Nā Nūhou Kupaianaha e pili ana i kāu papaʻai olakino kaulike

Anter

• Ua hopohopo e pili ana i ke kofe a me kekahi mau koho meaʻai? Pīhoihoi paha ʻoe i ka lohe ʻana i ka nui o nā meaʻai - a me ke kofe - kūpono i kāu meaʻai olakino kaulike.
• Eia ka loko o ka scoop ma ka rap maikaʻi a me nā pono olakino o ke kofe.
• ʻAʻohe kumu e loaʻa ai ka pipi me ka pipi! I ka ʻoiaʻiʻo, nui nā pono kūpono o ka pipi a me kahi no ia i kāu papaʻai papaʻai olakino kaulike.
• Nā pono olakino o kaʻuala - a me nā Carbs Healthy
• Ua heluhelu ʻoe i nā mea he nui e pili ana i nā paukū kiʻekiʻe e hoʻopili ana i nā paona. E heluhelu e pili ana i nā pono olakino maikaʻi loa o kaʻuala a me nā carbs olakino.
• Pākuʻi i nā pahu pahu moa a hoʻoneʻe i nā mushroom mai ka papa inoa no-no papa inoa a ʻike i nā pōmaikaʻi o nā mushroom a me nā kīʻaha moa olakino i kāu papaʻai.
• Nā ipu moa olakino
• Nā Pono o nā Halo
• Keiki Kuke: E maikaʻi i kou puʻuwai
• ʻO ka ʻai ʻōpae hiki ke lilo i ʻāpana o kou puʻuwai meaʻai olakino - no laila e hoʻohui i ka ʻōpae kuke i kāu papa inoa hana!
• Nānā no

Ua hopohopo e pili ana i ke kofe a me kekahi mau koho meaʻai? Pīhoihoi paha ʻoe i ka lohe ʻana i ka nui o nā meaʻai - a me ke kofe - kūpono i kāu meaʻai olakino kaulike.

Kamaʻāina paha kekahi o kēia mau hiʻohiʻona?

1. Ke kauoha nei ʻoe i kāu cappuccino kakahiaka, kānalua ʻoe no ka kekona wale nō, e noʻonoʻo ana inā ʻoe e inu i ke kī ʻōmaʻomaʻo ma kahi, no ka mea ʻaʻohe keu olakino olakino kope.
2. Ma hope aku ma ka pā saladi, ʻalo ʻoe i nā toppers broccoli i makemake i nā halo a manaʻo ʻoe e hewa iki no ka hana ʻole ʻana i ka koho waiwai nui loa no kāu hoʻolālā meaʻai olakino.
3. I ka ʻaina ahiahi, ʻike ʻoe i ka moa ka koho momona momona o lalo, akā makemake ʻoe i ka steak, no laila ke kīloi nei ʻoe i kahi sirloin ma ka pā a hoʻohiki ʻoe e hana i kāu papaʻai olakino kaulike - ʻapōpō.

ʻĀ, koho paha? I ka wā e ʻai ai i nā pilikia kūpono, ʻaʻole ʻoe i hana maikaʻi ʻole i kēia lā. ʻO nā meaʻai he nui - me ka kope, pipi a me nā halo - ua hoʻokumu i ka inoa maikaʻi ʻole no nā pōʻino meaʻai (ʻoi aku ka nui o ka caffeine a i ʻole ka momona) a i ʻole, i ka hihia o nā halo, nā wimps meaʻai. Akā ʻo ka noiʻi hou loa e hōʻoia ana iā lākou, a me ʻekolu mau huahana hōʻino ʻē aʻe, he nui nā mea e hāʻawi a kūpono i kahi i kāu hoʻolālā papaʻai olakino kaulike.

Eia ka loko o ka scoop ma ka rap maikaʻi a me nā pono olakino o ke kofe.

The Bad Rap: Kope He maikaʻi ʻole ka caffeine iā ʻoe no ka mea hoʻonāukiuki ia iā ʻoe a me ka huhū.

ʻO ke kumu olakino: kope Me ka nui o nā antioxidants ma mua o ka ʻōmaʻomaʻo a i ʻole ʻeleʻele kī, ʻo kāu kīʻaha java i kēlā me kēia lā - caffeinated a decaffeinated paha - hiki ke pale maoli i nā maʻi pili makahiki e like me ka maʻi Parkinson a me Alzheimer, e like me kahi noiʻi ma ka Journal of Agricultural Chemistry.

Hōʻike nā noiʻi hou aʻe hiki i kekahi o nā pono olakino o ke kofe ke hoʻopili pū i ka hōʻemi ʻana i ka pilikia no:

• maʻi maʻi puʻuwai
• maʻi ʻaʻai umauma
• hānō
• pōhaku ʻalā
• nā lua
• diabetes

ʻO kahi hōʻike hou i loko o ka puke moʻolelo Diabetes Care ua ʻike nā wahine e inu i ke kīʻaha kofe i ka lā e hoʻohaʻahaʻa i ko lākou pilikia no ka maʻi diabetes ma 13 pakeneka; ʻO ka loaʻa ʻana o ʻelua a ʻekolu mau kīʻaha e ʻoki i ka pilikia e 42 pakeneka. E hoʻopaʻa pono ʻoe i nā mea hoʻohui, no ka mea, ʻo ka hoʻouka ʻana i kāu kīʻaha me nā kō, nā syrups a me ka ʻaila hiki ke hōʻole i nā pono olakino o ke kofe.

ʻAʻohe kumu e loaʻa ai ka pipi me ka pipi! I ka ʻoiaʻiʻo, nui nā pono kūpono o ka pipi a me kahi no ia i kāu papaʻai papaʻai olakino kaulike.

ʻO ka Rap Rap: ʻO ka pipi Hoʻopiha ʻia kēlā me kēia ʻai i ka momona saturated ke aʻa-a me nā tona o nā calorie.

ʻO ke ola olakino: pipi Maikaʻi i nā wahine e ʻai a ʻehā mau auneke lawelawe o ka pīpī wīwī i ka pule. (Ua kaha ʻia nā ʻoki momona liʻiliʻi he "puhaka" a i ʻole "poe.") I loko o nā makahiki he ʻumi i hala iho nei, ua hoʻololi ka ʻoihana pipi i ke ʻano o ka hānai ʻia ʻana a me ka hānai ʻana i nā bipi e hoʻonui i nā pono kūpono o ka pipi ma o ka hana ʻana i ka ʻiʻo wīwī. "ʻO ka nui o nā ʻokiʻoki o ka pipi i kēia manawa ma kahi o 20 pākēneka o ka momona a ʻoi aku ka maikaʻi o ka momona" maikaʻi "a me nā" maikaʻi "ma mua o ka wā ma mua," e wehewehe ana ʻo Sue Moores, MS, R.D., he kākāʻamaʻai no St. Paul, Minn.

ʻO nā kōkua maikaʻi ʻē aʻe o ka bipi kau pū me ka acidug linoleic curugated (CLA), kahi momona olakino e hoʻoliʻiliʻi ai i nā pae kolesterol LDL ("maikaʻi"), kaohi i ka loaʻa ʻana o ke kaupaona a kāohi i ka maʻi ʻaʻai. ʻO ia hoʻi, ʻo ka hoʻopaʻa ʻana i kahi pā o nā ʻōmaʻomaʻo hui ʻia me 3 auneke o ka sirloin i ʻoki ʻoki ʻia a i ʻole ka hui ʻana i ka ʻāpana like o ka steak me ka ʻuala no ka ʻaina ahiahi, he ala maoli ia i ka pale ʻana i nā maʻi i kāu papaʻai olakino kaulike.

ʻAʻole hāʻawi kahi lawelawe maʻalahi i ka 39 pākēneka o ka wikamina B12 e koi ai i kou kino i kēlā me kēia lā, akā hāʻawi ia he 36 pākēneka o kāu zinc i kēlā me kēia lā a me 14 pākēneka o kāu hao o kēlā me kēia lā - ʻelua mau minelala e lawa ai nā wahine he nui a pono e makaʻala. e pili ana i ke kamaʻilio ʻana i kahi papa papaʻai olakino.

E koho i ka pipi "mauu hānai" i nā manawa a pau e hiki ai: ʻelua ʻoi aku ka nui o ka CLA a me nā ʻakika momona omega-3 puʻuwai olakino e like me nā ʻano mea hānai palaoa, e like me kahi noiʻi hou mai The University of Melbourne ma Australia. He mea nui ka Omega-3 i ka ulu ʻana o ka lolo a me ka hana a pono e lilo i ʻāpana o kēlā me kēia hoʻolālā papaʻai olakino kaulike.

Nā pono olakino o kaʻuala - a me nā Carbs Healthy

Ua heluhelu ʻoe i nā mea he nui e pili ana i nā paukū kiʻekiʻe e hoʻopili ana i nā paona. E heluhelu e pili ana i nā pono olakino maikaʻi loa o kaʻuala a me nā carbs olakino.

ʻO ka Rap Rap: ʻUala Hoʻopili kēia meaʻai kiʻekiʻe-carb i nā paona.

ʻO ke ola olakino: ʻUala He 160 calories wale no ka uwala moa a aneane 4 grams o ka fiber. Eia kekahi, ʻo ka ʻuala ka mea kiʻekiʻe loa ma ka papa kuhikuhi satiety i hoʻomohala ʻia e nā mea noiʻi ma The University of Sydney ma Australia, e luku ana i 37 mau meaʻai ʻē aʻe, me ka laiki palaka, ka palaoa palaoa a me ka pasta palaoa holoʻokoʻa. .

Hōʻalo pinepine ka poʻe ʻai haʻahaʻa haʻahaʻa i ka ʻuala no ka mea ua kiʻekiʻe lākou ma kahi pālākiō i kapa ʻia ʻo ka glycemic index (GI), kahi ana o ka wikiwiki o ka hoʻonui ʻana i ke kō koko. Wahi a kekahi poʻe loea i nā meaʻai kiʻekiʻe-GI e hoʻoulu i ka pōloli a alakaʻi i kahi overproduction o ka insulin, i hiki i ke kino e mālama i nā momona hou, kahi mea i kūlike ʻole i ka papaʻai papaʻai olakino kaulike.

Akā hoʻopaʻapaʻa ke kumumanaʻo. "A ma kekahi hihia, he kumu wale nō ka GI inā loaʻa iā ʻoe kahi ʻuala maʻemaʻe a ʻaʻohe mea ʻē aʻe. kahi ʻai, lōʻihi ka lōʻihi o kou kino e hoʻomoʻa iā ia a ʻaʻole ia e kumu i ka piʻi nui ʻana o ke kō i nā kō, "wahi a Moores.

ʻOiai kahi noiʻi Harvard hou loa i loaʻa kahi hoʻonui iki o ka maʻi kō II ma waena o ka poʻe ʻai pinepine i ka ʻuala a me ka poʻe french, ʻoi aku ka kiʻekiʻe o ka makaʻu no nā wahine momona i ʻai iā lākou ma kahi o nā hua palaoa holoʻokoʻa. hoʻolālā meaʻai olakino.]

Pākuʻi i nā pahu pahu moa a hoʻoneʻe i nā mushroom mai ka papa inoa no-no papa inoa a ʻike i nā pōmaikaʻi o nā mushroom a me nā kīʻaha moa olakino i kāu papaʻai.

Nā ipu moa olakino

The Bad Rap: Ka moa, ka ʻiʻo ʻeleʻele ʻOi aku ka momona a ʻoi aku o ka momona o ka pahu ma mua o ka umauma, akā ʻo nā momona āpau e hoʻolilo ia i meaʻai no-no.

ʻO ke ola olakino: nā manuʻai, kaʻiʻo pouli Auneke no ka auneke, ʻekolu manawa o ka momona o ka moa ʻeleʻele ma mua o ka ʻiʻo keʻokeʻo, akā ʻaʻole i hoʻopiha mua ʻia kēlā mau kala. ʻO ia nā momona momona o ka hopohopo i ka papaʻai olakino.

Hoʻohui ʻia, hāʻawi kahi lawelawe 3-auneke o kaʻiʻo ʻūhā:

• aneane 25 pākēneka hou hao
• ʻelua manawa o ka riboflavin
• ʻoi aku ma mua o ʻelua manawa o ka zinc

ma mua o ka ʻāpana like o ka ʻiʻo o ka umauma, nā meaʻai i mea koʻikoʻi i ka ʻai olakino kaulike, a hāʻawi i 38 mau calorie hou aʻe.

ʻ tiplelo Aʻo pākēnika bonus: No nā mea āu e makemake ai i nā moa, mai ʻai i ka ʻili i ka hoʻohui ʻana o 61 mau kalori a me 8 mau momona o ka momona (ʻo ka nui o ka māʻona). E waiho i ka wā kuke, akā; Hōʻike nā haʻawina i ka hoʻomoʻa ʻana i ka moa me ka ʻili ma luna ʻaʻole ia e hoʻololi i ka momona o ka ʻiʻo-he mea maikaʻi ia no nā meaʻai olakino--akā e hopena i ka manu momona.

Nā Pono o nā Halo

The Bad Rap: Halo ʻAʻohe o kēia fungi i nā wikamina a pili pū i ka mahele "ʻeleʻele nutritional" ʻano like me ka lettuce iceberg.

ʻO ke kumu olakino: nā kamalā Loaʻa i nā ʻōhiʻa kekahi mau maʻi koʻikoʻi, e like me kahi noiʻi hou mai Penn State University-he mea hoʻoikaika nui i nā meaʻai ʻē aʻe a me kahi ʻāpana maikaʻi loa o ka meaʻai olakino kaulike.

ʻO ke pihi keʻokeʻo, crimini, shiitake, maitake a me nā ʻalalā ʻōhiʻa o ka mōʻī i loko o nā mea āpau e kōkua i ka hoʻoulu ʻana i nā hunaola keokeo e hoʻonui i ka hana ʻana o kahi kemika luku nui i ka maʻi ʻaʻai.

Ua hōʻike pū ʻia kahi noiʻi i nā ʻalalā i nā ʻano huaʻai like ʻole i kā mākou papaʻai olakino. ʻO 3 auneke wale nō (e pili ana i ʻelima mau halo nui) e hāʻawi aku ma mua o 10 pākēneka o ka ʻai i ʻōlelo ʻia i kēlā me kēia lā no riboflavin, niacin, vitamina B5, keleawe a me ka potassium - nā mea āpau no ka liʻiliʻi o 30 mau calorie.[header = Cooking shrimp: he mea kēia ʻāpana nui o kou puʻuwai olakino olakino.

Keiki Kuke: E maikaʻi i kou puʻuwai

ʻO ka ʻai ʻōpae hiki ke lilo i ʻāpana o kou puʻuwai meaʻai olakino - no laila e hoʻohui i ka ʻōpae kuke i kāu papa inoa hana!

ʻO ka Rap Rap: Shrimp Ke ʻauʻau nei lākou me ke kōkō-clogging kolesterol, e waiho ana iā ʻoe i ka makaʻu no ka maʻi puʻuwai.

ʻO ka ʻOiaʻiʻo Ola: ʻOpae Hiki i ka Shrimp ke lilo i ʻāpana o kou papaʻai olakino olakino. Loaʻa iā lākou ma lalo o 1 gram o ka momona momona no 3-auneke lawelawe (ma kahi o 15 shrimp). "ʻO ka momona momona, ʻaʻole ʻo kaʻai kō, ʻo ia ka mea nui e hōʻino ʻia no ka hoʻonui ʻana i nā pae lipid o ke koko," wehewehe ʻo Sue Moores, ke kākāʻamaʻai. Akā ʻoi aku ka mea nui o ka shrimp ma mua o ka mea a lākou e hana ʻole ai. ʻO ia kekahi o nā meaʻai i waiwai maoli i ka wikamina D a loaʻa ka nui o nā mea kanu kūkulu iwi ma mua o ke aniani 8-auneke o ka waiū, ma kahi o ka hapakolu o nā lā i koi ʻia no kēlā me kēia lā no nā papaʻai olakino kaulike.

ʻAʻole loaʻa i kahi 36 pakeneka o mākou ka huaʻa D a mākou e pono ai, e waiho ana i kahi pilikia no:

• kaumaha
• hypertension
• osteoporosis
• nā pilikia autoimmune

ʻO kēlā me kēia meaʻai e hāʻawi ana i ka nui o ka huaora D he ʻāpana ʻakomi o nā meaʻai olakino.

Inā hopohopo nā poʻo inoa hou e pili ana i ka pae mercury i ka iʻa, hoʻomaha - aia ka ʻōpae ma ka papa inoa o ka iʻa kai mercury haʻahaʻa loa o ka U.S. ʻO kēia ka hiki iā ʻoe ke loaʻa i ʻehā mau ʻoneka lawelawe i kēlā me kēia pule me ka hopohopo ʻole e pili ana i ka mercury e hōʻeha ai i kāu - a i ʻole ʻōnaehana ʻōnaehana kāu keiki hānau ʻole.

Nānā no