ʻOiai ʻo nā kauka meaʻai e paipai i ka hoʻopau ʻana i nā haʻuki a me ka hoʻololi ʻana i nā meaʻai olakino, ʻōlelo aʻoaʻo nā kauka no ka holo wikiwiki ʻana.
I ka ʻimi ʻana i nā ʻano kūpono, makemake nui mākou i ka meaʻai kūpono ʻaʻole mākou e noʻonoʻo inā pono nā huahana āpau i ko mākou kino. Ua haʻi ʻo Anna Karshieva, he gastroenterologist ma Atlas Medical Center, i ka ʻoiaʻiʻo holoʻokoʻa e pili ana i ka meaʻai pseudo-healthy. E hoʻomaopopo!
Iʻa kai
Me he mea lā ehia mau meaʻai i loko o nā iʻa kai - a me nā omega-3 fatty acid, a me iodine, a me nā manganese. Hoʻoemi kēia mau mea i nā pae kolesterol a me ka makaʻu o ka maʻi maʻi ʻōpū. Akā me ka hoʻonui ʻia o ka pae o ka haumia o ka Honua Honua, ʻoi aku ka nui o ka mercury i loko o nā iʻa kai. ʻO kāna hōʻiliʻili i ke kino o ke kanaka e alakaʻi i ka ulu ʻana o neurological a me nā maʻi ʻē aʻe. ʻO kekahi o nā mea hoʻopaʻa moʻolelo no ka ʻike mercury ka tuna. Pāpā ʻia kēia iʻa no nā wahine hāpai, nā keiki lactating, nā keiki ʻōpio a me nā mea e hoʻolālā wale nei i kahi pēpē.
Bread
Ua kupu mai nā palaoa berena ma ke ʻano he koho olakino i ka berena mau. Ke koi nei nā mea hana e kōkua lākou i ka hōʻemi ʻana i ke kaupaona: pehu ka huahana papaʻai i loko o ka ʻōpū, no laila ua māʻona koke ke kanaka. Ma ke ʻano he rula, loaʻa iā lākou ka fiber dietary a me ka fiber, i loaʻa ka hopena maikaʻi ma ka gastrointestinal tract.
Akā he mea pono anei nā berena āpau? Inā hana ʻia mai ka palaoa keʻokeʻo maʻamau, a laila ʻaʻole. Hiki iā lākou ke komo i ka starch, nā mea kala a me nā mea hoʻonani ʻono. Pono nā mea aloha i nā pōpō palaoa e inu i nā lita o ka wai, no ka mea ua hoʻomaloʻo lākou i ke kino. A ʻo ka mea pono loa o nā berena - nā kīʻaha holoʻokoʻa - ke hoʻopau nui ʻia, e hoʻoulu i ka momona a me ka paʻa paʻa.
Līkiʻi paila
E haʻi mai ka hoʻolaha ʻana iā mākou ʻaʻole e hoʻopili ka tī tī i ka nui o ka pūhaka a e hoʻonui i ke kino me nā huaora, calcium a me protein.
ʻO ka ʻoiaʻiʻo, ʻo ka calcium a me nā huaora A, D, E, kahi waiwai o ka cottage cheese maʻamau, nalowale a hiki i ka hana ʻana, no ka mea he momona lākou. Inā makemake ʻoe e hoʻemi i kāu ʻai momona, akā e mālama i ka waiwai o nā huahana waiu, e koho i nā huahana me ka momona momona maikaʻi loa: no ka waiū, ka waiū i hoʻomoʻa ʻia, ka yogurt a me ke kefir - 2,5%, no ka cheese cottage - 4%.
ʻO Yoghurts
ʻO ka yogurt maoli i hana ʻia mai ka waiū maoli a me ka sourdough he waiwai maoli ia i nā microorganism pono a he olakino maikaʻi ʻole ia.
Eia nō naʻe, aia kekahi mau "but" i mea nui e noʻonoʻo ai i ʻole e hana ʻino iā ʻoe iho ma mua o ka maikaʻi. ʻO ka mea mua, ke hoʻopaʻapaʻa nei nā kānaka noiʻi inā pili kēia mau microorganism maikaʻi āpau i nā ʻōpū, a inā kū lākou, loaʻa ke aʻa. ʻO ka lua, ʻo ka hapa nui o nā yogurt ma nā waihona supermarket he nui ke kō, kahi e hoʻohui hou aku ai i ka hōʻino i ka huahana. ʻO ke kolu, ua hoʻohui ʻia nā preservatives i kekahi mau yoghurts e hoʻonui i ke ola papa, a hōʻole hoʻi i nā pono o kēia huahana kahiko.
hua
Mai ka wā kamaliʻi, ua maʻa mākou i ka ʻoiaʻiʻo o ka ʻai ʻana i ka ʻāpala, ʻalani, maiʻa a me nā hua ʻē aʻe he maikaʻi a olakino hoʻi, ʻokoʻa, no ka laʻana, nā mea ʻono. Aia kekahi ʻoiaʻiʻo i kēia, ʻoiai loaʻa nā hua i nā kumumea kumuwaiwai i mea nui no ke kino, a ʻo nā fiber hoʻi i maikaʻi no ka digestion. Akā ʻo kekahi ʻāpana ʻē aʻe o ka hua he fructose, kō kō. Kūlike ʻole i nā kaʻao kaulana, ʻaʻole ʻo fructose kahi ala olakino i glucose. ʻOi aku ka insidious: inā pono ke kino i ka ikehu e hana i ka glucose, a laila komo koke ka fructose i nā pūnaewele, a ʻoi aku ka maʻalahi o ka loaʻa ʻana o ke kaupaona.
ʻO kekahi mea weliweli o ka hua i nā mea hana maikaʻi ʻole. I ka mahi ʻana, hoʻohana ʻia nā kemika e hōʻeleu i ka ulu a me ka pala ʻana, a ʻo nā mea hoʻohui like ʻole e hoʻonui a nani hoʻi ka hua. ʻO nā mea palekana loa nā hua me kahi peel, kahi e hemo mau ai, ka hapa nui o nā mea hoʻopōʻino e hōʻiliʻili i loko. ʻO kēia ka maiʻa, nā avocados, nā mango, kiwi, nā hua citrus. Akā pono e hoʻomanaʻo ʻia ʻo ka ʻai nui ʻana o nā ʻalani a i ʻole nā tangerine ka hopena maikaʻi ʻole i ka enamel niho, ʻōpū a me nā ʻōpū, a hiki ke hana i kahi hopena pseudo-maʻi maʻi.
Nā mānoanoa a me nā wai momona hou
ʻO kēia ka hihia ke, ke hoʻololi i ka palapala, hana ʻino mākou i ka ʻike. Aia ka fiber i loko o nā hua, ka ʻili a me ke kumu, i hoʻoneʻe ʻia i nā mea ʻono a me nā wai. Ke nānā ke kanaka i ka hoʻohana ʻana i ke kō, ʻaʻole nona nā wai hou i ʻomi ʻia: no ke kīʻaha o ka wai e pono ai i kahi hua nui, kahi i loaʻa ka nui o nā fructose, i ʻōlelo ʻia ma luna.
I nā nectars a me nā mea inu hua, ʻo ka pākēneka o ka mea kūlohelohe i ʻoi aku ka liʻiliʻi ma mua o nā wai i hoʻoponopono hou ʻia, ʻo ia hoʻi ka liʻiliʻi o nā huaora a me nā mea momona. A ʻo ke kō hou aku. ʻO nā wai momona i hoʻopaʻa ʻia i loko o ke kō, a me nā mea mālama a me nā kala.