Nā Manaʻo Meaʻai: ʻAi Ola Ola naʻau

Anter

• No ka papaʻai olakino puʻuwai a me ka pūhaka lahilahi, e hoʻopili i nā hua, nā huaʻai, nā lau uliuli ʻōmaʻomaʻo, nā nati, nā iʻa olakino a me kekahi mau aila i loko o kāu hīnaʻi meaʻai.
• ʻO ka palaoa piha maikaʻi: ka berena a me ka palaoa
• Nā ʻoiaʻiʻo olakino
• ʻOmaʻomaʻo, lau lau
• Omega 3 keu pono o nā nati
• Iʻa olakino e ʻai ai
• ʻaila ʻaila maikaʻi
• Nānā no

No ka papaʻai olakino puʻuwai a me ka pūhaka lahilahi, e hoʻopili i nā hua, nā huaʻai, nā lau uliuli ʻōmaʻomaʻo, nā nati, nā iʻa olakino a me kekahi mau aila i loko o kāu hīnaʻi meaʻai.

Eia nā ʻōlelo aʻoaʻo kikoʻī kikoʻī kikoʻī.

ʻO ka palaoa piha maikaʻi: ka berena a me ka palaoa

Hāʻawi nā kīʻaha ola maikaʻi i ka nui o ka fiber insoluble, e kōkua ana i ka mālama ʻana i ke kaumaha ma ka hoʻopiha ʻana iā ʻoe, a me kekahi fiber soluble, e hōʻemi ana i ka cholesterol LDL (ʻino).

Eia kekahi, ua ʻike nā haʻawina i ka wā i ʻai ai ka poʻe make i ʻehā a ʻelima mau lawelawe o nā kīʻaha olakino maikaʻi i kēlā me kēia lā, ua hoʻemi lākou i ko lākou mau kiʻekiʻe o ka protein C-reactive (CRP) ma 38 pakeneka ke hoʻohālikelike ʻia me ka poʻe i ʻai wale i nā kīʻaha i hoʻomaʻemaʻe ʻia. Hiki i nā pae kiʻekiʻe kiʻekiʻe o CRP ke kōkua i ka paʻakikī o nā aʻa, e hoʻonui ana i ka makaʻi o ka puʻuwai a i ʻole ka hahau. ʻ saylelo nā kānaka noiʻi he hiki i nā antioxidant i nā hua palaoa olakino ke kōkua i nā pae haʻahaʻa o ka C-reactive protein (CRP) pae ma o ka hōʻemi ʻana i ka hōʻino ʻana i kāu mau hunaola, nāʻaʻaʻa, a me nā ʻōpū.

Nā ʻoiaʻiʻo olakino

Pono ka ʻai olakino o ka puʻuwai e komo i nā ʻāpala, pears, citrus a me nā hua, i hoʻopiha ʻia me ka fiber a me nā phytochemicals, e hōʻike ana i ka ʻōlelo hoʻohiki i ka hakakā ʻana i ka maʻi puʻuwai.

ʻO Lycopene, i loaʻa i loko o nā meaʻai olakino e like me nā ʻōmato, ka wai a me ka ʻulaʻula ʻulaʻula, kōkua i ka hoʻohaʻahaʻa i ka maʻi cardiovascular. Hoʻokiʻekiʻe pū ka wai i nā pae o ka arginine, kahi amino acid i hōʻike ʻia e hoʻomaikaʻi i ka hana o ke koko i loko o ke kino.

ʻOmaʻomaʻo, lau lau

ʻO nā meaʻai olakino puʻuwai e like me ka arugula a me ka spinach i loaʻa i ka folate, kahi e kōkua ai e wāwahi i ka homocysteine, kahi amino acid i ke koko e hoʻonui ai i ka maʻi maʻi puʻuwai.

Omega 3 keu pono o nā nati

He kumu maikaʻi ka pīni o ka fiber soluble. Hāʻawi nā Walnuts i ka omega-3 fatty acids, e hoʻohaʻahaʻa i nā pae triglyceride.

ʻO nā meaʻai olakino e like me nā ʻalemona, cashews a me nā macadamias piha i nā momona monounsaturated, e kōkua i ka hoʻohaʻahaʻa ʻana i ka LDL (ʻino) cholesterol a hoʻonui i ka HDL (maikaʻi) cholesterol.

Iʻa olakino e ʻai ai

ʻO nā iʻa olakino puʻuwai me Salmon a me nā iʻa momona momona e like me sardine, mackerel a me herring, e hoʻopiha nei me ka omega 3 keu pono. ʻO kahi mea hoʻohui i hoʻohui ʻia o nā meaʻai i kiʻekiʻe i ka omega-3 fatty acid: hiki iā lākou ke kōkua i ka mālama ʻana i ka olakino iwi ma o ka hōʻemi ʻana i ka hana o ka osteoclasts, nā hunaola e wāwahi i nā iwi, e like me ka noi ʻana o ke Kulanui o Pennsylvania State.

ʻaila ʻaila maikaʻi

Pono e komo i loko o ka meaʻai olakino ka puʻuwai nā momona monounsaturated, mai nā meaʻai e like me ka ʻoliva, ka ʻaila ʻoliva, a me nā ʻanoʻano a me nā aila nut, hiki ke hoʻohaʻahaʻa i ka pilikia ma ke ʻoki ʻana i nā pae koko-cholesterol. Hoʻokahi punetune o ka ʻaila ʻoliva e hāʻawi i ka 8 pākēneka o ka RDA no ka huaora E - he antioxidant ikaika e pale ai i ka LDL cholesterol oxidation a hoʻonui i ka HDL. Hoʻohui, ʻaʻole like me nā momona momona polyunsaturated, ʻoi aku ka pale o ka monounsaturated kind i ka hoʻowali ʻana, kahi hana e alakaʻi ai i ka hōʻino ʻana o ka cell a me nā aʻa. (ʻO ka momona momona, i loaʻa i kaʻiʻo ʻulaʻula, ka bata a me ka tī piha momona, hoʻāla i ka cholesterol artery-jamming, no laila e hōʻalo a hōʻemi paha i kēia mau meaʻai.)

Nānā no