11 mau ala maʻalahi e hoʻomaka ai ka hoʻomaʻemaʻe ʻana i kēia lā

Anter

• He aha ka ʻai maʻemaʻe?
• 1. E ʻai hou i nā lau a me nā huaʻai
• 2. Ka palena i nā meaʻai i hoʻoponopono ʻia
• 3. Heluhelu i nā lepili
• 4. Kāpae i ka ʻai ʻana i nā kāpena i hoʻomaʻemaʻe ʻia
• 5. Hōʻalo i nā aila mea kanu a pālahalaha
• 6. E hoʻokele i ka kō i hoʻohui ʻia i kēlā me kēia ʻano
• 7. Palena i ka inu waiʻona
• 8. Hoʻololi i nā mea ʻai i nā meaʻai
• 9. Hōʻalo i nā meaʻai māmā i pūʻolo ʻia
• 10. E hana i ka wai i kāu mea inu mua
• 11. Koho i nā meaʻai mai nā holoholona i hoʻomeamea ʻia
• Ke laina lalo

Ua lilo ka huaʻōlelo "ʻai maʻemaʻe" i mea makemake nui ʻia i ke kaiāulu olakino.

ʻO kahi papaʻai papaʻai e nānā i nā meaʻai hou, holoʻokoʻa. Hiki ke maʻalahi a ʻoluʻolu kēia nohona ke hele ʻoe ma muli o kekahi mau kuhikuhi ākea.

Eia nā ʻōlelo aʻoaʻo maʻalahi he 11 e hoʻomaka ai e ʻai me ka maʻemaʻe.

He aha ka ʻai maʻemaʻe?

ʻAʻohe mea o ka ʻai maʻemaʻe me ka meaʻai maʻemaʻe a haumia paha.

Hoʻohui wale ia i ke koho ʻana i nā meaʻai liʻiliʻi i hoʻoponopono ʻia, nā meaʻai maoli e hāʻawi i nā pono pilikino momona.

ʻO ka manaʻo e hoʻopau i nā meaʻai kokoke i ko lākou kūlohelohe i hiki.

Koho i nā mea pono a me nā mea hoʻomau hoʻomau kekahi ʻāpana o ka ʻai maʻemaʻe.

OLELO HOOLAHA Maʻemaʻe
ʻo ka ʻai ʻana e pili ana i ke koho ʻana i nā meaʻai e hoʻomaʻamaʻa liʻiliʻi ʻia, hoʻokiʻekiʻe ʻia,
a waiwai i nā meaola i kūlohelohe.

1. E ʻai hou i nā lau a me nā huaʻai

ʻO nā mea kanu a me nā huaʻai ʻaʻole hiki ke hōʻole ʻia ke olakino.

Hāpai lākou me ka fiber, nā wikamina, nā minelala, a me nā mea kanu mea kanu e kōkua i ke kaua ʻana i ka momona a pale i kāu mau hunaola mai ka pōʻino ().

ʻO ka ʻoiaʻiʻo, pili nā loiloi nui he nui i nā hua kiʻekiʻe a me nā mea kanu i ka hoʻemi ʻia o nā maʻi e like me ka maʻi ʻaʻai a me nā maʻi puʻuwai (,,).

Kūpono nā mea kanu a me nā huaʻai hou no ka ʻai maʻemaʻe, ʻoiai ʻo ka hapanui hiki ke hoʻopau maka ʻia ma hope koke o ke ʻohi ʻana a me ka holoi ʻana.

Ke koho ʻana i nā huahana meaola hiki ke kōkua iā ʻoe e lawe i ka ʻai maʻemaʻe i kahi ʻanuʻu hou aʻe ma o ka hōʻemi ʻana i ka pesticide a me ka hoʻonui ʻana i kou olakino ().

Eia kekahi mau ala maʻalahi e hoʻohui i nā hua a me nā mea kanu i loko o kāu papaʻai.

• Hana i kāu salakeke i nā kala e like me ka hiki, me ka liʻiliʻi
  ʻekolu mau mea kanu like ʻole me ka greens.
• Hoʻohui i nā hua, nā ʻāpala ʻokiʻoki, a i nā ʻalani ʻalani paha i kāu punahele
  ipu.
• E holoi
  a ʻokiʻoki i nā mea kanu, hoʻolei iā lākou me ka aila a me nā mea kanu, a waiho iā lākou i loko o ka
  ipu i loko o kāu pahu hau no ka maʻalahi.

OLELO HOOLAHA Nā mea kanu
a ʻo nā hua e hoʻokumu i ke ʻano o ka nohona maʻemaʻe. ʻO kēia mau meaʻai āpau
koi iki i ka hoʻomākaukau a hāʻawi i nā pono olakino he nui.

2. Ka palena i nā meaʻai i hoʻoponopono ʻia

Kūʻē kūʻē ʻia nā meaʻai i hoʻoponopono ʻia i ka nohona maʻemaʻe o ka ʻai, no ka mea ua hoʻololi ʻia mai ko lākou kūlana kūlohelohe.

ʻO ka hapanui o nā huahana i hana ʻia ua nalowale kekahi o kā lākou fiber a me nā meaola akā ua loaʻa ke kō, nā kemika, a i ʻole nā ​​mea hoʻohui ʻē aʻe. ʻO ka mea hou aku, ua hoʻopili ʻia nā meaʻai i hana ʻia i ka mumū a me ka hoʻonui ʻana i ka maʻi o ka naʻau ().

ʻOiai inā ʻaʻole i hoʻohui ʻia nā mea pono olakino i kēia waiwai, nele mau lākou i nā keu pono he nui i hāʻawi ʻia e nā meaʻai āpau.

ʻAi ka maʻemaʻe i ka hōʻalo ʻana i nā meaʻai i hoʻoponopono ʻia e like me ka hiki.

OLELO HOOLAHA
Kūʻē nā meaʻai i hana ʻia me ka ʻai maʻemaʻe
nā loina ma muli o kā lākou preservatives a me ka nele o nā meaola.

3. Heluhelu i nā lepili

ʻOiai ʻo ka ʻai maʻemaʻe e kau ʻia ma luna o ka mea holoʻokoʻa, nā meaʻai hou, hiki ke hoʻopili ʻia kekahi mau ʻano o nā meaʻai pūʻolo, e like me nā mea ʻai pūʻolo, nā nati, a me nā ʻiʻo.

Eia nō naʻe, he mea nui e heluhelu i nā lepili e ʻike pono ʻaʻohe mea mālama, hoʻohui i nā kō, a me nā momona momona ʻole.

ʻO kahi laʻana, hoʻomoʻa ʻia nā nati he nui i ka aila mea kanu, a hiki ke hōʻike iā lākou i ka hōʻino pili i ka wela. ʻOi aku ka maikaʻi e ʻai i nā hua maka - a hoʻomoʻa paha iā ʻoe iho ma kahi haʻahaʻa haʻahaʻa.

Hoʻohui ʻia, hiki i nā hui salakei holoi mua ke mālama i ka manawa akā hiki ke mālama i nā mea hoʻohui - keu hoʻi i ka ʻaʻa salakeke i hoʻokomo pinepine ʻia.

OLELO HOOLAHA
No ka mālama ʻana i ke ʻano o ka nohona maʻemaʻe, heluhelu
nā lepili e hōʻoia i ka hua i hoʻopaʻa ʻia, nā nati, nā ʻiʻo, a me nā meaʻai ʻē aʻe i loaʻa ʻole
nā mea hoʻohui nīnau kānalua.

4. Kāpae i ka ʻai ʻana i nā kāpena i hoʻomaʻemaʻe ʻia

ʻO nā kāpena i hoʻomaʻemaʻe ʻia nā meaʻai i hana nui ʻia e maʻalahi e ʻai āpau akā hāʻawi i kahi waiwai kūpono liʻiliʻi.

Ua hoʻopili ka noiʻi i ka ʻai ʻana o ka carb i ka lī, ke kūpaʻa ʻana o ka insulin, ka ate momona, a me ka momona (,,).

I ka hoʻohālikelike ʻana, nā kīʻaha āpau - kahi e hāʻawi ai i nā meaola a me nā fiber - hiki ke hōʻemi i ka mumū a hoʻonui i ke olakino ʻōpū maikaʻi, ().

I hoʻokahi noi ʻana i ka poʻe 2,834, ʻo ka poʻe i hoʻopau i ka nui o ka palaoa i ka liʻiliʻi o ka momona o ka ʻōpū ma mua o ka poʻe i kau i ka palaoa i hoʻomaʻemaʻe ʻia ().

Inā ʻoe e ʻai i nā hua, koho i nā ʻano hana liʻiliʻi, e like me ka palaoa i kupu ʻia a me nā ʻoki kua hao. Noho kaawale mai nā cereal i mākaukau e ʻai, berena keʻokeʻo, a me nā ʻākena i hoʻomaʻemaʻe ʻia.

OLELO HOOLAHA
Hoʻomaʻamaʻa nā hua i hoʻomaʻemaʻe ʻia, no ka mea, nele lākou
puluniu a me nā mea kōkua waiwai ʻē aʻe. No ka ʻai maʻemaʻe, koho i ka hana liʻiliʻi
nā hua - a hōʻalo paha iā lākou.

5. Hōʻalo i nā aila mea kanu a pālahalaha

ʻAʻole hoʻokō nā aila mea kanu a me nā margarine i nā pae hoʻohālikelike no ka ʻai maʻemaʻe.

No ka poʻe hoʻomaka, hana ʻia lākou ma o ka lawe ʻana i ka kemikina, e hana ana iā lākou me ka hana nui.

Loaʻa kekahi mau aila i nā kiʻekiʻe o ka omega-6 fat linoleic acid. Hōʻike ka noiʻi ʻana i nā holoholona a me nā pūnaewele kaʻawale e hoʻonui i ka mumū, hiki ke hāpai i kou makaʻu i ka loaʻa ʻana o ke kaupaona a me nā maʻi puʻuwai (,,).

ʻOiai ua pāpā ʻia nā momona trans trans artipisyal maʻAmelika Hui Pū ʻIa a me nā ʻāina ʻē aʻe, hiki i kekahi margarine a me nā pālahalaha ke loaʻa i nā mea liʻiliʻi (17,).

ʻOiai hoʻonāwaliwali ka ʻai maʻemaʻe i nā aila mea kanu āpau a pālahalaha, he mea nui e ʻai i ka nui kūpono o nā momona olakino. Hoʻopili kēia i nā iʻa momona, nā nati, a me nā avocado. Inā hiki ʻole iā ʻoe ke hōʻalo loa i nā aila mea kanu, koho i ka aila ʻoliva.

OLELO HOOLAHA Margarines
a me kekahi aila mea kanu i hana nui a hoʻopili ʻia i ka hoʻonui i ka makaʻu o
maʻi. Koho i nā aila a me nā momona momona olakino.

6. E hoʻokele i ka kō i hoʻohui ʻia i kēlā me kēia ʻano

Pono e hōʻalo i ke kō i hoʻohui ʻia inā hoʻāʻo ʻoe e ʻai maʻemaʻe. Eia nō naʻe, maʻa mau ke kō i hoʻohui ʻia - a ʻike ʻia nō hoʻi i nā meaʻai e ʻono ʻole ai, e like me nā mea ʻono a me nā mea ʻono.

ʻO ke kōpaʻa kōpaʻa a me ka syrup kānina fructose kiʻekiʻe kiʻekiʻe i ka fructose.

Hōʻike nā noiʻi e hana paha kēia hui i ka momona, diabetes, ka ate momona, a me ka maʻi ʻaʻai, i waena o nā pilikia olakino ʻē aʻe (,,,,, 24,).

Kaukaʻi ʻia i kou olakino, hiki iā ʻoe ke ʻai i kekahi manawa i nā kō kō maoli - e like me ka meli a i ʻole ka maple syrup - ʻoiai e ʻai ana me ka maʻemaʻe.

Eia nō naʻe, inā he maʻi diabetes ʻoe, metabolic Syndrome, a i ʻole nā ​​pilikia olakino like, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i nā ʻano kō a pau e pili ana i ke kō - me nā kumu kūlohelohe.

Eia kekahi, ʻo nā kumuwaiwai kō maoli e hāʻawi i kahi waiwai liʻiliʻi.

No ka ʻai maʻemaʻe maoli, hoʻāʻo e ʻai i nā meaʻai i ko lākou kūlohelohe, ʻano ʻole i hoʻomomona ʻia. E aʻo e mahalo i ka ʻono o nā hua a me nā ʻono maalea o nā nati a me nā meaʻai āpau.

OLELO HOOLAHA Kōpaʻa
hana nui ʻia a hoʻopili ʻia i kekahi mau pilikia olakino. Inā ʻoe e hoʻāʻo nei
ʻai maʻemaʻe, hoʻohana i nā mea liʻiliʻi o nā meaʻono maoli i kekahi manawa a pale i ke kō
holoʻokoʻa.

7. Palena i ka inu waiʻona

Hana ʻia ka wai ʻona ma ka hoʻohui ʻana i ka hū i nā hua pala, nā huaʻai, a me nā mea ʻai paha i ʻono ʻia a ʻae i ka huʻa e hu.

ʻO nā lawe iki ʻana o kekahi ʻano ʻona - e like me ka waina - e hoʻonui ai i kou olakino puʻuwai ().

Eia nō naʻe, ua hōʻike ʻia ka inu mau ʻana o ka waiʻona i mea e hoʻoikaika ai i ka mumū a hiki ke kōkua i kekahi mau pilikia olakino, e like me ka maʻi ate, nā maʻi digestive a me ka momona o ka ʻōpū nui (,,,,,).

Ke hele nei i kahi ʻanoʻai maʻemaʻe, hoʻoliʻiliʻi a hōʻoki paha i kāu inu waiʻona.

OLELO HOOLAHA ʻOiai
hiki ke kōkua i ka lawe ʻana i ka waina ʻoluʻolu e pale i ke olakino puʻuwai, pili ka wai ʻona i ka
hoʻonui i ka makaʻu o kekahi mau maʻi. Pono e pāpā ʻia ka inu ʻana i ka waiʻona
ke hoʻomaʻamaʻa nei i ka ʻai maʻemaʻe.

8. Hoʻololi i nā mea ʻai i nā meaʻai

Hiki iā ʻoe ke hoʻonui i kou olakino ma ka hoʻololi ʻana i nā hua kanu i hoʻomaʻemaʻe ʻia me nā mea kanu i nā mea ʻono.

ʻO kahi laʻana, hiki keʻokiʻoki i ka cauliflower e mimic i ka laiki, i hoʻoulu ʻia e like me kaʻuala, a i hoʻohana ʻia paha i ka pākī pizza.

ʻO ka mea hou aku, he spaghetti squash kahi pani kūlohelohe no pasta no ka mea hoʻokaʻawale ia i nā kaula lōʻihi, lahilahi ma hope o ka kuke ʻana. Hana ʻo Zucchini i kahi noodle maikaʻi pū kekahi.

OLELO HOOLAHA Ke ʻai nei
hoʻomaʻemaʻe, hoʻololi i ka pasta, laiki, a me nā hua i hoʻomaʻemaʻe ʻia me nā mea kanu e hoʻonui ai
ka waiwai kūpono o kāu pāʻina.

9. Hōʻalo i nā meaʻai māmā i pūʻolo ʻia

Pono ʻoe e hoʻokele i nā meaʻai meaʻai māmā pūʻolo ke hoʻāʻo ʻoe e ʻai maʻemaʻe.

ʻO nā māwae, nā pā granola, nā muffins, a me nā meaʻai māmā like ʻole i loaʻa i nā hua i hoʻomaʻemaʻe ʻia, kō, nā aila mea kanu, a me nā mea pono olakino ʻē aʻe.

Hāʻawi kēia mau meaʻai i hoʻoponopono ʻia i ka waiwai nutritional liʻiliʻi.

I hōʻalo ʻole i ka hopu ʻana i kēia mau mea ke pōloli ʻoe i waena o nā meaʻai, e ʻike pono i nā meaʻai māmā ma ka lima.

ʻO nā koho maikaʻi e pili ana i nā nati, nā mea ʻai, a me nā huaʻai. ʻOno kēia mau meaʻai, waiwai i nā mea momona, a kōkua paha i ka pale ʻana i nā maʻi (,,).

OLELO HOOLAHA Ma kahi o
o nā meaʻai māmā i pūʻolo ʻia i hana ʻia mai nā hua kanu i hoʻomaʻemaʻe ʻia, koho i ka nutrient-dense āpau
nā meaʻai e like me nā nati, nā huaʻai, a me nā mea kanu.

10. E hana i ka wai i kāu mea inu mua

ʻO ka wai ka mea olakino a me nā mea inu kūlohelohe hiki iā ʻoe ke inu.

ʻAʻole awa ia i nā mea hoʻohui, nā kō, nā mea ʻono ʻimi hoʻopunipuni, a i ʻole nā ​​mea ʻano kānana ʻē aʻe. Ma ka wehewehe ʻana, ʻo ia ka mea inu maʻemaʻe loa hiki iā ʻoe ke inu.

Hiki i ka wai ke mālama iā ʻoe i ka wai a kōkua paha iā ʻoe e hoʻokō i ke kaupaona olakino ().

I ka hoʻohālikelike ʻana, pili mau nā mea inu kō a ʻono hoʻi i ka maʻi kō, ka momona, a me nā maʻi ʻē aʻe. ʻO ka mea hou aku, hiki i ka wai huaʻai ke kumu i nā pilikia like he nui ma muli o ke kiʻekiʻe o ke kō (().

ʻO nā kofe a me nā tī kīnā ʻole i hoʻomaʻamaʻa maikaʻi ʻia a hāʻawi i nā pono olakino he nui, akā ʻo ka poʻe e makaʻala i ka caffeine pono lākou e hoʻonui i kā lākou ʻai.

OLELO HOOLAHA Wai
ʻo ia ke olakino kupaianaha a ʻo ia kāu inu nui i ka ukali ʻana i kahi maʻemaʻe
ka nohona nohona.

11. Koho i nā meaʻai mai nā holoholona i hoʻomeamea ʻia

Ma waho o nā mea hou, nā mea ʻai ʻole i mālama ʻia, ka ʻai ʻana maʻemaʻe e pili ana i ke koho ʻana i nā meaʻai e ulu mai nā holoholona i hoʻomeheu ʻia.

Hānai pinepine ʻia ʻo Livestock i nā māla mahi home lehulehu ʻole. Hāʻawi pinepine ʻia nā holoholona i nā antibiotic e pale i ka maʻi a injected me nā hormones e like me estrogen a testosterone e hoʻonui i ka ulu ().

Eia kekahi, ʻo ka hapa nui o nā pipi ma nā mahi mahiʻai hānai ʻia nā hua ma mua o kā lākou papa maoli o ka mauʻu. Hōʻike nā noiʻi e ʻoi aku ka kiʻekiʻe o ka pipi i hānai ʻia i ka mauʻu i nā momona anti-inflammatory omega-3 a me nā antioxidants ma mua o ka pipi i hānai ʻia i ka palaoa (,,).

Hoʻokumu pū nā hale mahiʻai i nā huina nui o nā ʻōpala, e hoʻonāukiuki ana i nā pilikia o ka nohona (,).

ʻOi aku ka maikaʻi o kaʻiʻo hānai kanaka no kou olakino a me ka honua holoʻokoʻa.

OLELO HOOLAHA Koho ʻana
ʻo ka ʻiʻo mai nā holoholona i hānai ʻia ma luna o nā mahiʻai liʻiliʻi e kūlike me ka maʻemaʻe
loina ʻai.

Ke laina lalo

Hoʻomaopopo ka ʻai maʻemaʻe i nā meaʻai hou, momona, a me nā meaʻai i hoʻoliʻiliʻi liʻiliʻi ʻia.

ʻAʻole hiki i kēia ala o ka ʻai ke hoʻonui wale i kou olakino akā kōkua pū kekahi iā ʻoe e mahalo i nā mea ʻono maoli.

Hoʻohui ʻia, kākoʻo ia i ka mahiʻai mea hānai a me nā hana kai e like me ke kaiapuni.