Protein, Carbs, a me ka momona: He aha kāu e ʻai ai

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ʻĀwīwī, he aha ke ala maikaʻi e lilo ai ka kaumaha a noho i ke olakino? Hoʻokiʻoki loa i nā kaʻa, hele haʻahaʻa loa, lilo i vegan, a helu wale paha i nā calorie? Me nā ʻōlelo aʻo kū'ē a pau i kēia mau lā e pili ana i kāu mea e ʻai ai, paʻakikī ke loaʻa ʻole ka whiplash meaʻai. Eia naʻe, ke kuhikuhi nei kahi avalanche o nā nūhou i ke ala like a i ke ʻano kaulike, hiki ke hana maʻalahi e hoʻokaʻawale like i kāu lawe ʻana i kēlā me kēia lā i waena o nā pūʻulu meaʻai ʻekolu: nā kāhāhā, nā protein, a me nā momona.

Ua ʻike ʻia kahi noiʻi hou mai ka Norwegian University of Science and Technology i ka wā i hoʻokomo ʻia ai ka poʻe i ʻai i ka meaʻai kiʻekiʻe-carb, haʻahaʻa-protein meaʻai ma kahi hoʻolālā kaulike kaulike, ua hōʻike lākou i nā loli maikaʻi i kā lākou DNA e hiki ke unuhi i ka liʻiliʻi liʻiliʻi. i loko o ke kino-hiki ke hōʻemi i kou pilikia no ka maʻi puʻuwai, ka maʻi kanesa, a me nā maʻi maʻi ʻē aʻe.

I ka manawa like, ke hōʻike nei kahi kino noiʻi e ulu nei i ka ʻai ʻana i kēia ala he ala pōkole maʻalahi paha ia e lilo ai nā paona i ka wikiwiki-a ʻo ka loaʻa ʻana o ka protein i kikoʻī ke kī. "Ke hana pū nei ka protein, ka momona, a me nā kalapona i kekahi i kekahi e hoʻoikaika i ka manaʻo o ka hauʻoli," wehewehe ʻo Bonnie Taub-Dix, R.D., mea kākau o New York City. E heluhelu ia ma mua o kou ʻai ʻana. "Ke hoʻoemi ʻoe i hoʻokahi pūʻulu e like me ka protein, makemake ʻoe e uku ma ka ʻai nui ʻana i kahi mea ʻē aʻe āu e pono ʻole ai, e like me nā kalapona a momona paha." ʻO kahi noiʻi hou i ka puke pai PLoS KEKAHI ua hōʻoia i kēlā ʻano. I ka hoʻohaʻahaʻa ʻana o nā kānaka i kā lākou ʻai i kēlā me kēia lā i ka protein ma ka liʻiliʻi e like me ka 5 pakeneka a hoʻololi i ka ʻokoʻa me nā meaʻai momona momona, ua ʻai lākou i 260 calories hou i ka lā. Ua haʻi lākou i ka poʻe noiʻi manaʻo lākou ua pōloli, keu hoʻi i ke kakahiaka, a ua hoʻopau pinepine i ka meaʻai māmā i ka lā holoʻokoʻa.

No ka loaʻa ʻana o ka hui kūpono o nā meaʻai i kāu pāʻina, ʻōlelo ʻo Taub-Dix e noʻonoʻo pono i ka maikaʻi o nā meaʻai, ma mua o ke koʻikoʻi i ka nui pololei. "Ke hoʻopiha ʻoe i kāu pāʻai me ka medley kaulike o nā meaʻai momona, e hoʻopau ʻoe i ka ʻoluʻolu o ke kino a me ka naʻau," wahi āna. Koho i nā carb complex (quinoa, oatmeal, brown rice, veggies), nāʻiʻo momona a me nā legume (moa, kaleko, ʻalemona almond, beans), a me nā kumuwaiwai o nā momona momona i waiwai i nā omega- 3s (salmon, avocados, walnuts, ʻaila ʻoliva) , a e ʻike ʻoe iā ʻoe iho e ʻike maoli ana i ka symmetry kūpono.

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