6 Mea ʻai aloha naʻau e ʻai

Anter

• 1. ʻApekikana
• 2. Kope
• 3. Iʻa ʻaila
• 4. ʻO kaʻaila ʻoliva
• 5. Walnuts
• 6. Nā haʻuki kūpilikiʻi
• Lawe aku

He mea nui ke akepaʻa no ke kōkua ʻana i kou kino e hemo i nā mea ʻino. Hiki iā ʻoe ke noʻonoʻo i kou ake ma ke ʻano he ʻōnaehana kānana e kōkua i ka hoʻopau ʻana i nā huahana maikaʻi ʻole ʻoiai ke kōkua pū nei i kou kino e mālama i nā mea momona mai nā meaʻai āu e ʻai ai.

I ka pili ʻana i ke olakino ate, akā, ʻaʻole hana ʻia nā meaʻai āpau i like. Heʻoiaʻiʻo loa kēia inā loaʻa ʻoe i kahi ʻano e like me ka cirrhosis a i ʻole he hepatitis C, kahi mea paʻakikī i kou ake ke kānana i nā meaʻai a me nā meaola e like me ka mea e pono ai.

ʻO ka ʻai ʻana i nā mea ʻoluʻolu ke ake e like me nā mea ma lalo hiki ke kōkua i ka hōʻemi ʻana i nā mea i hōʻeha ʻia e ka maʻi ate.

1. ʻApekikana

ʻO ka Avocados kahi meaʻai i nā meaʻai. ʻO lākou ʻenehana kahi ʻāpana o ka ʻohana berry a hāʻawi i nā pono olakino he nui, e like me ka hoʻomaikaʻi ʻana i ke olakino ate.

Ua nānā kekahi i ke kūlana o kekahi mau meaʻai i ka poʻe me ka maʻi akepaʻa momona momona ʻole. Ua ʻike nā kānaka noiʻi ʻo ka ʻai kūpono o nā avocado i ka hoʻonohonoho ʻana i ka papaʻai kaulike e pili ana me ka pohō kaumaha a me nā hoʻokolohua o ka hana ate holoʻokoʻa.

ʻO ka poʻe e ʻai i nā avocados ka mea nui a me ka pūhaka. Loaʻa iā lākou nā kiʻekiʻe kiʻekiʻe o HDL (maikaʻi) kolesterol. Manaʻo ʻia e pili ana kekahi o kēia mau hopena i ka fiber kiʻekiʻe, kaʻaila olakino, a me ka wai o nā avocados.

2. Kope

Hiki i kāu kīʻaha kope o kēlā me kēia lā ke lilo i mea koʻikoʻi i kou olakino ma mua o kou manaʻo.

Ke hiki mai i kou olakino ate, hōʻike kekahi mau noiʻi e hoʻoliʻiliʻi ka kofe i ka makaʻu o ka cirrhosis, maʻi ʻaʻai, a me fibrosis i ke akepaʻa. ʻO nā mea maʻamau, kaulike paha e kōkua i ka hoʻolohi i ka papa o nā maʻi ate i kēia manawa.

ʻO ke kī i ia mau pono ʻo ka inu ʻana i ke kofe i kēlā me kēia lā a me ka ʻole o nā kalima momona a me nā kō. Ma kahi o ka hoʻāʻo ʻana e kuapo i ka waiū waiū waiu momona a momona paha, ka waiū soy unsweetened, waiū ʻalemona, kinamona, a i ʻole ka pauka koko.

3. Iʻa ʻaila

ʻO kahi iʻa kahi koho ʻē aʻe i nā ʻiʻo ʻaʻole ola e like me ka ʻoki momona o ka puaʻa a me ka bipi.Hāʻawi pū paha ka iʻa i kekahi mau waiwai kūpono i kou olakino ate, keu hoʻi nā ʻano aila o nā iʻa.

Hiki i nā iʻa aila e like me salemona ke kōkua i ka hōʻemi ʻana i ka mumū a me ka hoʻā momona ma ke akepaʻa ʻoiai e paipai ana i ka BMI holoʻokoʻa holoʻokoʻa, e like me a. ʻOi aku ka iʻa aila i loko o ka omega-3 fatty acid, maikaʻi no ka olakino puʻuwai a me ka lolo.

Ua loaʻa nā mea kākau o kēia loiloi i ka iʻa aila he mea maikaʻi i ka hōʻemi ʻana i nā lipid koko ke hoʻopau ʻia i ʻelua a ʻoi mau manawa i kēlā me kēia pule. Inā ʻaʻole hiki iā ʻoe ke ʻai i ka iʻa, hiki i nā iʻa aila iʻa ke koho e kūkākūkā me kāu kauka olakino a i ʻole kahi dietitian i hoʻopaʻa inoa ʻia.

4. ʻO kaʻaila ʻoliva

E like me nā avocados, ua loaʻa ka aila ʻoliva e kōkua i ka hōʻemi ʻana i nā maʻi o ke ake a me nā maʻi o ka maʻi puʻuwai ke pau i kahi manawa lōʻihi.

ua ʻōlelo ʻia hiki i ka aila ʻoliva ke kōkua i ka hōʻemi ʻana i nā enzymes o ke ake e alakaʻi i ka maʻi o ke ake. ʻO ka ʻai wā lōʻihi o ka aila ʻoliva e hōʻemi paha i ka LDL (ʻino) pae kolesterol, a me nā triglycerides i loko o ke koko.

ʻOi aku ka nui o ka aila ʻo Olive i nā calories, no laila pono ka kaohi ʻāpana. Hiki iā ʻoe ke pīpī i ka aila ʻoliva ma nā salakeke, ma kahi o ke kāhiko momona, kālua i nā mea kanu me ia, a i ʻole nā ​​mea kanu aʻa i hoʻomoʻa ʻia i ka umu me kahi wī o ka aila. Hiki nō hoʻi i kaʻaila Olive ke hoʻonui i kāu mau meaʻai i mea e hoʻopiha ai i ʻai ai ʻoe i nā calories liʻiliʻi.

5. Walnuts

ʻO nā hua, ke hoʻopau ʻia i nā mea liʻiliʻi, nā mea momona momona momona i kiʻekiʻe pū i nā momona olakino. Ma waho o ka hoʻoikaika ʻana i ke olakino cardiovascular, kōkua pū paha nā nati i ka hōʻemi ʻana i nā maʻi o ke ake.

ʻO nā ʻano hua nut a pau, ʻo nā walnuts i waena o ka no ka hōʻemi ʻana i ka maʻi akepaʻa momona. Mahalo kēia i kā lākou ʻoihana kiʻekiʻe kiʻekiʻe a me ka momona momona. Loaʻa i nā walnuts ka nui o ka omega-6 a me ka omega-3 fatty acid, a me nā antioxidants polyphenol.

6. Nā haʻuki kūpilikiʻi

ʻOiai ʻaʻole ʻoe makemake i kāu papaʻai āpau e hoʻopili i nā kālika, makemake ʻoe e hōʻoia e ʻai ana ʻoe i ke kaulike o nā carbs, protein, a me nā momona momona.

ʻOi aku ka maikaʻi o nā carbohydrates paʻakikī ma mua o nā carbs maʻalahi no ka mea ua metabolized lohi a pale i ka nui o ka fluctuations i ka insulin. ʻO ka insulin ka hormone i pili i ka hoʻohana kō a me ka hana protein.

Loaʻa i nā carbs nonrefined i nā meaola nui e like me ka zinc, nā wikamina B, a me nā pae fiber kiʻekiʻe, nā mea nui āpau no ke akepaʻa olakino a me ka metabolism. ʻO ke kī i ka hōʻoia ʻana e koho ʻoe i nā ʻākoʻakeʻa pono e ʻike pono he palaoa lākou. ʻO nā laʻana me:

• laiki hihiu
• palaoa palaoa holoʻokoʻa a me pasta
• laiki palaunu
• ʻoka holoʻokoʻa
• rai
• kulina
• bulgur

Lawe aku

ʻO kāu mea mālama mālama ola a i ʻole kahi mea kāʻai lāʻau hoʻopaʻa inoa kāu kumu waiwai ʻoi loa no ka ʻike ʻana i nā meaʻai kūpono nāu e ʻai ai. ʻO kahi laʻana, ʻaʻole hiki i kekahi poʻe me nā maʻi akeake ke komo i nā momona momona a pono paha e kaupalena i nā aila kuke a me nā iʻa momona i kā lākou papaʻai. Ma ke ʻano he kaulike, ʻoi aku ka maikaʻi o nā meaʻai āpau no kou ake, a me ke koena o kou kino.

Pono ʻoe e launa pū me kāu kauka inā he nui kou kaupaona i loko o kahi manawa pōkole ʻoiai ke ʻai nei i nā meaʻai aloha. ʻO kēia paha ka manaʻo o kou akepa ʻaʻole e lawelawe pono ana i nā mea momona a me nā calorie. E kuhikuhi ʻia ʻoe i kahi dietitian nāna e aʻoaʻo iā ʻoe e pili ana i nā hoʻololi hou aʻe e pono ai e hana i kāu papaʻai.

Ma waho aʻe o ka ʻai ʻana i nā meaʻai aloha aloha, hiki i kāu mea mālama ola ke paipai i ka lilo ʻana o ke kaupaona inā loaʻa ʻoe i ka maʻi ake momona a i ʻole ka hōʻole ʻana i ka waiʻona inā loaʻa ʻoe i ka hōʻino ate e pili ana i ka hoʻohana ʻana i ka waiʻona.