ʻO ka ʻoiaʻiʻo he mea ʻino ke kō i ʻike maikaʻi ʻia iā mākou - ua kamaʻilio ʻia ma ke kīwī, kākau ʻia i loko o nā nūpepa a hōʻike ʻia i nā kiʻiʻoniʻoni ʻepekema kaulana. ʻOiai inā wehe ʻia nā mea ʻono mai ka ʻai ʻana, e hoʻopiʻi ke kō ma nā wahi a pau i nā meaʻai i hoʻoponopono ʻia, mai ka berena a i ka lole salakeke. A ʻo ka sucrose, a me ka fructose, a me ka glucose ka mea hoʻohui like. ʻO nā mea āu e makemake ai, hoʻonui ke kō i ka pae o ka insulin. Hoʻokomo nā hōʻailona mai nā ʻāpana like ʻole i ka lolo a kāhea aku i kahi ʻano ʻono ʻē aʻe. Hiki i ia makemake ke hoʻopili i ka luhi, dehydration a i ka pōloli. ʻO ia hoʻi ke ʻano o ka nele o nā meaʻai: chromium, phosphorus a i ʻole sulfur. E heluhelu no nā meaʻai 10 e kōkua iā ʻoe e lanakila i kou makemake kō.
ʻO Smoothies me ka yogurt a me ka bran
ʻO nā lau ʻoluʻolu kekahi o nā ala maikaʻi loa e ʻoki ai i ke kō. ʻO ka hui kūpono o nā huaʻai a me nā mea kanu i loko o kēia kīʻaha meaʻai e lilo ia i mea lapaʻau maikaʻi loa no ka poʻe me ka niho ʻono. ʻOi aku ka maikaʻi o ka hoʻokomo ʻana i nā ʻili huaʻai e hāʻawi i ka nui o nā huaora, nā minela a me nā phytochemical. Inā ʻoe e ʻai i nā huahana waiu, a laila hoʻohui ʻia ka yogurt i kāu smoothie e hoʻonui iā ia me ka calcium. Hoʻopaneʻe ka fiber o nā hua i ka ʻai ʻana, hoʻohaʻahaʻa i ka cholesterol a hoʻomalu i ke kō koko. E ʻai i kēia smoothie no ka ʻaina kakahiaka a loaʻa iā ʻoe ka protein, nā momona olakino, a me nā hua haʻahaʻa-glycemic. A ʻo ka mea nui loa - ʻaʻohe makemake e ʻai i nā donuts ma mua o ka ʻaina ahiahi.
ʻO Yogurt
Inā makemake ʻoe e ʻai i kahi keke, a laila pono paha ke kino i ka phosphorus. Hiki ke kiʻi ʻia me ka calcium mai ka yogurt. Inā hōʻole ʻia ka nui o ka phosphorus iā ʻoe (no ka laʻana, me ka maʻi kīkī), koho i nā yogurts maʻalahi me nā probiotics, kahi e hoʻomaikaʻi ai i ka digestion. Ua hōʻike ʻia ka pilina ma waena o ka hōʻino ʻana i ka flora intestinal a me ka candidiasis a me ka hoʻohui ʻana i nā mea ʻono. E ʻoliʻoli i ka yoghurts me nā hua hou, ʻo ia ʻano meaʻai e pale ai i ka piʻi ʻana o ke kō koko.
Oatmeal
ʻO kahi lula koʻikoʻi no ka poʻe me ka niho ʻono, ʻo ia ka ʻai ʻana i nā meaʻai me ka glycemic index haʻahaʻa e kaulike ai i nā pae kōpaʻa koko a pale i nā lua ikehu. ʻO nā muffins, nā kuki, nā cereals i loko o nā haʻalulu maʻalahi e hoʻololi koke i ke kō. E koho i ka oatmeal, kāpīpī i ka porridge me ke kinamona a me ka nutmeg, a i ʻole e hoʻoinu i kahi meli ma luna. ʻO ka hoʻonani ʻana i ke kīʻaha me nā huaʻai ʻelua, loaʻa iā ʻoe ka nui o ka protein.
'Alaona
He hoaaloha nā mea ʻala no ka poʻe makemake e kaupalena i ka ʻono. Ua lawe ʻia ʻo Kinamona mai ʻAigupita mai 2000 mau makahiki i hala. Ua hōʻoia ʻia e hoʻoponopono i nā pae kōpaʻa koko a hoʻemi i ka makemake kō. Ke makemake ʻoe e ʻai i ka ice cream, e hoʻāʻo e hoʻololi iā ia me ka ʻāpala i kāpī ʻia me ke kinamona. E lawe i ka maiʻa me ke kinamona a me nā nati ʻokiʻoki ma kahi o ka lole.
Mele
ʻAʻole kahiko loa ka ʻōlelo kahiko e pili ana i ka ʻāpala i ka lā. ʻO ke kumu ʻē aʻe o ka makemake ʻana i nā mea ʻono ka nele o kahi mea koʻikoʻi, chromium. Mālama ʻo Chromium i ka metabolism o nā kalapona, nā momona a me nā protein, a hoʻoponopono pū i ke kō koko a me nā pae cholesterol. Hāʻawi nā ʻāpala iā mākou i ka nui o ka chromium, akā ʻo nā maiʻa a me nā ʻalani nā kumu maikaʻi o ka chromium. Ua moeʻuhane ʻoe i ka apple cinnamon pai? E hana i kahi meaʻai ʻē aʻe: ʻoki i ka ʻāpala, kāpīpī ʻia me ke kinamona a me ka microwave no 30-45 kekona.
Paila Peanut
Ma kahi o ka wōnati, kūpono hoʻi ka mea kanu maʻamau. Hāʻawi ka Butter i kou kino me ka protein a me nā momona maikaʻi, akā inā e hoʻāʻo ʻoe e lilo i ke kaumaha, e kaupalena iā ʻoe iho i ʻelua punetēpē i ka lā. A e hōʻoia i ka ʻaʻole kō o kāu pata nut! He waiwai nui ka aila nut i ka sulfur, ʻo ia ke kolu o ka mineral nui loa i loko o ke kino kanaka. Me ka makahiki, ʻo ka nele o ka sulfur e alakaʻi i ka ʻili ʻili a me nā ʻiʻo ʻoʻoleʻa a me nā hono. E ho'āʻo i ka pata ʻalemona a me ka palaoa berry, a i ʻole e kāpīpī i ka pata pīkī ma kahi ʻāpana seleri.
nā lā
Me ka ʻono caramel, ua manaʻo ʻia nā lā e nā gourmets i mea pani no ke kō i loko o nā mea ʻono he nui. ʻOi aku ka liʻiliʻi o nā calorie ma mua o ke kō a he haʻahaʻa ka helu glycemic index. Hāʻawi ʻia nā lā liʻiliʻi ʻeono i ka 6% o ka pono o ka pālolo i kēlā me kēia lā - a ʻo ia ka pale ʻana i ka osteoporosis, ka hahau ʻana, nā pōhaku ʻāʻī a me ke kiʻekiʻe. ʻAʻole hōʻemi wale nā lā i ka makemake i nā mea ʻono, akā hoʻoulu pū i ka hoʻomohala ʻana o nā hua bacteria maikaʻi i loko o ka ʻōpū. Akā, he 23 calories kēlā me kēia, e ʻai iā lākou me ka liʻiliʻi.
Beetroot
Inā ʻaʻole ʻoe i makemake i nā beets, ʻo ka manawa kēia e hoʻololi ai i kou manaʻo. He mea kanu ʻono! ʻIke ʻia ma ke ʻano he lāʻau lapaʻau no ka arthritis, maʻi puʻuwai, migraines, a me nā pilikia niho, nui nā beets i nā huaora a me nā minela, me ka huaʻa B a me ka hao. Hoʻomaʻemaʻe ia i ke koko a me ka ate, akā ʻo ka bonus nui loa iā ʻoe ʻo ka beets i loko o ka glutamine, a ʻo ia ka pū pauda kūpono no ka emi ʻana o ka ikehu, ʻoi aku ka maikaʻi ma mua o ke kō. E ho'āʻo i kahi mea ʻai beetroot i kālua ʻia me ka paʻakai kao, ka walnuts a me nā mea kanu.
ʻO ka ʻuala
ʻO kahi meaʻai meaʻai maoli, ʻuala i hoʻopiha ʻia me ka potassium a me ka hao, nā huaora B6, C a me D. Akā ʻo ka mea nui loa, he kumu maikaʻi loa ia o ka L-tryptophan, ka mea e kāohi ai i ka makemake kō. No ka ʻoluʻolu a me ka hoʻomaha ma mua o ka moe ʻana, ʻoi aku ka maikaʻi o ka tryptophan ma mua o ka lima o nā mea ʻono. E hoʻoinu i ka hapahā puna o ka ʻaila niu ma luna o ka hapalua o ka ʻuala i hoʻolapalapa ʻia, e hoʻohui i kahi pine nutmeg a me kahi paʻakai ʻulaʻula Himalayan.
ʻO Vanilla
Ua hōʻike nā haʻawina e hoʻemi ana nā meaʻai ʻono vanilla i ka pono o nā mea ʻono. Hiki iā ʻoe ke hoʻopunipuni i kou niho ʻono huna me ka hoʻohana ʻana i ka wai ʻala vanilla a i ʻole nā kukui ʻala. Akā inā makemake ʻoe e hoʻokomo i kekahi mea i loko o kou waha, e ʻae ʻo ia i ke kī, kofe a i ʻole ka wai ʻālohilohi me ka hoʻohui ʻana i ka extract vanilla maoli.