4 Nā mea i hui like nā meaʻai maikaʻi a pau

Anter

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ʻOiai ʻo ka poʻe kākoʻo o nā meaʻai olakino like ʻole e like me ka ʻokoʻa o kā lākou hoʻolālā, ʻo ka ʻoiaʻiʻo ʻo ka pā vegan maikaʻi a me ka meaʻai Paleo he ʻano maʻamau-e like me nā meaʻai maikaʻi maoli. Pehea ʻoe e ʻike ai inā kūpono ke hoʻolālā ma ke ʻano he "maikaʻi" no ka pohō kaumaha? (Psst! Koho pono i kekahi o The Best Diet for Your Health.) E hoʻomaka, e nīnau iā ʻoe iho i kēia mau nīnau ʻehā, wahi a Judith Wylie-Rosett, Ed.D., ke poʻo o ka mahele o ka hoʻolauleʻa olakino a me ka noiʻi hānai ma ke kula ʻo Albert Einstein. o ka Lapaʻau.

1. Maikaʻi loa i ka ʻoiaʻiʻo a maikaʻi ʻole paha i ka manaʻoʻiʻo ʻole?

2. Aia kekahi mau hōʻike ikaika e hana ana?

3. Aia paha kahi kūpono no ka hōʻino?

4. Ua ʻoi aku anei ka maikaʻi ma mua o kahi koho ʻē aʻe?

Ma waho aʻe o nā pane kūpono i kēlā mau nīnau, eia nā hiʻohiʻona ʻehā a Wylie-Rosett i ʻōlelo ai he mau hoʻolālā maikaʻi nā.

Nui a me nā lau o nā mea kanu (ʻoi loa nā Leafy Greens)

ʻO ia ka hapa nui o nā ʻAmelika e nalowale nei, wahi a Wylie-Rosett. ʻAʻole wale nā ​​greens low-cal a me ka hoʻopihapiha ʻana, ʻo kēia mau meaʻai momona anti-antioxidant he mau tona o nā pigment e hoʻolauleʻa olakino ʻana, a me nā huaora a me nā minelala. Inā ʻoe e kōkua i ke kuke ʻana iā lākou, e nānā i 16 mau ʻano e ʻai ai i nā mea kanu hou aʻe

He Manaʻo i ka maikaʻi

Ehia mau mea āu e ʻai ai, akā he mea nui ka mea āu e ʻai ai, no laila koho i kahi papaʻai e paipai ai i ke koho ʻana i nā meaʻai maikaʻi. ʻAʻole ia he manaʻo no nā meaola a me nā mea hou, ʻoiai: ʻoi aku ka maikaʻi o ka meaola, ʻoi aku ka maikaʻi o nā meaʻai olakino maʻamau (e like me ka pasta palaoa holoʻokoʻa) ma mua o nā meaola olakino maikaʻi ʻole (e like me ka berena keʻokeʻo kūlohelohe), a ʻo nā mea kanu hau e like me maikaʻi e like me ka mea hou.

Kahi hoʻolālā e hoʻopihapiha i nā hakahaka momona

ʻO ka meaʻai maikaʻi e hoʻoponopono i nā hemahema o ka meaʻai, wahi a Wylie-Rosett. No ka laʻana, inā ʻoki kahi hoʻolālā i nā kīʻaha, pono e hoʻokomo i nā kumuwaiwai ʻē aʻe e like me ka magnesium a me ka fiber. Pēlā nō, pono e hoʻolālā i nā hoʻolālā mea kanu pehea e lawa ai ka wikamina B12, ka wikamina D, a me ka calcium. Inā ʻoe e ʻai ana i ka vegan, e hoʻāʻo i kekahi o kēia mau 10 Resipe Tofu Packed Flavor for Weight Loss.

ʻOi aku ka liʻiliʻi o ka hana ʻia a me nā meaʻai pono

ʻO ke ala maʻalahi e hōʻoki i ka sodium, nā carbs i hoʻomaʻemaʻe ʻia, a me ke kō e ʻai liʻiliʻi a ʻaʻole paha i kekahi o kēia mau meaʻai-a he papahana ia e hōʻoia ʻia ai nā papaʻai makemake nui ʻia. ʻO ka nānā ʻana i nā meaʻai āpau a me ka kuke ʻana i kāu meaʻai ponoʻī ʻaʻole ia e kōkua iā ʻoe e iho i lalo, akā e hoʻoliʻiliʻi nō ia i kāu maʻi.

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