4 Nūpili Meaʻai Nutrient-Dense no ka wā e ʻai ana ʻoe ma waho

Anter

• ʻAi i nā mea ʻai hou aʻe ma ke kuapo ʻana i nā ʻāpana no crudités
• E hoʻonui i kāu lawe ʻana i ka potasiuma ma ke kuapo ʻana i nā pōpō a me nā berena sanwiti no ka wahī lettuce
• E kiʻi i kahi lāʻau o ka wikamina A ma ke kuapo ʻana i nā kīʻaha mau no nā ʻuala i hoʻomoʻa ʻia
• Hoʻohui i nā hua āpau āpau e ke kuapo ʻana i ka laiki keʻokeʻo no ka quinoa a i ʻole ka laiki palaunu
• Hiki ke hoʻokō i kāu mau pono kino ke ʻai ʻoe i waho

E noʻonoʻo i kēia mau mea kūʻai meaʻai 'eha i ka manawa hou āu e hele ai.

Hiki i ka ʻai ʻana ke paʻakikī i nā poʻe e ʻimi nei e hālāwai me ko lākou mau meaʻai pono i kēlā me kēia lā. Hiki i kēia mau pono ke komo pū me nā macronutrients (nā huakona, nā protein, a me nā momona), nā micronutrients (nā wikamina a me nā minelala), a i ʻole ʻelua paha.

ʻAʻole pono ke koʻikoʻi i ka ʻike. I nā hale ʻaina he nui, loaʻa pinepine kekahi mau koho nutrient-dense - loaʻa wale ʻoe e ʻike i ka mea e nānā ai.

ʻO wau iho, ke hele wau i waho e ʻai, hoʻāʻo mau wau e koho i nā pāʻina e komo pū kekahi ʻano saladi ʻōmaʻomaʻo maka e hoʻomaka, kahi tona o nā mea ʻai i kuke ʻia, a me kahi kumu protein pono. Ma kēlā ala, loaʻa iaʻu kahi kaulike maikaʻi o nā macronutrients a me nā micronutrients i hiki.

Nānā ʻole inā ʻoe e hele i kahi hale ʻaina, hale kiʻiʻoniʻoni, a i ʻole he pāʻani haʻuki, inā ʻoe e ʻimi ana e hoʻolilo i kāu meaʻai i mea momona, hiki iā mākou ke uhi iā ʻoe me kēia mau swaps papa kuhikuhi pololei ʻehā.

ʻAi i nā mea ʻai hou aʻe ma ke kuapo ʻana i nā ʻāpana no crudités

ʻAʻohe mea maikaʻi aʻe ma ka hale ʻaina Mekiko ma mua o kahi pola nui o guacamole. ʻO ka maʻamau kēia me kahi kuahiwi o nā ʻoki tortilla hou a hoʻomoʻa ʻia. Auē!

ʻOiai ʻono loa, hiki i nā ʻāpana tortilla ke hoʻopiha iā ʻoe me ka wikiwiki me ka ʻole o ka hōʻaiʻē nui ʻana i kāu papaʻai. ʻO kahi ala maikaʻi loa e hōʻole i kēia ke noi aku i nā crudités, a i ʻole nā ​​mea ʻai maka, e hele pū me nā ʻāpana a i ʻole ma ke ʻano he pani.

Loaʻa nā huaʻai maka i nā tona o nā fiber, nā enzyme, a me nā antioxidants, e hana ana iā lākou i kahi hele maikaʻi i ka manawa aʻe āu e puka aku ai. Hiki iā lākou ke kōkua i ka pale ʻana i ka ʻai nui inā hoʻohui ʻia me nā ʻāpana a me nā guac. Hele maikaʻi nā mea Veggies me nā ʻano o nā ʻūlū ʻē aʻe, e like me hummus, tzatziki, baba ganoush, a me salsa pū kekahi.

E hoʻonui i kāu lawe ʻana i ka potasiuma ma ke kuapo ʻana i nā pōpō a me nā berena sanwiti no ka wahī lettuce

Hana nā lettuce wraps i kahi koho ʻē aʻe i ka berena a me nā pōpō no nā sandwiches, tacos, a me nā burger.

Piha ka Lettuce i ka fiber a me nā meaola e like me ka potassium, calcium, a me folate. A i loko o kēia mau mahina kau wela, he koho maikaʻi loa ka letus ma muli o ke kiʻekiʻe o ka wai.

ʻO kaʻu hana hoʻopunipuni e hoʻohana nei i nā kīʻaha lettuce butter ma ke ʻano he burger buns a me nā pūpū taco. No laila, inā paha ʻoe ma kahi pāʻani haʻuki a i ʻole hale ʻaina a makemake ʻoe e heʻe i nā pōpō a i ʻole ka berena sanwī, e noʻonoʻo e koho ma kahi o ka letus.

E kiʻi i kahi lāʻau o ka wikamina A ma ke kuapo ʻana i nā kīʻaha mau no nā ʻuala i hoʻomoʻa ʻia

ʻOno nā puaʻa Palani, ʻaʻohe mea kānalua e pili ana i kēlā. Akā inā ʻoe e ʻimi ana i kahi mea ʻoi aku ka momona o ka momona, kahi koho ʻē aʻe i hoʻomoʻa ʻia i kaʻuala.

Ma waho aʻe o ka ʻono loa, maikaʻi kaʻuala ʻuʻulu inā ʻoe e ʻimi ana e hoʻonui i ka lawe ʻana i ka fiber a me ka huaora A.

Hoʻohui i nā hua āpau āpau e ke kuapo ʻana i ka laiki keʻokeʻo no ka quinoa a i ʻole ka laiki palaunu

E kūpaʻa kākou - ʻo ka laiki keʻokeʻo kahi ʻāpana leʻaleʻa o ka nui o nā kīʻaha, mai ka sushi a i ka bibimbap. Inā ʻoe e ʻimi ana i kāu ʻai pulupulu, ʻo ke kuapo ʻana i ka laiki keʻokeʻo no ka laiki brown a i ʻole quinoa kekahi ala maikaʻi loa e hana ai i kēia.

ʻO nā laiki ʻeleʻele a me ka quinoa hoʻi i kiʻekiʻe i nā micronutrients like ʻole, mai ka manganese a i ka potassium, e hoʻolilo iā lākou i mea momona a hoʻopiha hoʻi, inā ʻo ia ka mea āu e ʻimi nei.

Hiki ke hoʻokō i kāu mau pono kino ke ʻai ʻoe i waho

Inā ʻoe e ʻimi ana e paʻi i kāu mau macros a i ʻole ke lana nei ka manaʻo e loaʻa hou ka fiber i kāu papaʻai, hiki nō ke hana i kēia mau mea āpau ke ʻai ʻoe i waho. A i ka loaʻa ʻana o kahi pahu hana o nā kuapo ʻai like ʻole hiki ke kōkua i ka hoʻoluhi ʻana i kēia kaʻina hana.

ʻO ka manawa aʻe e hele ana ʻoe i kahi pāʻina, e hoʻohana i kēia alakaʻi e hemo i kahi o ka wānana a alakaʻi iā ʻoe i ka mea e koho ai mai ka papa kuhikuhi.

ʻO Nathalie kahi meaʻai i hoʻopaʻa inoa ʻia a me kahi mea lapaʻau pono hana me kahi BA i ka psychology mai ke Kulanui ʻo Cornell a me kahi MS i ka meaʻai pilikino mai ke Kulanui o New York. ʻO ia ka mea nāna i hoʻokumu i ka Nutrition e Nathalie LLC, kahi hana pilikino pilikino ma New York City e kia ana i ke olakino a me ke olakino e hoʻohana ana i kahi ala integrative, a me All Good Eats, kahi pāpaho olakino olakino olakino a me kahi inoa maikaʻi. Ke hana ʻole ʻo ia me kāna mea kūʻai aku a i ʻole ma nā papahana pāpāho, hiki iā ʻoe ke ʻike iā ia e huakaʻi nei me kāna kāne a me kā lākou mini-Aussie, Brady.

Nā noiʻi hou, kākau a me ka hoʻoponopono i hāʻawi ʻia e Sarah Wenig.