Hoʻolako i ka meaʻai maikaʻi i ka wā'ōpiopio e hoʻemi loa i ka pilikia o nā maʻi e like me ka maʻi diabetes, osteoporosis, maʻi maʻi maʻi maʻi a me ke kīpē, a me kekahiʻano maʻi kanesa.
Ka paleʻai palekana
Pili nā meaʻenehana i ka kohoʻana eʻai i nā'ōpiopio i kaulike i kaʻike a me nāʻano huahana. Pono i kēlā me kēia lā ma kaʻai:ʻo kaʻiʻo, iʻa a me nā hua manu, no ka lakoʻana i ke kālā. He mea nui ka protéin no ke kūkuluʻana a me ka hoʻouka houʻana i nā kino o ka'ōpiopio ulu. Hoʻolapaiʻia nō hoʻi e hoʻohana i nā hua laʻau a me ka waiū - ua waiwai lākou i ka lāʻau W a D a me ka calcium. Hāʻawi i ka'ōpiopio i ka palaoa a pau, a me nā huaʻai hou a me nā hua i kēlā me kēia lā.
Ka nui o kaʻaina kakahiaka
He mea nui i nā'ōpio e hoʻomaka i ka lā me kaʻaina kakahiaka maikaʻi e hāʻawi iā lākou iho i ka ikehu e pono ai i ka lā o ke kula. Mai hāʻawi i ka'ōpio i nā mea o ke kakahiaka i ka nui o ka hopena - nā momona a iʻole ka meaʻono, waiho wale i nā'āpana, nā'ati a me nā kuki. 'Oiʻa kēia mau meaʻai i nā momona a me nā suga i piha i ka momona,ʻaʻohe kumu waiwai kūpono, akā no ka hopena. ʻO ka hoʻohana pinepineʻana iā lākou e hoʻonui i ka maʻi o ka maʻi a me ka maʻi nui. ʻO nā kulekele nui o ka meaʻai e'ōlelo ai ma waena o nā meaʻai ka maikaʻi o kaʻaiʻana i nā meaʻai liʻiliʻi i nā calorie, e like me ka cheese, hua aiʻole yogot.
Nā inu
E ho'āʻo e hoʻoholo i ka nui a me ka pinepine o ka poʻe'ōpiopio i nā mea momona. He kūwaino loa ia no nā kiʻekiʻe kiʻekiʻe o ke kō, nā lawaiʻa hana a me ka caffeine. Hiki i ke kepera ke alakaʻi i ka nalowale o ka mea konupū i loko o ke kino a hoʻonui i ka pilikia o ka osteoporosis i ka manawa hope. He nui ka caffeine i nā mea inu waiwai, ka balekale, ka tiʻi me ka hau a me ka kope. ʻO ka lakaʻana iʻaeʻia (ʻoiai no ka meaʻole) o ka meaʻai no ka mea'ōpioʻaʻole iʻoi aku i ka 100 mau mg i ka lā. Ma keʻano laulā, pono nui nā poʻe'ōpio e inu. No ka paleʻana i ka maloʻo o ke kino,ʻoi aku ka maikaʻi o ke kohoʻana i nā wai maikaʻi, e like me ka waiʻeleʻele a waiʻaila paha, ka waiū, nā wai.
ʻAʻoheʻaiʻai wikiwiki!
Hōʻike nā haʻawina hōʻike i nā'ōpiopio i nā meaʻai maʻamau i waho o ka home. ʻO nā kānāwai nui o ka meaʻai wikiwiki - nā meaʻono, ka nui-kalori a me nā'āpana liʻiliʻi. A aneane hiki ke loaʻa ka meaʻona me ke kōkuaʻana o nā mea hoʻokupu'akiki (sodium glutamate). ʻO ka meaʻai wikiwiki, kahi a nā kamaliʻi e makemake pinepine ai,ʻo ia keʻano nui o nā momona momona, cholesterol a me ka paʻakai. Kūpono nā kaumākaukau no kaʻaina awakea eʻai i nā meaʻai e komo ana i ka'ōpana o nā meaʻai. Hiki ke hoʻolapalapaʻia i ka laiki, ka moa, ka maiʻa, ka waina a me ka wai koheke.
ʻO nā microeleuses nui loa no kahi'ōpio
ʻO ka mea e pono ai kaʻaiʻana i nā'ōpio o ka puna wai ka mea kiʻekiʻe i kēia makahiki. Ponoʻia kaʻele e hoʻoikaika i ka iwi a me kaʻiʻo niho. ʻO ka hoʻohanaʻoleʻana o ia mea i ka uluʻana o ke kino e hiki ai i ka osteoporosis i ke kino. I loko o ka paʻakai momona liʻiliʻi, ka waiū a me ka yogurt ka nui o ka helu calcium. He mea pono e hoʻonui ka'ōpiopio i nā meaʻai a me nā iʻa.
ʻO ka hao he meaʻokoʻa'ē aʻe no ke kino o nā'ōpio, akā, no nā kaikamahine. ʻO ka nele o kaʻili i kahi manaʻo o ka luhi, ka nele i kaʻai, ka hoʻonāwaliwali o ka'ōlohelohe a me ka anemia. ʻO nā meaʻai waiwaiʻilikai: kaʻiʻo, nā meaʻono kakahiaka a me nā lemu.