ʻO ka mea mua, ua haʻi mākou iā ʻoe e pili ana i ka ʻai carnivore. A laila ka ʻai Pegan. A i kēia manawa aia kahi hoʻolālā ʻai hou e hana ana i nā nalu ma ka hale haʻuki, ʻoi aku me nā mea hoʻolale kino, nā mea pāʻani a me CrossFitters (Hafþór Björnsson, aka The Mountain from Lealea o na Nohoalii he peʻahi). Eia ka mea e pono ai ʻoe e ʻike e pili ana i ka meaʻai kūhelu.
He aha ka ʻai kū pololei?
ʻO ka meaʻai kūpaʻa kahi papa hana meaʻai e hoʻomaka me kahi kumu paʻa o nā micronutrients bioavailable nui e kākoʻo ana i kahi ʻano o nā macronutrients maʻalahi hiki ke hoʻoponopono pono ʻia e hoʻokō i nā koi o kou kino, wahi a ka mea hoʻokumu o ka meaʻai, bodybuilder Stan Efferding.
ʻAe, huikau pū mākou. Akā ʻo ka mea maʻamau, ʻo ka meaʻai e pili ana i ka ʻai ʻana i kahi helu liʻiliʻi o nā meaʻai momona-nui a maʻalahi hoʻi i ka ʻai ʻana i mea e ikaika ai a hoʻonui i kāu mau hana. ʻOiai ke kamaʻilio nei ka meaʻai e pili ana i nā macronutrients (proteins, carbohydrates a me nā momona), ʻoi aku ka nui o ka nānā ʻana i nā micronutrients (ʻo ia nā huaora, nā minela a me nā antioxidants).
hoʻoikaika kino no ka hoʻemi ʻana i ka momona lima
A no ke aha i ʻike ʻia ai ʻo ia ka ʻai kū pololei?
E kiʻi i kahi T. Ma ka lalo (ke kumu), aia kāu micronutrients. Loaʻa kēia i ka waiū (no ka poʻe hiki ke ʻae iā ia), nā mea kanu e like me ka spinach a me nā kāloti, nā hua manu, ka salmon a me ka ʻuala. Akā ʻo ka mea e hoʻomaopopo ai me kēia mau meaʻai, ʻaʻole lākou i hoʻokomo ʻia i ka meaʻai e kūkulu i nā calorie-akā, pono lākou e ʻai ʻia i nā mea liʻiliʻi no kā lākou meaʻai. Akā, ʻo ke kumu nui o nā calorie mai ka ʻaoʻao kūpaʻa o ke ʻano T—ʻo ka ʻiʻo ʻulaʻula (ʻoi aku ka maikaʻi o ka steak akā ʻo ke keiki hipa, bison a me ka ʻiʻo) a me ka laiki keʻokeʻo. Pono ʻoe e hoʻonui i ka nui o ka laiki (e hele pololei ana) i ka hala ʻana o nā lā.
anti lauoho hāʻule lapaʻau ma ka home
No laila, hiki iaʻu ke ʻai i ka ʻiʻo a pau aʻu e makemake ai?
ʻAʻole pololei. ʻAʻole ia e pili ana i ka nui nui, wahi a Efferding, akā e hoʻomāʻona i kāu koi protein me ka hoʻohana ʻana i ka steak ma mua o ka moa a me ka iʻa, kahi āna i ʻōlelo ai ʻaʻole like me ka momona momona. ʻAʻole hoʻi ma ka papa kuhikuhi: ka palaoa, ka laiki ʻulaʻula, ka pī a me nā mea kanu raffinose kiʻekiʻe (ke kinoea) e like me ka puaʻala a me ka asparagus.
He olakino ka meaʻai?
Hoʻokumu ʻia ka meaʻai ma luna o nā meaʻai a pau a ʻaʻole hoʻopau i nā pūʻulu meaʻai nui. Ua ʻōlelo pū ʻo Efferding ʻaʻole ia he kaohi a i ʻole ka ʻai pōloli, he mea maikaʻi mau ia i kā mākou puke. Akā ʻaʻole maopopo iki nā kikoʻī o ka meaʻai (ʻo ia hoʻi, pono ʻoe e kūʻai i kahi papahana 0 e ʻike pono ai i ka mea ma ka papa kuhikuhi), a e like me Kristin Kirkpatrick, RD, a Nalo ia! kākā'ōlelo, ua palena loa ka ʻai. ʻO ka meaʻai kūpaʻa me he mea lā aia ka protein kiʻekiʻe a me nā lau ʻai, akā paʻa loa ia no nā meaʻai i ʻoi aku ka momona a me kahi kumu nui o ka fiber, e like me ka laiki palaka, ka pī, a me nā mea kanu cruciferous e like me ka broccoli, wahi āna. ʻO kekahi con? ʻOiai hiki ke hoʻonohonoho ʻia ka hoʻolālā no ka hoʻokē ʻai manawaleʻa a me nā mea ʻai ʻai Paleo, ʻaʻole ia he meaʻai meaʻai a vegan-friendly. ʻO kā mākou manaʻo: E hāʻawi i ka meaʻai kū i kahi hemahema a pili i he meaʻai e hana ana e like me ka Mediterranean Diet a i ʻole kahi hoʻolālā ʻai anti-inflammatory ma kahi. ʻAe, pōkole loa ke ola ʻaʻole i loaʻa kahi kīʻaha waina a me kahi kokoleka, ʻeā?
PILI: 7 Nā mea e hiki mai ana ke hoʻāʻo ʻoe i kahi meaʻai anti-inflammatory
