Ua pilikia mākou a pau i ka ʻai ʻana i nā kāloti i hoʻomoʻa ʻia i ka mush ma ke ʻano he kamaliʻi. ʻOiai ua hoʻoweliweli paha kēlā ʻeha kamaliʻi iā ʻoe i nā kāloti mau loa, ʻo ka nui pono o kā kāloti e hōʻoia e hoʻomaka hou ʻoe e hoʻokomo i kēia mea kanu i kāu meaʻai, ʻoiai ma nā ʻano hoihoi! Me ko mākou mau makuahine e uē haʻahaʻa e pili ana i nā kāloti, he mea kakaʻikahi ka mea ʻaʻole i wili ʻia i loko o kona poʻo.
Eia nō naʻe, ʻo ka ʻoiaʻiʻo, he meaʻai nui nā kāloti a hiki iā ʻoe ke loaʻa nā pono āpau o nā kāloti a hauʻoli i ka ʻono inā hoʻomākaukau ʻoe iā ia me ka hoʻomaʻamaʻa ʻole. A inā ʻaʻole ʻoe i ʻike i ka pono o nā kāloti ʻaʻole i kaupalena wale ʻia i ka ʻike maka maikaʻi. Eia mākou ke hāʻawi aku nei iā ʻoe i kahi haʻahaʻa haʻahaʻa loa i nā pono kupaianaha a pau o nā kāloti.
ekahi. Mea ai
elua. Ke Ai Pono
3. Na Maka
ʻEhā. Hoemi i ka ma'i ma'i ma'i
5. Hoʻomalu Koko Koko
6. Puʻuwai
7. Ola Nui
8. E ʻai i nā kāloti hou aʻe no nā pono hou aku
9. FAQs
Mea ai
Ua ʻōlelo ʻia ua mahi mua ʻia nā kāloti ma Central Asia, Peresia a me Afghanistan. Eia nō naʻe, i kēlā mau wā kahiko, ʻaʻole like kēia aʻa me kā mākou ʻai i kēia manawa. ʻOi aku ka lāʻau o ke kumu, ʻoi aku ka liʻiliʻi o ka nui a hele mai i nā waihoʻoluʻu like ʻole e like me ka poni melemele, ʻulaʻula, a me ke keʻokeʻo. Kāloti poni Hoʻohana mau ʻia ma North India e hana i ka inu probiotic fermented, kanji. ʻOiai ʻaʻole hiki ke hōʻoia ʻia, ua ʻōlelo ʻia ua kūkulu ka Dutch i ka kāloti melemele e ai kakou i keia la.
ʻOkoʻa ka ʻono, ka ʻono a me ka nui o kēia mea kanu ma muli o ke ʻano like ʻole, akā naʻe, i ka wā e pili ana i nā pono o nā kāloti, ʻaneʻane like lākou a pau. Loaʻa nā kāloti i nā meaʻai a me ka hapalua o ke kīʻaha kāloti he 25 calories; 6 g carbohydrates; 2 g fiber; 3 g kō a me 0.5 g protein.
Manaʻo kōkua: ʻO kā kāloti kahi kumu nui o nā huaora a me nā minela koʻikoʻi e like me ka huaora A, ka huaora K , potassium, vitamina C, calcium a me ka hao.
Ke Ai Pono
ʻO ka mea hoihoi e pili ana i nā kāloti, ʻo ia ka hoʻololi ʻana o kā lākou meaʻai i ka wā e kuke ai. ʻAʻole like me nā mea kanu ʻē aʻe i nalowale ka nui o ko lākou waiwai waiwai ma hope o ka kuke ʻana, ʻoi aku ka maikaʻi o nā kāloti i ka wā i kuke ʻia. No ka laʻana, ʻekolu wale nō pākēneka o ka beta carotene i kā kāloti i loaʻa iā mākou ke ʻai mākou i kā kāloti ma ko lākou ʻano maka. Eia nō naʻe, loaʻa iā mākou he 39 pākēneka o ka beta carotene i ka wā e mahu ai mākou, palai a hoʻolapalapa paha i nā kāloti.
ʻO kekahi o nā ala maikaʻi loa e loaʻa ai nā pōmaikaʻi nui o nā kāloti ʻo ia ka ʻai ʻana e like me gajar ka halwa kahi e ʻoki ʻia ai ke kāloti, hoʻomoʻa lohi me ka waiū a me ke kō a hoʻonani ʻia me nā nati. ʻO kahi meaʻai hoʻoilo ʻono a olakino! Ma ko lākou ʻano maka, kāloti pēpē a i ʻole kāloti liʻiliʻi kahi meaʻai kaulana no nā mea make a me ka poʻe ʻike olakino. Ma nā pāʻina, ʻoi aku ka maikaʻi o ka ʻohi ʻana i kahi ʻū me ka lāʻau kāloti ma mua o ka pahū! Aloha nō hoʻi ka poʻe meaʻai olakino i ka ʻokiʻoki lahilahi, kāloti ʻokiʻoki loaʻa nō hoʻi mai kekahi mau hōʻailona.
Manaʻo kōkua: ʻO ka ʻai ʻana i nā kāloti he nui e hoʻololi i kou ʻili i melemele; he maʻi i kapa ʻia ʻo carotenemia.
Na Maka
E hoʻomanaʻo i ka mea i ʻōlelo ʻia iā ʻoe i kou wā kamaliʻi, ʻo ka ʻai ʻana i nā kāloti e pale i ka makapō pō? ʻAe, he mea ʻoiaʻiʻo ke hoʻonui ʻia nā kāloti i ka laulā olakino maka . Nui nā kāloti i ka huaora A , he mea pono no ka ike maka maikai. ʻO ka ʻoiaʻiʻo, ʻo ka hemahema o ka huaʻa A hiki ke alakaʻi i ka xeropthalmia i kapa ʻia ʻo ka makapō pō. Mālama ka Vitamin A i ko mākou mau māmā, ka ʻili a me nā mākau noʻonoʻo i ke olakino maikaʻi. ʻO ka beta carotene a me ka alpha-carotene i loko o nā kāloti ua hoʻololi ʻia i ka huaʻa A i ke kino. Loaʻa i nā kāloti nā antioxidants e like me ka lutein e pale ai i ka retina a me ka lens o ka maka.
Manaʻo kōkua: Ua hōʻike ʻia nā haʻawina ʻo ka ʻai ʻana i ʻoi aku ma mua o ʻelua ʻāpana kāloti e pale aku i nā wahine mai ka ulu ʻana o ka glaucoma.
Hoemi i ka ma'i ma'i ma'i
Na pomaikai o nui nā kāloti . Ua hōʻike ʻia nā haʻawina ʻo ka ʻai ʻana i ka meaʻai momona i nā carotenoids hiki ke hāʻawi iā ʻoe i kahi hopena pale i kekahi mau ʻano maʻi maʻi e like me ka prostate, colon, nā maʻi maʻi umauma a me nā maʻi maʻi ʻōpū. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi hou i paʻi ʻia ma ka American Journal of Clinical Nutrition i ka poʻe i ʻai i ka meaʻai momona i ka carotenoids he 21 pākēneka ka haʻahaʻa o ka maʻi kanesa o ka maʻi.
Manaʻo kōkua: ʻElua kā kāloti nā ʻano antioxidants - nā carotenoids (ʻalani a melemele) a me nā anthocyanins (ʻulaʻula a me ka poni) - e hāʻawi i nā kāloti i ko lākou kala.
kumukūʻai hoʻopololei lauoho ma ka hale nani
Hoʻomalu Koko Koko
Nui nā pono o kā kāloti no ka mea e maʻi ana i ka maʻi diabetes. Hana lākou i mea ʻai maikaʻi loa no ka poʻe e loaʻa ana i ke kiʻekiʻe pae koko koko . ʻOiai he ʻono nā kāloti, ua waiwai lākou i ka fiber soluble e kōkua i ka mālama ʻana i ke kō koko a me ka pae o ka insulin a kōkua pū kekahi i kou ʻōpū. He haʻahaʻa nō hoʻi nā kāloti maka a i ʻoki ʻia paha i ka glycemic index, ʻo ia hoʻi, ʻaʻole lākou e hoʻonui i kou pae kō koko a, akā, hāʻawi iā ʻoe i kahi kahe mau o ka ikehu.
Eia kekahi, ua hōʻike nā haʻawina i kekahi mau meaʻai e like me ka vitamina A i loko kōkua nā kāloti i ka mālama ʻana i ke kō koko . Ua hōʻike pū ʻia nā haʻawina ʻo ka ʻai maʻamau o ka fiber hiki ke hōʻemi i ka pilikia o ka ulu ʻana ʻano maʻi diabetes type 2 ; a no ka poʻe i loaʻa i kēia maʻi, hiki i ka fiber ke kōkua i ka hoʻohaʻahaʻa ʻana i ko lākou pae kō koko.
Manaʻo kōkua: ʻO kā kāloti kahi ala maikaʻi e hōʻemi ai i ka makemake i ka meaʻai no ka mea he mau tona o ka fiber a me ka wai a he haʻahaʻa loa ka calorie.
Puʻuwai
Inā makemake ʻoe i ka puʻuwai olakino, hauʻoli ʻoe i ka lohe ʻana i nā pono o kā kāloti no ke olakino cardiovascular. Ua hōʻike nā haʻawina i kēlā ʻai i ka meaʻai momona i nā mea kanu kala like kāloti hōʻemi i ka pilikia o ka ulu ʻana i ka maʻi puʻuwai . ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi Dutch ʻo ka ʻai ʻana i nā hua ʻalani hohonu ma ka 25 g hiki ke alakaʻi i kahi 32% haʻahaʻa o ka maʻi puʻuwai.
pehea e hooki ai i ka lauoho keokeo
Kōkua pū nā kāloti i ka hoʻoponopono ʻana i ke koko . ʻO ka mineral, potassium, i loaʻa i loko o nā kāloti, kōkua i ke kaupaona ʻana i nā pae sodium a me ka kipaku ʻana mai ke kino.
Manaʻo kōkua: Pupuu? Loaʻa i kahi kīʻaha kāloti. E kōkua ka potassium i ka hoʻoponopono ʻana i ke kūkulu ʻana o ka wai i loko o kou kino.
Ola Nui
Inā ʻoe e ʻimi nei hoʻomaikaʻi i kou olakino maʻamau a me ka palekana, e hoʻomaka e hoʻohui i nā kāloti i kāu ʻai. Na ka huaora A a me C e hoʻoikaika i kou ʻōnaehana pale a hoʻomaikaʻi i kou kino e ho'ōla iā ia iho. ʻO ka nā meaʻai i loko o kā kāloti loaʻa i nā waiwai antioxidant a me nā anti-inflammatory ikaika. ʻOiaʻiʻo, ʻoi aku ka waiwai o nā kāloti kala ʻeleʻele i nā waiwai antioxidant.
Manaʻo kōkua: Hiki i nā kāloti ke mālama i kou mau iwi i ka ikaika a me ke ko'iko'i no ka mea, loa'a iā lākou ka huaora K a me ka nui o nā huaora B.
E ʻai i nā kāloti hou aʻe no nā pono hou aku
E ʻai nui i nā kāloti ma ke ʻano maka a moʻa no nā pōmaikaʻi nui loa. E ʻai i nā kāloti maka haʻahaʻa GI ma ke ʻano o nā salakeke a i ʻole e hoʻohui iā lākou i ka slaws a me ka raita a i ʻole e ʻai i nā lāʻau me kāu hummus a kau i ka curd dips. Hiki iā ʻoe ke hoʻoheheʻe i nā kāloti maka i loko o nā wai a me nā smoothies. Eia naʻe, e kiʻi i nā mea a pau pono o ka fiber , e hōʻoia e inu ʻoe i ka mana unfiltered. Hiki ke ʻohi ʻia nā kāloti maka.
E hoʻohuli i nā ʻalani i ʻaʻa a i ʻole nā ʻuʻuku ma luna o nā lāʻau poni semi-fermented ma hope o kou inu ʻana i ka hoʻōla ʻana o ka ʻōpū. kanji. E hoʻohuli i nā kāloti i hoʻomoʻa ʻia i mea ʻono e like me ka ʻĀpana ʻĀkau pepehi kanaka , a i ʻole ma ke ʻano he hoʻopiha no nā pies. Hiki iā ʻoe ke hoʻohui iā lākou i loko o ka sopa ʻono a i ʻole e kālua wale iā lākou me kahi ʻaila ʻoliva, nā mea ʻala a me kahi pauka kālika liʻiliʻi. He mea kupanaha ka ʻono o kā kāloti ke hoʻololi ʻia i mea ʻono e like me ka gajar ka halwa, kāloti mākū keke , nā kuki a me ka ice-cream.
Manaʻo kōkua: ʻO nā kāloti i hoʻonani ʻia me ka maple syrup a me kahi lepo o ke kinamona e hana ai i mea ʻai momona maikaʻi.
FAQs
N. Hiki i ka ma'i ma'i ke 'ai i ke kaloti?
TO. ʻAe, hiki i ka maʻi maʻi ke ʻai i nā kāloti. ʻO ka ʻoiaʻiʻo, ʻōlelo pinepine ʻia lākou e hana pēlā no ka mea he waiwai lākou i ka fiber soluble, haʻahaʻa GI a haʻahaʻa hoʻi i nā calorie. Eia hou, ke hoopiha nei lakou.
N. Ua ʻoi aku ka maikaʻi o nā kāloti maka?
TO. Loaʻa iā lāua nā pōmaikaʻi. ʻOiai ʻo kā kāloti maka e hana ai i kahi meaʻai haʻahaʻa GI haʻahaʻa loa, ʻo ke ʻano moʻa e maʻalahi ka beta carotene e ʻai i ko mākou kino.
