Nui nā poʻe Farani e hoʻomaka i ka makahiki me kahi hoʻoholo maikaʻi: e lilo i ke kaumaha. Akā, pehea e hele ai i ka wā ʻaʻole ʻo ka manawa o nā salakeke māmā akā ʻo nā kīʻaha momona a hōʻoluʻolu? No ke kōkua ʻana i ka mea hoʻoikaika nui, ka pūnaewele Hōʻike Nūhou US hāʻawi, i kēlā me kēia makahiki, kahi kūlana o nā meaʻai maikaʻi loa ma ka honua.

1. ʻO ka meaʻai Mediterranean

A e like me ka puke hou loa o kēia kūlana, ʻO ka meaʻai maikaʻi loa e lilo i ke kaumaha me ka maikaʻi a me ka hoʻomau, ʻoiai e mālama ana i ke olakino no ka wā lōʻihi, ʻo ia ka meaʻai Mediterranean.. ʻO kēia meaʻai he archetype wale nō o ka meaʻai kaulike a olakino.

Ma ka hahai ʻana iā ia me ke aʻo ʻana, e ʻai ana kāna poʻe hahai i ka ʻiʻo liʻiliʻi akā ʻoi aku ka iʻa. E ʻai nō hoʻi lākou i nā lau ʻai he nui i ka wā, i kuke ʻia i ka ʻaila ʻoliva.. ʻOiai ʻaʻole ʻo ke kaumaha o ke kaumaha ka mea nui o kēia ʻai, ʻo ia ka mea ma luna o nā mea a pau e manaʻo e hāʻawi i kahi meaʻai olakino a anti-cancer i ka poʻe e hoʻomaʻamaʻa ia mea, pili me ka hoʻoikaika kino maʻamau, ʻaʻole ia e pōmaikaʻi i kou kaumaha.

2. ʻO ka ʻai DASH

Kekahi kumu ua hoʻolālā ʻia ka meaʻai DASH no nā poʻe āpau me ke koko kiʻekiʻe. ʻO ia hoʻi ka acronym o Nā Kūʻai Dietary e Hoʻopau i ke Kuhiakau. Akā, no ka maikaʻi loa o kāna haku mele ʻana, ua hoʻohana ʻia e nā poʻe he nui e makemake e hoʻemi i ke kaumaha no ka mea he hana!

ʻO ke kumu o kēia aupuni? ʻO nā huaʻai hou a i ʻole maloʻo a me nā mea kanu, nā kīʻaha holoʻokoʻa, nā huahana waiu, ka ʻiʻo ʻulaʻula liʻiliʻi akā ka moa a iʻa paha.. ʻAʻohe wahi i loko o kēia meaʻai nā mea momona a me ka sugary.

3. ʻO ka ʻai flexitarian

Ua lohe nui mākou e pili ana i nā flexitarians i nā makahiki i hala iho nei. ʻO ka poʻe ʻaʻole makemake e hoʻokō piha i ka vegan a i ʻole ke ʻano meaʻai meaʻai akā makemake lākou e kaupalena i kā lākou ʻai ʻana i nā huahana holoholona, ​​​​ loaʻa ma lalo o kēia huaʻōlelo.

ʻAi liʻiliʻi loa ka ʻiʻo o ka flexitarian, hoʻokahi a ʻelua paha i ka pule, ʻaʻole ʻoi aku - ʻoi aku ka nui o ka ʻiʻo keʻokeʻo ma mua o ka ʻiʻo ʻulaʻula - a me ka nui o ka iʻa. ʻO ke koena o ka manawa ke nānā aku nei i ka protein meaʻai ma ka ʻai ʻana i ka nui o nā mea kanu a me nā huaʻai i ko lākou ʻano āpau, a me ka nui o nā legumes a me nā kīʻaha.

4. ʻO ka ʻai MIND

ʻO ka meaʻai MIND ka hapalua ma waena o ka meaʻai Mediterranean a me ka meaʻai DASH. Ua hana ʻia e hakakā me ka degeneration o ka lolo akā he kūpono ia no ka poʻe makemake e hoʻemi i ke kaumaha i ka mālama ʻana i ko lākou olakino.

E ʻai ka poʻe hahai i ka meaʻai MIND i nā meaʻai lau ʻōmaʻomaʻo e like me ke kāpeti, salakeke a me ka spinach. Manaʻo nui ʻia nā hua maloʻo e like me ka hazelnuts a i ʻole nā ​​ʻalemona, e like me nā hua ʻulaʻula (blackcurrant, pomegranate, currant) a me ka iʻa.. ʻO kahi cocktail kumu ʻaʻole e hoʻāla i nā pāpā, ʻoiai ʻaʻole pono e ʻai nui i ka ʻiʻo ʻulaʻula, ka iʻa a i ʻole ka paʻakai ʻoiai ʻo ka waiʻona, sodas a me nā huahana i hana ʻia, e like me nā meaʻai ʻē aʻe, pono e pale ʻia ma ke ʻano he mea nui.

E heluhelu pū hoʻi: ʻO nā mea āpau e pili ana i ka meaʻai Paleolithic