Ua ʻike mākou a pau he pono mākou e ʻai i ka meaʻai maikaʻi e noho olakino ai. Ke kamaʻilio mākou e pili ana i ka meaʻai olakino, manaʻo pinepine mākou i nā meaʻai pipiʻi a kaulana e like me ka sālemona, broccoli, a me nā ʻalemona. ʻOiaʻiʻo, ʻaʻole pono mākou e kaupalena iā mākou iho i kēia mau mea. E like me kēia mau hōkū kaulana, he nui nā meaʻai ʻē aʻe i hūnā ʻia, akā ua piha i ka meaʻai. I kēia lā, ke kamaʻilio nei mākou e pili ana i 9 mau meaʻai nui e pono ke hoʻohui i kāu papaʻai, akā ʻaʻole paha ʻoe e nānā nui.
He aha kēlā mau meaʻai nui 9 a mākou e kamaʻilio nei?
ʻAe, e nānā kākou i kēia mau meaʻai pākahi. ʻO kekahi o kēia mau mea paha āu e ʻike pinepine ai, akā ʻaʻole paha ʻoe i ʻike pono i ke ʻano o lākou. He mea hou iki paha kekahi iā ʻoe.
1. ʻAi puaʻa
Ua ʻike nā kānaka a pau i ka broccoli. Akā, ke noʻonoʻo nui nei anei kākou i kona hoahānau, ʻo ia hoʻi ka cauliflower keʻokeʻo? E like me ka broccoli, ua waiwai ka cauliflower i ka wikamina C a me ka fiber. ʻO ia hoʻi, hiki iā ia ke kōkua i ka hoʻoikaika ʻana i kou ʻōnaehana pale a mālama i kou ʻōnaehana hoʻoheheʻe ʻana i ke olakino.
Aia kekahi mea ʻoi aku ka kūikawā. Loaʻa i nā mea kanu e like me ka cauliflower a me ka broccoli kahi phytochemical kūlohelohe i kapa ʻia ʻo "(Sulforaphane)". I nā noiʻi holoholona, ua ʻike ʻia kēia kemika he hopena mua i nā hunaola kanesa. ʻOiaʻiʻo, ʻoiai he nui nā kumu o ka maʻi kanesa, ʻo kā mākou ʻai kahi mea hiki iā mākou ke kaohi maʻalahi.
2. Nā Sardines
ʻOiai he liʻiliʻi kēia iʻa, he nui loa ia ma ke ʻano o ka waiwai meaʻai. He kumu maikaʻi loa nā sardines o nā waikawa momona omega-3, he mea maikaʻi loa ia no ko kākou puʻuwai a me ka lolo. Eia kekahi, he mea kūpono ke ʻōlelo ʻana he meaʻai lākou i waiwai i ka huaora B12. He mea nui kēia huaora B12 no kā mākou ʻōnaehana nerve a me ka hana ikehu. Eia kekahi, ua waiwai pū nā sardines i ka huaora D, ʻo ia ke kōkua maikaʻi loa o ka calcium, ka mea e hoʻoikaika ai i ko kākou mau iwi.
3. Tempeh
Ua lohe paha ʻoe i ka tofu, i hana ʻia mai ka soy. Akā, ua lohe anei ʻoe i ka tempeh? Hana ʻia nō hoʻi ka tempeh mai ka soybeans, akā ua hoʻomoʻa ʻia. Piha pū ia i nā meaola e like me ka protein, potassium, a me ka calcium. He koho maikaʻi loa ia e hoʻokō ai i kāu mau pono protein, ʻoiai no ka poʻe ʻaʻole ʻai i ka ʻiʻo a i ʻole ka iʻa.
4. Pīpī (Pīpī)
ʻIke ʻia paha he ʻano ʻinoʻino kēia ʻuala ʻulaʻula hohonu ma waho, akā i ka wā e moʻa ai, lilo ia i palupalu loa a ʻono. He meaʻai nui ka Beetroot i piha i nā antioxidants . Kōkua kēia mau antioxidants i ka pale ʻana i nā hunaola o ko mākou kino mai ka maʻi ʻaʻai a me nā maʻi maʻi ʻē aʻe.
Eia kekahi, ua waiwai ka wai beetroot i nā nitrates, kahi i hōʻike ʻia e hoʻohaʻahaʻa i ke koko kiʻekiʻe a hoʻomaikaʻi i ke kahe koko i ka lolo. Inā he mea pāʻani ʻoe, hiki i ka ʻai ʻana i ka beetroot ke kōkua i ka hoʻomaikaʻi ʻana i kāu hana.
5. Nā ʻĀtikoka
ʻOiai ʻaʻole kēia he mea maʻamau i ko mākou ʻāina, he mea ia e ʻike ʻia ma nā hale kūʻai nui. He meaʻai momona ka artichokes i ka fiber a haʻahaʻa loa i nā calorie. Loaʻa i ka artichoke holoʻokoʻa he 60 calories wale nō. No ka mea, he momona i ka fiber, hoʻomāʻona ia iā ʻoe ma hope o ka ʻai iki ʻana. No laila, kōkua pū ia i ka kaohi ʻana i ka ʻai nui ʻana a me ka loaʻa ʻana o ke kaumaha.
6. Kefir
He mea inu waiū hoʻoulu ʻia ʻo Kefir. Ua like ia me ka yogurt, akā he mea inu lahilahi ia. Loaʻa iā ia he miliona o nā "bacteria maikaʻi" (probiotics) e pono ai kā mākou ʻōnaehana hoʻoheheʻe. Mālama kēia mau bacteria maikaʻi i ke olakino o ko mākou ʻōpū a hoʻoikaika i ko mākou palekana. Aia kekahi noiʻi e hana ʻia nei i kona mau waiwai anti-inflammatory a me anti-cancer.
7. Nā plum maloʻo (Prunes)
Ke noʻonoʻo mākou i nā plum maloʻo, manaʻo mākou he mea hoʻopau i ka paʻa ʻana o ka ʻōpū. He ʻoiaʻiʻo kēlā. Akā, ʻoi aku ka nui o kēia hua liʻiliʻi ma mua o kēlā. Waiwai lākou i nā antioxidants a me ka fiber. Loaʻa i loko o ke kīʻaha plum maloʻo ma kahi o 12% o ka fiber i ʻōlelo ʻia i kēlā me kēia lā. Hiki ke ʻai ʻia ma ke ʻano maʻemaʻe, hoʻohui ʻia i nā keke a me nā muffins, a i ʻole hoʻohui ʻia i nā smoothies a me nā mea ʻono.
8. Nā lentil
He meaʻai nui nā lentil ma ko kākou ʻāina. Akā i kekahi manawa poina iā kākou nā pono nui o nā lentil i hoʻohālikelike ʻia me nā mea e like me nā pīni a me nā chickpeas. He meaʻai momona nā lentil i ka protein a me ka fiber e hiki ke pani i ka ʻiʻo. He haʻahaʻa loa hoʻi ko lākou momona. Ke hoʻohui ʻia i nā sopa a me nā stews, he ala maikaʻi loa ia e loaʻa ai ka meaʻai hou aku ma ke kumu kūʻai haʻahaʻa.
9. Limu
Inā ʻaʻole ʻoe he mea makemake nui i ka sushi, ʻaʻole paha ʻoe i loaʻa i kahi ʻāpana limu i loko o kou waha. Akā, he mea kūpono ke hoʻāʻo i kēia lālā o ka ʻohana limu. No ka mea, hoʻopili ia i nā meaʻai mai ke kai, ua waiwai ka limu i nā huaora a me nā minelala, ʻoiai ka calcium a me ka hao. He kiʻekiʻe nō hoʻi i ka protein a haʻahaʻa i ka momona.
| Meaʻai | Nā waiwai meaʻai nui | Nā pono olakino |
|---|---|---|
| 1. ʻAi puaʻa | ʻO ka wikamina C, fiber, (Sulforaphane) | Hoʻonui i ka palekana a hiki ke hōʻemi i ka pilikia o ka maʻi ʻaʻai. |
| 2. Nā Sardines | (Omega-3) , Wikamina B12, Wikamina D | Maikaʻi no ka puʻuwai, ka lolo a me nā iwi. |
| 3. Tempeh | Pūmua, potasiuma, kalipuna | He koho maikaʻi no ka ʻiʻo, kōkua i ka ulu ʻana o nā ʻiʻo. |
| 4. Pīpī | (Nā Antioxidants) , Nitrates | Hoʻomalu i ke koko a hoʻonui i ka hana o ka lolo. |
| 5. ʻĀtikoka | ʻO ka fiber, nā calorie haʻahaʻa | Kōkua i ka kaohi ʻana i ke kaumaha a hāʻawi i ka manaʻo o ka piha. |
| 6. Kefir | (Probiotics) - bacteria maikaʻi | Hoʻomaikaʻi i ke olakino o ka ʻōnaehana hoʻoheheʻe. |
| 7. Nā plum maloʻo | ʻO ka fiber, (Nā mea hoʻōla ʻino) | Hoʻomaʻalahi i ka ʻai ʻana a pale i nā ʻāpana. |
| 8. Nā lentil | Pūmua, fiber, hao | He kumu ikehu maikaʻi, he pani maikaʻi no ka ʻiʻo. |
| 9. Limu | Kalipuna, hao, protein | Maikaʻi no nā iwi a me ke koko, he kumu protein haʻahaʻa ka momona. |
ʻO ka mea nui loa, ʻo ia ka hoʻāʻo ʻana i nā ʻano meaʻai like ʻole, ʻaʻole e pili i ka ʻano meaʻai like. ʻO ka nui o nā mea kanu, nā huaʻai, a me nā palaoa ʻōniʻoniʻo āu e hoʻohui ai i kāu papaʻai, ʻo ka nui o nā meaola e loaʻa iā ʻoe.
Inā loaʻa iā ʻoe kahi maʻi olakino, e like me ka maʻi puʻupaʻa, he mea naʻauao ke kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai hou, no ka mea, ʻaʻole kūpono kekahi mau meaʻai no kekahi mau maʻi.
Leka Lawe-Home
- Mai kaupalena iā ʻoe iho i nā "superfoods" kaulana wale nō. Nui nō hoʻi nā meaʻai he pono akā ʻaʻole i ʻike nui ʻia.
- E hoʻohui i nā ʻano meaʻai like ʻole i kāu papaʻai. E hoʻāʻo e hoʻokomo i kekahi o nā meaʻai ma kēia ʻatikala i kāu papaʻai ma ka liʻiliʻi hoʻokahi manawa i ka pule.
- ʻOiai nā meaʻai makepono ʻole i loaʻa maʻalahi i ko mākou ʻāina, e like me nā lentil a me ka cauliflower, he waiwai nui ko lākou i ka meaʻai.
- ʻO ka meaʻai olakino maikaʻi loa, ʻo ia ka mea kaulike a ʻano like ʻole. Mai hoʻopili ʻia i hoʻokahi ʻano meaʻai.
- He mea nui loa e kūkākūkā me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai, ʻoiai inā he maʻi mau kou.
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