ʻO 12 mau meaʻai maikaʻi loa e ʻai i ke kakahiaka

Anter

• 1. Huamoa
• 2. ʻO Yogurt Greek
• 3. Kope
• 4. Oatmeal
• 5. Nā Hua Chia
• ʻO Pudding Hua Chia Nui-Protein
• 6. Berry
• 7. Nut
• 8. Koma ʻōmaʻomaʻo
• 9. Lūlū Protein
• 10. Ka hua
• 11. Nā mea kanu
• 12. Kapu Keʻena
• Ka Laina Lalo
• Hoʻomākaukau Meaʻai: ʻAina kakahiaka i kēlā me kēia lā

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.

ʻOiai nā mea āu i lohe ai, ʻaʻole pono ka ʻai ʻana i ka ʻaina kakahiaka no nā mea āpau.

ʻO ka ʻoiaʻiʻo, ʻoi aku ka maikaʻi o ka haʻalele ʻana i ka ʻaina kakahiaka ma mua o ka ʻai ʻana i nā meaʻai kakahiaka maikaʻi ʻole.

Eia nō naʻe, hiki i kahi ʻaina kakahiaka momona a maikaʻi hoʻi ke hāʻawi iā ʻoe i ka ikaika a pale iā ʻoe mai ka ʻai nui ʻana i ke koena o ka lā.

Eia nā meaʻai 12 maikaʻi loa e hiki ai iā ʻoe ke ʻai i ke kakahiaka.

1. Huamoa

ʻAʻole hiki ke hōʻole ʻia nā hua manu.

Ua hōʻike ʻia nā noiʻi ʻana i ka ʻai ʻana i nā hua ma ka ʻaina kakahiaka ke hoʻonui nei i ka manaʻo o ka piha, hoʻoliʻiliʻi i ka lawe ʻana o ka calorie i ka pāʻina aʻe a kōkua i ka mālama ʻana i ke kō kō a me nā kiʻekiʻe o ka insulin (,,).

I hoʻokahi o nā noi ʻana, ʻoi aku ka māʻona o nā kāne i ʻai i nā hua no ka ʻaina kakahiaka a lawe i nā kolamu liʻiliʻi i ke koena o ka lā ma mua o ka poʻe i hoʻopau i kahi ʻeke ().

Hoʻohui ʻia, loaʻa i nā yolks hua moa ka lutein a me ka zeaxanthin. Kōkua kēia mau antioxidant i ka pale ʻana i nā maʻi o ka maka e like me cataract a me macular degeneration (,).

ʻO nā hua manu kekahi o nā kumu waiwai maikaʻi loa o ka choline, kahi mea waiwai nui loa no ka olakino a me ke olakino ate ().

ʻOiai kiʻekiʻe i ka kolesterol, ʻaʻole hāpai nā hua i nā kiʻekiʻe kolesterol i ka hapa nui o nā kānaka.

ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i nā hua holoʻokoʻa hiki ke hōʻemi i ka maʻi maʻi puʻuwai ma o ka hoʻololi ʻana i ke kinona o ka "maikaʻi" LDL kolesterol, e hoʻonui ana i ka "maikaʻi" HDL kolesterol a me ka hoʻomaikaʻi ʻana i ka ʻike insulin (,).

He aha hou aʻe, ʻekolu mau hua manu nui e hāʻawi e pili ana i 20 gram o ka protein kiʻekiʻe (9).

ʻO nā hua manu kekahi i maʻalahi. ʻO kahi laʻana, hana nā hua moa i hoʻolapalapa ʻia i ka ʻaina kakahiaka nui hiki ke mākaukau ma mua o ka manawa.

ʻOi aku nā hua i loko o ka protein a me nā mea pono nui. Paipai pū lākou i ka piha a kōkua iā ʻoe e ʻai i nā calorie ʻuʻuku.

2. ʻO Yogurt Greek

ʻO ka yogurt Greek he momona, ʻono a hānai.

Hana ʻia ia e ke kānana ʻana i ka wai a me nā wai ʻē aʻe mai ka waiū waiū, kahi e hoʻopuka ai i ka yogurt creamier i ʻoi aku ka nui o ka protein.

Hōʻike ʻia ka protein e hoʻemi i nā manaʻo o ka pōloli a ʻoi aku ka nui o ka hopena thermic ma mua o ka momona a carbs (,).

ʻO ka hopena thermic hopena e pili ana i ka hoʻonui ʻana o ka nui metabolic e kū ana ma hope o ka ʻai ʻana.

Hiki pū ke kōkua iā Yogurt a me nā huahana waiū ʻē aʻe me ka kaohi kaupaona no ka mea hoʻonui lākou i nā kiʻekiʻe o nā hormoni e hāpai i ka piha, e like me PYY a me GLP-1 (,).

ʻO ka mea hou aku, loaʻa ka yogurt momona momona piha i ka waikawa linoleic i hoʻopili ʻia (CLA), kahi e hoʻonui ai i ka nalo ʻana o ka momona a hoʻēmi i ka maʻi kanesa o ka umauma (,).

Kekahi ʻano o ka Greek yogurt kahi kumu waiwai maikaʻi o nā probiotics e like ʻO Bifidobacteria, ka mea e kōkua i kou ʻōpū e noho i ke olakino (15).

E hōʻoia i ka loaʻa ʻana o nā probiotics i kāu yogurt, e nānā no ka ʻōlelo i loaʻa nā moʻomeheu ola a hana ma ka lepili.

E hoʻāʻo i ke kīpiʻi ʻana i ka yogurt Helene me nā hua a i kāhi ʻia paha nā hua e hoʻonui ai i ka ʻai a me ka huaʻai, ka mineral a me ka fiber.

Kiʻekiʻe ka yogurt Greek i ka protein, kōkua i ka hōʻemi ʻana i ka makemake a kōkua paha i ka pohō kaumaha. Loaʻa i kekahi ʻano i nā probiotics maikaʻi.

3. Kope

He mea kupaianaha ka inu kope e hoʻomaka ai kou lā.

He kiʻekiʻe ia i ka caffeine, i hōʻike ʻia e hoʻomaikaʻi ai i ke ʻano, ka makaʻala a me ka hana noʻonoʻo.

Hiki i nā liʻiliʻi o ka caffeine ke hoʻokō i kēia mau hopena (, 17, 18).

Ua loaʻa kahi anamanaʻo o 41 mau noiʻi i ka mahele lāʻau kūpono e 38-400 mg i kēlā me kēia lā e hoʻonui i nā pono o ka caffeine me ka hoʻēmi ʻana i nā hopena ʻaoʻao (18).

ʻO 0.3 kēia a 4 mau kofe kope i kēlā me kēia lā, ke kaukaʻi ʻia i ka ikaika o ke kofe (18).

Ua hōʻike ʻia ka cafeeine e hoʻonui i ka nui o ka metabolic a me ka puhi ʻana i ka momona. I hoʻokahi noi, 100 mg o ka caffeine i kēlā me kēia lā i kōkua i ka poʻe e puhi i kahi keu he 79-150 keu ma kahi o 24 mau hola (19,).

Eia hou, waiwai ka kofe i nā antioxidant, kahi e hōʻemi ai i ka mumū, pale i nā hunaola e uhi ana i kāu mau kīʻaha koko a hoʻemi i ka maʻi diabetes a me nā maʻi maʻi ate (,,, 25).

Loaʻa i kahi kīʻaha kope kahi ala maikaʻi loa e hoʻomaka ai i kou lā. Hiki i ka caffeine i loko ona ke hoʻomaikaʻi i ke ʻano, ka hana noʻonoʻo a me ka metabolism.

4. Oatmeal

ʻO Oatmeal kahi koho kakahiaka maikaʻi loa no nā mea aloha cereal.

Hana ʻia ia mai nā oats honua, kahi i loaʻa kahi fiber ʻokoʻa i kapa ʻia ʻo ka oat beta-glucan. He nui nā pono olakino olakino o kēia puluniu, e like me ka hōʻemi ʻana o ka kolukoleta,

ʻO ka mea hou aku, ʻo ka oat beta-glucan kahi fiber viscous e hāpai i nā manaʻo o ka piha. Ua ʻike ʻia kahi noiʻi ua hoʻonui ia i nā pae o ka piha o ka hormone PYY a ʻo nā koina kiʻekiʻe i loaʻa ka hopena nui (,,).

Nui ka waiwai i nā ʻoihana ma nā antioxidant, ka mea e pale ai i ko lākou mau momona momona mai ka lilo ʻana i rancid. Hiki paha i kēia mau antioxidant ke hoʻopōmaikaʻi i ke olakino puʻuwai a hoʻemi i ke kahe o ke koko (31,,).

ʻOiai ʻaʻohe i loko o ka oat ka gluten, hana pinepine ʻia lākou i nā ʻano pono like me nā hua ʻai gluten. Ua ʻike nā kānaka noiʻi he haumia ka nui o nā oats me nā hua ʻē aʻe, ʻo ia hoʻi ka bale ().

No laila, ʻo ka poʻe me ka maʻi celiac a i ʻole ka ʻike gluten e koho i nā ʻoka i hōʻoia ʻia me ka ʻole o ka gluten.

E hoʻomanaʻo i hoʻokahi kīʻaha (235 gram) o ka oatmeal i kuke ʻia wale nō ma kahi o 6 gram o ka protein, kahi e hāʻawi ʻole ai i nā pono o kahi ʻaina kakahiaka protein kiʻekiʻe (35).

I mea e hoʻonui ai i ka ʻike protein o ka ʻaina kakahiaka oatmeal, hoʻomākaukau me ka waiū ma kahi o ka wai a lawelawe iā ia me kahi ʻaoʻao o nā hua manu a i ʻole ʻāpana o ka tī.

He momona ʻo Oatmeal i ka fiber beta-glucan, kahi e hoʻohaʻahaʻa ai i ka kolesterol a hoʻonui i nā manaʻo o ka piha. Loaʻa iā ia nā antioxidants.

5. Nā Hua Chia

Nui ka momona o nā hua Chia a ʻo kekahi o nā kumu maikaʻi o ka puluniu a puni.

I ka ʻoiaʻiʻo, hoʻokahi auneke (28 gram) o nā hua chia e hāʻawi i kahi 11 mau huna o ka fiber i kēlā me kēia lawelawe (36).

ʻO ka mea hou aku, ʻo kahi ʻāpana o ka puluniu i nā hua chia he pulupulu viscous, ka mea e omo ai i ka wai, e hoʻonui ana i ka nui o ka meaʻai e neʻe ana i kāu wahi digestive a kōkua iā ʻoe e piha a māʻona (37,,).

I kahi haʻawina liʻiliʻi, he 12 mau pule, ʻo ka poʻe me ka maʻi diabetes i ʻai i nā hua chia i hoʻoliʻiliʻi i ka pōloli, me ka hoʻomaikaʻi ʻana i ke kō kō a me ke kaomi koko ().

ʻO nā hua Chia he kiʻekiʻe pū kekahi i nā antioxidant, kahi e pale ai i kāu mau hunaola mai nā mole kūpaʻa ʻole i kapa ʻia nā radical free i hua ʻia i ka manawa o ka metabolism (, 41,).

I kahi noi ʻē aʻe o nā poʻe me ka maʻi kō, ua hoʻoliʻiliʻi nā hua chia i ka CRP mark 40%. ʻO CRP kiʻekiʻe kahi mea nui pilikia no ka maʻi puʻuwai ().

Eia nō naʻe, hāʻawi wale kahi lawelawe o nā hua chia ma kahi o 4 gram o ka protein, i kūpono ʻole paha no ka ʻaina kakahiaka (36).

Eia kahi meaʻai no ka pudina chia i loaʻa ma mua o 25 mau huna o ka protein.

ʻO Pudding Hua Chia Nui-Protein

Nā Pono:

• 1 auneke (28 gram) o nā hua chia maloʻo.
• 1 scoop o ka waiū protein protein.
• 1 kīʻaha (240 ml) o ka waiū niu a i ʻole ka waiū almond.
• ʻO ka hapalua kīʻaha o nā hua.
• ʻO Stevia a i ʻole mea ʻono ʻē aʻe e ʻono ai, ke makemake ʻia.

Kuhikuhina:

• Hoʻohui i nā mea pono āpau i loko o kahi pola a hui maikaʻi.
• Uhi i ka pola a hoʻomaʻalili i hoʻokahi hola.

Hiki iā ʻoe ke ʻike i kahi koho maikaʻi loa o nā ʻano chia ma aneʻi.

Nui nā hua Chia i ka puluniu a piha me nā antioxidant i hiki ke hoʻoliʻiliʻi i ka mumū a hoʻoliʻiliʻi i ka makaʻi o ka maʻi

6. Berry

ʻOno nā hua a piha me nā antioxidant.

ʻO nā ʻano kaulana e komo pū ana nā blueberry, raspberries, strawberry a me nā blackberry.

Ua haʻahaʻa lākou i ke kō ma mua o ka nui o nā hua, akā ʻoi aku ka kiʻekiʻe ma ka fiber.

I ka ʻoiaʻiʻo, nā raspberry a me nā blackberry i kēlā me kēia mea e hāʻawi i kahi 8 mau huna o ka fiber i kēlā me kēia kīʻaha a i ʻole 120 a me 145 mau gram, (44, 45).

ʻO ka mea hou aku, aia i loko o hoʻokahi kīʻaha o nā hua he 50-85 wale nō calories e like me ka ʻano.

Hāʻawi pū nā berry i nā antioxidant i kapa ʻia ʻo anthocyanins, ka mea e pale ai i kou puʻuwai a kōkua paha iā ʻoe e ʻelemakule maikaʻi (,).

Ua hōʻike ʻia nā hua e hoʻoliʻiliʻi i nā marker o ka mumū, pale aku i ke kōpō o ke kōkō mai ka hoʻōla ʻana a mālama i nā hunaola i kau mau kīʻaha koko i ke olakino (,,).

ʻO kahi ala maikaʻi e hoʻohui i nā hua i kāu ʻaina kakahiaka ʻo ka ʻai ʻana iā lākou me ka Greek yogurt a i ʻole ka tī wai.

ʻO nā hua he kiʻekiʻe i ka fiber a haʻahaʻa i nā calories. He waiwai lākou i nā antioxidant e hoʻemi i kou makaʻi i ka maʻi.

7. Nut

ʻO nā huaʻono he ʻono, ʻoluʻolu a momona.

He mea hoʻohui maikaʻi loa lākou i kāu ʻaina kakahiaka, ʻoiai lākou e hoʻopihapiha nei a kōkua i ka pale ʻana i ke kaupaona (,).

ʻOiai ke kiʻekiʻe o nā nati i loko o nā calories, hōʻike nā noiʻi ʻaʻole ʻoe e lawe i nā momona āpau i loko o lākou.

ʻO ka ʻoiaʻiʻo, ʻae wale kou kino e pili ana i nā 129 calories o kahi 1-auneke (28-gram) e lawelawe ana i nā ʻalemona (,,).

He ʻoiaʻiʻo paha kēia no kekahi mau nati ʻē aʻe, akā i kēia manawa ua hoʻāʻo wale ʻia nā ʻalemona.

Eia kekahi, ua hōʻike ʻia nā nati e hoʻomaikaʻi i nā kumu pilikia o ka maʻi puʻuwai, hōʻemi i ke kūpaʻa ʻana o ka insulin a hoʻēmi i ka mumū (,,,,,).

ʻO nā ʻano huaʻano a pau he kiʻekiʻe hoʻi i ka magnesium, potassium a me ka momona monounsaturated momona o ka naʻau.

ʻO ka mea hou aku, ʻo nā nīnū Brazil kahi kumu waiwai ʻoi loa o ka selenium - ʻelua wale nō mau hua Brazil i hāʻawi ʻia ma mua o 100% o ka lā i koi ʻia i kēlā me kēia lā ().

He mea maikaʻi nō hoʻi nā nati no ka poʻe me ka maʻi kō. I hoʻokahi noiʻi, ke hoʻololi nei i kahi ʻāpana o nā kalakeke me 2 auneke (56 gram) o nā nati i alakaʻi ʻia e hoʻemi i ke kō kō a me nā pae kolesterol ().

ʻO ka piko ʻana i ka yogurt Greek, ka tī a me ka oatmeal me 2 punetēpō o nā nati kuʻikuʻi e hāʻawi i ka crunch a me ka ʻono ʻoiai e hoʻonui ana i ka waiwai o kāu ʻaina kakahiaka.

Hiki iā ʻoe ke ʻike i kahi koho nui loa o nā nati ma aneʻi.

ʻO nā hua hua e hoʻopiha ana, nā meaʻai momona-momona e hiki ke kōkua i ka hōʻemi ʻana i nā maʻi puʻuwai a hoʻomaikaʻi i ke kaohi kō kō.

8. Koma ʻōmaʻomaʻo

ʻO ka tī ʻōmaʻomaʻo kekahi o nā mea inu olakino loa ma ka honua.

Loaʻa iā ia ka caffeine, kahi e hoʻomaikaʻi ai i ka makaʻala a me ke ʻano, me ka hoʻonui ʻana i ka nui o ka metabolic (, 19,).

Hāʻawi wale ke kī ʻōmaʻomaʻo i ka 35-70 mg o ka caffeine wale nō ma ke kīʻaha, aia ma kahi o ka hapalua o ka nui i ke kofe.

Kōkua nui paha ke kī ʻōmaʻomaʻo i ka maʻi kō. Ua ʻike ʻia kahi loiloi o 17 mau noiʻi i loaʻa i nā mea inu kī ʻōmaʻomaʻo i ka hōʻemi ʻana i ke kō a me nā kiʻekiʻe o ka insulin ().

Loaʻa iā ia kahi antioxidant i kapa ʻia ʻo EGCG, i pale ai i kou lolo, ʻōnaehana a me kou puʻuwai mai ka hōʻino (,,,).

E ʻike i kahi koho maikaʻi loa o tī tī ma aneʻi.

Nui nā pono olakino ke kī tī. Loaʻa iā ia kahi antioxidant i kapa ʻia ʻo EGCG, ka mea e pōmaikaʻi ai i kou lolo a me ka ʻōnaehana.

9. Lūlū Protein

ʻO kekahi ala maikaʻi e hoʻomaka ai i kou lā me ka hoʻoluliluli ʻana o ka protein.

Hiki ke hoʻohana ʻia i kekahi ʻano o ka pauka protein, me ka whey, ka hua manu, ka soy a me ka protein protein.

Eia nō naʻe, lawe koke ʻia ka protein protein e kou kino ().

Ua aʻo nui ʻia ʻo Whey a hāʻawi i kekahi mau pono olakino. Hoʻohui ʻia, me he mea lā e hōʻemi ana i ka makemake ma mua o nā ʻano protein (,,).

Hoʻokahi o ke aʻo ʻana i ka hoʻohālikelike ʻana i nā pāʻina protein nui ʻehā i ʻike ʻia ʻo ka ʻai protein whey i hoʻemi ai i ka makemake nui a alakaʻi ʻia i ka loaʻa ʻana o ka calorie haʻahaʻa ma ka pāʻina aʻe ().

Eia hou, hiki i ka protein protein ke kōkua i ka hoʻohaʻahaʻa i nā pae kō kō ke hoʻopau ʻia ma ke ʻano he ʻāpana i loaʻa i ka ʻāpana kōpona. Hiki iā ia ke mālama i ka puʻupuʻu i ka wā kaumaha a me ka ʻelemakule (,,).

Nānā ʻole i ke ʻano o ka pauka protein i hoʻohana ʻia, hiki i kahi lulu protein kiʻekiʻe ke hoʻopiha a hoʻopiha. Hoʻohui i nā huaʻai, greens, nut butter a i ʻole nā ​​hua e hāʻawi i ka fiber a me nā antioxidants.

ʻO kahi haʻalulu protein a ʻoluʻolu paha kahi koho kakahiaka nui-protein nui e paipai i ka piha a kōkua i ka hoʻopaʻa i nā pae kō kō.

10. Ka hua

Hiki i ka hua ke lilo i ʻāpana ʻono o ka ʻaina kakahiaka hānai.

Loaʻa nā ʻano huaʻai āpau i nā wikamina, potassium, puluniu a emi haʻahaʻa i loko o nā calories. Hāʻawi kahi kīʻaha o nā hua i ʻokiʻoki ʻia ma kahi o 80-130 mau kalori, ma muli o ka ʻano.

ʻOi aku ka kiʻekiʻe o nā hua citrus i ka wikamina C. ʻO ka ʻoiaʻiʻo, hāʻawi kekahi ʻalani nui ma mua o 100% o ka mea i koi ʻia i kēlā me kēia lā no ka lāʻau C (78).

Ke hoʻopiha nei hoʻi ka huaʻai ma muli o ke kiʻekiʻe o ka fiber a me ka wai o ka wai ().

E hoʻohui i nā hua me nā hua, ka tī, ka tī a me ka Greek yogurt no kahi ʻaina kakahiaka maikaʻi e mālama iā ʻoe no nā hola.

ʻO ka hua kahi kumu maikaʻi o nā wikamina, potassium a me ka fiber. Loaʻa iā ia nā antioxidants i hiki ke kōkua i ka hōʻemi ʻana i ka maʻi.

11. Nā mea kanu

ʻO ke olakino maikaʻi ke olakino.

Nui lākou i ka fiber viscous, kahi mea e kōkua iā ʻoe e noʻonoʻo piha no kekahi mau hola ma hope o ka ʻai ʻana (,).

Hiki i ka flaxseeds ke hoʻomaikaʻi i ka ʻike insulin a hoʻemi i ke kiʻekiʻe o ke kō o ke kō, a pale pū kekahi i ka maʻi ʻaʻai o ka umauma (,,,).

ʻElua mau punetēpu (14 gram) o nā flaxseeds honua i loaʻa he 3 gram o ka protein a me 4 gram o ka fiber (84).

E hoʻāʻo e hoʻohui i nā flaxseeds i ka Greek yogurt, ka cheese cottage a i ʻole ka smoothie e hoʻonui ai i ka fiber a me ka ʻike antioxidant o kāu ʻaina kakahiaka.

E hōʻoia wale nō e koho i nā olonā lepo a wili paha iā ʻoe iho, no ka mea ʻaʻole hiki ke hoʻopili ʻia nā flaxseeds āpau e kou ʻōpū a e hele wale ma waena o kāu ʻōnaehana.

Kiʻekiʻena flaxseeds i ka fiber viscous, kahi mea e kōkua iā ʻoe e piha. Hiki iā lākou ke hoʻomaikaʻi i ka ʻike insulin a hoʻoliʻiliʻi i nā pae kō kō.

12. Kapu Keʻena

ʻO ka tī kaʻi kahi meaʻai kakahiaka nui maikaʻi ʻole.

He kiʻekiʻe ia i loko o ka protein, e hoʻonui ana i ka metabolism, e hoʻopuka i nā manaʻo o ka piha a hoʻemi i nā pae o ka wī wī ghrelin (,,).

I ka ʻoiaʻiʻo, ua hōʻike ʻia ka tīhi e like me ka hoʻopiha a me ka hōʻoluʻolu e like me nā hua ().

ʻO ka tī piha piha ka momona piha pū kekahi me ka waikawa linoleic conjugated (CLA), kahi e hāpai ai i ka pohō kaumaha ().

Hāʻawi kahi kīʻaha o ka tī hale i kahi 25 mau mika protein (87).

Hoʻohui i nā hua a me nā flaxseeds lepo a i ʻoki ʻia paha nā hua i mea e ʻoi aku ai ka momona.

ʻO ka tī kī ka mea kiʻekiʻe i ka protein, kahi e hāpai i nā manaʻo o ka piha a hoʻonui i kāu helu metabolic.

Ka Laina Lalo

Inā ʻoe e ʻai i ka ʻaina kakahiaka a ʻaʻole paha he koho pilikino ia.

ʻOiai nā mea i haʻi ʻia iā ʻoe ma ke ʻano kamaliʻi, ʻaʻole pono ka hopena maikaʻi ʻole i ka haʻalele ʻana i ka ʻaina kakahiaka, ʻoiai ke ʻai ʻoe i ka papaʻai kaulike i kou lā.

Inā ʻai ʻoe i ke kakahiaka, e nānā pono e hoʻomaka pono i kou lā ma ka hoʻoulu ʻana i kou kino me nā meaʻai olakino a momona hoʻi i kuhikuhi ʻia i kēia ʻatikala.

Hoʻomākaukau Meaʻai: ʻAina kakahiaka i kēlā me kēia lā