10 Mea ʻai momona momona ʻoi loa ke olakino

Anter

• 1. ʻApekikana
• Pehea e koho ai i ka Avocado Hemolele
• 2. Keiki
• 3. kokoleka pouli
• 4. Huamoa holoʻokoʻa
• 5. Iʻa momona
• 6. Nut
• 7. Nā Hua Chia
• 8. Aila Oliva Puʻupaʻa keu
• 9. Nā niu a me nā aila niu
• 10. ʻO Yogurt piha-momona

Mai ka daimonio ʻana o ka momona, hoʻomaka ka poʻe e ʻai hou i ke kō, hoʻomaʻemaʻe i nā kālaki a me nā meaʻai i hana ʻia ma kahi.

ʻO ka hopena, ua momona a maʻi ka honua holoʻokoʻa.

Eia naʻe, ke loli nei nā manawa. Hōʻike nā haʻawina i kēia manawa ʻo ka momona, me ka momona momona, ʻaʻole ia ka diabolō i hana ʻia e (1,).

ʻO nā ʻano meaʻai olakino āpau e loaʻa ana ka momona i kēia manawa ua hoʻi i ka hanana "superfood".

Eia he 10 mau mea momona momona ʻoi loa ke olakino a me ka momona.

1. ʻApekikana

ʻOkoʻa ka avocado mai nā hua ʻē aʻe.

ʻOiai ʻo ka hapa nui o nā huaʻai i loaʻa ka carbs, ukana ʻia nā avocados me nā momona.

ʻO ka ʻoiaʻiʻo, aia nā avocados ma kahi o 77% momona, e nā calorie, e hoʻonui ana iā lākou i ka momona ma mua o ka nui o nā meaʻai holoholona (3).

ʻO ka momona momona nui kahi momona monounsaturated i kapa ʻia ʻo acid acid. ʻO kēia hoʻi ka waikawa momona momona ma ka aila ʻoliva, i pili me nā pono olakino like ʻole (4,).

ʻO nā avocado kekahi o nā kumu maikaʻi loa o ka potassium i ka papaʻai, ʻoiai he 40% ʻoi aku ka nui o ka potassium ma mua o ka maiʻa, kahi meaʻai potassium kiʻekiʻe.

ʻO lākou kekahi kumu waiwai nui o ka fiber, a ua hōʻike nā noiʻi e hiki iā lākou ke hoʻohaʻahaʻa i ka LDL kolamu a me nā triglycerides, ʻoiai e hāpai ana iā HDL (ka "maikaʻi") kolesterol (,,).

ʻOiai kiʻekiʻe lākou i ka momona a me nā calorie, hōʻike hoʻokahi kahi noiʻi e hōʻike ana ka poʻe e ʻai ana i nā avocados e kaupaona ka liʻiliʻi a ʻoi aku ka liʻiliʻi o ka momona o ka ʻōpū ma mua o ka poʻe ʻaʻole ().

He hua ʻo ʻAvocados, me ka momona ma 77% o nā calorie. ʻO lākou kahi kumu maikaʻi loa o ka potassium a me ka fiber, a ua hōʻike ʻia he nui nā keu pono no ke olakino cardiovascular.

Pehea e koho ai i ka Avocado Hemolele

2. Keiki

ʻOi loa ka momona o ka tī.

Hoʻomaopopo kēia, hāʻawi ʻia an holoʻokoʻa Hoʻohana ʻia ke kīʻaha waiū e hana i hoʻokahi ʻāpana mānoanoa o ka tī.

He kumu waiwai nui ia o ka calcium, ka huaʻai B12, ka phosphorus a me ka selenium, a loaʻa nā ʻano kumuwaiwai ʻē aʻe (10).

He waiwai nui nō hoʻi ia i ka protein, me kahi ʻāpana mānoanoa o ka tī i loaʻa he 6.7 mau huna o ka protein, like ia me ke kīʻaha waiū.

ʻO ka Cheese, e like me nā huahana waiū momona momona, loaʻa pū kekahi i nā wai momona momona i hoʻopili ʻia i nā ʻano pono like ʻole, e like me ka hoʻemi ʻia ʻana o ka maʻi diabetes type 2 ().

He mea momona maoli nō ka tī, a loaʻa i kahi ʻāpana hoʻokahi kahi like o nā meaola e like me ke kīʻaha o ka waiū. He kumu waiwai nui ia o nā wikamina, nā minelala, nā protein āpau a me nā momona momona.

3. kokoleka pouli

ʻO ka kokoleka pouli kekahi o nā meaʻai olakino laha ʻole e ʻono maoli i ka hiki ʻole.

He kiʻekiʻe loa ia i ka momona, me ka momona ma kahi o 65% o nā calorie.

ʻO ka kokoleka pouli he 11% fiber a loaʻa ma kahi o 50% o ka RDA no ka hao, magnesium, keleawe a me ka manganese (12).

Hāpai pū ʻia ia me nā antioxidants, no laila ʻo ia kekahi o nā meaʻai kaha kiʻekiʻena i hoʻāʻo ʻia, ʻoi aku ka nui o nā blueberry (13).

ʻO kekahi o nā antioxidant i loko o ia mea he hana biological ikaika, a hiki ke hoʻohaʻahaʻa i ke kahe o ke koko a pale aku i ka LDL kolesterol i ke koko mai ka lilo ʻana i oxidized (14,).

Hōʻike pū kekahi nā noiʻi i ka poʻe ʻai i ka kokoleka pouli 5 a ʻoi aku paha mau manawa i kēlā me kēia pule ma lalo o ka hapalua e make ana i ka maʻi puʻuwai, ke hoʻohālikelike ʻia me ka poʻe ʻai ʻole i ka kokoleka (,)

Aia kekahi mau noiʻi e hōʻike ana hiki i ke kokoleka pouli ke hoʻomaikaʻi i ka hana o ka lolo, a pale i kou ʻili mai ka pōʻino ke hōʻike ʻia i ka lā (18,).

E hōʻoia wale nō e koho i ke kokoleka pouli maikaʻi, me mea iki loa 70% koko.

Nui ka momona o ka kokoleka, akā hoʻouka ʻia me nā meaola a me nā antioxidant. He maikaʻi loa ia i ka hoʻomaikaʻi ʻana i ke olakino cardiovascular.

4. Huamoa holoʻokoʻa

Ua manaʻo ʻia nā huamoa holoʻokoʻa he maikaʻi ʻole no ka mea he kiʻekiʻe nā yolks i ka kolesterol a me ka momona.

I ka ʻoiaʻiʻo, loaʻa i kahi hua manu hoʻokahi he 212 mg o ka kolesterol, a he 71% ia o ka lā i koi ʻia i kēlā me kēia lā. Hoʻohui, 62% o nā calorie i nā hua holoʻokoʻa mai ka momona (20).

Eia nō naʻe, ua hōʻike ʻia nā noiʻi hou ʻaʻole pili ka kolesterol i nā hua i ka cholesterol i loko o ke koko, ma ka liʻiliʻi ʻaʻole i ka hapa nui o ka poʻe ().

ʻO ka mea i koe iā mākou kekahi o nā meaʻai momona momona loa ma ka honua.

ʻO nā hua holoʻokoʻa maoli nō hoʻouka ʻia me nā wikamina a me nā minelala. Loaʻa iā lākou kahi liʻiliʻi o ka kokoke i kēlā me kēia nutrient e pono ai mākou.

Aia pū lākou i nā antioxidant ikaika e pale i nā maka, a me ka nui o nā choline, kahi mea momona o ka lolo ʻaʻole i lawa ka 90% o ka poʻe (, 23).

ʻO nā hua manu kekahi meaʻai hoʻoliʻiliʻi kaumaha. Ke hoʻokō nui nei lākou a kiʻekiʻe i ka protein, ka mea nui pono ʻole no ka pohō kaumaha ().

ʻOiai ke kiʻekiʻe o ka momona, ʻo ka poʻe e pani i kahi ʻaina kakahiaka i hoʻokumu ʻia me ka hua moa, pau ka ʻai ʻana i nā mea ʻoi aku ka liʻiliʻi o ka momona a me ka lilo ʻana o ka paona (,).

ʻO nā hua maikaʻi ʻoi loa ka omega-3 waiwai a i ʻole hānai ʻia. Mai hoʻolei wale i ka yolk, ma laila kahi e loaʻa ai nā meaola āpau.

ʻO nā hua holoʻokoʻa i waena o nā meaʻai momona momona o ka honua. ʻOiai ke kiʻekiʻe i ka momona a me ka kōkōhō, momona maoli lākou a olakino hoʻi.

5. Iʻa momona

ʻO kekahi o nā huahana holoholona i ʻae ka hapanui o ka poʻe he olakino, he iʻa momona.

Hoʻopili pū kēia me nā iʻa e like me salmon, trout, mackerel, sardines a me herring.

Hāpai ʻia kēia mau iʻa me ka omega-3 fatty acid i ka puʻuwai, nā polokina kiʻekiʻe a me nā ʻano waiwai nui āpau.

Hōʻike nā noiʻi e ʻoi aku ka olakino o ka poʻe e ʻai i ka iʻa, me ka haʻahaʻa o ka maʻi puʻuwai, kaumaha, dementia a me nā ʻano maʻi maʻamau āpau (, 28,).

Inā ʻaʻole hiki (a ʻaʻole) ʻai i ka iʻa, a laila hiki ke kūpono ke lawe ʻana i kahi iʻa aila iʻa. ʻOi aku ka maikaʻi o ka aila kōpaʻa iʻa iʻa, loaʻa nā omega-3 āpau āu e makemake ai, a me ka nui o ka wikamina D.

Hāpai ʻia nā iʻa momona e like me ka salemona me nā mea momona nui, ʻo ia hoʻi ʻo ka omega-3 fatty acid. Pili ka ʻai ʻana o ka iʻa momona i ka maikaʻi o ke olakino, a hoʻemi ʻia ka makaʻu o nā ʻano maʻi āpau.

6. Nut

ʻOi loa ke olakino.

Nui lākou i nā momona momona a me nā fiber, a he kumu kanu kumu-kumu maikaʻi ia o ka protein.

ʻOi aku ka nui o nā huaʻai i ka wikamina E a hoʻouka ʻia me ka magnesium, kahi mineral ʻaʻole lawa ka hapa nui o ka poʻe.

Hōʻike nā noiʻi e ʻoi aku ke olakino o ka poʻe e ʻai i nā nati, a he haʻahaʻa ko ka pilikia o nā ʻano maʻi like ʻole. Hoʻopili kēia i ka momona, nā maʻi puʻuwai a me ka maʻi diabetes 2 (,, 32).

ʻO nā huaʻai olakino pū me nā ʻalemona, nā walnuts, nā nati macadamia a me nā mea ʻē aʻe he nui.

Hāpai ʻia nā hua me nā momona momona, protein, vitamina E a me ka magnesium, a aia i waena o nā kumu waiwai ʻoi loa o ka protein-based protein. Hōʻike nā noiʻi he nui nā pono olakino nā nati.

7. Nā Hua Chia

ʻAʻole ʻike ʻia nā ʻanoʻano Chia ma ke ʻano he "momona" meaʻai.

Eia nō naʻe, loaʻa i kahi auneke (28 gram) o nā hua chia he 9 mau momona o ka momona.

Ke noʻonoʻo nei kokoke i nā kalakeke āpau i nā hua chia he fiber, ʻo ka hapa nui o nā calorie i loko o lākou e hele mai i ka momona.

I ka ʻoiaʻiʻo, e nā calorie, aia nā hua chia ma kahi o 80% momona. ʻO kēia ka mea e lilo i meaʻai mea kanu momona momona maikaʻi loa.

ʻAʻole kēia he momona wale nō, ʻo ka hapa nui o nā momona i nā hua chia ʻo ia hoʻi ka omega-3 fatty acid momona i kapa ʻia ʻo ALA.

Hiki i nā hua Chia ke loaʻa i nā pono olakino he nui, e like me ka hoʻohaʻahaʻa ʻana i ke koko a me nā hopena anti-inflammatory (,).

He momona momona hoʻi lākou. Ma waho o ka hoʻouka ʻia me ka fiber a me ka omega-3, piha pū nā hua chia me nā minelala.

Nui loa nā ʻano hua Chia i nā momona momona, keu hoʻi he omega-3 fatty acid i kapa ʻia ʻo ALA. Hāpai pū ʻia lākou me ka fiber a me nā minelala, a he nui nā pono olakino.

8. Aila Oliva Puʻupaʻa keu

ʻO kekahi mea momona momona a ʻaneʻane like me nā mea āpau e ʻae ai he olakino, he aila ʻōpio puʻupaʻa keu.

ʻO kēia momona kahi mea pono o kaʻai Mediterranean, i hōʻike ʻia e loaʻa nā pono olakino he nui (35,).

Loaʻa i loko o ka aila ʻoliva puʻupaʻa nā wikamina E a me K, a ʻo ia hoʻouka ʻia me nā antioxidants ikaika.

Hiki i kekahi o kēia mau antioxidant ke hakakā i ka mumū a kōkua i ka pale ʻana i nā ʻāpana LDL i ke koko mai ka lilo ʻana i oxidized (,).

Hōʻike ʻia hoʻi e hoʻohaʻahaʻa i ke kaomi koko, hoʻomaikaʻi i nā māka kolesterol a loaʻa i nā ʻano pono like ʻole e pili ana i ka maʻi maʻi puʻuwai (39).

Mai loko mai o nā momona momona a me nā aila i loko o ka papaʻai, ʻoi aku ka mōʻī ʻoliva puʻupaʻa ke aliʻi.

He nui nā pono olakino olakino keu aila aila puʻupaʻa olakino, a maikaʻi loa i ka hoʻomaikaʻi ʻana i ke olakino cardiovascular

9. Nā niu a me nā aila niu

ʻO nā niu, a me ka aila niu, nā kumu waiwai o ka momona momona ma ka honua.

I ka ʻoiaʻiʻo, ma kahi o 90% o nā waikawa momona i loko o lākou e māʻona.

Eia nō naʻe, ʻaʻole nui nā maʻi puʻuwai e hoʻopau i ka nui o ka niu i nā kiʻekiʻe o ka maʻi puʻuwai, a maikaʻi ke olakino (,).

ʻOkoʻa ka momona o ka niu ma mua o ka nui o nā momona ʻē aʻe, a ʻo ka hapa nui o nā waikawa momona kaulike waena.

Hoʻololi like ʻole ʻia kēia mau momona momona, e hele pololei i ke akepaʻa ma kahi e lilo ai lākou i kino ketone ().

Hōʻike nā noiʻi i nā momona momona kaulike e kāohi i ka makemake, kōkua i ka poʻe e ʻai i nā calori liʻiliʻi, a hiki ke hoʻonui i ka metabolism a hiki i 120 calories i kēlā me kēia lā (,).

Hōʻike nā haʻawina he nui i kēia ʻano momona hiki ke loaʻa nā pōmaikaʻi no nā poʻe me Alzheimer, a ua hōʻike ʻia lākou e kōkua iā ʻoe e lilo i ka momona o ka ʻōpū (,).

Kiʻekiʻe loa nā niu i nā waikawaʻa kaulahao waena, i hoʻohālikelike ʻia me nā ʻano ʻokoʻa ma mua o nā momona ʻē aʻe. Hiki iā lākou ke hōʻemi i ka makemake, hoʻonui i ka momona momona a hāʻawi i nā pono olakino he nui.

10. ʻO Yogurt piha-momona

ʻO ke olakino maoli, momona momona ke olakino maikaʻi.

Loaʻa iā ia nā meaola nui like pono e like me nā huahana waiū momona momona.

Akā ua hoʻoili pū ʻia me ke koʻohune, probiotic bacteria, i hiki ke loaʻa nā hopena ikaika i kou olakino.

Hōʻike nā noiʻi e hiki i ka yogurt ke alakaʻi i nā hoʻomaikaʻi nui i ke olakino digestive, a kōkua paha i ka hakakā ʻana i nā maʻi puʻuwai a me ka momona (,,).

E hōʻoia wale nō e koho i ka yogurt momona maoli, piha a heluhelu i ka lepili.

Minamina, nui o nā yogurts i loaʻa ma nā waihona o nā hale kūʻai i haʻahaʻa i ka momona, akā hoʻouka ʻia me ke kō i hoʻohui ʻia ma kahi.

ʻOi aku ka maikaʻi e hōʻalo i ka poʻe e like me ka maʻi ahulau.

Nā mea hou aʻe e pili ana i ka momona a me nā kumuhana pili:

• ʻO nāʻaila kuke olakino olakino - Ke Alakaʻi Hope Loa
• He aha ka aila olakino loa no ka ʻaila ʻana i loko? ʻO ka ʻoiaʻiʻo Crispy
• 20 Nā Meaʻai Protein kiʻekiʻe maikaʻi