ʻO nā meaʻai nui loa e hāʻawi iā ʻoe i ka ikehu i ka wā hoʻokē ʻai

ʻO nā meaʻai nui loa e hāʻawi iā ʻoe i ka ikehu i ka wā hoʻokē ʻai

Hoʻomaopopo ka poʻe akamai i ka meaʻai ʻo nā meaʻai momona i nā ʻakika paʻakikī a me nā protein nā koho maikaʻi loa no ka ikehu a puni ka lā, no ka mea, ʻo ka pahuhopu ka mālama ʻana i ke kō koko a pale i kēlā mau kiʻekiʻe kiʻekiʻe a me nā haʻahaʻa e pōloli ai ke kanaka a luhi. No laila, hiki ke hoʻomau i ka ʻai ʻana i kēia mau meaʻai ikaika e hāʻawi ai i ke kino me ka ikehu a puni ka lā, e like me ka mea i paʻi ʻia e ka pūnaewele "Eat This Not That".

1. Samona

Manaʻo ʻo Rima Kleiner ka meaʻai meaʻai i ka ʻai ʻana i ka salmon, i manaʻo ʻia ʻo ia kekahi o nā meaʻai punahele e hoʻonui ai i ka ikehu no ka mea he waiwai ia i nā meaʻai a kōkua i nā pono olakino maikaʻi, me nā pae ikehu, mahalo i nā huaora "B", ʻoi aku ka "B12", ʻo ia hoʻi. Hiki ke kōkua i ka hoʻonui ʻana i ka ikehu. ʻO ka ikehu a me ka hakakā ʻana i ka luhi ma ke ʻano maoli, a ʻo ka salmon kekahi o nā kumu kūlohelohe liʻiliʻi o ka huaʻa D, hiki ke kōkua i ke kaua ʻana i ka luhi, e hoʻoikaika ai ʻoe.

2. Laiki palau

Ua ʻōlelo ʻo Frieda Hargo, ka meaʻai meaʻai, he meaʻai nui ka laiki palaka, he meaʻai nui ke kanaka i ka emi ʻana o ka ikehu, no ka mea, he waiwai ia i ka manganese, he mineral e kōkua i ke kino e hoʻohua mai i ka ikehu mai nā carbohydrates a me nā protein e ʻai ai. , ʻo ia ka mea e hoʻoikaika ai no ka manawa lōʻihi.

3. ʻAvocado

Paipai ka mea Nutritionist Helisi Amer i ka ʻai ʻana i nā avocados no ka mea ua piha lākou i ka fiber a me nā momona maikaʻi, ʻoi aku ka lohi ʻana o ia mau mea ʻelua ma mua o nā haʻalulu maʻalahi, a hāʻawi i ka ikehu hoʻomau.

4. ʻōpae

Ua hoike mai o Kauka Hargo, he waiwai nui ka spinach i ka hao, a he mea pono ke makemake ke kanaka i ka mahuahua o ka ikehu, no ka mea, o ka nele o ka hao iloko o ke kino, he mea ia e hoemi ai i ke kahe ana o ka oxygen i ka lolo, a he mea ia e luhi ai ke kanaka. no ka pale ʻana i ka ikehu maikaʻi ʻole, e hoʻohui i kekahi spinach i nā meaʻai a i ʻole hiki He mea hoʻohui i ka smoothie hua.

5. Piʻi a me nā pī

Paipai ʻo Nutritionist Ashvini Mashru i nā pīni fava a me nā pī maloʻo no ka mea he kiʻekiʻe lākou i ka fiber, e hoʻopaʻa i ke kō koko. Ua ʻōlelo ʻo ia: ʻO ka pane ʻana o ka insulin kiʻekiʻe i nā meaʻai hiki ke alakaʻi i ke kō koko haʻahaʻa, ʻo kēia emi ʻana e alakaʻi i ka luhi a me ka nalowale o ka ikehu, "Hoʻonui ka fiber soluble i ka manawa transit i loko o ka ʻōpū, pēlā e hōʻemi ai i ka manawa hoʻoheheʻe a me ka absorption a alakaʻi i kahi manaʻo piha no ka. manawa lōʻihi. "

6. Lentils

A ke manaʻoʻiʻo nei ʻo Polofesa Diana Coy Castellanos ʻo kekahi o nā kumu maʻamau o ka luhi e pili ana i ka meaʻai, ʻo ia ka anemia hemahema hao, he mea nui ka hao no ka hana ʻana i nā pūnaʻi koko ʻulaʻula e lawe ai i ka oxygen i ke kino holoʻokoʻa, a ʻo ka hao kekahi e kōkua i ke kino e hana i ka ikehu, inā ʻaʻole lawa. Mai ka hao, e luhi paha kekahi a me ka luhi.

7. Huamoa

"ʻO nā hua manu, ʻoi aku ka nui o ka hua manu a me ka yolk, ʻo ia ka koho maikaʻi loa no nā meaʻai e hoʻolako i ka ikehu," wahi a Kauka Courtney Ferreira, he mea ʻai meaʻai i kākau inoa ʻia. ʻO ka ʻai ʻana i ka hua paila e hāʻawi i ka ikehu mau, a ʻo ka protein a me nā momona maikaʻi o nā hua e kōkua i ka mālama ʻana. paʻa ke kō koko.

8. ʻuala

Ua haʻi ʻo Kauka Amer i ka ʻuala, no ka mea, ʻo ia "kekahi o nā meaʻai e hāʻawi i ka ikehu mau no ka mea aia i loko o lākou nā fiber a me nā carbohydrates paʻakikī, me nā huaora A a me C, kahi e hoʻoikaika ai i ka palekana."

9. Nā ʻalemona a me ka walnuts

Hāʻawi nā ʻalemona i ka hoʻonui ʻana i ka ikehu, no ka mea ua piha lākou i ka protein, fiber, a me nā momona maikaʻi o ka naʻau, a hāʻawi i ka manaʻo o ka māʻona no ka mea he waiwai lākou i nā minerala a me nā huaora e like me ka manganese, copper, riboflavin, a me ka magnesium e kōkua i ke kākoʻo ʻana i ka ikehu. hana," wahi a Jane Flachbart, he loea meaʻai.

ʻOiai ʻo Lauren Manganiello ka mea ʻai meaʻai e aʻo nei i ka ʻai ʻana i ka walnuts, no ka mea, ʻo ia kekahi o nā ʻano huaʻai momona i "omega-3 fatty acids e hāʻawi ai i ka manaʻo o ka māʻona a me ka hana i ka manawa like."

10. Hummus

Ua kuhikuhi ʻo Kauka Chelsea Elkin, he loea i ka meaʻai, ʻo ka ʻai ʻana i ka "hapalua kīʻaha moa e hāʻawi ai i ke kino he 15 grams o ka protein, me nā momona monounsaturated i mea nui no ke olakino o ka naʻau. Hiki ke hoʻohui ʻia ʻo Chickpeas i ka salakeke, a ma hope o ka ʻala ʻana hiki iā lākou ke hoʻololi i ka palaoa i hoʻomoʻa ʻia no nā pono hou aʻe a me ka crunch.

11. Tuna a me ka pahū palaoa holoʻokoʻa

"ʻOiai he mea nui ka ʻai ʻana i nā ʻakipaʻa maʻalahi a maʻalahi, pono paha e hoʻohui iā lākou me kahi protein liʻiliʻi a me ka momona, kahi e pale ai i nā pae kō i ke koko mai ka hāʻule koke ʻana," wahi a ka meaʻai meaʻai ʻo Rebecca Lewis.

12. Paʻi paʻi

"Hoʻokahi kīʻaha o ka paʻakai liʻiliʻi he 25 grams o ka protein, a ʻo kahi noiʻi i paʻi ʻia ma ka puke pai ʻo Appetite e hōʻike ana i nā hopena maʻona o ka cheese cottage e like me nā hopena satiating o nā hua," wahi a Kauka Elkin.

13. Yogurt Helene

Ua hoʻohui ʻo Kauka Elkin, ʻo ka Greek yogurt ka mea e hāʻawi ai i ka ikehu, no ka mea, aia he 18 grams o ka protein i kēlā me kēia lawelawe 6-auneke, me ka hoʻomaopopo ʻana i ka hoʻohui ʻana i nā huaʻai hou ma luna a me kahi punetune o nā ʻalemona ʻokiʻoki e lilo ia i mea ʻai maikaʻi loa a me ka meaʻai, me ka hāʻawi ʻana i ka calcium e kōkua ai. hooikaika iwi. .

14. Kiʻekiʻe-fiber cereal me ka waiū

Ua wehewehe ʻo Kauka Andy de Santis i ka wā e hui pū ʻia ai nā cereals waiwai nui i ka fiber, e like me ka cereal bran, me ka protein e like me ka waiū, e loaʻa ka ikehu hoʻomau, "no ka mea, aia lākou i loko o ka fiber meaʻai a me nā carbohydrates, i ʻeli ʻia me ka mālie, e hāʻawi ana i ka manaʻo o ka māʻona. no ka manawa lōʻihi me ka hāʻawi ʻana i nā pono." pono no ka noʻonoʻo a me ke kino."

15. ʻO ka palaoa palaoa a pau me ka ricotta

Eia kekahi, hāʻawi ʻo Judy Bird ka meaʻai meaʻai i kahi koho ʻē aʻe e hui pū ai i ka protein a me ka fiber i mea e piha ai no ka manawa lōʻihi, ʻo ia ka ʻai ʻana i ka berena palaoa holoʻokoʻa i uhi ʻia me ka cheese ricotta a me ka jam a i ʻole nā ​​hua i ʻoki ʻia, me ka ʻike ʻana he "hapalua kīʻaha. Aia i loko o ka ricotta he 14 grams o ka protein, ʻO ka fiber mai ka palaoa palaoa holoʻokoʻa e hoʻopiha a māʻona a mālama i ke kō koko.

16. Kīkī a me ka ʻāpala

No ka meaʻai meaʻai ʻo Michelle Stewart, manaʻoʻiʻo ʻo ia e hiki ke loaʻa ka hui ʻana o ka protein mai ka cheese, fiber a me nā carbohydrates mai nā ʻāpala, me ka hiki ke hoʻohui hou i nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, nā nati a me nā hua e hāʻawi i ke kino i nā pono o nā huaora. nā minerala, nā phytonutrients a me ka fiber.

17. Keka laiki me ka ʻoki ʻoki ʻia

Manaʻo pū ʻo Kauka Stewart i ka hui ʻana i ka protein me nā ʻakika e mālama ai i ka ikehu a puni ka lā, ma ka ʻai ʻana i nā keke laiki ʻeleʻele i hoʻopiha ʻia me ka pipi.

18. ʻO ka meloni a me ka melon

E pili ana i nā huaʻai, ʻōlelo ʻo Dr. Manganiello e ʻai i ka "watermelon a me ka melon no ka mea he hapa nui o ka wai (ma kahi o 90%), hiki ke kōkua i ka make wai ʻole no ka manawa lōʻihi, e hōʻemi ana i ka luhi a me ka luhi."

19. Ka maiʻa

“Maikaʻi ka maiʻa inā makemake ke kanaka i ka hoʻonui ʻana i ka ikehu, no ka mea, ʻekolu mau ʻano kō (fructose, glucose, a sucrose) i komo i loko o ke koko i nā wikiwiki like ʻole, ʻo ia hoʻi e loaʻa koke ke kanaka. hoʻonui i ka ikehu a ʻaʻole e pilikia ma hope o ka luhi, "wahi a Kauka Hargo. Haʻahaʻa ka ikehu no ka mea e hoʻomau ka sucrose i ke kiʻekiʻe o ke koko."

20. Koleka ʻeleʻele

Ua hoʻopau ʻo Kauka Elkin i ka ʻōlelo aʻo, me ka ʻōlelo ʻana e hiki ke ʻai ʻia ke kokoleka no ka loaʻa ʻana o ka ikehu i ka lā a pau, inā "e koho i ke kokoleka ʻeleʻele he 75% a ʻoi aku ka nui o ka koko, no ka mea e hōʻike ana kēia i ka nui o nā flavanols."

ʻO ka wānana horoscope a Maguy Farah no ka makahiki 2023