Nā pono olakino o ka moa: E ʻike pono kākou!

He meaʻai koʻikoʻi ka moa i loko o ko kākou mau home, ʻeā? Inā paha no ka ʻaina awakea, ka ʻaina ahiahi, a i ʻole kahi pāʻina, he mehameha loa ia me ka ʻole o ka moa curry a i ʻole ka moa diabolo. Pehea ka maikaʻi o kēia moa a kākou e ʻai ai i kēlā me kēia lā? Wahi a kekahi he maikaʻi, ʻōlelo kekahi ʻaʻole maikaʻi ma muli o nā mea e like me ka cholesterol. No laila he aha ka ʻoiaʻiʻo? E kamaʻilio kākou e pili ana i kēia i kēia lā, pololei, maʻalahi.

Ua like ke olakino o nā ʻāpana a pau o ka moa?

He nīnau kēia a nā poʻe he nui. ʻO ka pane, ʻaʻole . He ʻokoʻa nā waiwai meaʻai o nā ʻāpana like ʻole o ka moa.

I ka ʻōlelo maʻalahi, ʻoi aku ka haʻahaʻa o nā calorie a me ka momona o nā ʻāpana keʻokeʻo e like me ka ʻiʻo umauma , ʻoiai ʻoi aku ka nui o nā calorie a me ka momona o nā ʻāpana ʻeleʻele e like me nā ʻūhā a me nā ʻēheu .

Eia kekahi, he mea nui loa ke ʻano o kāu kuke ʻana i ka moa. ʻO ka ʻai ʻana me ka ʻili a me ka palai hohonu ʻana e hoʻohui ia i ka momona momona maikaʻi ʻole. No laila, inā hoʻoholo ʻoe e ʻai i ka moa ma kahi o ka ʻiʻo ʻulaʻula, ʻo ke koho maikaʻi loa a olakino hoʻi ka umauma moa ʻili ʻole .

He aha nā pono nui o ka ʻai ʻana i ka moa?

He meaʻai momona maoli ka moa ke koho ʻia a moʻa pono ʻia. Eia kekahi o kona mau pono nui.

1. No nā iwi a me nā ʻiʻo ikaika

ʻO ka protein wīwī i loko o ka moa he kumu maikaʻi loa ia o nā waikawa amino . Hoʻohana ko mākou kino i kēia mau waikawa amino e kūkulu i nā ʻiʻo. He mea nui loa kēia no ka mālama ʻana i nā ʻiʻo ikaika i ko mākou wā ʻelemakule. Ua hōʻike ʻia e ka noiʻi ʻana e kōkua ka ʻai ʻana i ka protein i ka mālama ʻana i ka nui o nā minerala iwi . ʻO ia hoʻi, hiki i ka ʻai ʻana i ka moa ke kōkua i ke kūkulu ʻana i nā ʻiʻo ikaika a me nā iwi olakino. Hiki i kēia ke kōkua i ka hōʻemi ʻana i ka pōʻino i hana ʻia e nā maʻi a me nā ulia e like me ka osteoporosis .

2. No ke kāohi kaumaha a me ke olakino puʻuwai

Ua hōʻike ʻia nā noiʻi e hiki i ka ʻai ʻana i 25-30 grams o ka protein i kēlā me kēia pāʻina ke kōkua iā mākou e māʻona . ʻO ke ʻano kēia, ʻoiai inā ʻai iki mākou, ua māʻona mākou, kahi e kōkua ai iā mākou e kāohi i kā mākou ʻai nui ʻana. Hiki i kēia ke kōkua nui i ka mālama ʻana i ke kaumaha .

ʻO ka mālama ʻana i ke kaumaha olakino e pili pono ana i ke olakino o ka puʻuwai. Kōkua ia i ka kaohi ʻana i nā kumu pilikia no ka maʻi puʻuwai, e like me ke kiʻekiʻe o nā pae triglyceride a me ke koko kiʻekiʻe.

3. E hoʻomaikaʻi i ka maikaʻi o ka noʻonoʻo

Aia i loko o ka moa kahi waikawa amino i kapa ʻia ʻo tryptophan . ʻO kēia ka mea mua o ka serotonin i loko o ko kākou lolo.Pili ia i ka hoʻonui ʻana i nā pae. Ua ʻike ʻia ʻo Serotonin ʻo ia ka hormone "manaʻo maikaʻi" e hauʻoli ai mākou. ʻOiaʻiʻo, ʻaʻole ʻoe e manaʻo maikaʻi koke ma hope o ka ʻai ʻana i ka moa. Akā ua hōʻike ʻia nā noiʻi e hiki i ka ʻai mau ʻana iā ia ke kōkua i ka hoʻonui ʻana i nā pae serotonin i kekahi ʻano.

Ke kamaʻilio nei e pili ana i ka waiwai o ka meaʻai ...

He meaʻai protein kiʻekiʻe ka moa a haʻahaʻa ka momona (ʻoi aku ka ʻiʻo o ka umauma). Ma waho aʻe o ka protein, aia pū kekahi i ka moa kēia mau meaola:

• Wikamina B12
• Kolina
• Zinc
• Hao
• Keleawe

E nānā kākou i ka waiwai o ka meaʻai ma kahi o 100 grams o ka umauma moa maka, ʻili ʻole.

E makaʻala i kēia mau mea i ka wā e ʻai ai i ka moa!

ʻOiai ke ʻano maikaʻi o ka moa, aia kekahi mau mea e makaʻala ai.

1. E makaʻala i ka nui o kāu ʻāpana: ʻO ka nui o ka protein i ʻōlelo ʻia i kēlā me kēia lā ma waena o 50-170 grams. ʻO ia hoʻi, inā ʻoe e ʻai ana i kahi mea e like me ka moa, ua maikaʻi kahi ʻāpana e like me ka nui o kou poho lima i ka manawa hoʻokahi. Eia nō naʻe, ʻo ka mea e alakaʻi nei i kahi nohona ola a me nā hoʻoikaika kino e pono paha i kahi mea hou aku.

2. He mea nui loa ka palekana o ka meaʻai:ʻO kēia ka mea nui loa. Inā ʻaʻole mālama pono ʻia ka moa a moʻa pono ʻia, hiki iā ia ke hoʻoulu i nā maʻi weliweli mai ka meaʻai. E makaʻala loa i ka haumia keʻa . ʻO ia hoʻi, ʻo ka hoʻohana ʻana i ka papa ʻoki like me ka moa maka, ka ʻoki ʻana i ka salakeke me ka pahi like, a i ʻole ka hoʻopā ʻana i nā meaʻai ʻē aʻe me ka lima like i lawelawe ai i ka ʻiʻo maka hiki ke hoʻolaha i nā bacteria weliweli.

3. E makaʻala i ka cholesterol: ʻOiai he ʻiʻo haʻahaʻa ka momona, aia nō i ka moa kekahi cholesterol. Inā loaʻa iā ʻoe ke cholesterol kiʻekiʻe a i ʻole he pilikia no ka maʻi puʻuwai, he mea nui e kamaʻilio me kāu kauka e pili ana i kahi papaʻai kūpono iā ʻoe.

Penei ke ʻano o ka hoʻomākaukau pono ʻana a me ka kuke ʻana i ka moa.

E hahai i kēia mau hana e hōʻoia i ka palekana o ka meaʻai.

Moa e hoʻoheheʻe ana

E hoʻokomo i ka moa i loko o ka pahu hau i loko o ʻelua hola ma hope o ke kūʻai ʻana. Inā ʻaʻole ʻoe e kuke i loko o ʻelua lā, e hoʻokomo i loko o ka pahu hau. Aia kekahi mau ala e hoʻoheheʻe ai i ka ʻiʻo hau:

• E lawe mai ia mea mai loko mai o ka pahu hau 24 mau hola ma mua o ka kuke ʻana a waiho i loko o ka pahu hau maʻamau.
• E kau i loko o kahi ʻeke pale wai a hoʻokomo i loko o kahi pola wai anuanu. E hoʻololi i ka wai i kēlā me kēia 30 mau minuke.
• E hoʻohana i ke koho 'defrost' ma kāu microwave. Eia nō naʻe, inā ʻoe e hoʻoheheʻe me kēia ʻano hana, pono ʻoe e kuke koke.

Kuke pono

I ka wā e kuke ai i ka moa, ʻoi aku ka nui o ka mahana o loko ma mua o ka manawa. Pono ka mahana o ka ʻāpana mānoanoa loa o ka moa e hiki i 165° Fahrenheit (74° Celsius) ma mua o ka mākaukau e ʻai. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i kahi ana wela meaʻai e ana i kēia. Mai hoʻokuʻu i ka ana wela e hoʻopā i ka iwi.

Inā e hoʻomoʻa i loko o ka umu, e hoʻomanaʻo i kēia mau manawa:

He mau ala e ʻai ai me ka ʻono

• Hoʻomoʻa ʻia a ʻokiʻoki ʻia no ka salakeke.
• I kālua ʻia a hoʻomoʻa ʻia paha me ka laiki.
• ʻOki ʻia i loko o kahi sanwika.
• ʻOkiʻoki i loko o nā ʻāpana liʻiliʻi no ka pasta.
• Ma ke ʻano he ʻōwili me ka berena.