I mea e lilo ai ke kaupaona i ke kūlike, pono i kāu papaʻai nā momona-hoʻomaʻamaʻa lākou i ke kaulike o nā mea komo mai, kākoʻo i ka lahilahi o kou ʻili, a me ke olakino o kou lauoho a me nā kui. No nā wahine, hana nui ka momona i ke olakino o ka ʻōnaehana hānau.
Ma ka hoʻokaʻawale ʻana i nā meaʻai momona mai kā mākou papaʻai, waiho mākou i ko mākou olakino i ka makaʻu a hoʻolohi i ka lilo o ke kaupaona ma o ka hoʻohaunaele ʻana i kā mākou metabolism. Lilo ke kaupaona, maliʻa paha, a e huli wikiwiki ia, akā me ka hoʻi ʻana o ka papaʻai maʻamau, e hoʻi ana nā paona i nalowale. Ma waho aʻe, ʻo nā meaʻai momona ʻole maʻamau ka nui o nā protein a me nā haʻuki.
Me ka bata
Aia i loko o ka waiū ka nui o nā wikamina, nā waikawa momona, a me nā minelala i lawa ka liʻiliʻi i ka sanwī e lawa ai i kou kino. Pili ka ʻaila i ka hoʻolōʻihi i ka lawe ʻana o ke kō ʻoiai ʻaʻole ia e hoʻopilikia i ke kahe o ka ikehu a hoʻomaikaʻi i ka hana o ka lolo.
Pākena
ʻO Avocado kahi kumu o nā momona momona monounsaturated e māʻona ai ka pōloli no kahi manawa lōʻihi a ʻaʻole hōʻeha i ke olakino. Loaʻa i ka Avocado ka nui o ka protein a me ka fiber, i kū ʻole i ka bata wale nō, kahi mea e hoʻomaʻemaʻe i ke kino o nā toxins. ʻO ka maʻamau o ka avocado no kahi mākua he hapahā o ka lā no ka mea, ʻoiai kona mau pōmaikaʻi, kiʻekiʻe loa kēia huahana i nā calories.
kukui
Ma waena o nā nati e pili ana i ka ʻike momona, hiki iā ʻoe ke hoʻokaʻawale i nā walnuts, nā ʻalemona, a me ka niu. He kumuwaiwai polyunsaturated acid ia, e hoʻomaikaʻi ai i ka metabolism, hana maʻamau i nā pae o ke koko, a paipai i ka pohō kaumaha.
Iʻa momona
Manaʻo ʻia ka ʻai ʻana i ka iʻa ʻaʻole wale ma muli o ka omega-3 fatty acids akā i loko o ka vitamina D, he mea nui ia i ka wā mai ka hāʻule a hiki i ka puna. Hiki i nā polyunsaturated acid ke lilo i ke kaumaha, hoʻomaikaʻi i ka metabolism, a ma ka pae gene e pale i ka hōʻiliʻili ʻana o nā waihona momona i loko o ka ʻōpū. Ma ke ala, ʻo ia ka mea paʻakikī loa e wehe.
ʻO Yogurt
ʻO ka waiwai i loko o ka protein, haʻahaʻa-calorie, haʻahaʻa-carb, a me ka momona yogurt e lilo kou ola mai ke anu. Loaʻa i ka yogurt maoli ka calcium a me ka bacteria waiwai, e kōkua i ka hoʻomaikaʻi ʻana i ka ʻai ʻana a hoʻomaha i nā hōʻailona maikaʻi ʻole i ka ʻōpū. Hiki iā ʻoe ke hoʻopiha i nā salakeke me ka yogurt a ʻaʻole ʻai wale iā lākou ma ke ʻano he kīʻaha ʻokoʻa.
hua
Ua maʻa mākou i ka ʻoiaʻiʻo ʻo nā hua ke kumu nui o ka protein, a ʻo ka yolk he mea pōʻino i kāna cholesterol. Akā aia i loko o ka yolk kahi waiwai waiwai-choline, kahi e pale ai i ka loaʻa ʻana o ke kaumaha a me ka waiho ʻana o ka momona i loko o ke ake.
Lole ʻaʻano Salad
Hoʻopili ʻia nā huaora mai nā mea kanu me nā momona, a no laila ʻoi aku ka maikaʻi o ka hoʻopiha ʻana i nā salakeke me ka ʻaila ʻaila a i ʻole nā mea ʻai. ʻO nā ʻaila maikaʻi loa he ʻoliva a me ka linseed; maikaʻi lākou i ke olakino o nā kīʻaha koko a me ka puʻuwai. Mai nā meaʻai, hiki iāʻoe ke hoʻohana i kaʻaila kawa a iʻole ka mayonnaise maoli.
Kahekaleka pouli
ʻO kahi ʻāpana kokoleka liʻiliʻi e hoʻoikaika i kou ʻano a hāʻawi i kahi ʻāpana o nā momona olakino. ʻO kēia ka pata koko, aia nā waikawa e hiki ke hoʻolohi i ka ʻai maʻamau a hoʻopaneʻe i ka manaʻo o ka pōloli.