Dina Aronson
ʻO nā huaʻai a me nā hua he kumu nui o ka ikehu a me nā meaʻai i loko o ka mōʻaukala kanaka. Ua ʻike ʻia nā ʻalemona a me nā pistachios mai ka wā o ka Baibala, a ua ʻōlelo pinepine ʻia nā huaʻai a me nā hua ʻē aʻe ma ka palapala.
Manaʻo ka poʻe mōʻaukala ua ʻohi nā hui kahiko ma kahi o 10 mau makahiki i hala aku nei i nā hua ʻai, a laila hoʻohana lākou i meaʻai. ʻO ka ulu ʻana i manaʻo ʻia (ulu nā huaʻai ma luna o nā kumulāʻau), ola lōʻihi (ʻoi loa i ka hoʻoilo), a me nā meaʻai meaʻai maikaʻi - ua mahalo nui ʻia kēia mau pōmaikaʻi āpau o nā nati i nā moʻomeheu kahiko.
ʻO ka mea mahalo, hāʻawi ka poʻe Roma kahiko i nā nati i ka male ʻana, a ua ola kēia hana a hiki i kēia lā. ʻO Peanuts, ka mea i hoʻohana ʻia e nā kānaka i ka makahiki 800 BC, ua pae ʻia ma ka mahina me nā astronauts Apollo i ka makahiki 1969.
Nui nā huaʻai a me nā hua. Hāʻawi lākou i ka nui o nā calorie, ka momona, nā ʻakika paʻakikī, ka protein, nā huaora, nā minerala, a me ka fiber.
He mea koʻikoʻi nā micronutrients e like me ka magnesium, zinc, selenium, a me ke keleawe akā nele paha i nā meaʻai Western hou e pili ana i nā meaʻai i hana ʻia, a me kekahi mau meaʻai mea kanu. ʻO nā nati a me nā ʻanoʻano he kumu hilinaʻi a ʻono o kēia mau meaʻai pono.
Eia kekahi, ʻaʻole hoʻokō wale nā nati a me nā hua i nā pono meaʻai kumu, akā pale pū kekahi i nā maʻi. ʻO nā pūhui bioactive i loaʻa i loko o nā nati a me nā ʻanoʻano e kōkua i ke kaua ʻana i ka maʻi, ʻo ia ka ellagic acid, flavonoids, phenolic compound, luteolin, isoflavones, a me tocotrienols. Loaʻa i nā nati nā sterols mea kanu e kōkua i ka hoʻohaʻahaʻa i ka pae cholesterol a me ka pilikia o ka maʻi kanesa.
ʻO nā nati Brazil kahi kumu maikaʻi loa o ka selenium. ʻOi aku ka hao o nā hua cashew ma mua o nā hua hua ʻē aʻe. Loaʻa i kahi lima o nā hua pine i kā mākou pono o ka manganese i kēlā me kēia lā. ʻO nā kumulāʻau Sunflower ka kumu waiwai nui o ka huaora E. A ʻo ka pistachios ka kumu maikaʻi loa o ka lutein, kahi mea nui no ke olakino maka. ʻO ka hoʻokomo ʻana i nā ʻano hua like ʻole a me nā ʻanoʻano i kāu meaʻai i kēlā me kēia lā e hōʻoiaʻiʻo e loaʻa iā ʻoe kahi kaulike olakino o kēia mau meaʻai a me nā meaʻai nui ʻē aʻe.
Nā kumu alakaʻi a me nā ʻōlelo paipai
ʻAʻole ia he mea huna he mau meaʻai olakino nā nati a me nā ʻanoʻano, akā naʻe, ua loaʻa iā lākou kahi kiʻi maikaʻi ʻole no ka manawa lōʻihi - ʻo ka hapa nui ma muli o kā lākou momona momona. Akā ke kamaʻilio nei ke aupuni US e pili ana i ka ʻai ʻana i nā nati a me nā hua.
I ka makahiki 2003, ua hōʻoia ka US Department of Health i nā pono olakino o nā nati, ko lākou hopena maikaʻi i ka ʻōnaehana cardiovascular, he mea nui ia: "Ke hōʻike nei nā haʻawina ʻepekema, akā ʻaʻole hōʻoia, ʻo ka ʻai ʻana i ka 1,5 auneke i ka lā o nā nati. ʻO nā meaʻai haʻahaʻa i ka momona momona a me ka cholesterol ke hōʻemi i ka pilikia o ka maʻi puʻuwai." ʻO ka mea pōʻino, ʻaʻole i loaʻa ka nui o nā hua e like me nā nati, ʻoiai pono lākou.
ʻO ka nui o ka huhū o nā vegans a me nā meaʻai meaʻai, hoʻomau ka USDA i ka papa inoa ʻana i nā nati a me nā ʻanoʻano i loko o ka pūʻulu meaʻai like me ka ʻiʻo, ka moa, a me ka iʻa, no ka mea he kumu maikaʻi lākou a pau o ka protein. Ma kekahi ʻano, he mea pōʻino ke hoʻohālikelike ʻia nā hua a me nā ʻanoʻano me ka ʻiʻo holoholona. Ua ʻike ʻia ka ʻiʻo e hōʻino i ke olakino (ʻaʻole e haʻi i nā pilikia ʻiʻo ʻē aʻe), a ʻike ʻia nā nati a me nā ʻanoʻano e pale i ke olakino. A ʻokoʻa loa ko lākou kumu.
Akā, ma ka ʻaoʻao ʻē aʻe, ʻo ka ʻike ʻana i nā nati a me nā ʻanoʻano he kumu kūpono o ka protein hiki ke manaʻo ʻia he hōʻailona maikaʻi. Ma muli o ka ʻike pinepine ʻia ʻana o nā meaʻai meaʻai he haʻahaʻa ma mua o nā huahana holoholona ma ke ʻano o ka waiwai o ka meaʻai, ʻo ka hui pū ʻana i ka wai pīkī a me ka steak e hōʻike ana he hiki ke hoʻololi ʻia kēia mau meaʻai. Ma hope o nā mea a pau, ua like ka ʻike o ka protein o nā nati a me ka ʻiʻo.
ʻO ka nānā pono ʻana i ka 2005 USDA Dietary Guidelines e hōʻike ʻia e ʻōlelo maoli ʻia nā nati a me nā ʻanoʻano me nā iʻa ma ke ʻano he momona momona. ʻO ka ʻoiaʻiʻo, ʻōlelo ka pūnaewele aupuni, "He momona maikaʻi nā iʻa, nā nati, a me nā ʻanoʻano, no laila e koho i kēia ma mua o ka ʻiʻo a i ʻole ka moa." Ua ʻōlelo pū ka pūnaewele, "ʻO kekahi mau huaʻai a me nā ʻanoʻano (e laʻa, flaxseeds, walnuts) he kumu maikaʻi loa ia o nā waikawa momona koʻikoʻi, a ʻo kekahi (nā hua sunflower, ʻalemona, hazelnuts) he kumu maikaʻi nō hoʻi o ka huaora E." Inā hiki iā mākou ke hoʻonui i kēia ʻike, e ʻai paha ka poʻe i nā nati a me nā ʻanoʻano a me ka liʻiliʻi o ka ʻiʻo holoholona, e pōmaikaʻi ai ko lākou kūlana olakino.
Ma ke ʻano he vegans, ʻaʻole pono mākou e hahai i nā alakaʻi alakaʻi meaʻai, akā ʻo ka nūhou maikaʻi ʻo ka palapala a ka American Dietetic Association kekahi mau ʻōlelo e pili ana i nā pono o ka meaʻai meaʻai. Ua helu ʻia nā ʻanoʻano ma ʻaneʻi ma ke ʻano he "legumes, nati, a me nā meaʻai momona ʻē aʻe." 'Ōlelo ke alakaʻi: “E hoʻokomo i ʻelua mau meaʻai i loaʻa nā momona omega-3 i kāu ʻai i kēlā me kēia lā. ʻO nā meaʻai momona i nā momona omega-3 he legumes, nati, a me nā aila. ʻO ka lawelawe ʻana he 1 teaspoon (5 ml) aila ʻaila flaxseed, 3 teaspoons (15 ml) lepo flaxseed, a i ʻole 1/4 kīʻaha (60 ml) walnuts. No ke koena maikaʻi o nā momona i kāu ʻai, ʻo ka ʻaila ʻoliva a me ka canola nā koho maikaʻi loa. Eia kekahi, "hiki ke hoʻohana ʻia nā ʻāpana a me nā hua ma kahi o nā ʻāpana momona."
ʻEhia ka nui o nā huaʻai a mākou e ʻai ai i kēlā me kēia lā? Pili ia i ke koena o kāu ʻai. Paipai ʻia ka poʻe ʻai meaʻai e ʻai i ʻelima mau ʻāpana o nā meaʻai waiwai nui o ka protein, a ʻelua ʻai ʻia o nā momona, nā nati, a me nā ʻanoʻano hiki ke loaʻa i kekahi o kēia mau lawelawe. Ua lawa paha ʻelua ʻai o nā nati a me nā hua. ʻO ka lawelawe ʻana i nā nati a i ʻole ʻanoʻano he 1 auneke, a i ʻole 2 punetēpē ʻaila.
Pōmaikaʻi no ke olakino
ʻO ka hapa nui o nā haʻawina e kamaʻilio e pili ana i nā pono olakino o nā nati a me nā hua, ʻoi loa no ka ʻōnaehana cardiovascular. Malia paha ma muli o ka ʻike o nā momona olakino a me nā fiber i loko o lākou, kā lākou mau waiwai antioxidant, he hopena maikaʻi i ka hana o ke kino holoʻokoʻa. ʻAʻole ia he nūhou ʻo ka maʻi cardiovascular ka mea pepehi helu ʻekahi ma ʻAmelika Hui Pū ʻIa. ʻOiai ʻo ka hapa nui o nā noiʻi e pili ana i nā hopena olakino o nā nati, ua like paha nā hopena olakino o nā hua. Hōʻike nā haʻawina ma nā ʻāina kahi e ʻai nui ai ka poʻe i ka nati, ʻoi aku ka liʻiliʻi o ka maʻi cardiovascular ma mua o nā ʻāina kahi e ʻai ai nā kānaka i nā nati.
Hōʻike nā haʻawina ʻaʻole wale i ka emi ʻana o nā pae cholesterol, akā i ka make. ʻOi aku ma mua o 34 Seventh-day Adventists i komo i ka haʻawina. ʻO ka poʻe i ʻai i nā nati ma ka liʻiliʻi ʻelima manawa o ka pule e ʻoki i ko lākou pilikia o ka puʻuwai puʻuwai ma ka hapalua, a ʻo ka poʻe i ʻai iā lākou i hoʻokahi wale nō o ka pule, ʻoki ʻia ko lākou maʻi puʻuwai ma 000 pakeneka ke hoʻohālikelike ʻia me ka poʻe ʻaʻole. ka poe i ai ole i ka hua. ʻO kekahi noiʻi hou o nā wahine he 25 i ʻike ʻia ʻo ka poʻe i ʻai i ka nati he 34 pakeneka ka liʻiliʻi o ka make ʻana i ka maʻi puʻuwai ma mua o ka poʻe i ʻai ʻole i ka nati. I kēia mau lā, ua loaʻa i ka Nurses' Health Study o nā wahine he 500 i ka haʻahaʻa o ka maʻi cardiovascular ma waena o ka poʻe i ʻai pinepine i ka nati i hoʻohālikelike ʻia me ka poʻe ʻaʻole i ʻai.
I ka makahiki 2005, ua hōʻiliʻili nā kānaka ʻepekema i ka ʻikepili mai nā haʻawina 23 (me nā ʻalemona, nā pīnī, pecans, walnuts) a hoʻoholo i ka 1,5 a i ka 3,5 mau lawelawe o nā nati i kēlā me kēia pule, ma ke ʻano he ʻai o ka puʻuwai olakino. cholesterol i loko o ke koko. ʻElua mau haʻawina e hōʻike ana i nā pono like o ka ʻai ʻana i nā pistachios.
ʻOiai ko lākou kaulana i ka calorie kiʻekiʻe, ka momona momona, nā nati a me nā ʻanoʻano hiki ke pāʻani i kahi kuleana nui i ka pohō kaumaha. Pehea? ʻO ka mea nui ma muli o ka hoʻopau ʻana i ka makemake. Manaʻo ʻia ʻo Nuts e hāʻawi i ka manaʻo o ka piha, e kōkua ana i ka hoʻemi ʻana i ka ʻai ʻana i nā meaʻai ʻē aʻe. ʻOiaʻiʻo, ua ʻike ʻia kahi noiʻi hou ʻaʻole ʻoi aku ka momona o ka poʻe ʻai nati ma mua o ka poʻe ʻai ʻole. ʻO kahi haʻawina o 65 poʻe i hahai i kahi papahana hoʻemi kaumaha i ka makahiki 2003 ua ʻike ʻo ka hoʻohui ʻana i nā ʻalemona i ka meaʻai i kōkua iā lākou e hoʻemi wikiwiki i ke kaumaha. ʻO kekahi noiʻi ʻē aʻe kahi i ʻai ai nā poʻe i ʻekolu auneke o ka pīni i ka lā i ʻike ʻia ua hoʻemi nā mea noiʻi i kā lākou ʻai i ka lā. Ua ʻoluʻolu lākou ua kōkua ia i ko lākou hoʻemi kaumaha.
Hiki i ka ʻai ʻana o ka nati ke pāʻani i ka pale ʻana i ka maʻi diabetes. Ua ʻike ʻia kahi noiʻi a ka Harvard School of Public Health i ka ʻai ʻana i nā nati hiki ke hōʻemi i ka hopena o ka maʻi diabetes type 2 i nā wahine. Ke hōʻike nei kekahi haʻawina hou e kōkua ana ka ʻai ʻana i nā ʻalemona e pale i ka piʻi ʻana o ke kō koko ma hope o ka ʻai.
He liʻiliʻi nā haʻawina e nānā pono ana i ka hopena o ka hoʻohana ʻana i ka hua a me ka ʻai i ka maʻi kanesa. Eia nō naʻe, ʻike mākou ʻo kekahi mau mea o nā nati a me nā ʻanoʻano, ʻo ia hoʻi ka fiber a me nā sterols, e hōʻemi i ka hopena o kekahi ʻano maʻi kanesa. Eia hou, ua ʻike mākou i kēia manawa ua hoʻonui a hoʻemi paha nā ʻano momona o ka umauma a me nā maʻi maʻi ʻē aʻe.
ʻO nā momona Trans, i loaʻa i loko o nā meaʻai i hoʻoponopono ʻia a me nā huahana holoholona, a me nā momona momona, i loaʻa i loko o ka ʻiʻo moa a me ka ʻili, a me nā huahana waiu momona, he mea pōʻino loa ia i ke olakino. Nui nā huaʻai a me nā ʻanoʻano i nā momona unsaturated (75 a 80 pakeneka) a no laila he ʻāpana koʻikoʻi ia o ka meaʻai hōʻemi i ka maʻi kanesa.
Nā huaʻai a me nā hua i loko o ka meaʻai meaʻai
Ma keʻano laulā, ʻoi aku ka nui o nā mea kanu a me nā vegans e ʻai i nā nati a me nā ʻanoʻano ma mua o nā mea kanu ʻole. ʻAʻole kēia he mea hou. Ma Inia, no ka laʻana, ʻo ka pīni a me ka pīkī pīkī he ʻāpana koʻikoʻi o ka meaʻai meaʻai no nā tausani mau makahiki. Manaʻo ka hapa nui o nā mea ʻai meaʻai hou i nā nati a me nā ʻanoʻano ma ke ʻano he meaʻai i kekahi manawa, akā ma ke ʻano he ʻāpana o kā lākou ʻai i kēlā me kēia manawa.
ʻO nā ʻano hua like ʻole a me nā hua
ʻAʻole ʻoe kānalua i ʻike he mau haneli inā ʻaʻole mau haneli o nā ʻano huaʻai a me nā hua. He aha ka mea e koho ai? Palai? maka? Puhi? Pālani? ʻono? ʻOi aku ka maikaʻi o ka palai me ka ʻaila ʻole ma mua o ka ʻai ʻana i ka ʻaila, inā ʻo ia wale nō kāu koho ma ka hale kūʻai. Eia nō naʻe, ʻoi aku ka maikaʻi o ka hele ʻana i ka hale kūʻai meaʻai olakino no ka mea ʻo nā nati maka maʻemaʻe a me nā ʻanoʻano ke koho maikaʻi loa.
ʻO ka kuke ʻana i nā nati a me nā ʻanoʻano e hoʻopau i kekahi o nā meaʻai palekana akā kōkua i ka mālama ʻana i nā nati a me nā ʻanoʻano mai ka palaha. No laila, i ke kūʻai ʻana i nā hua maka a me nā ʻanoʻano, pono ʻoe e ʻimi i kahi kumu hilinaʻi a palekana, no ka mea inā mālama pono ʻole ʻia, hiki i nā hua maka a me nā ʻanoʻano ke kumu o ka maʻi bacterial. Inā kūʻai ʻoe i nā nati ʻono, e nānā i nā lepili no ka mea ua hoʻohui ʻia ka gelatin i kekahi o nā huahana ʻono. Hiki ke loaʻa i nā nati i puhi ʻia a i ʻole candied nā momona i hoʻohui ʻia, nā kō, ka paʻakai, ka monosodium glutamate, a me nā mea hoʻohui ʻē aʻe. Eia hou, kūpono ka heluhelu ʻana i nā lepili a hilinaʻi nui i nā hua maka a me nā hua.
pilikia allergy meaʻai
ʻOiaʻiʻo, ʻaʻole ʻae nā mea ola a pau i nā nati a me nā hua. He mea maʻamau ka maʻi ʻaʻai nati, a ʻoi aku ka maʻamau o ka maʻi allergies, me ka sesame ma luna o ka papa inoa o nā allergens. He mea maʻamau ka allergies i nā keiki a me nā ʻōpio.
ʻO ka hapa nui o ka poʻe ʻaʻole hiki ke ʻae i hoʻokahi a ʻoi aku paha nā ʻano nati a i ʻole nā anoano e ʻae maikaʻi i nā poʻe ʻē aʻe. I nā hihia koʻikoʻi, pono e pale ʻia nā huaʻai a pau. No ka poʻe vegan e pono e kaupalena i kā lākou ʻai ʻana i nā nati a me nā ʻanoʻano, ʻo nā pīni a me nā lentils nā mea hoʻololi maikaʻi loa, i hui pū ʻia me ka nui o nā greens, ka ʻaila canola a me nā huahana soy waiwai i ka omega-3 fatty acids. ʻO ka mea pōmaikaʻi, he mea kakaʻikahi ka maʻi allergies flaxseed, a he mea maʻamau ka palekana no ka poʻe me ka maʻi allergies i nā hua a me nā nati ʻē aʻe.
Hoʻokomo ʻia nā Nati a me nā ʻanoʻano i loko o kahi meaʻai kumulāʻau olakino
ʻO wai ka mea i ʻōlelo ʻo ke ala wale nō e leʻaleʻa ai i nā nati a me nā ʻanoʻano ʻo ka ʻai ʻana i nā lima o lākou? Nui nā ala noʻonoʻo e hoʻohui iā lākou i kāu mau meaʻai a me nā meaʻai. Aneane hiki i nā hua a pau a me nā ʻanoʻano ke kālua ʻia a pauka paha. Hoʻohui i kāu mau nati a me nā hua punahele i ka oatmeal, porridge, raiki, pilaf, pasta, kuki, muffins, pancakes, waffles, berena, saladi, sauce, veggie burger, mea kanu stew, soy yogurt, soups, casseroles, pies, keke, hau. cream a me nā mea ʻono ʻē aʻe, nā smoothies a me nā mea inu ʻē aʻe. ʻO ka hoʻomoʻa ʻana i nā nati a me nā ʻanoʻano e hāʻawi iā lākou i kahi ʻono a momona. ʻO ke ala maʻalahi loa e hoʻomoʻa i nā nati, ʻo ia ka hoʻokomo ʻana iā lākou i loko o ka umu no 5 a 10 mau minuke.
Ka mālama pono ʻana i nā hua a me nā hua
Ma muli o ko lākou momona momona, hiki i nā nati a me nā ʻanoʻano ke hele rancid inā ʻike ʻia i ka wela, ka haʻahaʻa, a i ʻole ka māmā no kekahi manawa. E mālama i nā nati maka ʻole ʻia no ʻeono mahina a hoʻokahi makahiki ma kahi maloʻo. Mālama ʻia nā nati i kūʻai ʻia i loko o ka hale kūʻai no ʻekolu a ʻehā mau mahina ma ka lumi wela i loko o ka pahu hau, a i ʻole ʻeono mahina i loko o ka friji, a i ʻole hoʻokahi makahiki i loko o ka pahu hau.
Hiki ke mālama ʻia nā hua flax holoʻokoʻa ma ka wela o ka lumi i loko o ka pahu hau no hoʻokahi makahiki, a hiki ke mālama ʻia ka pauda flaxseed i loko o kahi pahu hau, ʻeleʻele i loko o ka pahu hau a hiki i 30 mau lā, a ʻoi aku ka lōʻihi i loko o ka paʻukū.
Ke kūʻai aku nei mākou, koho mākou i nā nati maʻemaʻe a me ka ʻole o nā māwae (koe wale nā pistachios, ʻo ia ka hapalua hāmama). Hiki ke hoʻoulu ʻia ka sesame, ka sunflower, ka paukena, a me nā ʻanoʻano flax, a me nā ʻalemona a me nā pīkī, a me nā huaʻai ʻē aʻe he nui. He waiwai nui nā huaʻai a me nā hua kanu, a ke ʻōlelo nei ka poʻe hoihoi, ʻoi aku ka maikaʻi o ka hoʻomoʻa ʻana o nā meaʻai mai nā ʻōpuʻu ma mua o nā hua maloʻo a me nā hua. ʻOiaʻiʻo, he mea kupanaha ka waiwai o ka meaʻai o nā mea kanu! Hiki iā ʻoe ke hoʻopuʻu i nā hua a me nā hua iā ʻoe iho, a i ʻole hiki iā ʻoe ke kūʻai i nā ʻōpuʻu mai ka hale kūʻai. Nui nā puke a me nā pūnaewele e pili ana i ke kumuhana.
E ʻimi i kahi kumu hilinaʻi a kaulana o nā hua a me nā hua. E koho i kahi makeke i loaʻa ka nui o ka huli ʻana, e mālama pono i nā alakaʻi palekana meaʻai (e like me ka hoʻohana pono ʻana i nā mīkina lima, nā koi hoʻomaʻemaʻe). ʻO nā hale kūʻai maikaʻi loa ʻaʻole ia he hōʻoiaʻiʻo o ka hou o nā nati; inā loaʻa iā ʻoe kahi ʻala maikaʻi ʻole, e hoʻihoʻi i nā nati i ka hale kūʻai. Inā ʻaʻole hiki iā ʻoe ke loaʻa kahi hale kūʻai ma kahi kokoke i loaʻa kahi koho maikaʻi o nā nati a me nā hua hou, e nānā i kahi hale kūʻai pūnaewele. E kipa i kahi hale kūʻai pūnaewele e kūlana koʻikoʻi i ka pae ʻenekini hulina a loaʻa nā loiloi mea kūʻai aku maikaʻi a me kahi kulekele hoʻihoʻi kūpono. Inā laki ʻoe, hiki iā ʻoe ke kūʻai pololei i ka huahana mai ka mea hana!
Nā Hua Champion: Flax and Hemp
He waiwai nui ka hua flax i ka meaʻai meaʻai. He moʻolelo hoihoi ko lākou. Ua manaʻo ʻia ua hoʻomaka ka ulu ʻana o ke olonā ma Babulona i ka makahiki 3000 BC. Ua hoʻohana ʻo Hippocrates i ka flax no ka mālama ʻana i nā poʻe maʻi me nā pilikia digestive ma kahi o 650 BC. Ma kahi o ke kenekulia ʻewalu, ua kau ʻo Charlemagne i nā kānāwai e koi ana i nā kānaka e hoʻohui i ka flax i kā lākou ʻai no ka mea maikaʻi ia no ke olakino. ʻAʻole pono mākou e ʻai i nā hua liʻiliʻi, akā ua maopopo iā ia he manaʻo maikaʻi ia e mālama i nā kānaka a pau i ko lākou olakino!
ʻO ka flaxseeds kekahi o nā kumu kanu maikaʻi loa o nā momona omega-3, aia pū kekahi i nā lignans, anti-carcinogens, a me boron, he mineral pono no ke olakino iwi. ʻOi aku ka maikaʻi o ka ʻai ʻana iā lākou a pau, no laila ʻoi aku ka maikaʻi o ka mālama ʻana i nā meaʻai (maʻalahi nā hua liʻiliʻi e ale holoʻokoʻa). Hiki iā ʻoe ke hoʻohui i nā hua liʻiliʻi i nā cereals a me nā smoothies. A inā makemake ʻoe i pani hua manu no ka kuke ʻana, e hui pū me 1 punetēpē o nā hua flax lepo me 3 punetēpē wai.
ʻO nā ʻanoʻano hemp kekahi kumu nui o ka omega-3 fatty acids a hoʻohana nui ʻia i ka cereals, ka waiū, nā kuki a me ka ice cream. He olakino maikaʻi nā ʻanoʻano (a me kā lākou ʻaila).
No ke aha e hoʻohana ʻole ai i nā aila?
Loaʻa i ka ʻaila flax a me ka hemp nā momona omega-3 ma mua o ka hua holoʻokoʻa. ʻAʻole ia he manaʻo maikaʻi ʻole ka hoʻohana ʻana i nā aila momona omega-3 i ka hoʻohaʻahaʻa. Akā ʻaʻole pono nā aila e hoʻololi i nā hua, pono e hoʻokomo pū ʻia i ka meaʻai. Loaʻa i nā hua holoʻokoʻa ka fiber a me nā meaʻai nui ʻē aʻe ʻaʻole ia e hoʻokomo i loko o ka ʻaila.
ʻO nā aila kiʻekiʻe i ka omega-3 e hao koke a pono e hoʻopaʻa ʻia a hoʻohana ʻia i loko o kekahi mau pule. He kūpono kēia mau ʻaila no ka ʻaʻahu saladi a me ka smoothies, akā ʻaʻole kūpono no ka kuke ʻana i ke ahi. Pono nā vegans olakino e ʻai i ka 1/2 i ka 1 teaspoon o ka ʻaila flaxseed a i ʻole hempseed i kēlā me kēia lā, e pili ana i ke koena o ka meaʻai.
Hopena ʻaina
Inā he mea ʻai meaʻai ʻoe a mālama ʻoe i kou olakino, pono nā nati a me nā ʻanoʻano i ʻāpana o kāu ʻai i kēlā me kēia lā. ʻO kā lākou meaʻai meaʻai, ʻaʻole e haʻi i ko lākou ʻono a me ka versatility, e kōkua iā ʻoe e hoʻolālā i ka hoʻolālā meaʻai meaʻai maikaʻi loa e like me ke olakino a me ka ʻono.