ʻO nā momona ka "huna" i nā meaʻai he nui. Akā ʻaʻole anei he mau momona "maikaʻi"?
Hiki ke loaʻa nā momona i nā meaʻai he nui - ʻoiai i nā meaʻai olakino. ʻOi aku ka momona i loko o kahi huahana, ʻoi aku ka kiʻekiʻe o kona mau calorie, no ka mea, ʻo ka momona kahi kumu nui o nā calorie. Loaʻa i hoʻokahi gram o ka momona he 9 calories - ʻelua ʻoi aku ka nui ma mua o hoʻokahi kalama o ka protein a i ʻole ka carbohydrate (4 calories). No laila, ʻo ka hoʻohui ʻana i kahi momona liʻiliʻi i nā meaʻai hiki ke hoʻonui nui i ka nui o nā calorie.
Ma keʻano he kūlana,ʻoi aku ka maikaʻi o nā momona mai nā kumu mea kanu ma mua o nā momona mai nā kumu holoholona. ʻO nā momona meaʻai, e like me nā aila i loko o nā ʻoliva, nā nati, nā ʻanoʻano, ke olonā, a me nā avocados, he kumu waiwai nui ia o ka huaora E, phytochemicals (pale a i ʻole nā hui mea kanu hakakā i ka maʻi), a me nā ʻakika momona pono, ʻo ia hoʻi nā omega-3 fatty acids. pono no nā puʻuwai me nā momona monounsaturated.
ʻAʻohe manaʻo hoʻokahi no ka nui o nā momona meaʻai e hoʻokomo i kāu meaʻai. ʻO kēlā me kēia hihia, inā ʻoe e hoʻonui iā ia me nā momona maikaʻi, ʻo ka hopena ka nui o nā calorie a me nā kalima o ka momona i loko o kou kino. ʻOiai e hoʻomaikaʻi ana ka momona i ka ʻono o nā meaʻai, ʻaʻole ia e hoʻomāʻona i ka ʻai. ʻO kēia kekahi o nā lua o nā meaʻai momona. Nui nā meaʻai haʻahaʻa-calorie, e like me nā kīʻaha piha a me nā mea kanu, e hoʻopiha i kou kino i ʻoi aku ka maikaʻi no ka mea ua piha lākou i nā haʻahaʻa paʻakikī a kiʻekiʻe i ka fiber. Ma ka ʻai ʻana i kēia mau meaʻai, māʻona mākou ma mua o ka loaʻa ʻana o ka manawa e ʻai ai i ka nui o nā calorie mai ia mau mea.
E noʻonoʻo i kou manaʻo i ka wā e ʻai ai ʻoe i ka ʻai ʻana i ka hauʻulu a i ʻole ka ʻalani nui. Hiki paha iā ʻoe ke piha like, akā me ka ʻalani, ʻoi aku ka liʻiliʻi o nā calorie. He mea makemake ia e hoʻonui i ka 10-30% o kāu meaʻai i kēlā me kēia lā. Ināʻoe e nānā ana i kou kaumaha, a laila,ʻoiaʻiʻo,ʻo ka liʻiliʻi o ka momona,ʻo ka maikaʻi.
Loaʻa nā momona maikaʻi ʻole?
ʻAʻole maikaʻi loa nā aila hydrogenated hapa. Hoʻokumu mua ʻia no ka mālama ʻana i ka wā lōʻihi, loaʻa i kēia mau ʻaila i hoʻomaʻamaʻa kūikawā ʻia nā momona trans, nā mea i ʻike ʻia e hoʻonui i nā pae cholesterol a me ka pilikia o ka maʻi naʻau coronary.
ʻAʻohe pae palekana o ka ʻai ʻana i nā momona trans. Hōʻike nā lepili meaʻai i ka nui o nā momona trans i loko o kahi huahana. Hiki paha iā ʻoe ke ʻike i loaʻa i nā meaʻai i hoʻomaʻamaʻa nui ʻia a ma ka hapa nui o ka margarine a me ka momona momona, nā meaʻai i hoʻohana pinepine ʻia i nā meaʻai no nā pies, nā kuki, nā keke, a pēlā aku.
He aha nā mea ʻē aʻe e pono ke nānā ʻia?
ʻO kekahi mea momona kiʻekiʻe me ka loaʻa ʻole o nā pono olakino ʻo ke kō. Hoʻokahi kīʻaha kī wela, no ka laʻana, ʻaʻohe calorie, akā e hoʻohui i ʻelua teaspoon o ke kō a ʻo kēlā kīʻaha hoʻokahi he 30 mau calorie. Ma ka inu ʻana i ʻekolu kīʻaha kī i ka lā, ke ʻai nei ʻoe i 90 calories hou. No ka nui o kou makemake i nā mea ʻono - ke kō, ka meli, ka maple syrup a i ʻole ka syrup kulina - ʻoi aku ka maikaʻi o ka mālama ʻana i kā lākou ʻai ʻana i ka liʻiliʻi, no ka mea, ʻaʻohe mea ʻai.
ʻO ka poʻe e ʻai ana i 2000 calories i kēlā lā i kēia lā e ʻōlelo ʻia e kaupalena i kā lākou ʻai kō i ka 10 teaspoons i kēlā me kēia lā. Me he mea lā he nui kēia, akā ʻoiaʻiʻo ma kahi o ka hapalua o ka nui o ke kō a ka hapa nui o ka poʻe e ʻai nei i kēia manawa.
Ke laina lalo: E hoʻāʻo e ʻai i nā momona mea kanu maka wale nō, e kaupalena i nā meaʻai palai, a pale i nā aila hydrogenated hapa. Inā ʻoe e nānā ana i kāu ʻai ʻana i ka calorie, kūpono ke ʻoki ʻana i nā aila meaʻai a hoʻohui pū ʻia i nā sugars e like me ka hiki.