ʻO kaʻai ʻana i ka ʻaina kakahiaka ka mea ʻoi loa e hoʻomaka ai i kou lā, keu hoʻi inā ʻo kāu pāʻina e hoʻopili ana i nā meaʻai olakino.
ʻO ka ʻaina kakahiaka, e like me ka mea ʻai meaʻai ʻo Sarah Elder, ʻo ia kāu kuleana i kou kino i ka pō i hala. Ke ʻai ʻoe i ka ʻaina kakahiaka maikaʻi, hoʻopiha ʻoe i ka ikehu, calcium a me ka protein i hoʻohana ʻia e kou kino i ka wā e hiamoe ai i ka pō, e like me ka food.news.
Eia naʻe, ʻaʻole makemake nā poʻe āpau i ka ʻaina kakahiaka i ke kakahiaka. Hōʻike ka ʻikepili aia he loulou ma waena o ka haʻalele ʻana i ka ʻaina kakahiaka a me ka momona. Ua wehewehe ʻo Alexandra Johnston, he polofesa no ka noiʻi ʻana i ka makemake ma ke Kulanui o Aberdeen, he ʻano maʻamau nā poʻe e ʻai ana i ka ʻaina kakahiaka, e like me ka hoʻoikaika mau ʻana a me ka haʻalele ʻana i ka puhipaka.
Hōʻike ka noiʻi i ka ʻai ʻana i ka ʻaina kakahiaka maikaʻi no ke olakino a me ke olakino a hāʻawi i ka hōʻemi ʻana o ka helu nui o ke kino (BMI). Hōʻike pū ka ʻikepili e puhi paha ʻoe i nā calorie hou aʻe i ka lā ke ʻai ʻoe i ka ʻaina kakahiaka nui. Ma ka ʻaoʻao ʻē aʻe, pili ka haʻalele ʻana i ka ʻaina kakahiaka me ke kuni ʻana i nā calori i loko o ka lā, kahi moe ʻino ia no ka poʻe e nānā ana e lilo i ka paona.
3 mau ʻōlelo aʻoaʻo no ka ʻaina kakahiaka maikaʻi
ʻAi i ka protein momona
E hōʻemi i kou ʻai ʻana i nā ʻiʻo deli i hoʻoponopono ʻia a ʻai i nā pīni, nā hua manu, nā ʻoki wīwī o ka pipi a me ka puaʻa, nā legumes, ka moa, ka iʻa, a me nā huahana waiu ʻole e like me ka yogurt.
Pale i nā meaʻai kō
ʻO nā cereala, ʻeke, nā kī, nā muesli, a me nā wai i loaʻa pinepine i nā kō, i hiki ke alakaʻi ʻia i ka haunaele o ka ikehu a me ka ʻai nui ʻana i ka hopena o ka lā. Hōʻalo i nā mea inu momona e like me ke kofe a me ke kī ʻono.
E ʻai hou i nā hua a me nā lau
E hoʻohui i nā lau i koe i nā hua manu no ka omelet vegetarian. Inā wikiwiki ʻoe, e ʻai i nā huaʻai hou. ʻO ka ʻai ʻana i nā meaʻai momona no ka ʻaina kakahiaka e kōkua iā ʻoe e noho piha no kahi wā lōʻihi.
Hoʻohui kahi ʻaina kakahiaka koina i ka momona, puluniu, nā kālika, a me ka protein. Kōkua kēia hana iā ʻoe e piha a hoʻoikaika i ka lā.
ʻO nā meaʻai kakahiaka maikaʻi loa
Pā palaoa holoʻokoʻa
Loaʻa i nā kīʻaha holoʻokoʻa nā waiwai antioxidant a he waiwai pū kekahi i nā minerale e like me ka calcium, iron, potassium, magnesium, a me ka zinc, he mea nui ia no ke olakino olakino a me ke olakino naʻau. Eia kekahi, ʻo nā huaora B mai nā kīʻaha holoʻokoʻa e kōkua i ke kino e hoʻohuli i ka meaʻai i ka ikehu.
Pākena
Loaʻa i ka Avocados ka fiber dietary, nā momona momona o ka puʻuwai, a me ka wai e māʻona ai ʻoe. Kōkua kēia i ka pale ʻana i ka ʻai nui i ke koena o ka lā. Loaʻa i nā avocados nā momona momona ʻole, e kōkua ai i ka hōʻemi ʻana i ka maʻi diabetes, nā maʻi puʻuwai, a me nā maʻi maʻi e pili ana i ka nohona.
bananas
Aia nā hua i loko o ka fiber soluble, hiki ke hoʻohaʻahaʻa i nā pae kolesterol ma ka hemo ʻana iā ia mai ka ʻōpū o ka gastrointestinal a pale iā ia mai ke komo ʻana i ke kahe o ke koko a me ke kahena ʻana i nā aʻa.
Berries
Hoʻokahi kīʻaha o nā blueberries he ʻeiwa kalama o ka fiber a me ka 50 pakeneka o kāu mau huaora C, no ka huina o 60 calories. ʻO nā hua ʻē aʻe, e like me nā ʻeleʻele, nā raspberries, a me nā strawberries, loaʻa nā antioxidants e pale ai i ka pōʻino cell. ʻO ka hoʻonui ʻana i kāu ʻai berry hiki ke kōkua i ka pale ʻana i nā kīʻaha koko mai ka plaque ʻino a hoʻomaikaʻi i ke kahe koko.
Kī ʻeleʻele a kope paha
Hōʻike ka noiʻi e hiki i nā antioxidant a me nā caffeine i ke kī ʻono ʻole a me kope ke hāʻawi i nā pono he nui, e like me ka hōʻemi ʻana i ka pilikia o ka maʻi maʻi mau a me ke kōkua ʻana me ka hoʻokele kaumaha.
hua
ʻO nā huaʻai nā meaʻai waiwai i nā wikamina A, D a me B12. Hoʻokahi hua i loko o ʻewalu gram o ka protein, e pono ai i kou kino no ke koko olakino, nā iwi a me ka ʻili. ʻOiai ʻoi aku ka lōʻihi o kou kino e hoʻopili i ka protein, hana ia iā ʻoe e māʻona no ka lōʻihi.
Nati a me ka pīkī pīkī
He ʻewalu kalama o ka protein a me nā momona unsaturated no ka puʻuwai ʻelua. Hōʻike nā noiʻi e pili ana ka hapa nui o nā hua lāʻau a me nā pīni me ka liʻiliʻi o ka maʻi maʻi a me ka poho kaumaha a mālama ʻia paha. E kūʻai aku i nā ʻuala hua i hana ʻia me nā nati a me ka paʻakai wale nō, me ka liʻiliʻi ma mua o 140 mg o ka paʻakai no ka lawelawe ʻana.
ʻOaka
Nui ka waiwai o ka oats i ka fiber, kanu i nā protein a loaʻa nā huaora B, a me nā minelala e like me ka calcium, ka hao a me ka magnesium. Kōkua ʻo Oats i ka hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai no ka mea loaʻa pū lākou i kahi fiber i kapa ʻia beta-glucan, kahi e hoʻomaikaʻi ai i nā pae kolesterol. Hoʻohui ʻia, hiki i ka beta-glucan ke hānai i nā probiotics o kou kino a i ʻole nā bacteria maikaʻi "maikaʻi" a kōkua iā lākou e holomua, kahi e kākoʻo ai i ke olakino ʻōpū.
hua
Hiki ke hoʻohui ʻia i nā ʻano hua Chia, nā hua flax, a me nā ʻanoʻano sesame i nā cereal a me nā hua. ʻO nā hua he kumu maikaʻi loa o ka puna, ka hao, ka magnesium a me ka zinc, he mea pono ia no ka hoʻoikaika ʻana i ka pale. Aia pū lākou i loko o ka pulupulu i hiki ke hoʻoheheʻe ʻia, kahi e kōkua ai i ka hoʻoliʻiliʻi kolesterol ma ka hoʻāla ʻana i ka maikaʻi o ka cholesterol. ʻO ka protein a me ka fiber i nā ʻanoʻano e kōkua i ka pale ʻana i ka spike i ke kō kō.
E ʻai i ka ʻaina kakahiaka maikaʻi i kēlā me kēia lā e kōkua iā ʻoe e hōʻona no ka lōʻihi a pale i ke kuko maikaʻi ʻole no nā meaʻai pono ʻole.
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E hoʻomanaʻo mākou, ma mua ua haʻi mākou i ka mea o ka ʻaina kakahiaka e like me ka hōʻailona o ka zodiac, a ua aʻo pū mākou pehea e hoʻomākaukau ai i ka ʻaina kakahiaka a maikaʻi hoʻi - scrambled egg in avocado.