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ʻO ka ʻāina kakahiaka ka ʻai nui a koʻikoʻi o ka lā. ʻO ka loaʻa ʻana o ka ʻaina kakahiaka a olakino hoʻi e mālama pono ai i ka lā holoʻokoʻa e hoʻokō i nā hana o ka lā. He mea nui loa ʻaʻole ʻoe e lele i ka ʻaina kakahiaka i kēlā me kēia kumu kūʻai. ʻO ka haʻalele ʻana i ka ʻaina kakahiaka hiki ke alakaʻi i kekahi mau pilikia olakino.
ʻO nā mea ʻē aʻe ma mua o ka hoʻoikaika ʻana iā ʻoe, ʻo ka loaʻa ʻana o ka ʻaina kakahiaka momona i mea e olakino ai i ka holo lōʻihi. Eia kekahi, kākoʻo kēia pāʻina mua o ka lā i kāu mau pahu hopu kaumaha. Ke hoʻāʻo nei e lilo i kaupaona, ke nānā nei i ka mea āu e ʻai ai no ka ʻaina kakahiaka hiki ke kōkua iā ʻoe e hōʻea i kāu pahuhopu lilo kaumaha i ka mua.
pehea e hoʻopaʻa ai i nā uʻi haʻalulu i nā lā 7
ʻOihana loea, pono e ʻai i ka ʻaina kakahiaka i loko o hoʻokahi hola o ke ala ʻana. Inā ʻaʻole ʻoe pololi loa ma hope koke o kou ala ʻana, hiki iā ʻoe ke hoʻokaʻawale i kēia pāʻina i ʻelua mau ʻāpana liʻiliʻi. E ʻai iki ma hope koke iho o kou ala ʻana a me kahi pāʻina liʻiliʻi ma hope paha o hoʻokahi hola a ʻelua paha.
Eia kekahi, inā hoʻoikaika ʻoe i ke kakahiaka, hiki iā ʻoe ke ʻai i kahi mea māmā ma mua o kāu wā hoʻoikaika a laila kahi mea kaumaha paha he hapalua hola ma hope o ka hoʻolālā ʻana. E hoʻāʻo e loaʻa hou i ka ʻaina kakahiaka ʻaukake ma mua o ka hoʻolālā a me ka protein-centric ma hope.
Aia kekahi mau meaʻai ke hoʻohui ʻia i ka papa ʻaina kakahiaka i kēlā me kēia lā hiki ke hāʻawi iā ʻoe ʻaʻole wale i nā pono olakino akā hiki ke kōkua iā ʻoe e mālama i kahi kaupaona olakino.
No laila, inā makemake ʻoe e hāhai i ke aupuni hoʻohaʻahaʻa kaumaha, ʻoi aku ka maikaʻi o ka makaʻala i nā meaʻai e hiki ke kōkua iā ʻoe e hōʻea i kāu pahuhopu hoʻemi kaumaha. E heluhelu e ʻike i nā mea āpau āu e ʻai ai i ka wā ʻaina kakahiaka i mea e lilo ai ke kaumaha i kahi ʻano olakino.
E ʻai i nā mea ʻai aʻe 23 ma ka wā ʻaina kakahiaka a nānā i ka hoʻemi olakino olakino.
ka meli a me ke kinamona no ka ʻekene i ka pō
1. Yogurt
Manaʻo ʻia ʻo Yoghurt kekahi o nā meaʻai waiū waiū maikaʻi. Loaʻa iā ia nā probiotics (bacteria a me nā hū) hiki ke hoʻomaikaʻi i ka hana o kou ʻōpū. Pale kahi ʻōpū olakino i ka mumū a me ke kūpaʻa leptin i kumu i ka momona. Kūpono ke yoghurt momona piha ke hoʻāʻo nei ʻoe e lilo ka paona. Hōʻalo i ka yoghurt momona momona ʻoiai hoʻouka ʻia me ke kō. ʻOi aku ka ʻono o Yoghurt ke ʻai ʻia me ka cereal ʻaina kakahiaka.
2. Huamoa
Aloha kekahi i nā hua. Eia nō naʻe, e like me ka ʻike kuhihewa ʻana e nā mea he nui, ʻaʻole alakaʻi nā hua i nā puʻuwai puʻuwai a i ʻole hoʻololi i ke kō ʻana o ke koko i kekahi ʻano. ʻO lākou, ʻo ka ʻoiaʻiʻo, ʻo ia kekahi o nā meaʻai maikaʻi loa e hōʻemi i ka paona. Nui lākou i ka protein a me nā momona olakino e hoʻopiha ai iā ʻoe ma mua o ka nui o nā calori.
Ke mānoanoa i nā mea momona, hāʻawi nā hua i kou kino me nā mea pono āpau e pono ai (13 mau wikamina a me nā minelala nui) ʻoiai e ʻai ana i ka meaʻai kalokō. Ua ʻike nā noiʻi he hiki i nā hua ke pale aku i ka ʻai nui ke pau i ka wā ʻaina kakahiaka ke hoʻohālikelike ʻia i ka ʻai ʻana o nā ʻeke. Paipai nā hua moa i ka pohō kaumaha ma ke kāohi ʻana i ka makemake.
3. Broccoli
Waiwai kēia mea kanu i ka puluniu a hoʻopiha piha. Loaʻa iā ia kahi nui o ka protein i hoʻohālikelike ʻia i nā mea kanu ʻē aʻe. Ke hoʻāʻo nei e lilo i ka kaupaona, maikaʻi ka ʻai ʻana i kēia mea kanu koloka ʻoiai he hui maikaʻi loa ia o ka fiber, protein a me ka momona haʻahaʻa. Hoʻomaopopo pū ʻia ʻo Broccoli i kahi ʻāpana hakakā cancer i kapa ʻia ʻo sulforaphane.
4. Nā Hua Chia
Manaʻo ʻia kekahi o nā meaʻai momona loa, nā hua chia i 11 g o ka fiber, 9 g momona a me 4 g protein i loko o hoʻokahi auneke (28 g) e lawelawe ana. Hāʻawi wale nā hua Chia i ka 1 g o ka carbohydrate digestible no kēlā me kēia lawelawe a no laila hiki ke kapa ʻia he meaʻai low-carb a me ke kumu maikaʻi o ka fiber.
Ma muli o kēia kiʻekiʻe o ka fiber, hiki i nā ʻano chia ke omo i nā manawa he 12 i ko lākou kaupaona i ka wai. Huli ia i kahi ʻano gel a hoʻonui i ka wā i kou ʻōpū. Ke noʻonoʻo nei i kāna kumukānāwai nutritional, nā hua chia e hana pono i kahi meaʻai nui i kāu papaʻai pohō. Hoʻopiha piha nā hua Chia iā ʻoe a hiki ma laila e hōʻemi i ka makemake, e pale ana iā ʻoe mai ka ʻai nui.
5. Nā Piʻi ʻEleʻele
Hiki ke pōmaikaʻi kēia mau mea no ka pohō kaumaha. ʻO nā pīni ʻeleʻele kiʻekiʻe i ka fiber (16 g i kahi lawelawe 100 g) a me ka protein (21 g i kahi lawelawe 100 g), i ʻike ʻia e alakaʻi i ka māʻona. Loaʻa i nā pīni ʻeleʻele i ka starch kūpale. Eia nō naʻe, pono ʻoe e hoʻomākaukau pono iā lākou i hiki ai ke maʻalahi i ka ʻai.
6. ʻApekikana
ʻO kekahi o nā hua kū hoʻokahi, nā avocados, ʻaʻole like me nā hua ʻē aʻe, ʻaʻole i hoʻouka ʻia me nā kāhū. Loaʻa nā momona momona i nā avocadoes. Kiʻekiʻe kēia hua i loko o ka monicsaturated oleic acid. ʻO kēia ka momona like i loaʻa i loko o ka aila ʻoliva. Aia i loko o nā Avocados kahi nui o ka wai a me nā fiber, no laila ʻoi aku ka liʻiliʻi o ka ikehu.
Hiki iā ʻoe ke hoʻohui iā lākou i nā salakeke mea kanu a loaʻa iā lākou no ka ʻaina kakahiaka. Ua hōʻike ʻia nā noiʻi e hiki i ka momona o kēia hua ke hoʻonui i ka beta carotene a me ka mimiki carotenoid. Aia i loko o nā Avocados ka potasiuma. Hana kēia i kēia hua i kekahi o nā kumu waiwai maikaʻi loa o ka momona olakino e pono e hoʻopili ʻia i kāu papaʻai hoʻohaʻahaʻa kaumaha. Eia nō naʻe, mālama i ka lawe ʻana o kēia hua i kaulike.
papa inoa o nā huaʻai e ʻai ai i ka wā hāpai
7. Walnuts
Kūlike ʻole i ka manaʻo nui, ʻaʻole momona nā walnuts e like me ka mea e manaʻoʻiʻo ai iā lākou. Hāʻawi lākou i meaʻai maikaʻi loa e hoʻopau i kāu ʻaina kakahiaka. Loaʻa i nā walnuts he 15 g protein, 7 g fiber a ma kahi o 56 g momona momona i kahi lawelawe 100 g. Paipai kēia mau mea i ka pohō kaumaha i hōʻike ʻia e nā noiʻi like ʻole. Eia nō naʻe, no ka mea kiʻekiʻe lākou i nā calories, e hōʻoia e ʻai ʻole ʻoe ma mua o ka lima o lākou. Hiki ke ʻai ʻia nā walnuts ma ke ʻano o ka meaʻai māmā.
8. ʻAmelemona
Ke hoʻopau ʻia i ka hoʻohaʻahaʻa, hiki i kēia mau mea ke hoʻohui maikaʻi loa i kāu papa hana hoʻohaʻahaʻa kaumaha. Loaʻa iā lākou he 49 g o nā momona, 21 g protein a me 12 g fiber i kahi lawelawe 100 g. ʻO ka poʻe e ʻai i nā ʻalemona ke ʻike ʻia e ʻoi aku ke olakino a me ka wīwī ma mua o ka poʻe ʻaʻole. Hiki i ka ʻai almond ke hoʻomaikaʻi i kou olakino olakino holoʻokoʻa. Eia naʻe, mai binge i ka nui o nā ʻalemona. Loaʻa iā lākou i ke kaulike. 4 i ka 5 mau ʻalemona e lawa no ka lā.
9. ʻOmoti
ʻO ka ʻai ʻana i ka oatmeal pinepine i ka wā o ka ʻaina kakahiaka ua hōʻike ʻia he hopena hopena maikaʻi maikaʻi. Hoʻopiha ʻia ʻo Oatmeal me ka fiber (11.6 g no 100 g lawelawe) a hiki ke hoʻokau iā ʻoe i ka lōʻihi. Hoʻopili ʻia ʻo Oatmeal me nā huakōpī 'lohi-hoʻokuʻu' a e like me nā noiʻi, me kēia i ka wā ʻaina kakahiaka i hoʻonohonoho ʻia i 3 mau hola ma mua o ka hiki i kāu hoʻoikaika kino ke kōkua iā ʻoe e kuni i ka momona. Hoʻouka ʻia nā Oats me nā beta-glucans e hoʻonui ai i ka māʻona, a pēlā e pale ai iā ʻoe mai ka ʻai nui.
10. ʻO Peppers
Kuhi ʻia nā pepelu bele no ka hoʻemi kaumaha. Hiki iā lākou ke hoʻohana e hoʻopihapiha i kahi pāʻina kakahiaka me ka hoʻohui ʻole o nā calorie. ʻO Bell peppers kahi kumu waiwai nui o ka wikamina C a me B6, folate, potassium a me ka manganese. ʻIke ʻia lākou he mea maikaʻi i ka puhi ʻana i ka momona i ke kino.
11. Pākaʻakai
Ua hana ʻia nā noiʻi ʻana pehea e hiki ai i ka grapefruit ke kōkua maikaʻi i ka lilo ʻana o ka kaumaha. ʻO ka hybrid o ka ʻalani a me ka pummelo, he haʻahaʻa ka ʻaʻā momona o ka momona i ka huaʻulu. ʻO ka ʻai ʻana i ka hapalua o ka huaʻakai i ka hapalua hola ma mua o ka ʻaina kakahiaka hiki ke kōkua iā ʻoe e māʻona hou a no laila e hōʻemi ai ʻoe i ka ʻai.
nā kiʻiʻoniʻoni hollywood piha
12. Mīkini Pīnī
Ua loaʻa i kahi noiʻi kahi papaʻai i loaʻa nā meaʻai me nā kiʻekiʻe kiʻekiʻe o nā momona momona hiki ke kōkua i ka lilo ʻana o ka paona. ʻO ka pīpī pīpī kekahi o lākou. Ma ke ʻano he mea, he 50 g momona o ka waiūpī, 25 g protein a me 20 g carbohydrates i kahi lawelawe 100 g. ʻO ka momona i ka pīpī pīpī ka momona momona momona o ka puʻuwai. Ua like kēia me ke ʻano momona i loaʻa pū kekahi i nā avocados, nā nati a me nā aila ʻoliva.
13. Pata ʻAmekona
Nānā ʻia nā nati i nā meaola āpau e kōkua i ka pohō kaumaha. ʻO ka 100 g ka lawelawe ʻana i ka waiū almond he 56 g momona, 21 g protein a me 10 g fiber. ʻIke ʻia ka waiūmona i ka mālama pono ʻana i nā pae kō kō. He mea kōkua kēia i ka pale ʻana i ka ʻūlū i nā pae kō a i mea e ʻai ai ka poʻe i nā meaʻai momona a me ka momona a momona loa hoʻi. Pili pū nā kīʻaha nut me ka hoʻēmi ʻana o ka LDL (maikaʻi ʻo ka cholesterol).
14. Pauka Protein
Manaʻo ʻia ʻo protein he mea nui i ka hoʻāʻo ʻana e lilo i ka paona. Hoʻonui ka loaʻa ʻana o ka protein i kou metabolism. Hiki iā ia ke hōʻemi i kou makemake a kōkua iā ʻoe i ka lilo ʻana o ka momona o ke kino me ka ʻole o ka nalo ʻana i nāʻiʻo. Hiki iā ʻoe ke hoʻohui i kahi haʻalulu protein i kāu papa ʻaina kakahiaka maʻamau. He mea kōkua kēia iā ʻoe e hoʻokō i kāu mau pahuhopu kaumaha.
15. Mele
Wahi a kahi loiloi hou loa i ka Food Chemistry, ua ʻike ʻia ka maikaʻi o nā ʻoma i ka mālama ʻana i nā paona keu. ʻO kēia no ka mea aia nā ʻoma i nā hui ʻole hiki ke digestible e like me ka fiber a me nā polyphenols. Paipai kēia mau mea i ka ulu ʻana o nā koʻohune maikaʻi i loko o ka ʻōpū e pili ana me ka pohō kaumaha.
pehea e holoi ai i ka maka
16. Maiʻa
He kiʻekiʻe ka maiʻa i ka fiber (2.6 g i kahi lawelawe 100 g) a haʻahaʻa hoʻi i nā calories. Hiki iā ʻoe ke hoʻokomo i ka maiʻa i loko o kāu ʻaina kakahiaka ʻoiai ke olakino a momona loa kēia. Hāʻawi ka maiʻa i kahi ʻaina kakahiaka nui-kalori. Hiki iā lākou ke hoʻohui ʻia i kāu cereal ʻaina kakahiaka. Hiki ke ʻai ʻia hoʻi ma ke ʻano he meaʻai māmā no kāu mau wī liʻiliʻi. ʻO ka maiʻa kekahi kumu waiwai o ka potassium.
17. Mākala
ʻO Watermelon, e like me kā mākou e ʻike ai, he 90 keneta wai. Haʻahaʻa ia i nā calories a waiwai i ka wikamina C a me A a me ka magnesium. Hana ia me kahi mea hōʻoluʻolu ke hoʻopau ʻia me kāu ʻaina kakahiaka. He hydrating loa ia a hoʻonāukiuki iā ʻoe, ma ka liʻiliʻi no kekahi manawa. ʻAʻohe ona momona a kōkoʻolako paha. ʻO ke koho ʻana e ʻai i ka melemona ma luna o nā meaʻai maikaʻi ʻole hiki ke kōkua iā ʻoe e mālama i nā calorie he nui. ʻElua mau kīʻaha o nā pahu wai ʻoki i kālai ʻia ma kahi o 80 mau calorie me ka momona ʻole.
18. Berry
Ua ʻike nā kānaka noiʻi i ka hoʻohālikelike ʻana i nā hua ʻē aʻe, loaʻa i nā hua hua nui nā antioxidant kiʻekiʻe. Hiki iā lākou ke hoʻonui i kāu ʻōnaehana pale maʻi a manaʻo ʻia he kiʻekiʻe i ka waiwai nutritional. Me kahi kumu waiwai nui o ka puluniu, piha nā hua me nā huaora C, B6 a me A a me nā minelala. Mālama nā hua i ke kīʻaha ʻaina kakahiaka a maikaʻi hoʻi.
19. Uala
Manaʻo ʻia kaʻuala ʻuala ke hoʻāʻo e hoʻemi i ka paona. ʻO kēia no ka mea o kāna ʻike kiʻekiʻe o ka fiber dietary. ʻO ke kiʻekiʻe o ka fiber (3 g i kahi lawelawe 100 g) o kaʻuala i kahi kuleana nui i ke kōkua ʻana iā ʻoe e hoʻokō i kāu pahuhopu kaumaha, ʻoiai ke hoʻopau ʻia i ka wā ʻaina kakahiaka. Me ka fiber dietary, ka mea haʻahaʻa haʻahaʻa a me ka nui o ka wai i kēia manawa, hana pū i ka hoʻoliʻiliʻi kaumaha.
20. Mīkini
Hiki iā ʻoe ke ʻai i ka maka a maka ʻole i ka milo ke makemake ʻoe e lilo kaupaona. Nui ka waiwai o ka spinach i ka hao (2.71 mg) a me ka potassium (558 mg) a manaʻo ʻia ʻoi aku ka maikaʻi no ke olakino a no ka mālama ʻana i ke ola holoʻokoʻa o ke kino. He haʻahaʻa ia i ka calorie a no ka momona hoʻi, kahi e pono ai i kāu papa ʻaina kakahiaka i kēlā me kēia lā. I mea e hoʻonui ai i ka lawe hao ʻana mai kēia lau lau ʻōmaʻomaʻo, e ʻai i nā meaʻai momona ʻo ka wikamina-C e like me ka ʻōmato, ka wai ʻalani a i ʻole nā hua citrus.
21. Nā Lā Flax
E hōʻoia e ʻai ʻoe i kahi teaspoon o nā ʻano flax i kēlā me kēia lā i ka wā kakahiaka. I kahi lawelawe 100 g o nā olonā, aia he 27 g fiber a me 18 g protein. ʻAʻole wale ke kū ʻana o ka fiber dietary, hiki i ke protein o nā hua flax ke kōkua iā ʻoe i ka kaomi ʻana i kou makemake.
Pale aku kēia iā ʻoe mai ka ʻai nui ʻana, a laila kōkua iā ʻoe e lilo i ka paona. No laila, manaʻo ʻia nā ʻano flax kekahi o nā meaʻai e hoʻoliʻiliʻi kaumaha loa ana. ʻO ke kānāwai maʻamau no ka ʻai ʻana i nā hua flax ke hoʻāʻo nei e lilo i ka kaupaona: inā ʻoe e kaupaona ma kahi o 180 paona, a laila e ʻai ma kahi o 4 punetēpō o nā hua flax o ka lepo.
ʻAi i kahi papaʻai kaulike a momona hoʻi e hōʻoia i ke ola olakino. ʻO ka hoʻokomo ʻana i ka hoʻoikaika mau a me ka hoʻopili ʻana i nā meaʻai i ʻōlelo ʻia aʻe i luna i kāu ʻaina kakahiaka hiki ke kōkua iā ʻoe e lilo kaupaona me ka maikaʻi.
