Haʻawina Hou: ʻO ka meaʻai Mediterranean ke hōʻemi i ka pilikia o ka maʻi puʻuwai, me 3 mau meaʻai maikaʻi naʻau

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I kēia manawa aia kekahi mau kumu hou aʻe e hoʻāʻo ai i ka meaʻai Mediterranean. Kuhi kahi noiʻi Helene hou e kōkua ana ka papaʻai Mediterranean i ka hoʻomaikaʻi ʻana i nā kumu pilikia e pili ana i ka maʻi diabetes, momona a me nā maʻi puʻuwai. ʻO ka noiʻi hou, i paʻi ʻia i ka Pōʻakahi e ka Journal of the American College of Cardiology, ua ʻike ʻia e hiki i ka meaʻai Mediterranean ke hāʻawi i nā hopena maikaʻi e kūʻē i nā ʻāpana ʻelima o kahi maʻi prediabetic i kapa ʻia ʻo metabolic syndrome - ʻoiaʻiʻo, ʻoi aku ka maikaʻi o ka meaʻai. pili me ka 31 pākēneka hoʻemi i ka makaʻu o ka hoʻomōhala ʻana i ka maʻi maʻi.

Inā ʻaʻole ʻoe e ukali i kahi papaʻai Mediterranean i kēia manawa, ʻo Amy Hendel, kumu aʻo olakino a me ka mea kākau o 4 Habits of Healthy Families, e ʻōlelo nei e hoʻomaka i kēia mau mea:

• hoʻopiha i nā nati i loaʻa nā puʻuwai momona momona o ka naʻau. ʻO kahi lima liʻiliʻi ka nui o ka meaʻai māmā a kāpīpī iā lākou i ka salakeke

• E hele i ka Helene a hoʻokomo i ka yogurt mānoanoa momona haʻahaʻa a momona ʻole paha i kāu papa kuhikuhi o kēlā me kēia lā. E hoʻolei i kekahi mau hua ma luna no kahi meaʻai māmā nui aʻe e koho ai iaʻu

• E lawaiʻa a koho i nā iʻa aila-mercury haʻahaʻa e like me ka salemona a me nā sardine. ʻO ka pani ʻana i kahi meaʻai iʻa me ka iʻa e hōʻemi loa i ka momona o ka momona o ka naʻau i kāu papaʻai.

Hiki iā ʻoe ke hoʻāʻo i kēia mau papaʻai papaʻai olakino Mediterranean mai Shape.com.

ʻO ka meaʻai ʻai Mediterranean puʻuwai me ka moa Balsamic

E hoʻāʻo i kēia salakeke kai Mediterranean e hoʻoliʻiliʻi iki i kou olakino puʻuwai

Lawelawe: 4

Wā hoʻomākaukau: 20 mau minuke manawa piha

Ka manawa kuke: 20 mau minuke ka lōʻihi o ka manawa

E kiʻi i ka meaʻai

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Palekana i kou puʻuwai me kēia ʻaoʻao ʻaoʻao, waiwai i nā waikawa momona omega-3

Lawelawe: 10

Wā Hoʻomākaukau: 5 mau minuke i ka manawa holoʻokoʻa

Ka manawa kuke: 5 mau minuke i ka manawa holoʻokoʻa

E kiʻi i ka meaʻai

ʻO Mediterranean Herb Shrimp me Penne

Hoʻomaʻamaʻa maikaʻi ʻia kēia ʻai pasta hoʻokahi kīʻaha

Lawelawe: 6

Wā Hoʻomākaukau: 10 mau minuke

Ka manawa kuke: 15 mau minuke

E kiʻi i ka meaʻai

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