5 mau meaʻai māmā maikaʻi a me 5 mau meaʻai māmā e pale aku ai (meaʻai māmā olakino)

Pololi iki mākou i ke awakea ma hope o ka ʻai ʻana i ka ʻaina awakea, ʻeā? A i ʻole makemake mākou i ka pōloli iki ma mua o ka ʻaina ahiahi. I kēia manawa, ua maʻa mākou i ka ʻai ʻana i kahi 'meaʻai māmā' liʻiliʻi. Akā, ʻaʻole maikaʻi nā meaʻai māmā a pau a mākou e ʻai ai no ko mākou kino. ʻOi loa aku inā he kanaka ʻoe e loaʻa ana i kahi maʻi e like me ka Diabetes (Type 2 Diabetes) a i ʻole ka momona, pono ʻoe e noʻonoʻo hou e pili ana i kēia.

He aha ka meaʻai māmā maikaʻi? I ka ʻōlelo maʻalahi, pono ia e hāʻawi iā ʻoe i ka protein a i ʻole ka fiber , a i ʻole nā ​​​​mea ʻelua. Ma kēlā ʻano e māʻona ai ʻoe. Pono nō hoʻi ia e hāʻawi i kahi kumu ikehu maikaʻi me ka ʻole o ka hoʻohui ʻana i nā calorie pono ʻole. Pono kahi meaʻai māmā maʻamau e loaʻa ma waena o 100-150 calories no ka wahine a ma kahi o 200 calories no ke kāne.

ʻO ka mea nui loa, ʻo ia ke pale aku i nā meaʻai māmā i kiʻekiʻe i ke kō a me nā kalapona i hoʻomaʻemaʻe ʻia i ka hiki. Hiki i kēia mau mea ke hoʻonui koke i kou pae kō koko. No laila e nānā kākou i nā meaʻai māmā maikaʻi no kākou a me nā mea e pono ai kākou e pale aku.

5 mau meaʻai māmā maikaʻi loa no ke kino

Eia kekahi mau meaʻai māmā momona a ʻono hoʻi hiki iā ʻoe ke ʻai me ka makaʻu ʻole.

1. He ʻuala pīni e ʻai me nā mea kanu

Hiki iā ʻoe ke hana i kahi meaʻai māmā makepono a kiʻekiʻe i ka protein me ka hoʻohana ʻana i nā mea e like me ka chickpeas, ka pī, a me nā pīni ʻulaʻula i loaʻa maʻalahi i loko o ko mākou mau home. Ua kapa ʻia kēia he 'Bean Dip'. I ka pololei, he kāpili ia i hana ʻia ma ke kuʻi ʻana i kahi mea e like me nā pīni.

ʻO ka hui pū ʻana o ka fiber a me ka protein i loko o nā pīni e kōkua i ka hoʻokele ʻana i nā pae kō koko. ʻAʻole wale ia, akā he ʻāpana koʻikoʻi nā pīni o ka papaʻai DASH, kahi i ʻōlelo ʻia no ka hoʻokele ʻana i ke koko kiʻekiʻe.

Eia ke ʻano o ka hana ʻana: E lawe i ka 1/4 kīʻaha o nā pīni/pīni paʻakai haʻahaʻa, e hoʻohui iā lākou i loko o kahi mea hana meaʻai me kahi wai moa liʻiliʻi i hana ʻia ma ka home a i ʻole ka wai moa paʻakai haʻahaʻa, a kāwili a laumania. A laila e ʻai i kēia ʻūpī me nā mea kanu maka e like me ke kāloti, kukama, a me ke seleri.

2. ʻOatmeal

ʻO wai ka mea i ʻōlelo he ʻaina kakahiaka wale nō ka ʻoka? Nui ka ʻoka i ka fiber hiki ke hoʻoheheʻe ʻia, e lilo ai ia i meaʻai nui no ka poʻe me ka maʻi diabetes a me nā maʻi puʻuwai.

Ua ʻike ʻia i loko o kahi noiʻi hou nei he meaʻai kiʻekiʻe i ka fiber e hōʻemi ana i ka pilikia o nā maʻi e like me ka maʻi diabetes, nā maʻi puʻuwai, a me ka piʻi ʻana o ke kaumaha. ʻOiai aia nā kalapona i loko o ka oats, ʻo ia ke ʻano maikaʻi o nā kalapona i maikaʻi no ke kino.

Akā e hoʻomanaʻo, ʻaʻole maikaʻi nā ʻeke 'oatmeal koke' i kūʻai ʻia ma ka hale kūʻai me ke kō i hoʻohui ʻia. Ma kahi o ka hoʻohui ʻana i ke kō a i ʻole ka meli i kāu oats, e hoʻohui i kekahi mau nati e like me nā cashews a i ʻole nā ​​​​ʻalemona.

3. Yogurt Helene ʻAʻohe Momona

He kiʻekiʻe loa ia i ka protein a e māʻona ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi. Ma muli o ke ʻano o ka yogurt Helene āu e koho ai, hiki i hoʻokahi kīʻaha (ʻo 5.3 auneke maʻamau) ke loaʻa ma waena o 12 a me 24 grams o ka protein . ʻO ka waiū momona haʻahaʻa kekahi ʻāpana koʻikoʻi o ka papaʻai DASH, kahi i ʻōlelo ʻia no ke koko kiʻekiʻe.

4. He ʻāpana tīhi haʻahaʻa momona a me kahi hua hou

He meaʻai māmā maikaʻi kēia e ʻai ai i ka wā pōkole. Hāʻawi ia iā ʻoe i kahi mahele maikaʻi o ka calcium a me ka wikamina C. Loaʻa iā ia ma kahi o 8 grams o ka protein a me 4 grams o ka fiber. ʻO kahi lāʻau tīhi momona haʻahaʻa he hui maikaʻi ia e ʻai me kahi kīʻaha ʻōhelopapa.

5. Nā Pistachio

He ʻano nati ka Pistachios i haʻahaʻa i nā kalapona a waiwai i nā waikawa momona monounsaturated . Kōkua kēia ʻano momona i ka hoʻemi ʻana i nā pae kolesterol maikaʻi ʻole i loko o ke kino.

I ke kūʻai ʻana i nā pistachios mai ka hale kūʻai, kūʻai iā lākou me ka pūpū ma luna . No ka mea, ke ʻai mākou iā lākou me ka wehe ʻia o ka pūpū, kāohi maoli mākou i ka nui a mākou e ʻai ai. Ke ʻike mākou i ka puʻu o nā pūpū i mua o mākou, manaʻo mākou, "Ua lawa ia." Ua ʻai paha mākou ma kahi o 49 pistachios i ka manawa hoʻokahi, ʻo ia hoʻi ma kahi o 100 grams.

5 mau ʻano meaʻai māmā e pale aku ai i ka hiki

ʻOiai he ʻono kēia mau mea, ʻaʻole maikaʻi loa ia no ke kino. Pono ʻoe e pale i ka ʻai ʻana iā lākou, ʻoiai inā ʻoe e ʻai pinepine iā lākou.

1. Nā ʻuala palai

ʻOiai he mea maʻalahi ke kiʻi i kahi ʻeke ʻuala ke pōloli ʻoe, ʻaʻole lākou e hāʻawi i ka waiwai meaʻai. He kiʻekiʻe lākou i ka sodium, a i ʻole ka paʻakai . He haʻahaʻa loa hoʻi lākou i ka protein a ʻaʻohe fiber iki.

2. Nā Keke Paʻi

ʻAʻole hoʻolōʻihi ka pōloli ʻana o nā kuki. ʻAʻole e hāʻawi kēia meaʻai māmā haʻahaʻa fiber a kiʻekiʻe ka paʻakai iā ʻoe i ka ikehu āu e manaʻo ai, ʻaʻole hoʻi e hoʻomāʻona iā ʻoe. Akā, aia kekahi mau kuki he nui ka fiber a haʻahaʻa ka sodium. Inā ʻoe e hoʻohui i kahi tīhi haʻahaʻa momona, hiki iā ʻoe ke hoʻololi iā ia mai kahi meaʻai māmā maikaʻi ʻole i meaʻai māmā maikaʻi.

3. Granola Bar (Granola a i ʻole Cereal Bar)

ʻOiaʻiʻo, aia nā pā granola e ʻōlelo nei he olakino loa. Akā ʻo ka hapa nui o nā pā ma ka mākeke "ʻaʻole ia he hui maikaʻi o nā momona, nā protein, a me nā kalapona, akā, wahi a nā mea lapaʻau meaʻai, he pōkā kalapona pololei , nele i ka fiber a me nā meaola ʻē aʻe." E pōloli hou ʻoe i loko o hoʻokahi hola o ka ʻai ʻana iā lākou.

4. Nā Pretzels

Inā manaʻo ʻoe he "palekana" nā pretzels i hoʻohālikelike ʻia me nā meaʻai māmā ʻē aʻe, e noʻonoʻo hou. He haʻahaʻa paha ko lākou momona, akā ʻaʻohe o lākou waiwai meaʻai ma mua o kēlā. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia ʻo ka ʻai ʻana i hoʻokahi auneke o nā pretzels e hoʻonui i ke kō koko ma mua o ka ʻai ʻana i hoʻokahi auneke o nā ʻuala ʻuala.

5. Nā ʻeke meaʻai māmā kuki 100-calorie

He mea maʻalahi ke kūʻai ʻana i kēia mau mea mai ka hale kūʻai, a ua kāohi ʻia hoʻi ka nui āu e ʻai ai. Akā, ʻo ka ʻai ʻana i kēia mau mea, ʻaʻole ia e hoʻomāʻona iā ʻoe, a ʻaʻole lākou e kōkua i ka hoʻomalu ʻana i nā pae kō koko. Hana pinepine ʻia lākou me ka palaoa keʻokeʻo a me ke kō. He haʻahaʻa loa hoʻi lākou i nā meaola a me ka fiber.