Ehia mau maiʻa āu e ʻai ai i kēlā me kēia lā?

Anter

• Mālama nui ka maiʻa
• Haʻahaʻa loa i ka protein a me ka momona
• Nui loa o kahi mea maikaʻi
• Ehia mau maiʻa āu e ʻai ai?
• Ke laina lalo

ʻO ka maiʻa kahi hua i makemake nui ʻia - a ʻaʻohe mea e kahaha no ke aha. Kūpono lākou, maʻalahi, a me kahi mea hana nui i nā meaʻai i ka honua holoʻokoʻa.

ʻOiai ʻo ka maiʻa kahi mea olakino, meaʻai māmā-momona, ʻo ka ʻai ʻana i nā mea he nui he mea hōʻino ia.

ʻImi kēia ʻatikala i ka nui o nā maiʻa āu e ʻai ai i kēlā me kēia lā.

Mālama nui ka maiʻa

Maikaʻi loa ka maiʻa e like me ka maʻalahi, akā ʻo kā lākou waiwai waiwai ka mea e hoʻomālamalama iā lākou.

ʻO lākou kahi kumu waiwai maikaʻi o kekahi mau mea pono pono, e like me ka manganese, potassium, a me nā huaora C a me B6.

Hāʻawi kahi pulu waena waena, hou (118 gram) i nā meaola ():

• Kalepona: 105
• Kāpena: 27 gram
• Puluniu: 3 gram
• Momona: 0.3 gram
• Kumuʻiʻo: 1 gram
• ʻO Vitamin C: 17% o ka Daily Value (DV)
• ʻO ka Vitamin B6: 22% o ka DV
• Pālima: 12% o ka DV
• Manganese: 16% o ka DV
• Makanekiuma: 8% o ka DV

Aia i loko o ka maiʻa nā ʻano mea kanu like ʻole e hōʻemi ai i ke koʻikoʻi, ka lū, a me kou makaʻu i nā maʻi maʻi mau ().

Paipai ka World Health Organization (WHO) e ʻai ma ka liʻiliʻi he ʻelima mau hua o nā hua a me nā mea kanu i kēlā me kēia lā. ʻO ka hoʻohui ʻana i ka maiʻa i kāu papa hana he ala maikaʻi loa ia e hoʻonui ai i kāu ʻai ʻana i nā hua holoʻokoʻa a hoʻonui i kou olakino holoʻokoʻa.

Hoʻopili ka maiʻa i nā ʻano wikamina pono, nā minelala, a me nā mea ulu e hoʻolaha nei i ke olakino.

Haʻahaʻa loa i ka protein a me ka momona

ʻO ka hapa nui o nā calorie i ka maiʻa mai nā carbs. Hāʻawi wale lākou i nā huina protein a momona.

ʻO ka ʻoiaʻiʻo, ʻo ka protein a me ka momona i hui pū ʻia ma lalo o 8% o ka nui o ka ʻike calorie o ka maiʻa ().

ʻO ka Protein kahi mea kūkulu nui o kou kino, a pono ia no ka hana pale pale pono, hoʻoponopono ʻana i kaʻiʻo, kūkulu ʻana i nā mākala, a me ke olakino iwi ().

I kēia manawa, hāʻawi nā momona i ka ikehu, kōkua me ka omo o nā mea momona momona i hoʻoheheʻe ʻia, a hana i ka hana i ka hana ʻana i ka hormone a me ke olakino lolo (,,).

Ma muli o ka nele o ka maiʻa i kēia mau meaola waiwai, ʻaʻole paʻa pono iā lākou iho ma ke ʻano he papa meaʻai piha pono.

Inā ʻo ka maiʻa kāu mea e hele ai i ka meaʻai māmā maʻamau, e noʻonoʻo e hoʻopili iā ia me kahi kumu o ka momona momona a me ka protein, e like me ka pīnī pīnī, kahi lima o nā walnuts, a i ʻole he hua manu i hoʻolapalapa ʻia, e hoʻonui pono ai i ka meaʻai.

Kūlana haʻahaʻa loa ka maiʻa i ka protein a me ka momona. No laila, ʻaʻole lākou e hana i kahi meaʻai kaulike loa a i ʻole meaʻai māmā iā lākou iho.

Nui loa o kahi mea maikaʻi

He hoʻohui maikaʻi ka maiʻa i ka ʻaneʻane o nā papaʻai, akā ʻo ka nui o nā meaʻai hoʻokahi - me nā maiʻa - hiki ke hana i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi.

ʻAʻole manaʻo ʻia ka maiʻa he meaʻai calorie kiʻekiʻe. Eia nō naʻe, inā maʻa kāu maʻa maiʻa iā ʻoe e ʻai i nā mea ʻoi aku ka nui o ke kala ma mua o kou kino, hiki iā ia ke alakaʻi i ka loaʻa kino maikaʻi ʻole.

Hoʻohui ʻia, ʻoi aku ma luna o 90% o nā calorie i ka maiʻa mai nā carbs

I ka maiʻa maka ʻole a ʻōmaʻomaʻo paha, hele mai ke kumu nui o nā kalakeke mai ka starch. Ke oʻo i ka hua, huli ka starch i kō. No laila, i ka manawa i oʻo pono ai kāu maiʻa e ʻai ai, kahi hapa nui o nā calori e hele mai ana mai ke kō (8).

ʻO ka ʻai nui ʻana o Carb - me ka ʻole o ke kaulike ʻia me nā protein a me nā momona momona - hiki ke lilo i ke kaohi kō kō i mea paʻakikī no nā poʻe me nā kō kō, e like me ka maʻi kō a me ka prediabetes ().

Hoʻohui ʻia, ʻo ka ʻai ʻana i ka maiʻa he nui paha e alakaʻi ai i ka hemahema o ka momona, keu hoʻi inā ʻaʻole ʻoe e waiho i kahi no nā meaʻai i loko o nā maiʻa maiʻa e nele, e like me ka protein, momona, calcium, vitamini D, a me ka hao.

ʻO ka ʻai ʻana i ka maiʻa he nui paha nā hopena olakino maikaʻi, e like me ka loaʻa ʻana o ke kaupaona, kaohi kō kō ʻana o ke kō, a me nā hemahema o ka momona.

Ehia mau maiʻa āu e ʻai ai?

ʻO ke kaulike a me nā ʻano like ʻole nā ​​hiʻohiʻona o ka papaʻai olakino.

ʻO kou kino kahi ʻōnaehana paʻakikī e koi ai i nā ʻano huaola he nui e hana pono. ʻO ke ala ʻoi loa e hōʻoia ai ke loaʻa nei ʻoe i nā mea āpau a kou kino e ʻai ai i nā ʻano mea like ʻole o kēlā me kēia hui meaʻai.

ʻAʻohe helu kikoʻī o ka maiʻa e hoʻomaikaʻi a maikaʻi ʻole paha iā lākou. Kaukaʻi ʻia ia i kāu calorie kūikawā a me nā pono nutrient.

I ke kumumanaʻo, hiki iā ʻoe ke ʻai i ka maiʻa e like me kou makemake, inā ʻaʻole ʻoe e ʻai nui i nā calorie, hoʻoneʻe i nā meaʻai a me nā meaola e pono ai i kou kino, a hōʻeha paha i kou olakino ma nā ʻano ʻē aʻe.

ʻ saidlelo ʻia, hoʻokahi a ʻelua maiʻa i kēlā me kēia lā e manaʻo ʻia he ʻai kaulike no ka hapa nui o ka poʻe olakino.

Mai poina e hoʻopili i nā ʻano huaʻai momona like ʻole, nā mea kanu, nā protein protein, a me nā momona momona.

ʻO ka hoʻomaʻamaʻa ke ala kūpono e hōʻiliʻili ai i nā keu pono mai ka maiʻa. Hoʻokahi paha a ʻelua maiʻa i kēlā me kēia lā ke kūpono no ka poʻe olakino. E nānā pono e kaulike kāu papaʻai me ka hoʻopili ʻana i nā meaʻai ʻē aʻe e hāʻawi i nā mea momona i nele i ka maiʻa.

Ke laina lalo

ʻO ka maiʻa kekahi o nā hua i makemake nui ʻia ma ka honua.

Hoʻopiha nui lākou i nā meaola, akā ʻo kaʻai ʻana i nā mea he nui hiki i ka hopena ke hana i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi.

ʻOi aku ka nui o nā meaʻai hoʻokahi i ke kaupaona ʻana a me nā hemahema o ka momona.

Hoʻohālikelike ʻia hoʻokahi a ʻelua maiʻa i kēlā me kēia lā he ʻai kūpono no ka hapanui o ka poʻe olakino.

E ʻai pono i kēia hua me ke ʻāpana o ka papaʻai kaulike e hāʻawi i nā huaola āpau e pono ai i kou kino.