ʻO nā pōmaikaʻi kupaianaha o nā huawaina he helu ʻole

ʻO nā pōmaikaʻi kupaianaha o nā huawaina he helu ʻole

Kaulana nā hua waina no ka lilo ʻana i mea hoʻohui liʻiliʻi i ka palaoa bran, oatmeal, a me nā meaʻai ʻē aʻe a me nā mea ʻono ʻē aʻe, akā manaʻo kekahi poʻe i ka waina ma ke ʻano he kīʻaha huaʻai nui loa.

Hāʻawi pū ka hua waina i nā pono meaʻai ʻē aʻe e like me nā huaora, nā minerala a me nā antioxidants, e like me ka mea i paʻi ʻia e ka pūnaewele "Eating Well".

huawaina maloo

ʻO nā hua waina maloʻo. Ma hope o ka hōʻiliʻili ʻana, waiho ʻia nā hua waina i oʻo i ka lā e maloʻo ai. ʻO ke kaʻina hoʻomaloʻo e ʻike i nā hua waina ʻōmaʻomaʻo e lilo i kala ʻeleʻele ʻeleʻele a paʻa nā kō maoli a pau i loko. ʻO ke kaʻina hana i loko e pili ana i ka mālama ʻana iā lākou me ka lye.

ʻO nā meaʻai e pili ana i nā hua waina

Wahi a ka USDA, he hapalua kīʻaha kīʻaha waina i loaʻa:
• Kalori: 120
• Protein: 1 gram
• Ka nui o ka momona: 0 grams
• Nā kalapona: 32 grams
• Uila: 2 grams
• Nā kō: 26 grams
• Pākīpika: 298 mg
• Kalsium: 25 mg

ʻO nā pono olakino o nā huawaina

He nui nā hua waina i nā pono olakino, penei:

1. Hāʻawi i ka fiber maikaʻi o ka ʻōpū

Loaʻa i ka hapalua kīʻaha waina he 2 grams o ka fiber, e kākoʻo ana i ke olakino o ka puʻuwai a me ka puʻuwai, a hiki i nā huawaina ke ala pono e hiki ai i ka pono o ka fiber i kēlā me kēia lā, mai 28 a 34 grams, i ʻōlelo ʻia ma ka 2020-2025 Dietary Guidelines for ʻAmelika.

2. E hoʻonui i kāu ʻai pālolo

He ala maikaʻi nō hoʻi nā hua waina e loaʻa ai ka nui o ka potassium i ka meaʻai. Wahi a ka US National Institutes of Health, he mea nui ka potassium no nā ʻiʻo, ka hoʻoponopono ʻana o ka puʻuwai, a me ke koena o ka wai i loko o ke kino.

3. Koko koko a me ke kaomi

Aia nā hōʻike e hiki ai i nā huawaina ke pōmaikaʻi i ke olakino ma nā ʻano ʻē aʻe, wahi a Maggie Moon, kahi meaʻai meaʻai ma Los Angeles a me ka mea kākau o The MIND Diet. koko".

4. Prebiotics, antioxidants a me nā mea antibacterial

Loaʻa i nā hua waina nā antioxidants e hiki ke kōkua i ka hoʻoikaika ʻana i ka hana cardiovascular, a loaʻa iā lākou nā waiwai antibacterial e hiki ke hoʻomaikaʻi i ke olakino waha. Loaʻa nā hua waina i nā prebiotics, hiki ke hoʻoikaika i ke olakino o ka ʻōpū.

nā pilikia kūpono

Hoʻomaopopo ka mea akamai i ka meaʻai ʻo Moon he paʻakikī ke ʻai nui i nā meaʻai kūlohelohe a hiki i ka loaʻa ʻana o kahi hopena maikaʻi ʻole, me ka ʻike ʻana ʻo nā hopena ʻino loa e hiki ke hiki ke loaʻa i ka wā e ʻai nui ai i ka waina he ʻōpū ʻeha, ma muli paha o ka nui o ka fiber, potassium a i ʻole ka waiʻona. nā kō. Manaʻo ʻo Moon i ka lawelawe ʻana ma kahi o kahi hapaha o ke kīʻaha, a pono e nīnau ka poʻe maʻi maʻi i kā lākou kauka a meaʻai meaʻai paha no nā ʻōlelo aʻoaʻo, no ka mea, hiki i ka liʻiliʻi o nā hua waina ke kiʻekiʻe i ka carbohydrates.

Ka hana ʻana i nā huawaina ma ka home

Hiki ke hana ʻia nā hua waina ma ka home, ma ke koho ʻana i nā hua waina hou a me ka noʻonoʻo ʻana i ka waiho ʻia ʻana o nā hua waina e hōʻike ana i nā wahi palupalu a i ʻole nā ​​​​hōʻike o ka pala, a laila holoi ʻia nā hua waina a maloʻo loa ma mua o ka hoʻokaʻawale ʻana i nā kumu mai nā hua waina, a laila e māhele ʻia nā hua waina ma luna. kahi pā bakena nui i hoʻopaʻa ʻia me ka pepa pepa, A laila e hoʻokomo i ka umu stovetop ma 100 ° C, a ʻeleʻele a maloʻo nā hua waina, no 4 a 6 mau hola. E waiho i nā huawaina e maʻalili ma mua o ka hoʻololi ʻana iā lākou i loko o kahi hue a hoʻopaʻa paʻa ma mua o ka mālama ʻana iā lākou i loko o ka friji no nā hopena maikaʻi loa.

ʻO ka wānana horoscope a Maguy Farah no ka makahiki 2023