Mai kou ʻike ʻana e lilo ana ʻoe i makuahine, ua ʻoi aku kou akahele i kāu mea e ʻai ai ma mua o ka wā ma mua, ʻeā? He mea maoli nō ia. ʻOiai ua hoʻomaka paha ʻoe i kou lā me ke kīʻaha kofe a me ka donut, i kēia manawa ua loaʻa iā ʻoe kahi pēpē liʻiliʻi e ulu ana i loko ou, noʻonoʻo ʻoe i nā mea āpau āu e ʻai ai. No ka mea, ʻo ka meaʻai āu e ʻai ai ke ala nui a me ke ala wale nō e loaʻa ai i kāu pēpē nā meaʻai e pono ai e ulu.
I ka wā hāpai, he mea nui ka protein a me ka calcium no ka ulu ʻana o nā ʻiʻo a me nā iwi o kāu pēpē. Eia kekahi, pono pū ka waikawa folic e pale aku i nā kīnā hānau i loko o ka lolo a me ka ʻōnaehana nerve o ka pēpē. Eia kekahi, pono pū ka hao ma mua o ka maʻamau e kōkua i ka hana ʻana i nā hunaola koko ʻulaʻula e lawe ana i ka oxygen i ka pēpē. No laila e nānā kākou i nā meaʻai nui āu e hoʻohui ai i kāu meaʻai i kēia manawa makamae.
1. Nā ʻano palaoa holoʻokoʻa
ʻOi aku ka olakino o nā palaoa piha e like me ka laiki ʻeleʻele, buckwheat, oats, a me nā palaoa piha ʻē aʻe ma mua o ka berena keʻokeʻo a me ka laiki keʻokeʻo. Loaʻa iā lākou nā meaola e like me ka folic acid a me ka hao, a he nui hoʻi ka fiber. Kōkua kēia fiber i ka pale ʻana i ka paʻa ʻana o ka ʻōpū, kahi e ʻike ai ka poʻe he nui i ka wā hāpai.
Hiki iā ʻoe ke hoʻohui i kēia ʻano palaoa i kāu meaʻai i ka lā a pau.
- I ke kakahiaka: E hana i ka oatmeal.
- ʻAina awakea: E ʻai i kāu kari maʻamau me ka laiki bran.
- ʻAina ahiahi: E ʻai i ka roti i hana ʻia mai ka chickpeas a i ʻole kekahi pitta.
Ma kēia ʻano, ʻo ka hoʻohui ʻana i kēia mau palaoa i kāu meaʻai e hāʻawi iā ʻoe a me kāu pēpē i ka ikehu a me ka meaʻai e pono ai lākou.
2. Nā Pī a me nā Lentil
He ʻāpana koʻikoʻi nā lentil i kā mākou lumi kuke. He mea nui loa hoʻi e hoʻokomo i nā legume e like me ka chickpeas, cowpeas, green beans, a me ka soybeans i kāu meaʻai i kēia manawa. Hiki ke ʻai ʻia kēia mau mea ma ke ʻano he mea ʻūlū, i loko o nā salakeke, a i ʻole i hoʻolapalapa ʻia.
ʻAʻole wale kēia mau nati he meaʻai māmā, he hale meaʻai nui lākou i piha i ka protein a me ka fiber . Eia kekahi,
- Hao: Kōkua i ke kino e hana i ke koko a pale i ka anemia , kahi mea maʻamau i ka wā hāpai.
- Folate: ʻO kēia ke ʻano kūlohelohe o ka waikawa folic. He mea nui ia no ka pale ʻana i nā kīnā neural tube i loko o ka ʻōnaehana nerve o ka pēpē.
- Kalipuna: Pono e kūkulu i nā iwi pēpē a me nā niho ikaika.
- Zinc: He mea nui loa no ka ulu ʻana o nā cell a me ka ʻōnaehana pale .
No laila, mai poina e hoʻokomo i kahi ʻano nati e like me kēia ma ka liʻiliʻi hoʻokahi manawa i ka lā.
3. Iʻa ʻaila e like me ka iʻa sālemona (Salemona)
He mea nui nā waikawa momona Omega-3 no ka ulu olakino o ka lolo a me nā maka o kahi pēpē . He kumu maikaʻi loa ka iʻa sālemona no kēia meaʻai waiwai nui. Eia kekahi, he kumu maikaʻi ka iʻa sālemona no ka protein a me nā huaora B.
ʻO kekahi o nā mea e hopohopo ai ka poʻe he nui e pili ana i ka ʻai ʻana i ka iʻa, ʻo ia ka nui o ka mercury . Eia nō naʻe, ʻo nā iʻa e like me ka salmon, sardines, a me ka herring he haʻahaʻa loa ka nui o ka mercury. Hiki iā ʻoe ke ʻai palekana i kēia ʻano iʻa, he haʻahaʻa ka mercury, a hiki i kahi o 340 grams (12 auneke) i kēlā me kēia pule. Eia nō naʻe, e pale i ka ʻai mau ʻana i nā iʻa nui e like me ka tuna a me ka mackerel.
Mea nui: E hoʻomanaʻo mau e kuke pono i ka iʻa. Hiki iā ʻoe ke ʻai ia mea i kālua ʻia, hoʻomoʻa ʻia, a i ʻole i hoʻomākaukau ʻia i loko o kahi mea ʻono.
4. Nā hua manu
He meaʻai maʻalahi loa ka hana ʻana i nā hua manu a he meaʻai momona hoʻi. He kumu maikaʻi loa nā hua manu no ka protein e hāʻawi ana iā ʻoe a me kāu pēpē i nā waikawa amino āpau a lākou e pono ai. Loaʻa iā lākou ma mua o ka ʻumikūmālua mau wikamina a me nā minelala.
ʻO kēia mau mea, he mea nui loa ka choline . E like me ka waikawa folic, he mea nui loa hoʻi ka choline no ka ulu ʻana o ka lolo a me ke kaula iwi kuamoʻo o ka pēpē .
He mea nui loa: Mai ʻai i nā hua maka a i ʻole nā hua moa i moʻa ʻole ʻia. No ka laʻana, e pale i nā salakeke i hana ʻia me nā hua maka, a i ʻole nā hua bullseye i moʻa ʻole ʻia, no ka mea hiki i kēia mau mea ke loaʻa nā bacteria weliweli e like me Salmonella. E hoʻolapalapa a palai paha i nā hua a hiki i ka moʻa piha ʻana o ka keʻokeʻo a me ka yolk.
5. Nā huaʻai a me nā huaʻai waiwai i ka huaora C
ʻO nā hua e like me nā blueberries a me nā raspberries he waiwai nui i ka wikamina C, potassium, folate, a me ka fiber. ʻOiai ʻaʻole maʻamau kēia mau mea ma ko mākou ʻāina, he nui nā huaʻai olakino ma ko mākou ʻāina e hiki ai iā mākou ke pani.
E noʻonoʻo i nā hua e like me ka mangosteen, guava, ʻalani, a me ka grapefruit . He waiwai nui kēia i ka wikamina C. ʻO ka wikamina C,
- Kōkua ia i ka hana ʻana i ka collagen, ka mea e kōkua ai i ka ulu ʻana o ka ʻili, nā iwi, a me nā ʻiʻo o ke pēpē.
- Kōkua nā meaʻai āu e ʻai ai i kou kino e omo i ka hao.
- Hoʻoikaika i kou ʻōnaehana pale kino.
No laila, ʻo ka hoʻohui ʻana i hoʻokahi a ʻelua paha mau hua e like me kēia i kāu papaʻai i kēlā me kēia lā he mea maikaʻi loa ia nou.
6. Yogurt momona haʻahaʻa
ʻOi aku ka olakino o ka yogurt maʻemaʻe a haʻahaʻa ka momona ma mua o ka yogurt kō a ʻono paha. Loaʻa i loko o ke kīʻaha yogurt ka nui o ka calcium ma mua o ke aniani waiū. He meaʻai waiwai pū kekahi i ka protein.
ʻAʻole wale ka calcium he mea nui no ka ulu ʻana o nā iwi a me nā niho o kāu pēpē, akā he mea nui nō hoʻi no ka mālama ʻana i ka ikaika o kou mau iwi. Eia kekahi, ʻo nā bacteria maikaʻi, a i ʻole probiotics, i loko o ka yogurt he mea maikaʻi loa ia no ke olakino o kāu ʻōnaehana hoʻoheheʻe.
Hiki iā ʻoe ke hoʻohui i kekahi mau ʻāpana hua e like me ka maiʻa a i ʻole ka mango, a i ʻole kekahi oats i kēia yogurt maʻemaʻe a hauʻoli me ka ʻono.
| ʻAno meaʻai | Nā meaʻai nui | ʻO ka pōmaikaʻi |
|---|---|---|
| Nā hua i hoʻomaʻemaʻe ʻole ʻia | ʻO ka fiber, ka hao, ka waikawa folic | E hāʻawi ana i ka ikehu, e pale ana i ka paʻa ʻana o ka ʻōpū. |
| Nā nati a me nā lentil | Pūmua, Hao, Folate, Zinc | Ka ulu ʻana o nā pēpē, ka pale ʻana i ka anemia, ka hōʻemi ʻana i nā kīnā hānau. |
| Iʻa e like me ka sālemona | Omega-3, protein | He mea nui no ka ulu ʻana o ka lolo a me nā maka o ke pēpē. |
| Nā hua manu | Pūmua, Kolina, Nā Wikamina | No ka ulu ʻana o ka lolo o ke pēpē a me ka meaʻai a ka makuahine. |
| Nā huaʻai i waiwai i ka wikamina C | Wikamina C, Fiber, Antioxidants | Ka omo ʻana o ka hao, hoʻonui i ka palekana. |
| Yogurt momona haʻahaʻa | Kalipuna, protein, probiotics | Hoʻoikaika i nā iwi o ka pēpē a me ka makuahine, kōkua i ka ʻai ʻana. |
Akā ʻo ka mea nui loa, ʻike i ka mea e pono ai no kou kino. He ʻokoʻa ke kino o kēlā me kēia kanaka. ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i nā meaʻai maikaʻi loa iā ʻoe, inā he maʻi allergies kou, a i ʻole nā maʻi ʻē aʻe. He mea nui e kūkākūkā me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi papaʻai hou a i ʻole ka lawe ʻana i nā mea hoʻohui huaora.
Leka Lawe-Home
- ʻAʻole ka hāpai ʻana he manawa e ʻai ai i nā mea āu e makemake ai, me ka manaʻo "ke ʻai nei ʻoe no ʻelua." He manawa ia e koho ai a ʻai i nā meaʻai momona a maikaʻi.
- He mea nui nā meaola e like me ka folic acid, ka hao, ka calcium, ka protein, a me ka omega-3 no ka ulu maikaʻi ʻana o ke pēpē.
- E hoʻohui i nā ʻano meaʻai like ʻole i kāu papaʻai o kēlā me kēia lā, e like me nā palaoa piha, nā nati, nā hua moa i moʻa maikaʻi ʻia, nā iʻa haʻahaʻa-mercury, nā huaʻai, a me ka yogurt.
- E makaʻala loa i ka palekana o ka meaʻai. E pale aku i ka ʻai ʻana i nā meaʻai maka a i ʻole nā meaʻai i moʻa pono ʻole ʻia e like me nā hua manu, ka ʻiʻo, a me ka iʻa.
- Inā he mau nīnau kāu e pili ana i kāu meaʻai a i ʻole nā mea hoʻopihapiha, e kamaʻilio mau me kāu kauka.
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