ʻO nā pono olakino o ka nati

Aia nā hua i kēia manawa i ka nānā ʻana ma muli o ko lākou mau pono olakino, a pololei hoʻi. E like me nā ʻanoʻano, ʻo ka nati liʻiliʻi i hoʻokaʻawale ʻia e hoʻopili i kahi punch meaʻai ikaika, a hiki ke kōkua iā ʻoe e kiʻi i nā huaora a me nā minela āu e pono ai no ka meaʻai olakino, kaulike.

He ʻokoʻa iki ka ʻai ʻana o nā nati a pau a hāʻawi ʻia nā pono olakino ʻokoʻa ke ʻai ʻia ma ke ʻano o ka meaʻai olakino olakino. ʻOiai he kiʻekiʻe ka momona o nā nati, ʻo ia ka hapa nui o nā ʻano mono-saturated puʻuwai. Inā ʻoe e nānā ana i kou kaumaha, pono ʻoe e ʻimi ʻaʻole ʻoi aku ma mua o hoʻokahi lima liʻiliʻi i kēlā me kēia lā.

ʻalemona

Hoʻopiha ʻia nā ʻalemona holoʻokoʻa me ka fiber, calcium, a me ka protein, a loaʻa nā sterols mea kanu e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol. ʻO lākou hoʻi, e like me nā nati ʻē aʻe, kahi kumu maikaʻi o ka vitamina antioxidant E. E hoʻāʻo i kēia meaʻai no nā ʻalemona raspberry ʻono a me ka granola e kōkua iā ʻoe e loaʻa i kāu mau nati i kēlā me kēia lā.

Nā hua Brazil

ʻO 2-3 wale nā ​​hua brazil e hāʻawi i ka nui kūpono o ka selenium - he mineral pono e kākoʻo i ka hana immune. ʻAʻole hiki iā mākou ke loaʻa ka selenium mai nā kumu meaʻai ʻē aʻe ma UK no laila he ʻōlelo maʻalahi kēia e hiki ke kōkua i ka ʻohana holoʻokoʻa.

cashew

ʻO ka cashews kahi kumu maikaʻi o ka protein, ka hao a me ka zinc. Hana lākou i kumu waiwai ʻē aʻe o ka protein no nā mea ʻai meaʻai, vegans, a i ʻole ka poʻe e hoʻāʻo nei e hōʻemi i ka ʻai ʻana i ka ʻiʻo. E ho'āʻo e hoʻohui i kahi lima o nā wafers palai, a i ʻole, inā pulu a hui pū ʻia, e hui pū i loko o nā milkshakes, smoothies, a me nā sopa. E ho'āʻo i kēia meaʻai no ka cashew, kāloti, a me ka sopa coriander.

Peanuts

ʻOiai ʻo ka ʻono loa, ua manaʻo ʻia ka pīnī ʻo ia kekahi o nā hua liʻiliʻi maikaʻi loa no ka mea ʻoi aku ka nui o ka momona momona. ʻAʻole ʻōlelo ʻia e ʻai i ka nui o ka pīni, a ma hope o ia, ka pīni pī. Akā, e ho'āʻo e hoʻohana i ka pata nut ʻē aʻe i hana ʻia me nā ʻalemona a i ʻole cashews e loaʻa ai ka maikaʻi nati a pau me ka momona maikaʻi ʻole.

pekani

E like me nā ʻalemona, hiki i nā pecans ke kōkua i ka hoʻohaʻahaʻa i ka pae cholesterol no ka mea aia lākou i nā sterols mea kanu. Hāʻawi pū lākou i kekahi mau huaora B, he mea nui ia no ka hana ikehu.

pākaʻa

He kumu maikaʻi loa ka pistachios o ka fiber, ka hao a me ka huaora B6. E kāpīpī i nā pistachios lepo ma luna o ka yogurt, porridge, a i ʻole nā ​​lā ʻoki ʻia a i ʻole nā ​​fiku no ka ʻoliʻoli, e lilo ia i mea ʻai maikaʻi.

Walnuts

ʻO ka Walnuts kahi kumu meaʻai o ka omega-3 fatty acids (ʻike pinepine ʻia i nā iʻa ʻaila e like me ka salmon a me ka mackerel), i ʻike ʻia e kōkua i ka hōʻemi ʻana i ka mumū. ʻO ka hahai ʻana i ka ʻai anti-inflammatory hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ko mākou pilikia o kekahi mau maʻi e pili ana i ka maʻi cardiovascular a me kekahi ʻano o ka maʻi kanesa.

ʻO ka mea maʻamau, loaʻa i nā nati āpau, koe wale nā ​​pīni, nā ʻano pono olakino. No laila, he mea nui e hoʻokomo i nā ʻano mea like ʻole i kāu ʻai i kēlā me kēia manawa. ʻO kekahi o nā ala maʻalahi e hana ai i kēia, ʻo ia ka hana ʻana i kāu hui hazelnut ponoʻī - hoʻohui i kahi koho o nā nati i ʻōlelo ʻia ma luna a me nā hua ma aneʻi. E mālama i kēia i loko o ka pahu i loko o ka friji a me ka ʻai i kekahi mau lā i kēlā me kēia lā.