ʻO ka laiki keʻokeʻo a i ʻole ka laiki ʻeleʻele, nā ʻalemona a i ʻole walnuts, ka pata a i ʻole ka aila sesame, he nui nā pilikia meaʻai. ʻO ke koho kūpono, e pili ana i ka ʻike, ka hoʻomaopopo ʻana i ke ʻano o ke kīʻaha a me nā aila a mākou e hoʻohana ai, e kōkua iā mākou ʻaʻole wale e nānā i ke kaumaha, akā pale pū kekahi i nā maʻi he nui. Hoʻomaopopo ka poʻe Nutritionists a me nā kauka i kekahi mau nīnau i nīnau pinepine ʻia.
ʻAmona a i ʻole walnuts?
Ua kākau ka mea noiʻi ʻo Joe Vinson, PhD, University of Scranton, Pennsylvania, i loko o kahi pepa no ka American Chemical Society, Kaleponi: "Ua ʻoi aku ka maikaʻi o nā walnuts ma mua o nā ʻalemona, pecans, pistachios a me nā nati ʻē aʻe. Loaʻa i ka lima o ka walnuts ka nui o nā antioxidants e like me nā hua ʻai ʻē aʻe.
No ka poʻe hopohopo i ka ʻai ʻana i ka momona a me nā calorie e momona lākou, wehewehe ʻo Vinson i nā nati i loko o nā momona polyunsaturated a me nā momona monounsaturated, ʻaʻole nā momona saturated vascular-clogging. Ma ke ʻano o nā calorie, hoʻopiha wikiwiki ʻia ʻoe e nā nati, kahi e pale ai iā ʻoe mai ka ʻai nui ʻana.
Ua ʻike ka poʻe noiʻi he mea maikaʻi nā nati i hoʻomaʻemaʻe ʻole ʻia, maka, a i ʻole i hoʻopaʻa ʻia i ka mālama ʻana i ka glucose koko a me nā pae lipid a hiki ke hoʻohana ʻia no ka maʻi diabetes me ka loaʻa ʻole o ke kaumaha.
Akā ʻaʻole ʻae nā kauka i kekahi manawa no ka nati ʻoi aku ka maikaʻi. ʻO ka helu ʻana i nā ʻalemona ma ke ʻano he mea olakino maikaʻi loa ke hoʻohālikelike ʻia me nā mea ʻē aʻe no ka mea aia nā MUFA (monounsaturated fatty acids), ʻo Dr. Bhuvaneshwari Shankar, ka mea ʻai meaʻai nui a me ka hope pelekikena (Dietetics) o ka Apollo Hospitals Group, ʻōlelo ʻo ia: "He maikaʻi nā almonds no ka puʻuwai a maikaʻi no kanaka kiaʻi kaumaha a me ka maʻi maʻi diabetes. Hoʻokahi wale nō mea hoʻomanaʻo: ʻaʻole pono ʻoe e ʻai ma mua o ʻehā a ʻelima mau ʻalemona i kēlā me kēia lā, no ka mea he kiʻekiʻe loa lākou i nā calorie.
ʻO ka pata a i ʻole ka aila ʻoliva?
ʻO ka mea nui ka mea a mākou e kuke ai. ʻOiai hiki ke kuke me ka ʻaila ʻole, hoʻomau ka poʻe i ka hoʻohana ʻana i ka ʻaila i ʻole e nalowale ka ʻono. No laila ʻo wai ka ʻaila maikaʻi?
'Ōleloʻo Kauka Namita Nadar, Luna Nutritionist, Fortis Hospital, Noida: "Pono mākou eʻai i nā momona maikaʻi, no laila pono mākou e makaʻala i ka momona a mākou eʻai ai. ʻOi aku ka maikaʻi o nā aila (koe ka niu a me ka pāma) ma mua o ka momona holoholona (butter or ghee) ma ke ʻano o ke olakino o ka naʻau a me ka lolo.
ʻOi aku ka kiʻekiʻe o ka momona holoholona i ka momona saturated, i pili pū me nā pae lipoprotein haʻahaʻa haʻahaʻa kiʻekiʻe, cholesterol, type 2 diabetes, a me ka maʻi puʻuwai.
Loaʻa nā ʻaila āpau i nā ʻano momona momona, nā momona monounsaturated, nā momona polyunsaturated. Loaʻa ka hapa nui o mākou i nā momona momona omega-6 a ʻaʻole lawa nā momona momona omega-3. Pono mākou e hoʻonui i kā mākou ʻai ʻana i nā momona monounsaturated me ka hoʻohana ʻana i ka aila ʻoliva a me ka ʻaila canola, ʻoiai e hōʻemi ana i kā mākou ʻai ʻana i ka ʻaila kulina, soybean a me ka safflower, he kiʻekiʻe i ka omega-6 fatty acids.
'Ōleloʻo Dr. Bhuvaneshwari: "ʻO ka huiʻana o nāʻailaʻelua, e like me kaʻaila sunflower a me kaʻaila raiki, he hui maikaʻi loa ia o nāʻaila momona. Maikaʻi nō hoʻi ka hana kahiko o ka ʻaila sesame, akā ʻaʻole pono e ʻai ke kanaka makua ma mua o ʻehā a ʻelima paha puna i ka lā."
Jam a i ʻole citrus jam?
He mea kaulana loa ka mālama ʻana a me ka jams no ka ʻaina kakahiaka a ʻai nui nā keiki i kekahi manawa. He aha ka hoʻoholo no kēia mau huahana?
Ua ʻōlelo ʻo Kauka Namita: “Ua hana ʻia ka jam a me ka jam mai nā huaʻai holoʻokoʻa (i kekahi manawa ua hana ʻia ka jam mai nā mea kanu), ke kō a me ka wai, akā aia nā citrus jam i nā ʻili citrus. He liʻiliʻi ke kō a ʻoi aku ka nui o ka fiber meaʻai, no laila ʻoi aku ka olakino o ka citrus jam ma mua o ka jam. He ʻoi aku ka nui o ka huaora C a me ka hao, no laila ʻoi aku ka maikaʻi o kāu ʻai ma mua o ka jam.
Wahi a Dr. Bhuvaneshwari, ʻo ka jam a me ka jam ka nui o ke kō i ʻai ʻole ʻia e ka maʻi maʻi. "ʻO ka poʻe e nānā ana i ko lākou kaumaha e ʻai pono iā lākou, e nānā pono i nā calorie," wahi āna.
Soya a ʻiʻo paha?
A i kēia manawa he aha ka mea pono e ʻike ai ka poʻe ʻai ʻai. Pehea ka hoʻohālikelike ʻana o ka protein soy me ka ʻiʻo ʻulaʻula? ʻOiai ke hoʻopaʻapaʻa nei ka poʻe vegans, nā mea ʻai ʻiʻo, a me nā meaʻai meaʻai i nā manawa a pau, ʻōlelo ka Harvard Public Health Institute he mau mea maikaʻi a ʻoi aku ka maikaʻi o ka soy a me ka ʻiʻo, a ʻo ka protein holoholona a me nā mea kanu ka hopena like i ke kino.
ʻO ka makemake i ka soy ka loaʻa ʻana o nā waikawa amino pono, e ʻae iā ʻoe e pani i ka ʻiʻo a hoʻemi i ka hopena o ka maʻi puʻuwai a me nā pae cholesterol. ʻO ka ʻiʻo, ma muli o ka hemoglobin i loko o ia mea, ʻoi aku ka maʻalahi o ka hao, kōkua kēia i ke kūkulu ʻana i nā ʻiʻo kino.
Eia nō naʻe, aia kahi ʻaoʻao: hiki i ka soy ke hōʻeha i ka ʻili thyroid, ke kāohi i ka absorption o nā minerala a keakea i ka absorption o ka protein. ʻO ka ʻiʻo ʻulaʻula, ʻo ia hoʻi, hiki ke alakaʻi i ka maʻi puʻuwai, haʻahaʻa haʻahaʻa calcium, a ke kumu i nā mea ʻino ʻole. No ka loaʻa ʻana o nā waikawa amino āu e pono ai, ʻo nā mea ʻai maikaʻi loa ka iʻa a me ka moa. Eia kekahi, ʻo ka hōʻemi ʻana i ka ʻai ʻai e kōkua i ka pale ʻana i ka ʻai nui ʻana i nā momona momona. ʻO ka mea nui ka hoʻohaʻahaʻa.
Laiki keʻokeʻo a ʻeleʻele paha?
No ka huahana nui: he aha ke ʻano o ka laiki - keʻokeʻo a ʻeleʻele paha? ʻOiai e lanakila ana ka laiki keʻokeʻo ma waho, ma ke ʻano o ke olakino, ʻo ka laiki ʻeleʻele ka mea lanakila. “Pono ka maʻi maʻi i ka laiki keʻokeʻo. ʻOi aku ka nui o ka laiki brown no ka mea ʻo ka ʻili wale nō ka mea i wehe ʻia a koe ka palaka, ʻoiai ka laiki keʻokeʻo e hoʻomaʻamaʻa ʻia a hoʻoneʻe ʻia ke kala," wahi a Kauka Namita. Hoʻopiha ʻia ʻo Fiber a kōkua iā ʻoe e pale i ka ʻai nui.
Wai: hou a i loko paha o nā pahu?
I ke kauwela, hilinaʻi mākou a pau i ka wai. ʻO wai ka wai i ʻoi aku ka maikaʻi: ʻoki ʻia a i waho paha o ka pahu? 'Ōleloʻo Kauka Namita: "ʻO ka wai hou, i'omiʻia mai nā huaʻai a me nā meaʻai aʻai kokeʻia, he waiwai ia i nā enzymes ola, chlorophyll a me ka wai kūlohelohe, e hoʻopiha wikiwiki i nā pūnaewele a me ke koko me ka wai a me ka oxygen.
ʻO ka mea ʻē aʻe, nalowale ka hapa nui o nā enzymes i ka wai o ka hue, hāʻule nui ka waiwai o nā huaʻai, a ʻaʻole maikaʻi loa nā kala i hoʻohui ʻia a me nā kō i hoʻomaʻemaʻe ʻia. ʻOi aku ka palekana o nā wai huaʻai mai nā lau ʻai a me nā lau lau ʻōmaʻomaʻo no ka mea ʻaʻole i loaʻa nā kō hua.
ʻOiai ʻaʻole i hoʻohui ʻia kekahi mau wai i kūʻai ʻia ma ka hale kūʻai, ua ʻōlelo ʻo Kauka Bhuvaneshwari, "ʻoi aku ka maikaʻi o ka wai hou ma mua o ka wai pahu no ka mea ʻaʻohe fiber. Inā makemake ʻoe i ka wai, e koho i ka wai me ka pulp, ʻaʻole kānana.