ʻO ka hoʻonele iā ʻoe iho i ka momona he hewa nui. Akā hoʻohaumia hoʻi i ke kino he mea ʻole a hōʻino paha a ʻaʻole waiwai. He aha nā mea momona momona ʻaʻole pono e makaʻu iā mākou akā pono e hoʻopili i kā mākou papaʻai i kēlā me kēia lā?
Iʻa momona
Ke ʻōlelo mau nei nā kānaka ʻepekema ʻaʻole e hoʻopōʻino ka iʻa momona i kou kiʻi, a ʻo nā momona omega-3 olakino e pōmaikaʻi wale i ka ʻili, nā kui, a me ka lauoho. E ʻai i ka samona, ka iʻa, ka mackerel, ka sardines, ka herring, a ʻaʻole ʻoe e ʻike i ke ʻano o ke kaumaha a me ka maʻi puʻuwai.
Kokoleka ʻawaʻawa
Loaʻa ka momona o ka pōleʻele ʻeleʻele, he hopena maikaʻi ia i ke kino o ke kanaka. ʻO 100 grams o ke kokoleka he 11% fiber a me ka hapalua o ka nui o kēlā me kēia lā o ka hao, ka magnesium, ke keleawe, a me ka manganese. Eia kekahi, aia nā antioxidants like ʻole i ke kokoleka, no laila, ʻo nā ʻāpana ʻelua ke kī i ke olakino maikaʻi a me ke ʻano maikaʻi.
Pākena
ʻO kēia huaʻai he kumu momona mea kanu, ʻoiai ʻoi aku ka momona o ka avocado ma mua o nā carbohydrates. Aia ka oleic acid i loko o ka huahana, e hoʻohaʻahaʻa i ka cholesterol i loko o ke koko a hoʻoikaika i nā kīʻaha koko. He kumu ia o ka potassium, i ʻoi aku ka nui o nā avocados ma mua o ka maiʻa.
me ka waiū
Loaʻa i ka kīʻaha nā momona momona ikaika, kahi e pale ai i ka ulu ʻana o nā maʻi paʻakikī. He kumu ia o ka calcium, ka huaʻa B12, ka phosphorus, ka selenium, a me ka protein. ʻO ka mea nui - e koho i kahi huahana kūlohelohe a ʻaʻole e hoʻonui i ka nui.
kukui
ʻO kahi lima o nā nati e like me ka meaʻai -ʻaʻole eʻoluʻolu wale nō, akā, pono pū kekahi. Loaʻa i nā Walnuts ke kiʻekiʻe kiʻekiʻe o nā momona maikaʻi akā ʻoi aku ka kiʻekiʻe ma mua o ka pilikia maʻamau no nā kiʻi. Ma ka ʻaoʻao ʻē aʻe, pale ka nati i ka momona, ka maʻi puʻuwai, a me ka maʻi diabetes. Nui nō hoʻi ka huaora E a me ka magnesium, kahi mālie a nani hoʻi.
ʻO ka hinuʻaila
Inā ʻoe e ʻaʻahu i ka salakeke, e hāʻawi i ka makemake i ka ʻaila ʻoliva. ʻO ia ke kumu kūpono o nā momona olakino, nā antioxidants, nā huaora, a me ka pale ʻana i nā maʻi cardiovascular.
ʻO Yogurt
ʻO Yogurt kahi huahana kūikawā. ʻO ia ka waiū holoʻokoʻa, hoʻonui ʻia me ka bacteria olakino i loko o kā mākou microflora, vitamina D, protein, a me nā momona. He mea pono ka Yogurt no ka hoʻoemi ʻana, hakakā i nā maʻi he nui, a pale i ko lākou helehelena.
Chia na anoano
Loaʻa i ka 100 gram o nā hua Chia e pili ana i 32 mau momona o nā momona - nā omega-3 fatty acid, maikaʻi no ka puʻuwai a loaʻa nā anti-inflammatory waiwai. Nui ka waiwai o Chia i ka fiber, ʻo ia ke kumu i komo ai nā ʻanoʻano ma nā papaʻai he nui.