Mea ʻai maikaʻi loaʻa kokoke i nā wahi a pau. Kūʻai ʻia ia ma nā mākeke, nā hale kūʻai, nā wahi hana, nā kula a me nā mīkini kūʻai.
ʻOiai ke ʻai nui ʻia, ʻike ʻia kēia mau meaʻai pono ʻole i ke olakino ma nā haʻawina.
Ma ka ʻatikala, "He aha ka meaʻai ʻōpala", "pōʻino i ka meaʻai ʻōpala", "hoʻopau i ka ʻai ʻana i ka meaʻai ʻole" E wehewehe ʻia nā mea a pau e pono ai ʻoe e ʻike e pili ana i ke kumuhana.
He aha ke ʻano o ka meaʻai ʻōpala?
Nā kānaka a pau Pākī ʻOiai ʻokoʻa paha kona wehewehe ʻana, he ʻōlelo maʻamau ia i hoʻohana ʻia no nā kīʻaha maikaʻi ʻole.
He kiʻekiʻe nā calorie i nā meaʻai i hana ʻia - ʻoi loa ma ke ʻano o ka momona a me ke kō-me nā huaora liʻiliʻi, nā minela, a i ʻole ka fiber. ʻO kēia ʻano papa inoa o nā meaʻai ʻino penei:
– kopa
– Kipa
- Candy
- Kuki
– donut
- Keke
- Nā mea ʻai
ʻAi ʻAi ʻAi ʻAi ʻAʻai
Hoʻohui i ka ʻai ʻōpala hana ia. Ma muli o ke kō a me ka momona kēia hoʻohui. Hoʻoulu ka Sugar i ka mīkini uku i loko o ka lolo e like me nā lāʻau lapaʻau e like me ka cocaine.
ʻAʻole paʻa mau ke kō i ke kanaka, akā ke hui pū ʻia me ka momona, paʻakikī ka hoʻowalewale ʻana.
Ua ʻike ʻia kahi loiloi o nā haʻawina 52 ʻo nā meaʻai e pili pū ana me nā hōʻailona addiction i hana nui ʻia, kiʻekiʻe i ke kō a kiʻekiʻe i ka momona a me nā haʻahaʻa hoʻomaʻemaʻe.
ʻO ka ʻai ʻana i nā meaʻai i hoʻomaʻamaʻa nui ʻia i nā manawa a pau a i ʻole ke hoʻoulu ʻia i ka ʻiʻini a me ke kikowaena hana maʻamau i loko o ka lolo.
ʻO kēia, ke alakaʻi nei i ka hoʻohana nui ʻana i nā meaʻai maikaʻi ʻole a me ke kaumaha o ka wā.
ʻAi ʻai ʻino He mea maʻamau ia i waena o ka poʻe paʻakikī a ʻoi paha.
Hiki ke kaumaha ka meaʻai ʻōpala?
Momona, he maʻi paʻakikī a multifactorial, ʻaʻole ma muli o ke kumu hoʻokahi. Mea ʻai maikaʻiʻO ka maʻalahi o ke komo ʻana, ʻono a me nā kumu kūʻai haʻahaʻa o nā meaʻai ke kumu o ka momona, me nā kūlana ʻē aʻe e like me ka maʻi puʻuwai a me ka maʻi diabetes type 2.
ʻAi ʻAi ʻAi ʻAi a me kona ʻino
ʻObesity
He haʻahaʻa ka waiwai saturation o ia mau meaʻai, ʻo ia hoʻi, ʻaʻole lākou e hoʻopiha iā ʻoe. ʻO ka mea nui, ua manaʻo ʻia nā calorie wai mai ka soda, nā mea inu haʻuki, a me nā kofe kūikawā.
Ua ʻike ʻia kahi loiloi o 32 mau haʻawina no kēlā me kēia lawelawe ʻana i nā mea inu sugary i ʻai ʻia, loaʻa i nā kānaka he 0.12-0.22 kg i hoʻokahi makahiki. ʻOiai he mea ʻole ia, e hoʻonui kēia i ke kaumaha i ka manawa.
Nā manaʻo ʻē aʻe, Pākīkuhikuhi i nā hualoaʻa like e hōʻike ana i ka palaoa - ʻoi aku ka nui o nā mea inu ʻono - pili nui i ka piʻi kaumaha o nā keiki a me nā pākeke.
ʻO ka maʻi puʻuwai
ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua holoʻokoʻa. ʻO ka ʻai ʻana i ke kō kekahi o nā kumu pilikia o kēia maʻi.
Hoʻonui ke kō i hoʻohui ʻia i ka nui o nā triglycerides i loko o ke koko a hoʻonui i ke kahe koko, ʻo ia ka mea koʻikoʻi koʻikoʻi no ka maʻi puʻuwai.
ʻano maʻi diabetes type 2
Hoʻomaka ka maʻi maʻi type 2 ke hoʻohaʻahaʻa ke kino i ka hopena o ka insulin, ka hormone e hoʻohaʻahaʻa i ke kō koko.
ʻO ka momona o ke kino, ke koko kiʻekiʻe, ka cholesterol haʻahaʻa HDL (maikaʻi), a me ka mōʻaukala o ka maʻi puʻuwai a i ʻole ka hahau ʻana, ʻo ia ke kumu nui o ka maʻi diabetes type 2.
ʻAi wikiwiki pili ka momona o ke kino me ke koko kiʻekiʻe a me ka cholesterol haʻahaʻa HDL - ʻo ia mau mea a pau e hoʻonui ai i ka maʻi diabetes type 2.
Poino ili o ka mea ai ino
ʻO nā meaʻai a mākou e ʻai ai e pili ana i ke olakino ʻili. ʻO ka pizza, ke kokoleka a me nā meaʻai momonahuehuehoʻomaka ia. ʻO ka mea nui ma ʻaneʻi ʻo ka carbohydrate.
ʻO nā meaʻai momona i ka waiʻaleʻa ke kumu e piʻi ai ke kō koko, a ʻo kēia lele koke ʻana i ke kiʻekiʻe o ke kō koko e hoʻoulu ai i ka haki.
Wahi a kekahi noiʻi, ʻoi aku ka nui o nā keiki a me nā ʻōpio e ʻai i ka meaʻai wikiwiki ma ka liʻiliʻi ʻekolu manawa i ka pule. ʻO ka eczema kahi maʻi ʻili e hoʻoulu ai i ka ʻili, ka ʻā, a me ka ʻili.
ʻAleʻaleʻa ʻAi ʻAi ʻAi
Ua hōʻike ka poʻe ʻepekema ua piʻi ka maʻi maʻi i nā makahiki he 20 i hala a ʻo kēia meaʻai maikaʻi ʻole i ke kinoUa ʻōlelo ʻo ia ma muli o ka piʻi ʻana o ka No laila, ʻo ka nui o ke kō a me nā meaʻai momona e hoʻemi i ka nui o nā bacteria olakino i loko o ka ʻōpū.
Nā ʻokoʻa ma waena o nā meaʻai ʻōpala a me nā meaʻai olakino
ʻO ke kumu, ʻo ka ʻokoʻa ma waena o nā meaʻai olakino a maikaʻi ʻole e iho pinepine i ko lākou calorie a me ka momona. ʻO nā ʻokoʻa nui ma waena o nā meaʻai olakino a me nā meaʻai junk maikaʻi ʻole e like me kēia;
ʻokoʻa ʻaila
Nui nā ʻano ʻaila ʻaila ma ka mākeke i kēia lā e huikau loa ke koho ʻana i nā mea olakino. ʻO ka ʻokoʻa koʻikoʻi ma waena o nā momona maikaʻi ʻole a me nā momona olakino ka nui o nā momona saturated a me nā momona ʻole i loko o lākou.
He olakino nā momona ʻole. No kēia kumu, ua manaʻo ʻia nā ʻaila me ka hapa nui o ka momona unsaturated i kahi koho olakino.
ʻO ka ʻaila ʻoliva kahi koho olakino no ka mea haʻahaʻa i ka momona momona.
hiki i ka meaʻai
ʻO nā meaʻai olakino he calcium, fiber, potassium, vitamin D, etc. He waiwai i nā meaʻai e like me ʻO nā huaʻai, nā huaʻai, nā lemu, nā nati, a me nā kīʻaha holoʻokoʻa e hāʻawi i ka fiber.
Loaʻa ka calcium i nā lau lau a me nā huahana waiu momona. ʻO nā huaʻai a me nā huaʻai e like me ka maiʻa, avocados, strawberries, apricots a me nā kukama he waiwai nui i ka potassium.
ʻO nā hua manu, ka iʻa, ka wai ʻalani a me ka waiū nā kumu maikaʻi o ka huaora D. meaʻai maikaʻi ʻole i ke kinohe kakaikahi loa keia mau mea waiwai.
ʻO nā meaʻai i hoʻomaʻemaʻe ʻia a hoʻomaʻemaʻe ʻole ʻia
Ua nalowale ka nui o nā enzymes, nā huaora a me ka fiber i ka wā o ke kaʻina hana hoʻomaʻemaʻe, e hana ʻole ai i nā meaʻai i hoʻomaʻemaʻe ʻia. Maikaʻi mua ka ʻaila ʻaila no ke olakino inā ʻai ʻia me ka liʻiliʻi.
No ka hoʻolōʻihi ʻana i ke ola o ka ʻaila, hoʻohana ʻia i ka hydrogenated a laila hoʻohana ʻia no ka kuke ʻana a me ka kuke ʻana. Ma hope o ke kaʻina hana hydrogenation, lilo ka momona maikaʻi ma mua i ka momona trans liʻiliʻi.
ʻO ka momona i hana ʻia he hopena maikaʻi ʻole i ke kino. No laila, e ho'āʻo e hoʻohana i nā mea i hoʻomaʻemaʻe ʻole ʻia a i hana ʻole ʻia e mālama i ke olakino.
Nui nā meaʻai olakino i nā antioxidants
Pono nā antioxidants e pale i ke kino mai nā radical manuahi e hiki ai ke hoʻoulu i ka maʻi kanesa. ʻO nā meaʻai olakino e like me nā mea kanu, nā huaʻai, a me nā pīni nā kumu waiwai o nā antioxidants.
ʻai meaʻai olakino
He mea koʻikoʻi ke koho ʻana i nā meaʻai olakino no ka mea ʻai mākou i nā meaʻai maikaʻi ʻole i ka wā ʻai. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā mea kanu crunchy e like me ka celery a me nā kāloti i loko o ka ʻai momona haʻahaʻa ma mua o nā ʻāpana a i ʻole fries me nā aniani. ʻOi aku ka maikaʻi o nā nati a me ka popcorn ma mua o nā meaʻai i hoʻoponopono ʻia e like me nā ʻōpala.
Pilikia maʻi
ʻO ka ʻai ʻana i ka meaʻai pono ʻole e hoʻonui i ka pilikia o nā pilikia olakino. Hoʻonui ia i ka maʻi puʻuwai, ka momona, a me ka maʻi diabetes type 2.
Wahi a ka World Health Organization, ma kahi o 2,7 miliona poʻe ma ka honua holoʻokoʻa e make i kēlā me kēia makahiki ma muli o ka nele o nā mea kanu momona a me nā huaʻai i kā lākou meaʻai.
ʻO ka meaʻai olakino i waiwai nui i nā ʻakika paʻakikī a me ka fiber
Hoʻokaʻawale ʻia nā kalapona ma ke ʻano he maʻalahi a paʻakikī hoʻi ma muli o ke ʻano o kā lākou mau mole. Loaʻa ka nui o ke kō i loko o nā ʻakipaʻa maʻalahi, ʻoiai ʻo nā haʻahaʻa paʻakikī e komo pū me ka starch a me nā meaʻai me ka nui o ka fiber.
ʻO ka meaʻai momona i ka fiber e hoʻomaikaʻi i ke kaʻina hana digestive a hāʻawi i ka ikehu. Hāʻawi ka ʻakika maʻalahi i ka ikehu akā ke kumu kekahi mau hopena ʻaoʻao e like me ke ʻano o ka naʻau a me ka momona.
Hoʻopau i nā mea hoʻohui i nā meaʻai ʻōpala
Pehea e haʻalele ai i ka meaʻai ʻino?
ʻaʻole ʻai i ka meaʻai ʻōpala ʻO ka mea mua, pono ʻoe e mālama iā lākou mai kou home. Ke hele ʻoe i ka mākeke kūʻai meaʻai ʻinoMakemake au iā ʻoe e haʻalele i kēlā ʻaoʻao.
Mai ʻai pono i nā ʻāpana a i ʻole nā mea ʻai ʻē aʻe mai ka ʻeke. Akā, e lawe i kekahi i loko o ke pola a ʻai i kēlā ʻano.
Kekahi, mea ʻai meaʻai ʻino hoʻololi me nā koho olakino. Eia nā meaʻai maikaʻi hiki iā ʻoe ke ʻai ma kahi.
ʻO nā lau lau ʻōmaʻomaʻo, ka pepa, ka broccoli a mecauliflower
ʻO ka palaoa piha a me ka starch
Oats, brown rice, quinoa and ʻuala
nā hua a me nā hua
ʻAmona, walnuts a hua lā
lāʻau ikiʻai wale
ʻO ka pī, ka pī a me ka lentil
Nā kumu protein ola kino
ʻO ka iʻa, ka iʻa, ka iʻa a me ka moa
ka waiu
Yogurt, cheese akefir hua waiu fermented e like me
nā momona olakino
ʻO ka ʻaila ʻoliva, ka pata nut, ka avocado a me ka niu
nā mea inu olakino
ʻO ka wai, ka wai mineral, ke kī ʻōmaʻomaʻo a me nā kī lāʻau
Ma ka hopena;
Nā meaʻai ʻino; He kiʻekiʻe i nā calorie, ke kō, a me ka momona, akā nele i nā meaʻai nui e like me ka fiber, nā huaora, a me nā minela.
He kumu hoʻokele kēia no ka momona a me kekahi mau maʻi mau. meaʻai maikaʻi ʻole i ke kinoʻO ka momona a me ke kō i loko he mea hoʻohui a maʻalahi e ʻai pū.
manaʻo maikaʻi ʻole PākīHiki iā ʻoe ke koho i nā meaʻai maikaʻi.
