Pehea e hiki ai i ka ʻai ʻana ke kāhi ke pale i ka piʻi ʻana o ke kaumaha a pale i kou puʻuwai

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He mea maʻamau ka paʻakai i nā meaʻai hōʻoluʻolu ma nā wahi a pau, a me ke kumu maikaʻi - he hehee, gooey, a ʻono, hoʻohui i kekahi mea i kahi kīʻaha ʻaʻole hiki i nā meaʻai ʻē aʻe. ʻO ka mea pōʻino, ʻaʻole ʻoe e manaʻo e ʻike i ka fondue ma luna o ka papa inoa o nā meaʻai meaʻai e koho no nā meaʻai olakino, hiki ke alakaʻi i nā poʻe olakino olakino e haʻalele i kā lākou punahele mai ka makahiki. Akā e kali! He nūhou maikaʻi no ʻoukou e nā mea makemake i ka tiiki (ʻike ʻoe, nā mea a pau): Wahi a kahi noiʻi hou i paʻi ʻia ma ka Ka Nupepa ʻAmelika o ka Nutrical Clinical, ʻAʻole ka tī he mea pono no-no ma hope o nā mea āpau.

Ua hōʻiliʻili nā mea noiʻi i nā hopena mai kahi kokoke i 140 mau mākua i komo a hoʻopau i kā lākou hōʻike hehi he 12 mau pule (laki iā lākou!). E nānā hohonu i ka hopena o ka tī piha momona i ka poʻe ʻokoʻa, ua hoʻokaʻawale ʻia nā kumuhana i ʻekolu mau hui. ʻAi ka hui laki mua i 80g (ma kahi o 3 mau lawelawe) o ka paʻakai maʻamau, momona momona i kēlā me kēia lā. Ua ʻai ka hui ʻelua i ka nui o ka tī tī momona. ʻAʻole ʻai ka kolu o ka hui i ka tī a ua nānā pono i nā carbs pololei i ke ʻano o ka berena me ka jam. I ka nānā mua ʻana, manaʻo paha ʻoe i ka ʻai ʻana i ʻekolu mau lihi o ka tī i kēlā me kēia lā e sipela i ka ʻai a me ka pōʻino olakino, me nā aʻa paʻa a me nā kolesterol kiʻekiʻe. Akā ua ʻike ka poʻe noiʻi i ka ʻoiaʻiʻo.

ʻAʻole i ʻike ka poʻe ʻai hānai momona momona i ka loli i kā lākou LDL (a i ʻole "maikaʻi") kolesterol. ʻAʻole nō i ʻike kēlā hui i ka hoʻonui ʻia o ka insulin, ke kō a me nā pae triglyceride. Ua mau ko lakou koko a me ka poai puhaka. ʻO ka ʻai ʻana i ka momona ʻaʻole i hoʻolilo iā lākou, maikaʻi, momona, ʻaʻole ia he mea kupanaha loa i ka ʻike ʻana i ka noiʻi hou e hōʻike ana ua hoʻomāinoino ʻia nā momona. (ʻAʻole e hōʻike pehea i uku maoli ai ka ʻoihana kō i nā mea noiʻi e hoʻolilo iā mākou i ka inaina i ka momona ma kahi o nā kō.)

ʻO ka mea kupanaha, ʻo ka ʻai ʻana i ka tiiki i kōkua i ka hoʻomaikaʻi ʻana i ke olakino o nā kumuhana ma o ka hoʻonui ʻana i kā lākou pae o HDL (a i ʻole "maikaʻi") cholesterol. E like me ka noiʻi mua i ʻike i ka inu ʻana i ka waiū holoʻokoʻa ʻoi aku ka maikaʻi no kou olakino ma mua o ka inu ʻana i ka skim, ua ʻike kēia haʻawina ʻaʻole i hōʻeha wale ka ʻai ʻana i ka paʻakai piha i ko lākou puʻuwai akā me he mea lā e hāʻawi i kahi palekana mai ka maʻi cardiovascular a me ka maʻi metabolic. ka mea pepehi nui loa o na wahine ma ka US, e like me ka ikepili mai na Centers for Disease Control and Prevention. ʻO ka poʻe ʻai berena a me ka jam, ma ka ʻaoʻao ʻē aʻe, ʻaʻole i loaʻa ka pōmaikaʻi like.

He kiʻekiʻe ka paʻakai i loko o nā calorie no laila ke kī nui ka hoʻohaʻahaʻa ʻana, akā palekana ke ʻōlelo ʻia hiki iā ʻoe ke ʻoliʻoli i kekahi mau ʻāpana o kāu cheddar punahele a i ʻole e ʻoki i kekahi ʻAsiago i kāu salakeke me ka ʻole o ka hewa-ʻai ʻole ma luna me nā pahū palaoa holoʻokoʻa. ʻāpana o ka pipi no ka ʻai ʻai kaulike o ka protein, nā momona, a me nā kalapona. Eia hou, hiki iā ʻoe ke haʻi aku i ka buh-bye i kēlā mau palaka momona momona ʻole i hoʻokahi manawa. E hauʻoli i ka hana maoli!

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