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ʻĀpana maiʻa
ʻAi au ma ka liʻiliʻi loa hoʻokahi maiʻa kokoke i kēlā me kēia lā, ʻaʻole i pau ka smoothie hoʻokahi me ka ʻole, hoʻohui au i ka oatmeal a i ʻole casserole, e lawe pū me aʻu ma ke alanui i mea ʻai. I kaʻu ʻatikala hou e pili ana i ka mea hoʻola kino vegan ʻo Robert Chike, ua hōʻike ʻo ia e ʻai ʻo ia i ka maiʻa 8 i ka lā, ʻo ia hoʻi kahi hiʻohiʻona koʻikoʻi. Ma hope o kēia ʻatikala, ua hoʻoholo wau e nānā pono i kēia mau huahana a ʻike i nā pono o ka maiʻa no ke kino o ke kanaka. Manaʻo ʻia ka maiʻa he huahana calorie kiʻekiʻe - ʻo kēlā me kēia 100 grams he 91 kilocalories.
ʻO ka ʻāina ʻōiwi o ka maiʻa ka ʻĀpana Indomalayan tropical, a ʻo ka moʻolelo o kāna mahi ʻana he 4000 400. A ʻaʻole ia he kumu no ke kū ʻana o ka maiʻa i ka hoʻāʻo o ka manawa: ʻike mākou āpau i ka ʻono a me ka māʻona o lākou. ʻOiai ʻo ka ʻai ʻana i ka maiʻa a puni ka lā e hāʻawi iā ʻoe i nā ʻano huaora like ʻole, e like me ka potassium a me ka magnesium, akā ʻo ka maiʻa kekahi olakino loa. ʻO kēia kā lākou e hāʻawi mai ai iā mākou.
No ke aha maikaʻi ka maiʻa no ke kino
Ua wae wau noʻu iho i nā waiwai pono o ka maiʻa no ke kino o ke kanaka:
1. Hoʻonui ikaika o ka ikehu + waiwai waiwai
ʻElua wale nō maiʻa e hāʻawi iā ʻoe me ka ikaika no hoʻokahi hola a me ka hapalua hoʻoikaika kino. No laila, ʻaʻole ia he mea kupanaha ʻo ka maiʻa ka meaʻai māmā i makemake nui ʻia no ka poʻe holo kukini marathon a me nā piʻi piʻi. Hoʻohui ʻia, loaʻa iā lākou kahi waiwai nutritional kiʻekiʻe.
2. Palekana hahau
Hōʻike ka noiʻi e hiki i ka lawe ʻana i kēlā me kēia lā o 1,6 gram o ka potassium (ma kahi o ʻekolu maiʻa) ke hōʻemi i ka hopena o ka hahau ʻana e 21%, no laila he waiwai nui ka maiʻa no ka poʻe me ke koko kiʻekiʻe.. ʻO nā keena kanaka me ke koko kiʻekiʻe, ma ke ʻano he kūlana, nele i nā ion potassium me ka nui o ka nui o nā iona sodium. Hiki i kēia ke alakaʻi i ka nui o ka wai i loko o ke kino, kahi e hoʻonui ai i ke kahe o ke koko. No laila me ka hoʻopili ʻana i ka maiʻa a me nā meaʻai ʻē aʻe i waiwai i ka potassium a me ka magnesium i kāu papaʻai, kōkua ʻoe i ka hemo ʻana o nā ion iona ʻoi aku ka nui o ke kino ma ke kūpaʻa ʻana i nā pae o ke koko. ʻO nā pōmaikaʻi o ka maiʻa no ka puʻuwai, e like me kāu e ʻike ai, ʻaʻole hiki ke hōʻole ʻia.
Hiki i ka magnesium i loaʻa i ka maiʻa ke kōkua i ka hakakā luhi, hoʻomaikaʻi i ka naʻau a hoʻonui i ka ikaika o ke kino.
3. ʻO ka hauʻoli wale nō!
ʻIke nā ʻepekema i mea e hauʻoli ai ke kanaka, pono i kona lolo ka nui o nā neurotransmitters, a ʻo serotonin kekahi. ʻO ka loaʻa ʻole o kēia hauʻoli e huhū ai mākou, māluhiluhi, hōʻeha ai mākou i ka hiamoe ʻole. Hoʻouna maoli mai ka maiʻa iā mākou i nā haʻalulu maikaʻi mahalo i ka tryptophan i loko o lākou.
4. Ke hakakā nei i ka kaupaona
Kōkua ka lele o ka fiber i ka hoʻomaʻemaʻe i nā ʻōpū, ʻoiai i ka manawa like ke hoʻoulu nei i ka ulu o nā bacteria maikaʻi i loko o kāna microflora, a he mea nui ia no ka normalizing stool. Hoʻohui ʻia, maiʻa ka maiʻa, a no laila mālama ʻoe i ka piha no ka manawa lōʻihi.
5. Ke anuanu i ka wā o ka wela
Hoʻomakaukau ka hoʻomaʻamaʻa ʻana i nā naturopaths i ka maiʻa ma ke ʻano he hua "hōʻoluʻolu", a kūpono loa ia no ka poʻe e noho ana i nā ʻāina pāhihi a ʻeha paha i ka wela o ke kauwela. Maikaʻi ka maiʻa i ka mālama ʻana i nā hemorrhoids a i ʻole ka constipation i hoʻokumu ʻia e ka overheating o loko.
Ua aʻo hou wau e pili ana i nā huahana "hoʻoluʻu" mai kaʻu nanny Kina. ʻAʻole i lōʻihi loa, ua hānau ʻia kaʻu keiki kāne ʻelua, a ua kahaha wau i ka maʻalahi a me ka ʻoluʻolu o ka hānau ʻana, a ʻelua mahina ma hope o ka mālie a me ka mālie (ma ke ʻano o ka uē pēpē). ʻO ka hapa nui o kēia kiʻekiʻe o ka hauʻoli ma muli o ke kahu wahine Kina kūikawā a mākou i hoʻolimalima ai e kōkua i nā mahina mua ʻekolu o ke ola o ka pēpē.
It hoʻohiki e hiki i kahi papaʻai kūikawā ke hoʻomaikaʻi i ka hana ʻana i ka waiū, lanakila i nā pilikia me ka ʻōpū o ka pēpē, a hoʻomaha iaʻu, ʻoluʻolu a hauʻoli hoʻi. ʻOiai koʻu kānalua e pili ana i kāna mau hoʻohiki, ua hoʻokō ʻo ia iā lākou i 100%.
I loko o ka wā kapu, ua ʻōlelo ʻia nā makuahine e ukali i kekahi papaʻai. Hoʻokumu ʻia kēia papaʻai i ka lāʻau lapaʻau Kina kuʻuna a me ke kumumanaʻo e hiki i nā meaʻai āpau ke hana i ka ikehu "wela" i ke kino. ʻO Jahn), a i ʻole ka ikehu "anuanu" (e hoʻopili me ka manaʻo uʻ saidlelo ʻia nā meaʻai hoʻomehana me ke aloha i ka lā wela, ʻono a ʻona paha, "maloʻo" a "paʻakikī" paha, a momona i nā momona a me ka sodium. A ulu nā meaʻai "hōʻalili" i kahi liʻiliʻi o ka lā o ka lā, he momona momona, "pulu" a "palupalu", waiwai i ka potassium.
ʻO kekahi mau meaʻai "hōʻalili": maiʻa, pears, grapefruits, persimmons, watermelon, tangerine, strawberries, pineapple, Tomato, Chinese ʻawa ʻawa, lettuce, kukama, broccoli a me cauliflower, zucchini, radish, lotus root, limu, turmeric, marjoram, mint, kō, bale, bean curd, moa hua moa keʻokeʻo, yogurt, shellfish a me nā pāpaʻi.
ʻO kekahi mau meaʻai "hoʻomehana": cherry, raspberries, blackberry, black currants, mangoes, grapes, chestnuts, grapefruit, peach, kālika, liki, ʻāpana, aniani ʻōmaʻomaʻo, ʻaila soybean, vīneka, walnuts, ʻapricot pits, pepa (seasoning), cinnamon, ginger, brown sugar, kope, nutmeg, basil, cloves, coriander, moa, ham, keiki hipa, ʻōpae.
ʻO nā keu o ka maiʻa no ke kino kāne
E nānā pono i nā pono o ka maiʻa no nā kāne.
Pono nā kāne i ʻelua a ʻehā mau hua o ka hua hou i kēlā me kēia lā, ke kaukaʻi ʻia i ko lākou mau makahiki a me ka pae hana. Hoʻokahi ka maiʻa nui, nona ka waiū he 120, hāʻawi i ke kino me nā mea momona e hoʻopili i ka momona o nā kāne a hoʻoulu i ke olakino puʻuwai.
Loaʻa i ka maiʻa ka 0,5 mg o ka huaola B-6, i hiki ke kōkua i ka hōʻemi ʻana i ka hopena o ka maʻi maʻi ʻōpū (e like me kahi noiʻi a ke Kulanui o Maryland). ʻO nā keu pono o nā huaora i loko o ka maiʻa e loaʻa ka hopena maikaʻi, ʻoiaʻiʻo, me nā wahine.
Loaʻa iā ia he manganese, kahi e kōkua ai i ka hoʻomohala ʻana i nā mea hoʻopili. He mea nui paha kēia no ka poʻe pāʻani pāʻani a ʻeleu paha. Hoʻokani pū kekahi ʻo Manganese i ka hānau kāne.
ʻO nā keu o ka maiʻa no ke kino wahine
Manaʻo ʻia ʻoi aku ka ʻike o nā wahine i nā hōʻailona paʻa paʻa ma mua o nā kāne. Loaʻa i kahi maiʻa ma kahi o 3,5 gram o ka fiber, i hiki ke hoʻoponopono i nā ʻōpū o ka ʻōpū a hoʻomaikaʻi i ka ʻai.
Ma waena o nā waiwai maikaʻi o ka maiʻa no nā wahine e makemake e lilo i kahi kaumaha iki, hiki iā mākou ke hoʻomaopopo hou i ka waiwai o kēia mau huaʻai. E ʻai i ka maiʻa, meaʻai māmā ma luna o lākou, e hoʻohui i nā meaʻai i mākaukau, a e nalo wale nō ka pilikia o ka ʻai nui ʻana.
Pehea e koho ai i ka maiʻa kūpono
ʻAʻole koi ʻia ka ʻai ʻana i nā maiʻa maka no ka poʻe me ka maʻi pākī, pālahalaha a me ka nephritis (kidney kidney), nā ʻūhā a me nā ʻōhū i ka wā hāpai. Akā inā mahu ʻia ka hua e kāpae iā ia i nā waiwai "hōʻoluʻolu", hiki i ka poʻe me nā maʻi i helu ʻia ma luna ke ʻai pono iā lākou a mahalo i nā waiwai maikaʻi o ka maiʻa no ka ʻōpū.
Hoʻohui ʻia, hiki i ka ʻai nui ʻana o ka maiʻa ke alakaʻi i kahi hōʻemi nui o ka haʻalele ʻana i ka waiū gastric a, a ʻo ka hopena, huhū ʻo gastrointestinal. No laila, ʻaʻole ʻoe e ʻai i ka maiʻa ma ka ʻōpū hakahaka.
Kūpono ka maiʻa e lawe pū me ʻoe e loaʻa i kahi meaʻai māmā ma ke ala a i ʻole ma ka hana. Akā i loko o nā ʻano hoʻomākaukau he nui no nā pāʻina kakahiaka, nā pāhaina a me nā mea leʻaleʻa, e ʻike lākou i kahi kūpono no lākou iho. ʻO kahi laʻana, e hoʻāʻo e hana i ka oatmeal me kahi maiʻa no ka ʻaina kakahiaka.
Mea ʻono maiʻa maiʻa olakino
Oatmeal me ka maiʻa
E kōkua kēia meaʻai oatmeal maiʻa i ka hoʻoliʻiliʻi kolesterol a me ke kahe o ke koko, hāʻawi i ka fiber a me nā meaola, a hoʻoikaika iā ʻoe i ka lā holoʻokoʻa.
nā mea hoʻohui:
- ʻoatmeal - 50 g,
- ka waiū mea kanu - 350 ml (hiki ke pani ʻia me ka wai),
- maiʻa - 1/2 pcs.,
- huawaina a me nā hua goji - e ʻono,
- meli meaola e ʻono.
e hoomakaukau ai
- E ninini i ka waiū ma muli o nā mea kanu (a i ʻole ka wai) i loko o ka ipu hao.
- E hoʻomoʻi i ka oatmeal a e hoʻomoʻa i ka wela liʻiliʻi
- Māhele i ka maiʻa a waiho i loko o ka ipu i mau minuke ma mua o ka kuke ʻana o ka porridge.
- Hiki ke hoʻohui ʻia i nā hua huʻi a me nā hua goji no ka ʻono a me ke ʻano inā makemake ʻia.
- Hiki iā ʻoe ke ʻike pehea e hana ai i ka berena maiʻa ʻono, pancakes maiʻa a iʻa casserole maiʻa-strawberry i kaʻu polokalamu kuhikuhi.