo Hiki ke kōkua i nā papaʻai momona haʻahaʻa i kekahi poʻe, akā ʻaʻole ia he manaʻo ʻaʻole maikaʻi ke olakino - ʻo ia hoʻi nā mea holoʻokoʻa a hana ʻole ʻia.

10. ʻO Agave nectar kahi mea hoʻonanea olakino

Ua hoʻonui ākea ka mākeke meaʻai olakino i nā makahiki i hala iho nei, akā ʻaʻole maikaʻi nā huahana a pau.

Hoʻokahi laʻana o ka momona agave nectar.

Hiki i nā sugars i hoʻohui ʻia ke kumu i nā pilikia olakino, a hoʻokahi kumu o kā lākou maʻi fructose kiʻekiʻe.

Hiki i kou ake ke hoʻohua i kekahi nui o ka fructose. Inā nui ka fructose, hoʻomaka kou ake e hoʻolilo iā ia i momona (, 53).

Manaʻo ka poʻe loea he hoʻokele nui paha kēia o nā maʻi maʻamau ().

Loaʻa i ko Agave nectar kahi ʻike fructose kiʻekiʻe aʻe ma mua o ka kō kō a me ka syrup kānana kiʻekiʻe fructose kiʻekiʻe. ʻOiai ke kō i loko o 50% glucose a 50% fructose, ʻo agave nectar he 85% fructose (55).

Hiki i kēia ke hana i ka nectar agave i hoʻokahi o nā mea momona olakino liʻiliʻi loa ma ka mākeke.

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Agave nectar i ka fructose, kahi mea paʻakikī i kou ake e hoʻopili. ʻOi aku ka maikaʻi e hōʻalo i nā meaʻono a hoʻohui i ke kō i hiki.

Ke laina lalo

Nui kaʻu mau mea i ka honua o ka meaʻai kūpono ʻole. Ua lohe paha ʻoe i kekahi o kēia mau koi ma ka pāpāho a i ʻole nā ​​memo blog, a mai nā hoaaloha a ʻohana paha.

Eia nō naʻe, ʻaʻole kū i ka nui o kēia mau manaʻo i ka loiloi ʻepekema. ʻO kahi laʻana, ua hōʻole nā ​​noiʻi i nā manaʻo i ka carbs e hoʻopōʻino mau, ʻaʻole pono ʻoe e microwave i kāu mau meaʻai, a he mea ʻono maikaʻi ke agave nectar.

ʻOiai maikaʻi ke lawe i kou olakino i kou lima ponoʻī, pono ʻoe e makaʻala mau i nā hoʻopiʻi kānalua. E hoʻomanaʻo i ka helu nui o ke olakino a me nā ʻōlelo aʻoaʻo pono e hōʻike ʻia ana.