11 Nā Mea ʻai Demonised ʻOi aku ka maikaʻi iā ʻoe

Anter

• 1. Huamoa holoʻokoʻa
• 2. ʻO kaʻaila niu
• 3. Pipi waiū piha
• 4. Legume
• 5. ʻO kaʻiʻo i hana ʻole ʻia
• 6. Kope
• 7. ʻO nā mea kanu kēpau a hau
• 8. Nā huaʻai holoʻokoʻa
• 9. Paakai
• 10. ʻfishhuhu
• 11. kokoleka
• Ke laina lalo

Ua lohe paha ʻoe e hōʻalo ʻoe i kekahi mau meaʻai i nā koina āpau.

Eia nō naʻe, kēia ʻano ʻōlelo aʻoaʻo mai kekahi manawa mai ka noiʻi kahiko a i ʻole nā ​​noiʻi e liʻiliʻi ana a koʻikoʻi ʻole.

ʻO ka ʻoiaʻiʻo, ʻo kekahi mau mea ʻai a ka poʻe e manaʻo pinepine ai i ke olakino hiki ke hāʻawi i nā pono olakino inā ʻoe e hoʻopau iā lākou i ke kaulike.

Nānā kēia ʻatikala i nā meaʻai diabolō he 11 paha e maikaʻi iā ʻoe.

1. Huamoa holoʻokoʻa

ʻO nā mea momona i loko o nā hua e hoʻolilo iā lākou i hoʻokahi o nā meaʻai olakino hiki ke ʻai ʻoe.

No nā makahiki, ua aʻoaʻo ka poʻe loea i ka poʻe ʻaʻole e ʻai i ka hua holoʻokoʻa no ka mea he kiʻekiʻe ka yolk i ka kolesterol. I kēlā manawa, manaʻoʻiʻo kekahi i ka ʻai ʻana i nā yolks egg hiki ke hoʻāla i ka cholesterol kōkō a hoʻonui i ka pilikia o ka maʻi puʻuwai.

Eia nō naʻe, i kēia manawa ke ʻai ʻoe i nā meaʻai kolesterol kiʻekiʻe e like me nā hua manu, hana ka ate i ka liʻiliʻi o ka cholesterol e uku. I ka hapanui o nā hihia, kūpaʻa mau nā pae o ke kō koko (1, 2,).

ʻO ka ʻoiaʻiʻo, hiki i nā hua holoʻokoʻa ke kōkua i ka pale ʻana i kou olakino puʻuwai e ka hoʻololi ʻana i ka nui a me ke ʻano o ka LDL (maikaʻi) kolamu. I ka manawa like, HDL (maikaʻi) pae pae kolesterol a me ka ʻike insulin ka hoʻonui ʻana (,).

I loko o kahi hebedoma hebedoma he 12 i hoʻopaʻa ʻia i ka poʻe me ka maʻi metabolic, ʻo ka hui i hoʻopau i nā hua holoʻokoʻa i hoʻomaikaʻi hou ʻia i nā māka olakino puʻuwai ma mua o ka hui keʻokeʻo hua manu. Loaʻa iā lākou ka hōʻemi nui aʻe i nā pae o ka insulin a me ke kūpaʻa o ka insulin ().

Hoʻokomo pū ʻia nā hua manu me ka protein maʻalahi. Hiki iā lākou ke kōkua iā ʻoe e noho piha a māʻona no nā hola e hoʻopau ai ʻoe i nā calori liʻiliʻi ma hope o ka lā (,,).

ʻO nā hua moa he kiʻekiʻe hoʻi i ka lutein a me ka zeaxanthin. Kōkua paha kēia mau mea i ka pale ʻana i nā maʻi maka e pili ana i nā makahiki, e like me cataract a me macular degeneration (,).

Ma mua o ka hoʻonui ʻana i ka pilikia o ka maʻi puʻuwai, pōmaikaʻi paha ka hua i ka puʻuwai. Hiki paha i ka ʻai ʻana i nā hua ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō a me nā pae o ka insulin, hoʻoliʻiliʻi i ka pōloli, a pale i ke olakino o ka maka.

2. ʻO kaʻaila niu

I ka wā ma mua, hoʻohana mau nā mea hana meaʻai i ka aila niu i nā meaʻai pūʻolo a me ka hoʻomākaukau meaʻai.

Eia nō naʻe, aia ka hopohopo no ka momona o ka momona o ka niu i kumu ai nā maʻi puʻuwai. ʻO ka hopena, hoʻomaka nā mea hana i ka hoʻololi ʻana i ka aila niu me nā aila mea kanu ʻē aʻe, e like me nā aila mea kanu hydrogenated.

Eia naʻe, ua ʻōlelo ʻia kekahi mau noiʻi i ke ʻano o ka momona momona i loaʻa i ka aila niu i mea e pōmaikaʻi ai ka puʻuwai.

ʻO kahi laʻana, aia he hōʻike e hoʻonui paha i nā kiʻekiʻe o ka HDL (maikaʻi) ʻoi aku ka nui ma mua o ka LDL (maikaʻi) kolamu, e alakaʻi ana i ka lakio olakino o kēia mau waiwai (,).

Eia kekahi, e hoʻoliʻiliʻi ka aila niu i ka pohō kaumaha ke hoʻopau ʻia i nā helu kaulike.

Aia i loko o ka aila niu nā triglycerides kaulahao waena (MCTs). Lawe pololei ke akepaʻa i nā MCT no ka hoʻohana ʻana i ikehu. Hōʻike ka noiʻi holoholona i ka liʻiliʻi o ke kino e mālama i nā MCT ma ke ʻano he momona, hoʻohālikelike ʻia me nā momona momona lōʻihi ().

Hiki i nā MCT ke kōkua i ka hōʻemi ʻana i ka pōloli a hāpai i ka piha. Hiki i kēia ke hōʻemi iā ʻoe i ka ʻai a hoʻēmi i kāu loaʻa ʻana o ka calorie. Hiki paha iā lākou ke hoʻonui i ka nui o ka nui o ka metabolic o kou kino ma mua o nā momona ʻē aʻe, e like me kekahi mau noiʻi (,,).

I hoʻokahi hoʻopaʻa ʻana i 80 mau kāne ʻōpio olakino, e lawe ana he 15-30 mau mika o nā MCT (ma kahi o 2-3 punetēpu o ka aila niu) i kēlā me kēia lā e hoʻonui i ka nui o nā calorie i puhi ʻia e ka awelika 120 i kēlā me kēia lā ().

ʻOiaʻiʻo, hōʻike kekahi mau noiʻi liʻiliʻi i ka hoʻohui ʻana i ka aila niu i kāu papaʻai e kōkua iā ʻoe e lilo i ka paona a me ka momona o ka ʻōpū (,).

Eia nō naʻe, inā olakino ka aila niu a me nā momona momona i kū i ke kumuhana kontroversial. Kūlike ʻole nā ​​mea mālama kino i nā hopena o ka momona a me ka nui a ke kanaka e ʻai ai.

Ua kuhikuhi ka American Heart Association (AHA), ʻokoʻa ka momona momona, ʻaʻohe ka aila niu i ka kolesterol. Eia naʻe, aʻoaʻo lākou i ka poʻe e kaupalena i kā lākou lawe piha ʻana i ka momona momona i ka nui o 120 mau calorie i ka lā, a i ʻole 5-6% o kā lākou mau calorie o kēlā me kēia lā. (21).

ʻOi aku ka maikaʻi e hoʻopau i kekahi momona i ka hoʻohaʻahaʻa.

Aia i loko o ka aila niu nā triglycerides kaulahao kaulike, i hiki ke kōkua i ka pale ʻana i ke olakino puʻuwai, kāohi i ka makemake, hoʻonui i ka nui o ka metabolic, a paipai i ka pohō kaumaha.

3. Pipi waiū piha

ʻO ka tī, ka waiūpaʻa, a me ka waiūpaʻa he kiʻekiʻe i ka momona momona a me ka cholesterol.

Eia nō naʻe, hōʻike nā noiʻi i ka fermented, nā mea ʻai waiū momona nui e like me ka tī ʻaʻole e hopena maikaʻi ʻole i ka kolesterol a me nā hōʻailona olakino puʻuwai - ʻoiai i ka poʻe me ke kiʻekiʻe o ke kolesterol a i ʻole ka hoʻonui ʻia o ka maʻi puʻuwai (,,)

ʻO ka lawe ʻana i ka pata, ma ka ʻaoʻao ʻē aʻe, hiki ke hāpai i ka LDL (maikaʻi ʻole) kolesterol a hoʻonui paha i ka makaʻi o ka maʻi puʻuwai (,).

Pau nā kānaka he nui i ka momona a me nā huahana waiū momona ʻole. Eia naʻe, nele kēia mau huahana i kekahi o nā ʻano hoʻoikaika i ke olakino o nā ʻano momona piha.

ʻO kahi laʻana, piha ka waiū momona piha i ka huaola K2, i kōkua e pale i ke olakino o ka puʻuwai a me ka iwi ma ka mālama ʻana i ka calcium i loko o kou mau iwi a ma waho o kou mau aʻa (,,).

Hoʻopiha pū nā huahana waiū momona piha i nā waika linoleic conjugated (CLA). Hoʻokahi loiloi o kekahi mau noiʻi i ʻike ʻia hiki i nā kōkua CLA ke kōkua i ka hoʻoliʻiliʻi momona ().

Eia nō naʻe, hiki i nā huahana waiū momona piha ke kiʻekiʻe i nā calories a me nā momona holoholona momona. Pono nā kānaka e hoʻopau iā lākou i ka hoʻohaʻahaʻa.

Hiki i ka waiū waiū ke pale i ke olakino o ka puʻuwai a me ka iwi a hoʻoliʻiliʻi i ka nalo ʻana o ka nui a me ka ikaika i ka wā ʻelemakule. Hāʻawi paha ka waiū momona piha i nā pono hou aʻe e like me ka lāʻau K2.

4. Legume

ʻO nā legume me nā pīni, nā lihi, nā pī, a me nā pī. Nui lākou i ka protein, minerals, a me ka fiber.

Eia naʻe, manaʻo kekahi poʻe he olakino ʻole lākou. ʻO kēia no ka mea aia lākou i nā phytates a me nā antinutrients ʻē aʻe e pale i ke kino mai ka lawe ʻana i nā minelala e like me ka zinc a me ka hao.

He mea hopohopo wale kēia no ka poʻe ʻai ʻole i ka ʻiʻo, nā moa, a me nā iʻa. ʻO ka poʻe e hoʻopau i kaʻiʻo e lawa pono i kēia mau minelala mai nā meaʻai holoholona, ​​a me nā legume ʻaʻole e kāohi i kā lākou lawe ʻana, ().

I kēlā me kēia uku, aia kekahi mau ala e hōʻemi ai i nā antinutrients i nā meaʻai kanu olakino.

Nui ka waiwai o nā legume i ka potassium, magnesium, a me nā minelala ʻē aʻe. Ua ʻike kekahi mau noiʻi ua hōʻemi lākou i ka mumū, hoʻemi i ke kō i ke kō a hāpai i ke olakino puʻuwai (,,,).

ʻO ka mea hou aku, ʻo nā pīni kahi kumu maikaʻi loa o ka fiber, me ke fiber soluble. Hōʻike nā haʻawina i ka fiber soluble e hoʻoliʻiliʻi i ka makemake, hoʻoikaika i ka piha, a hoʻemi i ka lawe ʻana o ka calorie mai nā meaʻai (,).

ʻO nā Phytates a me nā antinutrients ʻē aʻe i nā legume e hopohopo iki no ka poʻe e ʻai ana i ka papaʻai kaulike. Hōʻike nā noiʻi e hoʻoliʻiliʻi ka legume i ka momona a hoʻoliʻiliʻi i ke olakino puʻuwai a me ka pohō kaumaha.

5. ʻO kaʻiʻo i hana ʻole ʻia

Aia kekahi mau hōʻike e ʻoi aku ka maikaʻi o ka ʻiʻo hana a me ka hana ʻole ʻia e hoʻonui i ka hopena o ka maʻi puʻuwai, ka maʻi ʻaʻai kala, a me nā maʻi ʻē aʻe ().

Eia nō naʻe, ʻo kaʻiʻo i hana ʻole ʻia kahi kumu maikaʻi loa o ka protein kiʻekiʻe. He ʻāpana nui ia o ka papaʻai kanaka a ʻo ia paha ka mea i ʻae i nā kānaka e hoʻomohala i nā lolo nui, ʻoi aku ka paʻakikī i kahi manawa i loaʻa ʻole nā ​​mea kanu kiʻekiʻe (()).

ʻO ka protein holoholona, ​​me kaʻiʻo, hiki ke hoʻomaikaʻi i ka hana muscle. ʻO kahi noiʻi i nā wahine ʻelemakule i ʻai i ka bipi wīwī i loaʻa ka nui a me ka ikaika o ka mākala.

Ua ʻike pū kekahi i nā hoʻoliʻiliʻi i loko o kekahi mau hōʻailona hoʻāla, ʻoiai ua hoʻopili kekahi mau noiʻi i ka lawe ʻana i ka ʻulaʻula i nā kiʻekiʻe kiʻekiʻe o ka mumū (44,,,).

ʻO ka ʻiʻo kekahi o nā kumu waiwai ʻoi loa o ka hao heme. Hoʻomaopopo maʻalahi kou kino i kēia ʻano hao ().

Ma ke ʻano holoʻokoʻa, ʻo kaʻiʻo hānai hānai ka mea koho ke olakino loa. Loaʻa iā ia he CLA hou aʻe ma mua o kaʻiʻo i hānai ʻia i ka palaoa, a ʻoi aku ka nui o nā omega-3 fatty acid (,, 52).

Ke ʻai ʻia i ka hoʻohaʻahaʻa, hiki i kaʻiʻo ke hāʻawi i nā meaola kūpono. Eia naʻe, e mālama ʻaʻole e hoʻomoʻa loa iā ia, no ka mea he mea ʻino ke olakino a me ka ʻai i kope ʻia i kou olakino.

Ke ʻai ʻia me ke kaulike, hana ʻole ʻia a hoʻomoʻa pono ʻia ka ʻulaʻula kahi kumu maikaʻi loa o ka protein kiʻekiʻe, hao, a me nā meaola ʻē aʻe.

6. Kope

Aia i loko o ka kofe ka caffeine, kahi mea hoʻonāukiuki ikaika. I nā koina kiʻekiʻe, hiki i ka caffeine ke loaʻa nā hopena maikaʻi ʻole.

Eia nō naʻe, ke ʻole ʻoe e ʻike i ka caffeine, ʻo ka ʻai ʻana iā ia a me ke kope paha i ka manawa kūpono e hāʻawi ʻia i nā pono olakino.

Hōʻike nā noiʻi e hiki i ka caffeine i ke kofe ke hoʻomaikaʻi i ke ʻano, a me ka hana noʻonoʻo a me ke kino. Hoʻonui paha ia i kāu metabolism (, 54, 55, 56,).

Aia i loko o ke kope nā antioxidant i kapa ʻia he polyphenols, kahi e hōʻemi ai i ka pilikia o ka maʻi.

Hoʻohana ka poʻe i ka caffeine e hōʻoluʻolu i nā poʻo o ke poʻo a hoʻonui i ka hana i nā haʻuki ahonui. Hiki ke kōkua pū me ke kaumaha, Alzheimer, a me ka maʻi ʻo Parkinson ().

I hoʻokahi o nā noi ʻana, ʻo nā kāne i hoʻopau i nā polyphenols bean kope ma mua o ka pāʻina ʻana he hoʻomaikaʻi koʻikoʻi i ka hana o ke aʻa, ke hoʻohālikelike ʻia me kahi hui hoʻomalu (,).

I loko o kahi noiʻi nānā me nā kāne he 1,700, ʻo ka poʻe i inu ma mua o 2.5 mau kīʻaha kope i kēlā me kēia lā i loaʻa nā pae haʻahaʻa o kekahi mau marker inflammatory ma mua o ka poʻe i inu ʻole i ka kofe ().

Eia kekahi, ʻo ka poʻe e inu i ka kofe maʻamau a decaffeine paha e loaʻa i ka haʻahaʻa haʻahaʻa o ka maʻi diabetes type 2. ʻO nā kānaka ʻepekema nāna i kālailai i nā noiʻi he 28 i loaʻa he 833% haʻahaʻa haʻahaʻa o ka maʻi diabetes type 2 i waena o ka poʻe i inu kope i kēlā me kēia lā (, 57).

ʻO ka hope loa, he hopena palekana paha kā ka kope i ke olakino ate. Hiki iā ia ke hoʻolohi i ka holomua o ka maʻi hepatitis C mau loa a hoʻemi i ka maka maʻi ʻaʻai ate (,, 60).

Hiki ke hoʻomaikaʻi i ka hana kofe maʻamau i ka hana noʻonoʻo a me ke kino, e hoʻonui i ka nui o ka metabolic, a hoʻemi i ka mumū a me ka hopena o nā maʻi.

7. ʻO nā mea kanu kēpau a hau

Manaʻo pinepine ka poʻe he mea ʻole ka momona o nā mea kanu i hoʻoheheʻe ʻia a paʻahau hoʻi ma mua o nā mea kanu hou. Eia nō naʻe, ke ʻole ʻoe e ʻohi a ʻai pono i nā lau mai kāu māla, ʻaʻole paha kēia he ʻoiaʻiʻo.

Hōʻike ka noiʻi i ka ʻū ʻana a me ka hoʻomoʻa ʻana i nā mea ʻai ʻoiai lākou e mālama nei i ka hapa nui o kā lākou mea momona. I ka hoʻohālikelike ʻana, hiki i nā meaʻai hou ke lilo i waiwai waiwai i ke ala i ka hale kūʻai. Mālama pū ʻia nā hopena i ka liʻiliʻi o nā ʻōpala a me nā huahana pipiʻi (61).

Ua kālailai hoʻokahi kahi noiʻi i ka ʻike vitamona C i ka pī a me ka broccoli i hoʻopaʻa ʻia no 12 mau mahina. Ua like ia me nā mea kanu i kūʻai ʻia mai ma ka hale kūʻai a kiʻekiʻe aʻe ma mua o nā mea kanu i mālama ʻia ma ka home no kekahi mau lā (62).

ʻO ka Blanching, a i ʻole ka paila koke ʻana, pepehi i ka bacteria a kōkua i ka mālama pono ʻana i nā kala a me nā ʻono o nā mea kanu. Eia nō naʻe, hiki i ka pale ʻana i nā mea kanu ma mua o ka paʻa ʻana o ka hau a i ʻole ke kō ʻana i ka lilo ʻana o nā huaora C a me B a me kā lākou hiki i ka antioxidant (63).

Eia nō naʻe, he mea liʻiliʻi ka nalowale hou ʻana ma hope o ka paʻahau ʻana o nā mea kanu a i ʻole kē kē kē kēa (63, 64).

Ma ka ʻaoʻao ʻē aʻe, nā wikamina A a me E, nā minelala, a me ka fiber i paʻa i ka wā o ka blanching kaʻina no ka mea ʻoi aku ka paʻa o ka wai. No laila, ʻokoʻa nā pae o kēia mau meaola i ka mea hou, paʻahau, a me nā mea kanu kēpau (65).

ʻOi aku paha kahi kiʻekiʻe o nā huaora a me nā antioxidants hiki ke hoʻonā ʻia i ka wai i nā hua hou, keu hoʻi inā ʻai pololei ʻoe ia mai ka māla. Ma ka hapanui, eia nō naʻe, ʻo ka mea momona o nā mea kanu i hiki i ka kēne a me ka hau ke hoʻohālikelike ʻia me ka mea hou.

8. Nā huaʻai holoʻokoʻa

Hōʻalo kekahi poʻe i ka ʻai ʻana i nā hua palaoa, hapa a hapa paha. Hoʻopili pū kēia i ka poʻe e ukali nei i kahi papaʻai paleo a haʻahaʻa paha, a ʻo ka poʻe me ka maʻi diabetes a me ka hoʻomanawanui ʻole o ka gluten.

Eia nō naʻe, loaʻa i nā līlū āpau nā meaola kūpono a hiki ke loaʻa i nā pōmaikaʻi olakino no nā poʻe he nui. ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i nā kīʻaha āpau ke kōkua i ka hōʻemi ʻana i ka mumū, ke kaumaha o ke kino, a me ka momona o ka ʻōpū (,,,).

Hiki i nā Oats ke pōmaikaʻi i ke olakino puʻuwai, ma muli o kā lākou kiʻekiʻe fiber a me nā mea antioxidant (70,,).

Loaʻa i loko o nā oats kahi fiber kūikawā i kapa ʻia ʻo beta glucan, kahi puluniu viscous. Hiki ke kōkua i ka pohō kaumaha, no ka mea hiki ke hōʻemi i ka makemake a hoʻonui i ka manaʻo o ka piha (,).

I hoʻokahi noiʻi, ua hoʻopau ka poʻe he 14 i nā meaʻai i loaʻa ka nui o ka beta glucan. ʻO nā kiʻekiʻe o ka peptide hormone piha YY (PYY) i ʻoi aku ka kiʻekiʻe ma mua o 4 mau hola ma hope o ka ʻai ʻana i ka nui o ka beta glucan, hoʻohālikelike ʻia me ka haʻahaʻa ().

ʻO nā hua āpau e komo pū me ka palaoa, ka bale a me nā ʻoka. He hua pū kekahi ʻo Buckwheat a me ka quinoa, akā ʻaʻohe mea gluten a loaʻa ka nui o nā protein ma mua o nā hua (().

ʻO ka mea hou aku, waiwai ka quinoa i nā antioxidants. Hoʻokahi noiʻi e noiʻi ana i 10 mau mea kanu mea kanu mai Peru ʻike ʻia ua loaʻa i ka quinoa ka hana antioxidant kiʻekiʻe (,).

Hiki i nā kīʻaha āpau ke loaʻa nā hopena olakino maikaʻi ma muli o kā lākou pae kiʻekiʻe o nā antioxidants, fiber, a me nā meaola ʻē aʻe.

9. Paakai

ʻO ka ʻai ʻana i ka paʻakai, a i ʻole ka sodium, hiki ke hāpai i ke koko a hoʻonui i ka makaʻi o ka maʻi puʻuwai a me ka hahau.

Eia nō naʻe, ʻo ka paʻakai kekahi electrolyte koʻikoʻi. Mālama ia i ke kaulike wai a mālama pono i kou mau mākala a me nā aʻalolo.

Paipai nā Kālā Alakaʻi ʻAmelika Hui Pū ʻIa no 2015–2020 i ka poʻe mākua olakino e ʻai ma lalo o 2.3 gram o ka sodium i kēlā me kēia lā ().

ʻ saidlelo ia, pilikia paha kekahi poʻe inā ʻai lākou i ka paʻakai liʻiliʻi (,).

Paipai ka American Diabetes Association i ka ʻai ʻana i 1.5-2.5 gram o ka paʻakai i kēlā me kēia lā inā he maʻi diabetes kou (81).

Nā hualoaʻa o kahi noiʻi nānā nui ma luna o 130,000 poʻe i manaʻo i ka poʻe me ke koko kiʻekiʻe ʻaʻole pono e kaupalena i kā lākou sodium e lawe ma lalo o 3 gram i kēlā me kēia lā. No kēia poʻe, ke hoʻonui nei i ka makaʻu o ka maʻi puʻuwai ().

Hiki i kekahi poʻe ke pōmaikaʻi mai ka ʻai sodium haʻahaʻa, akā ʻaʻole maikaʻi ia no nā mea āpau. Hiki i kāu kauka a mea ʻaʻai paha ke haʻi aku iā ʻoe i ka nui o ka paʻakai iā ʻoe.

Hiki ke kōkua i ke kapu ʻana i ka paʻakai i ka poʻe me kekahi ʻano olakino, akā ʻo ka paʻakai liʻiliʻi e alakaʻi i nā pilikia olakino i kekahi poʻe ʻē aʻe.

10. ʻfishhuhu

Hoʻokomo ʻia nā pūmole i ka ʻōpae, ka ʻulu, ka pāpaʻi, ka pāpaʻi, a me nā ʻōhiʻa. Nui lākou i nā mea momona, akā hopohopo kekahi poʻe e pili ana i kā lākou kiʻekiʻe o ke kō.

ʻOiai ʻoi aku ka kiʻekiʻe o ka shellfish i ka kolesterol, ʻaʻole paha ka mea e ʻai ai e hoʻāla i kāu kōkōkō koko, ʻoiai e hana ana kou ake i ka liʻiliʻi o ka cholesterol e uku.

Ma waho aʻe o ka hoʻopihapiha ʻana, kēia mau protein kiʻekiʻe, nā meaʻai calorie haʻahaʻa i waiwai i ka selenium, kahi mineral i mea nui i ka hana o ka lolo (,).

ʻO ka iʻa pū kekahi nā kumuwaiwai maikaʻi loa o ka iodine, kahi mineral nui no ka hana thyroid a me ke olakino maikaʻi holoʻokoʻa (,).

ʻAʻole hiki i ka ʻai ʻana i nā pūpū ke hoʻāla i kāu mau kiʻekiʻe kolesterol. He kumu maikaʻi ʻo Shellfish o nā protein kiʻekiʻe a me nā minelala pono, e like me ka selenium a me ka iodine.

11. kokoleka

ʻAʻole manaʻo ka hapanui o ka poʻe i ke kokoleka ma ke ʻano he momona, ʻoiai kiʻekiʻe mau ke kō a me nā calorie. Eia nō naʻe, hiki i kahi ʻai kaulike o kokoleka pouli a i ʻole koko hoʻi ke hāʻawi i nā pono olakino he nui.

ʻO ka mea mua, loaʻa iā ia nā antioxidants. Wahi a kekahi noiʻi, hiki i ka ʻikepili flavanol o ka koko ke hāʻawi i ka hana antioxidant ʻoi aku ka nui ma mua o kekahi mau huaʻai, e like me blueberry a me acai ().

Hiki i ka kokoleka pouli ke hoʻonui i ka ʻike o ka insulin, hoʻoliʻiliʻi i ke koko, a hoʻomaikaʻi i ka hana o ke aʻa i nā mākua me ke kaupaona, ke koko kiʻekiʻe, a i ʻole ʻelua ().

ʻO ka mea hou aku, ua loaʻa i nā noiʻi nā flavonols i ke kokoleka pouli i pale i ka ʻili i ka lā a me nā mea ʻino ʻē aʻe (,,).

ʻO ka ʻai ʻana i kahi kokoleka ʻeleʻele me ka liʻiliʻi he 70% koko e hāʻawi i kahi nui o nā pono olakino, ma muli o kāna flavanols (93).

Hoʻohui ʻia, ʻoi aku ka maikaʻi e koho i ka kokoleka i haʻahaʻa i ka momona a me ke kō, ʻoiai e hiki i kēia mau mea ke kōkua i nā pilikia olakino ʻē aʻe.

ʻO ka ʻai kūpono o ke kokoleka pouli me kahi flavanol kiʻekiʻe e hoʻonui ai i ka ʻike o ka insulin, hoʻemi i ke kahe o ke koko, a hoʻomaikaʻi i ka hana o ke aʻa.

Ke laina lalo

Ke hiki mai i ka hoʻoholo ʻana i nā mea olakino olakino, paʻakikī i kekahi manawa ke hoʻokaʻawale ma waena o ka ʻoiaʻiʻo a me ka fiction.

ʻOiai he mau kumu kūpono e kaupalena ai i kekahi mau meaʻai, ua hoʻomake hewa ʻole ʻia kekahi mau meaʻai olakino a momona hoʻi.