11 Mea ʻai maikaʻi ʻole e maikaʻi ʻole ai nou

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Ua ʻōlelo mau ʻia mākou ʻaʻole e ʻai i nā meaʻai olakino-e like me ka maiʻa a i ʻole nā ​​​​hua hua holoʻokoʻa-no nā kumu like ʻole mai ka nui o ke kō a hiki i ka piha ʻana i ka momona. ʻO ka ʻoiaʻiʻo, ʻo ka nui o kēia mau meaʻai i hoʻopaʻa ʻia i loko o ka hale ʻai meaʻai, a ʻo ka manawa kēia e ʻae ʻia ai kā lākou mau meaʻai. E hele mai, mai ʻai maiʻa? A he aha ka hewa o ka ʻuala? Loaʻa iā lākou ʻelua pākēneka o ka maiʻa!

ʻAʻole hiki ke hoʻopaʻa ʻia kēia mau mea ma kahi hoʻomoana like me ka ʻōpala i hana ʻia he hewa maoli i ka meaʻai maoli, ka meaʻai, a me ke kino kanaka. Ke ʻōlelo nei ʻo Michael Pollan "ʻai i ka meaʻai," ʻo ia ke ʻano o ka meaʻai maoli e like me nā huaʻai a me nā mea kanu, nā kīʻaha piha, a me nā iʻa, ka ʻiʻo, a me nā huahana holoholona ʻē aʻe. Ke ʻōlelo nei ʻo ia ʻaʻole mākou e ʻai i "nā mea ʻai e like me ka ʻai." No laila, eia nā laʻana he 11 o ka "meaʻai maoli" pono ʻoe e ʻai-me ka ʻole o ka mea āu i lohe ai.

Hiki iā ʻoe ke hānai i kou ʻohana no $15? Nā Moku'āina me nā mea kūʻai kūʻai kūʻai kūʻai loa loa

Mīkini Pīʻī

ʻIke ka noiʻi i ka poʻe e ʻai i ka wai momona i kēlā me kēia lā i ka papaʻai olakino olakino loa. He kiʻekiʻe paha ka momona o ka pīkī, akā ʻo 80 ka nui o ia momona mai nā ʻaila monounsaturated maikaʻi a polyunsaturated. ʻO ka pāpaʻi pīkī he meaʻai protein kiʻekiʻe me ka nui o ka huaora E, niacin, folic acid, magnesium, a me nā antioxidants. Kūʻai no ka waiūpihi pīani maoli i hana ʻia mai ka mea ʻē aʻe akā ka pīnati lepo, a i ʻole ka pata pīnū kalepa i loaʻa ʻole nā ​​momona trans, syrup kānana fructose kiʻekiʻe, a nui ka sodium.

ʻO Yolks hua manu

ʻO nā yolks huaʻai kahi meaʻai mana. ʻO lākou kekahi o nā kumuwaiwai momona o ka choline, kahi mea pono anti-inflammatory e pono ai no ka hana neurological. Kōkua ʻo Choline i ka hana ʻana i nā hormones 'hauʻoli' serotonin, dopamine, a me nā norephinephrine. Nui nā yolks hua manu i ka lutein a me ka zeaxanthin, ʻelua carotenoids e pale aku ai i ka nalo ʻana o ka ʻike. ʻOiai kēia, ʻōlelo mau nā hui olakino e kaupalena ʻia nā yolks i ʻehā i kēlā me kēia pule.

Maiʻa

Loaʻa ka maiʻa i ka rap maikaʻi ʻole no ka mea he kiʻekiʻe lākou i nā ʻakika a me nā calorie e pili ana i nā huaʻai ʻē aʻe; Eia nō naʻe, loaʻa i ka maiʻa kahi haʻahaʻa glycemic load, kahi koho o ka hiki i kahi meaʻai ke hāpai i nā kiʻekiʻe o ka glucose koko ma hope o ka pāʻina. He haʻahaʻa ka momona a me ka sodium ka maiʻa, akā ua hoʻopiha ʻia me ka potassium, vitamina A, folic acid, a me ka fiber. ʻAʻole ʻoi aku ka nui o nā calorie i ka ʻai ʻana i ka hapalua o ka maiʻa, ʻo ia ka like me ka lawelawe hoʻokahi.

ʻO Cuts anu

He mea maikaʻi ka ʻiʻo Deli ke kūʻai ʻoe i nā lama i haʻahaʻa loa i ka sodium a me ka momona momona. Loaʻa ka sodium mai ka paʻakai i hoʻohui ʻia a me nā preservatives sodium lactate a me ka sodium phosphate. Aia nō ka momona momona i loko o nā ʻiʻo momona a pau (e noʻonoʻo: salama.) E noʻonoʻo e pale i nā nitrates e mālama ai i ka waihoʻoluʻu a me ke ola o ka papa akā hiki ke lilo i ka maʻi kanesa i ka manawa, a e ʻimi i nā ʻoki anu i hoʻomākaukau ʻia mai ka ʻiʻo he antibiotic a me ka hormone synthetic manuahi inā he mea nui ia. iā 'oe. Makemake mākou iā Applegate ham, turkey, a me ka bacon no ka mea ua hoʻokō ʻia kēia mau koi āpau.

Pia

ʻO ka pia he ʻāpana o nā meaʻai olakino mai ka hoʻomaka ʻana o ka manawa. ʻAʻohe ona momona, cholesterol, a i ʻole nitrates-a hoʻopiha ʻia me ka nui o nā kalapona, magnesium, selenium, potassium, phosphorus, iron, calcium, biotin, folic acid, niacin, B-vitamins, a me nā antioxidants. (ʻOi aku ka nui o nā antioxidant a Ales ma mua o ka paleke.) Hiki i ka inu pia liʻiliʻi ke hoʻohaʻahaʻa i ka pilikia o ka maʻi puʻuwai a me ka hahau ʻana (ʻo ia hoʻi hoʻokahi inu i kēlā me kēia lā no nā wahine a hiki i nā mea inu ʻelua no nā kāne).

Palaoa

ʻO ka 100 ka nui o ka palaoa a pau ka momona. ʻO nā hua āpau, e like me ka palaoa holoʻokoʻa, loaʻa i kēlā me kēia ʻāpana o ka kernel-the bran, ka germ a me ka starchy endosperm-intact. (Loaʻa ka berena a me ka germ i nā berena i hoʻomaʻemaʻe ʻia, kahi o ka hapa nui o nā wikamina, nā minelala, ka protein, a me ka pulupulu. Pono ka berena i kumu nui o ka fiber i ka papaʻai.

Waiu o ka pipi

ʻO nā waiū mai ka laiki, nā ʻalemona, ka niu, nā ʻoka, a me nā hemp ʻaʻole ia he pani no ka waiū o ka bipi. ʻO ka waiū bipi he 8 kalama o ka protein no ke kīʻaha aʻo kēlā mau waiu ʻē aʻe he 1 gram wale nō ka protein no ke kīʻaha. Hāʻawi pū kēlā me kēia lawelawe ma kahi o 1/3 o nā mea e pono ai i kēlā me kēia lā no ka huaora D a me ka calcium, ʻelua mau meaʻai hiki ke paʻakikī ke loaʻa ma kahi ʻē.

ʻUala

ʻO ka ʻuala kekahi o nā meaʻai momona loa ma ka honua. No 160 calories, hāʻawi lākou i ka manaʻo o ka piha a me nā meaʻai he nui e like me ka potassium, fiber, vitamin C, calcium, a me ka magnesium. No ka mea aia nā meaʻai ma lalo pono o ka ʻili, e waiho i ka ʻili akā e holoi ma mua o ka kuke ʻana e wehe i ka lepo, pesticides, a me nā koena ʻē aʻe. Eia kekahi, e hoʻomoʻa a hoʻomoʻa i ka ʻuala, ma mua o ka hoʻolapalapa ʻana, no ka mea, lele nā ​​meaʻai i loko o ka wai kuke. E ho'āʻo i kēia: Sriracha Oven Fries.

Pākī Pākē

ʻ tellslelo mai ke aupuni U.S. iā mākou e ʻai ma ka liʻiliʻi i ʻekolu mau kīʻaha pīni i kēlā me kēia pule. ʻO ia no ka mea ʻaʻohe momona, kō, a me ka sodium ka pīni akā ua hoʻopiha ʻia me ka protein, fiber, nā huaora B, a me kahi haʻahaʻa o nā minela. A he kumu kūʻai ʻole lākou. Akā ʻo wai e makemake e pulu i nā pī i ka pō a kuke iā lākou no 45 mau minuke? E komo: nā pīni kēna. I mea e hōʻemi ai i ka sodium, kūʻai i nā ʻano sodium haʻahaʻa a holoi i nā pīni i ninini ʻia ma lalo o ka wai e holo ana no hoʻokahi minuke.

Tuna hiki

ʻO ka iʻa kahi meaʻai momona nui, kahi waiwai nui o ka protein, B-vitamins, potassium, iodine, a me zinc. ʻO ka iʻa ʻaila, me ka tuna, he kiʻekiʻe nō hoʻi i nā ʻakika momona omega-3, e hana ana i ka maʻi puʻuwai. Aia naʻe i loko o ka tuna ka mercury, ka mea e hoʻoweliweli koʻikoʻi i ke olakino i nā keiki, nā wahine hāpai a me nā wahine hānai, a me nā wahine e manaʻo nei e hāpai. ʻ tellslelo ka US Environmental Protection Agency (EPA) i kēlā mau pūʻulu e kaohi i nā tuna kēna i ʻekolu auneke i ka pule. Hoʻomaopopo pū kekahi: ʻekolu mau manawa i emi iho ka mercury o ka "chunk light" tuna ma mua o ke keʻokeʻo.

Pipi

ʻAʻole pono e ʻokiʻoki i ka pīpī wīwī mai kāu papaʻai. ʻOiaʻiʻo, 90/10 ka pipi ʻāina he momona momona, akā ʻo kahi ʻāpana ʻekolu-auneke he 25 pakeneka wale nō o ka palena o kēlā me kēia lā. Hoʻopiha ʻia ka pīpī me ka protein, niacin, wikamina B12, hao, zinc, selenium, a me nā meaola ʻē aʻe. Hoʻokahi a ʻelua paha mau meaʻai ʻiʻo ʻulaʻula i kēlā me kēia pule a ʻo ka ʻāpana ʻoi loa ka ʻekolu a ʻehā auneke paha. Hoʻohui ʻia, pono e ʻokiʻoki i ka ʻulaʻula i ka momona i ʻike ʻia a ʻoki ʻoi ʻia e like me ka steak poepoe, sirloin, tenderloin, a me ka flank nā koho maikaʻi loa. E ho'āʻo i kēia: Jalapeno Cheddar Burger Bite Kabobs.

Na Mary Hartley, RD, MPH no DietsInReview.com

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