Ehia mau hua e hiki ai iā ʻoe ke ʻai?

ʻO nā hua moa ka mea nui o ka meaʻai kūpono, kahi kumu o nā amino acid, nā wikamina a me nā minelala. Eia nō naʻe, loaʻa iā lākou ka kolesterol, kahi mea weliweli no ka ʻōnaehana cardiovascular. Hoʻopili ʻia ka nui o ke kō kolesterol me nā pilikia olakino.

Ehia mau hua moa āu e ʻai ai i kēlā me kēia lā me ka hōʻeha ʻole i ke olakino?. ʻOi aku ka olakino o ka ʻai ʻana o nā keʻokeʻo wale nō ma mua o nā yolks? He aha ka mea e hiki i ke kino inā ʻai ʻoe i nā hua he nui - nā pilikia a me nā hopena ʻē aʻe.

He maikaʻi anei ka ʻai ʻana i nā hua manu i kēlā me kēia lā?

ʻO nā hua manu kekahi o nā kumuwaiwai protein kumu kūʻai liʻiliʻi loa no nā mea pāʻani. Hiki i kekahi mau ʻōlapa ke ʻai i nā hua moa a 8 a ʻoi paha i kēlā me kēia lā. Ke hana nei i loaʻa iā lākou ka 120 gram o ka protein a hiki i ka 4-5 gram o ka cholesterol. E hoʻomaopopo ʻo ka RDA no kēia mea he 300 mg wale nō.

ʻO ka ʻoiaʻiʻo, ʻo ka makaʻu o ka ʻai ʻana o nā hua i kēlā me kēia lā ke moe pololei i ka nui o ka waiwai o ka cholesterol. Hiki i 400-500 mg i kēlā me kēia ʻāpana. ʻOiai kēia, ua manaʻo ʻepekema ʻo ka pilina ma waena o ka ʻike o ka cholesterol i ka meaʻai a me kona pae i ke koko he ʻano kānalua ia.

Wahi a nā noiʻi, no ka poʻe olakino, ʻo ka ʻai ʻana o nā hua moa a lawa ka nui o ka nui (e pili ana i 3-4 i kēlā me kēia lā a i ʻole 20 paha i kēlā me kēia pule) kolesterol ma kahi kikoʻī.

ʻO kaʻai hua manu no ka pohō kaumaha

ʻOiai ka inoa, ka ʻai hua manu e ʻae iā ʻoe e ʻai wale i nā hua manu. Hiki paha iā ʻoe ke hoʻopau i kahi mau mea kanu, a me nā huaʻai me ka papa kuhikuhi glycemic haʻahaʻa. ʻO ka ʻoiaʻiʻo, hoʻohaʻahaʻa ka ʻai i ka papaʻai a hoʻohana ʻia i mea hoʻomākaukau no ke komo ʻana i ketosis.

Manaʻo ʻia me ka ʻai hua manu hiki iā ʻoe ke lilo i 2-4 kg i loko o nā lā 3-5 mua - a me ka loaʻa ʻole o ka pololi i ka manaʻo nui. Mai ka hoʻohana ʻana o nā hua i ka protein i hāʻawi i kahi manaʻo lōʻihi o ka piha. Ma waena o nā kī hōʻemi he hāpai a me nā maʻi ate.

ʻO nā hua - hōʻino a me ka weliweli

ʻOiai ʻo ka ʻoiaʻiʻo o ka cholesterol mai ka meaʻai i hoʻohuli hapa ʻia i kolesterol i loko o ke koko, ʻaʻole pinepine ʻia e ʻai i nā hua he 3-4 ma ka lā. Ke hoʻopau ʻia i kēia nui, ma kahi o hoʻokahi o ʻekolu mau kānaka e ʻike i nā pae kolesterol kiʻekiʻe.

E hoʻomaopopo e kamaʻilio wale ana mākou e pili ana i ka hoʻonui iki ʻana o cholestero - eia kekahi, "ʻino" a me "maikaʻi". Ma ka ʻaoʻao ʻē aʻe, ʻaʻohe aʻo e pili ana i nā makaʻi pololei o ka nui o ka ʻai ʻana o ka hua manu - e like me ka nui o ka hopena "palekana" ʻole.

Ehia mau mea e hiki ai iā ʻoe ke ʻai ma ka ʻōpū nele?

ʻO nā kaʻao momona e makemake nui ʻia e pili ana i nā hua manu, ʻoi aku ke olakino o ko lākou inu ʻana maka a i ʻole ʻai ʻia ma ka ʻōpū nele. I ka ʻoiaʻiʻo, ʻaʻohe hōʻike e ʻoi aku ka maikaʻi o kā lākou waiwai inā maka - akā naʻe, hiki i nā pilikia olakino ke kū aʻe mai ka lawa ʻole o ka mālama ʻana i ka wela.

Hoʻohui ʻia, hiki i nā hua ke hana i nā meaʻai āpau o ka meaʻai - keu hoʻi ke hoʻopau ʻia i nā nui i ka ʻōpū nele.

Loaʻa i nā hua manu kahi ola papa?

ʻO ka ʻōlelo a ka mea hana maʻamau e hoʻopau i nā hua i loko o 7 mau lā. Ma muli o ka mālama ʻana o ka wela o ka lumi, e noho mau nā hua manu i mau pule he nui ke hoʻomaʻalili ʻia. Ma hope o kēia wā, huli popopo paha nā hua - keu nō a inā he pūlehu lahilahi.

Ehia mau hua manu e pono e ʻai i nā mea pāʻani?

ʻO ka loaʻa ʻana o ka mākala ma o ka hoʻomaʻamaʻa ikaika ʻana e hoʻonui ai i ka lawe ʻana o ka protein - akā kūʻē wale nō ia i ke kua o ka piʻi nui ʻana o ka calorie. I nā huaʻōlelo ʻē aʻe, ʻoi aku ka nui o ka nui o nā meaʻai i ka papaʻai ma mua o kaʻai protein wale nō ma nā hua a me kaʻiʻo.

Eia hou, ke ʻai nei i ka nui o nā hua manu (ʻoi aku ma mua o 3-4 i kēlā me kēia lā) E kaupalena kēia i ka lawe ʻana o ka cholesterol, no ka mea ʻaʻohe kokoke i ka kolesterol i ka protein.

I ka huli ʻana, ʻoi aku ka weliweli o ka ʻoi loa o ke kōkōlika i ka hoʻohana ʻana i nā lāʻau anabolic - hoʻohaunaele i ke ake. Akā, e like me nā hihia ʻē aʻe, ʻaʻohe hōʻike kuhi ʻole e hōʻino pololei ana i ka ʻai ʻana i nā hua manu he nui i ke olakino.

ʻO ka ʻōlelo aʻoaʻo a Nutristist i ka nui o nā hua e ʻai ai i kēlā me kēia lā a i kēlā me kēia pule - ʻaʻole i ʻoi aku ma mua o 3-4 o nā hua i kēlā me kēia lā a i ʻole 20 i kēlā me kēia pule. Aia paha ka pōʻino i ke kiʻekiʻe o ka cholesterol i loko o ka yolk - hiki i kahi nui loa o kēia mea ke hoʻonui i ka pae o ka kolesterol i loko o ke koko.