Ua ʻike paha ʻoe i nā ʻalemona i kou hele ʻana i kahi hale kūʻai a i ʻole e ʻai i kahi keke, ʻeā? He ʻono loa kēia mau hua liʻiliʻi a ʻeleʻele. Akā, ua ʻike anei ʻoe i ka nui o nā mea waiwai i hūnā ʻia i loko o kēia mau hua ʻalemona liʻiliʻi no kou olakino? ʻAʻole kēia he mea ʻono wale nō, akā, he meaʻai maikaʻi loa ia e hāʻawi ana i nā pono he nui i ko kākou kino. E kamaʻilio kākou e pili ana i kēia mau ʻalemona i kēia lā.
He aha maoli ka ʻalemona?
I ka ʻōlelo maʻalahi, he hua ka ʻalemona e ulu ana ma luna o ka lāʻau ʻalemona. Aia i loko o ka pūpū paʻakikī o kēia hua kēia hua ʻalemona ʻono. ʻOiai ke kapa nei mākou i kēia mau "nati", ma ke ʻano ʻepekema, he ʻano hua maoli nō lākou.
Ua ʻai nā kānaka a puni ka honua i nā ʻalemona no nā tausani makahiki. I kēia lā, 80% o ka hana ʻalemona o ka honua mai ka mokuʻāina ʻo Kaleponi ma ʻAmelika Hui Pū ʻIa. I kēia manawa, hiki ke loaʻa maʻalahi nā ʻalemona ma kekahi hale kūʻai nui ma ko mākou ʻāina.
Inā ʻoe e ʻimi nei e hoʻohui i kahi mea olakino i kāu papaʻai o kēlā me kēia lā, ʻo ka ʻai ʻana i kekahi mau ʻalemona i ka lā hiki ke hoʻololi nui i kou kino.
He mea kupaianaha ka waiwai o ka meaʻai o kēia hua liʻiliʻi!
E like me nā nati ʻē aʻe, he meaʻai momona nō hoʻi nā ʻalemona. E nānā kākou i nā mea maoli i loko o lākou.
E noʻonoʻo wale, ʻo ia nā meaolaola i loko o hoʻokahi auneke o nā ʻalemona, ʻo ia hoʻi ma kahi o 23 mau ʻalemona .
| ʻĀpana meaʻai | Ka nui |
|---|---|
| Nā Kalori | Ma kahi o 152 |
| Pūmua | 6 grams |
| Momona | 15 grams |
| Nā kalapona | 6 grams |
| ʻO ka fiber meaʻai | 3 grams |
| kōpaʻa | 1 gram |
Eia kekahi, he meaʻai waiwai nā ʻalemona i nā huaora a me nā minelala, ʻoi aku hoʻi:
- Wikamina E
- Wikamina B2
- Makenesium
- ʻO ka phosphorus
- Potasiuma
He mea nui loa: He mea nui loa e makaʻala i ka nui i ka wā e ʻai ai i nā ʻalemona. No ka mea he ʻono lākou, makemake paha ʻoe e ʻai nui i ka manawa hoʻokahi. Inā hana ʻoe pēlā, hiki paha iā ʻoe ke hoʻohui i nā calorie a me ka momona i kou kino ma mua o kou pono. No laila, ʻo ke ala olakino loa, ʻo ia ka ʻai ʻana ma kahi o 23 mau ʻalemona (1/4 kīʻaha) i kēlā me kēia lā .
He aha nā pōmaikaʻi o ka ʻai ʻana i nā ʻalemona no ko mākou kino?
He nui nā ʻano e pōmaikaʻi ai ke kino i ka waiwai nui o nā ʻalemona. Inā makemake ʻoe i ke kōkua me kou puʻuwai, iwi, a i ʻole ka mālama ʻana i ke kaumaha, he koho maikaʻi loa nā ʻalemona.
| ʻO ka pōmaikaʻi | Pehea lā e hiki ai kēia? |
|---|---|
| Hoʻomalu i ka cholesterol | Kōkua nā ʻalemona i ka hoʻemi ʻana i nā pae o ka cholesterol maikaʻi ʻole (LDL - Low-Density Lipoprotein) a hoʻonui i nā pae o ka cholesterol maikaʻi (HDL - High-Density Lipoprotein) . Loaʻa i nā ʻalemona nā waiwai anti-inflammatory e kōkua i ka pale ʻana i nā maʻi puʻuwai. |
| Kōkua i ka mālama ʻana i ke kaumaha olakino | ʻOiai he kiʻekiʻe iki nā calorie o nā ʻalemona, inā ʻai ʻia me ke kaulike, hiki iā lākou ke hōʻemi i ka pilikia o ka piʻi ʻana o ke kaumaha a me ka momona. Ma muli o ka protein a me ka fiber i loko o nā ʻalemona e hoʻomāʻona iā ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi, kōkua ia i ka kaohi ʻana i ka ʻai pinepine ʻana. |
| Hoʻemi i ke koko kiʻekiʻe | ʻO nā meaʻai e like me ka wikamina E, potassium, a me ka calcium i loko o nā ʻalemona e kōkua i ka mālama ʻana i ke koko haʻahaʻa, he mea nui ia no ka pale ʻana i nā maʻi puʻuwai. |
| Hoʻoikaika i nā iwi | Waiwai nā ʻalemona i ka calcium a me ka phosphorus, ʻelua mau minelala e pono ai no ke olakino o ko kākou mau iwi. |
| Hoʻomalu i nā pae kō koko | Loaʻa i nā ʻalemona ka hiki ke kāohi i ka piʻi koke ʻana o ke kō koko ma hope o ka ʻai ʻana. He mea nui loa kēia no ka poʻe me ka maʻi diabetes . Eia nō naʻe, inā loaʻa iā ʻoe ka maʻi diabetes, pono ʻoe e kamaʻilio me kāu kauka ma mua o ka hoʻololi ʻana i kāu papaʻai. |
| Hoʻomaikaʻi i ke olakino ʻōpū | Ua hōʻike ʻia nā noiʻi hou e kōkua ana nā ʻalemona i ka pale ʻana i ke olakino o ko kākou ʻōpū a me ka palekana. ʻO ka ʻai olakino ke ʻano o ka ʻōnaehana palekana ikaika a me ke kino olakino. |
Nā ala maʻalahi e hoʻohui i nā ʻalemona i kāu meaʻai
He mea hoʻohui maikaʻi nā ʻalemona i kekahi pāʻina. Ma waho aʻe o ka ʻai wale ʻana iā lākou, hiki iā ʻoe ke hauʻoli iā lākou ma kēia mau ʻano:
- E hoʻohui i kekahi mau ʻalemona i ʻoki ʻia i kāu ʻaina kakahiaka, oatmeal, a i ʻole ma luna o kahi salakeke.
- Hiki iā ʻoe ke kau i kēia ma luna o ka laiki waiū a mākou e hana ai, a i ʻole ma luna o ka berena hua waina.
- Ma ke ʻano he ʻāpana o kahi hui ala i hana ʻia me nā nati ʻē aʻe.
- E hoʻohana i ka pata ʻalemona ma kahi o nā ʻano pata ʻē aʻe ma ka berena.
- I ka hana ʻana i nā keke a me nā bisiketi, e hoʻohana i ka palaoa ʻalemona ma kahi o ka palaoa maʻamau.
- No ka ʻono a me ke ʻano maikaʻi, e kālua i kekahi mau ʻalemona.
ʻŌlelo Aʻo: ʻO nā ʻalemona i kūʻai ʻia ma nā hale kūʻai, i hana ʻia me ka paʻakai, ke kō, a me nā ʻono like ʻole, aia paha nā ʻaila maikaʻi ʻole. He haʻahaʻa ko lākou waiwai meaʻai. No laila, e ʻai i nā ʻalemona maoli (nā ʻalemona maka) i ka hiki.
E aʻo iki kākou e pili ana i ka ʻAila ʻAlemona.
He mea maikaʻi loa nō hoʻi ka ʻaila ʻalemona, i unuhi ʻia mai nā hua ʻalemona. He ʻaila mea kanu ia i waiwai i nā momona monounsaturated olakino no ka puʻuwai a me ka wikamina E. Hoʻohana ʻia ka ʻaila ʻalemona i nā huahana nani a me ka kuke ʻana.
Nā pono olakino o ka ʻaila ʻalemona
ʻO ka hoʻohana ʻana i ka ʻaila ʻalemona e hāʻawi pū ana i kekahi mau pono olakino.
- Ka kaohi ʻana i ke kō koko: Ua hōʻike ʻia nā noiʻi e hiki i nā aila waiwai i nā momona monounsaturated a me polyunsaturated, e like me ka ʻaila ʻalemona, ke kōkua i ka kaohi ʻana i nā pae kō koko i nā poʻe me ka Type 2 Diabetes.
- Kiʻekiʻe i nā antioxidants: Mālama nā antioxidants e like me ka huaora E i loko o ka ʻaila ʻalemona i kā mākou mau cell mai nā radical manuahi e hōʻino iā lākou. Ke hōʻiliʻili kēia mau radical manuahi i loko o ke kino, hiki ke loaʻa kahi kūlana i kapa ʻia ʻo oxidative stress. He kumu ia o nā maʻi maʻi he nui e like me ke kanesa, ka maʻi puʻuwai, a me ka arthritis.
He maikaʻi anei ka ʻaila ʻalemona no ka ʻili?
ʻAe, ʻoiaʻiʻo nō. Hiki i nā waiwai hoʻomaʻū o ka ʻaila ʻalemona ke kōkua i ka hoʻomaʻemaʻe ʻana i ka ʻili a hōʻoluʻolu i ka maneʻo. Hōʻike ka noiʻi e hiki i ka hoʻopili ʻana i nā kirīmi me ka ʻaila ʻalemona ke hōʻemi i nā hōʻailona o nā maʻi e like me ka eczema a me ka dermatitis. Kōkua pū kēia ʻaila i ka hoʻomaikaʻi ʻana i ke ʻano o ka ʻili a me ke kani.
He maikaʻi anei ka ʻaila ʻalemona no ka lauoho?
ʻOiai e pono ana ka noiʻi hou aku ma kēia, ua manaʻoʻiʻo ʻia he kōkua ka ʻaila ʻalemona i ka hoʻomaʻū ʻana i ka lauoho a me ke poʻo. Hiki i ka ʻaila ʻalemona ke hōʻemi i ka maloʻo a me ka frizz i ka lauoho, a hāʻawi i ka hōʻoluʻolu mai ke poʻo maloʻo a me ka maneʻo.
Leka Lawe-Home
- ʻAʻole wale nā ʻalemona he meaʻai māmā ʻono, akā he superfood piha i ka meaʻai.
- He mea maikaʻi loa ka ʻai ʻana ma kahi o 20-23 ʻalemona (hoʻokahi auneke) i kēlā lā no kou olakino. ʻO ka ʻai ʻana ma mua o kēlā hiki ke hoʻohui i nā calorie pono ʻole i kou kino.
- Kōkua nā ʻalemona i ka hoʻemi ʻana i ka cholesterol maikaʻi ʻole, kaohi i ke kaumaha, a mālama i ke olakino o ka puʻuwai.
- He mea maikaʻi loa ka ʻaila ʻalemona no ka lauoho a me ka ʻili.
- Inā loaʻa iā ʻoe kahi maʻi allergy nati, e kamaʻilio me kāu kauka ma mua o ka hoʻohana ʻana i nā ʻalemona a i ʻole ka ʻaila ʻalemona.
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