Makemake mākou a pau e ola i kahi ola olakino a hauʻoli. ʻO ke ala maikaʻi loa a maʻalahi hoʻi e hana ai i kēlā, ʻo ia ka ʻai ʻana i kahi meaʻai kaulike a momona hoʻi. Ua lohe mua anei ʻoe i ka inoa ʻo 'Mediterranean Diet'? Malia paha mai ke kauka mai, a i ʻole mai kahi papahana TV. He meaʻai maʻalahi loa ia a ʻono hoʻi i kaulana loa ma ka honua holoʻokoʻa, olakino, maikaʻi no ka puʻuwai, a me ke ala e ola ai i ke ola lōʻihi. No laila, e kamaʻilio kākou e pili ana i nā mea a pau i kēia lā.
He aha ka ʻAi Kaiwaenahonua?
I ka ʻōlelo maʻalahi, ʻaʻole kēia he ʻai paʻa a i ʻole kahi papa ʻai hoʻopaʻa. He ʻano nohona ia i hahai mau ʻia e ka poʻe ma nā ʻāina a puni ke Kai Mediterranean, ʻoi aku hoʻi ma Helene a me ka hema o Italia. ʻAʻole ia e pili ana i ka meaʻai wale nō, akā e pili ana hoʻi i ka hoʻoikaika kino o kēlā me kēia lā a me ka hauʻoli ʻana i ka ʻai me nā poʻe ʻē aʻe.
ʻO ka mea nui e pili ana i kēia papaʻai, ʻo ia ka hoʻonohonoho ʻana i nā meaʻai mea kanu . ʻO ia hoʻi:
- E ʻai i nā mea kanu hou a me nā hua he nui.
- E ʻai i nā palaoa a me nā legumes (nā pī, nā lentil).
- Hoʻohana nui ʻia nā aila e hoʻōla ai i ke olakino, ʻoiai ka ʻaila ʻoliva .
- E ʻai i nā meaʻai waiū (tīhi, yogurt) a me nā mea e like me ka moa a me ka iʻa me ka lawa pono.
- E hōʻemi i kāu ʻai ʻana i ka ʻiʻo ʻulaʻula a me nā mea ʻono kō.
E noʻonoʻo, ua like kēia me kahi pāʻina kuʻuna o ke kauhale. Ua like ia me ka ʻai ʻana i ka laiki me kekahi mau mea kanu, kahi kīʻaha ʻaoʻao o ka dal, kahi sambol niu, a me kahi ʻāpana iʻa. Hana like ka mea ma ʻaneʻi, akā ʻokoʻa iki nā mea hoʻohui i hoʻohana ʻia a me nā ʻano kuke ʻana.
Pehea ka maikaʻi o kēia papaʻai i ko mākou kino?
ʻAʻole no ka mea ʻole i loaʻa ai kēia ʻano meaʻai i ka kaulana a puni ka honua. Ua hōʻoia nā haʻawina ʻepekema he nui i kona mau pono olakino . Aia kekahi mau kumu nui no ke kumu he pono ia no ko mākou kino.
ʻO nā pono nui o ia mea:
- Hoʻemi i ka pilikia o nā maʻi e like me ka maʻi puʻuwai a me ka hahau.
- Kōkua i ka mālama ʻana i ke kaumaha o ke kino olakino.
- Kōkua i ka hoʻokele ʻana i nā pae kō koko, ke koko, a me nā pae cholesterol.
- Hoʻemi i ka pilikia o ka maʻi diabetes a me ka metabolic syndrome.
- Hoʻomaikaʻi i ke olakino o ka ʻōnaehana hoʻoheheʻe (gut microbiome).
- Hiki iā ia ke hōʻemi i ka pilikia o kekahi ʻano maʻi kanesa.
- Kōkua ia i ka mālama ʻana i ka hana maikaʻi o ka lolo i kou wā ʻelemakule.
- Kōkua iā ʻoe e ola lōʻihi a olakino hoʻi.
ʻO ke kumu o kēia mau pono, ʻo ia ka pani ʻana o kēia ʻai i nā momona saturated maikaʻi ʻole a me nā momona trans me nā momona unsaturated olakino e like me ka omega-3. Hoʻopaʻa pū ia i ka paʻakai a me ke kō i hoʻomaʻemaʻe ʻia a hoʻoikaika i nā meaʻai waiwai i ka fiber, nā antioxidants, a me nā meaola koʻikoʻi.
ʻAe, pehea lā wau e hoʻomaka ai i kēia?
ʻAʻole paʻakikī ka hoʻomaka ʻana e like me kou manaʻo. ʻAʻole pono ʻoe e hoʻololi i nā mea āpau i ka manawa hoʻokahi. Hiki iā ʻoe ke maʻa mālie iā ia ma ka hana ʻana i nā hoʻololi liʻiliʻi. Eia kekahi mau ʻanuʻu maʻalahi hiki iā ʻoe ke hoʻāʻo:
- E hoʻololi i ka ʻaila ʻoliva: E hoʻomaka e hoʻohana i ka ʻaila ʻoliva ma kahi o ka pata, margarine, a i ʻole nā ʻaila ʻē aʻe i kāu kuke ʻana a me nā salakeke.
- E hoʻololi i kāu meaʻai māmā: Ma kahi o nā mea e like me nā biscuits a me nā keke, e ho'āʻo e ʻai i nā nati, nā ʻoliva, a i ʻole kahi ʻāpana hua.
- E koho i nā palaoa piha: E koho i ka berena palaoa piha ma kahi o ka berena keʻokeʻo. Ma kahi o ka laiki keʻokeʻo, e hoʻohui i ka laiki ʻeleʻele momona i ka bran, ka bale, a me nā chickpeas i kāu papaʻai.
- E ʻai i nā mea kanu a me nā salakeke: E hoʻohui i kahi mea kanu ʻē aʻe a salakeke paha i kāu papaʻaina nui.
- Nā legume ma kahi o ka ʻiʻo: E ho'ōki i ka ʻai ʻana i ka ʻiʻo i ʻelua a ʻekolu paha lā o ka pule a e ʻai i kahi mea e like me nā lentil, chickpeas, a i ʻole nā pīni ʻōmaʻomaʻo.
- E hōʻalo i nā mea inu kō: E hoʻomaʻamaʻa i ka inu ʻana i ka wai maʻemaʻe ma kahi o nā mea inu ʻono a me nā cordial.
- Hua no ka mea ʻono: E ʻai i nā hua hou ma kahi o nā mea ʻono kō.
ʻO ka mea nui loa: Ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai, he mea nui e kamaʻilio me kāu kauka ʻohana a kauka paha no ka ʻōlelo aʻo, ʻoiai inā he maʻi diabetes kou, ke koko kiʻekiʻe, ka maʻi puʻupaʻa, a i ʻole kekahi maʻi ʻē aʻe.
Nā meaʻai maikaʻi ke ʻai a me nā meaʻai e pono e kaupalena ʻia
I mea e maʻalahi ai iā ʻoe, e nānā kākou i nā meaʻai nui e pili ana i kēia ʻai a me nā mea e pono ai ke kaupalena ʻia ma kahi papa e like me kēia.
| Nā mea e ʻai hou aku ai | Nā mea e kaupalena ai a pale aku paha |
|---|---|
| Nā mea kanu: ʻO kēlā me kēia ʻano mea kanu, e like me nā tōmato, kukama, beets, kāpeti, spinach, broccoli, a me ka paukena. | ʻAi ʻulaʻula: pipi, puaʻa, ʻiʻo kao, a pēlā aku. |
| Huaʻai: ʻO kēlā me kēia ʻano huaʻai, e like me nā ʻāpala, nā ʻalani, nā ʻāpala ʻawaʻawa, nā hua waina, ka wai meli, nā fiku, a pēlā aku. | Nā meaʻai i hana ʻia: nā sausage, nā meatballs, nā meaʻai i hoʻopili ʻia. |
| ʻO nā palaoa holoʻokoʻa: laiki ʻulaʻula me ka bran, bale, oats, berena palaoa holoʻokoʻa a me ka pasta. | Nā meaʻai kiʻekiʻe i ke kō: Nā mea inu ʻono, nā keke, nā biscuits, ka ʻaikalima, ka yogurt ʻono. |
| Nā Legumes: nā lentil, nā chickpeas, nā pīni ʻōmaʻomaʻo, nā pīni puʻupaʻa. | Nā palaoa i hoʻomaʻemaʻe ʻia: Berena keʻokeʻo, laiki keʻokeʻo, a me nā meaʻai i hana ʻia mai ka palaoa berena. |
| Nā nati a me nā hua: ʻalemona, cashews, walnuts, flaxseed. | Nā ʻaila maikaʻi ʻole: pata, margarine, ʻaila pama. |
| Nā iʻa a me nā meaʻai kai: salmon, tuna, mackerel, herring, shrimp. | |
| Moa a me nā hua manu: Ma ke kaulike. |
He aha nā pōmaikaʻi a me nā pōʻino o kēia ʻano meaʻai?
E like me nā mea āpau, loaʻa i kēia meaʻai kona mau pono a me nā pilikia iki.
Nā Pōmaikaʻi
- Ka Maʻalahi: ʻAʻole kēia he ʻai paʻa. Loaʻa iā ʻoe ke kūʻokoʻa e koho i nā meaʻai olakino āu e makemake ai. Hiki i ka poʻe ʻai mea kanu a me ka poʻe vegan ke hoʻololi i kēia.
- Nā pono olakino i hōʻoia ʻia: Aia nā hōʻike ikaika e hōʻike ana he pono ia no nā mea he nui, e like me ke olakino o ka puʻuwai, ka kaohi ʻana i ka maʻi diabetes, a me ke ola lōʻihi.
- ʻOno: ʻAʻole kēia he ala e ʻai ai i ka meaʻai palalulu a hoʻolapalapa ʻia. He ʻono loa ka meaʻai mahalo i ka ʻaila ʻoliva, nā mea ʻala, a me nā mea hou.
Nā pilikia liʻiliʻi e kū ai (Cons)
- Ke hele pinepine ʻana i ka hale kūʻai: Pono paha ʻoe e hele i ka hale kūʻai i nā manawa he nui i ka pule no ka mea pono pinepine ʻoe e kūʻai i nā mea kanu a me nā huaʻai hou.
- Kumukūʻai: ʻO nā mea e like me ka meaʻai hou, ka ʻaila ʻoliva, a me nā nati hiki ke ʻoi aku ke kumukūʻai ma mua o ka meaʻai maʻamau.
- Ka nele i ka hao: ʻOiai ʻo ka ʻai ʻana i ka ʻiʻo ʻulaʻula e hōʻemi ana i ka lawe ʻana i ka hao, he mea nui e makaʻala i ka nui o ka hao i loaʻa i kou kino. ʻO kahi hopena no kēia, ʻo ia ka hoʻohui ʻana i nā mea kanu waiwai i ka hao e like me ka spinach, lentils, a me nā chickpeas.
- Kalipuna: Inā ʻaʻole ʻoe e ʻai nui ana i nā huahana waiū, pono ʻoe e noʻonoʻo i kāu mau pono kalipuna. Hiki iā ʻoe ke hoʻohui i nā mea e like me nā mea kanu ʻōmaʻomaʻo a me nā ʻalemona i kāu papaʻai.
ʻAʻole kēia he mau pilikia nui. Me ka hoʻolālā kūpono, he maʻalahi loa kēia mau pilikia e lanakila.
Leka Lawe-Home
- ʻAʻole ka ʻai Mediterranean he 'ʻai' me nā lula paʻa, he ʻano nohona olakino a hauʻoli hoʻi.
- E hana i nā meaʻai mea kanu, ʻo ia hoʻi nā mea kanu hou, nā huaʻai, nā palaoa piha, a me nā legumes, i ke kumu o kāu ʻai.
- E koho i ka ʻaila ʻoliva olakino e like me kāu ʻaila nui.
- E noho mamao aku mai nā meaʻai i hana ʻia, nā meaʻai kō, a me nā ʻaila maikaʻi ʻole i ka hiki.
- He mea nui e kamaʻilio me kāu kauka no ka ʻōlelo aʻo ma mua o ka hana ʻana i kekahi mau hoʻololi nui i ka meaʻai, ʻoiai inā he mau maʻi ʻē aʻe kou.
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