Kūkākūkā Kūkākūkā me ka mea Nutritionist Brenda Davis
Aia kekahi mau pōmaikaʻi olakino maikaʻi loa i ka ʻai ʻana i ka meaʻai meaʻai, me ka hōʻemi ʻana o ka pilikia o nā maʻi maʻi e like me ka maʻi puʻuwai a me ka maʻi diabetes type 2. ʻAʻole hiki i ka poʻe ʻai meaʻai ke lilo i ke kaumaha a me ka momona a ola lōʻihi. Eia naʻe, ʻaʻole hōʻoia ka hele ʻana i ka vegan i kahi meaʻai olakino. Ma hope o nā mea a pau, ʻo nā kīʻaha a me nā mea inu sugary he 100% meaʻai meaʻai, e like me nā meaʻai momona ʻē aʻe, paʻakai, a me nā meaʻai momona ʻole.
Ma kēia ʻatikala, e nānā mākou i ʻeono o nā mea hina maʻamau no nā mea ʻai meaʻai a pehea e pale aku ai iā lākou.
1. Hoʻololi mai ka ʻiʻo i ka ʻuala a me ka pasta me nā ʻeke.
ʻO ka hewa maʻamau i hana ʻia e nā mea ʻai meaʻai hou, ʻo ia ka hoʻololi ʻana mai ka ʻiʻo i ka ʻuala, pasta a me nā ʻeke. ʻOiai he ʻoiaʻiʻo he mea maʻamau ka pasta a me nā ʻeke, nā meaʻai ʻono, ʻaʻole ia he ʻai piha. ʻO nā noodle, nā ʻeke a me nā meaʻai palaoa keʻokeʻo ʻē aʻe he mau kalapona i hoʻomaʻemaʻe ʻia. I kēlā me kēia manawa e lilo ai nā ʻakika i hoʻomaʻemaʻe ʻia i mea nui o ka meaʻai, hāʻawi lākou i ke kaumaha nui, ka maʻi puʻuwai, ka maʻi diabetes type 2, a me nā maʻi ʻōpū.
He maikaʻi nā kalapona, ʻaʻole pilikia. ʻO ka ʻoiaʻiʻo, ʻike ʻia nā haʻahaʻa haʻahaʻa loa o ka maʻi maʻi ma ka honua ma nā wahi me ka nui o ka lawe ʻana i ka carbohydrate. Eia nō naʻe, i loko o nā meaʻai momona kiʻekiʻe maikaʻi, loaʻa kēia mau haʻalulu mai nā meaʻai mea kanu holoʻokoʻa e like me nā mea kanu, nā legumes, nā kīʻaha, nā huaʻai, nā nati, a me nā ʻanoʻano. Aia kēia mau meaʻai i ka meaʻai, piha me nā meaʻai e like me ka fiber, phytosterols, nā huaora, nā minela, a me nā mea momona momona.
I mea e pale aku ai i kēia kuia maʻamau, e hoʻololi wale i ka ʻiʻo me nā pīni a me nā ʻōmaʻomaʻo. E hilinaʻi i nā meaʻai mea kanu maka no nā kaʻa. E hōʻemi i ka hoʻohana ʻana i nā huahana palaoa i hoʻomaʻemaʻe ʻia.
2. Hoʻololi i ka ʻiʻo me nā hua waiū a me nā hua.
ʻO ka manawa pinepine, hoʻāʻo nā mea ʻai meaʻai hou e pani i ka ʻiʻo, ka moa, a me ka iʻa me nā huahana waiu (ka hapa nui o ka cheese) a me nā hua. ʻO nā kīʻaha maʻamau e pili ana i ka pizza, lasagna, macaroni a me ka paʻakai, nā kīʻaha kīʻaha palai, nā omelettes cheese.
ʻO nā huahana dairy kahi kumu haʻahaʻa o ka hao a ke kāohi nei lākou i ka lawe ʻana i ka hao. ʻAʻole komo maikaʻi ka hao i loko o nā hua. No laila, ke hoʻololi ka mea ʻai meaʻai i ka ʻiʻo (ʻo ia ka nui o ka hao bioacceptable) me nā huahana waiu a me nā hua, ʻo ka hopena paha ka emi ʻana o ka hao i loko o ke kino.
No ka pale ʻana i kēia pilikia, pono nā mea ʻai meaʻai e hoʻololi i ka ʻiʻo me kahi kumu mea kanu maikaʻi o ka hao, e like me nā legumes.
ʻO nā kumu hao maikaʻi ʻē aʻe: nā nati a me nā ʻanoʻano (ʻo ia hoʻi nā hua pine a me nā ʻanoʻano paukena), nā hua maloʻo, nā molasses, nā halo a me kekahi mau huaʻai ('ōmaʻomaʻo a me ka pī), nā kīʻaha (ʻoi aku ka quinoa, amaranth a me nā kīʻaha hao-paʻa).
E ʻai pū i nā meaʻai momona C e like me nā huaʻai a me nā mea kanu me nā meaʻai waiwai hao e hoʻonui ai i ka hao. E hōʻalo i ka lawe ʻana i nā huahana i loaʻa i ka palaoa palaoa, no ka mea he waiwai lākou i nā phytates, ka mea e hōʻemi nui ai i ka absorption o ka hao.
3. Ka hoʻohana ʻana i nā mea momona trans.
ʻO nā ʻakika momona trans nā momona unsaturated i hoʻololi ʻia mai ka aila wai i nā momona paʻa, ma o ke kaʻina o ka hydrogenation. Mai ka ʻike olakino, he pōʻino nā ʻakika trans fatty. Hoʻokomo ʻia kēia mau momona i loko o nā membrane cell, hoʻololi i ko lākou ʻano, hoʻololi a me ka permeability a hoʻopau i kā lākou hana.
Ma kahi o 90 pākēneka o nā momona trans e loaʻa mai i nā momona hydrogenated hapa i loaʻa i nā meaʻai i hana ʻia a palai. ʻO nā kumu waiwai nui ka margarine, nā pahūpahū, nā kuki, nā muesli, nā meaʻai i kālua ʻia, nā ʻāpana, nā ʻāʻī, a me nā meaʻai hohonu.
Manaʻo ka World Health Organization (WHO) e emi iho ma mua o 1 pakeneka o nā calorie mai nā ʻakika momona trans. No ke kanaka e ʻai ana i 2000 calorie i ka lā, ʻo ia ma kahi o 2 grams, a i ʻole ka hapalua o ka mea āu e loaʻa mai ai mai hoʻokahi donut a i ʻole ka lawelawe ʻana i nā fries french. ʻO ka ʻai ʻana o nā ʻakika trans fatty e pili pono ana i ka nui o nā meaʻai i hoʻomaʻamaʻa ʻia a i palai ʻia.
No ka pale ʻana i nā ʻakika trans fatty, e heluhelu i nā lepili a pale aku i nā mea i loaʻa i ka ʻaila meaʻai hydrogenated hapa.
4. ʻO ka manaʻo e loaʻa maoli nā meaʻai a pau iā mākou.
ʻOiai heʻoiaʻiʻo kēia ma ke kumumanaʻo,ʻaʻole ia heʻoiaʻiʻo ma ka hana. Loaʻa nā meaʻai a pau i ke ʻano; akā naʻe, ma muli o ko mākou nohona, ua paʻakikī kekahi mau meaʻai i kekahi mau kūlana.
No nā mea ʻai meaʻai, he kumu hoʻohālike maikaʻi ka huaʻai B12 no ka nele o ka meaʻai i loaʻa ma ke ʻano maoli mai nā meaʻai a mākou e ʻai ai. ʻO ka Vitamin B12 kahi meaʻai i hana mua ʻia e ka bacteria. Aia ia i loko o nā mea i haumia me ka hua bacteria B12. ʻOiai ʻo nā meaʻai holoholona he kumu hilinaʻi o ka huaora B12, ʻaʻole nā mea kanu. ʻO kēia no ka mea ke wehe nei mākou i ka hua bacteria e hana ana i ka B12 i ka hoʻāʻo ʻana e hōʻemi i ka loaʻa ʻana o nā bacteria pathogenic. Loaʻa ka liʻiliʻi o ka B12 i nā mea kanu i ka hoʻohālikelike ʻia me nā omnivores, a ʻo nā vegan ka pae haʻahaʻa loa o kēlā me kēia hui.
ʻO ka nele o ka huaora B12 i ka meaʻai e hoʻoulu ai i ka anemia megaloblastic, hōʻino i ke aʻalolo, nā pilikia o ka ʻōpū, a me nā pae homocysteine kiʻekiʻe. Hiki i nā pae homocysteine kiʻekiʻe ke hoʻopau i nā hopena cardioprotective o ka meaʻai meaʻai.
ʻO nā kumu kumu hilinaʻi o ka huaora B12 no nā mea ʻai meaʻai ʻo ia nā meaʻai i hoʻopaʻa ʻia (nā mea hū meaʻai, nā kīʻaha, nā mea inu ʻole, nā mea ʻai ʻai, a me nā mea ʻē aʻe), nā mea hoʻohui, a me nā huahana holoholona (nā huahana wai). ʻAʻole manaʻo ʻia nā huahana holoholona he kumu hilinaʻi o ka huaora B12 no ka poʻe ma mua o 50, no ka mea hiki i ka poʻe ʻelemakule ke hoʻopilikia nui i ko lākou hiki ke wāwahi i ka B12.
No ka loaʻa ʻana o ka huaora B12 mai ka meaʻai a i ʻole nā mea hoʻohui, pono mākou e loaʻa ma kahi o 1000 a 2000 micrograms o B12 i kēlā me kēia pule. ʻO ka limu, nā meaʻai i hoʻomoʻa ʻia, a me nā mea kanu kūlohelohe ʻaʻole ia he kumu hilinaʻi o ka huaora B12.
5. Loaʻa ka nui o ka omega-3 fatty acids.
ʻOiai ʻoi aku ka haʻahaʻa o nā meaʻai meaʻai meaʻai i ka momona, ka momona momona, a me ka cholesterol ma mua o nā meaʻai omnivorous, ʻaʻole lākou e hāʻawi i ka pōmaikaʻi ma mua o nā meaʻai meaʻai ʻole i waiwai i nā waikawa momona omega-3. ʻO kēia kekahi no ka mea ʻaʻole ʻai ka poʻe meaʻai i ka iʻa, ke kumu waiwai nui o omega-3 i loko o ka meaʻai omnivore.
ʻOi aku ka makemake o nā mea kanu i nā omega-3 ma mua o nā mea kanu ʻole no ka mea pono ka poʻe meaʻai e hoʻohuli i nā mea momona omega-3 i loaʻa i ka mea kanu i loko o nā ʻakika momona omega-3 i loaʻa i ka iʻa. No laila, ʻōlelo ʻia nā mea ʻai meaʻai e hoʻokomo i ka liʻiliʻi o 1,25 ka nui o kā lākou mau calorie mai omega-3 fatty acids, a i ʻole ma kahi o 3 a 5 grams i kēlā me kēia lā, i kā lākou ʻai i kēlā me kēia lā.
ʻO nā kumu lāʻau maikaʻi loa o ka omega-3 fatty acids he flaxseed a me ka ʻaila flaxseed, hempseed a me ka ʻaila hempseed, nā hua chia a me ka ʻaila chia, ka ʻaila canola, ka walnuts, nā mea kanu ʻōmaʻomaʻo, a me ka palaoa ulu. Hoʻokahi punetune o ka flaxseed e hāʻawi ana ma kahi o 2,6 grams o omega-3 fatty acids, aʻo hoʻokahi teaspoon o ka ʻaila flaxseed e hāʻawi i kahi 2,7 grams. Hiki i nā mea ʻai meaʻai Lacto-ovo ke loaʻa kekahi mau ʻakika momona omega-3 mai nā hua manu, a hiki i nā mea ʻai meaʻai a me nā vegans ke loaʻa i kekahi mau momona momona omega-3 mai nā capsules microalgae moʻomeheu.
6. ʻAi nui!
Manaʻo ka poʻe he nui ka meaʻai meaʻai e pale iā lākou mai ke kaumaha a me ka momona. ʻOiai ʻoiaʻiʻo, ʻoi aku ka wīwī o nā mea ʻai meaʻai a me nā vegans ma mua o ko lākou mau hoa omnivorous.
ʻO ka meaʻai maikaʻi a me ke ʻano o ke ola e alakaʻi i kahi paona kino olakino no nā poʻe he nui e hoʻololi i ka meaʻai meaʻai, akā ʻaʻole i nā manawa a pau. No kekahi poʻe, ʻo ka hele ʻana i ka vegan ʻo ia ka pāpālua i kā lākou ʻai momona. ʻO ka ʻai nui e alakaʻi i ka momona a me ka momona, a ʻo nā mea ʻai meaʻai, e like me ka hapa nui o nā ʻAmelika, he nui nā manawa e ʻai nui ai.
ʻOiaʻiʻo, ʻo ka hopohopo ʻo ka nui o ke kaumaha a me ka momona hiki ke hoʻopau pono i nā pono olakino e loaʻa maʻamau mai ka meaʻai meaʻai. ʻO ka nui o ke kaumaha e hoʻonui i kou pilikia o ka maʻi maʻi type 2, ka maʻi puʻuwai, kekahi mau maʻi maʻi maʻi, osteoarthritis, maʻi gallbladder, gout, a me ka apnea hiamoe. Ua ʻike ʻia ʻo ka momona e hoʻohui i kahi 20 mau makahiki i ke kanaka ma ke ʻano o ka emi ʻana o ke olakino.
ʻO ka mana ʻāpana ka mea nui. ʻOiai ʻoi aku ka maʻalahi o ka ʻai ʻana i nā meaʻai hohonu, nā meaʻai paʻakai, nā paʻi keʻokeʻo, a me nā mea inu sugary ka mea nui o ka ʻai, hiki nō hoʻi ke ʻai nui i nā meaʻai olakino maikaʻi loa, e like me ka smoothies huaʻai a me nā berena palaoa holoʻokoʻa homemade.
No ka pale ʻana i ka ʻai nui, e kaupalena i kāu ʻai i nā meaʻai i hoʻoponopono ʻia a me nā momona. E kaupalena i ka ʻike calorie o nā mea inu. E nānā i ka fiber kiʻekiʻe, nā meaʻai mea kanu holoʻokoʻa. E akahele i kāu mea e ʻai ai. ʻAi mālie. E hoʻokomo i ka 30 a 60 mau minuke o ka hoʻoikaika kino i kēlā me kēia lā i kāu hana maʻamau.