Nā ʻiʻo ʻulaʻula a keʻokeʻo paha: ʻo wai kekahi a ʻo wai e hōʻalo

Anter

• He aha ke ʻano o ka ʻiʻo ʻoi loa?
• He aha nā ʻiʻo e pono ai e hōʻalo iaʻu?
• ʻO nā kaʻao a me nā ʻoiaʻiʻo e pili ana i kaʻiʻo
• 1. ʻOi aku ka ʻiʻo keʻokeʻo ma mua o ka ʻulaʻula
• 2. Maikaʻi ʻole ka ʻai ʻana i ka ʻulaʻula i ka pō
• 3. ʻAʻole momona ka ʻiʻo keʻokeʻo
• 4. Maikaʻi ʻole ka ʻiʻo loaʻa
• 5. ʻAʻole maikaʻi ka puaʻa

ʻO nā ʻiʻo ʻulaʻula ka pipi, ka puaʻa, ka puaʻa, ka hipa, ka hipa, ka lio a me ke kao, me ka hoʻohui i nā sausages i hoʻomākaukau ʻia me kēia mau ʻiʻo, ʻoiai nā ʻiʻo keʻokeʻo he moa, ʻāpō, pākē, kuʻi a me nā iʻa.

Ma ka laulā, he ʻiʻo keʻokeʻo nā manu a he ʻiʻo ʻulaʻula nā holoholona, ​​akā ʻo ka hoʻokaʻawale ʻana o kaʻiʻo i ka waihoʻoluʻu, ke kumu o ka holoholona, ​​ke ʻano o nā mākala a me ka pH o ka ʻiʻo, a ʻaʻohe maʻalahi a hilinaʻi hoʻi. ala e hana ai i kēia hoʻokaʻawale.

He aha ke ʻano o ka ʻiʻo ʻoi loa?

ʻO ka ʻio manu moa keʻokeʻo, e like me ka ʻūlū, nā ʻūlū a i ʻole ka moa, ʻoi aku ka liʻiliʻi o ka momona a me nā calories a, no kēia kumu, manaʻo ʻia ʻoi aku ke olakino a hiki ke ʻai pinepine ʻia. Eia nō naʻe, hiki i ka ʻiʻo ʻulaʻula ke noʻonoʻo ʻia he koho olakino, ʻoiai ke hoʻopau ʻia ia i ka hoʻohaʻahaʻa a hāʻawi i ka makemake i ka ʻiʻo a me nā ʻokiʻoki me ka momona liʻiliʻi, e like me ka ʻūlū, ka umauma, nā ʻūpā a i ʻole ka palapū, e laʻa me.

Hoʻohui ʻia, pono e hoʻopau ʻia ka iʻa i nā manawa maʻamau, ʻo ka iʻa momona a me ka wai anuanu, e like me sardine, tuna a me salmon, no ka mea waiwai lākou i ka omega-3, kahi ʻano momona e maikaʻi no ke kino. e lilo i anti-hoʻoʻino maikaʻi loa, kōkua ia e hōʻemi i ka cholesterol.

Nānā ʻole i ke koho ʻana o ka ʻiʻo, ʻo ka ʻōlelo paipai i ka nui o kēlā me kēia pāʻina ʻaʻole pono e ʻoi aku ma mua o 100 a 150 mau huna o kēia kumu protein, no ka mea, pono e haku ʻia ka ipu i nā meaʻai ʻē aʻe, e like me nā mea kanu, nā legume a me nā kumuwaiwai. Eia nō naʻe, he mea nui e kūkākūkā ʻia ka nutristist e hōʻoia i ka nui o kaʻiʻo i kēlā me kēia pāʻina e pono e hoʻopili ʻia i nā hana o kēlā me kēia lā.

He aha nā ʻiʻo e pono ai e hōʻalo iaʻu?

Paipai ʻia e hōʻoki i nā ʻoki o ka ʻiʻo me nā momona he nui, e like me ka rump steak, nā iwi ʻaoʻao a me nā giblets, e like me ke ake, nā puʻupaʻa, ka naʻau a me ka ʻōpū. Eia hou, pono e hemo i nā momona a pau i ʻike ʻia mai kaʻiʻo ma mua o ka hoʻomākaukau ʻana, ʻoiai i ka wā o ke kuke ʻana i ka momona o ka momona e komo ana i ka ʻiʻo o ka ʻiʻo, ka mea e ālai ai i kona hemo ʻana i ka manawa ʻai He mea nui nō hoʻi e hoʻomanaʻo i nā ʻiʻo me nā mea momona a me nā meaʻai i hana ʻia, e like me ka bacon, ka puaʻa, ka sausage, ka sausage a me ka salami, ʻo ia ka mea hōʻino loa i ke olakino a pono e hōʻalo ʻia. E nānā i kekahi mau kumu no ka ʻai ʻole ʻana i ke ake.

Eia kekahi, ʻo nā kānaka me nā pilikia o ke kolesterol kiʻekiʻe a me ka gout pono e hōʻalo i ka ʻai ʻana i ke ake a me nā meaola holoholona ʻē aʻe, no ka mea makemake lākou i ka hoʻonui ʻana o ka uric acid i ke kino.

ʻO nā kaʻao a me nā ʻoiaʻiʻo e pili ana i kaʻiʻo

ʻO nā nīnau hou aʻe e pili ana i ka ʻai ʻana i kaʻiʻo.

1. ʻOi aku ka ʻiʻo keʻokeʻo ma mua o ka ʻulaʻula

ʻOiaʻiʻo. ʻO nā ʻiʻo keʻokeʻo, ʻo ka iʻa hoʻi, ʻoi aku ka maikaʻi no ke olakino ma mua o nā ʻulaʻula no ka mea, ma ka laulā, ʻoi aku ka momona a me ka cholesterol, a ʻoi aku ka maʻalahi e ʻeli.

ʻO ka nui o ka ʻai ʻana i ka ʻulaʻula ka mea e hōʻino ai i ke olakino, e like me ka hōʻiliʻili ʻana o ka momona i nā aʻa a me ke ake, hoʻonui i ka kolesterol a hoʻonui ʻia ka momona ma ka pae ʻōpū.

Eia nō naʻe, waiwai nā ʻiʻo ʻulaʻula i nā wikamina B3, B12, B6, hao, zinc a me selenium, no laila hiki ke hoʻopau iā lākou ma kahi o 2 a 3 mau manawa i ka pule, he mea nui e koho i nā ʻoki o kaʻiʻo i loaʻa ʻole ka nui o momona, ʻoiai ka mea maikaʻi e loaʻa i kahi papaʻai kaulike a me nā ʻano like ʻole e hoʻopili ai i nā ʻanoʻiʻo o kaʻiʻo.

2. Maikaʻi ʻole ka ʻai ʻana i ka ʻulaʻula i ka pō

Kaʻao. Hiki ke ʻai ʻia ka ʻiʻo ʻulaʻula i ka pō e like me nā meaʻai ʻē aʻe, eia naʻe ʻaʻole pono e hoʻopau ʻia i ka ʻoi aku, no ka mea, ʻoi aku ka lōʻihi o ka lawe ʻia ʻana i loko o ka ʻōpū, hiki ke hoʻoulu i ka acidity a me ke kaumaha i loko o ka ʻōpū, a ʻoi aku paha ka maikaʻi ma ka manawa i hiamoe.

3. ʻAʻole momona ka ʻiʻo keʻokeʻo

Wahaheʻe. ʻOiai ʻoi aku ka momona o ka momona, momona pū ka ʻiʻo keʻokeʻo ke hoʻopau ʻia i ka ʻoi loa, keu hoʻi i ka wā e ʻai ʻia me nā mea ʻai caloric, e like me ka mea keʻokeʻo a me ka waiū tī ʻehā.

4. Maikaʻi ʻole ka ʻiʻo loaʻa

Aia ia i ke kumu o kaʻiʻo. ʻO ka ʻai ʻana i nā ʻai laha ʻole maikaʻi ʻole ia no kou olakino inā haumia ia me nā parasites e like me ka tapeworms a i ʻole ka bacteria e hōʻeha i ka maʻi kōpū. No laila, pono e kūʻai mau i kaʻiʻo ma nā wahi e hōʻoiaʻiʻo ai i kāna hana a me kāna kumu, ʻoiai ke kuke kūpono ʻana wale nō e hoʻopau i ka hoʻohaumia ʻana mai ka ʻiʻo palekana.

5. ʻAʻole maikaʻi ka puaʻa

Wahaheʻe. E like me ka pipi, maikaʻi ʻole ka puaʻa inā haumia a inā ʻaʻole kuke maikaʻi ʻia, akā ke hana ʻia ke kuke pono, palekana ka ʻai i ka ʻai.