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ʻO kahi meaʻai māmā olakino no ka poʻe olakino: nā pūʻulu meaʻai 10 kiʻekiʻe e māʻona koke i ka pōloli
No ka mālama ʻana i ke kaupaona olakino, digestion, a me ka metabolism, i ʻōlelo nā meaʻai, pono ʻoe e ʻai pinepine, akā ʻemi iki. Eia nō naʻe, pono ke olakino olakino. ʻO nā pōpō, nā pai, nā ʻāpana, a me nā mea ʻono kahi ala pololei i nā paona keu. He aha nā koho meaʻai māmā olakino e hāʻawi aku i nā meaʻai?
Rula meaʻai māmā
No ke aha he mea nui nā meaʻai māmā i ko mākou olakino? ʻO ka papaʻai papa maʻa mau, e hoʻopili ana i ʻelua a ʻekolu paha mau pāʻina nui i ka lā, ʻaʻole ia he physiological. ʻAʻole hiki i ko mākou mau kūpuna hōʻiliʻili mamao ke loaʻa nā meaʻai he nui i ka manawa. No nā haneli he mau kaukani mau makahiki, ua hoʻololi ke kino i ka lawe pinepine ʻana akā ka liʻiliʻi o nā calories: ke aʻa ma aneʻi, kahi lima o nā hua ma laila. Liʻiliʻi ka nui o kā mākou ʻōpū - ma kahi o 0.5 liters wale nō ke hakahaka. Akā hoʻoikaika pinepine mākou iā ia e hoʻolōʻihi i ka ʻai ʻana ma mua o ka mea e pono ai. ʻO ka maʻalahi no ka mea he manawa ko mākou e pololi ai ma waena o nā pāina ʻelua. ʻO ka hopena, pono mākou i nā mea ʻai hou aʻe i kēlā me kēia manawa e ʻike i ka māʻona. ʻAʻole maikaʻi ka ʻai nui ʻana i kāu kiʻi. Hoʻomaʻamaʻa nui ia i ka digestion a hoʻolohi i ka metabolism.
Pono ʻoe e ʻai ma kahi o ʻeono mau manawa i ka lā, me ʻekolu o kēia mau pāʻina he mau mea ʻai liʻiliʻi. Hiki iā ʻoe ke loaʻa i kahi brunch māmā ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea, kahi ʻaina awakea ma waena o ka ʻaina awakea a me ka ʻaina awakea. A laila ʻai i kahi mea olakino hoʻokahi a me ka hapalua i ʻelua mau hola ma mua o ka hiamoe. I mea e kīloi ʻole ai huli i kahi moe, e moeʻuhane ana i ka sanwī. Eia nō naʻe, kōkua ia inā ʻaʻole ʻoe e pani i nā meaʻai māmā no kāu pāʻina nui.
No kahi meaʻai māmā, ʻaʻohe kūpono pono nā meaʻai māmā i loko o nā ʻōpelu kiki wikiwiki - momona koke lākou, akā ʻaʻole no ka lōʻihi. ʻO nā meaʻono, nā palaoa kālua ʻia i hoʻomoʻa ʻia, ʻāpana, a me nā mea ʻai like ʻole mamao loa mai nā māmā, nā meaʻai māmā.
ʻO ka meaʻai māmā olakino ka nui o ka protein a me nā carbohydrates paʻakikī. He haʻahaʻa iki kā lākou ʻike calorie. Eia nō naʻe, hāʻawi lākou i ka lako ikehu lōʻihi, hoʻomaikaʻi i ka digestion, a paipai i ka ulu ʻana o nā mākala.
Wikiwiki, maʻalahi, ʻono: meaʻai no ka meaʻai māmā pono
Ua hōʻuluʻulu mākou i kahi ʻano o nā koho he 10 kiʻekiʻe loa no ka meaʻai māmā ma ka hana a ma ka home paha. ʻAʻole koi lākou āpau i ka kuke ʻana a i ʻole koi koi iki.
Pākī
ʻElua mau ʻano kī kī hoʻoikaika: he sereala kekahi. I kekahi manawa me ka hoʻohui o nā hua maloʻo, nā hua maloʻo, nā nati, a me ka kokoleka pouli. I ka hoʻohālikelike ʻana, hoʻokumu ʻia nā mea ʻē aʻe i nā hua a me nā hua. ʻO nā kī hua a me nā hua nut ka koho kūpono loa no nā limahana o ka keʻena pōloli. Akā kūpono lākou no ka poʻe e hele pinepine i ka hoʻoikaika kino - nā mea pāʻani, nā mea kipa mau i nā hui hoʻoikaika kino. A ʻo nā poʻe e hana ana i ke ea hou. He olakino nā ʻano kī ʻelua a he mau koho maikaʻi loa no ka meaʻai māmā. Eia naʻe, pono ʻole lākou i ke kō, nā mea ʻono, nā kala, a me nā mea mālama.
ʻO Muesli ma ke ʻano he meaʻai māmā
Meaʻai māmā maikaʻi. Mākaukau lākou a hoʻomoʻa ʻia - kūpono nā ʻano ʻelua me ka waiū a i ʻole kefir. Maikaʻi hoʻi nā mea maka no ka hoʻohui ʻana i nā saladi hua. Hiki iā ʻoe ke nau i ka poʻe i hoʻomoʻa ʻia e like me kēlā. Loaʻa i ka muesli kūlohelohe ka nui o ka fiber, kahi e hoʻomaikaʻi ai i ka hana ʻōpū; maikaʻi ke kūpona a loaʻa nā huaora. Eia naʻe, mai huikau i ka muesli me nā ʻāpala - he mau meaʻai like ʻole. ʻAʻohe kokoke like ke olakino ʻo Flakes e like me ka nui o nā aila a me nā kō i nā mea kanu. ʻO ka poʻe me kahi niho ʻono hiki ke ʻōlelo ʻia no ka muesli i hoʻomoʻa ʻia me ka meli a me nā hua maloʻo. ʻOi aku ka nui o ka calori ma mua o nā papaʻai, akā loaʻa iā lākou kahi mahele lāʻau o nā wikamina a me nā minelala.
ʻO nā nati e like me ka meaʻai māmā
He "ʻai nui" maoli kēia. Loaʻa i nā nati āpau kahi hapa nui o nā huaora E a me B3, kahi nui o ka pāhare potassium, phosphorus, a me ka magnesium. Hoʻonui lākou i ka hoʻomanaʻo, ka noʻonoʻo, a me ka hana. Ma waho aʻe, nā hua nut i lalo i nā pae kolesterol, hoʻoliʻiliʻi i ka makaʻu o ka puʻuwai puʻuwai, a me ka pōmaikaʻi i ka genital area. Akā e kōkua inā ʻoe e akahele me kēia huahana. ʻOi loa nā nati i nā calories, no laila ʻaʻole pono ʻoe e ʻai ma mua o 10 mau gram i kēlā me kēia manawa.
Nā hua, hua
Ke ʻōlelo mākou "ʻai māmā," manaʻo mua mākou i nā hua a hua paha. Akā ma aneʻi, e akahele nō hoʻi mākou. ʻOiai, olakino nā huaʻai a me nā hua āpau, waiwai i ka fiber, nā wikamina, a me nā minelala. Eia nō naʻe, ʻo kekahi o lākou, e like me nā hua waina, maiʻa, fiku, mangoes, persimmons, a me nā cherry, kiʻekiʻe loa i ke kō. Inā hoʻāʻo ʻoe e hoʻomanawanui i ka kaupaona, pono ʻoe e kaupalena. E hoʻolohe i nā hua i haʻahaʻa i ke kō: nā grapefruits, watermelon, strawberry, cranberry. ʻO nā ʻōpela, ka mea i lilo lōʻihi i hōʻailona o ka meaʻai meaʻai, he huahana kontroversial kekahi: waiwai lākou i nā huaora, waiwai lākou i ka hao, a me ka fiber, akā i ka manawa like, loaʻa iā lākou ka waiwai o ka hoʻonui ʻana i ka makemake.
ʻO nā mea ʻai me he meaʻai māmā lā
ʻAʻohe mea kapu ma aneʻi! ʻO nā ʻāhi Celery a i ʻole ka saladi lau mea kanu ʻoi aku ka maikaʻi o ka meaʻai māmā. ʻO nā mea ʻai, ʻai maka a kuke hoʻi, kiʻekiʻe i ka fiber, nā wikamina, a me nā antioxidant. Hoʻolōʻihi lākou i ka wā ʻōpio, kōkua i ka mālama ʻana i kahi kiʻi a hoʻomaikaʻi i ke olakino holoʻokoʻa. ʻO nā mea kanu pono loa - ʻo ia hoʻi, nā mea me ka nui o nā vitamina a me ka ʻike haʻahaʻa haʻahaʻa - e hoʻopili me ka broccoli, nā radishes, nā kāloti, nā eggplants, nā pepa bele, kāpī, nā keleka inā ʻaʻole ʻoe makemake e ʻai i ka salakeke mea kanu maʻamau. , nā mea kanu kuke (pepa, zucchini, eggplant, kāloti, beets, kaʻuala, ʻōmato maikaʻi loa no kēia) a hana i ka sanwī veggie me ka palaoa palaoa holoʻokoʻa.
Pā palaoa holoʻokoʻa
Ma ke kamaʻilio ʻana e pili ana i ka palaoa, manaʻo ʻia nā pōpō palaoa a me nā palaoa i koho ʻia he koho maikaʻi loa no ka meaʻai māmā. ʻAʻole i hana ʻia nā crisps huapalaoa mai ka palaoa akā i pulu ʻia, palu ʻia, a me nā palaoa i kōpī ʻia. ʻAʻohe palaoa, ʻaʻohe - kūpono - momona, e waiho wale i ka hū a i ʻole nā hua manu. He berena kaumaha, mākū iki me kahi ʻano ʻino. Loaʻa iā lākou ka nui o nā fiber; hoʻomaikaʻi ka crisps palaoa holoʻokoʻa i nā hana metabolic a me ka mokuʻāina o nā kīʻaha koko, hoʻohaʻahaʻa i nā pae kolesterol, loaʻa nā huaʻai B, pono, no ka mea, no ka hana ʻana o ka ʻōnaehana ʻōnaehana. Akā mai kuhihewa - ʻaʻole kēia kahi huahana papaʻai: 100 gram o ia berena i loaʻa he 300-350 calories, a inā hoʻohui ʻia nā nati, nā hua, a me nā hua maloʻo, a laila ʻoi aku ke kiʻekiʻe o ka calorie.
Mai huikau i ka palaoa a pau me ka palaoa wholemeal - he meaʻai ʻokoʻa loa lākou. Loaʻa i ka palaoa Wholemeal ke kō, ka hū, a me nā mea hoʻohui like ʻē aʻe. Eia nō naʻe, ʻoi aku ke olakino ma mua o ka berena keʻokeʻo a me nā pā, no ka mea, he nui nā wikamina a me nā fiber.
ʻO ka waiū e like me ka meaʻai māmā
ʻO ka yogurt maoli, kefir, ka waiū i hoʻomoʻa ʻia, a me nā huahana waiu fermented ʻē aʻe he meaʻai māmā ʻoluʻolu: bonus - ke kiʻekiʻe o ka calcium, ka mea kūkulu hale o nā niho a me nā iwi. ʻO Lactobacilli, i kefir, e kōkua i ka mālama ʻana i ka microflora intestinal maʻamau, akā ʻaʻole pono ʻoe e hilinaʻi wale iā lākou i ka hakakā ʻana i ka dysbiosis i ʻike ʻia. Eia nō naʻe, ʻo kefir ka meaʻai, ʻaʻole ka lāʻau lapaʻau.
Nā pōpō palaoa
Mug-cake, a i ʻole "mug cake," kahi ʻano keke ʻai i makemake nui ʻia i waena o nā mea aloha meaʻai olakino e hoʻohana nei i nā pōpō mug e like me ka ʻaina kakahiaka, nā meaʻai ahiahi, a me nā meaʻai māmā. Hoʻomoʻa ʻia ʻo McGake i loko o ka mug i loko o ʻelima a ʻehiku wale nō mau minuke i ka hawewe. ʻOiaʻiʻo, pono wale kēia mea ʻono inā hoʻomākaukau ʻia me ka ʻole o ke kō a me ka momona. ʻO ke kū ʻana o nā mea ʻono i ka hoʻohui e ʻae iā ʻoe e komo i nā meaʻono a loaʻa ʻole nā calori keu. ʻO ka papa kuhikuhi, i lilo i ʻano kilokilo, e komo pū me ka tī momona momona a me ka waiū (hiki iā ʻoe ke hoʻohana i ka yogurt a i ʻole kefir), kahi hua manu, ka palaʻa i loko o ka palaoa (ʻoat, linseed, raiki, a pēlā aku), baking powder, a pani hakahaka. I kekahi manawa hoʻohui ʻia ka koko, ka meli, nā nati, a me nā hua. ʻO ka hapa nui o ka poʻe i hoʻāʻo e hoʻomoʻa i kēia meaʻai meaʻai ʻaelike ʻaelike he pololei ka hana kuke. ʻAʻole poina ka mea nui e hoʻohui i nā mea nui āpau. Aia nā mākaukau i hana ʻia me ka hui kaulike i ke kūʻai aku, i kūpono no nā kuke novice.
smoothie
Ua lilo lākou i ʻano no ʻelima a ʻehiku paha makahiki i hala. Eia naʻe, ua hoʻomaka lākou e hana iā lākou ma mua - i nā makahiki 1970, a ma USA, i ka ala o ka hoihoi i kahi ʻano olakino, wehe nā kānaka i nā haleʻaina meaʻai maikaʻi. Kakaikahi ka poʻe makemake e ʻuwī i nā kāloti maka, akā ʻoi aku ka nani o lākou i ke ʻano o kaʻuala i kāwili ʻia. ʻO ke kumu, ʻo ka meaʻai pēpē ka smoothie like. He koho maikaʻi nā Smoothies no ka poʻe makemake ʻole i nā salakeke a me nā huaʻai: hiki iā ʻoe ke hoʻolauna i ka papaʻai i nā meaʻai e ʻai ai kekahi mau mea e like me kēlā, no ka laʻana, beets a me celery. ʻO ka mea nui ʻaʻole e hoʻohui i nā syrups, yogurt ʻono, a i ʻole ka ʻaikalima i nā mea leʻaleʻa. Mai poina i ko mākou mau niho a me nā gum i pono i kahi ukana mau no ke olakino, kahi e ʻike ʻole inā ʻai mau mākou i nā wai.
ʻO kahi kīʻaha o chicory me kahi kāleka kokoleka
ʻAno like loa ka chicory ground roasted me ke kofe. Eia nō naʻe, he nui nā pono o kēia mea inu: ʻaʻohe ona caffeine a hoʻonui ʻole i ke kahe o ke koko. ʻIke pinepine nā mea inu kofe i nā pilikia kaomi koko, a me ka nui o ke kope (ʻae, hiki nō paha kēia) alakaʻi pinepine i ka nausea, ka loli o ka naʻau, ka haʻalulu, ka hoʻohaʻahaʻa ʻana i ka hana noʻonoʻo, a me ka hiamoe ʻole. Inā maikaʻi ʻole ke ola iā ʻoe me ka ʻole kope, inu i kahi mea inu hoʻoulu i ke kakahiaka, a hoʻololi iā ia me chicory i ke awakea. ʻO kahi kīʻaha o chicory a me kahi ʻāpana kokolekaʻeleʻele kahi mahele o nā antioxidants, nā minelala, a me nā huaora. Aia i loko o ka chicory ka inulin, kahi mea e kōkua ai i ke komo maikaʻi ʻana i ka calcium a mālama i ka microflora ʻōpū maikaʻi a me ke kaupaona maʻamau.
No laila, ua aʻo mākou aia nā meaʻai wikiwiki, maʻalahi, ʻono a olakino! I kekahi manawa pono ʻoe e nānā i nā huahana i kamaʻāina lōʻihi a hoʻonele ʻia i ka nānā ʻana mai kahi kihi ʻē aʻe - a maʻalahi lākou e noho i nā huaʻōlelo mua ma waena o kāu mau kīʻaha punahele. Pono ʻoe e noʻonoʻo i ka haku ʻana o nā meaʻai "ola maikaʻi" i ʻike ʻia a me nā meaʻai like ʻole: i kekahi manawa ʻaʻole i ʻoi aku ko lākou pōmaikaʻi ma mua o ka moʻolelo.