ʻO nā meaʻai maikaʻi loa e ʻai pū ai no ka momona o ka momona

Anter

• ʻO Catechins + Wikamina C
• ʻO ka Vitamin C + Iron-Base Iron
• Kalipuna + Wikamina D
• ʻO ka Vitamin D + Magnesium
• Kālepaʻa + Protein
• ʻO Curcumin + Piperine
• Zinc + Protein holoholona
• ʻO nā Vitamina Hiki i ka momona + ka momona
• Nānā no

Ke hiki mai i ka meaʻai, maʻalahi ka noʻonoʻo ʻana i nā meaola e hele ana i loko o kou kino e like me nā mea hele liʻiliʻi, e hoʻomoe ana i ko lākou ala i nā pūnaewele a me nā aʻa. A ʻoiai ʻo ia e hana i kahi kiʻi leʻaleʻa, ʻaʻole ia he maʻalahi. Nānā i ke kuhi: ʻAʻole lawe maikaʻi ʻia kekahi mau meaʻai inā ʻai ʻoe iā lākou iho. Ma kahi o, pono e hui pū ʻia lākou ʻē aʻe i nā mea momona i mea e loaʻa ai i kou kino ka hapa nui o ia mau mea - a maʻalahi ia e like me ka ʻai pū ʻana i kekahi o nā meaʻai pū.

ʻO ka hana pēlā e hiki ai i nā mea momona ke launa pū a hoʻomaka i nā hopena kemika e pono ai e kākoʻo i ka lawe nui ʻia, wahi a Alice Figueroa, M.H., R.D.N., hoʻokumu o Alice ma Foodieland. I ka hoʻohālikelike ʻana, inā ʻoe e ʻai ʻokoʻa i kēia mau meaola, e pau paha i ka ʻai ʻia a wāwahi ʻia kekahi e ka manawa āu e ʻai ai i ka ʻē aʻe, e hōʻemi ana i nā manawa o ka launa pū ʻana a hiki iā ʻoe ke ʻohi i nā pono kūpono.

Akā, e kali — pehea ʻoe e ʻike ai e ʻai nui ana ʻoe i kēlā me kēia meaʻai e hōʻoia i ka hoʻopaʻa ʻana o ka poʻe kiʻekiʻe? ʻO ka hoʻohui wale ʻana i nā meaʻai i loko o kahi pāʻina kaulike a me ka waihoʻoluʻu e loaʻa ai ka hana, e like me Figueroa. "ʻO ke ala maʻalahi a maʻalahi hoʻi e hoʻomaʻamaʻa i ka hoʻopili ʻana i ka meaʻai ma o ka ʻai ʻana i kahi pā like ʻole e laʻa me nā huaʻai momona a me nā lauʻai, nā momona momona, a me nā protein," i ʻōlelo ʻo ia. "Inā he ʻai kāu, nā meaʻai like ʻole a me nā meaʻai māmā, e loaʻa ana paha ʻoe i nā huaola āpau āu e pono ai mai ka ʻai me ka ʻole e hopohopo no ke ana ʻana i nā ʻāpana a i ʻole nā ​​lawelawe ʻana."

Ma mua, e aʻo e pili ana i ʻewalu mau huina momona pono, a me nā hui pū ʻana o ka meaʻai mai nā dietitians i hiki ai iā ʻoe ke hoʻokomo maʻalahi i kēlā me kēia duo nutrien i kāu papaʻai.

ʻO Catechins + Wikamina C

Inā ʻoe he pā pā nui kī, ua lohe paha ʻoe no catechins, aka nā mea hoʻohui i ke kī e hoʻomaʻamaʻa maikaʻi loa ai ka inu iā ʻoe. ʻO nā Catechins nā antioxidants, ʻo ia hoʻi ke hakakā nei lākou i ke koʻikoʻi oxidative ma o ka pale ʻana i nā radical manuahi. (ʻO ke koʻikoʻi o ka oxidative stress, BTW, hiki ke alakaʻi i nā maʻi maʻi e like me ka maʻi puʻuwai, rheumatoid arthritis, a me ka maʻi kanesa.) Aia nō kahi hopu, akā naʻe: Ma o lākou iho, ʻaʻole paʻa nā catechins i nā wahi kūʻokoʻa a i ʻole ka acidic e like me ko mākou ʻōpū, wahi a Michelle ʻO Nguyen, RD, kahi papaʻai meaʻai i hoʻopaʻa inoa ʻia ma Keck Medicine o ke Kulanui o Kaleponi Hema. I laila wale nō, maʻalahi ka catechins i ka haki ʻana, a hiki i ka lawe maikaʻi ʻole ʻana i ka nui.

E komo i ka wikamina C, kahi nutrient pono e pili ana i ka hana pale a me ka synthes collagen. ʻO ka Vitamin C acidifies i ka ʻōpū o ka ʻōpū, ka mea e pale ai i nā catechins mai ka hoʻohaʻahaʻa ʻana, e like me Kylie Ivanir, M.S., R.D., ka meaʻai meaʻai a me ka mea nāna i hoʻokumu i ka Within Nutrition. Hoʻopili kēia i kā lākou omo ʻana i loko o nā ʻōpū, e hōʻoia ana i hiki i kou kino ke hoʻohana maoli i kēlā maikaʻi antioxidant. (Pili: Nā Mea ʻai Antioxidant-Rich Nui loa e Hoʻouka Lā, Stat)

Nā Pāʻai ʻAi: nā huaʻai momona C me ke kī a i ʻole ka smoothie ma ke kī

ʻO ka combo kūmole o ka wai lemon a me ke kī kahi laʻa maikaʻi loa. "Hiki iā ʻoe ke nānā no nā koho tī mākaukau i loaʻa [hoʻohui ʻia ka wikamina C], akā ʻo ka hoʻohui ʻana i kahi ʻomi o [wai lemonona hou] ʻoi aku ka maikaʻi," wahi a ʻIvir. ʻAʻole pupule i ke kī wela? E hana i kahi smoothie kī ʻōmaʻomaʻo matcha me nā strawberries a i ʻole nā ​​hua huaʻai C-packed o kāu koho, ʻōlelo ʻo Nguyen.

ʻO ka Vitamin C + Iron-Base Iron

Hoʻonui ka wikamina C i ka omo ʻana i ka hao non-heme, kahi ʻano hao i loaʻa i nā meaʻai mea kanu e like me nā pi, nā lihi, nā hua, nā hua, nā tofu, a me ka milo. Pono ka hao no ka hana ʻana i nā homone a lawe i ka oxygen i loko o ke koko. Eia nō naʻe, ma muli o kona ʻano kemika, loaʻa i ka hao non-heme kahi bioavailability haʻahaʻa, ʻo ia hoʻi ʻaʻole maʻalahi e nā ʻōpū. (FYI, ʻo kekahi ʻano hao he heme hao, i loaʻa i nā huahana holoholona e like me ka moa, ka pipi, nā iʻa iʻa, a me nā iʻa, ʻoi aku ka maʻalahi o ka lawe ʻia ʻana e ia iho, wahi a Figueroa.)

ʻO ka hoʻohui ʻana i ka hao non-heme me ka wikamina C hiki ke hoʻonui i ka omo o ka mea ma mua, ʻoiai ʻo ka wikamina C ke hana nei i kahi paʻa hikiwawe ke hoʻoheheʻe ʻia (aka hoʻoheheʻe ʻia) me ka hao non-heme, e like me kahi ʻatikala i paʻi ʻia i loko o ka Ka Nūpepa o ka Nutr a me Metabolism. A hoʻololi kēia i ka hanana kemika o ka hao non-heme i ʻano i maʻalahi ke komo ʻia e nā hunaola ʻōpū, nā ʻōlelo a Figueroa.

Nā Pāʻai ʻAi: kahi kaomi o ka wai lemona i loko o ka sup lentil; nā lāʻau bele me ka hummus; nā ʻōmato keu a me nā pepelu bele i hui ʻia i loko o ka chili pi ʻeleʻele. (Pili: Pehea e kuke ai me Citrus no kahi Vitamin C Boost)

Kalipuna + Wikamina D

ʻAʻole ia he mea hūnā i ke koʻikoʻi o ka calcium no ke olakino iwi, akā ʻaʻole lawa ka ʻai ʻana i ka calcium. pono ʻoe e hoʻoulu i ka lāʻau D. "Pono ʻia ka wikamina D e hoʻonui i ka lawe ʻana o ka calcium," wahi a Figueroa. Hana ia ma ka lawe ʻana i ka calcium ma o nā hunaola ʻōpū, e like me ka loiloi ʻepekema i ka ʻO ka Pai honua o Gastroenterology. I ka ʻoiaʻiʻo, me ka lawa ʻole o ka wikamina D, hiki iā ʻoe ke komo 10 a 15 pākēneka o ka calcium āu e ʻai ai, e hoʻomaopopo ʻo Figueroa. (Pili: nā Low Vitamin D Nā Hōʻailona Pono kēlā me kēia e ʻike e pili ana)

He mea pono ke hoʻomaopopo ʻana ʻaʻole pono ʻoe e ʻai i ka wikamina D a me ka calcium i ka manawa like e hoʻonui ai i ka lawe ʻana, wahi a Figueroa. ʻO kēia no ka mea hiki ke hoʻonā ʻia ka momona D, ʻo ia hoʻi mālama ʻia i loko o kāu momona momona no ka manawa lōʻihi, wehewehe ʻo ia. A ʻo kahi hopena, loaʻa mau i kou kino kekahi mau huaola D i loaʻa. ʻO ka mea i ʻōlelo, "ʻoi aku ka nui o ka nānā ʻana i ka lawe nui ʻana o [nā meaʻai e waiwai ana i ka calcium a me ka huaola D] i loko o ka lā," ma mua o ka manawa like, kākau ʻo ia. E noʻonoʻo e like me ka "manawa manawa" ākea no ka hoʻopili ʻana i kēia mau mea momona. Akā inā pili ʻoe i ka pono (a poina paha), kōkua paha ia e ʻai pū. (Pili: Ke alakaʻi a ka wahine kūpono i ka lawa ʻana o ka calcium)

Nā Pāʻai ʻAi: nā ʻōmaʻomaʻo cruciferous waiwai nui o ka calcium (e like me ka broccoli a i ʻole ka turnip greens) me nā iʻa momona D (e like me ka salmon a me ka tuna); ʻāhiʻi me ka tofu paʻa i ka calcium. Ke kamaʻilio nei no ...

No ka mea nui o kēia combo no ka olakino iwi, he mea maʻamau ka ʻike ʻana i nā mea momona momona (e like me ka waiū waiū a me ka yogurt) paʻa me ka huaola D. ʻO kekahi huahana - ʻo ia hoʻi nā waiū hoʻokumu mea kanu - hoʻoikaika pinepine ʻia me nā meaola ʻelua, i hiki ke kōkua e pili ana i ka pono a me ka maʻalahi, wehewehe iā Figueroa. (ʻO ka ʻokoʻa ka waiū nut homemade, ʻaʻohe kumu maikaʻi o ke kalipuna, e ʻōlelo ʻo Figueroa. Inā makemake ʻoe i nā huaora ʻelua i hoʻokahi huahana, ʻo nā mana paʻa paʻa i kūʻai ʻia e ka hale kūʻai ka koho maikaʻi loa.)

ʻO ka Vitamin D + Magnesium

Hoʻonui ka Vitamin D i ka absorption intestinal o ka magnesium, he mineral i komo i nā hana e like me ka hoʻoponopono cell a me ka puʻuwai puʻuwai, wehewehe ʻo Ivanir. A e like me ka mea i ʻike ʻia, pili ka manaʻo: ʻo Magnesium kahi cofactor no ka synthesis vitamin D, wahi āna. ʻO kēia ke kumu e pono ai ka magnesium e pono ai i ka ʻili e hana i ka wikamina D; ʻo ia kahi laʻana kūpono o ke alanui ʻelua ala.

Nā Pāʻai ʻAi: salmon a iʻa paha - ka mea e lawe mai i ka huaʻai D - i uhi ʻia me nā ʻalemona ma kahi o nā ʻuala no kēlā ʻano o ka magnesium; kāpīpī ʻia ka saladi me nā hua salemona a me ka paukena; kāpīpī ʻia i ka momona me nā cashews i ʻoki ʻia. (E pili ana: ʻO nā pono o ka Magnesium a pehea e loaʻa ai ka nui o ia mea i kāu meaʻai)

Kālepaʻa + Protein

I kekahi manawa, ʻo ka hoʻomaikaʻi ʻana i ka absorption e pili ana i ka lohi i nā mea. Pēlā ka hihia o ka carbs a me ka protein, kahi combo nui no ka māʻona, ka ikaika, a me ka hoʻihoʻi hope ʻana. "Ke ʻai ʻoe [i ka carbohydrates), me nā lauʻai a me nā huaʻai, haki lākou i glucose," ke kumu nui o ka ikehu o ke kino, wehewehe ʻo Figueroa. Hoʻonui kēia i kāu kiʻekiʻe o ke kō koko, he pane kūlohelohe a maʻamau. ʻO ka pilikia ke piʻi ke kō koko pū kekahi wikiwiki, ke kumu o ka piʻi ʻana o ke kō. I ka hala ʻana o ka manawa, hiki i kēia ke alakaʻi i ke kūpaʻa o ka insulin a me nā kiʻekiʻe o ke kō glucose kiʻekiʻe, e hoʻonui ana i kou makaʻi o prediabetes a me ka maʻi kō, i ʻōlelo ʻo ia.

Wāwahi nā protein i ka helu mālie ma mua o nā haʻiki. No laila, ʻo ka ʻai ʻana i nā meaola i ka manawa like e ʻae ai i nā carbs e wāwahi me ka mālie, "e kōkua i ke kūpaʻa ʻana i nā kō i ke kō no ka mea, [hoʻokuʻu] nā kō i loko o ke kahe koko i hoʻokahi manawa," wahi a ʻIvir. ʻAʻole koʻikoʻi kēia no ke kākoʻo ʻana i ka māʻona a me ka ikaika i kēlā me kēia lā akā no ka hoʻi hou ʻana ma hope o ka hoʻoikaika kino pū kekahi. ʻO ke kīʻaha ʻana i luna o kekahi mau kalaka ma hope o ka hoʻomaʻamaʻa e kōkua ai me ka hoʻōla hou ʻana i ka mākala ma o ka hoʻomaka ʻana i ke kaʻina hana o ka hoʻopiha hou ʻana i nā hale kūʻai momona o kou kino (ke kumu mua o ka wahie o kou kino). (Pili: He aha e ʻai ai ma mua a ma hope o ka hana kakahiaka.

Nā Pāʻai ʻAi: ka oatmeal me kahi ʻaoʻao o nā hua manu; oatmeal me ka protein protein; nā ʻāpana ʻāpala a i ʻole ka palaoa palaoa piha me ka pata nut. (A i ʻole hoʻohiki paha kekahi o kēia mau hoʻomaʻamaʻa meaʻai māmā hope a hoʻomaʻamaʻa.)

ʻO ka pahuhopu e hui pū me nā carbs paʻakikī - ʻoi aku ka momona o ka momona ma mua o kā lākou mau hoa i hoʻomaʻemaʻe ʻia - me nā protein momona - ka mea haʻahaʻa i ka momona momona.

ʻO Curcumin + Piperine

ʻO ka hui nui i ka turmeric, curcumin he anti-antioxidant stellar a me nā anti-inflammatory, e like me ka loiloi ʻepekema i ka puke pai. Nā meaʻai. Akā e like me nā catechins i ke kī, ʻemi maikaʻi ʻole ʻia ʻo curcumin ke ʻai ʻia e ia iho, "wahi a ʻIvir. ʻO ke kumu? Hoʻopili koke ʻia a hoʻopau ʻia e ke kino, no laila hiki i ka paʻakikī ke hoʻoulu i kāna mau pono āpau.

ʻO ka hopena: E hoʻohui i ka pepa ʻeleʻele i ka hui. ʻO kāna hui nui - piperine - hiki ke hoʻonui i ka bioavailability o curcumin ma kahi o 2000 pākēneka (!!), e like me kā ʻIvir. Kōkua ʻo Piperine i ka curcumin e hele i loko o ka uhi ʻōpū a i loko o ke kahe o ke koko, no laila hoʻomaikaʻi i ka lawe ʻana, i ʻōlelo ʻo ia. "Hiki i ka Piperine ke hoʻolohi i ka haki o ka curcumin e ke ake," hoʻohui ʻo ia, me ke kōkua ʻana e pale aku i ka hoʻopau wikiwiki ʻana o curcumin, e hāʻawi ana i kou kino i manawa hou e komo ai ka waihona.

Nā Pāʻai ʻAi: kahi pīpī o ka pepa ʻeleʻele a me ka turmeric ma luna o nā mea kanu i hoʻomoʻa ʻia me ka aila ʻoliva, i nā hua moa i hoʻomoʻa ʻia, i nā sopa, a i ʻole i ka laiki; kahi ʻāpana o ka pepa ʻeleʻele i kāu latet turmeric a i ʻole ka hoʻoluliluli ʻana i ka protein waiū gula.

Zinc + Protein holoholona

ʻOiai pono ka kino i nā zinc he nui, kākoʻo kēia mineral i nā kaʻina hana physiological e like me ka hana immune ʻO nā kumu maikaʻi loa o ka zinc he huahana holoholona, ​​​​e like me ka moa a me ka iʻa; ʻO ka zinc i loko o kēia mau meaʻai he maʻalahi loa ia e ke kino. Hāʻawi nā mea kanu mea kanu e like me nā hua piha, nā legume, a me nā ʻanoʻano i ka zinc, wahi a Werkheiser. Eia nō naʻe, loaʻa pū lākou i nā peptates, aka "antinutrient" pūhui e hoʻopili pono i ka zinc a hoʻēmi i kona lawe ʻana, e like me Harvard. ʻO T.H. Ke Kula Kula Ola o Chan. (Pili: 5 Minelala e hoʻomaʻamaʻa maoli i kāu hana.

I mea e hoʻomaikaʻi ai i ka omo zinc mai nā hua / legume / nā hua āpau, e hoʻopili iā lākou me nā protein holoholona, ​​e hoʻopili me ka phytate, e pale ana iā ia mai ka hoʻopili ʻana me ka zinc a, no laila, e ʻae ana i ka lawe maikaʻi ʻana, e like me ka loiloi i paʻi ʻia i Nutrients. (ʻAʻole kāu meaʻai holoholona? ʻO ka hoʻomoʻa ʻana i nā kīʻaha holoʻokoʻa a me nā legumes i loko o ka wai no ʻewalu a 12 mau hola ma mua o ka kuke ʻana e kōkua pū i ka hōʻemi ʻana i kā lākou phytate content, wahi a Ivanir.) Eia naʻe, pono e hoʻomaopopo i ka zinc mai nā kumu mea kanu ʻē aʻe - e like me nā halo a i ʻole kale - ʻoi aku ka maikaʻi o ka hoʻopili ʻana me kahi kumu protein holoholona, ​​​​no ka mea "hiki iā ia ke hoʻonui i ka absorption o ka zinc" ma ke ʻano nui, i manaʻo ʻia e hana ma ka hoʻonui ʻana i kona solubility i loko o ka ʻōpū.

Nā Pāʻai ʻAi: ka oatmeal a me nā hua manu; peanuts i loko o ka shrimp stir-fry; nā halo me ka moa.

Hoʻohui i nā mea kanu kanu waiwai-ʻoi loa - ʻoi aku ka nui o nā hua, nā hua liʻiliʻi, a me nā ʻanoʻano - me nā protein o nā holoholona. A ʻo nā kumu holoholona o ka zinc, e like me ka ʻulaʻula, nā moa, a me nā iʻa? Ma muli o ke kumu o ka protein, hiki iā ʻoe ke ʻai me ka noʻonoʻo ʻole e pili ana i ka paʻa ʻana o ka zinc a me ka protein.

ʻO nā Vitamina Hiki i ka momona + ka momona

Mālama ke kino i nā huaora A, D, E, a me K i loko o nā mea momona. Pono nō kēia mau wikamina i ka momona mai ka meaʻai e komo ai i ke kino, e like me ka loiloi i ka puke pai ʻO nā loiloi Clinical Biochemist. Ua ʻike pū ʻia kēia mau huaora he mau huaora momona. ʻAʻole kēia manaʻo e hoʻomaka ʻoe e kuke i kāu mau meaʻai āpau me ka momona puaʻa. Ma kahi o, makemake ʻoe e koho i nā momona momona ʻole "maikaʻi" e like me omega-3 a me omega-6 fatty acid ma kahi; hiki i kēia mau momona ke kōkua i ka hoʻohaʻahaʻa ʻana i nā kiʻekiʻe kolesterol LDL ("maikaʻi") a me ke kiʻekiʻe o ke koko, ʻelua mau mea nui no ka maʻi puʻuwai, wehewehe ʻo Figueroa. No laila, i ka hoʻopili ʻana i nā momona momona o ka puʻuwai me nā wikamina hiki ke hoʻoheheʻe ʻia, hiki iā ʻoe ke ʻohi i nā keu o ka maikaʻi o ka lawe ʻia ʻana o ka wikamina a pale naʻau

Nā Pāʻai ʻAi: sīnona me ka palaʻai i hoʻomoʻa ʻia; ka saladi kale avocado a me ka tofu i kālua ʻia; ʻo ka avocado toast me nā walnuts, nā pua sunflower, edamame, a me ka hua manu.

I ka pili ʻana i nā paʻa meaʻai, nā mea hiki ʻole ma aneʻi. Nui nā huaʻai momona i loko o nā huaʻai a me nā mea kanu, ʻoiai hiki ke loaʻa nā momona unsaturated i nā meaʻai e like me nā iʻa momona, nā nati, a me nā ʻanoʻano. Aia kekahi mau meaʻai i loko o ka momona a me nā huaora momona momona, e like me nā hua manu, nā momona ʻole a me nā huaora A, e like me Harvard T.H.Ke Kula Kula Ola o Chan.

Nānā no