Pono ʻoe e ʻai i ka ʻai no ka ʻaina kakahiaka?

Anter

• Nā pono olakino o nā salakeke kakahiaka
• Hiki ke hoʻonui i kou ʻano a me kāu hana
• Hiki ke hoʻomaikaʻi i kāu digestion
• Hiki ke kōkua iā ʻoe e lilo i ka paona
• Hiki ke hoʻonui i kou olakino holoʻokoʻa a pale iā ʻoe mai ka maʻi
• Pehea e kūkulu ai i kahi salakeke kakahiaka maikaʻi
• KaʻAnuʻu Hana 1: E koho i kāu mau mea kanu
• Ka Papa 2: E hoʻohui i kahi kumu o ka protein
• KaʻAnuʻu Hana 3: Koho i kekahi carbs paʻakikī
• Ka Papa 4: E hoʻohui i kahi momona momona
• Nā mea hoʻohui e hōʻalo ai
• ʻO nā manaʻo salakeke kakahiaka maikaʻi
• Ke laina lalo
• Mea Hoʻomākaukau Meaʻai: Saladena Boring-ʻole

Ke lilo nei nā salakea ʻaina kakahiaka i ka pīhoihoi olakino hou loa.

ʻOiai ʻo ka ʻai ʻana i nā mea kanu no ka ʻaina kakahiaka ʻaʻohe mea maʻamau i ka papaʻai Komohana, he mea maʻamau ia i nā papaʻai mai nā wahi ʻē aʻe o ka honua.

ʻO nā salakeke kakahiaka kahi ala maikaʻi loa e hoʻomaka i kou lā me nā meaʻai momona. Hiki iā lākou ke hoʻonui i kou naʻau a me ka hana, hoʻomaikaʻi i kāu digestion, a kōkua pū iā ʻoe e lilo i ka paona.

Loiloi kēia ʻatikala i nā salakeke kakahiaka, papa inoa i ko lākou mau pono olakino, a hōʻike iā ʻoe pehea e kūkulu ai i kāu ponoʻī.

Nā pono olakino o nā salakeke kakahiaka

ʻO nā salakeke kakahiaka i loko o nā mea kanu i kāwili ʻia me nā meaʻai like ʻole, e like me nā hua manu, ka tī, nā hua, nā hua, nā hua, nā hua, a me nā pī.

ʻO ke pani ʻana i kāu ʻaina kakahiaka maʻamau no ka salakeke, he ala maʻalahi ia e hoʻohui i nā meaʻai āpau i kāu papaʻai. Hiki iā ʻoe ke loaʻa i kahi keu o nā pono olakino.

Hiki ke hoʻonui i kou ʻano a me kāu hana

ʻO ka mea āu e ʻai ai no ka ʻaina kakahiaka hiki ke hoʻohuli i kou naʻau a me kāu hana noʻonoʻo.

Kūlana kiʻekiʻe nā ʻaina kakahiaka i nā carbs paʻakikī a haʻahaʻa hoʻi i ka momona, e like me nā salakeke ʻaina maikaʻi, e hoʻomaikaʻi ai i ka naʻau a hoʻēmi i ka luhi ma mua o ka low-carb, nā koho momona momona e like me nā hua manu, nā brown brown, a me ka puaʻa ().

ʻO ka hopena e hoʻonui i ka naʻau-momona, nā papa ʻaina momona momona he ʻoiaʻiʻo paha ia no nā papa ʻaina momona i loaʻa i nā kāpili paʻakikī i loaʻa i nā huaʻai, nā mea kanu, a me nā hua holoʻokoʻa, i kūʻē i nā carbs maʻalahi i ka palaoa kakahiaka a me nā pā ().

Hiki ke kōkua i nā meaʻai ʻaina kakahiaka i loko o nā carbs paʻakikī e hoʻokiʻekiʻe i nā māka o ka hana noʻonoʻo, e like me ka hoʻomanaʻo, ka noʻonoʻo, a me ka hana ʻike ().

Eia kekahi, hōʻike ʻia ka noiʻi e maikaʻi paha ka maikaʻi o nā lau lau lau i ka mālama ʻana i ka hana o ka lolo ke ʻelemakule nei ʻoe ().

I ka huli ʻana, hoʻonui paha kēia mau mea i kāu huahana.

Aia kekahi mau hōʻike e hiki i nā lau lau, peppers, a me nā mea kanu kolio e like me broccoli a i ʻole kāpeti ke hāʻawi i kekahi mau pono antidepressant. No laila, ke hoʻohui nei iā lākou i kāu salads e hoʻonui ai paha i kou ʻano ().

Hiki ke hoʻomaikaʻi i kāu digestion

ʻO nā salakeke kakahiaka e waiwai maoli i ka wai a me ka fiber, i hiki ke kōkua i kāu digestion.

Hiki ke hoʻoheheʻe ʻia a paʻa ʻole ʻia ʻo fiber.

Hoʻohui ka pulupulu āpau i ka nui i ka pahu a kōkua i ka neʻe ʻana i nā meaʻai ma o kou ʻōpū, e hoʻemi ana i ka likida o ka paʻa. ʻAi ka meaʻai i nā wai, e like me ka nui o nā salakeke ʻaina kakahiaka, kōkua pū paha i ka hakakā ʻana i ka paʻa paʻa ().

Ma ka ʻaoʻao ʻē aʻe, hānai ka pulupulu i hoʻoheheʻe ʻia i kāu koʻohune ʻōpū maikaʻi, kahi e hoʻohua ai i nā waikawa momona momona (SCFAs), e like me acetate, butyrate, a propionate.

Hānai kēia mau SCFA i kāu mau puʻupuʻu momona, hoʻemi i ka mumū, a hakakā paha i kekahi mau maʻi ʻōpū, e like me ka maʻi huhū o ka huhū (IBS), ka maʻi o Crohn, a me ka ulcerative colitis (,,).

Aia i loko o kekahi mau meaʻai nā ʻano ʻelua o ka fiber. Loaʻa nā kumuwaiwai maikaʻi:

• Puluniu lewa: nā ʻoka, nā piʻa, nā ʻāko, nā pears, nā ʻāpala, nā fiku, nā maiʻa, nā ʻuala, nā hazelnuts, nā ʻano flax, a me nā ʻano pua sunflower
• Puluniu ʻole: nā kīʻaha holoʻokoʻa, nā uala, nā pīni, nā lihi, nā pī, ka nui o nā huaʻai, nā mea kanu, nā nati, a me nā ʻanoʻano

Kaukaʻi ʻia i kā lākou mea hoʻohui, waiwai paha nā salakeke ʻaina kakahiaka i nā ʻano fiber ʻelua.

Hiki ke kōkua iā ʻoe e lilo i ka paona

ʻIke nō, kōkua paha nā salake kakahiaka i ke kaupaona ʻana.

ʻAʻole waiwai wale lākou i ka fiber a me ka wai, akā koi lākou i ka nau nui. Hiki i kēlā me kēia mau mea ke hōʻemi i ka pōloli a hoʻonui i ka piha, e hoʻoemi ai iā ʻoe (,).

Hoʻohui ʻia, nā huaʻai a me nā mea kanu, nā mea hana mua i ka nui o nā salakeke ʻaina kakahiaka, e loaʻa i kahi haʻahaʻa haʻahaʻa haʻahaʻa. ʻO kēia ke hāʻawi nei lākou i kekahi mau calorie no ka nui a lākou e lawe ai i loko o kou ʻōpū, i mea e hāʻawi hou ai i ka hōʻemi kaumaha ().

Hoʻohui mau ka noiʻi i nā hua kiʻekiʻe a me nā mea kanu i ka pohō kaumaha a i ʻole ka hōʻemi o ke kaumaha i ka manawa. Ke hoʻohui nei i kahi kumu o ka protein i kāu salakeke ʻaina kakahiaka hiki ke hōʻemi hou i ka pōloli a hoʻonui i nā manaʻo o ka piha (,).

ʻOi aku paha ka maikaʻi o nā salakeke kakahiaka no ka pohō kaumaha ke pani lākou i nā calorie kiʻekiʻe, nā meaʻai kakahiaka kakahiaka e like me nā croissant a i ʻole nā ​​cereals ʻaina kō nui.

Hiki ke hoʻonui i kou olakino holoʻokoʻa a pale iā ʻoe mai ka maʻi

ʻO nā salakeke kakahiaka kahi ala maʻalahi e hoʻonui i kāu lawe ʻana i nā huaʻai a me nā mea kanu, i piha i nā meaola a me nā mea kanu mea kanu e pōmaikaʻi ai i kou olakino a pale iā ʻoe mai ka maʻi.

ʻO kahi laʻana, nā lau lau greens a me nā lau lau i hiki ke pale aku i ka hāʻule o ka noʻonoʻo, ka maʻi diabetes 2, a me nā maʻi puʻuwai (,,).

Eia nō naʻe, e like me nā Centres for Disease Control and Prevention (CDC), ʻo 1 wale nō i 10 mau mākua maʻAmelika Hui Pū ʻIa e ʻai mau nei i nā hua a me nā lau i kēlā me kēia lā ().

E hoʻomanaʻo i ka ʻai pinepine ʻana i ka ʻaina momona a kōpaʻa kiʻekiʻe paha e hoʻonui pinepine ai i kou maʻi o ka maʻi puʻuwai a i ʻole e hoʻomohala hou aku i ka momona o ka ʻōpū, kahi pilikia no nā maʻi maʻi mau (,,).

No laila, ke hoʻololi nei i kāu ʻaina kakahiaka maʻamau me ka salakeke e kōkua ai i kou puʻuwai olakino a pale aku i nā maʻi maʻi ʻē aʻe.

Hiki ke kōkua i nā salakeke ʻaina kakahiaka i ka digestion, ka pohō kaumaha, ke ʻano, a me ka hana ʻana. Hoʻohui, he ala maʻalahi lākou e hoʻopihapiha i kāu papaʻai me nā huaʻai momona a me nā mea kanu.

Pehea e kūkulu ai i kahi salakeke kakahiaka maikaʻi

Inā makemake ʻoe e hoʻāʻo i nā salakeke kakahiaka, he mea nui ia e hōʻoia i ka momona a me ka hoʻopiha.

Eia kahi hana ʻehā ʻehā maʻalahi e kūkulu i kahi salakeke kakahiaka maikaʻi.

KaʻAnuʻu Hana 1: E koho i kāu mau mea kanu

ʻO nā lau lau lau a me nā mea kanu kolio kekahi o nā lau momona i hiki ke loaʻa, no laila e hana lākou i kumu maikaʻi no kāu saladi (,,).

ʻO nā lau lau greens me kale, greens collard, spinach, cabbage, greets beet, watercress, romaine lettuce, Swiss chard, arugula, bok choy, a me nā greens turnip.

ʻO nā mea kanu Cruciferous pū me ka cauliflower, broccoli, Brussel sprouts, bok choy, a me ka cabbage.

Hiki iā ʻoe ke luna i kēia mau greens a me nā mea kanu kīʻaha me nā mea kanu keu āu i koho ai. E hoʻāʻo e ʻohi mai nā ʻano kala like ʻole, no ka mea e hoʻonui kēia i kāu mau lāʻau wikamina a me nā minelala. ʻO nā pepelu bele, nā ʻōmato, a me nā kāloti he mau laʻana maikaʻi.

Ka Papa 2: E hoʻohui i kahi kumu o ka protein

Hoʻohui i kahi kumu o ka protein i kāu salakeke ʻaina kakahiaka he mea hana ia i ka hōʻemi ʻana i ka pōloli a me ka mālama ʻana i ka piha, a me ke kākoʻo ʻana i nā iwi olakino a me ka mālama ʻana i kou puʻupuʻu puʻupuʻu (,,,).

ʻO nā kumuwaiwai protein o ka holoholona me ka iʻa iʻa, nā hua, ka ʻiʻo, a me nā huahana waiū e like me ka tī. ʻO nā kumuwaiwai mea kanu me ka tofu, tempeh, beans, peas, nut, nā hua, a me kekahi mau kīʻaha piha, e like me ka quinoa.

KaʻAnuʻu Hana 3: Koho i kekahi carbs paʻakikī

ʻO Carbs ke kumu o ka wahie i makemake ʻia i kou kino. He mea maikaʻi ka hoʻohui ʻana i kāu salakeke kakahiaka, no ka mea he mea kōkua kēia iā ʻoe e noho ikaika a hiki i kāu pāʻina aʻe.

Hiki ke hoʻokaʻawale ʻia nā Carbs i nā kō, nā starches, a me nā olonā. E hoʻomanaʻo i ka manaʻo ʻia o nā sugars he carbs maʻalahi a pili pinepine ʻia i ka momona, maʻi maʻi puʻuwai, a me ka maʻi maʻamau ʻo 2, keu hoʻi ke hana ʻia ().

I ka ʻaoʻao ʻē aʻe, paʻakikī nā starches a me nā olonā. Mālohi mālie lākou, i hiki ke hāpai i nā pae kō kō ke olakino ().

ʻOi aku ka maikaʻi o ka makemake i nā kāpena paʻakikī e like me nā hua, nā huaʻai, nā legume, a i ʻole nā ​​mea kanu starchy ma luna o nā kalakeke maʻalahi e like me nā hua i hana ʻia, nā pahū, a me nā crouton.

ʻO kekahi o nā carbs olakino me nā uala, nā ʻoma, nā pīni ʻeleʻele, a me ka palaoa butternut.

Ka Papa 4: E hoʻohui i kahi momona momona

Hoʻohui i nā momona i kāu salakeke kakahiaka hiki ke kōkua i kou kino e omo i nā huaora momona-momona.

ʻO nā kumu momona maikaʻi loa mai nā meaʻai a pau nā mea kanu e like me nā avocados, nā ʻoliva, nā nati, a me nā ʻanoʻano. ʻOi aku ka momona o kēia i nā huaora, nā minelala, a me nā mea kanu mea pono ma mua o nā momona i hoʻomaʻemaʻe ʻia e like me nā aila mea kanu.

E like me ia, nā ʻaukā home me ka hoʻohana ʻana i nā aila mea kanu, e like me ka ʻoliva, ka avocado, a i ʻole nā ​​aila flaxseed, kahi ala maikaʻi e kūʻai aku ai i nā ʻano kūʻai i kūʻai ʻia, kahi e hoʻopili pinepine ai i ka paʻakai a kō paha.

Pono e hoʻohui i kahi salakeke olakino olakino i nā mea lau, kahi kumu o ka protein, nā carbs paʻakikī, a me kahi paʻi o nā momona olakino.

Nā mea hoʻohui e hōʻalo ai

No ke kūkulu ʻana i ka salakeke kakahiaka momona momona loa, e hoʻāʻo e hoʻokomo i nā meaʻai āpau a hoʻoliʻiliʻi liʻiliʻi e like me ka hiki ke pale i nā mea i hoʻomākaukau nui ʻia.

ʻOi aku ka maikaʻi e hōʻemi a hoʻokele i nā mea o lalo:

• Nā meaʻai i kāwili ʻia, nā ʻiʻo momona, a me nā kūpili iʻa iʻa momona. E hoʻohui kēia i kahi momona o ka momona a me ka paʻakai i kāu pāʻina.
• ʻO ka hapa nui o nā pale salakeke i kūʻai ʻia me ka hale kūʻai. Hāpai ʻia kēia mau mea me ke kō a me ka paʻakai ʻoiai haʻahaʻa i nā huaora a me nā minelala.
• Nā hua kukui i hoʻomoʻa ʻia a i ʻaila ʻia. Hoʻonani pinepine ʻia kēia mau mea i ke kō a i ʻole loaʻa nā momona kūpono ʻole, no laila ʻoi aku ka maikaʻi o ke koho ʻana i nā hua maloʻo maloʻo a maloʻo paha ma kahi.
• Nā hua kanu i hoʻomaʻemaʻe ʻia. Hoʻopili kēia i ka pasta keʻokeʻo, croutons, a i ʻole nā ​​pahū pahū, a ʻaʻohe o ka fiber, nā wikamina, a me nā minelala.
• Mea momona, hua maloʻo. Hiki i ka hua maloʻo ke lilo i kahi koho olakino maikaʻi i nā hua hou. Eia nō naʻe, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i nā ʻano momona, no ka mea, ʻaʻole e pono kēia mau pūʻolo i ke kō.

Ma kahi o, hoʻāʻo e koho i kekahi o nā meaʻai i ʻōlelo ʻia i ka mokuna mua.

Hōʻalo i nā ʻiʻo momona, nā meaʻai palai, a me nā mea hana ʻē aʻe i hana ʻia ke kūkulu ʻana i kāu salakeke ʻaina kakahiaka.

ʻO nā manaʻo salakeke kakahiaka maikaʻi

Maʻalahi ka hana ʻana i nā salakeke ʻaina kakahiaka, hiki ke lawe ʻia, a maʻalahi hoʻi i ka maʻalahi. Eia kekahi mau manaʻo e hoʻonāukiuki ai iā ʻoe.

• Salakeke hua-hua: kumu spinach, kāpī ʻia me ka granola homemade, walnuts, tangerines, flakes niu, a me vinaigrette blueberry
• Saladi Mekiko: kuʻi ʻia ka letusce romaine i kuʻu ʻia me ka ʻuala, nā pīni ʻeleʻele, ka palaoa, nā pepa ʻulaʻula, ka salsa, a me nā aahu ʻāpiki
• Smoke sesame salakeke: Hoʻopili ʻia ʻo arugula i ka salemona puhi ʻia a i ʻole tempeh, quinoa, kukama, nā ʻanoʻano sesame, a me kahi wai lemon.
• Salakeke hua moa Kuhi ʻia ʻo kale me kahi hua moa i hoʻomoʻa ʻia, nā cranberry, nā pecan, nā ʻōmato cherry, a me nā ʻāpana pita piha
• Salakeke-tofu: hoʻopili ʻia nā ʻōmaʻomaʻo i kāwili ʻia me ka squash butternut, nā ʻāpala, nā radish, nā ʻaka, a me nā tofu i wili ʻia

Hiki iā ʻoe ke hōʻemi i kāu manawa hoʻomākaukau me ka hoʻohana ʻana i nā greens holoi mua ʻia, nā mea ʻai ʻoki mua, a me nā koena.

Maʻalahi pū nā salakeke ʻaina kakahiaka i ka hele. E hōʻoia pono e ʻūlū ʻokoʻa i ke kapa komo i mea e pale aku ai i kāu salakeke mai ka lilo ʻana i soggy.

He maʻalahi a maʻalahi hoʻi e hana i nā salakeke ʻaina kakahiaka. Hiki iā ʻoe ke hoʻāʻo i nā hui saladi i hōʻike ʻia ma luna a koho i kāu mau mea punahele.

Ke laina lalo

Hiki i nā salakeke ke lilo i kahi koho olakino maikaʻi i kāu ʻaina kakahiaka maʻamau.

Hāʻawi paha kēlā mau mea i hoʻonani ʻia me nā pāpale momona i nā pono he nui, e like me ka hoʻomaikaʻi ʻana i ka digestion, ka pale ʻana i nā maʻi, a me ka pohō kaumaha.

Hoʻopiha i kāu pola me nā huaʻai a me nā mea kanu, a e ʻike pono e hoʻopili i kahi kumu o nā carb complex, protein, a me ka momona olakino.

Inā hoihoi ʻoe i ka hoʻoluliluli ʻana i kāu papa ʻaina kakahiaka, hana kahi salakeke no kahi pāʻina kakahiaka nui.

Mea Hoʻomākaukau Meaʻai: Saladena Boring-ʻole