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ʻO ka hāpai ʻana: makemake i ka cheese?
Ma waho aʻe o ka waiū maka a me ka pua pua (no ka listeriosis), mai hoʻonele iā ʻoe iho! Hoʻonui ʻia kāu pono calcium e 30%. ʻO lākou ka 1 mg / lā. No ka hoʻopiha iā lākou, e ʻai i ʻehā mau meaʻai waiū i kēlā me kēia lā. Eia nō naʻe, ʻo ka pasta i kuke ʻia e like me ka Emmental a i ʻole Parmesan cheese kekahi o nā mea waiwai loa o kēia mineral, he mea waiwai nui ia no ke kumukānāwai o ka iwi o ka pēpē a no ka pale ʻana i ka hypertension. Loaʻa iā Parmesan nā enzymes predigested (probiotics) e hoʻoponopono i ka transit. E hoʻohui i ka paʻakai i kāu pasta, nā mea kanu a me nā salakeke. No ka hoʻopaʻa ʻana i ka momona, e hoʻololi me nā yogurts maʻemaʻe.
Hapai, makemake ham?
Loaʻa ka Ham i nā protein e hoʻoheheʻe ʻia, pono no ka mālama ʻana i kou mau ʻiʻo, a me nā minela (hao a me ka zinc) no ka synthesis o nā protein me ke keratin (ka lauoho a me nā kui). Hoʻopau ʻōhū. A inā ʻo ka ham i hoʻōla ʻia e like me nā ʻoki anuanu e pale ʻole ʻia, e hoʻokaʻawale iā ʻoe iho wahī ʻia ʻo Parma ham. Mahalo i kona wā kahiko o ka liʻiliʻi he ʻumikūmālua mahina, ʻaʻole ia he pilikia hou a hōʻike ʻia he maʻalahi loa. Loaʻa iā ia ka ʻakika oleic (e like me ka aila ʻoliva).
ʻO ka hāpai ʻana: makemake i ka salmon?
E like me nā mea āpau iʻa ʻaila, ʻO ka salmon hou a i ʻole ka canned kahi kumu nui o ka omega 3 fatty acids (DHA), i kapa ʻia he mea nui. Akā, hoʻonui ʻia kāu mau pono i nā mahina ʻeono mua e hōʻoia i ka ulu ʻana o ka lolo o ka pēpē. Hoʻopili pū lākou i ka pilikia o ka pēpē pēpē i ka hānau ʻana. E ʻai i ka salmon, akā pū kekahi mackerel, sardines… ʻElua paha manawa o ka pule. No ka mea, ʻo ka salmon, ma waena o ke kaulahao meaʻai, hiki ke waiwai i ka mercury, pilikia no ka pēpē. ʻOi aku ka maikaʻi o ka makemake i nā iʻa liʻiliʻi ma lalo o ke kaulahao meaʻai. Hōʻalo i ka iʻa hau i ʻoi aku ma mua o ʻelua mahina, ʻoi aku ka haʻahaʻa o DHA. A poina i ka salmon puhi (no ka listeriosis). E hoʻopiha i kāu ʻai me nā nati, ka lettuce a me ka ʻaila rapeseed.
Hāpai, makemake au i ka spinach
E like me nā lau lau a pau (sorrel, lamb's lettuce, watercress, kāpeti, etc.), ua lako pono ka spinach me ka folate (vitamin B9). gula He kuleana koʻikoʻi ka folic acid mai ka lā 14 o ka hāpai ʻana no ka pani ʻana i ka paipu neural o ka pēpē. No ka pale ʻana i ka hōʻino ʻana a hoʻoikaika i kou ʻōnaehana pale, e ʻai mau i nā lau lau a kāpīpī i kāu mau salakeke me ka hū brewer. He mine maoli o ka huaora B9!
Ka makemake o Kiwi i ka wā hāpai
Piha ka hua kiwi e like me ke guava a me ka citrus huaʻai C. Pono e hoʻoikaika i ka ʻōnaehana pale a kaua i ka luhi, hoʻoponopono pū kēia huaora i ka hana ʻana o nā hormones. Nou nā hua salakeke a me nā strawberries, ua lako pū me ka huaora C!
Manaʻo i ka steak tartare, hāpai
Auwē pono ʻoe e hana me ka ʻole no ka pilikia o ka toxoplasmosis. Ma ka ʻaoʻao ʻē aʻe, ʻo kou makemake ʻoiaʻiʻo he pono no ka hao, i pālua ʻia i nā mahina ʻeono i hala. Kōkua kēia hao i ke kaua ʻana i ka luhi a hoʻopaʻa i ka pilikia o ka hānau ʻana. No laila he steak, ʻae, akā… maikaʻi!
No ke aha au e makemake ai i ka mashed potato i ka wā hāpai?
Pono e ʻai ʻia ka ʻuala (e like me nā starch āpau) me kēlā me kēia ʻai. ʻOiaʻiʻo i ka wā o ka hāpai ʻana, hoʻololi ʻia ka metabolism o ka carbohydrates makemake nui kāu pēpē i ka glucose. ʻO ka ʻuala (ʻo ia hoʻi, hoʻolako maikaʻi ʻia me ka pālolo), pasta, laiki a semolina, waiwai i nā haʻalulu paʻakikī, e hoʻokō i nā pono o ka fetus a me kou mau makemake. A laila, kōkua nā starches i ka hakakā ʻana i ka acidity o ka ʻōpū.