Nā Pōmaikaʻi Ola Kino Kupaianaha o nā Mea Kanu

He mea nui nā mea kanu i kā mākou papaʻai. Makemake mākou a pau e ʻai i nā mea kanu o nā kala like ʻole a me nā ʻono me ka laiki. Akā ua ʻike anei ʻoe ʻaʻole wale kēia mau mea kanu he mea e hoʻopiha ai i ka ʻōpū, akā he meaʻai nui hoʻi ia e pono ai ko mākou olakino a lawe mai i nā pono he nui. No laila, i kēia lā, e kamaʻilio kākou e pili ana i kēia mana kupaianaha i hūnā ʻia i loko o kēia mau mea kanu.

He aha maoli nā mea kanu?

I ka ʻōlelo maʻalahi, ʻo nā mea kanu nā ʻāpana o nā mea kanu hiki iā kākou ke ʻai. I kekahi manawa ʻai mākou i ka mea kanu holoʻokoʻa, i kekahi manawa ʻai mākou i nā ʻāpana wale nō e like me nā lau, nā kumu, a me nā hua. ʻO ka hapa nui , he haʻahaʻa nā calorie o nā mea kanu, akā ua waiwai nui lākou i nā meaolaola e like me nā wikamina, nā minelala, a me ka fiber.

Eia kekahi, aia i loko o nā mea kanu kahi ʻano kemika kūlohelohe e pale ai i nā ʻāpana o ko mākou kino mai ka hōʻino ʻia. Kāhea mākou i kēia mau mea he antioxidants . Paipai nā loea olakino e hoʻohui i kekahi mau ʻano mea kanu i kāu papaʻai i kēlā me kēia lā. No ka mea, ua hōʻoia ka noiʻi ʻana he ala maikaʻi loa ka papaʻai kaulike i waiwai i nā mea kanu.

Nā ʻano mea kanu a me ko lākou ʻokoʻa

Hiki ke hoʻokaʻawale ʻia nā mea kanu i kekahi mau ʻano nui. He ʻokoʻa nā pono olakino o nā mea kanu kala like ʻole. No laila, he mea nui loa ka ʻai ʻana i nā mea kanu o kēlā me kēia kala, ʻaʻole hoʻokahi wale nō ʻano.

• Nā mea kanu ʻōmaʻomaʻo ʻeleʻele: nā mea e like me ka spinach, kale, nā greens collard, a me ka broccoli.
• Nā mea kanu ʻulaʻula a me ka ʻalani: paukena, kāloti, pepa bele ʻulaʻula (pepa chili), ʻuala.
• Nā pī, nā nati, a me nā lentil: Hāʻule pū kēia mau mea i loko o ka māhele mea kanu.
• Nā mea kanu starchy: ʻUala, kulina, cassava.
• Nā mea kanu ʻē aʻe: Nā mea e like me ka eggplant, beets, aniani, halo.

ʻO ka ʻokoʻa ma waena o nā mea kanu starchy a me nā mea kanu non-starchy

He mea kēia e pono ai kākou e hoʻomaopopo. ʻO nā ʻano mea kanu ʻelua, starchy a me non-starchy, he maikaʻi no ke kino a piha i nā wikamina a me nā minelala. Akā aia kahi ʻokoʻa iki.

ʻO nā pono olakino nui o ka ʻai ʻana i nā mea kanu

He hale waihona nā mea kanu o nā meaola koʻikoʻi no ko kākou kino. E nānā i kēia mau pono.

• Ola kino hoʻoheheʻe: ʻO ka fiber meaʻai i loko o nā mea kanu e kōkua i ka hoʻoheheʻe maikaʻi ʻana i ka meaʻai a neʻe maʻalahi i loko o nā ʻōpū. Kōkua kēia i ka pale ʻana i nā pilikia e like me ka paʻa ʻana o ka ʻōpū .
• Hoʻomalu i ke koko kiʻekiʻe: ʻO nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka spinach a me ka kale he waiwai nui i ka potassium . Kōkua ka Potassium i ko mākou mau puʻupaʻa e kānana i ka sodium keu (paʻakai) mai ke kino. Hiki i kēia ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko.
• Hoʻemi ʻia ka pilikia o ka maʻi puʻuwai: Manaʻo ʻia ka huaora K i loaʻa i nā mea kanu ʻōmaʻomaʻo e pale i ka waiho ʻana o ka calcium i loko o ko kākou mau aʻa. Hiki i kēia ke hōʻemi i ka hōʻino ʻana i nā kīʻaha koko a pale aku i nā pilikia maʻi puʻuwai i ka wā e hiki mai ana.
• Ka Hoʻokele ʻana i ke Kō Koko: He haʻahaʻa ka helu kuhikuhi glycemic o nā mea kanu ʻaʻole starchy. ʻO ke ʻano kēia, ʻaʻole lākou e hoʻoulu i ka piʻi koke ʻana o ke kō koko. ʻOiai nā hui maʻi diabetes e paipai nei i ka ʻai ʻana ma ka liʻiliʻi he 3-5 mau lawelawe o nā mea kanu ʻaʻole starchy i kēlā me kēia lā.
• Ka mālama ʻana i ke kaumaha olakino: Loaʻa i nā mea kanu ka wai a me ka fiber, kahi e kōkua ai iā ʻoe e māʻona me ka ʻole o ka hoʻohui ʻana i nā calorie he nui. E hoʻomanaʻo, hoʻopiha ka wai a me ka fiber iā ʻoe, akā hoʻohui lākou i nā calorie liʻiliʻi i kou kino. ʻO ia ke kumu he meaʻai maikaʻi nā mea kanu no ka poʻe e hoʻāʻo nei e kāohi i ko lākou kaumaha a hoʻemi i ke kaumaha.
• Kāohi i ka ʻelemakule: Loaʻa i nā mea kanu ko lākou mau waihoʻoluʻu nani mai nā hui kemika kūlohelohe i kapa ʻia ʻo polyphenols . Hoʻemi kēia i ka mumū i loko o ko mākou kino. Hana pū lākou ma ke ʻano he antioxidants, e pale ana i ko mākou mau cell mai nā radical manuahi ʻino i ke kaiapuni.

Maka? Moʻa? He aha ke ala maikaʻi loa e ʻai ai i nā mea kanu?

He nīnau kēia a nā poʻe he nui e nīnau ai. Aia maoli ka pane i ke ʻano o nā mea kanu āu e ʻai ai.

• Hoʻemi ka kuke ʻana i kekahi mau meaola: Ke hoʻopili ʻia i ka wela, hiki ke luku ʻia kekahi mau wikamina wai-hoʻoheheʻe ʻia, e like me ka wikamina C a me B. No ka laʻana, ke hoʻolapalapa ʻia nā mea kanu i ka wai, hiki i kēia mau wikamina ke lele i loko o ka wai.
• Hoʻomaikaʻi ka kuke ʻana i ka omo ʻana o kekahi mau meaola: Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka maikaʻi o kekahi mau mea kanu ke kuke ʻia. No ka laʻana, ʻoi aku ka maikaʻi o ka omo ʻana o nā kāloti i kuke ʻia i ka beta-carotene antioxidant ma mua o nā kāloti maka. Hoʻonui pū ka kuke ʻana i nā tōmato i ka nui o ka lycopene, kahi antioxidant ikaika.

Nā ala olakino e kuke ai i nā mea kanu

Hoʻohui ka palai hohonu i nā calorie a me ka momona pono ʻole, no laila ʻoi aku ka olakino o ka hahai ʻana i kēia mau ʻano hana:

• E hoʻomoʻa me kahi ʻaila liʻiliʻi
• Ke mahu ʻana
• Ka hoʻomoʻa ʻana a i ʻole ka kālua ʻana
• Ke hoʻohana nei i ka umu microwave (Microwaving)
• Kuke ʻana i ke kaomi

ʻEkolu mau ala maʻalahi e hoʻohui i nā mea kanu i kāu papaʻai

Mai ʻōlelo ʻoe, "ʻAʻohe oʻu manawa e ʻai ai i nā mea kanu." Hiki iā kākou ke hoʻohui maʻalahi i kēia mau mea i kā kākou papaʻai o kēlā me kēia lā.

• E hana i kahi salakeke hou ma ka hoʻohui ʻana i kekahi mau mea kanu āu e koho ai.
• E hana i kahi omelet ʻono ma ka hoʻohui ʻana i nā mea e like me ka ʻakaʻakai, ka iʻa, ka chili, a me nā tōmato.
• E hana i kahi kari mea kanu ʻono a i ʻole ka supo e ʻai me ka laiki.
• E hana i kahi sopa mea kanu momona .
• E hana i kahi sanwika mea kanu e ʻai me ka berena.