E ʻai i kēia mau meaʻai i ka ʻaina awakea e loaʻa ai ka ikehu

E ʻai i kēia mau meaʻai i ka ʻaina awakea e loaʻa ai ka ikehu

ʻAʻole like nā meaʻai a pau i ka pae ikehu ma ke ʻano like, a ʻo ka hoʻonui ʻana i ka ikehu e pono ai ke ʻano meaʻai holistic.

Aia i loko o ka meaʻai kaulike nā ʻano meaʻai e loaʻa ai ka ikehu, penei:

1. Oatmeal

ʻO ka Oatmeal kahi waiʻaʻaʻai-nui i hoʻopiha ʻia me nā huaora, nā minela a me ka fiber soluble. Hoʻokaʻawale ʻia lākou ma ke ʻano he mau kalapona paʻakikī, no laila, lōʻihi ka lōʻihi o ka hoʻoheheʻe ʻana ma mua o kāu ʻai ʻai sugary. Hāʻawi ka hapalua kīʻaha o ka oatmeal maloʻo i ka 27 kalama o nā kalaka a me ka 4 grams o ka fiber, kahi hui ikaika no ka hoʻokele koko koko a me ka ikaika mau loa.

2. Maiʻa

ʻO ka ʻai ʻana i hoʻokahi maiʻa liʻiliʻi e hāʻawi ai i 26 grams o nā kalaka a me 3 grams o ka fiber, hiki i ke kino ke hoʻololi i ka ikehu mau loa. ʻO nā pōmaikaʻi o ka maiʻa pū kekahi, he waiwai lākou i ka potassium, he meaʻai nui ia no ka hana puʻuwai, puʻuwai a me ke aʻalolo a hoʻemi i ka ʻoki ʻana o ka ʻiʻo.

3. ʻO ka yogurt Helene

ʻO nā ʻano ʻano yogurt a pau, hāʻawi ʻia ka Greek yogurt i ka ʻai protein e hoʻomāʻona i ka pōloli. Hāʻawi ʻia kahi pūʻolo maʻamau o ka Greek yogurt ma kahi o 8 grams o nā carbohydrates a me 20 grams o ka protein. ʻO ka carbohydrates i loko o ka yogurt e hoʻonui i ka ikehu, aʻo ka protein e hāʻawi i ke kino i kahi mea ʻē aʻe e ʻeli ai, e hoʻolōʻihi i ka hopena o nā carbohydrates i ke kino.

4. ʻuala

ʻO ka ʻuala kahi kumu maikaʻi loa o nā haʻahaʻa paʻakikī, e hāʻawi ana i nā hopena lōʻihi ma nā pae ikehu. Hoʻokahi ʻuala i kālua ʻia i ka ʻuala he 24 kalama o ka waiʻaleʻa a me 4 kalama fiber. He waiwai nui ka ʻuala i nā carotenoids a me nā polyphenols, ka mea e hāʻawi ai i nā waiwai antioxidant, anti-inflammatory a me anti-cancer.

5. hua

ʻOiai ʻaʻole hāʻawi pono nā hua i ka ikehu iā lākou iho, aia i loko o lākou nā meaʻai pono no ka hana ʻana i ka ikehu. He meaʻai momona nā hua manu, akā aia pū kekahi pūʻulu o nā huaora B, kahi mea koʻikoʻi i ka hana ʻana i ka ikehu.

He 0.07 mg o ka thiamine i hoʻokahi hua moa i hoʻolapalapa ʻia, a i ʻole 6% o ka ʻai i ʻōlelo ʻia i kēlā me kēia lā. Pono ʻo Thiamine e hoʻololi i ka glucose no ka ikehu, ʻo ia ka mea e kōkua i ke kino e hoʻohana i nā kaʻa i ʻai ʻia.

6. Beetroot

Hiki i nā beets ke hoʻohui i ka meaʻai i ka meaʻai kaulike. He hopena maikaʻi kona i ka ikehu. Hāʻawi ka hapalua kīʻaha o nā beets i ʻoki ʻia e pili ana i 8 grams o nā carbohydrates a ma kahi o 2 grams o ka fiber. ʻO ka maʻa haʻahaʻa o nā kalapona i hui pū ʻia me ka nui kūpono o ka fiber e unuhi maʻamau i nā pae ikehu. ʻO ka beets kekahi kumu maikaʻi loa o nā antioxidants a me nā meaʻai i hoʻopili ʻia i ka hoʻomaikaʻi ʻana i ka ʻōnaehana cardiovascular. Hana ʻo Nitric oxide ma ke ʻano he ʻelele intracellular a extracellular pono no ka hoʻomāhuahua ʻana i nā kīʻaha koko, ʻo ia ke kumu e hilinaʻi nui ai nā mea pāʻani e hoʻomaikaʻi i ka hana haʻuki.

7. Nā ʻalemona

ʻO nā ʻalemona nā hale mana waiwai i loaʻa ka protein a me nā momona olakino. ʻO kahi lawelawe 30-gram o nā ʻalemona holoʻokoʻa e hāʻawi ana ma kahi o 6 grams o nā carbohydrates, 6 grams o ka protein, a me 14 grams o ka momona. Ma muli o ka haʻahaʻa o ka ʻalemona i ke kō, ʻaʻole paha lākou e hoʻoulu i ke koko koko kiʻekiʻe. ʻO nā ʻalemona kekahi kumu maikaʻi o nā meaʻai pono e like me nā huaora B a me E a me ka magnesium.

8. Nā hua chia

Loaʻa i nā hua Chia kahi ratio kaulike o ka protein, nā kalapona a me nā momona, e hāʻawi ana i ka hoʻokuʻu mau ʻana o ka ikehu e hāʻawi iā ʻoe i ka ikaika a puni ka lā. ʻO kahi 30-gram o nā kumulāʻau chia e hāʻawi ana ma kahi o 12 grams o nā kalapona, 4 grams o ka protein, a me 9 grams o ka momona, me ka fiber.

9. ʻōpae

Hāʻawi ka Spinach i nā pono olakino he nui, me kāna kuleana i ka hoʻonui ʻana i nā pae ikehu. He waiwai nui ka spinach i ka hao, he mea nui ia no ka hana ʻana i nā ʻāpana koko ʻulaʻula. Hiki ke hoʻopili ʻia ka spinach i nā pae ikehu, no ka mea, pono nā ʻulaʻula ʻulaʻula no ka lawe ʻana i ka oxygen, a pono ka oxygen no ka hana ikehu.

10. Quinoa

Ua ʻike ʻia ʻo Quinoa ma ke ʻano he mea kanu kumu o ka protein, a me ka palaoa holoʻokoʻa i loaʻa ka hopena ikaika o ka ikehu, ma muli o ka loaʻa ʻana o ʻeiwa mau waikawa amino koʻikoʻi, e hoʻolilo iā ia i protein piha a he meaʻai maikaʻi loa no ka hoʻoponopono ʻana i ke kino. Hoʻokahi kīʻaha o ka quinoa i hoʻomoʻa ʻia e hāʻawi i 40 grams o nā kalaka, 8 grams o ka protein, a me 5 grams o ka fiber. ʻO Quinoa kahi kumu maikaʻi o ka magnesium, potassium, phosphorus a me ka hao.

11. ʻAiki

ʻIke ʻia nā Blueberries no ko lākou kala ʻoi aku ka maikaʻi, akā ke kaena pū nei lākou i nā meaʻai maikaʻi e hiki ai ke hoʻonui i ka ikehu. ʻO Blueberries kahi kumu maikaʻi o nā carbohydrates, a piha i nā antioxidants e hakakā i ke koʻikoʻi oxidative a hoʻemi i ka luhi. Loaʻa i nā Blueberries he 14 mg o ka huaora C no ke kīʻaha, ʻo ia ka 15% o ka nui o kēlā me kēia lā.

12. Hummus

Hāʻawi ʻo Chickpeas i nā ʻano meaʻai nui e pono ai no ka hana ʻana i ka ikehu. He waiwai ia i nā ʻakika paʻakikī a me ka fiber, kahi e hoʻokuʻu mau ai i ka glucose i loko o ke kino. Hoʻomākaukau pinepineʻia me kaʻailaʻoliva, hiki ke lilo i kumu maikaʻi o nā momona maikaʻi.

Hāʻawi ka hapalua kīʻaha moa i 20 grams o nā kalapona, 6 grams o ka protein, a me 4 grams o ka fiber, he mea maikaʻi loa ia no ka hoʻokuʻu mau ʻana o ka ikehu.

13. Lentils

Hoʻopiha ʻia nā Lentils me nā meaʻai, he kumu maikaʻi ia o nā haʻahaʻa paʻakikī, hāʻawi i ka hoʻokuʻu mau ʻana o ka ikehu ma hope o ka ʻai ʻana a hāʻawi i nā pae kō koko paʻa. Loaʻa i ka hapahā kīʻaha lentil he 30 kalama o nā kalaka, 12 kalama o ka protein, a me 5 kalama o ka fiber. ʻO ka nui o ka fiber e kōkua i ka hoʻoponopono ʻana i ka ʻai a me ka ikehu.

14. Piʻi

He ʻāpana o ka ʻohana legume, ʻo ka pī kahi meaʻai momona nui e hiki ke hoʻopilikia nui i nā pae ikehu. Piʻi nā pīni i nā haʻalulu paʻakikī, ʻo ia ka mea hiki ke hāʻawi i ka hoʻokuʻu mau ʻana o ka ikehu ma hope o ka ʻai ʻana iā lākou. Hāʻawi ka hapalua kīʻaha pīni e pili ana i 20 grams o nā kalapona a me 7 grams o ka fiber.

15. Nā lā

Loaʻa i nā lā ka glucose, fructose a me ka sucrose, ʻo ia hoʻi he waiwai lākou i nā kō maoli a hiki ke hoʻoikaika wikiwiki i ka ikehu. Loaʻa i ka lā pitted he 18 kalama o nā kalapona, e lilo ia i mea hoʻoikaika ikaika. Loaʻa i nā lā nā meaʻai waiwai nui, me ke keleawe, ka hao, ka manganese a me ka pālolo.

Makemake nā Pisces i ka horoscope no ka makahiki 2024