17 mau mea ʻai momona momona

Anter

• 1. ʻO kaʻiʻo
• 2. Iʻa
• 3 mau hua
• 4. Nā mea inu mea kanu
• 5. Pāhiʻa
• 6. Pata
• 7. Yogurt
• 8. Kefir
• 9. ʻAilima hou
• 10. Nā mea kanu
• 11. Nā huaʻai
• 12. Nā hua maloʻo
• 13. ʻAila ʻoliva keu
• 14. palaoa niu
• 15. Nā hua
• 16. Nā meaʻono maoli
• 17. Ka wai, tī a me ke kope

ʻO nā mea ʻai momona, e like me ka ʻai, nā hua, kekahi mau huaʻai a me nā mea kanu, loaʻa ka huina haʻahaʻa o nā hua paʻakai, kahi e hoʻēmi ai i ka nui o ka insulin i hoʻokuʻu ʻia a hoʻonui i ka lilo o ka ikehu, a hiki ke hoʻokomo ʻia kēia mau meaʻai i loko o ka papa ʻaina momona, no ka mea, kōkua ka paipai ʻana i manaʻo o ka piha, hoʻemi i ka pehu a hoʻonui i ka metabolism.

Hoʻohui ʻia, pono e hoʻopau ʻia nā mea ʻai momona ma ko lākou ʻano kūlohelohe, e hōʻalo ana i nā meaʻai i hana ʻia me ka hana, me ke kō a me ka gluten no ka mea hoʻonāukiuki lākou i ke kino, e hana ana i nā maʻi a me nā maʻi i loko o ka metabolism e like me ka maʻi kō. No laila, he mea nui e hāʻawi i ka makemake i nā momona maikaʻi e like me ka aila ʻoliva a i ʻole ka aila niu no ka mea ʻoi aku ke olakino.

ʻOiai he nui nā pono olakino ke olakino momona, pono e hōʻike ʻia e ka nutristist, no ka mea hiki ke pale i ka hemahema o nā wikamina a me nā minelala. E nānā i ke alakaʻi piha i ka papaʻai momona haʻahaʻa.

ʻO nā mea ʻai momona momona i paipai ʻia ma muli o kā lākou pono a kūkulu ʻia:

1. ʻO kaʻiʻo

ʻO ka ʻiʻo keʻokeʻo, e like me ka moa, ʻāpala a i ʻole ka lāpaki ka liʻiliʻi o ka momona a me nā calorie, akā, ʻo nā ʻiʻo ʻulaʻula e like me ka moa, puaʻa, keiki a hipa paha e waiwai i ka protein, e kōkua ana e hōʻemi i ka wī a hoʻonui i ka māʻona a, no laila, he mea nui hoʻopau ʻia i ka papaʻai momona haʻahaʻa.

ʻO kaʻiʻo kahi meaʻai mea momona momona i loaʻa nā meaola e like me ka omega 3, ka mea e kōkua ai e hōʻemi i ka mumū i loko o ke kino, ʻo ka huaola E kahi anti-antioxidant maoli a me ka linoleic acid kahi momona maikaʻi e kōkua i ka pale ʻana i ka maʻi puʻuwai a, no laila, pono e hoʻopili ʻia. i ka papaʻai olakino a kaulike.

2. Iʻa

ʻO ka iʻa kahi meaʻai momona momona, kahi kumu maikaʻi o ka protein, kahi anti-inflammatory kūlohelohe a, me ia mea, waiwai nā iʻa e like me ka salemona a me ka mackerel i ka omega 3, e kōkua ana i ka kaohi ʻana i ka glucose koko a me ka cholesterol a no ka hana pono ʻana o ka lolo.

Hoʻohui ʻia, ʻo nā iʻa kēpau, e like me ka tuna, sardine a i ʻole salemona, i mālama ʻia i kahi kini kūpono, e mālama nei i nā meaola i mālama ʻia e like me ka omega 3 e kōkua ai i ka pale ʻana i nā maʻi puʻuwai, ʻae ʻia i nā meaʻai momona momona, ʻoiai ke mālama pono ʻia. i ka aila ʻoliva ke kōkua ia e mālama i ka maikaʻi a me nā meaʻai o ka iʻa.

3 mau hua

ʻO ka hua manu ka meaʻai me nā pono olakino like ʻole me ka hoʻonui ʻana i ka pale ʻana, ka hoʻemi ʻana i ka lawe ʻia ʻana o ka kolesterol i loko o ka ʻōpū, ka paipai ʻana i ka loaʻa ʻana o ka mākala a me ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo no ka mea waiwai ia i nā protein a me nā huaora A, D, E a me ka B complex a no laila , hoʻokomo ʻia i loko o ka papaʻai momona haʻahaʻa. E nānā i nā pono olakino 8 nui o ka hua manu.

4. Nā mea inu mea kanu

ʻO nā mea inu mea kanu e like me ka ʻalemona, ka hazelnut a i ʻole ka cashew e manaʻo ʻia he mau mea momona momona no ka mea he momona maikaʻi lākou, he haʻahaʻa kō a me nā pono olakino e like me ke kaohi ʻana i ka glucose glucose a me ka pale ʻana i ka ʻelemakule.

5. Pāhiʻa

ʻO nā pīhi i kūpono i ka papaʻai momona haʻahaʻa ʻo ia nā mea ʻaʻohe mea hoʻohui, ʻo nā pīkī i makemake nui ʻia ʻo ka mozzarella, brie, cheddar, parmesan, camembert, me ka tī rennet a me ka tī kao.

ʻO ka kīʻaha kahi meaʻai momona i ka calcium, nā protein a me nā momona maikaʻi, akā me ka haʻahaʻa o nā haʻiki a hiki ke hoʻopili ʻia i ka papaʻai o kēlā me kēia lā. E ʻike i nā pōmaikaʻi ʻē aʻe.

6. Pata

ʻO ka waiūpaka maʻamau kekahi o nā huahana waiū i hiki ke hoʻopau ʻia ma ka papaʻai momona haʻahaʻa, no ka mea, hana ʻia ia mai ka momona waiū, he momona maikaʻi ia, a he mau pono e like me ka mālama ʻana i ka hana kūpono o ka lolo a me ka pale ʻana i ka hoʻomaka o ka puʻuwai. maʻi.

Hoʻohui, ʻo ka ghee butter kekahi mea ʻai momona haʻahaʻa no ka mea ʻoiai ʻoi aku ka haʻahaʻa o nā haʻiki, momona ia i nā momona maikaʻi a ʻaʻohe ona lactose. Hoʻomaopopo he aha ka ghee butter, he aha kona mau pono a pehea e hana ai.

7. Yogurt

ʻO nā yogurts i ʻōlelo ʻia i ka papaʻai momona haʻahaʻa he mau yogurts Helene a me nā yogurts kūlohelohe, no ka mea, hana ʻia lākou mai ka momona momona, waiwai i ka calcium a me ka protein, kahi e hoʻoikaika ai i nā iwi a hāpai i ka hoʻonui ʻana o ka nui o nā mākala.

Hoʻohui ʻia, nui nā pono o ka yogurt e like me ka hoʻoponopono ʻana i ka ʻōpū a me ka hāʻawi ʻana i ka nui o ka calcium i ke kino, e kōkua ana i ka pale ʻana i nā maʻi e like me ka osteoporosis. E ʻike i nā pono ʻē aʻe o ka yogurt i kou hoʻomākaukau ʻana ma ka home.

8. Kefir

ʻO Kefir kahi mea ʻai momona haʻahaʻa, hana ʻia ma o ka hoʻowali ʻana o ka waiū me nā hua kefir, he ʻano like me ka yogurt a, he nui nā pōmaikaʻi o kāna ʻai ʻana e like me ke kōkua ʻana e mālama i ke olakino o ka ʻōpū, hoʻēmi i ka makaʻu o nā maʻi maʻi a hoʻomaikaʻi i ka ʻōnaehana pale ʻaʻano E nānā he aha kefir, nā pono a pehea e hana ai.

9. ʻAilima hou

ʻO ka waiūpaʻa hou me ka ʻole o nā mea hoʻohui ka mea ʻai momona momona i loaʻa mai i ka momona o ka waiū a, no ka mea aia nā momona momona, loaʻa nā pono olakino e like me ka hāʻawi ʻana i ka ikehu a kōkua i ka ulu ʻana o ka lolo

Eia nō naʻe, he mea nui e hoʻopau ʻia ia i ka hoʻohaʻahaʻa a e like me ka ʻōlelo a ka nutristist no ka mea he meaʻai momona ia i nā momona.

10. Nā mea kanu

ʻO nā mea kanu e like me lettuce, spinach, arugula, cauliflower, asparagus a i ʻole broccoli he mau mea momona momona, ʻo ia hoʻi, haʻahaʻa i nā huaʻale a me nā momona a me nā huaora, me nā pono he nui e like me ke kōkua e mālama i ke olakino o ka ʻōpū, e hoʻonui ana i ka manaʻo māʻona a hoʻoponopono i nā pae kō kō.

Eia nō naʻe, ʻaʻole nā ​​mea ʻai āpau he mau mea momona momona, e like me ka hana ʻana me ka uala mau, i loaʻa ka nui o nā huaʻāpā a, no laila, pono e hoʻopau ʻia me ka hoʻohaʻahaʻa.ʻO kahi koho no ka pani ʻana i kaʻuala mau he ʻuala, ʻoiai he ʻona mau nā mea momona, a no laila, pono e ʻai ʻia i ka manawa, ʻoi aku ka waiwai o ka meaʻai. Hoʻomaopopo i nā pono olakino o kaʻuala a pehea e hoʻopau ai iā lākou.

11. Nā huaʻai

ʻO nā hua i hōʻike ʻia i ka papaʻai momona haʻahaʻa he mau huaʻai hou a me kahi kō o ke kō e like me nā raspberry, blueberry, strawberry, avocado, niu a me ka pea, a he mau pono olakino e like me ka pale ʻana i ka maʻi diabetes, hoʻomaikaʻi i ka hoʻomanaʻo a me ka hoʻoikaika ʻana i ka ʻōnaehana pale.

ʻO ka huaʻai kahi meaʻai momona i ka fiber a me nā wikamina, akā naʻe, ʻaʻole nā ​​huaʻai āpau i nā mea momona momona no ka mea he nui nā kō i kekahi, e like me ka fructose. He mea nui ka ʻai ʻana i nā hua ma kona kūlana kūlohelohe a ʻaʻole hoʻi i nā wai momona, no ka mea, pono i hoʻokahi wai i nā hua he nui, i like ia me ke kō.

Hoʻohui ʻia, nā huaʻai e like me nā ʻōmato, eggplants, kukama, peppers a zucchini paha nā mea ʻai momona momona hiki ke ʻai mau ʻia.

12. Nā hua maloʻo

ʻO nā hua maloʻo e like me nā walnuts, nā nati Brazil, nā hazelnut a i ʻole nā ​​ʻalemona nā meaʻai momona momona i waiwai i nā momona maikaʻi, nā olonā, nā huaʻai B paʻakikī a me ka zinc a he nui nā pono olakino e like me ka hoʻomaikaʻi ʻana i ka kolesterol, ka hoʻoikaika ʻana i ka ʻōnaehana pale a hāʻawi i ka ikaika i ka meaola.

Eia nō naʻe, pono e hoʻopau ʻia lākou i ka hoʻohaʻahaʻa no ka mea he nui kā lākou i nā calorie. E ʻike pehea e hoʻopau ai i nā hua maloʻo me ka loaʻa ʻole o ka momona.

13. ʻAila ʻoliva keu

ʻO ka ʻaila ʻoliva he momona maikaʻi, a no laila i manaʻo ʻia he meaʻai momona haʻahaʻa, e hōʻike ana i nā pono he nui no ke kino e like me ka mālama ʻana i ke olakino puʻuwai, hoʻohaʻahaʻa ʻana i ke kahe o ke koko a hoʻēmi paha i ka cholesterol maikaʻi ʻole, i ʻike ʻia ʻo LDL, a me nā triglycerides koko.

Lawe ʻia ka aila ʻoliva mai nā ʻoliva a, no ka hapa nui, hana ʻia e nā monounsaturated fatty acid, ka mea olakino ʻoi loa o ka aila ʻoliva wahine puʻupaʻa, kahi i loaʻa ma lalo o ka 0.8 acidity a me ka aila ʻoliva i hana ʻia mai kahi kaomi kaomi, ʻo ia , ʻo ia ka momona e puka i ka wā e ʻomi ʻia ka ʻoliva.

Ma waho o ka ʻaila ʻoliva, aia kekahi mau momona maikaʻi e like me ka aila niu puʻupaʻa keu a i ʻole ka aila avocado puʻupaʻa i hoʻohui ʻia i ka papaʻai momona haʻahaʻa. He mea nui ia e ʻike ke kanaka ʻaʻole maikaʻi ke olakino, ka palaoa a me ka aila sunflower no ka mea ʻaʻole ia he kūlohelohe a hiki ke hoʻonāukiuki i ke kino.

14. palaoa niu

ʻO ka palaoa niu kahi meaʻai mea momona momona no ka mea ʻoi aku ka liʻiliʻi o ka momona i ka hoʻohālikelike ʻia me nā palaoa ʻē aʻe, loaʻa nā momona maikaʻi a kiʻekiʻe i ka fiber, hoʻonui i ka māʻona, kōkua i ka mālama ʻana i ke kō kō a me ka hoʻohaʻahaʻa ʻana i ke kolesterol maikaʻi.

Ma waho aʻe o ka palaoa niu, nā palaoa ʻē aʻe e like me ka maiʻa, buckwheat, hua maloʻo, cassava a i ʻole ka palaoa chestnut e paipai ʻia i kahi papaʻai momona haʻahaʻa. Eia nō naʻe, inā e lilo ka pahuhopu o ke kanaka i ka kaumaha, pono e hoʻopau ʻia ka palaoa i ke kaulike. E nānā he aha ka buckwheat, he aha kona mau pono a pehea e hoʻohana ai.

15. Nā hua

ʻO ka pua Sunflower, flaxseed, ʻumeke, chia a i ʻole nā ​​sesame nā mea momona momona maikaʻi loa me kekahi mau pono e like me ke kōkua ʻana e pale aku i nā maʻi o ka maʻi maʻi a mālama paha i ke olakino ʻōpū, hiki ke ʻai ʻia, no ka laʻana, me kahi meaʻai māmā me ka yogurt maoli a i ʻole ka salakeke. E aʻo i ke ʻano o ka hua lulu a pehea e hoʻohana ai.

16. Nā meaʻono maoli

ʻO ka hoʻohana ʻana i nā meaʻono kūlohelohe e like me stevia, xylitol, meli maʻemaʻe a i ʻole ke kō niu nā koho olakino e ʻae iā ʻoe e hōʻono i nā meaʻai, mai hoʻololi i nā pae kō kō a ʻaʻohe nui o nā calories. E ʻike i nā ala kūlohelohe he 10 e pani ai i ke kō.

17. Ka wai, tī a me ke kope

ʻO ka wai, kope kope ʻole ʻia, tī, huaʻai infusion a i ʻole wai mea ʻono nā mea inu momona momona e kōkua i ka hydrated o ke kino, kōkua i ka digestion a hoʻomaikaʻi i ke kahe o ke koko.

He mea nui ka hydration no ka hana kūpono ʻana o ke kino, akā naʻe, ʻaʻole nā ​​mea inu āpau he waiʻalā liʻiliʻi a no laila, he mea nui e hōʻalo i nā mea inu ʻona me nā kō a me nā mea inu momona. E nānā i ka wikiō pehea e inu hou ai i ka wai: