No kekahi mau huahana, aia kahi manawa e pono ai lākou, ʻo ke koena o ka manawa he ʻano mea ʻole ia o kāu meaʻai i kēlā me kēia lā a i ʻole ke keʻakeʻa ʻana i ka ʻai kūpono.
Mele
Maikaʻi nā ʻāpala e like me ka ʻai, ma hope o ka ʻaina kakahiaka, akā ʻaʻole ma ka ʻōpū ʻole. Aia nā ʻāpala i nā pectins e hoʻomaikaʻi i ka hana o ka ʻōpū a me ka ʻōpū. Akā ʻo ka ʻāpala i ʻai ʻia i ka pō e hoʻohui i ka ʻeha a hoʻonāukiuki i ka piʻi ʻana o ka acidity o ka ʻōpū.
Paukū tī
Pono e ʻai ʻia ka paʻakai no ka ʻaina kakahiaka a i ʻole ka ʻaina awakea, e hoʻopili pono ʻia ka protein a hoʻomaikaʻi i ka hana o ka ʻōpū o ka ʻōpū. A ʻo ka cheese cottage i ʻai ʻia no ka ʻaina ahiahi e hana i ka ʻeha a me ka ʻeha o ka ʻōpū. Ma keʻano laulā, hiki i nā huahana dairy ke hoʻonāukiuki i kēlā ʻano hopena a hoʻoulu i ka exacerbations o nā maʻi maʻi.
Kahiki
ʻO kēia kahi kīʻaha ʻaoʻao maikaʻi loa no ka ʻaina awakea, hiki ke hoʻonui i ke kani a me ka ikaika. ʻOiai ʻo ka laiki i kahi huahana papaʻai, kiʻekiʻe loa ia i nā calorie no kāu ʻaina ahiahi. Hoʻohui ʻia, kaumaha ia no ka ʻōpū a ʻaʻole ia e koi ʻia e ʻai i ka pō.
me ka waiū
ʻO ka paʻakai kahi meaʻai protein a he mea hoʻohui maikaʻi i ka ʻaina kakahiaka. He nui ka calcium, a hiki iā ia ke hāʻawi i ka manaʻo o ka satiety no ka manawa lōʻihi. No kona ʻike caloric, ʻaʻole ʻōlelo ʻia e ʻai i ke ahiahi. Eia kekahi, e like me nā huahana dairy ʻē aʻe, hoʻonui ia i ka fermentation i ka ʻōpū a hoʻonāukiuki i ka ʻeha.
ʻAi
ʻO kahi kumu maikaʻi o ka protein, ʻo ia ke kumu no ka ulu ʻana o nā mākala. Hoʻomaikaʻi kaʻiʻo i ka hana o ka lolo, hoʻoulu i ka ʻōnaehana pale, loaʻa nā huaora a me nā pono e pono ai no ke kino.
He mea maikaʻi e ʻai i ka ʻiʻo i ka ʻaina awakea, akā ʻai ʻia no ka ʻaina awakea, hoʻoweliweli ia ʻaʻole e ʻeli ʻia i ka pō a i ʻole digest, e hoʻoulu ai i ka manaʻo kaumaha a me ka hiamoe ʻole.
Legumes
ʻO ka nūhou maikaʻi no kāu ʻaina awakea ʻo ia nā legume e lilo i ʻaoʻao maikaʻi loa no ka pō. Hoʻoiho lākou i ka cholesterol, hoʻoikaika i ka hiamoe, hana maʻamau i ka hana o ka gastrointestinal tract. No ka mea hiki i nā legume ke kumu i ka palahalaha, ʻaʻole pono ʻoe e ʻai i nā legume i waenakonu o ka lā hana, a ʻaʻole lākou e lawe mai i kahi ʻano o ka māʻona no ka manawa lōʻihi.
maia
He meaʻai māmā maikaʻi loa kēia na ka ʻaʻaʻi a me kahi kumu o ka ikehu hou. Eia kekahi, hoʻomaikaʻi ka maiʻa i ka naʻau a hoʻomaha i ka ʻōnaehana hopohopo. Akā hou, ʻoi aku ka maikaʻi o ka ʻai ʻana iā lākou i ke kakahiaka a ma hope o ka ʻaina awakea. A ʻo ke kokoke loa i ke ahiahi, ʻo ka nui paha ia o ka maiʻa e hoʻonāukiuki i nā hana hōʻeha i loko o ka ʻōpū a kau i kāu kiʻi me nā kenimika keu.
ʻO nā fiku a me nā apricots maloʻo
ʻO kēia mau hua maloʻo e hoʻokē maikaʻi i ka metabolism a kōkua i ka ʻeli ʻana i ka meaʻai e hiki mai i ka lā, a no laila pono e ʻai ʻia i ka ʻaina kakahiaka. Akā ʻo ka hopena like i ka pō e hoʻoulu wale i ka flatulence a me ka ʻōpū o ka ʻōpū, no laila poina iā lākou i ke ahiahi.
ʻO Walnuts
E kūpono pū lākou i loko o kahi meaʻai ma mua o ke aumoe. ʻO ka mea wale nō, ʻaʻole pono e ʻai ʻia kēlā me kēia nati ma mua o kahi ʻāpana berena liʻiliʻi - he kiʻekiʻe lākou i nā calorie a pale i ke kaumaha. Akā ʻoi aku ka maikaʻi o ka hoʻomoʻa ʻana i nā ʻakika momona omega-3 i ka wā e hoʻomaha ai ke kino.
Nā lole loloa
He mea pono e hoʻomoe iā ʻoe iho, akā ʻoiai i ka hoʻohana aia he lula. ʻO kahi laʻana, i ka hapa mua o ka lā, ke kiʻekiʻe ke kiʻekiʻe o ka insulin i loko o ke koko, ʻaʻohe mea hoʻoweliweli i kona hoʻonui ʻia mai nā mea momona. A ʻoi aku ka make me ka makemake o nā calorie - aia kekahi lā ikaika i mua.
ʻO ke kokoke loa i ke ahiahi, ʻo ka nui o ka ʻino mai nā mea momona, ʻoiai nā mea pono loa i ke ʻano o marshmallow a marmalade paha.