1. Tofu
Pōmaikaʻi: ʻO ka tofu maʻemaʻe kahi kumu kupaianaha o ka protein, zinc, hao, a me nā omega-3 hoʻohaʻahaʻa cholesterol. ʻO ka hapalua wale nō kīʻaha tofu i ka lā e hāʻawi iā ʻoe i 100 mg o ka calcium. Eia kekahi, ʻo kēlā mau kīʻaha hapalua like e hāʻawi iā ʻoe i 350 mg (e pili ana i ka 1/3 o kāu waiwai i kēlā me kēia lā) o ka huaʻa D, e kōkua i kou kino e komo maikaʻi i ka calcium-ʻo ka hui maikaʻi loa no kou olakino iwi. E noʻonoʻo i ka waiū soy, aia pū kekahi i ka calcium a me ka vitamin D.
Manaʻo kōkua: Hiki i ka tofu ke hoʻololi maʻalahi i ka ʻiʻo, ka moa a i ʻole ka iʻa i kēlā me kēia meaʻai. ʻOi aku ka maikaʻi o ka tofu paʻa no kēia no ka mea paʻa kona ʻano a hiki ke hoʻomoʻa ʻia.
2. Lentilā
Pōmaikaʻi: E like me ka pī, ʻo ka lentils kekahi lālā o ka ʻohana legume a he kumu nui o ka protein a me ka fiber soluble. Akā ʻoi aku ka maikaʻi o nā lentils ma mua o ka pī: ʻoi aku ka nui o ka hao ma kahi o 2 mau manawa. Loaʻa i ka nui o nā huaora B a me ka folate (ʻakika folic) - pono pono kēia mau mea i nā wahine i ka wā hāpai e pale aku i nā malformations congenital o ka fetus. No ka poʻe hoʻomaka vegan, ʻo ka lentils ke koho maikaʻi loa no ka mea (ʻaʻole like me nā legumes ʻē aʻe) ʻaʻole lākou e hoʻoulu i ka bloating a me ke kinoea.
Manaʻo kōkua: He maikaʻi ka soup Lentil no nā poʻe hoʻomaka. E hoʻohui i nā lentils i nā stews mea kanu, chilies, a me nā casseroles. E hui pū me ka ʻonika ʻulaʻula a hoʻohui i kahi vīnega. E hoʻohui i ka curry i nā lentils, aiʻole e kuke me nā kāloti. E hoʻāʻo me nā ʻokoʻa like ʻole - e kuke wikiwiki nā lentil ʻulaʻula a lilo i puree māmā e like me ka wikiwiki.
3. mohihi
Pono: ʻO kahi kīʻaha pīni i ka lā e hāʻawi iā ʻoe i ka 1/3 o kāu koi i kēlā me kēia lā no ka hao a me ka protein a kokoke i ka hapalua no ka fiber. Eia kekahi, hiki i ka fiber soluble i loaʻa i ka pīni ke hoʻohaʻahaʻa i nā pae cholesterol. Loaʻa i hoʻokahi kīʻaha ka nui o ka sodium, zinc, nā huaora B a me kekahi calcium. Inā ʻoe e hoʻohana nei i nā pīni hiki, holoi maikaʻi iā lākou ma mua o ka hoʻohana ʻana iā lākou - he kiʻekiʻe loa lākou i ka paʻakai.
Manaʻo kōkua: No ka ʻoi aku ka nui o ka protein, hoʻohui i nā pīni me nā cereals (laiki, pasta, berena). "Hiki ke ʻai ʻia ka pī i ka lā a pau," wahi a Sass. E hoʻohui wale me nā mea kanu a me ka pasta palaoa holoʻokoʻa, e hana i ka sopa, e hoʻohui i kekahi mau pīni i kahi saladi.
4. kukui
Nā Pōmaikaʻi: He kumu maikaʻi loa nā nati o ka protein maʻalahi. Eia kekahi, ʻo ka walnuts, ka pīkī, nā ʻalemona, nā cashews, nā pecans, nā nati macadamia, a me nā nati Brazil he waiwai nui i ka zinc, vitamina E, a me nā waikawa omega-3. ʻO kekahi - e like me nā ʻalemona - loaʻa i ka nui o ka calcium (ma kahi o 175 mg i ka hapalua kīʻaha). ʻO nā nūhou hou aʻe: "Ua hōʻike nā haʻawina hou ʻoiai he kiʻekiʻe nā nati i nā calorie, ʻaʻole ia e alakaʻi i ka loaʻa kaumaha," wahi a Sass. Hiki i nā hua ke kōkua i ka hoʻohaʻahaʻa ʻana no ka mea e hoʻopiha koke lākou iā ʻoe a ʻaʻole makemake ʻoe e ʻai nui i kāu ʻai aʻe. Manaʻo nā poʻe akamai ʻē aʻe ʻo ka hana ʻana i nā nati e puhi i nā calorie i loko a nona iho.
Manaʻo kōkua: E hāʻawi nā hua ʻokoʻa iā ʻoe i nā meaʻai like ʻole. No laila, ʻo ka hapalua kīʻaha o nā ʻalemona he 4 mau manawa ʻoi aku ka nui o ka fiber ma mua o ka nui o ka cashews. ʻO ka cashews, ʻoi aku ka nui o ka hao a me ka zinc ma mua o nā huaʻai ʻē aʻe. ʻO ka pecans a me ka walnuts ke alakaʻi i ka magnesium, sodium, zinc a me ka calcium. E ʻoluʻolu e hoʻohui iā lākou i nā salakeke, e mālama i kahi ʻeke o nā nati i loko o kāu ʻeke a i ʻole ma kāu pākaukau. E hoʻonani me nā nati holoʻokoʻa i loko o nā sopa maʻemaʻe, e hoʻohana i mea hoʻopiha no nā muffins, a hoʻohui i nā ʻōpala nut i ka paila palaoa.
5. Nā makepili
ʻO ka Pōmaikaʻi: Ua hoʻopaʻa paʻa ʻia ka nui o nā cereal palaoa piha me ka huaʻa B12 - hāʻawi kekahi i 100% o kāu koi i kēlā me kēia lā. Loaʻa i ka cereals ka hao, ka calcium a me nā mea ʻē aʻe he nui. E ʻoluʻolu, inā ʻaʻole ʻoe e ʻai i nā hua manu, pono ʻoe e lawe i ka B12 ma ke ʻano hoʻohui. ʻO nā cereals a me nā kīʻaha holoʻokoʻa (ka palaoa āpau, pasta, brown rice) he waiwai pū kekahi i nā huaora B, zinc, a, ʻoiaʻiʻo hoʻi, soluble fiber, ʻaʻole ia e hoʻohaʻahaʻa i ka "cholesterol maikaʻi ʻole", akā e hōʻemi ana i ka hopena o ka maʻi maʻi colon a. nā maʻi ʻē aʻe o ka ʻōpū. - ʻāpana ʻōpū.
Manaʻo kōkua: no ka mea he ʻokoʻa nā mea ʻokoʻa o nā cereals, pono lākou e hui pū ʻia. “Maʻalahi loa ka ʻai ʻana, no ka laʻana, ka laiki palaka i nā manawa a pau. Eia nō naʻe, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā cereals ʻokoʻa: nā ʻoʻa ʻōwili, bulgur, raiki hihiu, rai holoʻokoʻa a me ka palaoa rye ʻai holoʻokoʻa, "wahi a Sass. E ho'āʻo hoʻi i ka spelled, kamut - poina poina i kēia manawa, i kēia manawa, ua kūʻai hou ʻia ma nā hale kūʻai kūʻai.
6. Nā mea kanu ʻōmaʻomaʻo
Pōmaikaʻi: ʻAʻole like me ka hapa nui o nā mea kanu, ʻo nā ʻōmaʻomaʻo e like me ka spinach, broccoli, kale, chard, a me kale he kiʻekiʻe i ka hao-ʻoi aku ka spinach. ʻO nā huaʻai'ōmaʻomaʻo kekahi kumu nui o nā antioxidants, ua waiwai lākou i ka waikawa folic a me ka huaʻa A, a loaʻa pū kekahi i ka calcium, akā ma kahiʻano paʻakikī ke hoʻoheheʻe. "ʻO ka kuke ʻana i nā salakeke ʻōmaʻomaʻo me ka wai lemon a i ʻole ka vīneka e loaʻa ai ka calcium no ka absorption," wahi a Cynthia Sass.
Manaʻo kōkua: E hoʻohui mau i nā meaʻai nui i ka hao me nā meaʻai kiʻekiʻe i ka vitamina C, no ka mea e hoʻomaikaʻi ai i ka lawe ʻana o ka hao e ke kino. No ka laʻana, e hoʻolei i nā ʻōmaʻomaʻo ʻeleʻele me nā pepa melemele a ʻulaʻula, nā tōmato, kāloti, tangerines, a i ʻole nā hua citrus ʻē aʻe i loko o kahi saladi. A i ʻole, inā makemake ʻoe i nā mea kanu i hoʻomoʻa ʻia, e hoʻoheheʻe iā lākou me ka ʻaila ʻoliva me nā pepa ʻono, ke kāleka, a me nā aniani.
7. Algae
Pōmaikaʻi: Ma waho aʻe o ka kiʻekiʻe o ka hao, nā algae - e like me ke alaria, ka limu ʻulaʻula, kelp, nori, spirulina, a me agar - he kumu maikaʻi loa ia o nā minerale, me ka magnesium, calcium, iodine, chromium, a me nā huaora A, C. , E, a me ka hui B. He mau meaʻai nui maoli kēia!
Manaʻo kōkua: E hoʻohui i ka limu ʻulaʻula i nā sanwīwī, kāʻei i ka salakeke, a me ka hoʻopiha ʻana i nā sopa. E hoʻohana i nā pepa nori i nā ʻōwili meaʻai a me nā sushi. E hoʻomaloʻo i ka kelp a e ʻoluʻolu e hoʻohui i ka pasta, ka laiki a i ʻole ka vermicelli soups.
8. Nā hua maloʻo
Pōmaikaʻi: ʻO nā hua maloʻo kahi kumu o ka protein a me ka hao - ʻoi aku ka nui inā hoʻohui ʻoe iā lākou me nā nati. Ma waho aʻe o kēia, ʻo nā hua maloʻo a me nā huaʻai - nā apricots maloʻo, nā huawaina, nā prunes, ka mango, ka pineapple, nā fiku, nā lā, nā cherries a me nā cranberries - he nui nā huaora, nā minerala a me ka nui o ka fiber. Loaʻa iā lākou hoʻokahi mea hiki ʻole ke hoʻohui ʻia - mahalo ʻia lākou e kēlā me kēia, ʻo nā keiki.
Manaʻo kōkua: E hoʻohui i nā hua maloʻo i loko o ka salakeke, e hoʻohana i mea kāhiko no ka ʻuala i loko o ka chutney, a i ʻole e hui pū me nā nati āu e koho ai. Eia kekahi, ʻo nā hua maloʻo e lilo i mea hoʻohui maikaʻi a maikaʻi hoʻi i nā puddings, pies, muesli, oatmeal bars, ate, wela a me ke anu cereals.