Hoʻonui i kou olakino me ka wai

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I ka nui o nā lā, hana ʻoe i nā mea a pau e hiki ai ke hana hou i nā huaʻai a me nā meaʻai i kāu ʻai: Hoʻohui ʻoe i nā hua i kāu oatmeal, hoʻopaʻa i ka spinach ma kāu pizza, a hoʻololi i kāu fries no kahi salakeke ʻaoʻao. ʻOiai e mahalo ʻia ʻoe no kāu mau hoʻāʻo ʻana, loaʻa ʻoe, ʻoi aku ka 70 pākēneka o nā mākua, ʻaʻole e pā i ka USDA pahuhopu o ʻeiwa mau hua o ka hua (ʻo ia ka ʻehā hapa hapa o nā hua a me ʻelima hapa-kīʻaha o nā mea kanu) i kēlā me kēia lā . Ma laila kahi e komo mai ai ka wai. "He mea nui paha i nā wahine kūpikipiki ke hoʻāʻo e loaʻa nā hua a me nā lau na lākou e pono ai," wahi a Kathy McManus, ʻo RD, ka luna o ka ʻoihana meaʻai ma Brigham a me ka Haukapila Wahine ma Boston. "ʻO ka inu ʻana i 12 auneke i ka lā hiki ke lilo i ala maʻalahi e hoʻokokoke i ʻelua mau lawelawe i kāu pahu hopu."

Hiki i ka wai momona ke hoʻonui i kou olakino, ʻoiai ʻo nā meaola i loaʻa mau i kēia mau mea inu ua helu ʻia me nā mea āpau mai ka pale ʻana i ka maʻi ʻaʻai a pale i nā maʻi pili i ka makahiki. ʻO kahi noiʻi hou i paʻi ʻia ma The American Journal of Medicine i hoʻoholo ai ʻo ka poʻe i inu i ʻekolu mau lawelawe i kēlā me kēia pule o ka wai i kiʻekiʻe i ka polyphenols - nā antioxidants i loaʻa i ka hua waina poni, grapefruit, cranberry, a me ka wai ʻāpala - he 76 pakeneka ka haʻahaʻa o ka hoʻomohala ʻana i ka maʻi Alzheimer. maʻi maʻi. Hoʻohui, ʻoi aku ka kiʻekiʻe o kekahi o nā wai i kūʻai ʻia i loko o kekahi mau mea momona ma mua o nā hua a me nā mea kanu i hele mai lākou (e nānā i nā pahu i kēia moʻolelo no nā kikoʻī).

ʻO ke kī, e like me kā McManus, e hana i ka wai i mea hoʻohui ma mua o kahi pani no nā hua a me nā mea kanu āpau i kāu papaʻai i kēlā me kēia lā. ʻOiai ʻoi aku ka kiʻekiʻe o kēia mau mea inu i ke kō a me nā calorie a ʻoi aku ka haʻahaʻa o ka fiber ma mua o kā lākou mau hoa holoʻokoʻa, hōʻike ʻia kahi noiʻi ʻo ka hui pū ʻana o nā mea ʻelua ka mea maikaʻi loa i kou olakino holoʻokoʻa. Ua loaʻa i ka Harvard-based Nurses 'Health Study ka poʻe mākua i loaʻa ka loaʻa kiʻekiʻe o nā huahana i loko o ke ʻano paʻa a me ka wai-ma kahi o ʻewalu mau lawelawe i kēlā me kēia lā-he 30 pākēneka ka liʻiliʻi o ka hōʻeha puʻuwai a i ʻole ka hahau ma mua o ka poʻe i loaʻa iā 1.5 a ʻoi aku paha. lawelawe i kēlā me kēia lā. Hoʻohui, ko lākou pilikia āpau no nā ʻano maʻi maʻi he 12 pākēneka haʻahaʻa ma mua o nā hua a me nā skimpers veggie '. No ka ʻohi ʻana i nā meaʻai hou aʻe mai kēlā me kēia sip, e hahai i kēia ʻōlelo aʻoaʻo loea.

Hoʻohui ʻia Hiki i kahi kīʻaha o OJ ke hāʻawi i nā huaora C āpau āu e makemake ai i hoʻokahi lā, akā e hoʻomālamalama i kāu pahu hau no kahi ʻano hou a i ʻole ka exotic blend a loaʻa iā ʻoe kahi uku olakino olakino loa. ʻO ia no ka mea ʻo ka inu ʻana i nā ʻano wai e kōkua iā ʻoe e hoʻonui i nā ʻano o nā huaora a me nā minela āu e loaʻa ai. "Hiki i nā huaʻai a me nā mea kanu ke hāʻawi i kahi ana o ka pale ʻana mai nā maʻi a me nā maʻi mau," wahi a Janet Novotny, Ph.D., he kālaihana noiʻi ma ka USDA Beltsville Human Nutrition Research Center ma Maryland. "Akā no ka loaʻa ʻana o nā pono pale nui loa, pono ʻoe e hoʻokaʻaʻike i ke ʻano a me ke kala o nā huahana āu e lawe nei." I loko o kahi noiʻi i paʻi ʻia ma The Journal of Nutrition, ʻo nā wahine i ʻai i ka nui o nā hui botanical (18 mau ʻohana mea kanu a me 5) ka mea i pale aku i ka palekana oxidative, a i ʻole ka haki ʻana o nā pūnaewele a me nā aʻa.

E hoʻololi mai i ka wai hua waina keʻokeʻo i kahi ʻano ʻulaʻula ruby ​​​​(ʻoi aku ka maikaʻi o ka hua ʻeleʻele i ka ʻoki ʻana i ka cholesterol), a i ʻole e hoʻāʻo i ka hui ʻana me ka açai, kahi huaʻai Brazilian waiwai antioxidant.

E aʻo i ka Lingo Ua kūʻai kekahi hale kūʻai i nā "wai inu" wai, a i kapa ʻia hoʻi he "cocktails" a i ʻole nā ​​"punch," he ʻelima pākēneka wai ka nui. He aha kāu e ʻike ai: ka wai, nā kō he nui, a me nā mea ʻala ʻono. E nānā i ka lepili e ʻike i kāu mea e loaʻa ai. "ʻO kāu mea inu he 100 pākēneka wai momona, hana ʻia me ka ʻole o ke kō a i ʻole ka frrupose corn syrup kiʻekiʻe," i ʻōlelo ʻia ʻo Felicia Stoler, R.D., kahi Holmdel, New Jersey, mea mālama meaʻai. "Akā ʻo ke keu nā wikamina, nā minelala, a me nā fiber hiki ke lilo i bonus maikaʻi."

E hoʻopaʻa i ka nui o ka inu ʻelua ʻOiai ʻoi aku ka nui o ka maʻi – e hakakā ana i ka wai momona, ʻaʻole ia he kono e hoʻomau i ka hoʻopiha hou ʻana i kāu kīʻaha. "ʻO ka hapa nui o nā wai momona ʻaʻole ʻoi aku ke kiʻekiʻe ma nā calories a me nā sugars kūlohelohe - a 38 mau keneta no ke aniani 8 – auneki – akā lawe pū i ka manawa liʻiliʻi e hoʻopau ai ma mua o ka hua holoʻokoʻa," wahi a Stoler. ʻAʻohe ʻili a me ka ʻoki ʻana i pili, a ʻokoʻa i nā meaʻai āpau, ʻaʻole hana nui ka ikehu i nā mea inu e hoʻopiha iā ʻoe – kahi e hiki ai ke pela i ke kaupaona inā ʻaʻole ʻoe e akahele.Ua ʻike ʻia kahi noiʻi i paʻi ʻia ma ka International Journal of Obesity i ka wā i hāʻawi ʻia ai nā kānaka i ka mana paʻa a i ʻole ka wai o kekahi mau meaʻai (wai melon me ka wai melon, cheese versus milk, a me ka ʻiʻo niu me ka waiu niu), ʻo ka poʻe i inu i ka wai i hoʻopau ʻia a hiki i ka. 20 pākēneka hou aku o nā calorie ma ke koena o ka lā.

"ʻO ka hapa nui o nā wai he haʻahaʻa i ka fiber, kahi meaʻai e kōkua i ka hoʻopaneʻe ʻana o kou ʻōpū," wahi a Stoler. "A ʻaʻole like me nā huaʻai a me nā huaʻai holoʻokoʻa, e lawe i ka manawa e wāwahi ʻia e ke kino, neʻe ka wai i kāu ʻōnaehana kokoke i ka wikiwiki e like me ka wai." E hana i ka wai i ka pūhaka - kahi ʻoluʻolu o kāu papaʻai, paipai ʻo ia e kaohi i kāu lawe ʻana ʻaʻole i ʻoi aku ma mua o 200 mau calorie i kēlā me kēia lā. ʻO 16 mau auneke ka nui o nā ʻano huaʻai (e like me ka ʻāpala, ʻalani, a me ka huaʻulu), ma kahi o 8 a 12 paha ʻoloka no nā wai kō (e like me ka hua waina a me ka pomegranate), a me 24 auneke o ka nui o nā wai momona.

Mai hooluolu i ka wai hookeai Ua lohe paha ʻoe ʻo kēia meaʻai koʻikoʻi-ʻo ka ʻai ʻana i ka wai wale no nā lā a i ʻole nā ​​​​wiki ma ka hopena-hiki ke kōkua iā ʻoe i ka hoʻohaʻahaʻa a i ʻole "hoʻomaʻemaʻe" i kou kino i nā mea ʻino, akā ʻōlelo ʻo McManus ʻaʻole e kūʻai i ka hype. "ʻAʻohe wale he hōʻike ʻepekema e hōʻoia i ke ola ʻana i ka wai e kōkua i ka kipaku ʻana i nā huahana neoneo mai kāu ʻōnaehana," i ʻōlelo ʻo ia. "E hōʻole wale ana ʻoe i kou kino i nā meaola kūpono mai nā meaʻai āu e ʻai ʻole ai, e like me nā protein protein, nā momona momona, a me nā hua āpau.",

Ma muli o ka liʻiliʻi o nā calorie (ma lalo o ka 1,000 i kēlā me kēia lā), hiki paha iā ʻoe ke lohi, noʻonoʻo, a i ʻole ka huhū - ʻaʻole e haʻi i ka pōloli. Hōʻike kekahi poʻe i ka hanu maikaʻi ʻole, breakouts, a me ka huehue sinus. ʻOiai hiki iā ʻoe ke hoʻomanawanui i kēlā mau mea āpau, ʻaʻole paha ʻoe e ʻike i ka lilo ʻana o ke kaumaha mau loa. "Holo paha ʻoe i kekahi mau paona," wahi a McManus "Akā e hoʻi mai lākou i ka wā e hoʻomaka ai ʻoe e ʻai hou i ka meaʻai maoli."

Loaʻa hou ʻO kekahi o nā hoʻolālā maikaʻi loa e kāohi i nā calorie, hoʻonui i nā ʻano like ʻole, a hoʻonui i ka waiwai meaʻai i kēlā me kēia aniani ʻo ka hana ʻana i kāu hui hou ma ka home. ʻO ia no ka mea hiki iā ʻoe ke lima lima i nā ʻano hua a me nā mea ʻai (kahi kokoke e paʻa mau ka nui o nā calories) āu e hoʻohana nei. A inā ua kāohi ka manawa hoʻomākaukau iā ʻoe mai ka ʻai māmā ʻana i ka hua, ka wai ʻono e ʻae iā ʻoe e ʻoki i nā kihi: hiki ke hoʻopili ʻia ka hapa nui o nā mea i kāu wai wai (ʻili, ʻili, a me nā mea āpau) a ʻokiʻoki i mau ʻāpana nui e kūpono i ka paipu feeder.

ʻOiai aia ʻekolu ʻano juicers– masticating, triturating, a centrifugal– ʻo ka hope ka mea maʻalahi loa e hoʻohana a ʻoi aku ka maʻalahi. ʻO ke kumukūʻai maʻamau ma waena o $ 100 a $ 200, "hana ke ʻano centrifugal ma ka grating mua ʻana a me ka ʻoki ʻana i ka ʻai, a laila wili ʻia ia ma kahi kiʻekiʻe rpm [kipi i kēlā me kēia minuke] e hoʻokuʻi i ka pulp e kūʻē i kahi kānana koʻikoʻi," wahi a Cherie Calbom, ka mea kākau o Juicing. no ke Ola. "Ke kūʻai hele ʻana a puni, e nānā i kahi hiʻohiʻona me 600 a hiki i ka 1000 watts o ka mana a me nā ʻāpana hiki ke hoʻoneʻe ʻia i hiki ke hele i ka mīkini holoi pā."

Pono i ke alakaʻi hou aʻe? Ma hope o ka hoʻokomo ʻana i kekahi mau mea hoʻopuka kaulana i kā lākou paces, ua loaʻa i kēia mau mea ʻekolu nā māka kiʻekiʻe loa no ka wikiwiki, maʻalahi o ka hoʻohana ʻana, a me ka hoʻomaʻemaʻe wikiwiki.

• ʻO ke kumu kūʻai maikaʻi loa: ʻO Juiceman Junior Model JM400 ($70; ma Wal–Mart) Hana ʻia no ka holo ʻana i ʻelua wikiwiki, ua lawa kēia mea unuhi i hoʻopaʻa ʻia i ka chrome e hōʻike ma kāu countertop ma waena o nā hoʻohana.


• ʻO ka hoʻomaʻemaʻe maʻalahi: Breville Juice Fountain Compact ($100; brevilleusa .com) ʻAʻole liʻiliʻi kēia ʻano hoʻohālike maʻalahi ma mua o nā juicers ʻē aʻe ma waho a ua hoʻolālā ʻia me nā ʻāpana hiki ke hoʻoneʻe ʻia, holoi ipu-palekana. ʻO nā mea keu e like me ka uhi splash – proof and shock – resistant plug e hana i kēia mea unuhi ma ke ʻano akamai.


• Kūpono no nā ʻohana nui: Jack LaLanne Power Juicer Pro ($150; manaikaika.com) Mahalo i kona nui hāpana a me ka paipu hānai nui, hana iki ʻoe i ka ʻokiʻoki ma mua o ka hoʻohui ʻana i nā hua a me nā mea kanu i kēia mea unuhi kila. Hāʻawi kahi mea hoʻonāuki iā ʻoe e mālama i ka pulp waiwai-fiber e hoʻohana ai i nā kopa, nā salsas, nā muffins, a me nā mea ʻē aʻe.

Hoʻokolohua me kahi Lot o nā mea hoʻohui Hiki iā ʻoe ke hoʻonui i ka nui o nā mea momona āu e loaʻa nei i ka ʻoki ʻana i ka nui o ke kō ma ka hoʻolei ʻana i hoʻokahi mea kanu i loko o kāu kāwili. & quo; ʻo nā pepa ʻulaʻula a melemele hoʻi i piha i nā carotenoids, ʻoiai e hiki i nā kukama ke hoʻohui i ka potassium, "wahi a Calbom." . "

ʻO nā peʻa, nā ʻomaʻomaʻo ʻōmaʻomaʻo, a me nā hua a pau i ka wai kiʻekiʻe, no laila ʻono lākou i ka ʻono o kāu inu me ka ʻole o ka spike i ka ʻike calorie. Paipai ʻo Calbom i ka holoi ʻana i kāu mau huaʻai a me nā mea kanu ma mua o ke kīloi ʻana iā lākou i loko o ka wai ʻono e hoʻopau i kahi lepo, puna, a i ʻole nā ​​pesticides.

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