Contents
Mea Hana / Mea Hana / Hana / Rustic
ʻO kahi huaʻōlelo e hele mai ana mai ka meaʻai Farani. ʻO "Artisan" kahi mahiʻai, i kēia hihia - ke kūʻai aku nei i nā hua mai kāna māla ponoʻī a i ʻole ka māla mea kanu. I ke ʻano ākea, ʻo ia hoʻi ka huaʻōlelo i nā mea āpau i hana ʻia i kahi ala kuʻuna a ulu ʻia ma ka ʻāina i ka nui o ka nui, ʻaʻole ma kahi hana mau: ʻaʻole hiki i nā ʻoma a me nā kukama wale nō, akā ka berena, aila ʻoliva, a pēlā aku. aia ke ʻano like o ka huaʻōlelo Pelekane craft - liʻiliʻi liʻiliʻi, mea kākau, i hana ʻia e ka lima. Akā ʻoi aku ka pinepine o ka pia hana lima ma mua o ka ʻole, a ʻo ka mea hana kiʻi - waina. I mea e ʻōlelo ai iā Jamie Oliver: Hele au i ka mahiʻai no kāpī, ʻaʻole lawe iā lākou mai ka supermarket ma kahi trolley. ”
Kūlohelohe / Kūlohelohe
ʻO ka maikaʻi loa, ʻaʻole i loaʻa i nā huahana "kūlohelohe" nā kala artificial, nā ʻono a i ʻole nā mea synthetic ʻē aʻe. Akā mai ka ʻike ʻia ʻana o kēia huaʻōlelo ma ka ʻeke ʻaʻole kau ʻia ma kekahi ʻano, a laila aia paha nā mea i luna. Hoʻohui ʻia, ʻaʻohe mea i ʻike pehea a pehea e ulu ai nā ʻalani a me nā ʻōmaka pili i ka nohona, mai laila kaomi ʻia ka wai maoli. ʻO "Kūlohelohe" ka mea maikaʻi loa “Hōʻeha ʻole", ʻAʻole naʻe maʻa mau" pono ": no ka laʻana, ke keʻokeʻo aiʻole ka ʻaila ʻaila i hoʻomaʻemaʻe ʻia - hiki ke noʻonoʻo ʻia nā huahana kūlohelohe.
Meaola, ECO, BIO / Organic / huahana pilina o ke kaiapuni
No kahi kamaʻāina ʻEulopa, ke kū ʻana o kēia mau huaʻōlelo ma ka ʻūlū ʻo ia hoʻi ka manaʻo o kēia huahana i kahi palapala palekana kaiapuni. Ua kuleana nā keʻena kūwaho e hoʻopuka i kēlā mau palapala hōʻoia i nā koi kikoʻī i ka huahana ma nā wā āpau o kāna hana ʻana: ka mālama ʻana i ke ʻano o ka lepo, ka loaʻa ʻole o nā pesticides a me nā mea momona mineral, ka mālama pono ʻana hānai holoholona a mālama holoholona, pololei a hiki i ka ʻūlū hope loa o ka huahana, ʻaʻole pono e komo i loko o nā pūhui hoʻopunipuni, me nā nanoparticle (ʻae, ʻaʻole manaʻo ʻia ka nanotechnology he meaola!). Ke loaʻa nei palapala hōʻike bio - he ʻoihana kumukūʻai a me ka manawaleʻa. Akā no nā mea hana o Western, he manawa kūpono kēia e hopu i kahi ʻāpana o ka mākeke no nā huahana ékological. Ma Rusia, ma nele i nā kūlana maopopo a me ka haiki o ka mākeke no kēia ʻano huahana, ʻaʻole wikiwiki nā mea hana e hoʻolilo i ke kālā no ka loaʻa ʻana o ka hōʻailona i makemake ʻia, a ua maʻalahi ka manaʻo o ka "organic" e ka huaʻōlelo. “Mahiʻai” (ʻo ia, ʻoiaʻiʻo, ʻaʻole ia ka mea like). No laila, ʻo ka hapa nui o nā huahana "ʻokanika" ma kā mākou mau waihona he kumu haole a he 2-3 mau manawa ke kumu kūʻai ma mua o kā lākou mau hoa home.
No laila he mea pono ke hoʻolilo hou? Manaʻo nā ʻepekema he waiwai ia. ʻO kahi laʻana, kahi kaulahao maopopo e huki ʻia e ka poʻe e pili ana ai a me nā huahana mai ia mea (sausages, ham, sausages, etc..): inā ke ola nei nā holoholona hānai ʻole ʻia me nā antibiotic, a laila kā lākou ʻiʻo, ke komo ʻana i loko o ke kino o ke kanaka, ʻaʻole ia e alakaʻi i ka ulu ʻana o nā koʻohune kūpaʻa i nā lāʻau bactericidal. Pili ka mea like i ka hana hoʻopunipuni nā kala a me mea mālama mālama - ko lākou nele, no ka laʻana, i ka sausage, ʻano nui hoʻemi i ka makaʻu ulu ana allergies… He manawa kūpono kēlā alakaʻi i kahi nohona olakino a i ʻole ka loaʻa ʻana o ke kaumaha i ka lawe ʻana i nā lāʻau lapaʻau hou i ke kanaka e ʻoi aku ka kiʻekiʻe. A ʻo kahi noiʻi i paʻi ʻia ma ka British Journal of Nutrition i ka makahiki 2016 ua ʻike ʻia ʻo nā huahana dairy organic he 50% ʻoi aku ka omega-3 acids, hiki ke hoʻoponopono i nā kīʻaha koko a me ka puʻuwai. I loko o nā mea kanu a me nā huaʻai, ʻoi aku ka kiʻekiʻe o ka nui o nā meaʻai: i nā kāloti - 1,5 mau manawa ʻoi aku ka beta-carotene, i nā tōmato - 20% ʻoi aku ka lycopene.
Kaikai
Ua hoʻokomo ʻia ka huaʻōlelo "superfoods" i kā mākou lexicon: ʻo ia hoʻi nā huaʻai, nā ʻōpuʻu, nā ʻanoʻano i loaʻa kahi superconcentration o nā meaola. Ma ke ʻano he kānāwai, he moʻolelo kaʻao ko kēia mea hana mana (ʻo kahi laʻana, chia hua ʻo nā ʻohana Maya ua hoʻohana ia ma ke ʻano he ʻōpio), kahi inoa exotic (acaya berry, goji hua, spirulina alga - kani!) a hele mai iā mākou mai nā ʻano wahi kai hiki ʻole ke kiʻi ʻia - ʻAmelika Waena, ʻApelika Waena ʻEkolu, nā mokupuni ʻo Cape Verde . I kēia lā, ua hoʻokumu ʻia kahi ʻoihana āpau e pili ana i nā superfood, e hoʻohiki nei me ke kōkua o kēia mau "pills" kūlohelohe e hoʻonā i nā pilikia āpau o ka lā: hoʻopiha ke kino me ka protein a me ka ikehu, pale i ka pāhawewe weliweli, lilo ka paona, kūkulu i nā mākala ... ʻEhia ka nui o ka ʻoiaʻiʻo? Wahi a Ke Keʻena Research Cancer UK ʻo ka pīpeku "super" i kēia hihia ʻaʻohe mea ʻē aʻe o ke kālepa ʻana. ʻAe, loaʻa i nā hua goji kahi kiʻekiʻe o ka wikamina C - akā ʻaʻole ʻoi aku ma mua o nā lemona. ʻOi aku ka haʻahaʻa o nā hua Chia i ka aila iʻa e pili ana i ka ʻike o nā wai momona momona maikaʻi. Ma ka ʻaoʻao ʻē aʻe, hiki i kēlā "mea kanu mea kanu" ke kōkua nui no nā mea ʻai. A ʻo kahi papaʻai olakino olakino a kaulike hiki ke hōʻemi i ka makaʻu o nā maʻi he nui. Akā ʻaʻole paha he super panacea ka superfood. nolaila ʻO ka Hui Ola Ola (WHO) Hoʻokaʻawale me ka akahele i nā meaʻai nui ma ke ʻano he "huahana i hiki ke hoʻohana i ke kino me ka ʻole o ka hoʻomanawanui ʻole."
Probiotics
ʻO nā probiotics he bacteria ola i loaʻa maʻamau i nā huahana waiu ʻole, nā meaʻai fermented, a me nā mea hoʻohui kūikawā. Manaʻo ʻia ua hoʻomaʻamaʻa lākou i nā ʻōpū, hoʻopaʻa i ka dysbiosis, hoʻopau i ke kino o nā toxins a hoʻihoʻi i ka pale. He mea hou ka manaʻo - aia wale nō i ka makahiki 2002 i hoʻokomo ai ka World Health Organization i ka huaʻōlelo i loko o ka lexicon ʻepekema kūhelu. Eia nō naʻe, ʻaʻole hiki i nā ʻepekema ke ʻae i ka manaʻo e pili ana i ke ola ʻana o nā probiotics i loko o ke kaiapuni koʻikoʻi o ka wai ʻōpū ma mua o ka hoʻomaka ʻana e "hana" i loko o ka ʻōpū. Komite o na Mea Ai, Nutrition and Allergies Ka Mana o ka Puʻu Pipi'Elepa (EFSA) ʻaʻole ia e koi i ka hoʻopili ʻana o nā meaʻai i hoʻopaʻa ʻia me nā probiotics i ka papaʻai o nā keiki ma lalo o 7 mau makahiki. ʻOiai ʻaʻole i hoʻokumu nā pēpē i kā lākou iho bacteria, ʻoi aku ka maikaʻi o ka probiotics i hoʻokomo ʻia i loko o kona kino ma mua o ka pōmaikaʻi iā ia. A ma ke ala, ʻaʻole helu ʻia ka yogurt a me kefir. "Nā meaʻai i hū ʻia" a inā paha he probiotics kā lākou, liʻiliʻi lākou no lākou e hana i kahi hopena therapeutic. Aia kekahi mau mea probiotics hou aku ma sauerkraut, ʻāpala pickled, a me nā pickles.
Manu-kō ʻole
ʻO ka lepili ma ka pūʻolo wale nō ka manaʻo ʻaʻole i hoʻohui ʻia kahi kō i hoʻomaʻemaʻe ʻia i ka huahana. A ʻaʻole ia e hōʻoia iki i ka loaʻa ʻole o nā mea ʻono ʻē aʻe, e like me ka meli, syrups mai agave, Ierusalema artichoke or brown rice… Pēlā, hiki i kahi huahana i kapa ʻia "ʻole kō" e like me ka nui o nā calories e like me kāna mau hoa. He mea kūpono nō hoʻi ia e noʻonoʻo i nā kī hua a me nā mea ʻono ʻē aʻe "kūlohelohe" a priori me ka fructose i loko o ka haku mele, no laila, ʻoiai ma nā mana kō ʻole o ia mau mea ʻono "olakino", ma ka liʻiliʻi he 15 g o nā kūmole kūlohelohe no 100 g huahana.
Gluten Free
Ua haʻi ʻia ʻo Gluten kokoke i ke ahulau o ke kenekulia XNUMX. Hoʻohana ʻia nā papa hale kūʻai holoʻokoʻa a me nā menus hale ʻaina i nā huahana gluten-free. ʻOiai, ʻo ka mea nui, ʻo ka gluten kahi huaʻōlelo maʻamau i hoʻohana ʻia e kuhikuhi i nā protein kūikawā o nā mea kanu cereal e like me barley, ʻoka, rai a me ka palaoa... ʻIke ʻia hoʻi me ka "gluten", ʻo ia kēia protein protein e hāʻawi i ka palaoa "ikaika", hana i ka palaoa a fluffy a hiki i ka palaoa e ala aʻe a paʻa i kona ʻano. Kaumaha akāʻoiaʻiʻo: e like me ka ʻikepili WHO ma ʻEulopa, ka helu o ka poʻe e ʻehaʻeha nei maʻi ʻaʻai gluten, i nā makahiki he 10 wale nō i hala a māhuahua ma kahi o 7%, kiʻekiʻe loa kēia pākēneka i nā keiki. ʻO ka piʻi ʻana o ke kaulana o ka papaʻai gluten-free i hoʻoulu ʻia e ka ʻoiaʻiʻo o ka pale ʻana i nā muffins a me nā crumpets e kōkua ai i ka laulima. Eia nō naʻe, inā ʻaʻole ʻoe e maʻi i kēia ʻano protein o nā mea kanu, ʻōlelo aʻoaʻo nā kauka e hōʻoki ʻole i nā huaʻai mai kāu papaʻai āpau. ʻOiaʻiʻo, i ka hoʻohui ʻana i ka gluten, nā cereala e hoʻopili i ka hoʻonohonoho holoʻokoʻa o nā mea e pono ai no kahi maʻamau hana o ʻōnaehana o ke kino: nā wikamina, nā ʻenemika, nā momona, nā waihā, nā protein. ʻOiai, ʻo ka ʻai ʻana i nā mea i hoʻomoʻa ʻia, ʻaʻole paha e maikaʻi iā ʻoe, akā ʻo ka ʻai cereal me ka avocado no ka ʻaina kakahiaka ʻaʻole ia he pōʻino.
ʻO ka palaoa holoʻokoʻa
ʻO ka loiloi i nā mea i aʻo ʻia i nā haʻawina biology o ke kula: nā hua o nā cereala (palaoa, rai, ʻoka, laiki a me ka bale) nā ʻanoʻano. A ʻo kēlā me kēia hua he mau ʻāpana like: he embryo, kūpale (nucleus) me kahi embryo a pūpū pale (ʻākena). ʻO ka palaoa palaoa o ka papa kiʻekiʻe (keu) kahi hua palaoa kahi i ʻili ʻia ai nā mea āpau, koe wale no ka ʻaoʻao kikowaena o ka endosperm. A i ka manawa like, me ka pū, hoʻouna lākou i ka ʻōpala i nā huaora PP, E, B1, B2, kahi e hoʻonui ai i ka hana a ke kino a hoʻoponopono i ka metabolism. ʻO ka Endosperm kahi starch e hāʻawi liʻiliʻi i ke kino ʻē aʻe ma mua o nā calorie nele. ʻO ka hopena kūpono ka ʻoi aku ka olakino o ka berena me nā hua. Akā mai hoʻopunipuni ʻoe iā ʻoe iho i ke koho ʻana i ka berena ma ka waihona nui "Me nā kīʻaha holoʻokoʻa", “Wholegrain”, "cereal" a laila. ua hoʻohiki ʻia ʻoe i kahi hoʻoulu huaola. Pono ka "berena me ka bran" ma kahi o 5% mau kīʻaha holoʻokoʻa, Nā kūlana EU ʻO nā hua palaoa holoʻokoʻa ma ka liʻiliʻi he 4% o nā huaʻai piha. ʻO ke koena ka palaoa hoʻomaʻemaʻe like. E ʻimi i nā huaʻōlelo “100% Whole Grain” ma ka ʻeke, a i ʻole e heluhelu pono i ka lepili, e hōʻike ana i ka ratio pololei o nā ʻano palaoa like ʻole. A ma ke ala, ʻaʻole hiki i ka gluten-free ka palaoa palaoa piha.