Eia kekahi kumu nui e ʻai ai i nā momona momona

Anter

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ʻO nā hua, nā hua, a me nā avocados kahi kumu maikaʻi o nā momona momona e pono ai i kēlā me kēia mea ke hoʻohui i kā lākou papaʻai. A ʻoiai ʻoe e hoʻonui nui i ka momona ma ka laulā, a i ʻole nā ​​ʻano maikaʻi ʻole (e laʻa me nā salakeke saladi) hiki ke pāpālua i nā calori i kāu pāʻina, pono nui kahi ʻāpana o ka momona no nā kumu hou aʻe ma mua o nā pono o ka momona ponoʻī. . Hiki i nā momona olakino ke kōkua iā ʻoe e kiʻi i ka bang momona nui loa no kāu kala pū kekahi.

No ke aha mai? Aia he ʻelua mau ʻano wikamina ma laila: nā wai hiki ke hoʻonā ʻia me ka wai a me nā momona momona. ʻO ka hapa nui o nā wikamina (e like me ka wikamina C a me kāu mau huaʻai B āpau) he hiki ke hoʻoheheʻe ʻia i ka wai, a no laila e ʻoki wale ʻia i ka wā e hoʻopau ʻia ai i ka ʻoi. Akā manaʻo ʻia nā huaora A, D, E, a me K a momona a hoʻāhu ʻia i loko o ke akepaʻa a me ka momona. No laila ʻoiai ʻoe e pono ai e ʻai i ka wikamina C a me nā wikamina i hoʻoheheʻe ʻia e ka wai i nā manawa āpau, kau ʻia kou kino ma luna o nā wikamina hiki ke hoʻonā ʻia ka momona. (ʻO kēlā huakaʻi holoʻokoʻa holoʻokoʻa i Mexico e hāʻawi i kou kino me ka lawa ka wikamina D e hoʻomau iā ʻoe i mau pule!)

Hana pololei nā wikamina hiki ke hoʻoheheʻe ʻia momona e like me ke kani-hoʻoheheʻe lākou i kahi kumu o ka momona momona a lawe ʻia i loko o nā ʻōpū, i loko o ke kahe o ke koko, a laila i ke ake a hiki i ko lākou makemake. Akā ma laila ʻoe e akahele ai. I mea e ʻohi piha ai i nā pono o nā huaora A, D, E, a me K, pono i kāu papaʻai e lawa pono nā momona olakino e lawe i kēia mau huaora i loko o kou kino. ʻO ka ʻai ʻana i kēia mau huaora me ka lawa ʻole o ka momona e like me ka waiho ʻana i ke kinoea i loko o ke kaʻa akā ʻaʻohe o kekahi ma ka noho o ka mea hoʻokele. ʻAʻole ʻoe e hele i kahi me kēlā pahu piha o ke kōkō (ʻo ia kāu kīʻaha nui o greens) me ka ʻole o kahi hoʻokele i koho ʻia (~ momona!).

ʻO ka hoʻoponopono, ʻoiaʻiʻo, ʻaʻole e alualu i kāu mea leʻaleʻa me kahi pahu o nā donut i kālua ʻia. ʻO kahi ʻē aʻe, hōʻike ka noiʻi he ʻoi aku ka maikaʻi o ka lawe ʻana i ka wikamina me ka haʻahaʻa a me ka haʻahaʻa o ka momona (ma kahi o 15 a 30 gram) i hoʻohālikelike ʻia me ka momona ʻole a me ka meaʻai momona loa (ma kahi o 35 mau g). No laila ʻo ia ka mea e pili ana i ka auneke o nā nati, kahi punetune o ka ʻaila ʻoliva, a i ʻole 1/3 o kahi avocado. ʻOi aku ka maikaʻi e kaohi i nā momona momona mai nā kumu holoholona a pale i nā momona trans, a ma kahi o ka hoʻopili ʻana me nā meaʻai i kiʻekiʻe me nā momona polyunsaturated a monounsaturated e like me ka ʻaila ʻoliva, avocado, nati, nā hua, flax, iʻa, a me chia.

Makemake i kahi hoʻoulu manaʻo? Eia kekahi o kaʻu hui pū ʻana. ʻOiai ʻaʻohe hōʻike ikaika e ʻōlelo i kahi momona kikoʻī e kōkua i kekahi mea hou aʻe ma mua o kahi ʻē aʻe, ke kolo nei i ka make o nā kumuwaiwai kūlohelohe ʻole e hāʻawi i nā ʻano āpau-kahi kī nui o ka papaʻai olakino.

• ʻO ka salakeke Avocado me ka aila ʻoliva no ka lawe ʻana i ka wikamina E
• ʻO ka tī liʻiliʻi me nā ʻalemona no ka lawe ʻia ʻana o ka wikamina D
• ʻO nāʻuala me ka hua pīnī no ka omo huaora A
• Kāpena i kāpī ʻia me ka iʻa momona no ka lawe ʻia ʻana o ka huaora K

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