10 Nā Meaʻai Mea ʻAi Manumeki ʻOi aku ke olakino

Anter

• 1. kokoleka pouli
• 2. ʻApekikana
• 3. Nut
• 4. Legume
• 5. Tofu
• 6. Nā hua
• 7. Nā hua palaoa holoʻokoʻa
• 8. Kekahi Iʻa momona
• 9. Maiʻa
• 10. Nā Lauākea Leafy
• Ka Laina Lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu.Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Inā kūʻai ʻoe i kekahi mea ma o ka loulou ma kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Pehea e hana ai kēia.

ʻO ka magnesium kahi mineral nui loa.

Pili i loko o nā haneli haneli i loko o kou kino a kōkua iā ʻoe e mālama i ke olakino maikaʻi, akā nui ka poʻe i hiki ʻole i ke kūmole o kēlā me kēia lā (RDI) o 400 mg ().

Eia nō naʻe, hiki iā ʻoe ke hoʻokō maʻalahi i kāu mau pono o kēlā me kēia lā e ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka magnesium.

Eia he 10 mau meaʻai olakino i kiʻekiʻe i ka magnesium.

1. kokoleka pouli

ʻO ke kokoleka pouli ke olakino e like me ka ʻono.

Nui kona waiwai i ka magnesium, me 64 mg i kahi 1-auneke (28-gram) e lawelawe ana - ʻo 16% ia o ka RDI (2).

ʻO ke kokolekaʻeleʻele hoʻi i loko o ka hao, keleawe a me ka manganese a loaʻa nā pulupulu prebiotic e hānai i kāu bacteria momona ().

He aha hou aʻe, ua hoʻouka ʻia me nā antioxidants pono. ʻO kēia nā meaola e hoʻopau i nā radical manuahi, nā mea ʻinoʻino e hiki ke hōʻino i kāu mau pūnaewele a alakaʻi i ka maʻi ().

ʻOi aku ka maikaʻi o ka kokoleka pouli no ka olakino puʻuwai, no ka mea, he flavanols ka mea, he mau mea hoʻohui antioxidant ikaika e pale aku i ka "maikaʻi" o ka LDL kolokolo mai ka hoʻowali ʻana a paʻa i nā hunaola e uhi ana i kāu aʻa

I mea e pono ai nā pōmaikaʻi kokoleka pouli, koho i kahi huahana i loaʻa ma kahi o 70% nā paʻa koko. ʻOi aku ka maikaʻi o ka pākēneka.

Kūʻai no ka kokoleka pouli ma ka pūnaewele.

Hōʻuluʻulu Manaʻo
ʻO kahi 1-auneke (28-gram) e lawelawe ana i ka kokoleka pouli
hāʻawi iā 16% o ka RDI no ka makanekiuma. He mea maikaʻi nō hoʻi no ka ʻōpū a me ka puʻuwai
olakino a hāpai me nā antioxidants.

2. ʻApekikana

ʻO ka avocado kahi hua momona momona a me kahi kumu momona o ka magnesium. Hāʻawi kahi avocado waena i 58 mg o ka magnesium, ʻo 15% ia o ka RDI (7).

ʻO ka Avocados he kiʻekiʻe hoʻi i ka potassium, nā wikamina B a me nā huaora K. A ʻaʻole like me ka nui o nā huaʻai, kiʻekiʻe lākou i ka momona - ʻo ia hoʻi ka momona momona monounsaturated naʻau.

Hoʻohui, ʻo nā avocados kahi kumu maikaʻi loa o ka fiber. ʻO ka ʻoiaʻiʻo, 13 o ka 17 mau kolamu o nā carbs i loko o ka avocado i hele mai mai ka fiber, e hoʻohaʻahaʻa loa ana i nā ʻākeola digestible.

Ua hōʻike ʻia nā noiʻi e hiki i ka ʻai ʻana i nā avocado ke hōʻemi i ka lī, hoʻomaikaʻi i nā pae kolesterol a hoʻonui i nā manaʻo o ka piha ma hope o ka ʻai ʻana (,,).

Hōʻuluʻulu Manaʻo
Hāʻawi kahi avocado waena i 15% o ka RDI no
makanekiuma Kūleʻa ka avocados i ka mumū, hoʻomaikaʻi i nā pae kolesterol, hoʻonui
piha a piha i nā meaʻai ʻē aʻe.

3. Nut

Nutrritious a ʻono hoʻi nā hua.

ʻO nā ʻano hua nut i kiʻekiʻe loa i ka magnesium e komo pū ana me nā ʻalemona, nā cashews a me nā nut Brazil.

ʻO kahi laʻana, he 1-auneke (28-gram) lawelawe o nā cashews he 82 mg o ka magnesium, a 20% paha o ka RDI (11).

ʻO ka hapa nui o nā nati kahi kumu maikaʻi o ka momona a me ka momona monounsaturated a ua hōʻike ʻia e hoʻomaikaʻi i ke kō a me nā kiʻekiʻe o ke kōkō i nā poʻe me ka maʻi kō.

ʻOi aku ka kiʻekiʻe o nā nī Brazil i ka selenium. I ka ʻoiaʻiʻo, hāʻawi wale ʻelua mau hua kukui Brazil ma mua o 100% o ka RDI no kēia mineral ().

Hoʻohui, anti-inflammatory nā nati, pono no ke olakino puʻuwai a hiki ke hōʻemi i ka makemake ke ʻai ʻia e like me nā mea ʻai māmā (,,).

E mākaʻikaʻi i kahi koho o nā nati ma ka pūnaewele.

Hōʻuluʻulu Manaʻo
ʻO nā cashews, nā ʻalemona a me nā nati Brazil kahi kiʻekiʻe
makanekiuma Hāʻawi kahi lawelawe hoʻokahi o nā cashews i 20% o ka RDI.

4. Legume

ʻO ka legume kahi ʻohana o nā mea kanu momona e hoʻopili i ka lentil, nā pīni, nā pīpī, nā pī a me nā soybeans.

Nui loa ko lākou waiwai i nā meaola like ʻole, e like me ka makanekiuma.

ʻO kahi laʻana, loaʻa kahi kīʻaha 1 kīʻaha o nā pīni ʻeleʻele i kuke ʻia i kahi 120 mg magnesium kupaianaha, ʻo 30% ia o ka RDI (17).

Nui pū nā legume i ka potassium a me ka hao a me kahi kumu nui o ka protein no nā mea kanu ().

Ma muli o ka waiwai o nā legume i ka fiber a loaʻa kahi index glycemic haʻahaʻa (GI), hoʻoliʻiliʻi paha lākou i ka kolesterol, hoʻomaikaʻi i ka kaohi kō kō a hoʻoliʻiliʻi i ka maʻi maʻi puʻuwai (,).

Kuhi ʻia kahi huahana soybean fermented i kapa ʻia ʻo natto kahi kumu maikaʻi loa o ka huaʻai K2, a he mea nui ia no ke olakino iwi ().

Kūʻai i nā legume ma ka pūnaewele.

Hōʻuluʻulu Manaʻo
ʻO nā legume nā meaʻai momona. No ka mea
ʻo kahi laʻana, loaʻa kahi kīʻaha 1-ʻāpana (170-gram) o nā pīni ʻeleʻele i 30% o ka RDI.

5. Tofu

ʻO Tofu kahi meaʻai nui i nā papaʻai vegetarian ma muli o ka nui o ka protein. Hana ʻia e kaomi ʻana i ka waiū soybean i loko o nā curds keʻokeʻo palupalu, ʻike ʻia ia hoʻi he curan bean.

ʻO kahi lawelawe 3.5-ounce (100-gram) he 53 mg o ka magnesium, ʻo ia hoʻi 13% o ka RDI (22).

Hāʻawi kekahi kahi lawelawe i 10 gram o ka protein a me 10% a ʻoi paha o ka RDI no ka calcium, ka hao, ka manganese a me ka selenium.

Hoʻohui ʻia, hōʻike kekahi mau noiʻi e hiki i ka ʻai ʻana i ka tofu ke pale aku i nā hunaola e uhi ana i kou mau aʻa a hoʻoliʻiliʻi i kāu makaʻu o ka maʻi ʻaʻai ʻōpū (,).

Hōʻuluʻulu Manaʻo
Hāʻawi kahi lawelawe o ka tofu iā 13% o ka RDI no
makanekiuma He kumu maikaʻi nō hoʻi ia o ka protein a me nā meaola ʻē aʻe.

6. Nā hua

Maikaʻi maikaʻi ke ʻano o nā hua.

Nui - e like me ka flax, ka paukena a me nā ʻano chia - loaʻa nā nui o ka magnesium i loko.

ʻO nā hua paukena kahi kumu waiwai maikaʻi, me 150 mg i kahi 1-auneke (28-gram) e lawelawe ana (25).

Loaʻa kēia i kahi keu 37% o ka RDI.

Hoʻohui ʻia, waiwai nā ʻanoʻano i ka hao, momona momona a me omega-3 fatty acid.

He aha hou aʻe, kiʻekiʻe loa lākou i ka fiber. ʻO ka ʻoiaʻiʻo, ʻaneʻane kokoke i nā kalakeka a pau i nā ʻanoʻano mai ka fiber mai.

Loaʻa iā lākou nā antioxidants, kahi e pale ai i kāu mau hunaola mai nā radical manuahi manuahi i hana ʻia i ka wā o ka metabolism (,).

Hōʻike ʻia nā flaxseeds e hōʻemi i ka cholesterol a loaʻa paha iā ia nā pōmaikaʻi e pili ana i ka maʻi ʻaʻai umauma (,).

E ʻike i ka flax, kaʻuala, a me nā hua chia ma ka pūnaewele.

Hōʻuluʻulu Manaʻo
Loaʻa ka hapanui o nā hua i ka magnesium. He auneke 1
(28-gram) ʻo ka lawelawe ʻana i nā hua ʻōpala he 37% o ka RDI kupaianaha.

7. Nā hua palaoa holoʻokoʻa

ʻO nā palaoa nā palaoa, nā ʻoka a me nā bale, a me nā pseudocereals e like me ka palaoa a me ka quinoa.

ʻO nā kīʻaha piha nā kumuwaiwai maikaʻi loa o nā meaola he nui, e like me ka magnesium.

Loaʻa kahi 1-auneke (28-gram) o ka buckwheat maloʻo 65 mg o ka magnesium, ʻo 16% ia o ka RDI (30).

Nui nā kīʻaha āpau i kiʻekiʻe i nā huaora B, selenium, manganese a me fiber.

I ke kāohi ʻia ʻana o nā noiʻi, ua hōʻike ʻia nā kīʻaha āpau e hōʻemi i ka mumū a hoʻemi i ka maʻi maʻi puʻuwai (,).

ʻO nā pseudocereals e like me ka buckwheat a me ka quinoa ʻoi aku ka kiʻekiʻe ma ka protein a me nā antioxidant ma mua o nā hua kuʻuna e like me ka palaoa a me ka palaoa (,).

He aha hou aʻe, ʻaʻohe gluten-lākou, no laila hiki i nā poʻe me ka maʻi celiac a i ʻole ka ʻike gluten ke ʻoliʻoli pū iā lākou.

Kūʻai i ka buckwheat a me ka quinoa ma ka pūnaewele.

Hōʻuluʻulu Manaʻo
ʻOi nā kīʻaha āpau i nā huaora he nui. A
Hāʻawi ka 1-auneke (28-gram) i ka buckwheat maloʻo 16% o ka RDI no
makanekiuma

8. Kekahi Iʻa momona

ʻO ka iʻa, ʻo ka iʻa momona hoʻi, he momona nui.

ʻO nā ʻano iʻa he nui i ka magnesium, me salmon, mackerel a me halibut.

ʻO ka hapalua pepa (178 gram) o nā pūʻulu salemona 53 mg o ka magnesium, ʻo ia hoʻi 13% o ka RDI (35).

Hāʻawi pū kekahi ia i kahi 39 gram o ka protein kiʻekiʻe.

Hoʻohui ʻia, waiwai ka iʻa i ka potassium, selenium, B wikamina a me nā meaola like ʻole.

Ua hoʻopili ʻia kahi iʻa momona o ka iʻa momona i ka hoʻemi ʻia ʻana o nā maʻi maʻi mau, ʻo ia hoʻi nā maʻi puʻuwai (,,).

Hāʻawi ʻia kēia mau pōmaikaʻi i nā nui o nā waikawa momona omega-3.

Hōʻuluʻulu Manaʻo
Maikaʻi loa ka iʻa momona a a
ke kumu nui o ka magnesium a me nā meaola ʻē aʻe. Hāʻawi kahi hapalua pepa o ka salemona
13% o ka RDI no ka makanekiuma.

9. Maiʻa

ʻO ka maiʻa i waena o nā hua i makemake nui ʻia ma ka honua.

Kaulana lākou no kā lākou kiʻekiʻe potassium, hiki ke hoʻohaʻahaʻa i ke kahe o ke koko a pili i ka hoʻemi ʻia o ka maʻi puʻuwai ().

Akā waiwai lākou i ka magnesium - hoʻokahi pākana maiʻa nui 37 mg, a i ʻole 9% o ka RDI (41).

Eia kekahi, hāʻawi ka maiʻa i ka wikamina C, ka wikamina B6, ka manganese a me ka fiber.

ʻOi aku ka nui o ka maiʻa pala i ke kō a me nā carbs ma mua o nā hua ʻē aʻe, no laila ʻaʻole kūpono lākou no ka poʻe me ka maʻi kō.

Eia nō naʻe, ʻo ka hapa nui o nā kalaka i loko o ka maiʻa maka ʻole ka starch kūpale, ʻaʻole e lawe ʻia a komo i loko.

Hiki i ka starch resistant ke hoʻohaʻahaʻa i nā pae kō kō, hoʻoliʻiliʻi i ka lī a hoʻomaikaʻi i ke olakino ʻōpū (,).

Hōʻuluʻulu Manaʻo
He waiwai maikaʻi ka maiʻa i kekahi
māhuaola. Hoʻokahi ka maiʻa nui i 9% o ka RDI no ka makanekiuma.

10. Nā Lauākea Leafy

He olakino nui nā ʻōmaʻomaʻo Leafy, a he nui nā mea i hoʻouka ʻia me ka magnesium.

ʻO nā greens me nā nui o ka magnesium e komo pū me nā kale, nā milo, nā greens collard, nā greens turnip a me nā greens mustard.

ʻO kahi laʻana, he kīʻaha 1-kīʻaha o ka milo kuke i 157 mg o ka magnesium, a 39% o ka RDI (44).

Hoʻohui, he kumu maikaʻi loa lākou o kekahi mau meaʻai, e like me ka hao, ka manganese a me nā huaora A, C a me K.

Aia pū kekahi me nā greens laufy i nā mea kanu mea pono he nui, i kōkua e pale aku i kāu mau hunaʻi mai ka hōʻino a hoʻemi paha i ka maka maʻi ʻaʻai (,,).

Hōʻuluʻulu Manaʻo
ʻO nā greens laufy kahi kumu maikaʻi loa o nā mea he nui
nā meaola, e like me ka makanekiuma. ʻO kahi kīʻaha 1-kīʻaha (180-gram) o ka milo kuke
hāʻawi iā 39% kupaianaha o ka RDI.

Ka Laina Lalo

ʻO ka magnesium kahi mineral waiwai nui āu e lawa ʻole ai paha.

Mahalo, nui nā meaʻai ʻono e hāʻawi iā ʻoe i ka magnesium a pau āu e makemake ai.

E ʻike pono e ʻai i ka papaʻai kaulike a me kāu lawe ʻana i nā meaʻai i helu ʻia ma luna e mālama pono i kou olakino a māʻona kou kino.