ʻO nā hemahema kuke kuke ʻelua mau

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ʻOiai inā ʻoe e hoʻolei i nā meaʻai hou a maikaʻi loa i loko o kāu kaʻa, hiki paha iā ʻoe ke mālama a hoʻomākaukau iā lākou ma nā ala e hao ai iā lākou (a me kou kino) i nā meaʻai āu e ʻimi nei. Eia nā hewa kīhini maʻamau ʻeiwa e pale aku ai.

Hewa # 1: Hana i ka nui loa

ʻOiaʻiʻo, ʻo ka hana ʻana i hoʻokahi hale kūʻai nui i ka hoʻomaka ʻana o ka pule me he ala hiki ʻole ke loaʻa kāu ʻelima i ka lā. Akā, hoʻomaka ka emi ʻana o nā huaora a me nā minela i loko o nā huaʻai a me nā mea kanu i ka manawa e ʻohi ʻia ai, ʻo ia hoʻi, ʻo ka lōʻihi o kou mālama ʻana i nā hua, ʻoi aku ka liʻiliʻi o nā meaʻai i loko. Ma hope o hoʻokahi pule i loko o ka pahu hau, no ka laʻana, mālama ka spinach i ka hapalua wale nō o kāna folate a ma kahi o 60 pakeneka o kāna lutein (he antioxidant pili me nā maka olakino). Nalo ʻo Broccoli ma kahi o 62 pakeneka o kāna mau flavonoids (nā pūhui antioxidant e kōkua i ka pale ʻana i ka maʻi kanesa a me ka maʻi puʻuwai) i loko o 10 mau lā.

Pāʻoihana: E kūʻai i nā ʻāpana liʻiliʻi ma ka liʻiliʻi ʻelua i ka pule. Inā ʻaʻole hiki iā ʻoe ke kūʻai hele i kēlā me kēia lā. Hōʻiliʻili ʻia kēia mau huaʻai a me nā mea ʻai i ko lākou piko a kū paʻa koke ʻia. Ma muli o ka hōʻike ʻole ʻia o ka hopena i ka oxygen, noho paʻa nā meaola no hoʻokahi makahiki, e like me ka mea noiʻi ma ke Kulanui o Kaleponi, ʻo Davis. E mālama pono i ka pale ʻana i nā huahana paʻa i hoʻopaʻa ʻia i loko o nā kīʻaha a i ʻole nā ​​syrups. Hiki i kēia ke manaʻo i nā calorie hou aʻe mai ka momona a i ʻole ke kō, a he kiʻekiʻe paha i ka sodium.

Kuhihewa #2: Ke waiho nei ʻoe i nā meaʻai i loko o nā pahu ʻike

Nui ka waiu i ka vitamina B riboflavin, akā i ka wā e ʻike ʻia ai i ka mālamalama, hoʻomaka ka hopena kemika e hōʻemi i ka ikaika o ka huaora, e like me nā mea noiʻi mai ke Kulanui ʻo Ghent ma Belgium. Hoʻopili pū ʻia nā meaola ʻē aʻe, e like me nā amino acid (nā hale kūkulu o ka protein) a me nā huaora A, C, D, a me E. A no ka mea ʻoi aku ka lahilahi o nā ʻano waiu momona haʻahaʻa a me ka momona ʻole ma mua o ka waiū holoʻokoʻa, hiki i ka māmā ke komo maʻalahi iā lākou. ʻO kēia kaʻina hana, ʻike ʻia ʻo photooxidation, hiki ke hoʻololi i ka ʻono o ka waiū a hana i nā radical manuahi i loaʻa i nā maʻi. No ka mea he kiʻekiʻe ka riboflavin o nā hua palaoa (ʻoi aku ka nui o nā kīʻaha holoʻokoʻa), hiki iā lākou ke maʻalahi i kēia haki ʻana o nā meaʻai a me ka hana ʻana o nā radical manuahi.

Pāʻoihana: Inā kūʻai mau ʻoe i kāu waiū i loko o nā hue plastik akaka, e noʻonoʻo e hoʻololi i nā pahu pahu pahu. A e pale i ka mālama ʻana i nā mea maloʻo e like me ka pasta, ka laiki, a me nā cereals i loko o nā pahu maʻemaʻe ma kāu countertop. Ma kahi o, e mālama iā lākou i loko o kā lākou pahu kumu a i ʻole i loko o nā pahu opaque a e waiho iā lākou i loko o nā lumi kuke, kahi e pale ʻia ai lākou mai ka mālamalama.

Kuhihewa # 3: Wikiwiki loa ʻoe e kuke i kāu kālika

Ua hiki i kēia kaao ke pale aku i nā vampires, akā hōʻike ka ʻepekema inā ʻoe e kuke pono iā lākou, he mana paha kā lākou e hakakā aku ai i kahi kolohe ʻoi aku ka weliweli. Akā ʻo ka manawa ka mea āpau.

Pāʻoihana: ʻOkiʻoki, ʻāpana, a hū paha i kou cloves, a laila hoʻokaʻawale iā lākou ma kahi o 10 mau minuke ma mua o ka pā ʻana. ʻO ka haki ʻana i ke kālaka e hoʻāla i kahi hopena enzymatic e hoʻokuʻu i kahi hui olakino i kapa ʻia allyl sulfur; ke kali nei i ka kuke ʻana i ka kālika e ʻae i ka manawa kūpono no ka piha ʻana o ka nui o ka waihona.

Mistake #4: ʻO ka manawa wale nō e ʻai ai ʻoe i ka avocados i loko o ka guacamole

ʻO ka hoʻohui ʻana i kēia hua ʻōmaʻomaʻo i nā salakeke a me nā sanwiches he ala maʻalahi ia e hoʻāla i kāu pā palaka. Nui ka waiwai o nā avocados i ka folate, potassium, vitamin E, a me ka fiber. He ʻoiaʻiʻo, kiʻekiʻe lākou i ka momona, akā ʻo ia ka monounsaturated ʻano momona. A he 153 calories wale no ka hapalua o ka avocado.

Pāʻoihana: ʻO kahi ala hou e hoʻohana ai i nā avocado i kāu meaʻai, ʻo ia ka hoʻohana ʻana ia mau mea ma ke ʻano he momona momona i ka kuke ʻana. Ua hoʻololi nā mea noiʻi ma ke Kulanui ʻo Hunter ma New York City i ka hapalua o ka pata i loko o kahi meaʻai kuki oatmeal me ka avocado maʻemaʻe. ʻAʻole wale kēia swap e ʻokiʻoki i ka nui o ka helu momona ma o 35 pākēneka (ʻoi aku ka liʻiliʻi o nā goma momona o ka avocados ma mua o ka waiūpaʻa a me ka aila), akā, ʻoi aku ka palupalu, chewier, a me ka liʻiliʻi o ka haki ʻana o nā kuki ma mua o nā kuki i hana ʻia e like me ka papa maoli. .

Kuhihewa #5: Hoʻemi ʻoe i nā mea ʻala

ʻAʻole hoʻomaikaʻi wale nā ​​mea kanu a me nā mea ʻala i ka ʻono o kāu kuke ʻana me ka hoʻohui ʻole ʻana i ka momona a i ʻole ka sodium, ʻo ka nui o kēia mau mea ʻala e pale aku iā ʻoe mai ka ʻai ʻana. Ma hope o ka hoʻāʻo ʻana i 20 mau kau kuʻuna maʻamau e kūʻē i nā lula ʻelima (e like me E. coli, staphylococcus, a me salmonella), ua ʻike nā kānaka noiʻi ma ke Kulanui o Hong Kong i ke kiʻekiʻe o ka waiwai antioxidant o ka nīoi, ʻoi aku ka nui o kona hiki ke kāohi i nā hana bacteria. ʻO nā cloves, nā lāʻau kinamona, a me ka oregano ka mea maikaʻi loa i ka hakakā ʻana i kēia mau pathogens lawe ʻia i ka meaʻai. ʻO kahi haʻawina ʻokoʻa i paʻi ʻia ma ka Journal of Agricultural and Food Chemistry e hōʻike ana he waiwai antioxidant ka rosemary, thyme, nutmeg, a me nā lau bay.

Pāʻoihana: ʻAʻole hiki iā ʻoe ke nānā ʻole i nā hana palekana meaʻai maʻamau, akā ʻo ka hoʻohui ʻana i ka hapalua o ka teaspoon o nā mea kanu a me nā mea ʻala i nā salakeke, nā mea ʻai, a me nā ʻiʻo hiki ke hāʻawi iā ʻoe i ka maluhia hou o ka noʻonoʻo a hoʻonui i kāu lawe ʻana i nā antioxidant hakakā i nā maʻi.

Kuhihewa #6: He mea hoʻoheheʻe serial ʻoe

ʻO ka hapa nui o nā antioxidant a me nā polyphenols i loko o nā huahana e pili kokoke ana i ka ʻili o ka ʻili a i ʻole i ka ʻili ponoʻī. Ua hōʻike ʻia kahi noiʻi i paʻi ʻia i loko o ka puke pai ʻO Nutrition Research ka hapanui o nā hua hua i hōʻike ʻia i ʻelua a 27 mau manawa ʻoi aku ka nui o ka hana antioxidant ma mua o ka pulp o ka hua.

Pāʻoihana: E kāwili mālie i kaʻuala a me nā kāloti ma mua o ka hemo ʻana i ko lākou ʻili, a hoʻohana i ka mea kāwili ʻai a i ʻole ka pahi ʻoi e pale aku a lahilahi i kahi papa mai nā huaʻai a me nā mea ʻai e pono e ihi ʻia.

Mistake # 7: Ke simmering nei ʻoe i nā wikamina a me nā minelala

Me he mea lā he ala maʻalahi ka hoʻolapalapa ʻana i nā mea kanu me ka ʻole o ka hoʻohui ʻana i ka aila, akā hiki i kēia ʻano kuke ke hoʻoheheʻe i ka 90 pakeneka o nā meaʻai. ʻO nā minerala e like me ka pāhare pāpaʻa a me nā huaora hiki ke hoʻoheheʻe ʻia i ka wai e like me B a me C e hoʻopau ʻia me ka wai.

Pāʻoihana: E mālama i kēia mau mea nui mai ka kahe ʻana i ka wā o ke kuke, e hoʻāʻo i ka mahu (e hoʻohana i kahi wai liʻiliʻi me ka hīnaʻi mokuahi), microwaving, a i ʻole ka hoʻoulu ʻana. Ua hōʻike ʻia kahi haʻawina mai ke Kulanui o Essex ma ʻEnelani i ka wā i hoʻomākaukau ʻia ai kekahi mau mea kanu me ka hoʻohana ʻana i kēia mau ʻenehana, mālama ʻia ka hapa nui o nā meaʻai i loko o lākou. A ʻoi aku ka nui o nā helu i ka wā e kuke ai ʻoe i nā lau ʻōmaʻomaʻo ʻeleʻele a ʻalani paha. He waiwai kēia i ka beta-carotene, a ʻo ka ʻaila āu e hoʻohana ai i ka hoʻoulu ʻana iā lākou hiki ke hoʻonui i ka nui o ka antioxidant āu e komo ai a hiki i ka 63 pakeneka, e like me kahi noiʻi i paʻi ʻia ma ka puke pai Molecular Nutrition & Food Research. ʻAʻole pono ʻoe e hoʻohana i ka ʻaila nui; ʻoiai he punetune wale nō.

Mistake # 8: ʻAʻole ʻoe e holoi i kāu huahana a pau ma mua o ka ʻai ʻana

Hoʻomanaʻo ka hapa nui o mākou e holoi i nā plum a me nā hua ma mua o ka ihu ʻana iā lākou, akā i ka manawa hea ka manawa hope loa āu i hana ai i ka maiʻa, ʻalani, cantaloupe, a me ka mango me ka wai? He ʻano ʻē paha ka holoi ʻana i ka hua peel-and-eat, akā hiki ke hoʻoili ʻia ka bacteria ma luna o ka ʻili i kou mau lima a i loko paha o ka hua ke ʻoki ʻoe i loko.

Pāʻoihana: No ka hoʻomaʻemaʻe ʻana i nā huahana, e holo wale i kēlā me kēia ʻāpana ma lalo o ka paʻi a holoi mālie. ʻO ka hoʻohana ʻana i kou mau lima e hamo i nā hua e like me ka ʻalani, ka maiʻa, a me nā pīkī ma lalo o ka wai ua lawa. Ke pau ʻoe, e hoʻomaloʻo i nā mea me kahi lole maʻemaʻe a i ʻole kāwele pepa. He mea nui e holoi i kou mau lima me ke kopa a me ka wai mahana no ka liʻiliʻi he 20 kekona ma mua a ma hope o kou lawelawe ʻana i nā mea i mea e hōʻemi ai i ka laha o ka maʻi bacteria. E hoʻolei i nā lau o nā greens i waho e like me ke kāpeti a me nā letus ma mua o ka holoi ʻana, no ka mea, ʻo lākou ka mea i lawelawe nui ʻia a hiki ke loaʻa nā kiʻekiʻe kiʻekiʻe o ka maʻi bacteria.

Kuhihewa #9: ʻAʻole ʻoe e hoʻohui pono i nā meaʻai

Manaʻo ka hapa nui o mākou e pili ana i ka lawa ʻana o ka hao ke ʻike mākou i ka lethargic a i ʻole ka luhi. Akā, pono kākou e hoʻolohe i ka lawe ʻana i ka hao i kēlā me kēia lā, ma mua o ka hiki ʻana mai o nā hōʻailona. Hoʻopili ko mākou kino ma kahi o 15 a 35 ka nui o ka hao heme (loaʻa i nā ʻiʻo a me ka iʻa iʻa), akā ʻo 2 a 20 wale nō ka nui o ka hao non-heme (mai ka pīni, ka palaoa piha, tofu, a me nā lau ʻeleʻele.

Pāʻoihana: E hoʻonui i ka nui o ka hao āu e lawe ai ma ka hoʻohui ʻana i ka hao non-heme me nā meaʻai a me nā mea inu waiwai nui o ka huaora C, e like me nā hua citrus a me nā wai, nā tōmato, nā pepa wela a me nā ʻono, nā strawberries, a me nā meloni. Hōʻalo i ka inu ʻana i ke kī a i ʻole kope paha i nā pāʻina no ka mea hiki i kēia ke kāohi i ka lawe ʻana i ka hao a hiki i ka 60 pākēneka; i loko o kēia mau mea inu nā mea i kapa ʻia he polyphenols e hoʻopaʻa ai i ka hao. E kali a hiki i ka pau ʻana o kāu pāʻina ma mua o ka hoʻomoʻa ʻana i ka ipuhao.

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