Inā he ʻâlapa ʻoe akā ʻaʻole maopopo ʻoe i ka pono o ka momona, eia nā kumu 5 e hōʻoiaʻiʻo iā ʻoe e hoʻokomo ʻia nā momona ʻai i ka meaʻai:
1. E kaua i ka mumū a pale aku
ʻO ka pōmaikaʻi koʻikoʻi o nā momona mea kanu ʻo ia ka hana ʻana i mea lubricant no nā hono, ligaments, arteries, a me nā cell. Hoʻemi lākou i ka likelilike o ka mumū i loko o ke aʻa, lolo, cell, naʻau; hoemi i ke kaumaha. ʻAi nui ka poʻe haʻuki i ka iʻa e hāʻawi i ke kino i nā waikawa omega-3 e hoʻemi ai i ka mumū i ke kino. Akā, he mea nui e hoʻomaopopo no kēia mau kumu, ʻoiaʻiʻo, ʻaʻole pono ka salmon a me ka mackerel. Loaʻa ka iʻa i kā lākou mau omega-3 mai nā algae, a hiki iā mākou ke loaʻa pololei iā lākou mai nā algae, a me nā hua chia, nā hua flax, nā hua hemp, nā ʻanoʻano paukena, a me nā walnuts. ʻAʻole loaʻa ka cholesterol i nā momona o nā mea kanu - akā, aia nā meaʻai maka i loaʻa pololei mai ka ʻōpū o ka Honua. A ʻae, ʻo nā momona momona hoʻi, ke loaʻa mai nā kumu mea kanu (koko, niu), maikaʻi mau no ka hoʻohaʻahaʻa ʻana i ke koko a hoʻonui i nā triglycerides.
2. ʻOhana hou aku
Ke loaʻa ʻole i ke kino ka nui o nā calorie mai nā proteins, carbohydrates a me nā momona, hiki koke mai ka luhi. He akamai loa ko mākou kino, uē maoli ʻo ia iā mākou e pili ana i kona mau pilikia, pono ʻoe e aʻo e hoʻolohe iā ia.
Inā lawa ʻoe i ka hoʻomaha, akā nānā luhi i nā manawa a pau, ʻike paha ʻoe ʻaʻole lawa nā calorie mai nā momona maikaʻi. ʻO ka mea mua, e hōʻoia ʻaʻole ʻoe e ʻai i nā kō a me ka palaoa i hoʻomaʻemaʻe ʻia, ka mea e hoʻoikaika ai i ka mumū a me ka piʻi ʻana o ke kō koko koko, e alakaʻi ana i ka loli ʻana o ka naʻau. Eia kekahi, e hoʻomaopopo pono ʻoe e ʻai ana i ka protein, kaʻaʻa, a me nā momona maikaʻi (ʻoiai i nā mea liʻiliʻi) me kēlā me kēia ʻai. E hoʻohui i kekahi mau momona meaʻai mai nā meaʻai maka i kāu ʻai a ʻike i ka ʻokoʻa!
3. Hoʻonaʻauao
Pono pū ʻia nā momona huaʻai e loaʻa ai ka manaʻo o ka māʻona. ʻOi aku ka lōʻihi o ka ʻeli ʻana o nā momona ma mua o ka protein a me nā ʻakipaʻa a loaʻa i nā calorie hou aʻe (9 grams versus 4 i loko o nā kaʻa a me ka protein). Kōkua lākou i ka mālama ʻana i nā pae kōpaʻa koko a pale i ka hāʻule o ke kaomi i ka wā hoʻoikaika kino.
4. ʻAi ʻai meaʻai
Pono nā kānaka a pau i nā meaʻai, a ʻaʻole ʻokoʻa nā mea pāʻani. ʻO ka nui o nā meaʻai waiwai he momona-soluble, ʻo ia hoʻi, ʻaʻole hiki ke komo me ka momona ʻole. ʻO kēia nā huaora A, D, E, K. No laila, i mea e loaʻa ai ka pōmaikaʻi kiʻekiʻe loa mai ka meaʻai, pono e hoʻokomo ʻia nā momona momona i ka meaʻai. Aneane ua waiwai nā ʻōmaʻomaʻo a pau i nā huaora A a me K. He waiwai nā ʻōhiʻa i ka huaora D, a ʻo nā avocados, nā nati a me nā ʻanoʻano he kumu maoli ia o ka huaora E, e mālama ai i ka olakino a me ka nani o ka ʻili.
5. Hoʻoikaika i ka ʻiʻo
ʻOiai ka manaʻoʻiʻo e kūkulu ʻia nā ʻiʻo mai ka protein wale nō, ʻaʻole pololei kēia. ʻO ka ʻoiaʻiʻo, ʻo nā protein, nā momona a me nā haʻahaʻa e kūkulu pū i ka nui o ka ʻiʻo. E noʻonoʻo ʻoe he mīkini ʻaila maikaʻi kou kino. Inā ʻoe e kūkulu nei i ka ʻiʻo, ka hoʻomanawanui, a i ʻole ka ikaika, e hōʻoia ʻoe e ʻai ana i nā momona olakino ma mua o kēlā me kēia hoʻomaʻamaʻa. E hoʻomaikaʻi aku kou mau ʻiʻo ʻiʻo iā ʻoe a e kūkulu ʻoe i ka ʻiʻo i ka manawa liʻiliʻi ma mua o kou pale ʻana i ka momona. ʻO ka momona, ʻoi aku ka wikiwiki o ka metabolism, ʻoiai he nui ka poʻe e manaʻo e loaʻa ka hopena ʻē aʻe.
Eia ka meaʻai maikaʻi ma mua o ka hoʻomaʻamaʻa ʻana: E hoʻohui i 1/3 kīʻaha oatmeal me 1 punetēpē hua chia a me 1 punetēpuni ʻalemona maka, ʻanoʻano paukena, a i ʻole walnuts, keri hou a maloʻo paha, ke kinamona, a me ka stevia (inā makemake ʻoe i ka ʻono). E hoʻohui i kahi waiu "non-dairy" e hoʻomaʻamaʻa i kēia porridge olakino.
He aha e ʻai ʻole ai me nā momona maikaʻi
Ke koho ʻana i nā momona maikaʻi, e pale i ka aila hoʻomaʻemaʻe. Akā, e ʻai i nā kumu momona piha i loaʻa nā huaora, nā minerala, a me ka fiber. E hoʻomanaʻo: ʻoi aku ka maikaʻi o nā meaʻai holoʻokoʻa i loaʻa i ka fiber i ka hoʻoikaika ʻana i ka loaʻa ʻana o ka ʻiʻo a me ka pohō kaumaha. No ka laʻana, no nā momona mea kanu, koho i nā avocados, nā ʻalemona, a me nā ʻoliva ma mua o ka aila mai kēia mau meaʻai, a me ka ʻiʻo niu ma mua o ka aila niu. Inā ʻae maikaʻi ʻoe i ka ʻaila, maikaʻi ia, akā i kekahi hihia, mai poina i nā meaʻai holoʻokoʻa.
E hōʻalo pū i nā haʻahaʻa glycemic kiʻekiʻe e like me ka laiki keʻokeʻo, nā kuki, nā hua maloʻo me ke kō i hoʻohui ʻia, nā pahū palaoa keʻokeʻo, ʻo ia mau mea a pau e hiki ke hoʻonui i ke kaumaha. E koho i nā kumu waiwai momona maikaʻi: nā legumes, nā kīʻaha piha (quinoa, bale, oatmeal, raiki hihiu), nā huaʻai hou, nā mea kanu, a me nā lau lau.
ʻO ka mea pāʻani a ʻaʻole paha, pono nā momona i kēlā me kēia hihia. E koho mau i nā meaʻai maʻemaʻe, holoʻokoʻa, mea kanu ma mua o nā meaʻai holoholona, ʻaʻohe cholesterol akā waiwai i nā huaora a me nā minela. E like me nā meaʻai ʻē aʻe a pau, pono e lilo ka momona i mea nui o ka ʻai kaulike.
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