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'Habitslelo pinepine nā hana ʻai i kēlā me kēia lā e pili ana i kou olakino. ʻO ke kī i ka papaʻai olakino ka helu kūpono o nā calorie a mākou e lawe ai e mālama i ke kaulike o ka ikehu i hoʻopau ʻia a me ka ikehu hoʻohana Hoʻokaʻawale ʻia ka poʻe i loko o ko lākou mau hale a loaʻa paha, hiki paha iā lākou ke neʻe i nā papaʻai maikaʻi ʻole i loko o kēia wā. Hiki ke hoʻonui i kā lākou helu ʻana i nā mea kalori a hoʻemi paha ka hoʻohana ʻana o ka ikehu i ka loaʻa ʻana o ke kaumaha. Eia kekahi, hōʻike paha ia i ka poʻe i ka makaʻu i nā maʻi maʻi mau a me ka pale haʻahaʻa.
ʻAʻole paʻakikī ka mālama ʻana i nā ʻano hana olakino e like me ka mea i ka wā kaʻawale. I ka hoʻolauna ʻana i nā hoʻololi iki i kāu papaʻai i kēlā me kēia lā, hiki iā ʻoe ke hana i kahi hopena nui i kou olakino. E nānā i kahi mau ʻōlelo aʻoaʻo olakino hiki iā ʻoe ke hoʻohui i kou ola ʻoiai ʻoe ma ka home.
1. Hōʻalo i ka ʻai ʻana i nā meaʻai momona
ʻO ka ʻai ʻana i nā meaʻai a mea inu paha i kiʻekiʻe i ke kō e hoʻonui ai i ka makaʻu o ka momona, diabetes a me nā lua. ʻO kēia no ka mea kiʻekiʻe lākou i nā calorie a me ka ikehu a hiki ke kōkua i ka loaʻa ʻana o ke kaumaha a me nā kiʻekiʻe o ka glucose i ke kino inā ʻaʻole hoʻohana pono ʻia ka ikehu. E like me ka hoʻohaʻahaʻa ʻia o nā hoʻoikaika kino ma muli o ka laka, ʻoi aku ka maikaʻi o ka hoʻopau ʻana i nā huahana kō. [1]
2. ʻAi i nā meaʻai maikaʻi no kāu metabolism
ʻ saylelo nā kānaka noiʻi inā ʻai ʻoe i nā meaʻai nui i ka manawa hoʻokahi, ma muli o ka manawa ma waena o nā pāina ʻelua e lohi ka metabolism. ʻO ka loaʻa ʻana o nā mea ʻai liʻiliʻi ma hope o kēlā me kēia ʻekolu a ʻehā mau hola paha i manaʻo ʻia he ala maikaʻi e mālama ai i kāu metabolism e kōkua ai i ka puhi ʻana i nā calori i hoʻokahi lā.
3. Eʻai Lohi
Kōkua ka ʻai lohi i ka digestion ʻoi aku, maʻalahi ka hoʻēmi kino a me ka māʻona nui aʻe. Ke ʻai lohi mākou, ua nau mākou i nā mea hou aʻe e paipai ai i ka maʻalahi o ka digestion o nā meaʻai ke hiki lākou i ka ʻōpū. Eia kekahi, loaʻa iā mākou ka manaʻo o ka māʻona ma hope o kēlā me kēia pāʻina e kōkua ai iā mākou e ʻai liʻiliʻi a lilo i ka paona maʻalahi. [elua]
4. Eʻokiʻoki i nāʻaila a i ʻole nā momona momona
Mālama nā momona momona i ka hoʻonui ʻia o ka cholesterol maikaʻi ʻole i loko o ko mākou kino a hoʻonui i ka hopena o ka maʻi aʻa a me nā maʻi puʻuwai. Paipai ʻia nā kāne e lawe ma kahi o 30 g a me nā wahine 20 g o nā momona momona i ka lā. No laila, ʻo ke ʻoki ʻana i nā meaʻai e like me ka bata, nā sausages, nā biscuits a me nā pai ke koho maikaʻi loa no ke kino olakino.
5. E hoʻemi i ka lawe Sodium
ʻO ka nui o ka paʻakai a i ʻole ka sodium i loko o nā meaʻai hiki ke hoʻonui i ka makaʻi o ke koko kiʻekiʻe i hiki ke alakaʻi hou i ka maʻi maʻi a i ʻole nā puʻuwai. Hōʻalo i nā huahana paʻakai i hoʻokumu ʻia ma ka mākeke e like me nā ʻāpana a me nā meaʻai wikiwiki ʻoiai he nui ka nui o ka paʻakai i loko. Hōʻike ka Institute of Medicine i 1.5 gm o ka paʻakai i kēlā me kēia lā no kahi kino olakino. [3]
6. Koho no nā hua holoʻokoʻa
ʻO nā meaʻai āpau e like me ka oatmeal, ka quinoa, ka laiki ʻeleʻele a me ka berena palaoa holoʻokoʻa nā koho maikaʻi loa no ke kino olakino ʻoiai he gluten-free a waiwai pū kekahi i nā meaola e like me ka hao, manganese, selenium a me ka fiber dietary. Kōkua lākou i ka digestion a hoʻoulu iā ʻoe no ka mea ʻoi aku ka lōʻihi, ke kōkua ʻana me ka hoʻokele kaumaha.
7. E inu hou i ka wai
ʻO ka wai ka mea inu olakino loa o nā mea āpau. Kōkua ia i ka holoi ʻana i nā toxins mai ke kino a mālama mau i kou kino no ka lōʻihi. ʻO ka lawa ʻole o ka wai i loko o ka wai e hiki ke alakaʻi i ka luhi a me nā poʻo poʻo. No laila, he koho maikaʻi e inu i ka wai a noho piha a olakino hoʻi.
8. Ka Mana Nui o ka Mahele
ʻO ke ala maikaʻi e ʻai ai i ka mea liʻiliʻi a hoʻomau i ke olakino ma ka ʻai ʻana i nā pā liʻiliʻi. Ke koho nei i kahi pā liʻiliʻi hiki ke hoʻopunipuni i kou lolo e noʻonoʻo e ʻai nui ana ʻoe ke hoʻohālikelike ʻia i nā pā nui me ka mahele like. Hōʻike ka nui o nā noiʻi e ʻai ka poʻe ma mua o 30% ke lawelawe ʻia lākou i nā pā nui a i ʻole nā kīʻaha nui aʻe. [4]
9. Hoʻonui i ka Protein Intake
ʻO nā meaʻai me nā meaola i loko o ka protein e kōkua i ka mālama ʻana i kou makemake a lawe i nā calori liʻiliʻi ma o ka hāʻawi ʻana i kahi ʻano o ka piha. E hoʻopau i nā meaʻai e like me ka yoghurt greek, ka iʻa, nā hua, ka quinoa a me nā legume e loaʻa ai nā pono o ka protein a me nā meaola ʻē aʻe a me ka ʻole o ka hoʻonui ʻana i kāu kaupaona.
10. E ʻai i nā hua hou a me nā mea kanu
Wahi a ka WHO, nā huaʻai a me nā mea kanu e hoʻohaʻahaʻa i ka makaʻu o nā maʻi puʻuwai, ka maʻi kō, ka momona a me nā ʻano maʻi ʻaʻai. Ua piha lākou me nā antioxidant, nā wikamina a me nā minelala e hāʻawi i nā mea pono i koi ʻia i ke kino. E hoʻāʻo e hoʻokomo ma ka liʻiliʻi i hoʻokahi hua a me nā mea kanu ʻōmaʻomaʻo i kāu pāʻina i kēlā me kēia lā. [5]
Nā Kūlana Kūpono ʻē aʻe
- E inu i ka waiū momona a momona paha.
- Koho i nā meaola momona momona e like me ka umauma moa.
- Mai haʻalele i ka iʻa iʻa ʻoiai waiwai lākou i ka omega-3 fatty acid.
- Mālama i kahi hōʻoia i kāu mau calorie i kēlā me kēia lā.
- E haʻalele i ka palai ʻana a hoʻomoʻa a hoʻomoʻa i kāu mau meaʻai.
- E kuapo i nā mea inu kō me nā wai momona.
- E hoʻāʻo e ʻai i nā meaʻai i hoʻomoʻa ʻia i ka home ma mua o ke kauoha ʻana mai waho.
- E kiʻi i kahi hiamoe maikaʻi maikaʻi ʻole
- Noho mau ma ka hana ʻana i kāu mau hana punahele ma ka home.
- Hōʻalo i ka ʻai ʻana a me ka ʻai ʻana ke kaumaha ʻoe, mehameha a luhi paha.
- Mai hōʻalo wale i ka ʻaina kakahiaka
- Mai poina e hoʻohui i kahi salakeke i kēlā me kēia pāʻina.
