Loaʻa i kāu hoʻoholo 2023 kahi pahuhopu e hoʻonui i kāu meaʻai no ke olakino lōʻihi?A i ʻole e hoʻohiki i ka inu ʻana i ka wai nui a ʻai i nā huaʻai, nā mea kanu, a me nā kīʻaha piha?Pehea e pili ana i ka hoʻololi ʻana i nā meaʻai mea kanu i kēlā me kēia pule?
Mai hoʻonoho iā ʻoe iho no ka hemahema ma ka hoʻāʻo ʻana e hoʻololi i kāu mau maʻamau i ka pō.Akā, e nānā i kēia mau ʻōlelo aʻoaʻo ola olakino 23 mai ka mea ʻai meaʻai i hoʻopaʻa ʻia ʻo Leslie Beck i kēlā me kēia pule me kekahi mau ʻōlelo aʻoaʻo hou.Ma ka hopena o Ianuali, e hoʻokaʻawale i kahi manawa e nānā i kāu holomua a koho i kahi kumuhana āu e manaʻo ai he pono ka nānā a me ke akamai i ka mahina aʻe.
ʻO kekahi o kāu mau pōmaikaʻi nui o ka hoʻololi ʻana i kāu meaʻai he diary meaʻai.Hiki i kēia ke hāʻawi i ka nui o ka ʻike pilikino a kuhikuhi i nā wahi e hoʻomaikaʻi ai.Inā ʻo kāu pahuhopu ka lilo ʻana i ke kaumaha, hōʻike ka noiʻi ʻo ka mālama ʻana i kahi diary meaʻai kūpono e hoʻonui ai i kou kūlana lanakila.
E hoʻopaʻa i kāu ʻai a me ka nui o kāu ʻāpana ma hope o kēlā me kēia ʻai.Mai kali a pau ka lā o poina paha ʻoe i kekahi meaʻai.
E nānā i kāu diary meaʻai ma ka hopena o kēlā me kēia lā.He aha kāu i ʻike ai ʻAʻole hua?ʻAʻole lawa nā mea kanu?Nui nā mea ʻono?ʻOi aku ka nui o nā ʻāpana ma mua o kou manaʻo?
Pono nā wāhine i 9 mau aniani wai i ka lā, aʻo nā kāne he 13 - ʻoi aku inā hoʻoikaika lākou.ʻO nā mea inu a pau - ʻoiai ke kofe!- E heluhelu i ka helu i ʻōlelo ʻia i kēlā me kēia lā.
ʻO ka inu wai ma mua o kēlā me kēia pāʻina hiki ke kōkua iā ʻoe e piha a no laila e pale i ka ʻai nui.Eia kekahi, nui ka poʻe i inu ʻole i ka wai i ka hoʻoilo no ka mea ʻaʻole lākou make wai.No laila e kōkua pū kēia hana maʻalahi iā ʻoe e hoʻokō i kāu pono wai i kēlā me kēia lā.
Pono nā wāhine i 9 kīʻaha (2.2 lita) o ka wai i ka lā, a pono nā kāne i 13 kīʻaha (3 lita) hou aku inā lākou e hoʻoikaika kino.
ʻO ka nūhou maikaʻi, ʻo nā mea inu āpau (koe wale nā ​​mea inu ʻawaʻawa) e helu i kāu koi wai i kēlā me kēia lā.ʻAe, ʻo ke kofe a me ke kī.
Ua manaʻo ʻia e loaʻa wale i nā Kanada ka hapalua o ka fiber e pono ai lākou i kēlā me kēia lā.Pono nā wahine mai 19 a 50 mau makahiki i ka 25 grams i kēlā me kēia lā, nā kāne 38 grams.(Pono nā wāhine kahiko a me nā kāne i 21 grams a me 30 grams o ka fiber i kēlā me kēia lā.)
No ke kōkua ʻana iā ʻoe e hoʻokō i kēia pahuhopu, e hoʻomaka me ka hoʻonui ʻana i ka ʻai o ka fiber kakahiaka.E ho'āʻo i kekahi o kēia mau mea:
Ma ka nānā ʻana i nā momona polyunsaturated a me ka monounsaturated i ka meaʻai i kēlā me kēia lā, pili kēia mau ʻano momona me ka haʻahaʻa o ka maʻi cardiovascular.Ma ka hoʻololi ʻana i nā momona momona (holoholona), kōkua kēia mau momona olakino e hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko o ka LDL (ʻino) cholesterol a hoʻomaikaʻi pū i ka hoʻohana ʻana o ke kino i ka insulin.
ʻO nā kumu maikaʻi o nā momona polyunsaturated he ʻaila hua waina, ʻaila sunflower, ʻaila canola, walnuts, hua chia, hua flax, hua hemp, a me nā hua paukena.ʻO nā meaʻai i loaʻa mua i nā momona monounsaturated ʻo ia ka ʻaila ʻoliva, avocado a me ka ʻaila avocado, nā pīni, ka pīni pata, nā ʻalemona, nā cashews, nā pecans, a me nā pistachios.
He ʻano meaʻai ka hoʻomau i ka makahiki e hiki mai ana i ka hiki ʻana mai o ka hoʻololi ʻana i ke aniau.ʻO ka hōʻemi ʻana i ka ʻōpala meaʻai kahi mea hiki iā mākou ke hana e hōʻemi i kā mākou kapuaʻi kalapona.ʻO ka ʻōpala meaʻai e pau ana i loko o nā ʻāina hoʻopaʻa ʻāina e hoʻopuka i ka methane, kahi kinoea ʻōmaʻomaʻo ikaika e kōkua i ka hoʻololi ʻana i ke aniau.
Inā ʻo ka lilo ʻana o ke kaumaha kekahi o kāu mau pahuhopu no 2023, he hoʻoholo kūpono kēia.Ua hōʻike ʻia nā haʻawina ʻo ka poʻe e ʻai wikiwiki a piha hoʻi ʻekolu mau manawa i ke kaumaha.
Inā ʻai mālie ʻoe, hoʻomaka nā hormones pili i ka ʻai a haʻi i kou lolo ua piha ʻoe.No ka mea, hiki i ka 20 minuke no kēia mau hōʻailona e hoʻopaʻa inoa, inā ʻoe e ʻai wikiwiki, ʻoi aku ka nui o ka ʻai ma mua o ka ʻike ʻana o kou kino.
ʻO ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi: kau i ka pahi a me ka ʻōpala e nau ma hope o kēlā me kēia nahu.Mai ʻohi i ka pahi a me ka ʻōpala a hiki i ka 100% ʻole o kou waha.E lawe i kekahi mau sips wai ma waena o nā sips.
ʻOiai ka nui o nā hōʻike e ʻai ai i nā meaʻai he mea maikaʻi no mākou, ʻai liʻiliʻi ka hapa nui o nā Kanada.Manaʻo ka Canada's Food Guide e hana ʻia ka hapalua o kāu pā i nā huaʻai a me nā mea kanu.
Hiki i kēia hoʻolālā akamai ke kōkua iā ʻoe e hōʻea i kāu mau pahuhopu hoʻemi kaumaha 2023.maoli.ʻO kaʻoiaʻiʻo, ua hana kekahi o kaʻu mea kūʻai aku i kēia no ʻeono pule a nalowale 10 paona.
E lawelawe i ka ʻaina ahiahi ma ka pā ʻaina (7 a 9 mau ʻīniha ke anawaena) ma mua o ka pā ʻaina piha.
E hoʻemi ʻoe i ka meaʻai ma luna o ka pā, ʻo ia hoʻi ka liʻiliʻi o nā calorie, akā e nānā piha ka pā.E ʻike ʻoe e hoʻololi koke kou makemake i ka meaʻai liʻiliʻi.
No ka loaʻa ʻana o ka fiber, nā huaora, nā minerala, a me nā antioxidants i kāu meaʻai, e ʻai ma ka liʻiliʻi ʻelua mau huaʻai i kēlā me kēia lā.
No ka hoʻokō ʻana i kāu mau pahuhopu i kēlā me kēia lā, e ʻai i ka hua (hua holoʻokoʻa, ʻaʻole ka wai) i ke kakahiaka a me ke ahiahi.
ʻO ka inu ʻana i 3 a 5 mau kīʻaha kīʻaha ʻōmaʻomaʻo i ka lā ua pili i ka pale ʻana i ka maʻi puʻuwai a me ke koko kiʻekiʻe.
ʻO ka inu ʻana i ʻekolu a ʻelima mau kīʻaha kīʻaha ʻōmaʻomaʻo i ka lā i pili i ka pale ʻana i ka maʻi puʻuwai a me ke koko kiʻekiʻe.Ua hōʻike pū ʻia nā haʻawina ʻo ka ʻai mau ʻana i ke kī ʻōmaʻomaʻo hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko o ka LDL (ʻino) cholesterol.He waiwai loa nā lau kī ʻōmaʻomaʻo i nā phytochemicals i kapa ʻia he catechins, nona ka mana antioxidant a me nā waiwai anti-inflammatory.
He waiwai nā lau lau ʻōmaʻomaʻo i ka fiber a he kumu maikaʻi ia o nā huaora A a me C, ka huaʻa K, ka waikawa folic (he huaʻa B), ka hao, ka calcium, a me ka potassium.ʻO ka mea hou aku, he kumu kūʻokoʻa lākou o ka lutein a me ka zeaxanthin, nā phytochemicals i manaʻo ʻia e pale aku i nā cataracts a me ka degeneration macular.Eia kekahi, ua hōʻike ʻia nā haʻawina e hiki ke hoʻolōʻihi i ka emi ʻana o ka cognitive pili i ka makahiki a hoʻemi i ka hopena o ka maʻi o Alzheimer.
E hoʻokomo i nā lau ʻōmaʻomaʻo i kāu ʻai i kēlā me kēia lā.E koho mai i ka arugula, ka beet greens, kale, ka dandelion greens, kale, mustard greens, letus, romaine letus, rapini (broccoli raab), spinach, Swiss chard, and turnip greens.
ʻO ke kī o ka ʻai olakino maikaʻi a lōʻihi ka hoʻolālā ʻana i mua e hōʻoia ʻoe e hānai ana i kou kino me nā meaʻai momona.Eia kekahi, ʻo ka ʻike ʻana i ka mea no ka ʻaina ahiahi e hoʻopakele iā ʻoe i ke koʻikoʻi o ka noʻonoʻo ʻana i ka mea e kuke ai i ka hopena o kahi lā luhi.
E ho'āʻo e hoʻolālā i ka ʻaina ahiahi no kēia pule aʻe.Inā kūpono, paipai wau iā ʻoe e hoʻolālā pū i ka ʻaina kakahiaka, ka ʻaina awakea, a me nā meaʻai.Ma kāu hoʻolālā, e noʻonoʻo pehea e hiki ai iā ʻoe ke hoʻomākaukau i hoʻokahi meaʻai a hoʻohana ʻia no ʻelua ʻai a ʻoi aku paha.E hana i nā sopa, nā kīʻaha, nā ʻuala pasta, a i ʻole nā ​​pepa chili i nā pūʻulu i nā hopena pule, a laila hoʻokuʻu iā lākou no nā pō pule paʻa.E hoʻomākaukau i kahi hui o nā kīʻaha holoʻokoʻa e like me ka laiki ʻeleʻele, farro, a i ʻole ka bale i loko o kahi kuke lohi.Hoʻomoʻa a ʻai paha i kahi ʻai iʻa salmon a moa paha i ka ʻaina ahiahi no ka ʻaina awakea māmā me ka hoʻomākaukau ʻole ʻana i ka lā aʻe.
Aia nā mea kanu a me nā mea ʻala i nā antioxidants ikaika a me nā phytochemical anti-inflammatory i kapa ʻia he polyphenols, hiki ke hoʻoikaika i ka mana o ka lolo a pale aku i ka maʻi kanesa, ka maʻi diabetes, a me ka maʻi puʻuwai.
ʻO ka hoʻohui ʻana i nā mea kanu a me nā mea ʻala i kāu meaʻai he ala maikaʻi a ʻono e hoʻopau ai i nā paʻakai.Akā ʻaʻole i kaupalena ʻia nā pono o ka kuke ʻana i nā mea kanu a me nā mea ʻala i ka hoʻohaʻahaʻa ʻana i ka inu sodium.Aia nā mea kanu a me nā mea ʻala i nā antioxidants ikaika a me nā phytochemical anti-inflammatory i kapa ʻia he polyphenols, hiki ke hoʻoikaika i ka mana o ka lolo a pale aku i ka maʻi kanesa, ka maʻi diabetes, a me ka maʻi puʻuwai.
E ho'āʻo i kēia mau ʻōlelo aʻoaʻo no ka hoʻohui ʻana i nā mea kanu a me nā mea ʻala i kāu meaʻai (e hoʻololi i nā mea kanu hou i mea maloʻo, e hoʻohana i 1 teaspoon o nā mea kanu maloʻo no kēlā me kēia punetune o nā mea kanu hou):
ʻAʻohe mea kānalua e hiki i ka meaʻai mea kanu ke kōkua i ka pale ʻana i nā pilikia olakino, e like me ka cholesterol kiʻekiʻe, ke koko kiʻekiʻe, ka maʻi puʻuwai, ka hahau ʻana, ka maʻi diabetes type 2, ka momona, a me kekahi mau ʻano o ka maʻi kanesa.
ʻO nā meaʻai e like me ka pī, nā lentils, nā nati, ka tofu, ka edamame, a me ka tempeh he waiwai nui i ka protein mea kanu, a me nā huaora, nā minela, a me nā ʻano phytochemical like ʻole.Eia kekahi, haʻahaʻa loa lākou i ka momona momona, a ʻo ka hapa nui o lākou he kumu nui o ka fiber.
E hoʻololi i ka ʻiʻo, ka moa, a i ʻole ka iʻa me ka protein meaʻai i ʻekolu ʻai i ka lā.Eia kekahi mau manaʻo:
Loaʻa i nā hua liʻiliʻi liʻiliʻi ke fiber soluble, kahi waikawa momona omega-3 i kapa ʻia ʻo alpha-linolenic acid (ALA), a me nā phytochemical i kapa ʻia nā lignans.Hōʻike ka noiʻi ʻana i ka ʻai mau ʻana i ka hua flax lepo hiki ke kōkua i ka hoʻohaʻahaʻa i ka LDL cholesterol a me ke kahe koko, a hiki ke pale aku i ka maʻi maʻi umauma a me ka prostate.
ʻElua punetēpuni o ka flax lepo e hāʻawi i 60 calories, ʻehā grams o ka fiber, a ʻoi aku ma mua o kāu koi ALA i kēlā me kēia lā.(Pono ʻoe e ʻai i nā ʻanoʻano flax lepo, no ka mea, hele nā ​​hua flax holoʻokoʻa i loko o ka ʻōpū me ka ʻole ʻia, ʻo ia hoʻi, ʻaʻole e loaʻa iā ʻoe nā pono āpau.)
E hoʻohui i ka hua flax lepo i ka cereal wela, ka oatmeal, smoothies, yogurt, applesauce, muffin and pancake batter, a i ʻole e hui pū me ka pipi wīwī a i ʻole ka pipi no ka burger a i ʻole ka ʻiʻo.E hoʻokuʻi iā ia me nā hua keʻokeʻo e hana i nā "palaoa" no ka iʻa a i ʻole ka moa.Hiki nō hoʻi iā ʻoe ke hoʻāʻo e hoʻohui i kahi ʻāpana o ka flax lepo i kāu sinapi a i ʻole ka mayonnaise no ka laha ʻana o ka sanwiti maikaʻi.
ʻO kā kāloti, ʻuala, a me ka ʻuala ka waiwai i ka beta-carotene, he antioxidant hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi.
ʻO kā kāloti, ʻuala, a me ka ʻuala ka waiwai i ka beta-carotene, he antioxidant hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi.ʻO kekahi o ka beta-carotene āu e ʻai ai, ua hoʻololi pū ʻia i loko o ke kino i ka huaʻa A, kahi meaʻai e kākoʻo ana i kahi ʻōnaehana olakino olakino.
ʻAʻohe manaʻo i ʻōlelo ʻia e lawe i ka beta-carotene, akā ʻae ka poʻe akamai he 3 a 6 mg i kēlā me kēia lā e pono ai e pale i ka maʻi maʻi.E koho ʻoe?He 13 mg o ka beta-carotene ma ka ʻuala, ʻo ka 1/2 kīʻaha wai kāloti he 11 mg, ʻo ka 1/2 kīʻaha kāloti paila he 6.5 mg (1/2 kīʻaha kāloti maka he 5 mg), a he 1/2 kīʻaha kāloti.Aia ka nutmeg i ka 4.5 mg.No laila, ʻaʻole paʻakikī ka hoʻopiha ʻana i ka ʻōpū.
ʻO ka ʻai ʻana i ka nui o ke kō, ʻoi aku ka nui o nā mea inu ʻono, hoʻonui i kou pilikia o ka maʻi maʻi type 2, maʻi puʻuwai, a me ka momona.He mea maʻalahi ka pahuhopu: hoʻololi i nā mea inu kō a pau me ka wai, ke kī, ke kope ʻeleʻele, ke kī lāʻau, ka waiu momona ʻole, a i ʻole ka waiu momona ʻole.
ʻOiai ʻo 100% wai huaʻai ʻaʻohe kō i hoʻohui ʻia, ʻo ia nō kahi kumu koʻikoʻi o ke kō maoli (a me nā calorie) ʻaʻohe fiber.No laila, ua manaʻo ʻia he inu ʻono.E hoʻohana i ka lawelawe ʻana i nā huaʻai holoʻokoʻa ma mua o ka wai.Inā inu pinepine ʻoe i ka wai e hoʻopau i kou make wai, e hoʻololi i ka wai.
Ua manaʻo ʻia e piʻi ka awelika o ka pākeke ma waena o hoʻokahi a ʻelua paona i ka makahiki.I kekahi poʻe, hiki i kēia hoʻolaha mālie ke alakaʻi i ka momona.ʻO ka nūhou maikaʻi ʻaʻole pono ʻoe e hoʻololi nui i kāu meaʻai e pale ai i ka piʻi ʻana o ke kaumaha.
Akā, hōʻike ka noiʻi e hiki ke kōkua i kahi "hoʻololi liʻiliʻi liʻiliʻi" -ʻoki ʻana i ka 100 a 200 calories i ka lā ma o ka ʻai ʻana i ka meaʻai liʻiliʻi, hoʻoikaika kino, a i ʻole ka hui pū ʻana o ia mau mea ʻelua.ʻOi aku ka maʻalahi o ka hoʻololi ʻana i ka meaʻai liʻiliʻi a me ka hoʻoikaika kino e hoʻokomo i kāu hana maʻamau i kēlā me kēia lā a maʻalahi hoʻi ka mālama ʻana i ka wā lōʻihi ma mua o nā loli ola nui e pono ai e lilo i ke kaumaha.
Inā hoʻi mai ʻoe i ka home me ka pōloli a makemake ʻoe e ʻai i nā mea āpau i ʻike ʻia, e kōkua kēia ʻōlelo i ka pale ʻana i ka ʻai nui i ka hopena o ka lā.Akā ʻaʻole ʻo ia wale nō.
ʻO ka ʻai ʻana i kēlā me kēia ʻekolu a ʻehā mau hola e kōkua pū i ka mālama ʻana i ke kiʻekiʻe o ke kō koko (ikena) paʻa a hāʻawi i ka ikehu no kāu hoʻomaʻamaʻa ahiahi.Hāʻawi ka ʻai ʻai maikaʻi iā ʻoe i ka manawa e hoʻonui ai i kāu ʻai ʻana i nā meaʻai koʻikoʻi e like me ka protein, fiber a me ka calcium.
Pono e hoʻokomo ʻia nā meaʻai ʻai i nā kalapona e hoʻomālohilohi i kou mau ʻiʻo a me kou lolo, a me ka protein a me kekahi momona maikaʻi e hoʻomau i kou ikaika no ka lōʻihi.
Inā makemake ʻoe i ka ʻoluʻolu o nā pahu ikehu, e koho i nā mea i hana ʻia me nā meaʻai holoʻokoʻa e like me nā huaʻai a me nā nati.
Inā hopohopo ʻoe e pili ana i kou waistline, pono e hoʻonohonoho i ka palena manawa no ka ʻaina ahiahi.(Ke ʻole, ʻoiaʻiʻo, hana ʻoe i ka pō.)