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Hoʻopiha ʻia nā ʻalemona me nā huaora, nā minelala, protein, a me ka fiber, a pili i ka nui o nā pono olakino. Hoʻokahi wale nō auneke o nā ʻalemona i piha i ka walu o ka pono o nā mākua i kēlā me kēia lā i nā protein i loko o kāna meaʻai pono.
pāʻani leʻaleʻa na nā mākua e pāʻani
ʻAi ʻia nā ʻalemona i kēlā me kēia ʻano āu e makemake ai. Hiki paha iā ʻoe ke ʻai ia mea i ka maka maka a iʻa paha. Loaʻa lākou i nā ʻāpana i hoʻokaʻawale ʻia, nā ʻāpana chipipola, ma ke ʻano he palaoa, ʻaila, pata a i ʻole ka waiū almond. ʻO nā ʻalemona, he ʻoiaʻiʻo, nā hua he 'palaoa' a no laila ʻaʻole lākou e manaʻo ʻia he nut pono.
Ua ʻike ʻia nā hōʻike mōʻaukala i nā lāʻau ʻalemona kekahi o nā kumulāʻau mua i mahi ʻia e hana i home. ʻO nā hōʻike o nā kumulāʻau ʻalemona i mahi ʻia e hoʻi ana i 3000 BC i kiʻi ʻia i loko o Ioredane.
Ua hoʻopaʻa inoa ʻia nā pono olakino o nā ʻalemona no nā makahiki, a ʻae ka noiʻi o kēia au i kekahi o kēia mau koi a no laila he nui nā kumu kūpono e hoʻopili ai iā lākou i kāu papaʻai.
Pono o nāʻalemona i ka papaʻai maʻamau
I ka honua o kēia ao, nui nā kūkākūkā e pili ana i ke kaʻinaʻai koʻikoʻi a paʻa hoʻi, nā hana maʻamau a me nā hoʻoikaika kino ke hiki mai ka hōʻemi kaumaha. Hele pū kekahi e pili ana i ka ʻimi ʻana i nā mea ʻai e like me kāloti, maiʻa, a pēlā aku, i kōkua i ka lilo ʻana o ka paona.
Akā pono e ʻike kekahi hiki i nā nati ke kōkua i ke kanaka e nalo i kēlā mau paona keu? Manaʻo mau mākou he waiwai nā nati i nā waikawa momona, a no laila ke makaʻu nei mākou e hoʻopau iā lākou. Akā i kēia manawa he kumu ko kekahi e hauʻoli ai, ʻoiai ua hōʻoia ʻia nā noiʻi he mea hoʻonāukiuki nui nā ʻalemona, kahi e kōkua ai e hōʻemi i ka kaumaha.
Kūpono nā ʻalemona i nā momona no ke kino o ke kanaka, loaʻa nā pulupulu & a me kahi meaʻai maikaʻi olakino maikaʻi.
ʻO kekahi o nā pono o ka ʻalemona ka mea waiwai i nā waikawa momona e like me ka omega 9, omega 6 a me ka omega 3. He momona momona lākou āpau e koi ʻia a pono no ko mākou kino. ʻO nā momona momona a me nā momona trans, i loaʻa i loko o nā ʻōpala a me nā meaʻai i hana ʻia e alakaʻi ai i nā maʻi maʻi maʻi like ʻole e like me ka paʻa ʻana o ka puʻuwai a me ka hahau ʻana, loaʻa nā momona momona ʻole i nā ʻalemona.
ʻO kēia mau momona momona ʻole i loaʻa i nā ʻalemona kōkua i ka pale ʻana i kēia mau maʻi maʻi maʻi maʻi. Hoʻoikaika ia i ka pae kō kō. Loaʻa ka ʻili o nā ʻalemona i kahi nui o ka fiber dietary, kahi mea e kōkua ai i ka digestion kūpono o ka meaʻai a me ke neʻe o ke ʻōpū maikaʻi.
Inā ʻaʻole i hānai pono ʻia ka meaʻai, hana ia i ka acidity, bloating, a pēlā aku. Hoʻohuli ʻia kā mākou mau meaʻai āpau i mau momona, i hoʻokuʻu ʻia i loko o ko mākou kino, no laila ke alakaʻi nei i ka waiwai nui a me ka momona.
No laila, i mea e loaʻa ai nā hopena maikaʻi loa, pono i kekahi e hoʻopau i nā ʻalemona holoʻokoʻa āpau e mālama pono i ka ʻili. ʻO kekahi o nā mea ʻai almond ka pono ʻo ia ka meaʻai māmā maikaʻi e lawe ʻia ma waena o nā meaʻai.
E hoʻopau mau kekahi i nā ʻalemona a me nā ʻalemona holoʻokoʻa, ma kahi o ka paʻakai a i hana ʻia paha, no ka mea aia i loko o lākou nā paʻakai ʻoi loa, kahi e hoʻonui ai i ka pae sodium i ke koko.
Hoʻoemi nā ʻalemona i ka momona i loko o ka ʻōpū
ʻO nā mea ʻoi aku ka maikaʻi o ka ʻalemona i loko o kahi ʻai nui o ka protein i kōkua i ka hoʻomohala ʻana i ka nui o nāʻiʻo momona. Mālama nā momona momona monounsaturated a hoʻemi i ko mākou kino helu papa inoa (BMI). Hoʻoemi ia i ka momona i mālama ʻia i ka wahi o ka ʻōpū, no laila e hōʻemi ana i ka momona o ka ʻōpū.
Piha nā ʻalemona i ke kumukūʻai waiwai
Loaʻa i nā ʻalemona nā meaola e like me ka magnesium a me ka huaola E, kahi mea antiantant. ʻO ka magnesium kahi kumu maikaʻi loa o ka ikehu a kōkua i ke kūkulu ʻana i ka nui mākala i ka wā o ka hana. ʻO ka wikamina E, ʻo ia hoʻi kahi antioxidant, hoʻonui i ke kahe o ke koko, kahi e ʻae maʻalahi ai nā mākala.
Pehea e ʻai ai i nā ʻalemona no ka lilo kaumaha?
- E mālama i kahi ʻeke almonds i ʻō ʻia. ʻAi iā lākou i ka wā e pōloli ʻoe. ʻAi i kahi auneke ʻo ia ka meaʻai māmā maikaʻi loa no ka pohō kaumaha.
- Lawe i nā ʻalemona i kāu ʻaina kakahiaka, kahi e mālama ai i hoʻokahi a hiki i ka ʻaina awakea. E kāpīpī i nā ʻalemona ʻokiʻoki i kāu ʻoka a i ʻole cereal.
- E hana i ka almond raita a loaʻa iā ia i ka wā o ka ʻaina awakea. Hoʻohui i nā ʻalemona ʻokiʻoki me ka yogurt a kāpīpī i nā mea ʻala punahele. Piha ʻo Almond raita i ka protein a me nā koʻohune maikaʻi, nāna e mālama i kahi ʻōnaehana digestive olakino a kōkua pū kekahi i ka pohō kaumaha.
- Hiki i kekahi ke hoʻohui i nā ʻalemona ʻokiʻoki i kāu pasta a i ʻole salakeke. E hana lākou i mea kaumaha, i hiki ai i kekahi ke ʻai i ka mea liʻiliʻi a hoʻomāʻona i ko lākou wī.
- Me nā ʻalemona i loko o ka papaʻai o kēlā me kēia lā me ka hoʻoikaika pono ʻana e hana ana i ka pohō kaumaha i kahi moemoeā.
ʻO ka hope loa, hiki ke hoʻoholo ʻia e kōkua nā ʻalemona i ka lawe ʻana mai i ka nui kūpono o ke kaupaona ʻana me ka hoʻopau ʻole ʻana i ka ʻike olakino i loaʻa i nā ʻalemona. No laila, hiki ke lawe pono ʻia i nā almond me nā meaʻai māmā a me ka ʻaina kakahiaka hoʻi.