He mea maikaʻi maoli anei ka ʻai ʻana i ka pipi no kou olakino? E ʻike pono kākou!

Makemake nui ka poʻe o kākou e ʻai i ka pipi. Inā he kari pipi ʻono, a i ʻole he pola laiki me ka diabolo... ʻeā? Akā, hoʻokahi mea a kākou i lohe ai, ʻaʻole maikaʻi loa ka ʻai ʻana i ka pipi no ke kino. Wahi a kekahi, he mea momona loa ia. No laila, he aha ka ʻoiaʻiʻo ma kēia moʻolelo? He maikaʻi anei ka pipi no ko kākou olakino a he maikaʻi ʻole paha? E kamaʻilio maopopo kākou e pili ana i kēia i kēia lā.

Nā pono olakino a me nā pilikia o ka pipi

I ka ʻōlelo maʻalahi, ua like ka pipi me ʻelua ʻaoʻao o ke kālā. He ʻaoʻao maikaʻi a he ʻaoʻao maikaʻi ʻole kona.

ʻO ka mea mua, e kamaʻilio kākou e pili ana i nā pilikia. ʻO ka pipi, ʻoi aku hoʻi nā ʻāpana momona, he kiʻekiʻe i ka cholesterol a me nā momona momona. Ke ʻai nui ʻia, hiki i kēia mau mea ke hōʻiliʻili i loko o ko kākou mau kīʻaha koko, e pani mālie ana iā lākou. ʻOiai nā loea ma ke Kulanui ʻo Harvard e ʻōlelo nei ʻo ka ʻai nui ʻana i ka ʻiʻo ʻulaʻula a me nā ʻiʻo i hana ʻia e hoʻonui i ka pilikia o ka maʻi puʻuwai, ke kanesa, ka maʻi diabetes, a me ka make mua.

I kēia manawa, e nānā kākou i kēlā mau pono.

No ke olakino koko

ʻO ka pipi kekahi o nā kumu hao maikaʻi loa. He mea nui ka hao no ka hana ʻana o ka hemoglobin, kahi protein i loko o ko kākou koko. E noʻonoʻo i kēia ʻano, ua like ka hemoglobin me kahi kalaka liʻiliʻi e lawe ana i ka oxygen ma o ko kākou kino. Inā ʻaʻole lawa ka hao, e emi ana ka helu o nā kalaka, ʻo ia hoʻi, ʻaʻole lawa ka oxygen i ke kino. Kāhea mākou i kēia ʻano he anemia nele i ka hao. A laila e luhi paha ʻoe i nā manawa a pau, e nāwaliwali paha kou kino, ʻaʻole paha ʻoe e makemake e hana i kekahi mea, a e hakahaka paha kou manaʻo. No laila, ʻo ka hoʻohui ʻana i ka nui kūpono o ka pipi i kāu meaʻai e kōkua i ka pale ʻana i kēia anemia mai ka ulu ʻana.

Ka palekana a me ka ho'ōla ʻana o ka ʻeha

Waiwai nō hoʻi ka pipi i ka zinc, kahi mineral e pono ai no ko kākou kino. Hana ʻo Zinc e like me kahi mīkini liʻiliʻi e kōkua i ko kākou kino e ho'ōla koke i nā ʻeha. Kōkua pū ʻo Zinc i ka hoʻoikaika ʻana i ko kākou ʻōnaehana pale a pale iā kākou mai nā maʻi. He mea nui loa ka Zinc no nā keiki e ulu ana a me nā ʻōpio.

No ka hana ʻana o nā ʻiʻo

ʻO ka protein e kūkulu, hoʻoikaika, a mālama i ko mākou mau ʻiʻoHe mea pono ʻole ia. Ua hōʻino ʻia ko kākou mau ʻiʻo e ka hana a kākou e hana ai i kēlā me kēia lā. Hoʻoponopono ka protein i nā mea e hōʻino ai a kūkulu hou i nā ʻiʻo. Inā he mea hoʻoikaika kino ʻoe, ʻoiai inā ʻoe e hele i ka hale hoʻoikaika kino a hāpai i nā mea kaumaha, pono maoli ka protein no ka ulu ʻana o nā ʻiʻo. ʻOiai kahi liʻiliʻi o ka pipi hiki ke hāʻawi i kahi hapa nui o ka pono protein o kēlā me kēia lā. Kōkua kēia i ka pale ʻana i ka nalowale ʻana o nā ʻiʻo i kou wā ʻelemakule, ʻoiai no ka poʻe ma luna o 55 mau makahiki.

Pehea ka waiwai o ka meaʻai o ka pipi?

Hiki ke ʻokoʻa iki ka waiwai o ka meaʻai ma muli o ke ʻano o kāu kuke ʻana i ka pipi. Akā ma ke ʻano laulā, ʻo ia nā mea hoʻohui i loaʻa ma kahi o 85 grams o ka pipi i moʻa maikaʻi ʻia (ʻo ia ka nui like me ka patty burger maʻamau).

Eia kekahi, aia i loko o ka pipi nā huaora a me nā minelala e hiki mai ana:

• ʻO ka phosphorus
• Wikamina B3 `(Wikamina B3)`
• Wikamina B6 `(Wikamina B6)`
• Wikamina B12 `(Wikamina B12)`
• Zinc

ʻO ka mea nui, e loaʻa wale kēia mau pono āpau inā ʻoe e ʻai i ka nui kūpono.Manaʻo ʻia e ʻai ma kahi o 85 grams o ka pipi i kēlā me kēia pāʻina. Ma muli o nā pilikia olakino e pili ana me ka ʻiʻo ʻulaʻula, he mea nui loa ia e kaupalena i kēia nui.

No laila pehea ʻoe e hoʻomākaukau ai i ka pipi ma ke ʻano olakino?

ʻAe, i kēia manawa ke noʻonoʻo nei paha ʻoe pehea e hiki ai iā ʻoe ke hōʻemi i ka cholesterol a me ka momona a loaʻa mau nā mea maikaʻi a pau o ka pipi. Aia kekahi mau mea maʻalahi hiki iā ʻoe ke hana e hana ai i kēlā.

1. E koho i ka ʻiʻo wiwi: Ke hele ʻoe i ka hale kūʻai, e ʻimi i ka ʻiʻo i kapa ʻia ʻo "extra lean" a i ʻole "lean." A i ʻole, e koho i kahi ʻoki ʻiʻo me ka liʻiliʻi o ka momona keʻokeʻo i ʻike ʻia.

2. Wehe i ka momona i ʻike ʻia: Ma mua o kou hoʻomaka ʻana e kuke, e hoʻohana i ka pahi e ʻoki i nā momona a pau i ʻike ʻia mai ka ʻiʻo. I kāu kuke ʻana, e heheʻe ka hapa nui o ke koena o ka momona.

3. E koho i kahi ʻano kuke maikaʻi: ʻOi aku ka maikaʻi o ka puhi ʻana, ka hoʻomoʻa ʻana, a i ʻole ka hoʻomoʻa ʻana i ka pipi ma mua o ka palai ʻana i ka ʻaila. ʻO kēia no ka mea aia ka ʻiʻo ma luna o kahi pā palai, e ʻae ana i ka ʻaila e kahe i lalo. ʻO ke ʻano kēia, ʻaʻole nui ka ʻaila e omo ai ka ʻiʻo.

Eia kekahi mau ala e hiki ai iā ʻoe ke hoʻāʻo:

• E hana i kahi marinade haʻahaʻa momona me nā mea e like me ka wai lemon a me ka soy sauce, e marinate i ka ʻiʻo i loko no kekahi manawa, a laila e hoʻomoʻa i loko o ka umu.
• E hamo i kekahi mau mea ʻala e like me ka pepa, ke kumina, a me ka turmeric ma luna o ka ʻiʻo a kālua iā ia.
• E ʻokiʻoki i ka pipi i mau ʻāpana liʻiliʻi a kau iā lākou ma luna o nā skewers, e hoʻololi iā lākou me kāu mau mea kanu punahele (ʻakaʻakai, tōmato, a me nā pepa chili) e hana i nā skewers ʻiʻo ʻono (kabobs).
• E kālua i kahi ʻāpana ʻiʻo holoʻokoʻa i loko o ka umu me ka paʻakai, ka pepa, a me kekahi mau mea ʻala āu e koho ai.