ʻO ka pōʻino o kēia lā: me ka nui o kaʻai, ua nele nā pūnaewele o ko mākou kino i nā mea pono. Hoʻonuiʻia nāʻano a me nāʻano'ē aʻe no ka hōʻoiaʻanaʻaʻoleʻo ka meaʻai ka loloa nui wale nō, akā he meaʻono nō hoʻi. A ma muli o ia mau hana e like me ka uhīʻana, ka pumeʻana, ka pihukiʻana, ka hoʻopihaʻana i nā hua me nāʻano mea likeʻole, a me ka mea'ē aʻe.ʻO kaʻoihana meaʻai ma nā'āina āpau i kēlā me kēia makahiki e hoʻolilo ana i nā miliona miliona no ka hoʻolahaʻana no ka pahuhopu hoʻokahi: A ma lalo o kona hoʻouka kaua, i kekahi manawa ua nalowale mākou - he aha e hāʻawi i ka mea makemake?
ʻO ka nui o kaʻikeʻana he nui nā kū'ē'ē. Eia naʻe, i kēia manawa ua hele nāʻepekemaʻepekema i ka hoʻoholo lōkahi, e hōʻole i nā mele i loaʻa i kēia lā, e pili ana i kaʻaiʻana i nā momona, nā huaʻalea, nā proteins, nā hua laʻa, nā huaʻai, nā hua. E noho māua wale nō ma kekahi mau mele, e hoʻonoho iā lākou e like me keʻano o ka "malignancy". No laila,ʻo kaʻoiaʻiʻo a pau e pili ana i kaʻai: pehea e noho ai i'ōpiopio a nani i ka lōʻihi - hiki ke kumu o ka kūkāʻana no kēia lā.
KA NOHANA № 1.ʻO nā momona a pau heʻino
ʻAʻohe mea o keʻano! ʻO ka manaʻo o ka pōʻino o nā momona a pau a me nā mea e kāhea aku ana e haʻalele iā lākou ua alakaʻiʻia i ka hoʻolahaʻana i ka "luhi". Ua hikiʻo ia i Rusia. A ma ko mākou'āina ua hoʻonui loaʻia kaʻaiʻana i ka helu o nā calories i loaʻa me nā momona. Eia naʻe, ua lilo kēia i meaʻoi aku ka maikaʻi?
Aia nā momona momona i nā momona A, D, E, K, he māhele o nā membrane paʻakikī, komo i ke kālepa o cholesterol, hoʻoulu i nā papa hana hou, komo i ka ulu a me ka olakino o kaʻili, hoʻonui i ke kū'ē i nā maʻi, hoʻomaha i ke kino. ʻO nā mea momona "e hoʻokomo" i nā maka, nā puʻupaʻa, a me nāʻano oʻoleʻa'ē aʻe. Nānā nā Nutritionists:ʻo ka emiʻana o ka momona o nā meaʻai i nā lā a pau e alakaʻi ai i ka hemahema o nā hua'ōlelo, hiki ke kōkua i ka hanaʻiaʻana o nā puʻupaʻa, ka'ōpū a ma laila ka hewa o kā lākou mau hana. Heʻoiaʻiʻo. ʻOiai ua hōʻikeʻia nā hopena o nā hōʻike hou nei,ʻo nā momona polyunsaturated i loaʻa i loko o nā nati,ʻo ka iʻa, ka iʻa, nā meaʻaila (linseed, olive, rapeseed, soya, kānana, puaʻaleʻa a me nā mea'ē aʻe) he pono ia no ke olakino,ʻaʻole ka'ōlelo a nā kauka e hoʻololi hou i nā momona holoholona me ka mea kanu. He mau hana likeʻole ko lākou. Eia kekahi, nā momona holoholona i loko o nā aholine, lecithin - anti-sclerotic. Pono pono e noʻonoʻo i kā mākou mauʻano,ʻo kā mākou mau'ilihana, nā mea i hoʻohanaʻia no nā kenekulia i mua o nā kūpuna i ka papaʻaina, he waiu a me ka paila. Ma ke alanui, kaʻiʻo kalo (ʻaʻole iʻeli!) Nā mea e hoʻemi ai i ke kiʻekiʻe o "cholesterol".
ʻO nā iʻa olaʻai e noho ana i nā wai anuanu, he mau iʻa, nā tuna, nā meaʻeleʻele, a he mau mea waiwai nuiʻole i loaʻa i loko o kaʻiʻo: omega-3 mau momona. ʻO ka omega-3ʻonika momona e hoʻoemi i ke kaheʻana o ka toto, e kaohi i ke koko, e hoʻonui i ke kiʻekiʻe o ka "cholesterol" maikaʻi. No ka olakino maikaʻi heʻelua manawa o ka pule eʻai i kahi iʻa (200-400 g). ʻO ke koa i loko o nā mea o ka omega-3ʻonika momona he lino. ʻAʻole hiki i nā kānaka a pau ke hāʻawi i kaʻono iʻa maikaʻi, akāʻo nā hua loli a me kaʻaila i huiʻia i mea e loaʻa ai nā mea a pau. Hoʻokahi hapakena o kaʻaila i ka lā e hoʻopakele iāʻoe mai nā pilikia he nui, e hoʻoikaika i kou olakino.
ʻO ka MYTH NĀ 2.ʻO nā kumu o nā protein i keʻano likeʻole
ʻO kaʻai, ka moa, nā hua manu, nā hua laʻa he mau kumu maikaʻi o nā proteine kiʻekiʻe, akāʻaʻole hiki iāʻoe keʻike e pili ana i ka mea kanu. Eia nō naʻe, ua lōkahi like nā mea kanuʻaihue a me nā haole i ka manaʻo he pono eʻai i kaʻiʻo a me nā meaʻai i ka mea hikiʻole. Manaʻo lākou i ka hoʻokomoʻana i kaʻai a hiki i ka 30% o ka protein ma muli o nā hua puaʻa,ʻo ka mua loa o ka puaʻa momona momona, pinepine hoʻi e hoʻololi i ka iʻa me nā iʻa, nā hua puaʻa, nā hua, nā huaʻai.
I kēia mau lā, e ulu nei ke ao nei i ka'ōmaʻomaʻi momona. He hopena kēia o kekahi o nā mea iʻike muaʻoleʻia i hanaʻia ma ka hoʻonaʻauao kūpono i nā makahiki he hala i hala. Uaʻikeʻiaʻo ka poʻe eʻai mau ana i ka nīpalai, hiki i nā maʻi a pau. Akā, pehea lā lākou e kōkua ai i ke kino e noho'ōpio a nani? ʻO nā momona i hoʻonāukiʻia i loko o ia mau mea e ho'ēmi i ke kiʻekiʻe o ka "cholesterol" a hoʻonui i ke kiʻekiʻe o ka "maikaʻi", e pale i ke kūkuluʻiaʻana o ke koko, hoʻomaha i nā moku a hoʻihoʻi i ke kahe o ke koko.
Heʻumi mau hua baleno,ʻehā mau walnuts i ka lā. Kūkāʻia nā meaʻai Nutritionists e kūʻai i nā'ōpū wale nō i loko o ka pūpū a hoʻomaʻemaʻe ma mua o ka hoʻohana.
KA NOHANA № 3.ʻO nā huaʻalea a pau he pono
Hiki i nā'ōpona me ka māmā i nā huapiʻona (ke kō, nā meaʻono, nā leʻaleʻa, nā mea inuʻona) e hoʻonui i ka nui o ka insulin, ka sugar a me nā triglycerides i loko o ke koko, e hiki ai i nā maʻi o ka maʻi a me ka maʻi diabetes. ʻO ka hōʻiliʻiliʻana i nā'ōpona waikaʻole, ma keʻano'ē aʻe, e lawe mai i nā pono maikaʻi o ka ola kino.
ʻO kaʻaiʻana i ka pāʻina kakahiaka i kēlā me kēia lā i ka'ōpala o nā kīʻaha mai nā kīʻaha piha, hiki iāʻoe ke hōʻemi i nā maʻi. ʻAʻole mākou e pono wale i nā huaʻalea wale nō, akā, he mau'aleʻaleʻa nui keʻano, he fiber, pectin a me nā mea'ē aʻe e pono ai ke kino. Aia lākou i loko o nā kīʻaha - buckwheat, oatmeal, pālele pele, ka raiki, ka palaoa, nā huahana'ē aʻe.
ʻO ka MYTH NĀ 4.ʻO nā hua a pau a me nā huaʻai he pono loa
ʻO nā huaʻai a me nā huaʻai maikaʻi no nā'ōnaehana a pau o ke kino, pono e hoʻokomoʻia i loko o ka meaʻai i kēlā lā i kēia lā, akā,ʻo ka exotic hua'ē aʻe wale nō keʻaiʻia.
I nā mau makahiki i hala iho nei, uaʻikeʻia kahi "kūkala o ke kāleka" ma nā'āina he nui. Hoʻonuiʻia ka huliʻana o ka noiʻi i ke kino. A he mea hoʻokūhoihoi kā lākou hopena. He mea pono no ko mākou kino i kēlā lā i kēia lā. ʻElua nā lāʻau'alele.
Pau ia iā mākou
Makemake mākou eʻai me kaʻono a me keʻano. Ma kēiaʻano,ʻaʻole mākou e "pilikia" i nā mea a pau e pili ana i kaʻai - pehea e noho ai i'ōpiopio a nani nā mea a pau i hoʻoholo no ia iho. Makemake nā mea a pau e ola lōʻihi a ikaika. Hiki hiki ke loaʻa? No ka paneʻana i kēia nīnau, eʻike kākou i ka hānaiʻana o nā makahiki he mau haneli i nā'āina likeʻole. ʻO ka lōʻihi o nā loina e hoʻohana i nā hua, nā aʻa, nā huaʻai, nā hua, nā mea a lākou e ulu ai; pau lākou i nā meaʻai i ka meaʻai; e like me nā huaʻona-waiū; Maiʻaiʻoe i nā mea i kōlehuʻia, nā mea momona, nā waiū hou, nā mea i puhiʻia i ka mea i puhiʻia, nā kuʻi, ka meaʻai, nā kuki, ka berena keʻokeʻo. ʻOiai lākou paʻakikīʻole iʻike iā ia, e like paha, 50 g o ka palaoa i puhiʻia i ka mea i puhiʻia me ka pākahi hoʻokahi. ʻIke loa,ʻike nā loloa liʻiliʻi i ka kānāwai i kākauʻoleʻia: inā makemakeʻoe e ola maikaʻi, ola "maikaʻi" - eʻai i ka meaʻawaʻawa (nā meaʻala, nā'ōpala, nā lāʻauʻona, nā aniani, keleka, a pēlā aku); makemakeʻoe e hoʻolako iāʻoe iho me nā maʻi, kahi ola "ʻawaʻawa" - ke kani ma luna o nā meaʻono a me nā mea a pau i hāʻawiʻia mai iā mākou i nā momi nani a me nā hue wai me nā waiʻona.
ʻO nā hua puaʻa heʻe, kahi kokoke i ka hanaʻana, kaʻeli, nā keke, nā meaʻono, nā meaʻono, ka pia, nā meaʻonoʻono ... -ʻo kēia i kēia lā i kaʻai o nā kānaka a me ke kanaka'āina. Maikaʻi, ma nā kauhale, heʻano'ē keʻano,ʻaʻole naʻe nui.
Mai ka makahiki 1991, he nui nā lāhui e hana ana i ka noiʻi nui e pili ana i ka pono o ka meaʻai no ke olakino. No laila,ʻo nā lālani mua i loko o ka papa inoa o ia mau huahana he kāpena, beets, kāloti,'ōmato, nā līlū, keleka, aniani, waiwai, celery,'ōlū, blueberries, cranberries, raspberries,'āpalaʻole. Loaʻa i kēia mau mea a pau. ʻO kaʻoiaʻiʻo,ʻaʻole maʻalahi ka haʻaleleʻana i nā koho meaʻai, akā, no ka pono o kahi ola olakino he pono e noʻonoʻo hou i kāuʻai, i kāu mau hana maʻamau.
Nā mea kōkua no kēlā me kēia lā
Hoʻololi mākou i kēlā me kēia lā i kahi koho: nā huahana e koho, pehea e kuke ai. Eia nā'ōlelo aʻo a nā meaʻai lāʻauʻai, i pono e mālamaʻia.
1. E hāʻawi i kahi makemake i nā huahana o ka home. I Russia, nā paona kūpono no ka mea momona o nā meaʻai, nā meaʻono me nā'aleʻa paka ponoʻole, nā preservatives, nā meaʻono, nā mea hoʻonā a me nā mea'ē aʻe. Akā, e hilinaʻi, a mai hoʻopoinaʻoe e nānā.
2. E maloo? Kekai? Kaʻai? Ke kai? ʻO kēlā me kēiaʻohana'āina nona nā pane pono'ī i kēia mau nīnau, i'ōleloʻia e nā meaʻono a me nāʻano kuʻuna. Eia naʻe, ināʻoe he pischalik, e like me kā lākou e'ōlelo nei, me kaʻike, eʻaeʻole e hōʻole. Uaʻike nā kānakaʻepekema e hiki keʻaiʻia i loko o nā meaʻai i'ōniuʻia - ka waiwai e hiki ai ke hōʻino i nā mechanical genetics of the body. ʻAe, a inā hikiʻole iāʻoe ke hōʻole i nā mea i hoʻopiliʻia i nā mea a pau - e hoʻopau i ka manawa lāhihi, e pale i ka puhi a me ka kānana.
3. E hoʻomakaʻia kēlā me kēia meʻa me ka huahelu maʻamau mai nā hua iʻa. Aia he mau haneli laukahi ma kēia kumuhana. Akā hoʻokahi mea kūpono e kuhikuhi. Ma Palani, Pelekiuma, Holland, a ma nā'āina'ē aʻe oʻEulopa "ua hoʻokomo ponoʻia nā'ōmaʻomaʻi o ka nani a me ke olakino i loko o keʻano o ka meaʻai. ʻO kona kumu he mau pipiʻo Cilindra, kāloti,'ōpiʻa maikaʻi, flaxseed aʻailaʻaila. I ke kauwela a me ke kauwela, hoʻouluʻia nā mea kanu hihiu - snyt, mokidsa,'ōhiʻona, ka'apuni, ka'ōʻahi, cherry ... I ka wā maʻamau a me ka hoʻoilo - nā hua i'ōpuʻu, nā huaʻona, nā hua waina, nā apricots maloʻo, nā'āpana, ka'ōmole a i ka vineka waina, ka wai lemon, ka meli - he aha ma ka lima. ʻO nā kineta i loko o kēlāʻano salakeke he kakaikahi, akā he nui nā mea pono.
4. Inā makemakeʻoe i ka pō kakahiakaʻelua,'ākiʻona, a lailaʻoi aku ka momona me nā huaʻai a me nā hua. E lawe iā lākou meʻoe i ka hana -ʻaʻole e nui kahi i nā wahi, aʻo nā mea maikaʻi e lawe mai i ka nui.
5. Make aʻoluʻolu - ke ola lōʻihiʻoe. Uaʻike nā mea a pau e pili ana i kēia, akā naʻe, ka meaʻai ma ka holo, ma ka holo ka mea maʻamau o ka hapanui o mākou. A me kahi mea e pono ai e hakakāʻoe!
He mea pono e mālama pono i kēia mau'ōlelo hoʻoholo no ka mālamaʻana i nāʻoihana olakino, nā noʻonoʻo a me ke kino no nā makahiki he nui.