No ke aha e hooloihi ai na mea kanu i ke ola?
I loko o nā haʻawina he nui e pili ana i ke kumuhana o ka manaʻolana o ke ola a me ka hōʻemi ʻana i ka pilikia o ka maʻi, ʻōlelo ʻia kahi meaʻai mea kanu ma kekahi ʻano a i ʻole. Loaʻa iā mākou a pau nā ʻikepili physiological ʻokoʻa, a, ʻoiaʻiʻo, ʻaʻole wale ka meaʻai e pale iā mākou mai nā maʻi. Eia naʻe, he kuleana koʻikoʻi. ʻO nā meaʻai "ʻelemakule" ka mea e hoʻokumu i kahi kaiapuni i loko o ke kino (ke kō, ka waiʻona, nā kīʻaha i hoʻomaʻemaʻe ʻia, nā meaʻai i hana ʻia a me ka ʻiʻo ʻulaʻula). ʻO ka hoʻohana ʻana i ia mau huahana e alakaʻi i nā maʻi cardiovascular, ka momona, ka maʻi maʻi, ka mumū, kahi e hōʻemi nui ai i ka maikaʻi o ko mākou ola.
Pehea e ʻai pono ai? He aha nā meaʻai e hoʻomaikaʻi ai i ka maikaʻi a me ka lōʻihi o ko mākou ola? E noʻonoʻo i nā meaʻai koʻikoʻi a hoʻohui iā lākou i kāu meaʻai i kēlā me kēia lā. E kōkua kēia i ka hoʻololi ʻana i ka manaʻo maikaʻi ʻole mai "ka mea hiki ʻole iaʻu ke ʻai" i ka "he aha kaʻu e ʻai ai". Eia 8 mau huahana kupaianaha:
1. ʻO nā lau lau a me nā lau ʻōmaʻomaʻo
ʻO nā meaʻai'ōmaʻomaʻo ke kumu o ka meaʻai, no ka mea, hoʻokumu lākou i ka "kumu" o kekahi pyramid meaʻai. Loaʻa i nā ʻōmaʻomaʻo nā huaora, nā minerala, ka protein. He mau meaʻai alkalizing kū hoʻokahi kēia i hiki iā mākou ke ʻai i ka makahiki āpau. ʻO Kale, kale, chard, broccoli, arugula a me ka spinach nā koho maikaʻi loa no ka mea he waiwai lākou i ka calcium, protein, iron, chlorophyll, magnesium, vitamina B, C, A a me E. Loaʻa iā lākou nā antioxidants he nui e kōkua i ka pale ʻana i ka maʻi kanesa a me nā mea ʻē aʻe. nā maʻi.
2. ʻO nā hua a me ka pomegerane
ʻO nā hua a me nā pomegerane nā huahana anti-makahiki mua ʻole. Hoʻoikaika lākou i ka ʻōnaehana nerve, pale i ka puʻuwai, pale i ka pōʻino cellular e alakaʻi ai i ka maʻi o Alzheimer, loaʻa ka haʻahaʻa glycemic index, a no laila e mālama i nā pae insulin i kahi pae maʻamau. Eia kekahi, he kiʻekiʻe nā hua i ka fiber, ʻo ia ka mea e hoʻomaikaʻi ai i ka ʻai ʻana, hoʻohaʻahaʻa i ka cholesterol, a kōkua i ka mālama ʻana i ke kaumaha maʻamau. Loaʻa i nā Berries nā antioxidants he nui, ʻo ia hoʻi, ua hoʻolālā ʻia e hakakā i nā radical manuahi - ke kumu nui o ka ʻelemakule. He maikaʻi nā pomegerane a me nā hua no ke olakino o ka naʻau a me ke kahe koko. ʻO kēia nā meaʻai maikaʻi loa i loaʻa nā meaʻai e hiki ke pale i ka nalowale o ka hoʻomanaʻo a me ka pōʻino o ka lolo.
3. Koko
ʻO ka koko (makaleka maka) ʻo ia kekahi o nā meaʻai maikaʻi loa e kākoʻo i ke olakino o ka puʻuwai a me ka lolo. Nui ka koko i nā mea e mālama ai i ke koko maʻamau a me ke kiʻekiʻe o ke kō. Inā ʻoe e ʻimi nei i ke ala e loaʻa ai i nā momona momona maikaʻi, mai nānā ʻoe ma mua o ka pauka koko maka. He mea maikaʻi ka cacao no ke olakino o ka naʻau, ke kahe ʻana, nā hormones, a me ka hoʻoemi ʻana (ma muli o kāna mau hua bacteria maikaʻi).
4. Nā hua aʻa alani
ʻO ka ʻuala, ka ʻuala, a me nā kāloti he waiwai nui i ka beta-carotene (kahi ʻano mea kanu o ka huaʻa A) no ke kākoʻo ʻana i ke kino. ʻO nā lau ʻalani kahi koho maikaʻi no ka hakakā ʻana i ka maʻi ʻeha a me ka maʻi cardiovascular. He kumu ia o ka fiber a me nā haʻahaʻa paʻakikī maikaʻi e hoʻolōʻihi i ka metabolism ma mua o ka hapa nui o nā kīʻaha a me nā ʻakika i hana ʻia. Mālama lākou i ka pae o ka insulin a hōʻemi i ke koʻikoʻi oxidative e hiki ke alakaʻi i ka maʻi diabetes, ka maʻi puʻuwai, a me ka momona. Aia nō hoʻi nā hua ʻalani ma ka papa inoa anti-makahiki, ʻoi aku ka maikaʻi o ka ʻili a nani hoʻi ma muli o ka nui o nā antioxidants. Loaʻa i hoʻokahi mea ma kēia papa inoa (moʻa a maka paha) i kāu meaʻai i kēlā me kēia lā.
5. Pākena
Ua kapa ʻia ka avocado i kēia manawa ʻo ka "apple hou" ma ka ʻoihana olakino, a aloha ʻia ʻaʻole no kona ʻono ʻana no kāna mau waiwai maikaʻi ʻole. Loaʻa i nā avocados ka huaʻa E, ka protein, ka magnesium, nā huaora B a me nā momona unsaturated e pale ai i ka ʻelemakule. ʻO ka ʻai ʻana i nā avocados e hoʻomaʻamaʻa i ka ʻai ʻana a me ka lawe ʻana i nā meaʻai. E hōʻoiaʻiʻo ʻoe e kūʻai i nā avocados pala, he olakino maoli. E ho'āʻo e hoʻololi i kekahi o kāu mau meaʻai waiū punahele iā lākou - e ʻike ʻoe i ka ʻokoʻa. ʻO ka avocado kahi meaʻai maʻamau i hiki ke hoʻohana ʻia i kēlā me kēia kīʻaha, mai ka ʻono a hiki i ka ʻono.
6. Niu
He kumu olakino a ʻono ia o ka momona, fiber a me ka protein. ʻO nā mea i loko o ka niu ke kākoʻo i ka ʻōnaehana immune a me ka lolo, ʻo ia hoʻi ka mea e hoʻonui nui ai i ke ola. Kōkua ka niu i ke kino e mālama i nā pae cholesterol kūpono, pono ia no ka hana ʻana i kekahi mau ʻano hormones. ʻO kēia mea maikaʻi e hoʻolilo i ka niu a me nā momona mea kanu ʻē aʻe i mea koho maikaʻi loa i nā momona holoholona. Loaʻa i ka niu nā waiwai anti-inflammatory, kākoʻo i ka pae o ka insulin, a ʻoi aku ka nui o ka fiber ma mua o nā kīʻaha.
7. Walnuts (a me nā huaʻai ʻē aʻe)
ʻO nā nati a me nā ʻanoʻano kekahi o nā meaʻai maikaʻi loa no ka lōʻihi o ke ola ʻana no ka mea e hōʻemi lākou i ka mumū a hoʻomaikaʻi i ke olakino cardiovascular. ʻO Walnuts, no ka laʻana, he kumu ia o ka omega-3 fatty acids e hoʻomaikaʻi ai i ka lolo a me ka hana puʻuwai, me ka hoʻemi ʻana i ke kaumaha. ʻO nā ʻanoʻano hemp, flax, chia a me nā ʻanoʻano paukena kekahi kumu nui o omega-3s. Loaʻa i nā ʻalemona a me nā cashews ka magnesium a me ka hao, ka wikiwiki o ka metabolism, kōkua i ke kaua ʻana i ka luhi a hoʻohaʻahaʻa i nā pae insulin. Mai poina wale i ka nui o nā calorie i nā nati, no laila, mai ʻai ʻoe ma mua o 1-3 mau lawelawe (30-90g) o nā nati i kēlā me kēia lā.
8. Mele
ʻO nā ʻalā he huahana lōʻihi loa ia. Wahi a ka ʻōlelo Pelekania, "He ʻāpala i ka lā, ʻaʻole pono ʻoe i ke kauka," a ʻaʻole mamao loa ia mai ka ʻoiaʻiʻo: aia nā ʻōleʻa ma luna o ka papa inoa o nā meaʻai e kūʻē i ka maʻi kanesa a me ka naʻau. ʻAʻole ʻoi aku ka liʻiliʻi o ke kō o nā ʻōmaʻomaʻo ma mua o nā ʻulaʻula, hoʻoikaika lākou i ka pale ʻana a pale aku i ka maʻi kanesa. I ka manawa like, ʻoi aku ka nui o nā antioxidants ʻulaʻula. No laila, ʻoi aku ka maikaʻi o ka hoʻololi ʻana i nā ʻano ʻāpala: Granny Smith, Opal, Fuji, Golden. Hoʻohui mau iā lākou i kāu papa kūʻai.
ʻO kekahi ala e hoʻonui ai i ka manaʻolana o ke ola, ʻo ia ka hoʻohui ʻana i nā pīni a me nā lentils (inā hiki iā ʻoe ke ʻae iā lākou), a me nā haloo, kāpeti (me ka cauliflower), a me nā ʻoliva i kāu ʻai. Mai poina e pili ana i ka hoʻoikaika kino - inā he 30 mau minuke hele wāwae, he yoga mālie a i ʻole ka hele wāwae i ka paka i ka wā hoʻomaha ʻaina awakea. ʻO ka hiamoe maikaʻi a me ka nele o ke kaumaha e kōkua pū i ka pale ʻana i nā maʻi a hoʻonui i ke ola.