Nā Meaʻai Hou hakakā maʻi

Anter

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ʻO nā meaʻai āpau ka huhū. Maʻaneʻi, kahi ʻōlelo aʻoaʻo a ka loea e lawe ai i ka checkout-a waiho ʻia ma ka papa.

Nā meaʻai me ka Omega-3 Fatty Acids

ʻEkolu ʻano nui o kēia momona polyunsaturated-EPA, DHA, a me ALA. ʻIke kūlohelohe nā mea ʻelua i nā iʻa a me nā iʻa iʻa. Loaʻa i nā soya, ka aila canola, nā walnuts, a me nā olonā ALA.I kēia manawa: ʻO Margarine, nā hua, ka waiū, ka tī, ka yogurt, nā waffles, nā palaoa, nā pahū, a me nā ʻāpana tortilla.

He aha kā lākou hana: ʻO nā mea kaua ikaika e kūʻē i nā maʻi puʻuwai, nā omega-3 fatty acid e kōkua i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko, kaohi ʻana i ka mumū i loko o nā paia o ke aʻa e hiki ai ke pale aku, a kaohi i ka puʻuwai puʻuwai. Eia kekahi, he mea nui lākou no ka hana o ka lolo, kōkua i ka pale ʻana i ke kaumaha.

E nahu paha ʻoe? ʻO ka hapa nui o nā papaʻai wahine e hoʻopili nui i nā ALA akā he 60 a 175 mau milligrams o DHA a me EPA i kēlā me kēia lā - ʻaʻole lawa ka lawa. ʻO ka iʻa momona ka ala ʻoi loa e hoʻopili i kāu ʻai no ka mea ʻo ia ke kumu nui o ka omega-3 i hoʻohui ʻia me ka haʻahaʻa o nā calorie, kiʻekiʻe i ka protein, a waiwai i nā minerala zinc a me selenium. Akā inā ʻaʻole ʻoe e ʻai i ka iʻa, pani maikaʻi nā huahana i hoʻopaʻa ʻia. Hiki iā ʻoe ke hoʻohana i kēia huahana paʻa inā hāpai ʻoe a hānai umauma paha, keu hoʻi inā ʻaʻole hōʻoluʻolu ka iʻa i ke kakahiaka ma mua o ka maʻamau. ʻO ka hoʻonui ʻana i kāu lawe ʻana o EPA a me DHA hiki ke kōkua i ka pale ʻana i nā pilikia o ka hāpai ʻana e like me ka hana mua a me ke kahe kiʻekiʻe. Hiki paha i ka Omega-3 ke piʻi i ka IQ o nā pēpē i loaʻa iā ia mai ka waiū umauma.

He aha e kūʻai ai: E nānā i nā huahana me DHA a me EPA i hoʻohui ʻia i hiki iā ʻoe ke pani no nā meaʻai olakino ʻē aʻe i kāu papaʻai. ʻO nā hua hua omega-3 maikaʻi loa a Eggland (52 mg o DHA a me EPA i hui ʻia no kēlā me kēia hua manu), Horizon Organic Reduced Fat Milk Plus DHA (32 mg per cup), Breyers Smart yogurt (32 mg DHA per 6-auneke carton), and Omega Farms Monterey ʻO Jack Cheese (75 mg o DHA a me EPA i hoʻohui ʻia i kēlā me kēia auneke) kūpono i ka bila. Inā ʻike ʻoe i kahi huahana e kaena ana he mau haneli milligrams o omega- 3s, e nānā pono i ka lepili. Hana ʻia paha me ke olonā a i ʻole kahi kumu ʻē aʻe o ALA, a ʻaʻole hiki i kou kino ke hoʻohana ma mua o 1 pākēneka o nā omega- 3 mai ona.

Nā meaʻai me Phytosterols

ʻIke maoli ʻia nā kālā liʻiliʻi o kēia mau mea kanu i nā nati, nā aila, a me nā hua.

I kēia manawa: Ka wai ʻalani, tī, waiū, margarine, ʻalemona, nā kuki, muffins, a me yogurt

He aha kā lākou e hana ai?

E nahu paha ʻoe? Inā he 130 milligrams ka deciliter a ʻoi paha kāu pae LDL (maikaʻi cholesterol) no ka deciliter a ʻoi paha, ua paipai ka Aupuni ʻAmelika Hui Pū ʻIa Cholesterol Education e hoʻonui i 2 gram o nā phytosterols i kāu papaʻai i kēlā me kēia lā-kahi nui i hiki ʻole ke kiʻi ʻia mai ka meaʻai. (ʻO kahi laʻana, e lawe ia i 11? 4 mau kīʻaha o ka ʻaila kulina, kekahi o nā kumu waiwai loa.) Inā he 100 a 129 paha / dL kāu LDL kolamu (ma luna iki aʻe o kahi pae kūpono), e kamaʻilio me kāu kauka. E hele holoʻokoʻa inā hāpai ʻoe a hānai paha, ʻoiai ʻaʻole i hoʻoholo ka poʻe noiʻi inā palekana ʻo keu ʻoi o nā sterol i kēia mau manawa. No ke kumu hoʻokahi, mai hāʻawi i nā huahana palekana i nā keiki.

He aha e kūʻai ai: E ʻike i hoʻokahi a ʻelua paha mau mea i hiki ai iā ʻoe ke hoʻololi maʻalahi no nā meaʻai āu e ʻāpono ai e hoʻopau i kēlā me kēia lā e hōʻalo ai i ka ʻai ʻana i nā calorie keu. E hoʻāʻo i ka Minute Maid Heart Wise ʻalani alani (1 g sterols no kēlā me kēia kīʻaha), pālahalaha ʻo Benecol (850 mg sterols no ka punetēpē), Lifetime Low- Fat Cheddar (660 mg per auneke), a i ʻole Promise Activ Super- Shots (2 g no 3 auneke) . No ka pono ʻoi aku, e hoʻokaʻawale i ka 2 gram āu e pono ai ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea. Pēlā ʻoe e ālai ai i ka lawe ʻana o ka cholesterol i ʻelua mau pāʻina ma kahi o hoʻokahi wale nō.

Nā meaʻai me Probiotics

Ke ola, hoʻohui ʻia nā moʻomeheu hana o nā koʻohune maikaʻi i nā meaʻai kikoʻī e hāʻawi iā lākou i kahi hoʻoikaika olakino-ʻaʻole wale no ka hoʻowali ʻana i ka huahana (e like me ka yogurt) - kapa ʻia lākou he mau probiotics.

I kēia manawa: ʻO Yogurt, yogurt paʻahau, cereal, ʻonika ʻōmole, tī, nā kī ikaika, kokoleka, a me nā tī

He aha kā lākou e hana ai: kōkua nā Probiotics i ka pale ʻana i nā maʻi maʻi urinary a mālama i ka hauʻoli o kāu ʻōnaehana digestive, e kōkua ana i ka hōʻemi a me ka pale ʻana i ka constipation, diarrhea, a me ka bloating. Hiki paha i nā probiotics ke keʻakeʻa i ka ulu ʻana o E. coli i ka maʻi urinary, e hōʻemi ana i ka maʻi o ka maʻi. Hōʻike nā noiʻi ʻē aʻe i nā probiotics e hoʻonui i ka ʻōnaehana pale, e kōkua ana i ka pale ʻana i ke anuanu, ka maʻi palū, a me nā mea ʻino ʻē aʻe.

E nahu paha ʻoe? ʻ saylelo ka poʻe loea he hiki i ka hapa nui o nā wahine ke pōmaikaʻi i ka ʻai ʻana i nā probiotics ma ke ʻano he mea pale. Inā loaʻa iā ʻoe ka pilikia o ka ʻōpū, ʻoi aku ka hoʻonāukiuki e hoʻopau iā lākou. Hoʻokahi i ʻelua mau lawelawe i ka lā.

He aha e kūʻai ai: E ʻimi i kahi momi o ka yogurt i loaʻa nā moʻomeheu ma ʻō aku o nā mea ʻelua e pono ai no ka hana fermentation - Lactobacillus (L.) bulgaricus a me Streptococcus thermophilus. ʻO nā mea i hōʻike i nā pōmaikaʻi hōʻoluʻolu o ka ʻōpū ʻo Bifidus regularis (pili iā Dannon Activia), L. reuteri (ma Stonyfield Farm yogurts wale nō), a me L. acidophilus (ma Yoplait a me nā mana aupuni ʻē aʻe). ʻO ke ʻano ʻenehana hou hiki ke hoʻohui maikaʻi ʻia nā probiotics i nā huahana paʻa paʻa e like me ka cereal a me nā kaola ikehu (Kashi Vive cereal a me Attune mau kī he ʻelua laʻana), nā koho maikaʻi inā ʻaʻole ʻoe makemake i ka yogurt. Akā e akahele e pili ana i nā koi o nā moʻomeheu i ka yogurt paʻahau; ʻaʻole ola nā probiotics i ke kaʻina paʻa hau.

Nā meaʻai me nā Green Tea Extracts

Loaʻa mai nā kī ʻōmaʻomaʻo decaffeinated, loaʻa i kēia mau mea huki nā antioxidants ikaika i kapa ʻia he catechins.

I kēia manawa: Nā kīʻaiʻai, nā mea inu momona, kokoleka, nā kuki, a me nā ʻaikalima

He aha kā lākou hana: Kūʻē kēia mau antioxidant i ka maʻi ʻaʻai, maʻi puʻuwai, hahau, a me nā pilikia olakino koʻikoʻi ʻē aʻe. Ua ʻike nā kānaka noiʻi Kepanī i nā wahine i inu i ʻekolu a ʻehā mau kīʻaha kī ʻōmaʻomaʻo i kēlā lā i kēia lā e hoʻemi i ka makaʻu o ka make ʻana mai nā kumu olakino he 20 pākēneka. Hōʻike kekahi o nā noiʻi mua i ke kī ʻōmaʻomaʻo e hoʻonui i ka metabolism, akā pono ka noiʻi hou aʻe.

E nahu paha ʻoe? ʻAʻole hāʻawi kahi huahana paʻa iā ʻoe i nā catechins hou aʻe ma mua o ke kīʻaha kī ʻōmaʻomaʻo (50 a 100 mg), a ʻoi aku ka nui o nā mea i ʻoi aku i nā pōmaikaʻi. Akā inā hoʻololi nā huahana paʻa i nā meaʻai ʻoi aku ka maikaʻi ma mua o kaʻai āu e ʻai ai, pono lākou e hoʻopili.

He aha e kūʻai ai: ʻO Tzu T-Bar (75 a 100 mg o catechins) a me Luna Berry Pomegranate Tea Cakes (90 mg o catechins) he mau mea olakino ʻē aʻe i nā meaʻai māmā e ʻānai nei paha ʻoe.

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