Makemake ʻoe e kōkua i kāu poʻe aloha me ka maʻi puʻuwai? - ʻAi Ola Kino no ka Puʻuwai

Ke lohe mākou ua loaʻa i kahi lālā o ka ʻohana a i ʻole kahi mea aloha ka maʻi puʻuwai, kaumaha nui mākou a hopohopo. "He aha kā mākou e hana ai e mālama pono iā lākou?" ʻo ia ka nīnau e hiki mai ana i ka noʻonoʻo o kēlā me kēia kanaka. E like me ka lāʻau lapaʻau, he hopena nui ka meaʻai a mākou e hāʻawi aku ai iā lākou i ko lākou olakino. ʻO ka ʻoiaʻiʻo, ʻo ka meaʻai momona i hoʻomākaukau ʻia me ke aloha ka makana maikaʻi loa hiki iā ʻoe ke hāʻawi aku i kahi mea me ka maʻi puʻuwai.

No ke aha he mea nui ka meaʻai a me ka mea inu?

I ka ʻōlelo maʻalahi, ʻaʻole hiki i kahi meaʻai olakino ke kōkua wale i ka kaohi ʻana i nā maʻi puʻuwai, akā i kekahi manawa kōkua pū kekahi i ka hoʻohuli ʻana i kekahi o nā pōʻino i hana ʻia. E noʻonoʻo e pili ana i ia mea, ʻo ka hapa nui o nā maʻi puʻuwai i hana ʻia e nā waihona momona i loko o nā aʻa e lawe ana i ke koko i ko kākou mau puʻuwai. Ua like ia me ka lepo e hōʻiliʻili ana i loko o kahi paipu wai. Hiki i kahi meaʻai olakino ke hoʻolohi i ka wikiwiki o ka hoʻohaiki ʻana o kēia mau aʻa, a i kekahi manawa hoʻohuli iā ia no ka maikaʻi.

Hana kēia i kekahi mau mea nui:

• Hoʻēmi i ka cholesterol maikaʻi ʻole: Kōkua i ka hoʻemi ʻana i ka pae o ka cholesterol LDL, kahi mea ʻino i ke kino.
• Hoʻomalu i ke koko: He ʻenemi nui ke koko kiʻekiʻe o ka puʻuwai. Hiki ke hoʻomalu ʻia me ka meaʻai maikaʻi.
• E kāohi i nā pae kō koko: ʻO ka maʻi diabetes kahi kumu nui o ka maʻi puʻuwai.
• E kāohi i ke kaumaha o kou kino: ʻO ka mālama ʻana i ke kaumaha olakino he mea hōʻoluʻolu nui ia no ka puʻuwai.

ʻOi aku ka nui o ka ʻōlelo ʻana 'E ʻai kākou i kēia' ma mua o ka ʻōlelo ʻana 'Mai ʻai ia mea'

I ka manawa pinepine, ʻōlelo mākou i kahi mea me ka maʻi puʻuwai, "Mai ʻai i ka ʻaila," "Mai ʻai i ka paʻakai," "Mai ʻai i nā mea ʻono," a pēlā aku. Hiki i kēia ke hoʻoulu i ka nui o ke kaumaha o ka noʻonoʻo. Manaʻo paha lākou, "ʻAʻohe aʻu mea e ʻai ai i kēia manawa."

ʻAe, e kamaʻilio kākou e pili ana i 10 mau ʻōlelo aʻoaʻo e kōkua iā ʻoe e hoʻomākaukau i kahi pāʻina olakino a ʻono hoʻi no kekahi me ka maʻi puʻuwai.

1. E ʻai i nā mea kanu, nā huaʻai, nā palaoa piha, a me nā nati.

ʻO nā meaʻai mea kanu he meaʻai nui i piha i ka fiber, nā wikamina, a me nā meaolaola. E hoʻokomo i nā mea kanu a me nā huaʻai kala i kāu papaʻai. No ka laʻana, i ka hana ʻana i ka sambol, koho i kahi mea e like me ka gotukola a i ʻole mukunuwenna. E hoʻolapalapa i nā mea kanu e like me nā pīni, kāloti, a me ka paukena. Akā i ka hana ʻana i kēia mau mea, e pale i ka hoʻohui ʻana i ka nui o ka ʻaila, ka tīhi, a i ʻole ka waiū niu mānoanoa . E hoʻohui i nā mea e like me ka laiki bran, ka oats, ka peas, ka chickpeas, a me nā pīni ʻōmaʻomaʻo i kāu papaʻai.

2. E aʻo pono kākou e pili ana i ka momona (ʻaila)?

Ke ʻōlelo kākou "ʻaila", ʻaʻole like ka maikaʻi ʻole o lākou a pau. Pono kākou e koho i nā ʻaila maikaʻi.

• Mai ʻoi aku ma mua o 35% o kāu mau calorie āpau mai ka momona: E kaupalena i kāu ʻai momona i kēlā me kēia lā i ʻole e ʻoi aku ma mua o hoʻokahi hapakolu o kāu mau calorie āpau.
• E kaupalena i ka momona paʻa: Loaʻa kēia mau mea i nā huahana holoholona. Eia kekahi laʻana , i ka pata, ghee, tīhi, nā ʻiʻo momona (pipi, puaʻa), a me ka waiū holoʻokoʻa .
• E pale i nā momona trans i ka hiki: ʻO kēia kekahi o nā ʻenemi nui loa o ka puʻuwai. He ʻano momona hana ʻia kēia. Loaʻa lākou i loko o ka margarine, nā mea i hoʻomoʻa ʻia (nā pastries, buns), nā meaʻai pōkole, nā biscuits a me nā meaʻai i hana ʻia . E nānā i nā lepili o nā meaʻai i kūʻai ʻia ma ka hale kūʻai e ʻike inā loaʻa iā lākou nā "ʻaila hydrogenated hapa".
• E koho i nā aila maikaʻi: I ka wā e hoʻohana ai iā lākou no ka kuke ʻana, ʻoi aku ka maikaʻi o ke koho ʻana i nā aila waiwai i nā momona monounsaturated , e like me ka ʻaila ʻoliva a me ka ʻaila pīnati, a i ʻole nā ​​​​aila waiwai i nā momona polyunsaturated, e like me ka soybean, kulina, a me ka ʻaila pua nānālā.

3. Pehea e kaulike ai i ka protein a me ka cholesterol

He mea nui ka protein no ke kino, akā pono kākou e koho i nā ʻano protein haʻahaʻa ka momona.

• ʻO ka moa ʻili ʻole, ka pelehū, a me ka iʻa nā koho maikaʻi loa.
• ʻO ka ʻiʻo ʻulaʻula (pipi, hipa, puaʻa) a me nā huahana waiū momona nui (waiū momona piha, tīhi) he kiʻekiʻe i ka cholesterol. Hiki i kēia mau mea ke hoʻonui i ka pae o ka cholesterol maikaʻi ʻole i loko o ke koko. No laila e kaupalena i kēia mau mea i ka hiki.
• E hoʻohui i nā kumu protein mai nā mea kanu e like me nā lentil, chickpeas, a me ka soy i kāu papaʻai.

4. E akamai i ke koho ʻana i nā kalapona

ʻElua ʻano o nā kalapona: maikaʻi a maikaʻi ʻole.

• Nā kalapona maikaʻi: E koho i nā kalapona paʻakikī a waiwai i ka fiber e like me ka laiki ʻeleʻele, ka ʻoka, ka ʻuala, ka cassava, a me ka ʻuala. Hoʻolohi kēia i ka hoʻokuʻu ʻana o ke kō i loko o ke koko.
• Nā kalapona maikaʻi ʻole: E hōʻalo i nā kalapona maʻalahi e like me nā mea inu kō, nā keke, nā bisiketi, ka berena, a me ka laiki keʻokeʻo. Hoʻonui koke kēia i nā pae kō koko.

5. E hōʻemi i ka ʻai ʻana i ka paʻakai

ʻO ka hoʻohana nui ʻana i ka paʻakai ke kumu nui o ke koko kiʻekiʻe.

• E hōʻemi i ka nui o ka paʻakai āu e hoʻohui ai i ka wā e kuke ai.
• Akā, e hoʻohana i nā mea e like me ka lime, ke kinikini, a me ka vīnega e hoʻohui i ka ʻono.
• E hoʻāla i kāu meaʻai me nā mea ʻala (cloves, kinamona, pepa) a me nā mea hana kūlohelohe e like me ka curry, turmeric, ginger, a me ke kālika.
• Kiʻekiʻe ka paʻakai i nā mea ʻala, nā ʻāpana sopa, a me nā meaʻai i hana ʻia i kūʻai ʻia ma ka hale kūʻai. E makaʻala iā lākou.

6. E ʻai i 5 a i ʻole 6 mau ʻai liʻiliʻi i ka lā ma kahi o 3 mau ʻai nui.

ʻO ka ʻai ʻana i ʻelima a ʻeono mau ʻai liʻiliʻi i ka lā, ma mua o ʻekolu mau ʻai nui i ka lā, kōkua ia i ka mālama ʻana i ke kō koko a me nā pae cholesterol ma ka pae like. Kōkua nō hoʻi ia i ka puhi ʻana i ka momona me ka ʻoi aku ka maikaʻi.

7. E hāʻawi i ka nui o ka wai e inu ai

He mea nui loa ia e pale aku i ka maloʻo ʻana o ka wai. ʻO ka inu ʻana i ka wai he nui, ʻaʻole ia e hoʻomaʻū wale i ke kino, akā e kāohi pū i ka ʻai pono ʻole. E paipai i nā kānaka e inu ma kahi o 1.5 - 2 lita o ka wai (8-10 mau kīʻaha) i kēlā me kēia lā.

Pehea e kāohi ai i nā ʻāpana meaʻai? (Kaohi ʻana i ka ʻāpana)

I kekahi manawa, ʻai nui mākou me ka ʻike ʻole. He mea nui loa hoʻi e kāohi i ka nui o ka meaʻai a mākou e ʻai ai.

• E hoʻohana i nā pā liʻiliʻi e kaʻana like i ka meaʻai a me nā kīʻaha liʻiliʻi e inu ai i ka wai.
• E nānā i ka "Serving Size" ma ka lepili o nā meaʻai āu e kūʻai ai mai ka hale kūʻai.
• Aia kekahi mau ala maʻalahi e ana ai i nā ʻāpana meaʻai. E nānā i ka papa ma lalo.

Me he mea lā he mea paʻakikī iki paha i ka wā mua ke hana i kahi papaʻai no kāu mea aloha ma kēia ʻano. Akā i kou maʻa ʻana iā ia, e lilo ia i ʻāpana o kou ola. E hoʻomanaʻo, he ala ʻē aʻe kēia e hōʻike ai ʻoe i kou aloha iā lākou.