He aha ke kumu o ka pilikia ʻai meaʻai? Pehea e hoʻopau ai i ka pilikia ʻai meaʻai?

ʻO ka makemake nui i nā meaʻai kō ʻūhā ʻono ua kapaia. He maʻi maʻamau loa ia, ʻoi aku ka nui o nā wahine.

ʻūhā ʻono Manaʻo ka poʻe ola e ʻai i kahi mea ʻono. ʻIke lākou iā lākou iho e ʻimi ana i mea e ʻai ai.

He aha ke kumu o ka makemake ʻono?

ʻO ka piʻi ʻana o ke kō koko i ka lā e hoʻonui i ka makemake ʻono. Makemake ka poʻe maʻa ʻole i ka neʻe ʻana i kahi mea ʻono ke neʻe nui lākou.

Ke hoʻomau kēia kūlana i nā manawa maʻamau ʻai nuikumu. ʻOiaʻiʻo, he manawa pōkole kēia. Me nā meaʻai momona i ka fiber a me ka protein ʻūhā ʻono kaohi maalahi.

Pehea e hoʻopau ai i ka pilikia momona?

Nā huaʻai

• Ke makemake ka nui o ka poʻe e ʻai i nā mea ʻono, huli lākou i nā meaʻai kō e like me ke kokoleka. Eia naʻe, ʻūhā ʻono ʻO ka ʻai ʻana i nā huaʻai ma mua o ka ʻai ʻāʻī e kū koke i ke kō āu e pono ai. Kōkua ia e hoʻopau koke i kou makemake.
• He ʻono maoli nā hua. Loaʻa iā ia nā mea kanu pono a me ka fiber, e kōkua ana i ka mālama ʻana i nā hana kino ma ke ʻano olakino.
• I ka wā pilikia, e ʻai i nā hua kō e like me ka hua waina.

strawberries

• strawberriesʻO ia ka hua kūpono e ʻoki ai i ka makemake kō. 
• He waiwai i nā mea kanu. 
• Loaʻa iā ia nā waiwai antioxidant ikaika a me nā anti-inflammatory.

Koleka ʻeleʻele

• kokoleka, ʻūhā ʻono ʻO ia kekahi o nā meaʻai makemake koke.
• Hiki iā ʻoe ke ʻai i ka ʻawaʻawa ke makemake ʻoe i ke kokoleka.
• Koleka ʻeleʻeleAia ma mua o 70% koko. Hāʻawi pū ia i nā mea kanu olakino i kapa ʻia he polyphenols.
• E like me nā ʻano ʻano ʻē aʻe, kiʻekiʻe ke kokoleka ʻeleʻele i ke kō, ka momona, a me nā calorie. No laila, e makaʻala ʻaʻole e ʻai nui.

hua chia

• hua chiaHe kumu waiwai nui ia e like me ka omega 3 fatty acids, soluble fiber a me nā mea kanu.
• Hoʻopili maʻalahi ka wai hoʻoheheʻe ʻia. Huhu ia i mea e like me ka jelly i loko o ka ʻōpū. 
• No laila, kōkua ka manaʻo piha a lōʻihi pilikia pilikiakaohi ia.

kepa koʻa ʻole

• Kāohi ka gum i ka makemake kō. He haʻahaʻa ka calorie ka nau ʻana o ka ʻōpala i hana ʻia me nā mea ʻono a ʻaʻohe kō.
• e hoopau i kou makemake onoMa waho aʻe o ke kōkua ʻana i kou mau niho, ʻoi aku ka maikaʻi o ka nau ʻana ma hope o ka ʻai ʻana i ke olakino niho.

lāʻau ikiʻai wale

• E like me ka lentils, ka pī, a me ka moa legumeHe kumu ia o ka fiber a me ka protein.
• Hoʻonui nā meaʻai ʻelua i ka māʻona. Kōkua ia i ka hoʻopau ʻana i nā ʻiʻini momona i hoʻokumu ʻia e ka pōloli.

Yogurt

• YogurtHe meaʻai momona ia i ka protein a me ka calcium. 
• Ua ʻōlelo kekahi mau noiʻi e kōkua ka yogurt i ka ʻai ʻana.

Lā

• LāHe meaʻai a ʻono loa. Loaʻa i ka fiber, potassium, iron a me nā mea kanu pono.
• Hiki iā ʻoe ke ʻai i nā lā me nā nati e like me nā ʻalemona a me nā hazelnuts. 
• Akā, e hoʻomanaʻo he mea ʻono loa nā lā. Mai ʻai ʻoi aku ma mua o ʻekolu lā i ka manawa hoʻokahi.

ʻO ka ʻiʻo, ka moa a me ka iʻa

• ʻAi ʻana i kahi kumu protein e like me ka ʻiʻo ʻulaʻula, ka moa a i ʻole ka iʻa ma ka ʻai ʻūhā ʻonoe kōkua i ka pale ʻana 
• He mea koʻikoʻi ka ʻai ʻana i ka protein no ka lilo ʻana a me ka mālama ʻana i ke kaumaha.

smoothie

• A haalulu na lima a me na wawae ʻūhā ʻono Inā ola ʻoe, hiki i ka smoothies ke lilo i mea ho'ōla. 
• smoothie E hoʻohana i ka hua, ʻaʻole ka wai, e hana ai. No laila hiki iā ʻoe ke loaʻa ka nui o ka fiber.

Pulu maloo

• Pulu malooHoʻopiha ʻia me ka fiber a me nā meaʻai. He mea ono loa. ʻūhā ʻono He ʻano olakino olakino hiki ke hoʻokō i ka makemake kō koke.
• ʻO kona ʻano fiber kiʻekiʻe a me ka sorbitol maoli e kōkua i ka hoʻopau ʻana i ka constipation.

hua

• hua, makemake a me makemake onoHe meaʻai protein kiʻekiʻe ia e hiki ke kōkua i ka mālama ʻana i ka
• Ua hōʻike nā haʻawina ʻo ka ʻai ʻana i nā hua no ka ʻaina kakahiaka e hoʻemi i ka pōloli a kōkua i ka ʻai ʻana i ka lā.

Nā hua maloʻo a me nā nati

• Hua maloʻo a me ka hui nati makemake onoHe mea maikaʻi i ka hanaʻana me makemake onokōkua i ka hoʻopau ʻana.

• Nati Loaʻa nā momona olakino, protein, fiber a me nā mea kanu.
• Akā, e hoʻomanaʻo i nā hua maloʻo a me nā nati he kiʻekiʻe loa i nā calorie. E akahele i ka ʻai nui ʻole.

nā meaʻai fermented

• E like me ka yogurt a me ka sauerkraut nā meaʻai fermented He kumu ia o ka bacteria pono. ʻO ka hua bacteria maikaʻi i loko o kēia mau meaʻai e mālama i ke koena o ka bacteria maikaʻi i loko o ka'ōpū. Hoʻemi ia i ka nui o nā maʻi bacteria.
• ʻO ka ʻai ʻana i nā meaʻai fermented, ʻoiai e mālama ana i ke olakino ʻōpū, makemake onopale ia.

palaoa piha

• palaoa piha kiʻekiʻe i ka fiber.
• Hāʻawi ia i ka māʻona me kāna ʻano fiber kiʻekiʻe.

ka lau

• Loaʻa iā ia ka fiber kiʻekiʻe. He haʻahaʻa ka calorie. Loaʻa iā ia ka nui o nā meaʻai pono a me nā mea kanu.
• ʻO ka ʻai ʻana i ka lau ʻai e kōkua i ka manaʻo piha a puni ka lā a ʻūhā ʻonoKōkua ia i ke kāohi.

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