20 Nā Pono Pono Mea Pono Pono Pono (akā ʻaʻole)

Anter

• 1. ʻAʻole kūpono nā Fats Trans Art i kūpono no kaʻai kanaka
• 2. ʻAʻole Pono ʻoe e ʻai i kēlā me kēia 2-3 Hora
• 3. E lawe i nā poʻomanaʻo nūhou me kahi palaoa paʻakai
• 4. ʻAʻole popopo kaʻiʻo i kāu kolone
• 5. ʻO nā hua manu kekahi o nā meaʻai olakino hiki iā ʻoe ke ʻai
• 6. ʻO nā inu inu sugary ka huahana ʻoi loa o ka Fattening Product i kēia manawa
• 7. ʻO ka momona-momona ʻaʻole ia he olakino
• 8. ʻAʻole ʻokoʻa ka wai huaʻai mai nā inu inu momona
• 9. Kuhi ʻia ka hānai ʻana i kāu bacteria Gut
• 10. ʻAʻole ʻo Cholesterol ka ʻenemi
• 11. Hana Lākea Lāʻau Lako Laha Loa ka Hana
• 12. ʻO ke olakino e pili ana i kāu kaupaona
• 13. Helu Calories - Akā ʻaʻole pono ʻoe e helu iā lākou
• 14. ʻAʻole pono ka poʻe me ka maʻi maʻamau 2 e ukali i kahi papaʻai kiʻekiʻe
• 15. ʻAʻole momona a momona ʻona hoʻi i momona iā ʻoe
• 16. Hiki i ka ʻAi Junk ke lilo i mea addictive
• 17. Mai hilinaʻi nui i nā hoʻopiʻi olakino ma ka hōʻaiʻē
• 18. Pono e hōʻalo ʻia kekahi mau aila mea kanu
• 19. 'Aʻo' Organic 'a i ʻole' Gluten-Free 'ʻAʻole Pono ke olakino
• 20. Mai hoʻopaʻi i nā pilikia olakino hou i nā meaʻai kahiko
• Ka Laina Lalo

ʻAʻole pono e lawe wale ʻia ka noʻonoʻo maʻamau ke kamaʻilio ka poʻe i ka meaʻai.

Hoʻolahalaha ʻia nā kaʻao he nui a me nā manaʻo kuhi hewa - a nā mea i kapa ʻia he loea.

Eia nā ʻoiaʻiʻo 20 pono pono e noʻonoʻo pono - akā ʻaʻole.

1. ʻAʻole kūpono nā Fats Trans Art i kūpono no kaʻai kanaka

Maikaʻi ʻole nā ​​momona trans.

Hoʻopili kā lākou hana i ke kiʻekiʻe kiʻekiʻe, ka wela, a me ka hydrogen gas i ke alo o kahi mea hoʻoheheʻe hao.

Hoʻopaʻa kēia hana i nā aila mea kanu wai i ka mahana wela.

ʻOiaʻiʻo, ʻoi aku ka nui o nā momona trans ma mua o ka unappetizing wale. Hōʻike nā noiʻi ʻaʻole maikaʻi lākou a pili i kahi piʻi nui o ka maʻi maʻi puʻuwai (1,).

ʻO ka mea pōmaikaʻi, ua pāpā ka Food and Drug Administration (FDA) i nā momona trans mai Iune 18, 2018, ʻoiai nā huahana i hana ʻia ma mua o kēia lā hiki ke hāʻawi ʻia a hiki i ka 2020 a ma kekahi mau hihia 2021 ().

Hoʻohui, nā meaʻai me ka liʻiliʻi ma mua o 0,5 gram o nā momona trans no kēlā me kēia lawelawe ʻana e kapa ʻia me ka loaʻa ʻana o 0 gram ().

2. ʻAʻole Pono ʻoe e ʻai i kēlā me kēia 2-3 Hora

Manaʻo kekahi poʻe ʻo ka loaʻa ʻana o nā mea ʻai liʻiliʻi, ʻoi aku ka pinepine i hiki ke kōkua iā lākou e lilo i ka kaumaha.

Eia nō naʻe, hōʻike kekahi mau noiʻi ʻaʻole i pili ka nui o ka ʻai a me ke alapine i ka puhi ʻana o ka momona a i ʻole ke kaumaha o ke kino (,).

ʻAʻole kūpono ka ʻai ʻana i kēlā me kēia 2-3 hola a pono ʻole loa no ka hapanui o ka poʻe. ʻAi maʻalahi ke pōloli ʻoe a e koho pono i nā meaʻai olakino a momona.

3. E lawe i nā poʻomanaʻo nūhou me kahi palaoa paʻakai

ʻO ka pāpāho mainstream kekahi o nā kumu ma hope o ka nui o nā kaʻao a me nā huikau o ka hoʻopulapula.

Me he mea lā ke hana nei kahi noiʻi hou i nā poʻo poʻo i kēlā me kēia pule - ke kūʻē pinepine i ka noiʻi i puka i kekahi mau mahina ma mua.

ʻIke pinepine kēia mau moʻolelo i ka nānā nui ʻana, akā ke nānā ʻoe ma mua o nā poʻo inoa a heluhelu i nā noiʻi e pili ana, ʻike paha ʻoe ua lawe pinepine ʻia lākou mai ka pōʻaiapili.

I nā manawa he nui, kūʻē ʻē aʻe nā loiloi kiʻekiʻe kiʻekiʻe i ka frenzy media - akā ʻaʻole kamaʻilio iki kēia mau mea.

4. ʻAʻole popopo kaʻiʻo i kāu kolone

He wahaheʻe loa i ka pala o kaʻiʻo i kāu kolone.

Ua lako pono kou kino e hoʻomoʻa a omo i nā meaola nui āpau i loaʻa i kaʻiʻo.

Wāwahi ʻia ka protein i loko o kou ʻōpū e nā ʻōpū o ka ʻōpū. A laila, wāwahi nā enzyme digestive mana i ke koena i kāu ʻōpū liʻiliʻi.

Hāpai ʻia ka hapa nui o nā momona, nā protein, a me nā meaola e kou kino. ʻOiai e pakele ka nui o ka protein a me ka momona i ka digestion i ka poʻe olakino, ʻaʻohe mea i koe e pala i kāu kolona.

5. ʻO nā hua manu kekahi o nā meaʻai olakino hiki iā ʻoe ke ʻai

ʻO nā hua manu i hana ʻino ʻia e ka daimonio kūpono ʻole no ka mea he kiʻekiʻe nā kolokolo i ka kolesterol.

Eia nō naʻe, hōʻike ʻia nā noiʻi ʻaʻole hiki i ka koleka mai nā hua manu ke hoʻāla i ka toto kolesterol i ka hapanui o ka poʻe ().

Hōʻike nā noiʻi hou e pili ana i nā haneli he mau tausani o ka poʻe i ka hopena ʻole o nā hua i ka maʻi puʻuwai i nā kānaka olakino ʻē aʻe.

ʻO ka ʻoiaʻiʻo, ʻo nā hua manu kekahi o nā meaʻai olakino a momona loa hiki iā ʻoe ke ʻai.

6. ʻO nā inu inu sugary ka huahana ʻoi loa o ka Fattening Product i kēia manawa

Hiki i ke kō kō keu i mea hōʻino i ke olakino - a ʻoi aku ka maikaʻi o ka loaʻa ʻana iā ia i loko o ka wai.

ʻO ka pilikia me ke kō kōpaʻa ʻaʻole ia e uku i kou lolo no nā calorie e ka ʻai ʻana i nā meaʻai ʻē aʻe ().

I nā huaʻōlelo ʻē aʻe, ʻaʻole kau inoa kou lolo i kēia mau calorie, e ʻai ana iā ʻoe i nā calorie hou aʻe ().

ʻO nā mea ʻai a pau ʻole, nā mea inu kō a ʻono paha ka momona loa.

7. ʻO ka momona-momona ʻaʻole ia he olakino

ʻO ka papaʻai momona momona i hoʻoliʻiliʻi ʻia e nā kulekele meaʻai nui e like me ka holo pono ʻole.

Hōʻike nā haʻawina lōʻihi lōʻihi ʻaʻole hana ia no ka pohō kaumaha a me ka pale ʻana i nā maʻi (11,, 13).

He aha hou aʻe, ua alakaʻi ke ʻano i ka plethora o nā meaʻai hou, hana ʻia, momona momona. Eia naʻe, no ka mea ʻoi aku ka ʻono o nā meaʻai me ka ʻole o ka momona, ua hoʻohui nā mea hana i ke kō a me nā mea hoʻohui ʻē aʻe i kahi.

ʻO nā meaʻai e momona momona maoli - e like me nā huaʻai a me nā mea kanu - maikaʻi loa, akā ʻo nā meaʻai i hana ʻia i kapa ʻia ʻo "low-fat" i kau mau ʻia me nā mea pono ʻole olakino.

8. ʻAʻole ʻokoʻa ka wai huaʻai mai nā inu inu momona

Manaʻo ka poʻe he nui he olakino ka wai momona huaʻai, ʻoiai lākou e hele mai ana mai ka hua.

ʻOiai paha e hāʻawi ka wai huaʻai hou i kekahi o nā antioxidant i loaʻa i ka hua, loaʻa ka nui o ke kō e like me nā inu momona momona e like me Coca-Cola ().

No ka hāʻawi ʻole ʻana o ka wai momona i ke kūpaʻa ʻana a me ka nui o nā fiber i maʻalahi, maʻalahi loa e hoʻopau i ka nui o ke kō.

Kahi kīʻaha hoʻokahi (240 ml) o ka wai ʻalani e like me ka nui o ke kō e like me nā ʻalani ʻelua (15, 16).

Inā ʻoe e hoʻāʻo nei e hōʻalo i ke kō no nā kumu olakino, pono ʻoe e hōʻalo pū i ka wai momona. ʻOiai ʻoi aku ka olakino o ka wai huaʻai ma mua o nā mea inu palupalu, ʻaʻole i loaʻa i kāna ʻike antioxidant ka nui o ke kō.

9. Kuhi ʻia ka hānai ʻana i kāu bacteria Gut

ʻO ka poʻe ma kahi o 10% wale nō ke kanaka - ka bacteria i loko o kou ʻōpū, i ʻike ʻia ʻo ka flora ʻōpū, ʻoi aku ka nui o kāu mau huna kanaka 10 a 1.

I nā makahiki i hala aku nei, ua hōʻike ʻia ka noiʻi ʻana he hiki i nā ʻano a me ka helu o kēia mau koʻohune ke loaʻa nā hopena hohonu no ke olakino kanaka - e hoʻopili ana i nā mea āpau mai ke kaumaha o ke kino i ka hana o ka lolo (, 18).

E like me nā keena o kou kino, pono e ʻai ka bacteria - a ʻo ka fiber soluble kā lākou kumu wahie i makemake ʻia (,).

ʻO kēia paha ke kumu nui e hoʻokomo i ka nui o ka fiber i kāu papaʻai - e hānai i nā bacteria maikaʻi i loko o kou ʻōpū.

10. ʻAʻole ʻo Cholesterol ka ʻenemi

ʻO ka mea i kapa ʻia e ka poʻe ma ke ʻano he "kolesterol" ʻaʻole maoli he kolesterol.

Ke kamaʻilio ka poʻe e pili ana i ka LDL "maikaʻi" i kapa ʻia "maikaʻi" a me ka "maikaʻi" HDL cholesterol, ke kuhikuhi nei lākou i nā protein i lawe i ka kolamu i loko o kou koko.

Kū ka LDL i ka lipoprotein haʻahaʻa haʻahaʻa, akā ʻo HDL e pili ana i ka lipoprotein kiʻekiʻe kiʻekiʻe.

ʻO ka ʻoiaʻiʻo, ʻaʻole ka ʻenekini ka ʻenemi. ʻO ka mea hoʻoholo nui no ka pilikia o ka maʻi puʻuwai ʻo ia ke ʻano o nā lipoproteins e lawe i ke kolamu a puni - ʻaʻole ʻo kolesterol ponoʻī.

No ka hapanui o ka poʻe, ʻaʻohe a ʻaʻohe hopena o ka dietary kolesterol ma nā pae lipoprotein ().

11. Hana Lākea Lāʻau Lako Laha Loa ka Hana

Nui a hewahewa nā mea hoʻoliʻiliʻi kaumaha ma ka makeke - a aneane hiki ʻole ke hana.

Ua koi ʻia lākou e alakaʻi i nā hopena hoʻokalakupua akā hāʻule ʻole ke hoʻokolohua ʻia i loko o nā haʻawina.

ʻOiai no kekahi mau mea e hana - e like me glucomannan - liʻiliʻi loa ka hopena e hiki ai ke ʻike i kahi ʻokoʻa ʻokoʻa.

ʻO ka ʻoiaʻiʻo ke ala ʻoi loa e hōʻemi i ka kaumaha a mālama iā ia e lawe i kahi loli olakino olakino.

12. ʻO ke olakino e pili ana i kāu kaupaona

ʻO ka hapa nui o ka poʻe e nānā nui i ka loaʻa ʻana o ke kaupaona a i ʻole ka pohō. ʻO ka ʻoiaʻiʻo ʻoi aku ke olakino ma mua o kēlā.

He poʻe olakino ka nui metabolically olakino, ʻoiai he nui nā kānaka kaupaona maʻamau i loaʻa nā pilikia metabolic like e pili pū ana me ka momona (,).

ʻO ka nānā wale ʻana i ke kaupaona o ke kino ka counterproductive. Hiki ke hoʻomaikaʻi i ke olakino me ka lilo ʻole o ka kaumaha - a ʻo ka hope.

ʻIke ʻia he mea nui ka wahi e kūkulu ai ka momona. ʻO ka momona i loko o kou kōpū (ka momona o ka ʻōpū) e pili pū me nā pilikia metabolic, ʻoiai ʻo ka momona ma lalo o kou ʻili he pilikia cosmetic ().

No laila, ʻo ka hōʻemi ʻana i ka momona o ka ʻōpū ka mea nui no ka hoʻomaikaʻi olakino. ʻO ka momona ma lalo o kou ʻili a i ʻole ka helu ma ka pālākiō ʻaʻole mea nui.

13. Helu Calories - Akā ʻaʻole pono ʻoe e helu iā lākou

He mea nui nā kalena.

ʻO ka nui ka nui o ka ikehu i mālama ʻia, a i ʻole nā ​​calorie, e hōʻiliʻili ana i ke ʻano o ka momona o ke kino.

Eia naʻe, ʻaʻole ia he manaʻo e pono ʻoe e nānā i nā mea āpau e komo i kou kino a nānā a helu paha i nā calories.

ʻOiai e hana ana ka helu ʻana i ka calorie no ka nui o nā poʻe, hiki iā ʻoe ke hana i nā mea he nui e lilo i ka kaupaona - me ka helu ʻole ʻana i hoʻokahi calori.

ʻO kahi laʻana, ua hōʻike ʻia ka ʻai ʻana o nā protein hou aʻe i mea e alakaʻi ai i ka kaohi calorie akomi a me ka pohō kaumaha nui - me ka ʻole o ka kaohi ʻana i nā calori (,).

14. ʻAʻole pono ka poʻe me ka maʻi maʻamau 2 e ukali i kahi papaʻai kiʻekiʻe

No nā makahiki he nui, ua aʻo ʻia ka poʻe e ʻai i ka papaʻai momona momona me nā carbs e hoʻonui ʻia ana he 50-60% o nā calorie.

ʻO ka mea kupaianaha, ua hoʻonui ʻia kēia ʻōlelo aʻoaʻo e hoʻopili i ka poʻe me ka maʻi diabetes type 2 - ka mea hiki ʻole ke ʻae i ka nui o nā carbs digestible maʻalahi, e like me ke kō a me ka starch i hoʻomaʻemaʻe ʻia.

Kūpono ka poʻe me ka maʻi diabetes type 2 i ka insulin a ʻo nā carbs āpau a lākou e ʻai ai e piʻi nui i nā kō kō kō.

No kēia kumu, pono lākou e lawe i nā lāʻau hoʻohaʻahaʻa koko-kō e hoʻohaʻahaʻa i ko lākou pae.

Inā pōmaikaʻi kekahi mai ka papaʻai low-carb, ʻo ia ka poʻe me ka maʻi kō. I hoʻokahi aʻo, ma hope o ka papaʻai low-carb no 6 mau mahina wale nō i ʻae iā 95.2% o nā mea komo e hōʻemi a hoʻopau i kā lākou lāʻau kō kō ().

15. ʻAʻole momona a momona ʻona hoʻi i momona iā ʻoe

Hoʻopiʻi pinepine ʻia ka momona no ka momona, no ka mea, ʻoi aku ka nui o nā calorie ma ka gram ma mua o ka protein a me nā carbs.

Eia nō naʻe, ʻo ka poʻe e ʻai i ka papaʻai i ka momona - akā haʻahaʻa ka carbs - pau ka ʻai ʻana i nā calori ma mua o ka poʻe i ka momona momona, nā momona momona (()

Ua alakaʻi hewa kēia i nā poʻe he nui e hōʻino i nā carbs no ka momona - ʻaʻole pololei pū kekahi. Nui nā heluna kanaka i loko o ka mōʻaukala i ʻai i nā papaʻaina kiʻekiʻe-wīkī akā ua hoʻomau i ke olakino.

E like me ka ʻaneʻane o nā mea āpau i ka ʻepekemaʻai, pili ka pilikia i ka pōʻaiapili.

Hiki i nā momona a me nā carbs ke momona - pili ia i ke koena o kāu papaʻai a me kou nohona holoʻokoʻa.

16. Hiki i ka ʻAi Junk ke lilo i mea addictive

I nā 100 mau makahiki i hala aku nei, ua loli ka meaʻai.

Ke ʻai nei ka poʻe i nā meaʻai i hana ʻia ma mua o ka wā ma mua, a ʻo nā ʻenehana i hoʻohana ʻia e enekinia i nā meaʻai ua ʻoi aku ka maikaʻi.

I kēia mau lā, ua loaʻa nā ʻenekini meaʻai i nā ala e hana ai i nā meaʻai me ka uku nui e hoʻopiha ʻia kou lolo me ka dopamine (30).

No kēia kumu, hiki i kekahi poʻe ke lilo i ka kāohi i kā lākou ʻai ʻana ().

Ua ʻike nā noiʻi he nui e nānā ana i kēia hanana i nā mea like ma waena o nā mea ʻai pono ʻole i hana ʻia a me nā lāʻau i hana ʻino ʻia ().

17. Mai hilinaʻi nui i nā hoʻopiʻi olakino ma ka hōʻaiʻē

ʻOi aku ka ʻike olakino o ka poʻe ma mua o ka wā ma mua.

Hoʻomaopopo maikaʻi nā mea hana meaʻai i kēia a ua loaʻa nā ala e kūʻai aku ai i ka meaʻai ʻole i ka poʻe ʻike olakino pū kekahi.

Hana lākou i kēia ma ka hoʻohui ʻana i nā lepili kuhi hewa e like me "palaoa holoʻokoʻa" a i ʻole "momona momona."

Hiki iā ʻoe ke ʻike i nā mea ʻai maikaʻi ʻole maikaʻi ʻole me kēia mau koi olakino, e like me nā hua hua "palaoa holoʻokoʻa" a me nā Cocoa Puffs.

Hoʻohana ʻia kēia mau lepili e hoʻopunipuni ai i ka poʻe i ka noʻonoʻo ʻana ke hana nei lākou i ke koho kūpono na lākou - a me kā lākou poʻe keiki.

Inā haʻi ka ʻōpala o kahi meaʻai iā ʻoe he olakino, ʻaʻole hiki.

18. Pono e hōʻalo ʻia kekahi mau aila mea kanu

ʻO kekahi mau aila mea kanu - e like me ka sunflower, ka soybean, a me ka ʻaila kulina - i loaʻa ka nui o nā omega-6 fatty acid (33).

Hōʻike nā noiʻi e loaʻa i kahi kiʻekiʻe o ka omega-6 fatty acid - pili i ka omega-3 - hoʻonui i ka hoʻohaʻahaʻa haʻahaʻa haʻahaʻa i kou kino ().

Hiki i nā aila kiʻekiʻe i ka omega-6 ke kōkua i ke koʻikoʻi oxidative i kekahi poʻe, e hāʻawi paha i ka maʻi puʻuwai (,,).

No kēia kumu, he hana olakino maikaʻi paha ke koho ʻana i nā aila mea kanu i haʻahaʻa iki ma nā omega-6 fatty acid. Hoʻopili kēia i ka aila ʻoliva, aila canola, a me ka aila kiʻekiʻe-oleic safflower.

ʻAe kēia iā ʻoe e hoʻonui i ka lakohana omega-6 i ka omega-3.

19. 'Aʻo' Organic 'a i ʻole' Gluten-Free 'ʻAʻole Pono ke olakino

Nui nā ʻano olakino i ka honua i kēia lā.

Ke lilo nei i mea makemake nui ʻia nā meaʻai a me nā gluten-ʻole.

Eia nō naʻe, ma muli wale nō o kahi mea meaola a ʻaʻohe gluten-ʻole e manaʻo ia he olakino ia. Hiki iā ʻoe ke hana i nā meaʻai maikaʻi ʻole mai nā meaola kūlohelohe e like me nā mea kūlohelohe ʻole.

Maikaʻi nā meaʻai maoli ʻole ka gluten, akā hana pinepine ʻia nā meaʻai me ka gluten me nā mea pono ʻole e ʻoi aku paha ka maikaʻi ma mua o kā lākou mau gluten.

ʻO ka ʻoiaʻiʻo, kō ke kō kō a me nā meaʻai ʻole o ka gluten me ka ʻai ʻole.

20. Mai hoʻopaʻi i nā pilikia olakino hou i nā meaʻai kahiko

Ua hoʻomaka ka maʻi ahulau momona ma kahi o 1980 a me ka maʻi maʻi diabetes ʻano 2 ma hope koke iho.

ʻO kēia nā pilikia olakino nui ʻelua ma ka honua - a he nui nā mea pili i ka papaʻai me lākou.

Ua hoʻomaka hewa kekahi mau ʻepekema i kēia mau maʻi ʻino i nā meaʻai e like me ka ʻulaʻula, nā hua, a me ka bata, akā ʻo kēia mau meaʻai kahi ʻāpana o ka papaʻai kanaka no nā makahiki he mau kaukani - ʻoiai he mea hou kēia mau pilikia olakino.

Me he mea lā ke noʻonoʻo ʻoi aku ka hewa o nā meaʻai hou, e like me nā meaʻai i hana ʻia, trans fat, sugar, nā hua i hoʻomaʻemaʻe ʻia, a me nā aila mea kanu.

ʻO ka hōʻino ʻana i nā pilikia olakino hou i nā meaʻai kahiko ʻaʻole kūpono.

Ka Laina Lalo

ʻO nā kaʻao hānai he nui a me nā manaʻo kuhi hewa e hoʻopau maʻalahi ʻia me kahi ʻano o ka manaʻo maʻamau a me nā ʻike ʻepekema.

Hāʻawi ka papa inoa ma luna ou i kekahi ʻike i nā manaʻo kuhihewa maʻamau, e kōkua ana iā ʻoe e ʻike hou aʻe i kāu ala i kahi papaʻai kaulike, olakino olakino.