ʻOi aku ka maikaʻi o kēia mau 10 Food Halo 'Meaʻai nāu?

Anter

• 1. Ke kō i ka maka
• 2. ʻO kaʻaila niu
• 3. Nā waiū palaoa
• 4. ʻO ka paʻakai kai
• 5. ʻO ka wai kaomi anu
• 6. Agave nectar
• 7. Pipi kahu hānai
• 8. Salemona hopu pio ʻia
• 9. yogurt Helene
• 10. Nā hua liʻiliʻi Gluten
• ʻLelo hope

Hiki iā mākou āpau ke ʻike i ke kumu o ka hana ʻana o nā koʻokoʻo kāloti i kahi meaʻai māmā olakino olakino ma mua o nā lāʻau kī. Eia nō naʻe, ʻoi aku ka nui o nā ʻokoʻa ma waena o nā huahana like ʻelua - ʻo ia hoʻi ua kapa ʻia kahi meaʻai he maikaʻi na mākou, a hoʻolei ʻia kekahi e like me ke koho maikaʻi ʻole a maikaʻi ʻole paha.

Ke loaʻa i kahi meaʻai i loko o ke kanona meaʻai olakino - pinepine ma o ke akamai, kūʻai ʻia i māka ʻia - ua wehewehe ʻia he "halo olakino." Hoʻonani ʻia kēia mau meaʻai no ka mea ʻoi aku ka maikaʻi no ko mākou kino, akā ʻaʻole maopopo mau ke kumu. ʻO nā laʻana o kēia mau meaʻai e laʻa me ka aila niu, ka Greek yogurt, a me ka paʻakai kai.

Hiki paha iā mākou ke kiʻi i kēia huahana me ka ʻike ʻole me ka ʻike o nā hōʻike i kā lākou kiʻekiʻe no ke olakino.

No kou kino - a me kāu ʻeke - pono ke ʻike pono. ʻOi aku ka maikaʻi o nā meaʻai me ka halo olakino nāu, a he mea uku anei keu? Eia ka scoop ma 10 mau huahana maʻamau i hāʻawi pinepine ʻia i ke kūlana olakino kiʻekiʻe.

1. Ke kō i ka maka

ʻIke mākou āpau e ʻoki i ke kō i hoʻohui ʻia. Aia kekahi kō i loko o ka maka? ʻOi aku ka inoa o kona inoa ma mua o ke kō maʻamau, a me kona kala ʻeleʻele a me ke ʻano kūpikipiki e hōʻike ana aia ia i kahi kūlana unadulterated.

He ʻoiaʻiʻo ʻo ka Sugar i ka maka, kahi mana o ke kō turbinado, ʻoi aku ka liʻiliʻi o ka hana ma mua o ka ʻano keʻokeʻo kuʻuna. ʻOiai ke kō keokeo e hana i kahi hana hoʻomaʻemaʻe e hemo i kāna mau molake maoli, haʻalele ka turbinado kō i kēia ʻanuʻu, ka mālama ʻana i nā molake a me kona kala ʻeleʻele.

Eia nō naʻe, ʻoi aku ka liʻiliʻi o ka hana ʻana, ʻaʻohe meaʻokoʻa ke kō i ka maka ma mua o ke kō keʻokeʻo ke pili i ka meaʻai. Hana ʻia nā mea ʻelua i ka mole mole mole, he ʻaʻā pono ʻole i piha i ʻehā mau calorie i ka gram. Helu ʻia lākou he kō i hoʻohui ʻia.

Pili ka ʻai ʻana i ke kō i ka loaʻa o ke kaupaona, nā maʻi puʻuwai, nā lua, a me nā pilikia olakino ʻē aʻe. No laila, ʻoiai ʻoe e makemake i ka ʻono a i ʻole ka wikiwiki wikiwiki o ke kō i ka maka, pono e hoʻohana liʻiliʻi ia.

2. ʻO kaʻaila niu

ʻO kahi kumu nui o ka neʻe ʻana o ka meaʻai olakino, ua hoʻokau ʻia ka aila niu ma ke ʻano he mālama no kekahi ʻano olakino, mai ka ʻili maloʻo a me nā niho kīnā. Akā i ka 2017, ua hana ka American Heart Association i nā nalu me kahi hōʻike i ʻike ʻia e hoʻāla ka aila niu i nā kiʻekiʻe o ka lipoprotein (LDL) kolamu haʻahaʻa, kahi mea i ʻike ʻia i ka ulu ʻana o ka maʻi puʻuwai. ʻO ka ʻaila niu e noʻonoʻo ʻia he momona momona.

Wahi a ka American Heart Association, pono e kaupalena ʻia ka momona momona i 5 pākēneka a 6 pākēneka o ka nui o nā calorie.

No laila, ʻo ka aila niu kahi mea waiwai i hoʻohui ʻia i nā mea leʻaleʻa a me nā ʻūlū? "ʻOiai hiki i ka nui o ka ʻaila niu ke hāʻawi i kahi pono i ka HDL kolesterol pae, pono e noiʻi hou e hoʻomaopopo i ka hana a ka niu niu i ka papaʻai olakino puʻuwai," wahi a Kris Sollid, RD, ka luna nui o nā kamaʻilio kūkāʻai me ka International Food Information Council. (IFIC) Hoʻokumu.

ʻO ke kumu, ʻaʻole ia he manaʻo hiki iā ʻoe ke pāpālua i ka nui o ka ʻaila niu āu e hoʻohana ai no ka mea ʻoi aku ka "ʻoi loa" iā ʻoe. "Inā ʻoe e leʻaleʻa i ka ʻono o ka aila niu, e hoʻohana iki ia ma kahi o ka waiūpaka a hoʻopōkole paha, a i ʻole hoʻopili ʻia me nā aila kuke ʻē aʻe," wahi a Sollid.

3. Nā waiū palaoa

ʻIke pinepine nā waiū Nut i ka ʻāpana meaʻai olakino o kāu hale kūʻai kūloko a uhi ʻia i nā māka akamai, e hoʻonui ana i ko lākou kūlana halo olakino. Kaukaʻi ʻia i ka hana a paʻa ʻana o ka māka, hiki ke olakino maoli ka waiū nut, ʻoiai he nui ka nui o ka puna, ka wikamina D, ka wikamina E, a me nā puluniu - me nā kālaki a me nā calories liʻiliʻi loa.

Eia nō naʻe, he mea nui e hoʻomaopopo inā ʻaʻole ʻoe he alerie ʻai a i ʻole ke ahonui, ʻaʻole paha ia pono no kou olakino e pani i nā waiū nut no ka waiū o ka bipi. Hāʻawi ka waiū waiū i kahi ʻike protein kiʻekiʻe, a me nā huahana waiū i hū ʻia, e like me kefir a i ʻole yogurt, e hoʻopili me nā probiotics e pono ai ke olakino ʻōpū.

Ma kahi o ke koho ʻana ma waena o ka waiū o ka bipi a me nā waiū nū, ʻoi aku paha ke kōkua ma mua o ka noʻonoʻo ʻana iā lākou ma ke ʻano he ʻelua mau meaʻai kaʻawale me nā ʻano ʻano like ʻole o ka waiwai kūpono. Kaukaʻi ʻia i kāu mau pono kūpono, ʻaʻohe waiwai paha o ka pahu ʻana i kahi $ 5 hou aʻe no ka waiū ʻalemona nani ke pau ka waiū o ka bipi mau.

He mea nui nō hoʻi e noʻonoʻo i ke kō i hoʻohui ʻia i nā waiū nū he nui. ʻOi aku ka maikaʻi e kūʻai i ka waiū nū ʻole i hoʻomoʻa ʻia, a i ʻole inā makemake ʻoe i kahi mea ʻono, e koho no ka waiū vanilla unsweetened.

4. ʻO ka paʻakai kai

ʻO ka paʻakai kahiko o ka pākaina ke kani maikaʻi nei i ka prosaic ke hoʻohālikelike ʻia i ka paʻakai i hele mai mai ke kai. Akā aia he ʻokoʻaʻai ma waena o ka paʻakai maʻamau hiki ke loaʻa iā ʻoe ma lalo o $ 1 a me nā paʻakai kai ʻoi aku ka maikaʻi?

ʻO ka mea momona o ka hopohopo kiʻekiʻe loa no ka hapa nui o ka poʻe i ka paʻakai, ʻoiaʻiʻo, ʻo ka sodium. ʻO ka paʻakai kai, ka paʻakai pākaukau, a me nā paʻakai kūikawā e like me ka kosher a i ʻole ka Himalayan paʻakai paʻakai i loko o kahi 40 pākēneka paʻakai. No laila, no nā olakino olakino e like me hypertension a i ʻole nā ​​maʻi ʻaʻai e koi ana i ka hōʻemi ʻana i ka lawe sodium, ʻaʻohe mea nui āu e koho ai.

Hiki paha i ka paʻakai o ke kai ke hoʻopili i nā nui o nā minelala ʻē aʻe e like me ka potassium, calcium, a me ka magnesium, akā liʻiliʻi paha kēia mau ʻokoʻa. No laila, inā paha ʻoe e pīpī i nā mea aniani a me nā kala ʻalani a kūʻai mai i nā mea kahiko kahiko, e hoʻohana pono i ka paʻakai - ʻoiai inā pono ʻoe e nānā i kāu sodium.

5. ʻO ka wai kaomi anu

No kahi mea inu hōʻoluʻolu ma hope o kāu yoga o ke kakahiaka a ʻo Pilates paha, ʻo ka wai anuanu ke anu e like me ka manawa ke hele.

Hana ʻia kēia mea inu inu e hoʻohana ana i ka mīkini uila e huki i ka nui o ka wai mai nā huahana hou me ka hoʻohana ʻole ʻana i ka wela - no laila ke "anuanu" i kona inoa. Ke hele nei ka manaʻo, me ka hōʻike ʻole ʻia i ka wela a me ka ea, mālama ka wai momona i nā huaola āpau mai kāna mau huaʻai a me nā mea kanu maoli.

Wahi a ka IFIC, eia naʻe, ʻaʻohe noiʻi i paʻi ʻia i kēia manawa no ke kākoʻo ʻana i nā ʻōlelo koi e pili ana ka wela a me ka ea sap meaola mai nā huaʻai a me nā mea ʻai. A inā he mea ʻoluʻolu ka wai hoʻoomi ke anu no ka mea o ka palena o ka hana ʻana, e makaʻala ʻaʻole pinepine kēia i ka hihia.

"ʻO ka nui o ka wai anuanu i ka mākeke ua hana i kahi pasteurization hou i hana ʻia i kapa ʻia," wahi a Alyssa Pike, RD, ka luna o IFIC o nā kamaʻilio kūkāʻai.

ʻAʻole e haʻi ʻia, ʻo ka wai momona ʻole i hiki ke loaʻa i nā koʻohune hoʻoweliweli, no laila palekana lākou no nā wahine hāpai. ʻO nā mea pono ke ʻano he hōʻailona ʻoi aku ka maikaʻi o ke olakino ma mua o ka hoʻomaʻamaʻa ʻana o kahi wai i ke anuanu a i ʻole ka wela. E heluhelu pono i nā lepili me ke akahele.

6. Agave nectar

ʻO Agave nectar, i ʻohiʻohi ʻia mai ke kohu o nā mea ulu o ka wao nahele, ua loaʻa i ke kaulana no kāna papa kuhikuhi glycemic haʻahaʻa (GI) - kahi helu e ana i ka wikiwiki o ka meaʻai e hoʻonui i ke kō kō.

Hana mua ʻia ʻo Agave nectar i ka fructose, ʻaʻole ia e hāpai i ke kō kō i ke ala like me ka glucose i loaʻa i nā mea ʻono ʻē aʻe. Hoʻohālikelike ʻia me GI o 50 a 60 i ka syrup maple a me ka meli, ʻo Gove agave nectar o 20 ke nānā aku.

Eia nō naʻe, hiki i nā meaʻai i kiʻekiʻe i ka fructose ke hoʻopili i nā pilikia olakino i ka hala ʻana o ka manawa. Ke hoʻohana ʻia i ka wā lōʻihi, hiki iā lākou ke kōkua i ke kūpaʻa ʻana o ka insulin a me ke olakino maikaʻi ʻole o ka ate, hoʻonui i ka cholesterol maikaʻi ʻole, a alakaʻi i ka momona o ka ʻōpū.

"Ma muli o ke kiʻekiʻena fructose, ʻoi aku ka momona ma mua o nā kō e like me ka meli a me ka maple syrup," wahi a Sollid. Ma muli o ka hoʻonui ʻia o ka ʻono, hoʻopau paha ʻoe i ka hoʻohana ʻana i ka nectar agave ma mua o ka syrup maple ma kāu pancakes. "Akā ke kamaʻilio pono ʻana, like nā kō a pau. ʻO ia ke kumu o ke alakaʻi ʻana i ka papaʻai meaʻai āpau e kaohi i ka lawe ʻana i nā kumuwaiwai āpau i hoʻohui ʻia, ma mua o ke kiko ʻana i kekahi.

7. Pipi kahu hānai

ʻIke ʻia ka pipi i hānai ʻia i ka mauʻu no nā hopena maikaʻi ma ka honua. ʻOi aku ka maikaʻi no kou olakino? ʻIke ʻia pēlā no kekahi mau kumu.

ʻO ka mea mua, ʻoi aku ka momona o ka pīpī hānai hānai ma mua o ka pīpī i hānai ʻia ma ka ʻaha, me ka momona liʻiliʻi o ka monounsaturated. A aia kekahi ʻokoʻa nui i nā momona ʻē aʻe kekahi."ʻOi aku ka nui o ka omega-3 i ka pipi i hānai ʻia i ka mauʻu ma mua o ka pipi i hānai ʻia i ka palaoa," wahi a Pike. Ua hoʻopili ʻia kēia mau momona kōkua i ka hoʻohaʻahaʻa i ke koko, hoʻemi i ka mumū, a me ke olakino maikaʻi o ka lolo.

Hoʻohui ʻia, ʻo ka ʻiʻo mai nā bipi i hānai ʻia i kahi papa mauʻu e mālama i nā waiwai kiʻekiʻe o kekahi mau micronutrients a me nā antioxidants. Ua ʻike ʻia kekahi e ʻoi aku ka kiʻekiʻe o ka wikamina E ma ka mauʻu i hānai ʻia ma mua o ka pipi i hānai ʻia i kahi papa huikau. "Aia i loko o ka pipi i hānai ʻia i ka mauʻu nā carotenoid precursors i ka wikamina A, e like me beta-carotene," Pike. No laila, he waiwai keu ka meaʻai halo olakino.

Eia nō naʻe, aia hoʻokahi mea i hopu ʻia: ʻO ka pīpī i kapa ʻia ʻo ka inoa "grass-fed" e hele mai ana mai nā bipi i hānai ʻia i ka mauʻu wale nō i hoʻokahi manawa a i ʻole e loaʻa i nā ʻano hua. ʻO ka pipi wale nō i kapa ʻia "hoʻopau-mauʻu" mai nā bipi wahine i ʻai ʻole i ka mauʻu wale nō no ko lākou ola holoʻokoʻa. Inā he mau nīnau kāu, e nīnau wale i kāu ʻoki manu.

8. Salemona hopu pio ʻia

E like me ka pipi i hānai ʻia i ka mauʻu, ʻo ka hoʻoholo e kūʻai i nā sālona hihiu huhū pinepine ʻia mai nā hopohopo kaiapuni. ʻOiai ke koho ʻana i ka meaʻai mea hānai he kumu hanohano ia, koe nō ka nīnau inā paha e kaena maoli kēia ʻano iʻa i kahi kūlana kōmike ʻoi aku ka maikaʻi.

Ua ʻike ʻia nā ʻokoʻa nui o ka meaʻai ma waena o ka salmon i hopu wale ʻia a me nā salemona mahiʻai. ʻO ka salemona i hopu ʻia i ka nahele hihiu he ʻoi aku ka nui o nā calories, ʻoi aku ka momona, ʻoi aku ka hao, a me ka sodium haʻahaʻa. Eia nō naʻe, ʻoi aku ka nui o ka omega-3 a me ka omega-6 fatty acid i ka salmon mahiʻai. No laila, pili maoli ia i kāu pono a me nā makemake. Inā kūʻai i ka salemona mahiʻai, e hōʻoia mai ia mai kahi kumu kaulana e pili ana i nā hana lawaiʻa hoʻomau.

E kiʻi ai i ka ʻoiaʻiʻo e pili ana i ka salemona āu e kūʻai ai, e heluhelu i nā lepili i nā iʻa pūʻolo. A i ʻole, inā e kūʻai ana i nā sālona mai ka papa kai iʻa ma ka hale kūʻai, mai makaʻu e nīnau i nā nīnau e pili ana i ke kumu iʻa a me ka waiwai kūpono.

9. yogurt Helene

Ma ka laulaha, ua loaʻa kūpono i ka yogurt i kāna halo olakino. Hoʻouka ʻia me ka calcium a me nā moʻomeheu ola a ʻeleu, hana ia i kahi koho papaʻai maikaʻi loa - inā ʻaʻole i piha i ke kō a me nā ʻono hana. Hāʻawi ka hele Helene i nā keu pono? Pili ia.

Ma muli o kāna hana kūikawā, loaʻa i ka Greek yogurt ka nui o nā protein ma mua o ka yogurt maʻamau - a i ʻelua mau manawa i ka nui o kekahi mau lama. ʻOi aku ka haʻahaʻa pinepine i nā carbs. Inā hopohopo ʻoe e pili ana i ka mālama ʻana i kāu macronutrients e loaʻa ai ka nui o nā protein a me ka liʻiliʻi o nā carbs, he koho naʻauao paha ka Greek yogurt.

Ma ka ʻaoʻao ʻē aʻe, ʻokoʻa ka laulā o nā lama e pili ana i kā lākou ʻike o ka calcium a me ka huaola D, a ʻaʻohe kānāwai Food and Drug Administration (FDA) i hiki i nā yogurts ke kapa iā lākou he Helene. Heluhelu i nā lepala yogurt e hoʻoholo i nā ʻano like i kūpono i kāu pahuhopu olakino.

10. Nā hua liʻiliʻi Gluten

I kēia mau lā, manaʻo paha ʻoe he hua palupalu ka gluten. ʻO ka kaomi maikaʻi a puni ka gluten a me nā papaʻai gluten manuahi ʻole i hōʻoia i ka poʻe kūʻai aku ua loaʻa kēia protein i ka palaoa, a me ka palaoa, a me ka rai no kou olakino.

ʻO ka ʻoiaʻiʻo, eia naʻe, ʻaʻole pono ka hapa nui o ka lehulehu e hoʻokele i ka gluten. Ma kahi o 1 pākēneka wale nō o ka heluna kanaka i loaʻa i ka maʻi celiac, ke ʻano autoimmune e pono ai e hoʻopau loa i ka gluten, a ma kahi mai ka ʻike ʻana i ka gluten non-celiac ʻike.

Inā ʻaʻole ʻoe he kumu olakino e hōʻalo ai i ka gluten, a i ʻole ke ahonui, ʻaʻole pono kēlā mau berena me ka gluten-free, pasta, kuki, a me nā huahana ʻē aʻe - a ʻaʻole momona paha e like me kā lākou gluten.

Hana ʻia nā huahana gluten-free me ka palaoa laiki a i ʻole ka starch potato, kahi i ʻoi aku ka liʻiliʻi o ka fiber, protein, iron, a me ka magnesium ma mua o ka palaoa palaoa. Ua ʻike ʻia he 5 wale nō pākēneka o nā berena ʻole gluten i hoʻoikaika ʻia me nā kī nui calcium, hao, niacin, a me thiamin.

Hoʻohui ʻia, i mea e hoʻopiha ai i ka gluten e hāʻawi maʻamau i ka chewiness ʻoluʻolu i nā meaʻai e like me nā pā a me ka berena, loaʻa paha i kēia mau huahana nā momona i hoʻohui ʻia, nā mea ʻono, a i ʻole nā ​​mea hoʻohui.

ʻO ka ʻai ʻana o nā kīʻaha āpau me ka hoʻoliʻiliʻi o ka maʻi puʻuwai, maʻi ʻaʻai, a me nā make āpau āpau. No laila, no ka hapanui o mākou, ʻo ka palaoa, bale, a me ka rai e hana i nā hoʻohui meaʻai maikaʻi loa, gluten a me nā mea āpau.

ʻLelo hope

I ka wā e pili ana i ka hoʻolilo ʻana i kāu moʻohelu kālā loaʻa paʻakikī ma luna o nā meaʻai olakino, mana ka ʻike. Ke hoʻoholo nei inā loaʻa maoli kahi meaʻai i kāna halo olakino hiki ke kōkua iā ʻoe e hoʻoholo inā he mea keu keu keu kālā no kou olakino - a inā ʻaʻole ia.

ʻO Sarah Garone, NDTR, kahi mea hānai, mea kākau olakino freelance, a me ka mea kākau blog meaʻai. Noho ʻo ia me kāna kāne a me ʻekolu mau keiki ma Mesa, ʻAlikona. E ʻike iā ia e kaʻana like ana i ka ʻike olakino olakino olakino i ka honua a (a ʻo ka hapanui) nā papa kuhikuhi olakino ma A Love Letter to Food.