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ʻO ka manawa āu e lohe ai i ka huaʻōlelo 'momona', wikiwiki ʻoe e haʻalele - keu hoʻi inā e hana ana ʻoe i kekahi aupuni hoʻemi kaumaha. ʻO ke kānāwai maʻalahi no ka pohō kaumaha e puhi i nā calorie hou aku ma mua o ka mea āu e ʻai ai. E hoʻoikaika kēia i kou kino e wāwahi i ka momona i mālama ʻia e loaʻa ai ka nui o ka ikehu i koi ʻia.
I nā huaʻōlelo maʻalahi, inā makemake ʻoe e māka i kou ʻāʻī turuki, a laila pono ʻoe e nānā i kāu ʻano meaʻai. No laila, pono kāu papaʻai e hoʻopili i kahi kaulike o nā meaʻai momona-momona no nā hopena maikaʻi aʻe.
ʻAʻole nā diabolo nā momona āpau e like me ka mea i manaʻo ʻia e nā poʻe he nui a pono i ko mākou kino i nā momona pono e hana pono a kōkua i ka pohō kaumaha. Hiki ke hoʻokaʻawale ʻia nā momona me nā momona maikaʻi a maikaʻi ʻole. Kōkua nā momona maikaʻi i ka hoʻonui ʻana i kāu metabolism a pale pū i kou puʻuwai mai nā ʻano maʻi like ʻole [1] [elua] .
Huikau ka hapanui o ka poʻe e pili ana i kahi momona maikaʻi mai kahi maikaʻi ʻole, no laila e kūkākūkā kākou i kekahi o nā mea ʻai e pono e hoʻopili ʻia i kāu papaʻai no ka wikiwiki a me ke kaupaona kūpono e ʻike ʻia nā momona maikaʻi i loko o lākou.
ʻO nā kiʻiʻoniʻoni olivia colman a me nā hōʻike TV
1. ʻApekila
Loaʻa he 80 pakeneka momona, loaʻa i ka avocado kahi waikawa momona i kapa ʻia ʻo ka acid acid ʻo ia ka mea maikaʻi loa no ke olakino o kekahi [3] . Ua ʻike ʻia ma loko o ka noiʻi he nui ka potassium o ka avocado ma mua o ka maiʻa a kōkua i ke kaua ʻana i ka kolesterol [4] .
Ua ʻike ʻia nō hoʻi ka poʻe e hoʻopili ana i ka avocado i kā lākou papaʻai e liʻiliʻi ka momona o ka ʻōpū ma muli o ke alo o ka momona maikaʻi e kōkua ai e hoʻomaikaʻi i kāu metabolism. [5] .
2. Nut
Ua manaʻo ʻia nā hua nati e like me nā mea ʻai olakino i ʻoi loa i nā momona maikaʻi, ka fiber a me ka protein [6] . Ua hōʻike ʻia nā noiʻi e ʻoi aku ka maikaʻi o ke olakino a me nā momona o ka momona e like me kēia mau momona momona no ka pohō kaumaha. [7] .
3. Nā Hua Chia
Loaʻa nā 28 gram o nā hua chia ma kahi o 9 mau huna o nā momona maikaʻi. Loaʻa i nā hua Chia nā omega-3 fatty acid olakino, kahi mea olakino puʻuwai maikaʻi loa a loaʻa pū nā momona maikaʻi no nā paona maikaʻi [8] .
nā ʻōlelo aʻoaʻo olakino no ka ulu ʻana o ka lauoho
4. Nā mea kanu
Hoʻopiha ʻia kēia mau hua me ka omega-3 fatty acid a me nā olonā olakino, a me 9 g momona (i 2 mau punetēpu), kahi e aneane pau ʻole i ka hoʻomohu ʻole ʻia. [9] . Kōkua ka mea o ka puluniu i ka flaxseeds i ka hoʻoliʻiliʻi kaumaha a kōkua pū hoʻi i ka hoʻēmi ʻana i ke kiʻekiʻe o ke kolesterol [10] .
papaʻai meaʻai e lilo i slim
5. kokoleka pouli
Hāʻawi kēia mau mea ʻono i kahi nui maikaʻi (9 g) o ka momona olakino e piʻi a 65 keneta [umikumākahi] . ʻO ke kokoleka pouli ka pae kiʻekiʻe loa o nā antioxidant e kōkua i ka kaohi ʻana i ka cholesterol a me ke kahe o ke koko.
6. Huamoa holoʻokoʻa
Ua hōʻike ʻia nā noiʻi hou ʻaʻole ka hopena o ka kōkōlika i loko o ka hua manu holoʻokoʻa i ka pae kolesterol i loko o ke koko. ʻOiaʻiʻo, ʻo kahi hua manu wale nō ka meaʻai e loaʻa i kēlā me kēia mea momona e pono ai i ko mākou kino [12] .
Loaʻa i nā hua manu i nā antioxidant ikaika e waiwai nui no ko mākou olakino, kahi e hana ai i ka hua manu āpau i meaʻai ʻai aloha hoʻoliʻiliʻi [13] .
7. Iʻa momona
Loaʻa nā iʻa e like me ka salemona, mackerel, sardine, herring a me trout i nā omega-3 fatty acid e kōkua i ka pohō kaumaha. [14] . Eia kekahi, ʻo ka ʻai ʻana i ka iʻa momona momona ka mea e ʻoi aku ai ke olakino o ke kanaka, me ke ʻano puʻuwai ʻoi aku ka maikaʻi a me ka pale mai nā maʻi e like me ka dementia [umikumālima] .
8. Aila Oliva Extra-Virgin
ʻO ka aila ʻoliva keu-wahine i manaʻo ʻia ʻo ia kekahi o nā meaʻai olakino loa, akā he kakaikahi wale nō ka poʻe i ʻike he kiʻekiʻe loa ia i nā momona momona. He nui nā pono olakino a loaʻa nā huaora E, ka huaʻai K a me nā antioxidant ikaika, ka mea e kōkua i ka hoʻemi olakino maikaʻi [16] .
9. ʻO kaʻaila niu
ʻO kekahi o nā kumu waiwai maikaʻi loa o nā momona momona i kēia lā i loaʻa iā mākou, aia ma ka aila niu ma kahi o 90 kenetene o nā momona momona a pono āpau no ke olakino o kekahi. [16] .
ʻo ka pale maka maikaʻi loa no ka ʻili ʻālohilohi
Hana maoli nā momona i nā catalist e hoʻonui i ka metabolism o ko mākou kino a kōkua i ke puhi ʻana ma kahi o 120 calories i kēlā me kēia lā. Kōkua pū kēia mau momona momona i ka hoʻoliʻiliʻi ʻana i ka momona o ka ʻōpū [17] .
10. ʻO Yoghurt momona piha
Aia kekahi kuhi hewa maʻamau ʻo nā mea ʻai i piha nā momona i maikaʻi ʻole no ke olakino, akā ua hōʻike ʻia nā noiʻi e ʻoiai nā meaʻai i loaʻa nā momona kiʻekiʻe he mea maikaʻi loa ia no ko mākou olakino. ʻO ka yoghurt momona piha, no ka laʻana, kōkua i ka digestion, hakakā i nā maʻi puʻuwai a me ka momona [18] .
Ma kahi palapala hope loa…
Pono ka momona i ko mākou kino a me ke olakino holoʻokoʻa. ʻO ka papaʻai kaulike e komo i nā momona momona monounsaturated a polyunsaturated. E makaʻala i ka nui āu e ʻai ai no ka mea ʻo ke aka haʻahaʻa.
Nā nīnau i nīnau pinepine ʻia
P. Hiki i nā momona olakino ke kōkua iā ʻoe e lilo i ka paona?
TO. ʻO nā momona momona monounsaturated nā momona momona i ʻike pinepine ʻia i ka ʻaila ʻoliva, nā nati, nā hua a me nā meaʻai o ka holoholona. Hiki i nā papaʻai kiʻekiʻe i nā momona momona monounsaturated ke kōkua me ka pohō kaumaha a hoʻoliʻiliʻi paha i nā mea pilikia no ka maʻi puʻuwai, inā ʻaʻole lākou e hoʻohui i nā calorie keu i kāu papaʻai.
P. Hana anei nā momona olakino i loaʻa iā ʻoe ke kaumaha?
nā meaʻai momona i ka huaora b12 no nā mea ʻai meaʻai
TO. ʻOiai ʻoi aku ka momona o nā calorie ma ka gram ma mua o ka protein a me nā carbohydrates, ʻo nā papaʻai i kiʻekiʻe i ka momona ʻaʻole e momona ka poʻe. Pili loa kēia i ka pōʻaiapili. ʻO ka papaʻai i kiʻekiʻe i nā carbs a me nā momona e momona ai ʻoe, akā ʻaʻole ia no ka momona.
Q. He momona momona paha ka waiūpī pīpī?
TO. Ae.
