9 mau ʻano ʻai maʻalahi hiki iā ʻoe ke hahai e pale i kou puʻuwai (ʻai olakino no ka puʻuwai)

Pehea ʻoe? Makemake mākou a pau e olakino a hauʻoli . ʻO ka puʻuwai kekahi o nā ʻōkana waiwai nui loa i loko o ko mākou kino. No laila, he kuleana ko kākou a pau e mālama i ke olakino o kēia puʻuwai. Ua lilo ka maʻi puʻuwai i mea maʻamau i ko mākou ʻāina i kēia manawa. Akā, ua ʻike anei ʻoe inā e hoʻololi iki kākou i kā kākou meaʻai , hiki iā kākou ke hōʻemi i kēia pilikia i kahi nui? ʻO nā meaʻai kūpono a kākou e ʻai ai hiki ke kāohi i nā hōʻailona o ka maʻi puʻuwai a pale i nā pilikia hou aʻe.

Hiki i ka ʻai maikaʻi a me ka hoʻoikaika kino ke kōkua i ka kaohi ʻana i ke kaʻina hana o ka hoʻohaiki ʻana i ko kākou mau aʻa . I kekahi mau hihia, hiki iā ia ke hoʻohuli i ka hoʻohaiki ʻana o nā aʻa. Hiki iā ia ke kōkua i ka kaohi ʻana i kāu cholesterol "maikaʻi ʻole", a i ʻole ka cholesterol LDL , ke koko , nā pae kō koko , a me ke kaumaha o ke kino.

ʻAe, pehea ʻoe e ʻai ai ma kēia ʻano olakino no ka puʻuwai?

ʻO ka ʻai ʻana i mea olakino no ka puʻuwai, ʻaʻole ia he manaʻo e ʻai wale i nā meaʻai palai a palupalu. ʻO ia hoʻi ke kaupalena ʻana i kekahi mau meaʻai me ka hoʻohui ʻana i nā meaʻai momona a olakino i kā mākou papaʻai. Ma ka hahai ʻana i kēia mau ʻanuʻu maʻalahi 9, hiki iā ʻoe ke pale i kou puʻuwai.

1. E hoʻomaopopo i nā kumu

ʻO kēia ka mea nui loa. He maʻalahi ke kumu o kāu papaʻai: E ʻai i nā mea kanu hou aʻe, nā huaʻai, nā palaoa piha , a me nā legumes . ʻO kēia nā meaʻai maikaʻi loa e kōkua iā ʻoe e hakakā i nā maʻi puʻuwai. E ho'āʻo e ʻai i ʻekolu mau lawelawe ʻana o nā mea kanu a me ʻelua mau lawelawe ʻana o nā hua i ka lā. I ka ʻai ʻana i ka laiki, e koho i ka laiki ʻeleʻele ma kahi o ka laiki keʻokeʻo.

2. E hoʻolilo i ka meaʻai i mea ʻono.

Pono ka meaʻai olakino e ʻono. ʻO ia ka manawa e makemake ai mākou e hoʻomau i ka ʻai ʻana i kēlā ʻai. Ma kahi o ka hoʻohana ʻana i ka paʻakai, ke kō, a me ka ʻaila nui loa, e hoʻāʻo e hoʻohui i kāu mau mea ʻala ponoʻī (ʻekolu a ʻelima paha) i kāu meaʻai . E hoʻāʻo e hoʻohana i nā mea e like me ka turmeric, pepa, kinamona, a me nā cloves. E nīnau i kāu kauka e pili ana i nā ʻano kuke a me nā ʻano meaʻai āu e koho ai i ka wā e ʻai ai i waho, a inā pono, hiki iā ʻoe ke hālāwai me kahi meaʻai meaʻai.

3. E kiʻi i ka lawa o ka protein

He mea nui ka protein no ko kākou kino, akā pono kākou e koho i nā ʻano protein olakino no ka puʻuwai.

• Iʻa (ʻoi aku ka iʻa ʻaila e like me ka salmon, mackerel, a me nā sardines)
• Moa ʻili ʻole
• Nā huahana waiū momona haʻahaʻa
• Nā legumes e like me nā lentils, nā pīni ʻōmaʻomaʻo, nā chickpeas, a me ka pi
• Nā hua manu (ma kahi o hoʻokahi i ka lā)
• Nā nati e like me nā cashews a me nā pīni (e ʻai i kēia me ka ʻole o ka ʻaila a i ʻole ka paʻakai)

4. E kaupalena i nā momona maikaʻi ʻole

He mea nui loa kēia. ʻAʻole maikaʻi ʻole nā ​​momona a pau, akā, ʻaʻole maikaʻi kekahi no ka puʻuwai. E nānā kākou i kēia mau mea.

5. E koho i nā kalapona kūpono (carbs)

ʻO nā kalapona ke kumu nui o ka ikehu no ko kākou kino. Akā ma ʻaneʻi hoʻi, pono kākou e koho i nā kalapona paʻakikī.Akā, ʻaʻole nā ​​kalapona maʻalahi i kiʻekiʻe i ke kō. Ma kahi o ka hapalua o kāu mau calorie e hele mai mai nā palaoa piha, nā mea kanu, a me nā huaʻai. E hōʻemi i nā meaʻai kō e like me ka berena keʻokeʻo, ka laiki keʻokeʻo, nā mea inu ʻono, nā keke, a me nā biscuits i ka hiki.

6. Mai hōʻalo i ka ʻai ʻana.

Hoʻokuʻu kekahi poʻe i ka ʻaina kakahiaka a me ka ʻaina awakea i ka hoʻāʻo ʻana e hoʻemi i ke kaumaha. He ʻano maikaʻi ʻole kēia . Ke hana ʻia kēia, ʻai lākou ma mua o ka mea e pono ai no ka mea ua pōloli loa lākou i ka manawa aʻe a lākou e ʻai ai. Akā, ma waho aʻe o nā meaʻai nui ʻekolu, e hoʻohui i ʻelua mau meaʻai liʻiliʻi momona (e.g., kahi ʻāpana hua, kahi yogurt). ʻO ia hoʻi he 5-6 mau meaʻai liʻiliʻi i ka lā. Akā pono ʻoe e makaʻala e pili ana i ka nui o nā calorie.

7. E hōʻemi i ka ʻai ʻana i ka paʻakai

ʻO ka nui o ka paʻakai ke kumu nui o ke koko kiʻekiʻe. ʻO ke koko kiʻekiʻe kahi ʻenemi nui o ka puʻuwai. No laila, e hōʻemi i ka nui o ka paʻakai i hoʻohui ʻia i ka meaʻai. Akā, e hoʻohana i nā mea e like me ka lime, ka pepa, a me ka vīnega. ʻO nā mea ʻono i kūʻai ʻia ma ka hale kūʻai, nā pickles, nā ʻiʻo maloʻo, a me nā sausage he nui ka paʻakai, no laila e kaupalena iā lākou. He mea nui hoʻi e hoʻokomo i nā meaʻai waiwai i ka potassium, magnesium, a me ka calcium . Nui kēia mau mea i nā mea e like me ka maiʻa, spinach, beans, a me ka yogurt.

8. E hoʻoikaika kino iki kākou i kēlā me kēia lā.

E like me ka ʻai ʻana, he mea nui ka hoʻoikaika kino no ka puʻuwai. Hoʻoikaika ka hoʻoikaika kino i ka puʻuwai, hoʻomaikaʻi i ke kahe koko, kāohi i ke koko kiʻekiʻe, hoʻonui i ka cholesterol "maikaʻi" (HDL) , a kōkua i ka kāohi ʻana i ke kō koko a me ke kaumaha o ke kino. E hoʻomaʻamaʻa i ka hana ʻana i kahi mea wikiwiki, e like me ka hele wāwae, ka holo paikikala, a i ʻole ka ʻauʻau ʻana, no 30 mau minuke i ka lā. E kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi papahana hoʻoikaika kino .

9. E inu i ka wai lawa

He mea nui loa ia e hoʻomaʻū i kou kino. ʻO ka inu ʻana i ka wai lawa e hoʻomāʻona ai ʻoe a hoʻēmi i kou makemake. E nīnau i kāu kauka i ka nui o ka wai āu e inu ai i kēlā me kēia lā. Pono paha kekahi poʻe me ka maʻi puʻuwai a i ʻole nā ​​​​puʻupaʻa e kaupalena i kā lākou inu wai. Eia kekahi, e hoʻomanaʻo he kōkua pū nā meaʻai waiwai i ka wai e like me ka wai meli a me nā kukama.