9 Nā meaʻai i hoʻopau ʻia ʻaʻole pono ʻoe e kiola

Anter

• Nā Kopa Mushroom
• ʻAiʻa Citrus
• Nā lālā Broccoli a me Cauliflower a me nā lau
• Nā Lau Seleri
• Nā ʻōmaʻomaʻo Beet
• ʻAquafaba
• ʻIli ʻuala
• Nā ʻoka Cucumber
• Iwi I'o
• Nānā no

Ma mua o ke kīloi ʻana i kēlā mau koena broccoli i koe i ka ʻōpala, e noʻonoʻo hou. He nui nā meaʻai e hūnā ana i loko o nā koena o kāu meaʻai punahele, a hiki iā ʻoe ke hoʻohana hou i kēlā mau ʻōpala i mea ʻono, olakino, a hou. ʻAʻole wale ʻoe e hoʻonui i kāu quota i kēlā me kēia lā o nā huaora a me nā minela pono, akā e mālama pū ʻoe i ke kālā a me ka manawa i ke kaʻina hana. Pono kēia mau meaʻai he ʻeiwa i kahi mau hele a puni.

Nā Kopa Mushroom

"Hiki i nā koʻohau Mushroom ke ulu lāʻau a maikaʻi ʻole e ʻai i ka mea ʻai a moa māmā paha, akā ʻaʻole e kiola iā lākou i waho," wahi a Maggie Moon, M.S., R.D.N., ka mea kākau o ʻO ka Papa Kuhina Kuhina. Ke hūnā nei nā koʻokoʻo i kahi kumu nui o ka wikamina D a me beta-glucans, i ʻike ʻia e hoʻoliʻiliʻi i ka cholesterol, wehewehe ʻo Moon.

Eʻokiʻoki iā lākou me ka maikaʻi a hoʻonui i nā mea kanu a me nā mea ʻono no kahi patty burger momona maikaʻi, e ʻōlelo ʻo Moon. Hiki iā ia ke kumu no ka ʻai nui ʻole, a i ʻole hiki iā ʻoe ke hoʻohui i nā halo i loko o ka hui pipi, me kekahi mau mea ʻono, e like me ke kāleka, feta, a me ka pāhiri. A, eia kahi ʻōlelo aʻoaʻo: "E hoʻomoʻa ma mua o ka hoʻohui ʻana i loko o nā burger beef momona," wahi a Moon. "Hoʻohaʻahaʻa kēia i ka momona a hoʻonui i ka meaʻai o ka burger ʻoiai ke ʻono nei i ka maikaʻi."

ʻAiʻa Citrus

ʻAʻohe pono e haʻalele i kāu OJ kakahiaka, akā nui nā mea hiki iā ʻoe ke hana me ka citrus ma mua o ka wai ʻana. ʻO nā lemona, nā lime, a me nā ʻalani nā mea hoʻonui ʻono maikaʻi loa, hiki ke kōkua iā ʻoe e hōʻemi i ke kō, ka momona, a me nā calorie i ka wā e kuke ai, wahi a Moon. "ʻO ka zest kahi kahi o nā flavonoid ʻoi aku ka paʻakikī, no laila aia kahi hoʻonui anti-antioxidant," i ʻōlelo ʻo ia. E hoʻohana iā ia e jazz i ka laiki a i ʻole e hana i mea hoʻonani.

ʻO ka mea hou aku, hiki paha iā ʻoe ke nele i kekahi mau meaʻai nui ʻē aʻe, e like me ka d-limonene, ʻo ia ka "maikaʻi no ka ʻai ʻana a me ka pale ʻana i ka maʻi kanesa," wahi a Isabel Smith, M.S., R.D., C.D.N. Hiki iā ʻoe ke kalima i ka moa ma luna o ka moa a iʻa paha a i ʻole hoʻohui i ka zest i ka lole.

Nā lālā Broccoli a me Cauliflower a me nā lau

Eia kahi mea haʻalulu: E kiola paha ʻoe i ka ʻāpana momona o kēia mea ʻai. "Aia nā koʻokoʻo Broccoli i ka nui o ka calcium, ka hao, a me ka huaora C gram no ka gram ma mua o nā florets," wahi a Smith. E hoʻolei wale iā lākou i loko me kāu ʻōpala veggie a kāwili ʻia i loko o kahi hou.

Inā ʻike ʻoe i nā lau broccoli ma nā ʻau, mai wīwī iā lākou. "ʻO nā lau kekahi o nā waiwai waiwai nui loa o ka calcium i loko o nā mea kanu," wahi a Lauren Blake, R.D., mea mālama haʻuki haʻuki ma The Ohio State University Wexner Medical Center. Loaʻa iā lākou ka fiber, ka hao, a me ka huaora A. "Pono ʻoe i ka vitamina A no ka pale ʻana a me ka ʻili olakino a me nā iwi," wahi a Ilyse Schapiro, M.S., R.D., C.D.N. E kāpīpī i nā lau me ka ʻaila ʻoliva maikaʻi a me ke kālika a i ʻole e kau ma luna o kahi pepa bakena ma kahi papa hoʻokahi a e kālua ʻia i loko o ka umu 400 ° F a hiki i ka pōʻeleʻele a me ka crispy (e pili ana i 15 mau minuke).

Nā Lau Seleri

Manaʻo paha ʻoe he kiʻekiʻe ka celery i ka wai a maikaʻi no ka detoxing, akā ʻoi aku ka maikaʻi o kāna mau meaʻai, ʻoi aku ka nui o ka lau. "Nui ka waiwai o nā lau o ka seleri i ka magnesium, calcium, a me ka wikamina C," wahi a Schapiro. Hiki iā ʻoe ke hoʻolei maʻalahi i nā lau celery i kahi saladi kale, e hoʻohana iā lākou ma ke ʻāpana o kahi waihona mea kanu no nā hupa a me nā ʻōpala, a kāpīpī iā lākou ma luna o ka moa a iʻa paha me he mea hoʻonaninani lā.

ʻO kekahi meaʻai e hoʻopau wale ʻia a hui maikaʻi ʻia me nā lau celery? ʻO ka ʻili o kahi aniani. Hoʻohui pū kēia mau ʻōpala hoʻolei i nā ʻono o kahi sup a i ʻole waihona a hāʻawi i kahi lāʻau o nā antioxidant, e like me quercetin, i loaʻa e hōʻemi i ke kahe o ke koko, hoʻohui ʻo ia.

Nā ʻōmaʻomaʻo Beet

Kīloi pinepine ʻia nā poʻo o nā beets, a like me nā pulu kāloti, pono ʻole ia. "ʻO nā ʻōmaʻomaʻo Beet kahi kumu maikaʻi loa o nā huaora A, K, a me C, e hana nei ma ke ʻano he antioxidants i ke kino e hakakā i nā radical free, e hoʻomālamalama nei i kou ʻili a me kou ʻōnaehana pale," wahi a Keri Glassman RD, CDN, ka mea nona ka The Nutritious Ola. "Hāʻawi lākou i kahi kōkua olakino o ka fiber, he mea maikaʻi ia no kou olakino digestive."

Eia ka mea e hana ai: ʻoki i nā greens mai ka piko o nā aʻa beet, wahī iā lākou i nā kāwele pepa ʻūlū, hoʻoheheʻe iā lākou i loko o kahi ʻeke mālama plastic, a e hoʻomaʻalili. E hoʻāʻo e hoʻohana iā lākou i loko o ʻelua mau lā. E hoʻohui iā lākou i loko o nā salakeke, e hoʻohui iā lākou i ka smoothies, a i ʻole sauté a wai paha.

Pela no ka turnip greens. "Hiki iā lākou ke hoʻohana liʻiliʻi i nā salakeke a i ʻole ka pā liʻiliʻi a hui ʻia i loko o nā kīʻaha starchy e like me ka laiki, nā pīni, a me ka quinoa, a maikaʻi nā greens carrot no nā broths, a laila hiki ke hoʻohana ʻia i kumu no nā sopa a me nā mea ʻono," wahi a Benjamin White, Ph.D., MPH, RD, LDN, o ka Hale Pono.

ʻAquafaba

E hōʻoki i kou poʻo ʻanaHe aha ka heck aquafaba ?!-a heluhelu mai. He mea maʻalahi kēia huahana a nā hua moa, a he mea maikaʻi loa ia no nā mea ʻona.

ʻO ka "goopy wai" i loko o ka kini kini o nā pīni - nā mea āu e holoi ai i ka auwai-i loaʻa nā vitamina a me nā minelala, a me ka starch mai nā pīni a i ʻole nā ​​legume, a ua lilo ia i mea makemake nui ʻia no nā mea hiki ʻole ke pani i kahi hua manu. wahi a Blake. "Hiki ke hoʻohana ʻia ma ke ʻano he vegan ʻokoʻa i ka whipped topping, meringues, chocolate mousse, ice cream, buttercream, a me nā mea hou aku," wahi āna.

ʻIli ʻuala

Inā heʻuala i hoʻomoʻa ʻia a i ʻole kahi ʻuala, ʻai mau ʻia nā ʻili. "ʻO ka ʻili ʻuala aia ma kahi o 3 grams o ka protein, ma kahi o 5 grams o ka fiber (ʻo ka ʻiʻo he 2 grams wale nō), a me nā huaora B," wahi a Smith. ʻOiaʻiʻo, ʻoi aku ka nui o ka B6 ma ka ʻili ma mua o ka ʻiʻo.

ʻO ka mea hou aʻe, ʻo ka mālama ʻana i ka ʻili o kahi ʻuala hiki ke hōʻemi i kou makaʻi o ka maʻi. "ʻO ka papa waho o nā huaʻai a me nā mea ʻai i waiwai i nā phytochemical, antioxidants, a me fiber," wahi a Elizabeth Stein, ka mea hoʻokumu a me CEO o Purely Elizabeth. "Ua hōʻike ʻia nā noiʻi ua hiki i nā phytochemicals ke pale aku i nā hunaola mai nā pōʻino i hiki ke alakaʻi ʻia i ka maʻi ʻaʻai, hoʻoulu i ka ʻōnaehana pale, a hoʻemi i ka mumū."

Nā ʻoka Cucumber

ʻOi aku ka maikaʻi o nā kukama peeled no ka hoʻowai ʻana i loko o ka hummus a i ʻoki ʻia paha i loko o nā salakeke Helene, akā ʻo ka hapa nui o nā huaoma kukama i loko o ka ʻili ponoʻī, wahi a Glassman. "ʻO kēia kekahi kumu waiwai nui o ka pulupulu hiki ʻole ke ola, a me nā wikamina A a me K, maikaʻi no ka ʻike a me ke olakino iwi," i ʻōlelo ʻo ia.

ʻOi aku ka maikaʻi, e hoʻomau i ka peels ke hoʻohui i ka salakeke kukama momona, ʻoiai ʻo ka pineapple core, kahi i maʻa mau ʻia, kahi waiwai nui o ka anti-inflammatory bromelain, i loaʻa e hakakā i ka maʻi, i ʻōlelo ʻo ia.

Iwi I'o

Hiki ke hoʻohana ʻia ka hapa nui o nā holoholona i ka kuke ʻana e hoʻonui i ka meaʻai a me ka ʻono, wahi a White. "A hiki i nā iwi ke lilo i mea hoʻomaikaʻi kupono [ʻono] no nā broths a me nā sopa," i ʻōlelo ʻo ia. Eia kekahi, wīwī loa nā iwi, no laila hāʻawi lākou i ka ʻono ʻono me ka nui ʻole o nā calorie.

Hiki iā ʻoe ke hana maʻalahi i kahi sup broth iwi maikaʻi i ka home, e ʻae iā ʻoe e kaohi i ka paʻakai a hoʻēmi i ka sodium ma nā koho i kūʻai ʻia e ka hale kūʻai. "E mālama i nā iwi mai kāu moa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha a hana i kahi kai momona e hiki ke leʻaleʻa iā ia iho a i ʻole e hoʻohana ʻia e hāʻawi i nā meaʻai a me nā ipu ʻē aʻe i mea e hoʻonui ai i ka meaʻai," wahi a Allison Stowell, MS, RD, CDN, o Guiding Stars. .

Nānā no