Manaʻo manaʻo no ke kākau ʻana i puke no ka ʻai maikaʻi

ʻO ka meaʻai olakino ke ʻano o ka meaʻai kūpono a kaulike. I mea e ʻai ai i ke olakino, pono e hana maʻamau nā pūnaewele e hana ai i ko kākou kino. No kēia mea, pono mākou e lawa i nā meaʻai, ʻo ia hoʻi nā momona, nā carbohydrates, nā protein, nā huaora a me nā minela. He hewa ka ʻai ʻana me hoʻokahi meaʻai.

He aha ka ʻai olakino?

ʻO ka meaʻai olakino ka meaʻai e hāʻawi i ka ikehu e pono ai ke kanaka i ka wā e hālāwai ai i nā meaʻai macro a me nā micronutrient e pono ai a kōkua i ka mālama ʻana i ke kaumaha kūpono. No ka mea he ʻokoʻa ke ʻano o ke kino o kēlā me kēia kanaka, ka makahiki, ke kāne a me ke kūlana olakino, ʻokoʻa hoʻi ka papahana meaʻai olakino mai kēlā me kēia kanaka.

No ke aha he mea nui ka ʻai olakino?

I loko o kahi meaʻai olakino, hoʻopau ʻia nā meaʻai hoʻokahi. ʻAʻole hana ʻia kēia mau meaʻai, ʻaʻohe mea hoʻohui kemika, a waiwai nui i nā meaʻai. Eia naʻe, mai ka lilo ʻana o nā meaʻai i hana ʻia i mea kaulana i ke kenekulia 20, ua neʻe ka poʻe i nā meaʻai maʻalahi. ʻOiai he mea pono nā meaʻai i hana ʻia, he mea pōʻino ia i ke olakino. Ma kēia ʻano, he mea nui ka meaʻai olakino no ke olakino kanaka. Hiki iā mākou ke papa inoa i ke koʻikoʻi o ka meaʻai olakino e like me kēia:

• Hāʻawi i nā meaʻai pono

Hāʻawi ka meaʻai olakino i nā huaora a me nā minerala a pau e pono ai no ke olakino maʻamau.

• Kāohi i nā maʻi maʻi

nā meaʻai i hana ʻia, ka momona pale ʻana i ka insulinhoʻonui i ka pilikia o ka maʻi diabetes type 2, ka maʻi ate momona, a me ka maʻi puʻuwai. ʻO nā meaʻai kūlohelohe i ʻai ʻia i ka meaʻai olakino ʻoi aku ka haʻahaʻa o ke kō ma mua o nā meaʻai i hana ʻia. Hoʻemi ia i ka loaʻa ʻana o ia mau maʻi.

• Hāʻawi i ka mālama koko koko

Nui nā kānaka a puni ka honua i loaʻa i ka maʻi diabetes. ʻO ka meaʻai olakino me nā mea kanu fibrous a me nā meaʻai holoholona i hana ʻole ʻia e kōkua i ka hoʻopaʻa ʻana i ke kiʻekiʻe o ke kō koko i nā poʻe i pilikia i ka maʻi diabetes.

• Hoʻohaʻahaʻa i nā triglycerides

Hoʻopilikia ʻia nā pae koko triglyceride e ka meaʻai. Ke ʻai ʻoe i ke kōpaʻa a me nā ʻakika i hoʻomaʻemaʻe ʻia, piʻi a emi iho ka triglycerides me kahi meaʻai kūlohelohe a olakino.

• Pōmaikaʻi no ka ʻōpū

ʻO kahi meaʻai kūlohelohe a maikaʻi hoʻi no ka microbiome gut. Nui nā meaʻai kūlohelohe prebiotics hana e like me ʻO nā kumu meaʻai maoli o nā prebiotics ʻo ia ke kāleka, asparagus, a me ka koko.

• Kāohi i ka ʻai nui

ʻO ka ʻai ʻana i ka meaʻai i hoʻomaʻamaʻa ʻia a wikiwiki hoʻi ke kumu o ka ʻai nui ʻana, ʻoi aku ka nui o ka poʻe paona. ʻO ka mea ʻokoʻa, ʻaʻole i loaʻa i nā meaʻai olakino ke kō i loaʻa i nā meaʻai i hana ʻia e hiki ai ke hoʻoulu i ka ʻai nui.

Pehea e lilo ai i meaʻai olakino?

• E makaʻala i nā mea inu kō

ʻO nā mea inu kō ke kumu o ka momona, ka maʻi diabetes type 2, ka maʻi puʻuwai a me nā pilikia olakino ʻē aʻe. E hoʻomanaʻo i kekahi mau wai e like me ka ʻino ma kēia ʻano e like me nā mea inu kō. No ka mea, aneane like ka nui o ke ko. ʻAʻole hiki i ka liʻiliʻi o nā antioxidants i loko o kāna ʻike ke hoʻopau i nā hopena ʻino o ke kō.

• E ʻai i ka nati

ʻOiai ke kiʻekiʻe o ka momona, nati He meaʻai maikaʻi a olakino. Loaʻa iā lākou ka magnesium, ka huaora E, ka fiber a me nā meaʻai like ʻole. Kōkua pū lākou i ka lilo ʻana o ke kaumaha, hakakā i ka maʻi diabetes type 2 a me ka maʻi puʻuwai.

• E hōʻalo i nā meaʻai ʻōpala i hana ʻia

Ua pau meaʻai maikaʻi ʻole i ke kinoHe maikaʻi ʻole ke olakino. Hoʻolālā ʻia kēia mau meaʻai e hoʻoulu i ke kikowaena leʻaleʻa. No laila, hoʻopunipuni lākou i ka lolo i ka ʻai nui. Hoʻomaka lākou i ka ʻai ʻana i kekahi poʻe. ʻO ka ʻoiaʻiʻo, ʻo ka hapa nui o nā calorie ʻole.

• ʻAi i ka iʻa momona

PiscesHe kumu ia o ka protein kiʻekiʻe a me nā momona maikaʻi. ʻAʻole maʻalahi ka poʻe e ʻai i ka iʻa i nā maʻi e like me ka maʻi puʻuwai, dementia a me ke kaumaha.

• E mālama i kou ola kino!

i loko o ka ʻōpū a ʻōpū microbiotaHe mea koʻikoʻi ka bacteria i hana i ka ʻili no ke ola kino. ʻO ka pōʻino o kēia mau bacteria hiki ke hoʻoulu i nā maʻi mau loa e like me ka momona. ʻO nā ala e hoʻomaikaʻi ai i ke ola kino ʻo ia ka ʻai ʻana i nā meaʻai probiotic e like me ka yogurt a me ka sauerkraut, ka lawe ʻana i nā mea hoʻohui probiotic, a me ka ʻai ʻana i ka nui o ka fiber. ʻO ka mea nui, hana ka fiber i wahie no ka maʻi bacteria.

• E inu i ka wai ma mua o ka ʻai ʻana

ʻO ka inu ʻana i ka wai he nui nā pōmaikaʻi. Kōkua ia i ka lilo ʻana o ke kaumaha ma ka hoʻonui ʻana i ka nui o nā calorie i puhi ʻia. Ka wai inu ʻO ka manawa maikaʻi loa e ʻai ai ma mua o ka ʻai ʻana. Ua hōʻike kekahi haʻawina i ka inu ʻana i ka 30 ml o ka wai 500 mau minuke ma mua o kēlā me kēia pāʻina i hoʻonui i ke kaumaha ma 44%.

• Mai hoʻomoʻa a puhi paha i ka ʻiʻo

ʻO ka ʻiʻo he meaʻai maikaʻi a maikaʻi hoʻi. He kiʻekiʻe i loko o ka protein a loaʻa kekahi mau meaʻai nui. Akā, hiki mai nā pilikia i ka wā i hoʻomoʻa ʻia a puhi ʻia paha ka ʻiʻo. ʻO kēia ke alakaʻi ʻana i ka hoʻokumu ʻana o nā pūhui ʻino e hoʻonui ai i ka pilikia o ka maʻi kanesa.

• Hiki iā ʻoe ke lawe i kahi mea hoʻohui vitamin D

He nani ka lā Vitamin D ʻo ia ke kumu. Akā ʻaʻole lawa ka lā i ka nui o nā kānaka. Inā ʻaʻole lawa ka ʻike ʻana i ka lā, hiki iā ʻoe ke lawe i ka mea hoʻohui vitamin D. ʻO nā pōmaikaʻi o ka hoʻohui ʻana me ka huaʻa D me ka hoʻoikaika ʻana i ke olakino iwi, hoʻonui i ka pae ikehu, hoʻemi i nā hōʻailona o ke kaumaha a hoʻohaʻahaʻa i ka maʻi kanesa.

• Eʻai i nā mea kanu a me nā huaʻai

Nā mea kanu a me nā huaʻaiLoaʻa i ka fiber prebiotic, nā huaora, nā minerala a me nā antioxidants he nui, he mau hopena koʻikoʻi koʻikoʻi. Hōʻike nā haʻawina e ola lōʻihi ka poʻe e ʻai i ka nui o nā mea kanu a me nā huaʻai a ʻoi aku ka liʻiliʻi o ka maʻi puʻuwai, ka maʻi diabetes type 2, ka momona a me nā maʻi ʻē aʻe.

• ʻai lawa ka protein

ʻai nui i ka proteinmea nui no ke olakino maikaʻi loa. He mea koʻikoʻi kēia meaʻai no ka pohō kaumaha. ʻO ka hoʻohana ʻana i ka protein kiʻekiʻe e hoʻolalelale i ka metabolism a hōʻoluʻolu iā ʻoe e ʻai i nā calorie liʻiliʻi. Hoʻemi pū ia i ka makemake e ʻai i ka pō. ʻO ka loaʻa ʻana o ka protein e hoʻohaʻahaʻa i ke kō koko a me ke kiʻekiʻe o ke koko.

• E pale i ka puhi paka a me ka waiʻona

ʻO ka puhi paka a me ka inu ʻana i ka waiʻona e kono mai i nā maʻi he nui. ʻAʻohe wahi o kēia mau mea i ka meaʻai olakino.

• E hoʻohana i ka ʻaila ʻoliva puʻupaʻa

ʻaila ʻoliva puʻupaʻaʻO ia kekahi o nā ʻaila ʻaila maikaʻi loa. He mea pono no ke ola kino. No ka mea, ʻoi aku ka haʻahaʻa o ka poʻe e ʻai ana i ka aila ʻoliva puʻupaʻa ke make mai ka puʻuwai a me ka hahau ʻana.

• E hoemi i ke ko

Hoʻopilikia nui ke kō i ka metabolism kanaka. Hiki i ka ʻai ʻana i ke kō kiʻekiʻe ke hoʻoulu i nā maʻi he nui, e like me ka momona, ka maʻi diabetes type 2, ka maʻi puʻuwai a me nā ʻano maʻi maʻi he nui.

• Mai ʻai ʻoe i nā ʻakika i hoʻomaʻemaʻe ʻia

ʻAʻole like nā kalapona a pau. ʻO nā ʻakika paʻakikī mai nā meaʻai maoli he olakino. nā kalapona i hoʻomaʻemaʻe ʻiaMa kekahiʻaoʻao, ua weheʻia nā fibers,ʻo ia hoʻi, ua hanaʻia ma kahi kiʻekiʻe. ʻO ka ʻai ʻana i kēia mau meaʻai maikaʻi ʻole i ke olakino.

• E pale i nā momona trans artificial

Nā momona trans artificialhe mau ʻaila ʻino i hana ʻia e ke kanaka e hiki ai ke hoʻomake a me ka maʻi puʻuwai. ʻIke ʻia nā momona trans he mea pōʻino loa i ke olakino. ʻOiai ua pāpā ʻia a hōʻemi ʻia ka hoʻohana ʻana i ka meaʻai, aia nō ia i kekahi o nā meaʻai a mākou e ʻai ai. ʻOi aku i nā meaʻai ʻōpala, nā meaʻai i hana ʻia.

• E hoʻohana i nā mea kanu a me nā mea ʻala i ka kuke ʻana

Nui nā mea kanu maikaʻi loa a me nā mea ʻala. ʻo kahi laʻana, kaukani ve kuhukukūLoaʻa iā ia nā hopena anti-inflammatory a me nā antioxidant. E ho'āʻo e hoʻohana i ka laulā ākea o nā mea kanu a me nā mea ʻala i kāu mau meaʻai ma muli o ko lākou mau pono ikaika.

• e makaala i kau mea e ai ai

E hahai i kāu mea e ʻai ai, pehea ka nui o kāu ʻai i ka lā, a inā hiki ke helu i kāu mau calorie. ʻO ka loaʻa ʻana o ka protein, fiber a me nā micronutrients he mea nui ia e pale ai i ka ʻai nui. Hōʻike nā haʻawina e ʻoi aku ka lanakila o ka poʻe e hahai ana i kā lākou ʻai ʻana i ke kaumaha.

• E hoʻopau i ka momona o ka ʻōpū

ʻōpū momona he mea ino. Hōʻiliʻili ʻo ia a puni nā kino a pili ikaika i nā maʻi metabolic. ʻO kēia ke kumu he hōʻailona ikaika ka nui o ka pūhaka o ke olakino. ʻO ka ʻoki ʻana i nā kalapona a me ka ʻai ʻana i ka protein a me ka fiber he ala maikaʻi loa ia e hoʻopau ai i ka momona o ka ʻōpū.

• mai ʻai

ʻAʻole pono nā meaʻai i ka wā lōʻihi. ʻAʻohe mea i loaʻa ʻole ke kaumaha ma hope o ka haʻalele ʻana. Ma kahi o ka ʻai ʻana, e hoʻohana i ka nohona olakino. E noʻonoʻo i ka ʻai ʻana i ke olakino ma mua o ka hoʻonele ʻana i kou kino.

He aha nā meaʻai olakino?

He mea ʻoiaʻiʻo ʻo ka piʻi wikiwiki ʻana o ka momona a me nā maʻi ʻokoʻa ʻaʻole ia he mea like ʻole i ka ʻai ʻana i kēia mau lā, kahi e emi ana nā meaʻai olakino a ke pani nei nā meaʻai i hoʻoponopono ʻia i nā meaʻai olakino. ʻO ia no ka mea he kiʻekiʻe nā calorie nā meaʻai i hana ʻia, haʻahaʻa i nā meaʻai, a hoʻonui i ka pilikia o nā maʻi he nui.

Ma kekahi ʻaoʻao, nā meaʻai kūlohelohe, He meaʻai olakino. Kōkua lākou i ka lilo ʻana o ke kaumaha ma ka hōʻemi ʻana i ka pilikia o nā maʻi. No laila, hoʻokumu lākou i ke kumu o ka meaʻai olakino. E nānā kākou i ka papa inoa o nā meaʻai olakino e hoʻokumu i ke kumu o ka meaʻai olakino.

• Spinach

ʻO ka Spinach kekahi o nā meaʻai olakino maikaʻi loa, mahalo i kāna ʻano meaʻai maikaʻi. Hoʻokahi kīʻaha (30 grams) maka spinach Loaʻa iā 56% o nā mea e pono ai ka huaora A i kēlā me kēia lā a he 7 calories wale nō. Loaʻa pū kekahi i nā antioxidants he nui e kōkua i ka hōʻemi ʻana i ka pilikia o nā maʻi maʻi. 

• Mele

Loaʻa i nā ʻāpala ka fiber, ka huaʻa C a me nā antioxidants he nui. ʻO Apple, kahi hua e māʻona ai ʻoe, ʻo ia ka meaʻai maikaʻi loa ke pōloli ʻoe ma waena o ka ʻai.

• Ululāʻau 

ʻO ka ʻōpae ka iʻa e like me ka pāpaʻi a me ka ula. He haʻahaʻa ka momona a me nā calorie, akā waiwai i ka protein. He kumu maikaʻi ia o ka selenium a me ka huaʻa B12.

• Lapa ʻaila 

Lapa ʻaila he momona momona. Akā aia nā MCT a loaʻa nā hopena olakino like me ka aila ʻoliva. He mea maikaʻi ia no ke olakino o ka naʻau a kōkua i ka lilo ʻana i ke kaumaha ke ʻai ʻia me ka haʻahaʻa.

• carrots

carrotsHoʻopiha ʻia me ka vitamina A. Loaʻa ka 128 grams i ka 428% o ka pono o kēlā me kēia lā. Aia i loko o kēia aʻa ka beta-carotene, he antioxidant e hāʻawi iā ia i kona kala ʻalani ikaika a pale i ka maʻi kanesa. ʻO ka ʻai ʻana i nā kāloti e hōʻemi ana i ka pilikia o ka maʻi ʻaʻai maʻi i ka poʻe puhi. He kiʻekiʻe hoʻi i ka huaʻa C, ka huaʻa K, a me ka pālolo. No laila, ʻo ia kekahi o nā meaʻai olakino.

• avocado 

He ʻokoʻa ka ʻAvocado mai nā huaʻai ʻē aʻe no ka mea he nui nā momona olakino. Me kona ʻano momona, ua waiwai ia i ka fiber, potassium a me ka huaʻa C. 

• Tuna 

He haʻahaʻa ka momona o ka tuna a me nā calorie a waiwai nui i ka protein. ʻO ka ʻai ʻana i ka protein e kōkua i ka hoʻēmi kaumaha ma o ka mālama ʻana iā ʻoe i ka piha, me nā pono olakino he nui.

• ʻuala 

Loaʻa i ka ʻuala ka potassium. Loaʻa iā ia kahi wahi liʻiliʻi o kēlā me kēia meaʻai, e like me ka huaora C. He kumu maikaʻi ia o ka fiber me kona ʻili. He nui ka wai i loko o ka ʻuala. He meaʻai paʻapū. No laila, hoʻonanea ʻoe i ka piha a kōkua i ka lilo ʻana o ke kaumaha.

• broccoli

broccoliʻO ia kekahi o nā mea kanu pono no ka ʻohana cruciferous. He waiwai ia i loko o kahi pūhui mea kanu i loko o ka sulfur i kapa ʻia ʻo glucosinolate, a me ka sulforaphane, kahi huahana o ka glucosinolate. SulforaphaneHe mea koʻikoʻi ia no ka mea he hopena pale i ka maʻi kanesa. ʻO ka ʻai ʻana i ka broccoli e kōkua pū i ka pale ʻana i nā maʻi maʻi ʻē aʻe. Hoʻokahi kīʻaha (91 grams) o ka broccoli maka e hāʻawi i ka 116% o nā mea e pono ai ka huaora K i kēlā me kēia lā a me 135% o nā mea e pono ai ka huaora C i kēlā me kēia lā. He kumu maikaʻi ia o ka folate, manganese a me ka potassium.

• maia 

maia He kumu maikaʻi ia o ka potassium. He waiwai nō hoʻi ia i ka huaora B6 a me ka fiber.

• laiki palaka 

ʻO Brunette ʻOi aku ka momona o ka laiki ma mua o ka laiki keʻokeʻo, me ka nui o ka fiber, ka huaʻa B1, a me ka magnesium.

• kālika

kālikaHe moʻolelo lōʻihi kona ma ke ʻano he lāʻau lapaʻau. Hoʻi kona aʻa i Kina a me ʻAigupita kahiko a he meaʻai olakino ia. ʻO ka mea nui o ke kāleka ʻo allicin, ka mea kanu i kuleana no kāna mau pono olakino. Hoʻoponopono ʻo Garlic i ke kō koko a he mea maikaʻi ia no ke olakino naʻau. No ka mea, hoʻohaʻahaʻa ia i ka cholesterol maikaʻi ʻole a me nā triglycerides.

• ʻO Blueberry 

He ʻono a he kiʻekiʻe i nā antioxidants nā blueberries.

• ʻOaka 

Hāʻawi ka oats i nā meaʻai i kapa ʻia he beta glucans a me ka fiber ikaika. Kōkua ʻo Glucans e hoʻohaʻahaʻa i ka cholesterol a hānai i nā hua bacteria maikaʻi i ka ʻōpū.

• ʻO ka cider Apple cider 

Hiki i ka ʻāpala cider vinegar ke hoʻohaʻahaʻa i ke kō koko ma hope o ka ʻai ʻana i ka wā e ʻai ai me ka ʻai. 

• Palukela kupu

e like me ka broccoli, Palukela kupu Hoʻokomo pū ʻia i loko o ka hui mea kanu cruciferous. Loaʻa i ka kaempferol, he antioxidant e pale ana i nā cell. Hoʻemi ia i ka pilikia o ka maʻi kanesa. He mea kanu ʻai-nui ia. He kiʻekiʻe kēlā me kēia lawelawe i nā huaora a me nā minela he nui, me ka huaora K, ka huaʻa A, ka huaora C, ka folate, ka manganese a me ka pālolo.

• alani

 He kumu maikaʻi ka huaʻalani C. He kiʻekiʻe i ka fiber a me nā antioxidants.

• ʻO Quinoa 

ʻO Quinoa kahi kīʻaha ʻono me ka waiwai waiwai nui e like me ka fiber a me ka magnesium. He kumu maikaʻi nō hoʻi ia o ka protein ma muli o nā mea kanu.

• Koleka ʻeleʻele 

Loaʻa i ka kokoleka ʻeleʻele nā ​​antioxidants i kapa ʻia ʻo flavonoids, e kōkua i ka mālama ʻana i ka cholesterol a hoʻemi i ka pilikia o ka maʻi puʻuwai. 

• peas

peas ʻO ia kekahi o nā meaʻai olakino maikaʻi loa. Hoʻokahi kīʻaha (160 grams o ka pī i kuke ʻia) he 9 grams o ka fiber, 9 grams o ka protein, nā huaora A, C a me K, a me riboflavin, thiamine, niakina a me ka folate. No ke kiʻekiʻe o ka fiber, hoʻonui ka pī i nā hua bacteria maikaʻi i loko o kā mākou ʻōpū. Kākoʻo ia i ke olakino digestive ma o ka hoʻoikaika ʻana i ka neʻe ʻana o ka ʻōpū maʻamau. He waiwai ia i nā saponins, kahi mea kanu anti-cancer.

• strawberries 

strawberries He meaʻai nui ia. He haʻahaʻa i loko o nā kalapona a me nā calorie. Hāʻawi ia i ka vitamin C, fiber a me manganese.

ʻO nā huaʻai olakino ʻē aʻe he cherries, hua waina, hua waina, kiwi, lemona, mango, melons, ʻoliva, peaches, pears, pineapple, plums and raspberries.

• Piʻi ʻōmaʻomaʻo 

ʻO nā pīni ʻōmaʻomaʻo, hiki iā mākou ke noʻonoʻo i kahi hale kūʻai meaʻai, he kumu ia o nā huaora A, C a me K. E hakakā ana i ka maʻi kanesa a he mea pono ia no ke olakino o ka naʻau. 

• Kahakaha

Kahakaha ʻO ke aʻa kekahi o kēlā mau meaʻai olakino i hoʻohana ʻia ma ke ʻano nui o nā mea āpau mai nā kīʻaha meaʻai a hiki i nā mea ʻono. ʻaʻa a me gout Loaʻa iā ia nā waiwai anti-inflammatory ikaika e hiki ke kōkua i ka mālama ʻana i nā maʻi ʻeha e like me He mea maikaʻi ia no ka maʻi diabetes. No ka mea, hoʻohaʻahaʻa ia i ke kō koko koko.

• hua

He meaʻai nui nā hua. He kumu protein piha ia. Loaʻa ka nui o ka protein i ke keʻokeʻo. ʻOiai he liʻiliʻi ka protein i loko o ka yolk, hāʻawi ia i nā huaora a me nā minela koʻikoʻi.

• Pīʻī kīʻaha 

pīkī kīkī Loaʻa iā ia ka fiber a me nā huaora a me nā minela like ʻole. ʻO nā pīni kīʻaha, aia i loko o ka protein meaʻai, hoʻoikaika i nā iwi, pale i ka maʻi kanesa a pale i ka puʻuwai.

• ʻO Asparagus

ʻO Asparagus He mea kanu ia i nā huaora a me nā minela like ʻole. Hāʻawi ka hapalua kīʻaha asparagus (90 grams) i ka hapakolu o kāu koi folate i kēlā me kēia lā. Loaʻa i kēia nui ka nui o ka selenium, ka huaʻa K, ka thiamine a me ka riboflavin. ʻO ka loaʻa ʻana o ka folate mai nā kumu e like me ka asparagus e pale ai i ka maʻi a pale i nā kīnā hānau i ka wā hāpai. Kākoʻo ʻo Asparagus i ka hana metabolic a hoʻomaikaʻi i ke ake ma ka pale ʻana i nā mea ʻawaʻawa.

• umauma moa 

He haʻahaʻa ka momona a me nā calorie ka umauma moa, akā kiʻekiʻe ka protein. Loaʻa iā ia nā meaʻai he nui i ka nui.

• Ke hipa a me ka ʻiʻo hipa 

Hanai mau ʻia nā hipa a me nā hipa. ʻO kēia ke kumu i waiwai ai kā lākou ʻiʻo i ka omega-6 fatty acid i hoʻohālikelike ʻia me omega-3.

• Lentil 

ʻO ka lentil kekahi o nā legume kaulana. He kiʻekiʻe ia i ka fiber a he kumu maikaʻi o ka protein i hoʻokumu ʻia i nā mea kanu.

• kāpeti poni

He meaʻai maikaʻi ke kāpena poni no ka mea he waiwai antioxidant kona. Hoʻokahi kīʻaha (89 grams) o ke kāpeti poni maka e hāʻawi i 2% o nā mea e pono ai ka huaora C i kēlā me kēia lā, me 85 grams o ka fiber. kāpeti poniHe waiwai ia i nā anthocyanins, kahi e hāʻawi ai i nā kala like ʻole a me ka nui o nā pono olakino.

• ʻAmelemona 

ʻO nā ʻalemona he huaʻai i loaʻa ka huaʻa E, antioxidants, magnesium a me ka fiber. Hoʻomaikaʻi ia i ka microbiota o ka ʻōpū, hoʻomaha i ke kaumaha, mālama i ka puʻuwai puʻuwai a pale i ka ʻelemakule o ka ʻili. 

• Pīkini 

He ʻono ka pī. He waiwai ia i nā meaʻai a me nā antioxidants. Ke ʻai ʻia me ka liʻiliʻi, kōkua ia e lilo i ke kaumaha a hoʻoponopono i ke kahe koko.

• ʻuala

helu ʻia ma ke ʻano he kumu ʻaʻa ʻualaʻO ia kekahi o nā meaʻai pono i kū i waho me kona waihoʻoluʻu ʻalani a me nā pono olakino maikaʻi. Loaʻa i hoʻokahi ʻuala maʻamau he 4 grams o ka fiber, 2 grams o ka protein a me ka nui o ka huaora C, ka huaʻa B6, ka pālolo a me ka manganese. Hāʻawi ia i ka nui o ka huaʻa A i kapa ʻia he beta-carotene. ʻO ka hoʻohana ʻana i ka beta-carotene e hāʻawi i kahi hōʻemi nui i ka pilikia o kekahi ʻano o ka maʻi kanesa, e like me ka maʻi ʻaʻai a me ka umauma. Hoʻemi ia i nā pae cholesterol koko.

• hua chia 

ʻO nā kumulāʻau Chia nā hua kanu-nui. Hāʻawi ka 28 grams o nā hua chia i 11 grams o ka fiber a me ka nui o ka magnesium, manganese, calcium a me nā meaʻai like ʻole.

• me ka waiū 

Hoʻokahi ʻāpana paʻakai e hāʻawi like i ka nui o nā meaʻai e like me ke aniani (240 ml) o ka waiū. Hiki iā ia ke pani i ka ʻiʻo ma ke ʻano he meaʻai protein kiʻekiʻe. Eia nō naʻe, he nui ka momona.

• kāpeti ʻeleʻele

ʻO ke kāpenaʻeleʻele kahi meaʻai maikaʻi loa. Hoʻokahi kīʻaha (190 grams) o ka kāle i hoʻomoʻa ʻia he 5 grams o ka fiber, 4 grams o ka protein a me 27% o nā pono calcium i kēlā me kēia lā. ʻO Kale kekahi o nā kumu calcium maikaʻi loa. ʻO ka loaʻa ʻana o ka calcium mai nā kumu mea kanu e hoʻomaikaʻi i ke olakino iwi a hoʻemi i ka pilikia o ka osteoporosis. He kiʻekiʻe hoʻi ka kāpeti ʻeleʻele i nā antioxidants a hoʻemi i ka pilikia o kekahi mau maʻi.

• Walnut 

He meaʻai nui nā Walnuts ma ke ʻano o ka fiber a me nā ʻano huaora a me nā minela. Loaʻa i nā momona omega-3, pale ka walnuts i ka maʻi puʻuwai a me ke kanesa, ʻoiai e hoʻomaikaʻi ana i ke olakino naʻau.

• ka waiu

He kumu ia o nā huaora, nā minelala, ka protein a me ka calcium. He emi ka pilikia o ka poe inu waiu i ka ma'i puuwai. Hoʻemi hoʻi ia i ka pilikia o ka maʻi kanesa.

• Kahiko

Hāʻawi nā Turnips i 135 grams o ka fiber no ke kīʻaha (5 grams). Loaʻa iā ia ka huaora C, e hāʻawi ana i 140% o ka waiwai o kēlā me kēia lā no ke kīʻaha. Hōʻike nā haʻawina ʻo ka ʻike antioxidant o nā turnips he mea hana ikaika e kūʻē i ka mumū a me ka maʻi diabetes. Hoʻemi hoʻi ia i ke kō koko.

• Salemona

ʻOiai he iʻa ʻono ka salmon, he iʻa ʻaila ia me ka waiwai nui o ka meaʻai me kona protein a me ka omega-3 fatty acids. Loaʻa pū kekahi i ka vitamin D.

• Yogurt 

Hana ʻia ka Yogurt mai ka waiū fermented me ka hoʻohui ʻana i nā hua bacteria ola. Loaʻa iā ia nā hopena olakino like me ka waiū, akā ʻo ka yogurt me nā moʻomeheu ola e hāʻawi i nā pōmaikaʻi hou aʻe ma muli o nā hua bacteria probiotic.

• Chard

Chard He haʻahaʻa ia i loko o nā calorie akā kiʻekiʻe i nā huaora a me nā minela koʻikoʻi, e lilo ia i mea kanu olakino. Hoʻokahi kīʻaha (36 grams) he 7 calories wale nō a loaʻa iā 1 grams o ka fiber, 1 grams o ka protein a me nā huaora A, C a me K, manganese a me ka magnesium. Loaʻa i ka biceps ka mana kūʻokoʻa e pale aku i ka pōʻino i hana ʻia e ka maʻi diabetes. Me kona ʻano antioxidant, pale ia i ke ake a me nā puʻupaʻa mai nā hopena maikaʻi ʻole o ka maʻi diabetes.

• iʻa iʻa 

ʻO ka iʻa he mau meaʻai momona a ʻono. ʻAi mau iā lākou Hoʻoikaika ia i ka pale ʻana, kōkua i ka lilo ʻana o ke kaumaha, pono no ka lolo a me ke olakino puʻuwai.

• ʻaila ʻoliva puʻupaʻa 

ʻO ka ʻaila ʻoliva puʻupaʻa kekahi o nā ʻaila meaʻai maikaʻi loa. Loaʻa iā ia nā momona monounsaturated maikaʻi i ka naʻau. He kiʻekiʻe ia i nā antioxidants me nā pono olakino ikaika.

E hōʻuluʻulu;

ʻO ka meaʻai olakino he meaʻai kūpono a kaulike kahi e ʻai ʻia ai nā ʻano meaʻai kūlohelohe āpau. ʻAi ka poʻe e ʻai pono ana i nā meaʻai kūlohelohe a ʻaʻole i hana ʻia. He nui nā pono olakino o kēia mau meaʻai. Kāohi ia i nā maʻi maʻi, hoʻopaʻa i ke kō koko, hoʻohaʻahaʻa i nā triglycerides a he mea pono no ka ʻōpū.

Inā makemake ʻoe e wehe i nā puka o ka ʻai olakino, e hahai i nā ʻōlelo aʻoaʻo ʻai olakino i helu ʻia ma luna a e ʻai i nā meaʻai olakino.

Nā kūmole: 1, 2, 3