ʻO nā meaʻai kakahiaka maikaʻi a ʻono e kōkua iā ʻoe e hoʻemi i ke kaumaha

He maʻa olakino ka ʻai ʻana i ka ʻaina kakahiaka inā mālama ʻoe i kou kaumaha, no ka mea, ua hōʻike ʻia ka noiʻi ʻana i ka poʻe e ʻai mau i ka ʻaina kakahiaka e ʻoi aku ka wiwi, e hoʻonui ana i ko lākou kūlana o ka lilo ʻana o ke kaumaha a me ka hōʻoia ʻaʻole e loaʻa hou. ʻO ka mea hou aku, loaʻa iā lākou ka nui o ka fiber - a mākou e wehewehe ai ma hope - calcium, vitamina A a me C, riboflavin, zinc a me ka hao a ʻai i ka momona liʻiliʻi a me ka cholesterol, ma muli paha o ka ʻai ʻana i nā kīʻaha i waiwai i nā huaora a me nā minela a me nā hua i waiwai maoli i loko. meaʻai.

Akā, ʻaʻole ia he manaʻo pono ʻoe e ʻai i ka cereal e loaʻa ai ke ʻano kūpono. Akā, e hoʻāʻo i kekahi o kēia mau meaʻai kakahiaka e kōkua iā ʻoe e hoʻemi i ke kaumaha

1- Huai

Loaʻa i ke kīʻaha o nā huaʻai he 8 kalama o ka fiber (ʻoi aku ia ma mua o ka pālua o ka fiber i loaʻa i loko o nā strawberries a ma kahi o ka nui like me ke kīʻaha no kekahi ʻano pīni). He aha ka mea maikaʻi no kēlā mau fiber? Ua hōʻike ʻia kekahi mau noiʻi hou i paʻi ʻia ma ka "Journal of Nutrition" ʻo ka ʻai ʻana i ka fiber kekahi ala e pale ai i ka loaʻa ʻana o ke kaumaha a i ʻole e paipai i ka pohō kaumaha. I loko o ka noiʻi ʻelua makahiki, ua ʻike nā mea noiʻi i ka piʻi ʻana o 8 grams o ka fiber no 1000 calories i hopena i ka pohō kaumaha o 4.25 paona.

2- Oatmeal

Hiki i ka Oatmeal ke kōkua iā ʻoe e lilo i ke kaumaha ma nā ʻano ʻelua. Ka Papa Hana XNUMX: Inā hui pū ʻia me ka fiber, ʻoi aku ka lōʻihi o kou piha ʻana. Hana XNUMX: Ua hōʻike ʻia kahi noiʻi hou i paʻi ʻia ma ka “Journal of Nutrition” ʻo ka ʻai ʻana i ka ʻaina kakahiaka i loko o nā meaʻai momona i nā carbohydrates hoʻolohi lohi - e like me: oatmeal a i ʻole cereal bran - ʻekolu hola ma mua o ka hoʻoikaika kino hiki ke kōkua iā ʻoe e puhi i ka momona. aka pehea? ʻAʻole hiki i ka ʻai ʻana i nā ʻakipaʻa lohi i kou koko koko e like me ka nui o nā ʻakika maʻemaʻe (e laʻa me ka toast keʻokeʻo). Eia kekahi, ʻaʻole piʻi ka nui o ka insulin i ka wā e ʻai ai i kēia meaʻai, no ka mea, he kuleana ko ka insulin i ke koi ʻana i ke kino e mālama i ka momona, a ʻo ka mālama haʻahaʻa ʻana o ke kō koko koko e kōkua i ka puhi ʻana i ka momona.

3- Yogurt

Ua hōʻike ʻia kahi hōʻike hou, i paʻi ʻia ma ka "New England Journal of Medicine", i nā meaʻai e pili ana i ka hoʻololi ʻana i ke kaumaha, me nā meaʻai ʻelima kiʻekiʻe e hāpai i ka pohō kaumaha. ʻO ka Yogurt kekahi o lākou, a aia kekahi kumu e ʻai ai ʻoe i ka yogurt: ʻO ka protein i loko o ia mea e hāʻawi iā ʻoe i kahi ʻoi hou inā ʻoe e ʻimi nei i ke kino. ʻAʻole ʻike ka poʻe ʻepekema i ke kumu o ka pili ʻana o ka yogurt i ka pohō kaumaha, akā hiki ke pāʻani i ka probiotics i loko o ka yogurt. (Malia paha he mea nui ka yogurt i ka meaʻai o ka poʻe mālama ola kino.)

4 pīkī pīkī

ʻO nā nuts kekahi o nā meaʻai ʻelima maikaʻi loa i ʻōlelo ʻia e nā mea noiʻi Harvard e hāpai i ka hoʻemi kaumaha. Inā makemake ʻoe e kau i hoʻokahi punetēpuni a i ʻole ʻelua o ka pata pīnī ma luna o ka palaoa palaoa holoʻokoʻa (ʻo ia ka mea waiwai i ka lohi ʻana i nā haʻaleʻa), hiki iā ʻoe ke hoʻohui i nā nati i kāu oatmeal.

5- hua

Loaʻa i nā hua manu ka protein i mea maikaʻi loa i ka poʻe e hahai ana i ka ʻai. Hāʻawi ka protein iā ʻoe i ka piha no ka manawa lōʻihi e hoʻohālikelike ʻia i nā ʻakika a me nā momona. Eia kekahi, ua hōʻike kekahi mau haʻawina e ʻoi aku ka piha o ka poʻe e ʻai ana a ʻai i nā hua no ka ʻaina kakahiaka a ʻoi aku ka lōʻihi o ka lilo ʻana o ke kaumaha ma mua o ʻelua o ka poʻe i loaʻa ka nui o nā calorie mai ka berena.