8 Mea Kupaianaha (Hou!) Nā ʻAi Meaʻai

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Hoʻomoe ʻoe i kahi kīʻaha kī ʻōmaʻomaʻo me ka ʻaina kakahiaka i kēlā me kēia kakahiaka, ka meaʻai māmā i nā ʻalani a me nā ʻalemona i ka hana, a ʻai i ka umauma moa ʻili ʻole, ka laiki ʻeleʻele, a me ka broccoli mahu no ka ʻaina ahiahi i nā pō nui. No laila, pehea ʻoe e ʻai ai i ka meaʻai? Kamahaʻo maikaʻi-he mea ʻai kumu hoʻohālike ʻoe. Akā, ma mua o kou hoʻā hou ʻana i ka kuke laiki, e ʻike ʻoe e hoʻopilikia paha kāu papa inoa o nā meaʻai i hoʻāʻo ʻia i kou olakino a me kou pūhaka. "ʻO ka ʻai ʻole ʻana i kahi koho ākea o nā meaʻai e hoʻonele iā ʻoe i kekahi mau meaʻai," i ʻōlelo ʻia ʻo Molly Kimball, R.D., kahi mea mālama meaʻai ma ka Ochsner Clinic's Elmwood Fitness Center ma New Orleans. A i ka hopena e luhi paha ʻoe i kāu papa kuhikuhi papa kuhikuhi, kahi e ʻoi aku ai ka paʻakikī o ka ʻoka ʻana o ka chili-cheese fries e pale aku. No ka uhi ʻana i kāu mau kumu meaʻai a pau-a hoʻoikaika i kou mau ʻono-e hoʻololi i kekahi o kāu mau punahele kahiko no kēia mau meaʻai mana ʻewalu. ʻO kēia papa inoa hou o nā superfoods e loaʻa iā ʻoe ka manaʻo-a ʻoi aku ka maikaʻi i ka manawa pōkole!

MAU LOA Brokoli

E HANA I KEIA ʻO Broccoli Rabe

Loaʻa ka broccoli rabe i nā pua ʻōmaʻomaʻo like a me ka inoa me ka broccoli, akā he mea kanu ʻokoʻa loa ia. Kaulana i Italia (kahi i kapa ʻia ʻo rapini), he ʻono ʻawaʻawa iki kēia ʻōmaʻomaʻo ʻōmaʻomaʻo. Loaʻa iā ia ka hapahā o nā calorie o kona hoahānau kolusea-ʻeiwa wale nō no kēlā me kēia ʻapu - a ʻelua mau manawa ka nui o ka huaora A. E kamaʻilio e pili ana i kahi meaʻai nui. "ʻO ka broccoli rabe kekahi kumu maikaʻi o ka folate, vitamina K, a me beta-carotene," wahi a Jonny Bowden, Ph.D., mea kākau o ʻO 150 nā Meaʻai Ola Loa ma ka Honua. A, e like me ka broccoli, he kiʻekiʻe ia i nā sulforaphanes, nā pūhui i ʻike ʻia he hopena pale i nā maʻi maʻi o ka ʻōpū, ka māmā a me ka umauma.

Manaʻo kōkua ʻO ka Rabe me nā lau liʻiliʻi he ʻono momona kona ma mua o nā hoa lau nui. Blanch i loko o ka wai paila paʻakai no 30 kekona, a laila hoʻoili i kahi pola o ka wai hau. Wehe a paʻi maloʻo. No ke kuke ʻana, hoʻomoʻa i kahi ʻāpala o ke kālika kāwili ʻia i 2 punetēpō o ka aila ʻoliva. E hoʻohui i 4 mau kīʻaha broccoli rabe a e kuke a hiki i ka wela, a i ʻole 5 mau minuke. E kīloi me ka pasta palaoa holoʻokoʻa, nā fiku ʻokiʻoki ʻia, a me nā hua paina i kālua ʻia.

MAU LOA Laiki Brown

E HANA I KEIA ʻAmelani

Ua manaʻo ka poʻe Aztec kahiko e hiki i ka ʻai ʻana i ka amaranth ke hāʻawi iā lākou i nā mana nui, a no ke kumu maikaʻi: ʻO kēia kīʻaha ʻono ʻono ʻo ia wale nō nā kumu ʻiʻo ʻole o nā waikawa amino pono ʻeiwa, nā poloka kūkulu o ka protein. Hoʻohana ke kino i kēia mau waikawa amino e hana i ka ʻiʻo. Hoʻohui, no ka helu like o nā calorie e like me ka laiki palaunu, aneane pālua ʻoe i ka protein a ʻekolu manawa ka nui o ka fiber. "He kiʻekiʻe ka Amaranth i nā meaʻai he nui e pono ai nā wahine, e like me ka hao, zinc, a me ka calcium," wahi a Lorna Sass, ka mea kākau o Nā huaʻai holoʻokoʻa i kēlā me kēia lā, i kēlā me kēia ala.

Manaʻo kōkua "ʻAʻole ʻo Amaranth ka palaoa maoli, akā ʻo kāna mau ʻanoʻano liʻiliʻi e kuke i loko o ka pilaf fluffy a i ʻole polenta-like porridge," wahi a Sass. Paipai ʻo ia e hoʻolapalapa i 1 kīʻaha amaranth me 1 3/4 kīʻaha wai, uhi ʻia, ma kahi o 9 mau minuke, a hiki i ka wa e komo ai ka wai. Wehe i ka wela a noho i 10 mau minuke. E hoʻohui i kahi ʻaila ʻoliva liʻiliʻi, ka pā paʻi liʻiliʻi, a me nā ʻōmato maloʻo i ka lā. (E hana i ka porridge, e hoʻomoʻa no 20 mau minuke me 3 mau kīʻaha wai a me kahi pinina o ke kinamona.) Hana ʻia ʻo amaranth i kahi meaʻai māmā haʻahaʻa haʻahaʻa haʻahaʻa: E hoʻomoʻa i nā punetēpu he 2 i kahi pākeke ma luna o ke ana wela a hoʻoneʻe a hiki i ka puka ʻana o ka nui o nā hua i loko o nā ʻanoʻuʻu. E kau me ke kō a me ke kinamona.

Ilaila ʻAmelemona

Hana I Kēia Walnuts

ʻO nā ʻalemona ka meaʻai māmā maikaʻi loa: Lawe lākou, hoʻopihapiha, a inā ua luhi ʻoe i kāu kūloko kahiko, hoʻolei i kekahi mau walnuts i ka huli ʻana. ʻOiai ʻoi aku ka nui o ka momona ma ka 1-auneke lawelawe ma mua o nā ʻalemona (18 grams versus 14), ʻo ka hapa nui o ka momona i ka walnuts he omega-3 fatty acids. "ʻO lākou kekahi o nā kumu mea kanu o kēia mau momona olakino," wahi a Steven Pratt, M.D., ka mea kākau o SuperFoods Rx: He ʻumikūmāhā mau meaʻai e hoʻololi ai i kou ola. Loaʻa ka hapa nui o nā ʻAmelika i ka omega-3, ka mea e kōkua pale aku i ke kaumaha, Alzheimer, a me nā maʻi puʻuwai. Ma ka hana, i ka makahiki 2004 ua ʻae ka FDA i ka hoʻolaha ʻana e hōʻemi ana kēia mau hua i ka maʻi puʻuwai. "ʻOi aku ka nui o nā walnuts i nā sterol, nā mea kanu mea kanu e kāohi i ka lawe ʻana o ka cholesterol," wahi a Pratt. Hōʻike ka noiʻi e hiki i ka ʻai ʻana i nā walnuts ke kumu i ke emi ʻana o nā pae LDL ("maikaʻi" cholesterol) ma kahi o 16 pākēneka. He aha hou aʻe, kahi noiʻi hou i paʻi ʻia ma ka Nūpepa o ka American College of Cardiology ʻike i ka poʻe i ʻai ma kahi o 10 mau walnuts me kahi pāʻina kiʻekiʻe i loko o ka ʻaʻa-clogging momona momona i ʻike i ka hoʻoweliweli ʻana i loko o kā lākou kīʻaha koko ma mua o ka poʻe i loaʻa ʻole nā ​​nati.

HANA HANA Hoʻopuka ka walnuts toasting i kā lākou ʻono. E kau i ka ʻuneke (ma kahi o 7 mau nati) ma kahi pepa i hoʻomaʻemaʻe ʻole ʻia a hoʻomoʻa ma 350 ° F no 5 a 10 mau minuke, a i ʻole kuke i ka ʻume mehana ma luna o ka wela mehana no 2 mau minuke. ʻOkiʻoki a hoʻolei i loko o ka pancake a i ʻole ka muffin, a i ʻole kāpīpī ʻia ma luna o kahi salakeke a i ʻole yogurt lowfat.

Ilaila ʻAlani

Hana I Kēia Kiwi

E hōʻoia i nā mea maikaʻi hana hele mai i nā pūʻulu liʻiliʻi: I ke kālailai ʻana o ka ʻepekema ʻo Rutgers University i 27 mau huaʻai like ʻole, ua ʻike lākou ʻo ka kiwifruit ka momona o ka meaʻai, ʻo ia hoʻi ka nui o nā vitamina a me nā minelala no kēlā me kēia calorie. Hoʻohālikelike ʻia me kahi ʻalani, ʻo kahi laʻana, loaʻa i kahi kiwi nui 56-calorie he 20 pakeneka o ka nui o ka pāhare potassium. "A ma hope o nā lau uliuli, nā kiwi kekahi o nā kumu kiʻekiʻe o ka lutein antioxidant, he mea nui ia no kou ʻike a me ke olakino puʻuwai," wahi a Pratt. ʻO kaʻoiaʻiʻo, ua ʻike nā mea noiʻi Norewai ʻo ka poʻe mākua olakino i ʻai i ʻelua kiwifruits i ka lā no hoʻokahi mahina i hoʻohaʻahaʻa i kā lākou triglycerides-koko momona e hiki ai ke alakaʻi i ka maʻi puʻuwai-e 15 pakeneka. ʻLelo ka poʻe loea no ka hopena o ka hua i nā pae kiʻekiʻe o nā antioxidants.

HANA HANA Inā he hana nui loa ka ʻili ʻana i ke kiwi, e ʻoki wale i ka lōʻihi i ʻehā mau wana a ʻai me he ʻalani lā. "Ma muli o ka ʻai ʻana o ka ʻili, hiki iā ʻoe ke hoʻolei i ka hua holoʻokoʻa i loko o ka blender e hoʻohui i kahi ʻono citrus liʻiliʻi i kahi mea momona," wahi a Pratt. E mālama i nā kiwi i loko o ka pahu hau mai nā ʻāpala a me nā pears; Hoʻopuka kēia mau huaʻai i ke kinoea ethylene, i hiki ke hōʻino i nā kiwi.

Ilaila Uʻi moa

Hana I Kēia Puaʻi ʻAiʻi

ʻAʻole naʻe i ʻapo i "ka ʻiʻo keʻokeʻo ʻē aʻe"? E noʻonoʻo i kēia: Ma ka awelika, loaʻa i ka puaʻa i kēia lā he 40 pākēneka e emi ana ka momona o ke aʻa a me 24 pākēneka i ʻoi aku ka momona ma mua o ka puaʻa o 15 mau makahiki i hala, i hōʻike ʻia kahi noiʻi USDA i ninaninau ʻia i nā ʻoki ʻeiwa ʻokoʻa. I kēia manawa, ua piʻi aʻe ka nui o ka wikamina B6 a me ka niacin i ka puaʻa. ʻO ia no ka mea ua hāʻawi nā mahiʻai i nā puaʻa i hānai ola olakino i nā makahiki he 20 i hala. ʻO ka ʻano leanest? ʻO ka ʻiʻo puaʻa, kahi e hoʻokūkū ai i ka umauma moa ʻili ʻole ma ke ʻano o ka calorie a me ka momona (101 calories a me 3 grams o ka momona no 3 auneke o ka puaʻa versus 92 calories a me 1 grams o ka momona i ka nui like o ka moa).

HANA HANA E kau i kahi tenderloin 1 1/2-paona i loko o kahi pūkana nui ma luna o ka wela mehana a ʻimi i kēlā me kēia ʻaoʻao a ʻeleʻele. Wehe i ka ʻiʻo mai ka pā a hoʻohui i ka 1/4 kīʻaha balsamic vinega, 1 punetēpē o ke kō ʻulaʻula, 1/4 teaspoon paʻakai, a me 1/8 teaspoon o ka pepa ʻeleʻele. E kīʻaha ka spoon ma luna o ka puaʻa i loko o ka ipu hao, a hoʻomoʻa i ka 375 ° F no 20 mau minuke. Hiki ke hoʻohana ʻia nā koena ʻē aʻe no ka sandwiches: E hohola i ka berena palaoa holoʻokoʻa me ka ʻāpala ʻāpala a i ʻole nā ​​ʻāpana apricot a ma luna me kekahi mau ʻāpana puaʻa, nā ʻōlaʻi ʻokiʻoki ʻia, a me ka lau letus ʻulaʻula.

Ilaila Tī Tīmaʻomaʻo

Hana I Kēia Ti keʻokeʻo

ʻO kēia mau ʻāhinahina, nā lau hulu mai ka mea kanu like me nā kī ʻōmaʻomaʻo a me nā ʻeleʻele, akā ʻohi mua ʻia lākou. "He mauʻu lalo nāhelehele ʻo Green Green, ʻoiai he ʻono momona a momona hoʻi ka ʻokoʻa keʻokeʻo," wahi a Bowden. Akā ʻaʻole ʻo ke ʻono wale nō ke kumu e hoʻāʻo ai i ke kī keʻokeʻo: Wahi a kahi loiloi mua i hana ʻia ma ka Linus Pauling Institute ma ke Kulanui ʻo Oregon State, ʻoi aku paha ka ikaika ma mua o ka tī ʻōmaʻomaʻo i ka pale ʻana i ka maʻi ʻaʻai. Hōʻike nā noiʻi ʻē aʻe e hakakā pū kekahi i nā germs e alakaʻi ai i nā maʻi a me nā maʻi.

HANA HANA ʻOiai he ʻeke keʻokeʻo keʻokeʻo a me nā mea inu ma ka makeke, koi ʻo Bowden e kūʻai i nā lau leʻaleʻa e like me Yinzhen Silver Needle White Tea ($ 30 no 4 auneke; inpursuit oftea.com). "Hoʻomaʻemaʻe iki ʻia nā lau, no laila ʻoi aku ke olakino," i ʻōlelo ʻo ia. Piʻi iā lākou i loko o ka wai wela a ʻaʻole e paila i kahi o 2 mau minuke.

Ilaila Salmon

Hana I Kēia Mackerel

Koho ʻoe i ka salemona no ka mea kiʻekiʻe kēia superfood i nā waikawa momona omega-3. Akā loaʻa ka nui o kēia mau momona olakino mackerel. ʻO kekahi pōmaikaʻi o ke koho ʻana i kēia iʻa ʻo ia ka liʻiliʻi o nā mea haumia e like me ka mercury a me nā pesticides. Ua helu ka Environmental Defense i ka Atlantic mackerel ma ke ʻano he koho iʻa maikaʻi loa no nā kumu olakino a me ke kaiapuni. (No ka mea, he ulu laha kēia mau iʻa, ʻaʻole makaʻu lākou i ka make e like me nā ʻano ʻē aʻe.) Inā makemake ʻoe i nā hoʻopiha, paʻa paʻa ka ʻĀtelanika, ʻiʻo keʻokeʻo. ʻO ka ʻano ʻAilika Pākīpika, i loaʻa mau i nā kini, he ʻono like me ka salmon kēpau.

HANA HANA E holoi a hoʻolei i ka mackerel i kēīa i nā salakeke a i nā casseroles. A i ʻole e hahau i kekahi mau mea ʻai mackerel ma ka hui pū ʻana me nā pahū palaoa holoʻokoʻa i ʻoki ʻia, kahi hua manu, a me nā mea ʻala; e hoʻomoʻa i ka skillet ma luna o ka wela waena. Hiki iā ʻoe ke pani i nā hoʻopiha mackerel ʻAkelanika no kekahi papa hana e hoʻohana ana i ka iʻa keʻokeʻo, e like me mahimahi a i ʻole bass.

Ilaila ʻōpae

Hana I Kēia Swiss Chard

He ʻono like ka chard Swiss me ka milo, akā me ka crunchiness a me ka nahu ʻana i nā greets beet. E like me ka spinach, he haʻahaʻa ka calorie (7 no ke kīʻaha) a loaʻa iā ia ka lutein pale ʻike maka, ka huaʻa A, a me ka beta-carotene. Akā ʻoi aku ka nui o ka chard Swiss ma mua o ʻelua manawa ka nui o ka huaora K. ʻO ka ʻoiaʻiʻo, hoʻokahi wale nō kīʻaha o nā lau uliuli e hāʻawi ana kokoke i 300 micrograms, a ʻoi aku paha ma mua o ʻekolu mau manawa i ʻōlelo ʻia no kēlā me kēia lā no ka meaʻai. ʻO nā meaʻai kiʻekiʻe i loko o kēia iwi iwi kūkulu vitamina he mea nui ia no nā wahine: Hoʻokahi aʻo i paʻi ʻia i loko o ka Ka Nupepa ʻAmelika o ka Nutrical Clinical ʻike ʻia ʻo nā wahine i ʻai aku ma mua o 109 micrograms o ka wikamina K i ka lā kokoke i ke kolu o ka liʻiliʻi e ʻeha ana i ka haki o ka pūhaka ma hope o ke ola ma mua o ka poʻe i emi ka liʻiliʻi.

HANA HANA E hana i ka omelet maikaʻi me ka Swiss chard: I loko o kahi skillet nui, e hoʻomoʻa i 1 kīʻaha o nā ʻōmaʻomaʻo i 1 punetēpē ʻaila ʻoliva a me kahi kālika liʻiliʻi; hoʻokaʻawale. E ninini i nā hua manu ʻehā i loko o ka pā. Kuke no hoʻokahi mau minuke, a puna i ka hui chard Swiss i waenakonu. Pelu aku, hoʻomehana, a lawelawe.

E kiʻi i nā ʻōlelo aʻoaʻo hou aʻe e pono ai e ʻike i ka pehea e hoʻomaka ai e ʻai me ka naʻauao!

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