ʻO ka hopena o kāu 2023 e pili ana i kahi pahuhopu e hoʻonui ai i kāu meaʻai no ke olakino lōʻihi? A iʻole hana e inu ai i ka nui o ka wai aʻai i nā hua hou, nā meaʻai, nā lauʻai? Pehea e pili ana i kahi pāʻina pule o nā meaʻai i komo ai i nā mea kanu?
Mai hoʻonoho iāʻoe iho no ka hikiʻole ke ho'āʻo e hoʻololi i kāu mau hana i ka pō nui. Ma kahi, e nānā i kēia mau'ōlelo aʻo 23 maikaʻi mai ka inoaʻo Dietitian Dietitian i kēlā me kēia pule me nā'ōlelo aʻoaʻo'ē aʻe. I ka hopena o Ianuali, e lawe iki i kahi manawa e nānā ai i kāu holomua a koho i kahi kumuhana āu e manaʻo ai he pono hou a me ka mākaukau hou aʻe.
ʻO kekahi o kāu mau pōmaikaʻi nui loa o ka hoʻololiʻana i kāu meaʻai he DIET. Hiki i kēia ke hāʻawi i kahi nui o kaʻike a kuhikuhi i nā wahi no ka hoʻomaikaʻiʻana. Inā makemake kāu pahuhopu i ka momona, hōʻikeʻia ka noiʻi e mālama ana i kahi maʻi meaʻai kūpono e hoʻonui ai i kou mau manawa o ka kūleʻa.
E hoʻopaʻa i kāu mau meaʻaiʻai a me nā'āpana hapa ma hope o kēlā me kēia pāʻina. Mai kali a hiki i ka hopena o ka lā a iʻole e poina paha i kekahi meaʻai.
E nānā i kāu Diary meaʻai ma ka hopena o kēlā me kēia lā. He aha kāu iʻikeʻole ai he hua? ʻAʻole lawa nā lau? Nui nā momona? ʻOi aku ka nui o nā'āpana ma mua o kou manaʻo?
Pono nā wahine he 9 mau aniani o ka wai i kahi lā,ʻoiai he mau kāne he 13 -ʻoi aku inā e hoʻomaʻamaʻa lākou. ʻO nā mea inu āpau - ke kofe! - E heluhelu i ka mea i hōʻikeʻia i kēlā me kēia lā.
Ka inuʻana i ka wai ma mua o kēlā me kēia pāʻina ke kōkua iāʻoe e piha a no laila e pale i ka wela. Kē nui,ʻaʻole nā ​​kānaka e inu i ka wai i ka hoʻoilo i ka hoʻoilo no ka meaʻole lākou e make. No laila e kōkua hou kēia hoʻopunipuni maʻalahi iāʻoe e hālāwai me kāu mau pono wai o kēlā me kēia lā.
Pono nā wahine i 9 mau kīʻaha (2.2 Liters) o ka wai i kahi lā, a pono nā kāne he 13 mau kīʻaha (3 lita) inā e hoʻomaʻamaʻa lākou.
ʻO ka nūhou maikaʻi e inu ai nā mea inu āpau ʻAe, he kofe a me ke kō.
Ua manaʻoʻia e loaʻa i nā canadians i ka hapalua o ka fiber e pono ai lākou i kēlā me kēia lā. ʻO nā wahine a me 19 a 50 i 50 mau mea hana 25 mau lā no kēlā me kēia lā, nā kāne he 38. (Nā wahine kahiko a me nā kāne e pono ai he 21 mau kaikamahine a me 30 mau grama o ka fiber i kēlā me kēia lā, e pili ana.)
No ke kōkuaʻana iāʻoe e hoʻokō i kēia pahuhopu, hoʻomaka ma ka hoʻonuiʻana i kāu papaʻaina kakahiaka kakahiaka E ho'āʻo i kekahi o kēia:
Ma ka nānāʻana ma ka polyunsaturated a moformaturated mau momona i kēlā me kēia lā, e pili ana kēia mau momona i ka maʻi o ka maʻi cardiovascular. Ma ka hoʻololiʻana i nā momona saturated (holoholona), e kōkua i kēia mau momona olakino e kōkua i nā'āpana koko o ka LDL (Bad) Choresterol (But)
ʻO nā kumu maikaʻi o nā momona polyunsataturated he crope huaʻai, ailaʻaila, nā huaʻala, nā hua pua, a me nā hua pua. ʻO nā meaʻai eʻoi aku ka nui o nā meaʻai i kauʻiaʻo Monutsaturated momona, Aveacadoʻaila, nā pīni, nā pīni, nā limahana, a me nā picans, a me nā pistasios, a me nā pistasios, a me nā pistasios.
E liloʻo Sustaintability i kahi meaʻai meaʻai ma ka makahiki e hiki mai ana e like me ke hoʻololiʻana i keʻano o ka loli. ʻO ka hoʻemiʻana i nā meaʻai meaʻai he mea hiki iā mākou ke hana i nā mea āpau e hana ai e hōʻemi i ko mākou wāwae wāwae. ʻO kaʻai meaʻai e hoʻopau ai i nā'āina Landfills e hana ai i ka metane, kahi kīhāpai ikaika e hāʻawi i ka loli hoʻololi.
Inā nalowale ka kaupaonaʻana o kāu pahuhopu no 2023, he hoʻoholo kēia e hana ai. Ua hōʻikeʻia nā haʻawina i ka poʻe eʻai wikiwiki a piha iʻekolu mau manawa eʻoi aku ka nui o nā manawa.
Ināʻoe eʻai mālie, e pili ana i nā hormone e pili ana i nā kuʻekuʻe e pili ana i nā puck No ka mea, e lawe ana i 20 mau minuke no kēia mau hōʻailona no ka hoʻopaʻa inoa, inā eʻai wikiwikiʻoe,ʻoi aku ka wikiwiki ma mua o ia kino.
Kakahiaka kakahiaka,ʻaina awakea a me kaʻainaʻaina: E kau i kahi pahi a me ka nork e chew ma hope o kēlā me kēia pua. Maiʻohi i kahi pahi a me ka nork a hiki i kou waha he 100% neleʻole. E lawe i kekahi mau'āpana wai o ka wai ma waena o nā spips.
ʻOiai ke nānā aku nei i nā hōʻike hōʻike eʻai ana i nā meaʻai hou aku no mākou, he mea maikaʻi loa ka hapa nui o nā canadians. ʻO nā alakaʻi o Canada i hōʻikeʻia e hāʻawiʻia ana i ka hapalua o kāu papa i hanaʻia i nā hua a me nā mea kanu.
Hiki i kēia hoʻolālā small ke kōkua iāʻoe e hōʻea i kāu mau pahuhopu kaumaha 2023. ʻOiaʻiʻo. I kaʻoiaʻiʻo, ua hana kekahi o kaʻu mau mea kūʻai aku i kēia noʻeono mau pule a nalowale i 10 mau paona 10.
E lawelawe i ka pāʻina pāʻina ma kahi papaʻainaʻaina (7 a 9 i 9 mau iniha i ka diameter) ma mua o kahi papaʻaina piha piha.
E kauʻoe i nā meaʻai liʻiliʻi ma ka papa,ʻo ia ka mea liʻiliʻi i nā kalori, akā e nānā ka papa. Eʻikeʻoe e hoʻoponopono kokeʻoe i kou makemake i ka meaʻai liʻiliʻi.
E kiʻi hou aku i nā mea hou aku, nā vitamins, nā minerala, a me nā antioxidants i kāu meaʻai,ʻai ma nā kekonaʻelua i kēlā me kēia lā.
E hōʻea i kāu pahuhopu i kēlā me kēia lā, eʻai i nā hua
Ke inu nei 3 a 5 mau kīʻaha o ke kīpē'ōmaʻomaʻo i ka lā i hoʻopiliʻia i ka lā a me ke koko koko kiʻekiʻe.
E inu iʻekolu aʻelima mau kīʻaha o ke kīpē o ke kīpē o ke kīpē i hoʻopiliʻia i kahi lā i hoʻopiliʻia e paleʻia i ka maʻi a me ke koko kiʻekiʻe. Ua hōʻikeʻia nā haʻawina e hiki ke kōkua ana i ke kaʻa'ōmaʻomaʻo ʻO nā lau kīwī he waiwai nui loa i nā phytochemical i kapaʻiaʻo nā'āpana, kahi mea ikaika antioxidant a me nā kumulāʻau anti-inflamortatory.
He waiwai nui nā mea kanu lole maʻemaʻe a me nā kumu maikaʻi o ka maʻi maʻi maʻi maʻi a me ka colimin k, folimin. He aha nā mea hou aʻe, he mau kumu'ē aʻe lākou o ka lutein a me nā myexanthin, ua manaʻoʻo phytochemical e pale aku ai i nā cataracts a me ka degeneration macular. Eia kekahi, hōʻikeʻia nā haʻawina i hiki ke hoʻololi maʻamau i nā kamela momona lutein-momona e like me ka maʻi cognitive
E hoʻokomo i nā lau lau nahele green Koho mai ka lawaiʻa kahiko,ʻo nā Helene,ʻo Keleleʻo Indelion Greens, Rapikona Raincicoli Ram), Nā Helena
ʻO ke kī e kūleʻa ai a me ka lōʻihi o kaʻaiʻana i ka wā e hoʻolālā ai e hana i mua e hana i kou kino me nā meaʻai maikaʻi. Plus, eʻike i ka mea o ka pāʻina e mālama iāʻoe i ke kaumaha o keʻano o ka mea e kuke ai i ka hopena o kahi lā.
E ho'āʻo e hoʻolālā i ka pāʻina awakea no ka pule aʻe. Inā kūpono, e noi wau e hoʻolālā i kaʻaina kakahiaka, awakea,ʻaina awakea a me nā kala. I kāu hoʻolālā, e noʻonoʻo pehea e hoʻomākaukau ai i kahi pāʻina hoʻokahi a hoʻohana iā ia noʻelua mau meaʻai a keu paha. E hana i nā pūpū, casosetoles, nā saucess, a iʻole nā ​​momi paila i nā papa pule i nā hopena pule E hoʻomākaukau i kahi batch o nā grain āpau e like me ka palaoaʻulaʻula,ʻo ka māla, a iʻole barley i kahi kuke lohi. Grill aʻimi paha i kahi lawelawe hou aku i ka salmon a iʻole ka moa ma kaʻaina awakea no kahi pāʻina awakea me ka lā muaʻole.
Mau nā lāʻau lapaʻau a me nā shadies i nā antioxidants a me nā maʻi maʻi maʻi maʻi anti -fish e laweʻia ana i ka maʻi maʻi, maʻi maʻi.
Ka hoʻohuiʻana i nā lāʻau a me nā mea kanu i kāu meaʻai he ala maikaʻi a maikaʻi hoʻi e makemake ai i nā paʻakai. Akāʻaʻole i kaupalena nā pono o ka kukeʻana i nā lāʻau a me nā meaʻala i ka haʻahaʻa o ka sodium. Mau nā lāʻau lapaʻau a me nā shadies i nā antioxidants a me nā maʻi maʻi maʻi maʻi anti -fish e laweʻia ana i ka maʻi maʻi, maʻi maʻi.
E ho'āʻo i kēia mau'ōlelo aʻoaʻo no ka hoʻohuiʻana i nā mea kanu a me nā mea kanu i kāu meaʻai (e hoʻohuli i nā mea kanu manu i loko o nā papaʻaina maloʻo.
ʻAʻohe kānalua e hiki i kahi meaʻaiʻai e pili ana i ke kanu lāʻau, ke kōkuaʻana i nā pilikia o ke olakino, keʻano o ka maʻi maʻi, ka maʻi maʻi.
ʻO nā meaʻai e like me nā Beatrials, Let, Nutima, ElsomaliSa, and birlchemical likelohi. Hoʻohuiʻia, pīhoihoi lākou i ka momona saturated momona, a nui nā kumu nui o nā kumu o ka fiber.
E hoʻololi i kaʻiʻo, nā moa, a iʻa paha me ka iʻa lau i kaʻai iʻekolu mau meaʻai i ka lā. Eia kekahi mau manaʻo:
Hoʻokomoʻia nā flaxseds mau flaxseds, kahi omega-3 momona momona i kapaʻiaʻo Alpha-lili me nā moninans i kapaʻia he mau lignans. Hōʻike ka noiʻi i kaʻaiʻana i ka lepo i nā pale i hiki ke kōkua i ka cholesterol haʻahaʻa haʻahaʻa a me ke koko koko.
ʻElua mau papaʻaina o nā papa'āina i hāʻawiʻia he 60 kalories,ʻehā mau o nā fiber, aʻoi aku ma mua o nā pono o kēlā me kēia lā. (Ponoʻoe eʻai i nā flaxsedses, e like me nā flax shexsedes e hele ana ma waena o nā intestines iʻole,ʻaʻoleʻoe e loaʻa nā pono āpau.)
E hoʻohui i ka lepo lepo i nā cereal wela, oatmeal, smotmeies, yourtosice, muffin batro a me ka turkey paha no ka burgers. E hūnā me ka hua manu e hana ai i nā "pepa pepa" no ka iʻa a iʻole ka moa. Hiki iāʻoe ke ho'āʻo e hoʻohui i kahi pinch o ke kahua o ka'āina i kāu mustard a iʻole mayonnaise no kahi o ke kino olakino olakino.
ʻO nā Sarrots, nāʻuala momona, a he waiwai ka waiwai ma Beta-Carotene, kahi antioxidant e hōʻemi ai i ka hopena o ka maʻi o ka Honua a me kekahi mau mea mālama.
ʻO nā Sarrots, nāʻuala momona, a he waiwai ka waiwai ma Beta-Carotene, kahi antioxidant e hōʻemi ai i ka hopena o ka maʻi o ka Honua a me kekahi mau mea mālama. ʻO kekahi o nā beta-carotene āu e ai ai i ke kino e hoʻohuli ai i ke kino i ka vitamin a iʻole ke kākoʻoʻana i kahi'ōnaehana hanohano.
ʻAʻohe mea i hoʻopaʻaʻia ma Beta-Carotene, akāʻaeʻia nā poʻe loea e hiki ai ke pale i ka maʻi maʻi. E koho ʻoe? Loaʻa i kahi'āpana momona momona i 13 mg o Beta-Carotene, 1/2 Cup Carrot he 11 mg (1/2 kīʻaha carrots. Aiaʻo Nutmeg i ka 4.5 mg. No laila,ʻaʻole paʻakikī ke hoʻopihaʻana i ka'ōpū.
ʻO kaʻaiʻana i ka nui o ke kō,ʻoi loa i loko o nā mea inu momona, hoʻonui i kou pilikia o keʻano he maʻi maʻi, nā maʻiʻeha, a me ka nui. ʻO ka pahuhopu he maʻalahi: e hoʻololi i nā mea inu āpau a me ka wai, ke kīʻahaʻeleʻele,ʻo ka waiū o ka waiū i hoʻopaʻaʻia, a iʻole ka waiū skim.
ʻOiai he 100% ka wai momona i hoʻohuiʻia,ʻo ia ke kumu kūpono o ke kō kūlohelohe (a me nā clolories) i mea e paleʻia ai ka fiber. No laila, ua noʻonoʻoʻia he mea inu momona. Hoʻohana i kahi lawelawe o nā hua āpau ma mua o ka wai. Inā makemake pinepineʻoe i ka wai e hōʻino i kou makewai, e hoʻololi i ka wai.
Ua manaʻoʻiaʻo ia ka nui o nā pono pākeke ma waena o hoʻokahi aʻelua mau paona i hoʻokahi makahiki. I kekahi poʻe, hiki i kēia pīhoihoi ke alakaʻi i keʻano o ka nui. ʻO ka nūhou maikaʻi,ʻaʻole ponoʻoe e hana i nā loli nui i kāu papaʻai e pale ai i ka momona momona.
Ma kahi o nā mea noiʻi e hōʻike ana i kahi "hoʻololi liʻiliʻi liʻiliʻi" -Cutting 100 a iʻole he 200 o ka hoʻohanaʻana i nā meaʻaiʻelua, a iʻole ka hoʻohuiʻana o nā meaʻaiʻelua. ʻOi aku ka maʻalahi o nā meaʻai liʻiliʻi a me nā hoʻoponopono e hoʻohui i kāu hana maʻamau a maʻalahi e mālama i ka lōʻihi o ke ola lōʻihi.
Inā heleʻoe i ka home mai ka hana pōloli a makemakeʻoe eʻai i nā mea āpau, e kōkua kēia tip i ka paleʻana i ka pauʻana o ka lā. Aka aole nae.
ʻO kaʻaiʻana i kēlā me kēiaʻekolu aʻehā mau hola e kōkua ana i ka mālamaʻana i kou koko koko (ikaika) pae a hāʻawi i ka ikehu no kāu mau hana ahiahi. Hāʻawi i nā kīleʻa olakino e hāʻawi iāʻoe i ka manawa e hoʻonui ai i kou uluʻana o nā mea nui e like me ka protein, fiber a me ka calcium.
Pono nā snacks e hoʻopili i nā kāmela lohi e hoʻomoʻa i kou mau iwi a me ka lolo, e like me ka protein a me kekahi mau momona maikaʻi e mālama hou ai iāʻoe.
Inā makemakeʻoe i kaʻoluʻolu o nā pale o ka ikehu, koho i nā mea i hanaʻia me nā meaʻai āpau e like me nā hua a me nā huaʻai.
Inā hopohopoʻoe e pili ana i kou paleʻana, he mea naʻauao ia e hoʻonohonoho i kahi manawa kūpono no kaʻaina awakea. (Keʻole,ʻoiaʻiʻo, e hanaʻoe i ka wā o ka pō.)