Inā paha mākou e hele i kahi hale kūʻai a i ʻole kahi mākeke nui, he mea a mākou e ʻike pinepine ai nā nati. Makemake mākou e ʻai i nā mea e like me nā cashews, nā pīnati, nā ʻalemona, a me nā walnuts no ka mea he ʻono maikaʻi ko lākou. Akā ua ʻike anei ʻoe ʻaʻole wale kēia mau meaʻai i ka ʻono maikaʻi, akā he nui nā pono olakino i hiki ʻole i ko mākou kino ke noʻonoʻo? I ka ʻōlelo maʻalahi, ʻaʻole wale nā nati he mea ʻono maikaʻi, akā he meaʻai maikaʻi loa ia i piha i ka waiwai meaʻai. I kēia lā, e kamaʻilio kākou e pili ana i nā pono maoli o ka hoʻohui ʻana i kēia mau nati i kā mākou papaʻai.
He aha nā pōmaikaʻi o ka ʻai ʻana i nā nati no ko mākou kino?
He meaʻai momona loa nā nati i loaʻa nā huaora a me nā minelala he nui e pono ai ko kākou kino. ʻOi aku ka maikaʻi, aia iā lākou kahi mea i kapa ʻia ʻo ALA omega-3 fatty acids . ʻO kekahi o nā pono olakino o kēia mau mea e komo pū ana me ke kōkua ʻana i ka kaohi ʻana i nā maʻi e like me ka rheumatoid arthritis a me ka pale ʻana i nā maʻi e like me Alzheimer's.
Ma waho aʻe o kēia, e nānā kākou i kekahi mau pono nui ʻē aʻe.
| ʻO ka pōmaikaʻi nui | Pehea lā ia e hana ai? |
|---|---|
| Kōkua i ka hoʻemi kaumaha. | Kiʻekiʻe ka momona o nā nati, a he mea kūpono ʻole paha ia no ka poʻe e hoʻāʻo nei e hoʻemi i ke kaumaha. Akā, kiʻekiʻe maoli lākou i nā momona unsaturated, he mea maikaʻi ia no ke kino. Hiki i ka ʻai ʻana iā lākou ke kōkua iā ʻoe e māʻona, kahi e kōkua ai iā ʻoe e pale aku i ka ʻai nui ʻana. Ua hōʻike ʻia nā noiʻi ʻaʻole nui ka paona o ka poʻe e ʻai mau ana i nā nati. |
| Kōkua i ka kaohi ʻana i ka maʻi diabetes | Ua ʻike ʻia e ka noiʻi ʻana hiki i ka poʻe me ka maʻi diabetes Type 2 e ʻai ana i nā nati ma mua o ʻelima mau lā o ka pule ke hōʻemi i ko lākou pilikia o ka maʻi puʻuwai ma kahi o 17%. E kamaʻilio me kāu kauka e pili ana i kēia. |
| Kāohi i ka maʻi puʻuwai | Aia kahi pilina ikaika ma waena o nā nati a me ke olakino o ka puʻuwai. ʻO ka poʻe e ʻai ana i nā nati ma ka liʻiliʻi he ʻehā mau manawa i ka pule, ua emi nui ko lākou pilikia o ka maʻi puʻuwai coronary a me ka myocardial infarction. |
| Hoʻomalu i nā pae cholesterol | Kōkua nā nati i ka hoʻemi ʻana i ka cholesterol maikaʻi ʻole, a i ʻole ka cholesterol LDL, a me nā pae triglyceride i loko o ke kino. Ke kāohi ʻia nā pae cholesterol, ua emi ka pilikia o ka loaʻa ʻana o nā maʻi cardiovascular e like me ka hahau ʻana. |
He aha nā meaʻai i loko o nā nati?
He meaʻai waiwai nā nati i ka wikamina E. ʻO ka wikamina E kahi hui o nā mea i hui pū ʻia me nā waiwai antioxidant. Kōkua kēia i ka pale ʻana i ka maʻi kanesa a pale aku i ka osteoporosis.
I ka ʻōlelo maʻalahi, ʻaʻole wale nā nati he meaʻai māmā ʻono, akā he pōkā meaʻai hoʻi e hoʻoikaika ai i ka ʻōnaehana pale o ko mākou kino.
Eia kekahi, waiwai nui nā nati i nā meaʻai e hiki mai ana:
- Folate
- Makenesium
- Potasiuma
- Kalipuna
- ʻO ka phosphorus
He aha ka mea i hoʻokomo pinepine ʻia i loko o ka hui ʻana o nā nati?
E noʻonoʻo ʻoe e ʻai ana i kahi lawelawe 1/4 kīʻaha (1/4 kīʻaha) o kahi hui ʻana o nā ʻano nati like ʻole. Eia nā waiwai meaʻai maʻamau i loko:
| ʻĀpana meaʻai | Ka nui i loko (ma ke kaumaha ) |
|---|---|
| Nā Kalori | 220 |
| Pūmua | 6 grams |
| Momona | 19 grams |
| Nā kalapona | 8 grams |
| ʻO ke olonā | 3 grams |
| kōpaʻa | 2 grams |
Pehea e ʻai ai i nā ʻano nati kūpono?
I kēia manawa ua maopopo iā ʻoe ka pono o nā nati. Akā, ʻo ka mea nui loa, ʻaʻole like nā pūʻolo nati a pau ma ka hale kūʻai. Nui ka paʻakai o kekahi, a ʻo kekahi ua hoʻohui ʻia nā mea ʻono. Hiki i kēia ke hōʻemi i ka waiwai maoli o nā nati. No laila, ʻoi aku ka maikaʻi o ke koho ʻana i nā nati maka me ka ʻole o ka mea i hoʻohui ʻia iā lākou i nā manawa āpau e hiki ai.
He meaʻai māmā maikaʻi nā nati i hiki ke ʻai ʻia i kēlā me kēia manawa o ka lā. He mea maikaʻi loa ka ʻai ʻana i kekahi mau nati e hoʻonui i kou pae ikehu i ke ao ke luhi ʻoe a hiamoe paha.
Eia kekahi mau ala e hiki ai iā ʻoe ke hoʻohui i nā nati i kāu meaʻai:
- E hoʻohui i kekahi mau walnuts i ʻokiʻoki ʻia i ka yogurt āu e ʻai ai.
- E hana i ka pata ʻalemona ma ka wili ʻana i nā ʻalemona ma ka home. He koho maikaʻi loa kēia no ka pata pīnati.
- E hana i keke ʻono me ka maiʻa a me nā nati.
- E kāpīpī i nā nati, e like me ka pecans, ma luna o kekahi salakeke āu e hana ai.
- I ka hana ʻana i ka laiki palai mea kanu a i ʻole nā ʻokiʻoki ʻokiʻoki, e hoʻohui i kekahi mau cashews.
- E hoʻohui i kekahi mau ʻalemona i kahi lulu protein i hana ʻia me ka maiʻa a me kahi waiū liʻiliʻi.
- E kāpīpī i kahi hui ʻana o nā walnuts lepo a me nā nati ma luna o kahi ʻāpana moa i kālua ʻia.
Leka Lawe-Home
- He meaʻai ʻono a momona hoʻi nā nati.
- Hiki i ka ʻai ʻana i nā nati ke hāʻawi i nā pono he nui, e like me ka hoʻokele kaumaha, ka kaohi ʻana i ka maʻi diabetes, a me ke olakino puʻuwai.
- No nā hopena maikaʻi loa, e koho mau i nā nati maka me ka ʻole o ka paʻakai a me nā mea ʻono i hoʻohui ʻia.
- Kiʻekiʻe nā calorie i loko o nā nati, no laila e makaʻala i ka nui o kāu ʻai ʻana i kēlā me kēia lā. ʻOi aku ka lawa o ka lima hoʻokahi i kēlā me kēia lā.
- Inā loaʻa iā ʻoe ka maʻi diabetes, ka maʻi puʻuwai, a i ʻole kekahi maʻi olakino ʻē aʻe, e kamaʻilio me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu papaʻai.
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