Manaʻo ka poʻe he nui he paʻakai, momona, a kiʻekiʻe i nā calorie nā nati, a ʻoi aku ka pololei, "meaʻai ʻino." ʻIke pinepine ʻia lākou he mea āu e ʻike ai i loko o kahi kīʻaha meaʻai māmā ma kahi hale inu a kūʻai ʻia paha ma kahi kaʻa meaʻai alanui. Akā e kahaha ʻoe i ka ʻike ʻana he hewa loa kēia.
No ke aha he mea maikaʻi maoli nā nati no ko mākou kino?
ʻO ka ʻoiaʻiʻo, ke ʻōlelo nei nā mea lapaʻau meaʻai i kēia manawa he mea pono kēia mau nati i loko o ka lumi kuke o kēlā me kēia kanaka olakino (ke ʻole, ʻoiaʻiʻo, he maʻi ʻoe iā lākou). No ka mea, he nui nā mea waiwai o kēia mau nati, me ka protein, ka fiber, nā momona monounsaturated olakino, nā huaora, nā meaʻai, a me nā antioxidants .
ʻO ka mea nui, ua hōʻoia nā haʻawina he nui he hiki kupaianaha kēia ʻano nati e hoʻemi i ka pae o ka cholesterol maikaʻi ʻole i loko o ko mākou kino.
Ua hoʻokumu paʻa ʻia kēia i ka makahiki 2003, ua hoʻopuka ka U.S. Food and Drug Administration (FDA) i kahi "koi olakino kūpono" no nā pīnati a me kekahi mau nati lāʻau, e like me nā ʻalemona, nā hazelnuts, nā pecans, nā pistachios, a me nā walnuts. ʻO ia hoʻi, ua ʻae lākou i nā ʻeke meaʻai e ʻōlelo "ʻo ka ʻai ʻana i hoʻokahi auneke (ma kahi o 28 grams) o nā nati i kēlā me kēia lā e hōʻemi i ka pilikia o ka maʻi puʻuwai."
No laila, ʻo kēia ka manawa e nānā hou ai i nā nati. Akā e hoʻomanaʻo, ʻo ke akahai ka mea nui.
ʻO kekahi mau ʻano nati kūikawā i maikaʻi no ka puʻuwai
"Nui nā ʻano nati, akā, ʻaʻole like nā ʻano nati a pau," wahi a nā mea akamai i ka meaʻai. E nānā kākou i kekahi o lākou he mea pono loa.
Nā Walnuts - Maikaʻi no ka lolo a me ka puʻuwai
He meaʻai kupaianaha maoli nā walnuts no ka mea he kiʻekiʻe nā pae o kahi meaʻai waiwai i kapa ʻia ʻo omega-3 fatty acids , i loaʻa pū kekahi i nā iʻa ʻaila e like me ka salmon a me ka tuna.
I ka ʻōlelo maʻalahi, ʻo kēia mau omega-3:
- Hoʻemi ia i nā momona ʻino i kapa ʻia ʻo triglycerides i loko o ko mākou koko.
- Kāohi ia i ka ulu ʻana o nā plaques, ʻo ia nā waihona momona e hana ʻia i loko o nā kīʻaha koko.
- Kōkua nō hoʻi ia i ka pale ʻana i nā ʻōpū koko.
Ma kahi noiʻi o 58 mau mākua me ka maʻi diabetes, ua hāʻawi ʻia iā lākou i kahi lima o nā walnuts ma waho aʻe o kā lākou papaʻai olakino o kēlā me kēia lā. He mea kupaianaha maoli nā hopena. ʻO ka poʻe i ʻai i nā walnuts i ʻike i ka piʻi ʻana o ko lākou pae o ka cholesterol maikaʻi (HDL cholesterol) a me ka emi ʻana o ko lākou pae o ka cholesterol maikaʻi ʻole (LDL cholesterol) ma kahi o 10% .
ʻAlemona - Waiwai i ka Wikamina E
ʻO nā ʻalemona kekahi nati maikaʻi loa me nā pono olakino he nui. E like me nā nati ʻē aʻe, waiwai lākou i ka protein, fiber, nā momona olakino, a me nā minelala. Eia kekahi, waiwai nā ʻalemona i ka huaora E , kahi antioxidant ikaika.
Ua hāʻawi kekahi mea noiʻi i kahi hui o ka poʻe me ka cholesterol kiʻekiʻe i kahi lima o nā ʻalemona i kēlā me kēia lā no ʻekolu mahina. ʻO ka hopena, he 4.4% ka emi ʻana o kā lākou cholesterol maikaʻi ʻole (LDL). ʻO ka poʻe i ʻai i ʻelua lima o nā ʻalemona i ʻike i ka emi ʻana o ko lākou pae LDL ma ka 9.4% nui! ʻO ia ka nui o ka waiwai o ka ʻai ʻana i kekahi mau ʻalemona i ka lā.
Nā nati olakino ʻē aʻe
Ma waho aʻe o nā walnuts a me nā ʻalemona, ua ʻike ʻia nā nati e like me ka pīnati, nā hazelnuts, nā pecans, a me nā pistachios e ka FDA he mea maikaʻi loa ia no ka puʻuwai. E nānā koke kākou i nā pono o kekahi o kēia mau nati.
| ʻAno nati | Ka pōmaikaʻi olakino nui |
|---|---|
| Nā Walnuts | Waiwai loa i ka Omega-3. Hoʻēmi i ka cholesterol maikaʻi ʻole (LDL) a me nā triglycerides. |
| ʻAlemona | Waiwai i ka wikamina E, ka fiber, a me nā momona olakino. Hoʻemi nui i nā pae cholesterol maikaʻi ʻole (LDL). |
| Nā pekani | Hoʻemi i ka cholesterol maikaʻi ʻole (LDL) a me nā triglycerides, a hoʻonui i ka pae o ka cholesterol maikaʻi (HDL). |
| Pīnati | Kiʻekiʻe i ka protein. Loaʻa nā momona olakino puʻuwai. (E koho i nā mea me ka ʻole o ka paʻakai a me ka ʻaila i hoʻohui ʻia). |
Eia nō naʻe, ʻaʻole i hoʻokomo ʻia nā nati Brazil, nā nati macadamia, a me nā nati cashew i loko o ka ʻōlelo olakino a ka FDA no ka mea he ʻoi aku ka nui o ka momona. Eia nō naʻe, i ka hoʻohaʻahaʻa ʻana , hiki nō iā lākou ke hāʻawi i kekahi mau pono olakino.
Pehea mākou e hoʻohui ai i kēia ʻano nati i kā mākou papaʻai?
He mea maʻalahi ke hoʻohui i nā nati i kāu papaʻai o kēlā me kēia lā. Hiki iā ʻoe ke kūʻai iā lākou me ka ʻili ʻole ma ka hale kūʻai nui. ʻAʻohe hoʻomākaukau kūikawā e pono ai.
- E ʻai i hoʻokahi lima i ka lā ma ke ʻano he meaʻai māmā.
- E kāpīpī i kekahi mau mea ma luna o kāu salakeke, kāu ʻoka ʻaina kakahiaka, a i ʻole kāu yogurt.
- Hiki iā ʻoe ke hoʻohui iā ia i nā mea e like me nā salakeke pasta.
Akā ʻo ka mea nui loa ma aneʻi:
"I ke koho ʻana i nā nati, e hōʻoia e koho i nā nati maka a me nā nati i hoʻomoʻa ʻole ʻia me ka paʻakai ," wahi a nā mea loea meaʻai. Hoʻohui nā nati i kālua ʻia me ka meli, i uhi ʻia me ke kokoleka, a me ke kō i nā calorie pono ʻole a me ke kō i kou kino, kahi e hōʻemi ai i ko lākou mau pono olakino.
ʻEhia ka nui āu e ʻai ai i ka lā?
ʻAʻole pono ʻoe e ʻai i kahi ʻeke nati i ka lā e loaʻa ai kēia mau pono olakino. ʻO ka lima o ka nati i ka lā, ma kahi o 1 a 1.5 auneke (ma kahi o 28-42 grams), ua lawa ia. Loaʻa i nā nati ka protein a me ka fiber, no laila e māʻona ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi.
No laila, e hoʻomanaʻo ʻaʻole ʻoe e hana nui .
"ʻAʻole pili i ka maikaʻi o nā nati, kiʻekiʻe nō hoʻi lākou i nā calorie. Inā ʻai nui ʻoe, hiki iā ʻoe ke piʻi i ke kaumaha," wahi āna. Inā piʻi ʻoe i ke kaumaha, hiki ke hōʻole ʻia nā pono olakino o nā nati.
ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke pani i nā momona maikaʻi ʻole āu e ʻai ai (e like me nā momona saturated i loaʻa i ka ʻiʻo) me nā nati. Ma kēlā ala, hiki iā ʻoe ke loaʻa nā pono o nā nati me ka ʻole o ka hoʻohui ʻana i nā calorie keu. Inā he pilikia kou e like me ka cholesterol, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i kēia.
Leka Lawe-Home
- He meaʻai waiwai nui nā nati e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole (LDL) a pale i ke olakino o ka puʻuwai.
- ʻO ka ʻai ʻana i hoʻokahi lima o nā nati (ma kahi o 28-42 grams) i kēlā me kēia lā ua lawa ia. ʻO ka ʻai ʻana ma mua o kēlā hiki ke alakaʻi i ka piʻi ʻana o ke kaumaha.
- I ke kūʻai ʻana i nā nati, e koho mau i nā mea maka/paʻakai ʻole, me ka ʻole o ka paʻakai, ke kō, a i ʻole nā mea hoʻohui ʻē aʻe .
- Ma ka hoʻololi ʻana i nā momona maikaʻi ʻole i kāu meaʻai me nā nati, hiki iā ʻoe ke ʻohi i nā pono me ka hoʻohui ʻole ʻana i nā calorie keu.
- Inā loaʻa iā ʻoe kekahi mau maʻi olakino mua, he mea nui loa ia e nīnau i kāu kauka ma mua o ka hana ʻana i ia mau hoʻololi i kāu meaʻai.
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