“ʻAʻole hiki ke hoʻopau ʻia ka ʻiʻo mai ka ʻai ʻana i ka lilo ʻana o ke kaumaha a loaʻa ke olakino maikaʻi. ʻOi aku ka nui o ka mea āu e hoʻololi ai i ka ʻiʻo, "wahi a ka meaʻai meaʻai a me ka meaʻai ʻai ʻo Alexandra Kaspero.
No laila e hōʻoia iā ʻoe NOT:
- addicted i ka hoʻohana ʻana i nā mea pani ʻiʻo
"No nā mea ʻai meaʻai hoʻomaka, he kōkua maikaʻi kēlā mau mea pani i ka wā hoʻololi," wahi a Caspero. "E like me ia, ua hana pinepine ʻia lākou mai ka soy i hoʻololi ʻia, a loaʻa nā mea hoʻopiha a me ka sodium." ʻO nā huahana GMO kahi kumuhana koʻikoʻi no ke kūkākūkā. ʻO ka mea nui, ua hoʻopili ʻia nā pilikia o ka puʻupaʻa, ate, testis, koko a me DNA i ka ʻai soy GM, e like me ka Turkish Journal of Biological Research.
- e hoʻopiha i kāu pāʻai me nā kalapona wikiwiki wale nō
ʻO ka pasta, ka berena, nā ʻāpana a me nā crouton paʻakai nā huahana meaʻai āpau. Akā ʻaʻohe kanaka noʻonoʻo e ʻōlelo he pono kēia mau huahana. Hana ʻia lākou i nā calorie, ke kō, a he liʻiliʻi loa ka fiber a me nā mea kanu meaʻai. Ma hope o ka ʻai ʻana i kahi pā o nā kalapona i hoʻomaʻemaʻe ʻia, hoʻomaka koke kou kino e ʻeli i nā kaʻa maʻalahi, e hoʻonui nui i ke kō koko a me ka hana ʻana o ka insulin.
"Akā, ʻaʻole ia he manaʻo ʻaʻole pono ke kino i nā haʻalulu," wahi a Caspero. Manaʻo ʻo ia e ʻai i nā kīʻaha holoʻokoʻa a me nā meaʻai haʻahaʻa i ka glycemic index (he hōʻailona o ka hopena o ka meaʻai ma ke kō koko), a me ka nui o ka fiber.
- mālama ʻole i ka protein i loaʻa i ka mea kanu
Inā ʻoe ma ka ʻai meaʻai meaʻai, ʻaʻohe kumu e ʻai ai i ka protein liʻiliʻi ma mua o kou pono. Mai haʻalele i nā huaʻai momona momona o nā mea kanu, nā nati a me nā hua. A i ʻole, hiki iā ʻoe ke hoʻomohala i kahi hemahema o ka protein i ke kino, e alakaʻi ana i nā pilikia olakino.
ʻO nā pīni, nā lentila, nā moa, nāʻanoʻano a me nā nati he mea maikaʻi loa ia no ka pohō kaumaha. A me ka bonus: ʻO ka ʻai mau ʻana i nā nati e hōʻemi i ka pilikia o ka maʻi puʻuwai, ka maʻi diabetes, ka maʻi kanesa, e like me ka noiʻi ma ka English Journal of Medicine.
- ʻai nui i ka paʻakai
Wahi a Mangels: "He nui nā meaʻai meaʻai, ʻoi aku ka poʻe hoʻomaka, hopohopo no ka nele o ka protein i kā lākou meaʻai. He aha kā lākou hopena? Nui aʻe ka cheese. Mai poina i ka 28 grams o ka paʻakai aia ma kahi o 100 calories a me 7 grams o ka momona.
- ʻai i nā lau i kūʻai ʻia ma ka hale kūʻai
ʻOiai hiki i ka smoothies kūlohelohe ke koho maikaʻi no nā huaʻai, nā mea kanu, a me nā protein, e nānā i kāu ʻai. Loaʻa paha iā lākou ka nui o ka calorie, ʻoiai inā kūʻai ʻia lākou. Nui nā smoothies, ʻo nā ʻōmaʻomaʻo paha, i loko o nā pauka protein, nā huaʻai, ka yogurt, a i kekahi manawa ʻo ka sherbet e hoʻomaʻamaʻa i ka hui ʻana. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ke kō i kēia mau smoothies ma mua o nā pahu lole.
Eia kekahi, ke inu ʻoe i ka protein, ʻaʻole hoʻopaʻa inoa kou lolo i kāna ʻai ʻana, e like me ke ʻano o ka nau ʻana i nā meaʻai protein. Ke ʻōlelo hou nei kēia i ka pono ʻole o ka hoʻohana ʻana i ka protein i loko o ke ʻano wai mai nā smoothies paʻa.