Nā wehewehe o nā ʻōlelo olakino: Nutr

Anter

• ʻAkika ʻAkino
• Koko Glucose
• Kalepona
• Kalepona
• Kolesterol
• Make wai
• Meaʻai
• Mea hoʻohui Meaʻai
• ʻEstionʻai ʻai
• Nā uila
• Nā Enzim
• ʻAkika momona
• Puluniu
• Gluten
• Papa Kuhikuhi Glycemic
• HDL
• ʻO LDL
• Metabolism
• ʻO ka momona momona
• Nutrient
• Meaʻai kūpono
• Momona Polyunsaturated
• Pūmua
• ʻO ka momona momona
• Sodoma
• Kōpaʻa
• Huina momona
• Trans Fat
• Nā Triglycerides
• Hoʻokomo wai

ʻO ka meaʻai kūpono e pili ana i ka ʻai ʻana i ka papaʻai olakino a kaulike. Hāʻawi ka meaʻai a me nā mea inu i ka ikehu a me nā mea pono e pono ai ʻoe e olakino. Ma ka hoʻomaopopo ʻana i kēia mau huaʻai pono e maʻalahi ai iā ʻoe e hana i nā koho meaʻai maikaʻi aʻe.

E ʻike i nā wehewehe hou aʻe ma Fitness | Ke Ola Nui | Nā Minelala | Nutr | Nā wikamina

ʻAkika ʻAkino

ʻO nā amino acid nā mea kūkulu i nā protein. Hoʻopuka ke kino i nā amino acids he nui a me nā poʻe ʻē aʻe i hele mai nā meaʻai. Hoʻokomo ke kino i nā amino acids ma o ka ʻōpū liʻiliʻi i loko o ke koko. A laila lawe ke koko iā lākou a puni ke kino.
Punawai: NIH MedlinePlus

Koko Glucose

ʻO Glucose - i kapa ʻia hoʻi he kō kō - ke kō nui i loaʻa i ke koko a me ke kumu nui o ka ikehu no kou kino.
Punawai: NIH MedlinePlus

Kalepona

ʻO kahi anakahi o ka ikehu i ka meaʻai. ʻO ka Carbohidrat, nā momona, protein, a me ka waiʻona i loko o nā meaʻai a me nā mea inu a mākou e ʻai ai e hāʻawi ai i ka ikehu o ka meaʻai a i ʻole "nā calorie."
Punawai: National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā

Kalepona

ʻO ka Carbohidates kekahi o nā ʻano hua nui o ka momona. Hoʻololi kāu ʻōnaehana digestive i nā haʻuki i loko o ka glucose (kō kō. Hoʻohana kou kino i kēia kō no ka ikehu no kou mau hunaola, nāʻaʻaʻa a me nā ʻōpū. Mālama ia i nā kō keu i kou ake a me nā mākala no ka wā e pono ai. Aia he ʻelua mau ʻano kūpaleʻa: maʻalahi a paʻakikī. Pākuʻi ʻia i nā kōpulu kope maʻalahi a me nā kō. Pākuʻi ʻia i nā huehue huehue āpau a me nā palaoa, nā mea kanu starchy a me nā legume.
Punawai: NIH MedlinePlus

Kolesterol

ʻO Cholesterol kahi waxy, ʻano momona e like me nā mea āpau o ke kino. Pono kou kino i kahi kolesterol e hana i nā homone, wikamina D, a me nā mea e kōkua ai iā ʻoe e ʻānai i nā meaʻai. Hana kou kino i nā kolesterol āpau e pono ai. Eia nō naʻe, loaʻa ka cholesterol i kekahi o nā meaʻai āu e ʻai ai. Hiki i nā kiʻekiʻe o ke kolesterol i ke koko ke hoʻonui i kou makaʻi i ka maʻi puʻuwai.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Make wai

ʻO ka make wai kahi ʻano e hiki ke hana inā ʻaʻole ʻoe e lawe i nā wai e lawa ai e pani i nā mea i lilo iā ʻoe. Hiki iā ʻoe ke lilo i nā wai ma o ka mimiki pinepine ʻana, ka hou ʻana, ka palahī, a me ka luaʻi. Ke make wai ʻoe, ʻaʻole lawa kou wai a me nā electrolytes e hana pono ai.
Punawai: NIH MedlinePlus

Meaʻai

Hana ʻia kāu papaʻai i nā mea āu e ʻai ai a inu ai hoʻi. Nui nā ʻano meaʻai like ʻole, e like me nā papaʻai mea ʻai, nā papa hoʻēmi kino, a me nā papaʻai no nā poʻe me kekahi pilikia olakino.
Punawai: NIH MedlinePlus

Mea hoʻohui Meaʻai

ʻO kahi mea hoʻopihapihaʻai kahi huahana āu e lawe ai e hoʻopiha i kāu papaʻai. Loaʻa iā ia hoʻokahi a ʻoi aku mau mea papaʻaiʻai (me nā huaora; nā minelala; nā mea kanu a me nā mea kanu ʻē aʻe; nā amino acid; a me nā mea ʻē aʻe). ʻAʻole pono nā mea hoʻopili i ka hoʻokolohua a nā lāʻau e hana ai no ka pono a me ka palekana.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

ʻEstionʻai ʻai

ʻO ka Digest ke kaʻina e hoʻohana ai ke kino e wāwahi i ka meaʻai i nā mea momona. Hoʻohana ke kino i nā meaola no ka ikehu, ulu, a me ka hoʻoponopono ʻana o ka cell.
Punawai: National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā

Nā uila

ʻO nā electrolytes nā minela i nā wai o ke kino. Hoʻopili pū lākou i ka sodium, potassium, magnesium, a me chloride. Ke make wai ʻoe, ʻaʻole lawa kou wai a me nā electrolytes.
Punawai: NIH MedlinePlus

Nā Enzim

ʻO nā enzim kekahi mea e wikiwiki i nā hopena kemika i ke kino.
Punawai: National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā

ʻAkika momona

ʻO ka waikawa momona kahi mea nui o nā momona i hoʻohana ʻia e ke kino no ka hoʻomohala ʻana i ka ikehu.
Punawai: Ke Kula Kaiapuni ʻAi Moku

Puluniu

ʻO ka fiber ka mea i loko o nā mea kanu. ʻO ka fiber meaʻai ka mea āu e ʻai ai. ʻO kahi ʻano kālika. Hiki paha iā ʻoe ke ʻike iā ia i helu ʻia ma ka lepili meaʻai e like me ka fiber soluble a i ʻole ka fiber insoluble. Loaʻa i nā ʻano ʻelua nā pono olakino koʻikoʻi. Hana ka fiber iā ʻoe e wikiwiki wikiwiki, a noho piha no kahi manawa lōʻihi. Hiki iā ia ke kōkua iā ʻoe e kaohi i kou kaupaona. Kōkua ia i ka digestion a kōkua i ka pale ʻana i ka paʻa paʻa.
Punawai: NIH MedlinePlus

Gluten

ʻO Gluten kahi protein i loaʻa i ka palaoa, ka rai, a me ka bale. Hiki iā ia ke lilo i nā huahana e like me ka wikamina a me nā mea kōkua nutrient, lip balms, a me kekahi mau lāʻau.
Punawai: National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā

Papa Kuhikuhi Glycemic

Ke ana ka glycemic index (GI) pehea e hoʻāla ai kahi meaʻai momona i ka wai kō i ke kō.
Punawai: NIH MedlinePlus

HDL

Kū ka HDL i nā lipoproteins kiʻekiʻena kiʻekiʻe. ʻIke ʻia ʻo ia he kolesterol maikaʻi. ʻO HDL kekahi o nā ʻano ʻelua o ka lipoproteins e halihali ana i ka cholesterol ma loko o kou kino. Hāpai ia i ka cholesterol mai nā ʻāpana ʻē aʻe o kou kino i kou ake. Lawe kou akepaʻa i ka cholesterol mai kou kino.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

ʻO LDL

Kū ka LDL i nā lipoproteins haʻahaʻa haʻahaʻa. ʻIke ʻia ʻo ia he kolamu "maikaʻi". ʻO ka LDL kekahi o nā ʻano ʻelua o ka lipoproteins e halihali ana i ka cholesterol ma loko o kou kino. ʻO kahi pae LDL kiʻekiʻe e alakaʻi i kahi buildup o ka kolesterol i loko o kāu mau aʻa.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Metabolism

ʻO ka Metabolism ke kaʻina e hoʻohana ai i kou kino e kiʻi a hana i ka ikaika mai nā meaʻai āu e ʻai ai.
Punawai: NIH MedlinePlus

ʻO ka momona momona

ʻO ka momona monounsaturated kahi ʻano momona i loaʻa i nā avocados, ka aila canola, nā nati, nā ʻoliva a me nā aila ʻoliva, a me nā ʻanoʻano. ʻO ka ʻai ʻana i nā mea momona i nui aʻe ka momona momona (a i ʻole "momona momona") ma kahi o ka momona momona (e like me ka waiū) hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol a hoʻēmi i ka pilikia o ka maʻi puʻuwai. Eia nō naʻe, ʻo ka momona monounsaturated ka helu like o nā calorie e like me nā ʻano momona ʻē aʻe a hiki ke kōkua i ka loaʻa ʻana o ke kaupaona inā ʻai ʻoe i ka nui.
Punawai: National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā

Nutrient

ʻO nā mea momona nā mea hoʻohui kemika i ka meaʻai i hoʻohana ʻia e ke kino e hana pono a mālama i ke olakino. ʻO nā laʻana me nā polokina, nā momona, nā paʻakai, nā wikamina, a me nā minelala.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

Meaʻai kūpono

Kuhi kēia kahua aʻo ma luna o nā meaʻai a me nā mea i loko o nā meaʻai e kōkua i nā holoholona (a me nā mea kanu) e ulu a ola i ke olakino. Aia pū kekahi me ka ʻepekemaʻai pilikino me nā lawena a me nā mea pili i ka pili i nā meaʻai. Hāʻawi nā meaʻai a mākou e ʻai ai i ka ikehu (calorie) a me nā meaola e like me ka protein, momona, carbohydrate, vitamina, minerals, a me ka wai. ʻO ka ʻai ʻana i nā meaʻai olakino i nā huina kūpono e hāʻawi i ka ikaika o kou kino e hana i nā hana o kēlā me kēia lā, kōkua iā ʻoe e mālama i ke kaumaha o ke kino olakino, a hiki ke hoʻohaʻahaʻa i kou makaʻi no kekahi mau maʻi e like me ka maʻi kō a me ka maʻi puʻuwai.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

Momona Polyunsaturated

ʻO ka momona Polyunsaturated kahi ʻano momona i wai ma ke ana wela o ka lumi. ʻElua ʻano o nā polyunsaturated fatty acid (PUFA): omega-6 a me omega-3. Loaʻa nā Omega-6 fatty acid i loko o nā aila mea kanu wai, e like me ka aila kulina, aila safflower, a me ka aila soybean. Hiki mai nā kumu momona ʻo Omega-3 mai nā kumuwaiwai-e like me ka aila canola, flaxseed, aila soybean, a me nā walnuts-a mai nā iʻa a me nā iʻa.
Punawai: National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā

Pūmua

Aia ka protein i kēlā me kēia pūnaewele ola i ke kino. Pono kou kino i ka protein mai nā meaʻai āu e ʻai ai e kūkulu a mālama i nā iwi, nā mākala, a me ka ʻili. Loaʻa ʻoe i nā protein i kāu papaʻai mai kaʻiʻo, nā huahana waiū, nā nati, a me kekahi mau hua a me nā pī. ʻO nā protein mai kaʻiʻo a me nā huahana holoholona ʻē aʻe he protein āpau. ʻO ke kumu kēia hāʻawi lākou i nā amino acid āpau i hiki ʻole i ke kino ke hana nona iho. ʻAʻole piha nā proteins mea kanu. Pono ʻoe e hoʻohui i nā ʻano protein o nā mea kanu e kiʻi i nā amino acid āpau i kou kino. Pono ʻoe e ʻai i ka protein i kēlā me kēia lā, no ka mea ʻaʻole mālama kou kino i ke ʻano o ka mālama ʻana i nā momona a me nā waiʻopa.
Punawai: NIH MedlinePlus

ʻO ka momona momona

ʻO ka momona momona kekahi ʻano momona i paʻa i ka mahana wela o ka lumi. Loaʻa ka momona momona i nā huahana waiū momona piha (e like me ka waiūpaʻa, ka waiū, ka waiū, ka ʻai kalima maʻamau, a me ka waiū holoʻokoʻa), ka aila niu, ka ʻaila, ka ʻaila pāma, nā ʻai mākaukau e ʻai ai, a me ka ʻili a me ka momona o ka moa a turkey, i waena o nā meaʻai ʻē aʻe. Loaʻa i nā momona momona ka helu o nā calorie e like me nā ʻano momona, a hāʻawi paha i ka loaʻa ʻana o ke kaupaona inā ʻai ʻia i ka ʻoi. ʻO ka ʻai ʻana i kahi papaʻai kiʻekiʻe i loko o ka momona momona ke hāpai pū kekahi i ke koko a me ka makaʻu o ka maʻi puʻuwai.
Punawai: National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā

Sodoma

Hana ʻia ka pā paʻakai i nā mea sodium a me chlorine - ʻo ka inoa loea no ka paʻakai ka sodium chloride. Pono kou kino i kahi sodium e hana pono. Kōkua ia i ka hana o nā aʻa a me nā mākala. Mālama pū kekahi ia i ka mālama pono ʻana i nā wai i kou kino.
Punawai: NIH MedlinePlus

Kōpaʻa

ʻO ka sugars kahi ʻano o ka waiʻopa kūpona. He ʻono ko lākou. Hiki ke loaʻa kūlohelohe nā sugars i nā huaʻai, nā lau, ka waiū, a me nā huahana waiū. Pākuʻi ʻia lākou i nā meaʻai a me nā mea inu i ka wā o ka hoʻomākaukau a me ka hana ʻana. ʻO nā ʻano kō e pili ana i ka glucose, fructose, a me ka sukrosa. Uha kāu ʻōnaehana digestive i ke kō i loko o ka glucose. Hoʻohana kāu mau pūnaewele i ka glucose no ka ikehu.
Punawai: NIH MedlinePlus

Huina momona

ʻO ka momona kahi ʻano momona. Pono ʻoe i kahi nui o ka momona i kāu papaʻai e noho olakino, akā ʻaʻole nui. Hāʻawi ka momona iā ʻoe i ka ikaika a kōkua i kou kino e omo i nā wikamina. ʻO ka momona momona ka mea nui i kāu pae kolesterol. ʻAʻole like nā momona āpau. E hoʻāʻo ʻoe e hōʻalo i nā momona momona a me nā momona trans.
Punawai: NIH MedlinePlus

Trans Fat

ʻO ka momona trans kahi ʻano momona i hana ʻia ke hoʻololi ʻia nā aila wai i mau momona paʻa, e like me ka hoʻopōkole ʻana a me kekahi mau margarine. Mālama ʻoi aku ka lōʻihi iā lākou me ka hele ʻole o ka maikaʻi ʻole. ʻIke ʻia paha i loko o nā pahū, nā kuki, a me nā meaʻai māmā. Hāpai ka momona momona i kāu kolamu LDL (ʻino) a hoʻohaʻahaʻa i kāu HDL (maikaʻi) cholesterol.
Punawai: NIH MedlinePlus

Nā Triglycerides

ʻO Triglycerides kahi ʻano momona i loaʻa i kou koko. ʻO ka nui loa o kēia ʻano momona e hoʻāla i ka makaʻi o ka maʻi puʻuwai coronary artery, keu hoʻi i nā wahine.
Punawai: National Heart, Lung, a me Ke Kula Nui Koko

Hoʻokomo wai

Pono mākou āpau e inu wai. Ka nui o kāu mea e hilinaʻi ai i kou nui, pae hana, a me ke anilā kahi āu e noho ai. ʻO ka mālama ʻana i kāu lawe ʻana i ka wai e kōkua e hōʻoia i ka lawa o kāu. Loaʻa i kāu lawe ʻana i nā wai āu e inu ai, a me nā wai āu i loaʻa ai mai ka meaʻai.
Punawai: NIH MedlinePlus