ʻO kaʻaiʻai kaiapuni ka meaʻono o ka meaʻai maikaʻi, akā, ua'ōlelo ka poʻeʻepekemaʻaʻole kūpono kēlāʻano kikowaena kūpono i nā poʻe e noho ana ma nā'āina'ākau me ke anuanu. ʻO ia ke kumu i kūkuluʻia ai e nā poʻe Nordic kekahi meaʻai kūikawā kūikawā no ka nani a me ke olakino. He aha keʻano o kaʻokoʻa mai ka meaʻai Pākīpika kaulana kaulana a he mea pono loa ia e like me ka meaʻai o ka Mediterranean?
ʻO ka meaʻai maʻamau
ʻO kaʻai Nordic ka mea i kūkuluʻia ma luna o nā meaʻai maʻamauʻekolu o nā poʻe o ka'ākau,ʻo ia hoʻiʻo Scandinavian. Eia nāʻano o keʻano o nā aʻa (ke kāloti, ka beets, ka uala, nā piʻi), ka iʻa iʻa, nā hua waina, nā hua'ōmaʻa, nā huaʻona a me ka palaoa (ka rai, kaʻole a me ka bale). ʻO ka poʻe i kūkulu i ka meaʻai, pili loa i nāʻano meaʻaiʻole e like me ka pies a me ka palaoa home mai ka palaoaʻeleʻele me nā kīʻaha. Eia kekahi, ponoʻoe eʻai i nāʻano he nui o Brussels a me ka zucchini,ʻo kēia mau mea kanu he calorie kalo a me ka nui o nā fiber a me nā antioxidants. Ponoʻoe e hoʻohana i nā hua kanu kahiko o ka'ākau: nā kapuaʻile, nā lingonberries a me nā blueberries. Mai nā huahana mai nā mea kanu he mea pono e hāʻawi i kahi mea momona maikaʻi loa a maikaʻi loa ke hanaʻia mai i ka waiū hipa, he 1.5 mau manawaʻoi aku nā meaʻai e pono ai ke kino ma mua o ka bipi kau.
ʻO kaʻai'āina Nordic no kaʻaina kakahiaka ke'ōlelo nei eʻai i ka palaoa o ka oatmeal, ka mea aʻoukou e kuke me ka momona momona a me nā hua. Ma loko o ka lā e pono aiʻoe eʻai i nā meaʻai a me nā iʻa. Ma muli o keʻano nui o nā kānaka o ka'ākau o nā mea inu wela, ua hōʻikeʻia kēia meaʻai mea hoʻohanaʻia ka hoʻohanaʻana i ka waiʻona a pau, a pili kēia i ka waina maloʻo.
Nordic Diet: Ka hanohano
Uaʻike nui nā kānaka a pau i nā'āina e hoʻomau i ka nui o ka iʻa a me nā iʻa. Ua lōʻihi ka nohoʻana o nā kānaka a noho lōʻihi,ʻoi aku ka pilikia o nā maʻi o ka maʻi i ka maʻi,ʻaʻole hiki ke'ōleloʻia e pili ana i nā'āina kahi eʻai ai i kaʻiʻo. ʻO nā iʻa he mea nui loa ia no nā kīʻaha koko a me ka naʻau, ma keʻano likeʻole i nā mea momona momona a me ka mea'ē aʻe,ʻo ka hinu iʻa he omega-3'eleʻa momona, kahi i manaʻoʻia he lāʻau ola no nā maʻi lehulehu. No laila, he mea maikaʻi loa kaʻai no ke kino a no ke olakino, akā, he mea maikaʻi loa no ka paleʻana i ke atherosclerosis.
ʻO nā huahana i'ōleloʻia e loaʻa ka nui o ka fiber a me ka protein, no lailaʻaʻoleʻoe e pōloli,ʻoiai me nā meaʻai me nā mea momona momona.
Ma muli o kēia,ʻaʻoleʻoe e hōʻoluʻolu a ma muli o ka hopena, e hoʻomaka ke kaumaha o ka kaumaha. Akā, pono ke'ōleloʻia, e like me ke mālamaʻana i kaʻaiʻai Mediterranean,ʻaʻole pono e kali i ka ulu wikiwikiʻana. ʻO kaʻaiʻana o ka'āina Nordicʻaʻole ia heʻano o ka wikiwiki o ka pohō, akā, he ala e hoʻonui ai i ke kino a hoʻokumu i ka hanu. ʻO ia ke kumu e lilo aiʻoe i ke kaumaha me kaʻikeʻole, a me kaʻelima a mauʻalima kilokani ma ka malama, akā, e paʻa ke kaumaha a paʻaʻole hoʻi.
Uaʻike mākou a pau i ka'ōlelo a nā poʻe akamai e mālama i kēlā mau meaʻai e lawe i ka hoʻohanaʻana i nā huahana a mākou i maʻa ai, aʻaʻoleʻoi aku. ʻO ia ke kumu no ka maikaʻi o nā'ōnaehana papahana Nordic no ka poʻe e noho ana i ke anuanu. ʻAʻole nō hoʻi i emi iki keʻano o ke kumukūʻai o nā huahana maʻamau i emi iho ma mua o ka uku o nāʻoliva, nā tōmato, nā meaʻono, zucchini a me kaʻailaʻaila, e laweʻia mai ke kūkulu hema (ka mea i'ōleloʻia no kaʻai Mediterranean). Inā hikiʻoe i kahiʻai Nordic, hiki iāʻoe ke paʻi iki i nā'ōlelo aʻo, e like paha me ka waiū o nā hipa momona, inā makemakeʻia, hiki ke paniʻia me ka waiū kau, a ma kahi o ka mea aihue a me ka elk, hiki iāʻoe keʻai i ka umauma hānai a iʻole meaʻai'ē aʻe. Ināʻaʻoleʻoe makemake eʻai i nā'ōmaʻomaʻo e ulu ana, a laila hiki iāʻoe keʻai i ke brokoli aiʻole ke poʻo keʻokeʻo, a i kēlā mau hua i'ōleloʻia, hiki iāʻoe ke hoʻonui i ka moana-buckthorn, nā paʻipaʻi a me nā huakī. ʻOiai ma ka'āina'ākau,ʻaʻole i ulu kahi raiki,ʻaʻole i pāpāʻia kona hoʻohanaʻana.
Nā mea maikaʻiʻole o kaʻaiʻai Nordic
I ka hoʻomanaʻoʻana i nā mea a pau a me nā mīkini o kaʻai Norewai, pono e hoʻomaopopoʻia ka nui o nāʻano mea likeʻole me ka inoa e pili ana i kēia mau inoa. Akā naʻe,ʻaʻole i kūponoʻia kēia mau meaʻai a pau loa, a me kaʻai maʻamau,ʻo ia ke kumu e mālamaʻia ai lākou me ka mālama nui.
Hoʻohālikelikeʻia kaʻai pāʻani e like me ka'ōnaehanaʻai momona. ʻOiai, no ka wikiwikiʻana a me ka ikaikaʻole o kēlā mau paona,ʻaʻole pono ke nohoʻana i kēlāʻai no ka wā lōʻihi. E hoʻomanaʻo hoʻi,ʻo ka hoʻohanaʻana i nā'ōpona'aleʻa (ʻo nā huapiʻa i lōʻihi i hoʻohuiʻia a hoʻomau i ka hoʻomau lōʻihi o ka satiety) mahalo nui ia e ka mea Norwegian ʻO nā kīʻahaʻai me nā poʻemanaʻo e noho i kahi maikaʻi loa ma loko.
ʻAʻole hiki ke hoʻomaopopoʻia nā poʻe e maʻi ai i ka iʻa no ka meaʻai Nordic, akā ināʻoe e nānā iā ia ma kēlāʻaoʻao,ʻo ka hoʻohanaʻana i ka nui o nā hua, nā huaʻai a me nā meaʻai i ka palenaʻana i ka momona, kaʻiʻo, nā mea laʻa a me ka waiʻona e kōkua i nā mea a pau.
I ke kaumaha nui loa,ʻaʻole hiki ke kapaʻia kēiaʻanoʻokoʻa: akā, hiki ke hoʻoulu i nā huahana i hāʻawiʻia no nā huahanaʻokoʻa, nā huaʻai a me nā hua.
ʻOhi a me nā meaʻai
Aia nā iʻa iʻa a me nā iʻa i ka papaʻaina i kēlā me kēia lā. ʻO nā mea i loaʻa ma ka moana'ākau, uaʻikeʻia he puna maikaʻi loa o ka omega-3 polyethsaturated fatty acids, ke kōkua nei lākou e hana maʻamau i nā pūnaewele kūlohelohe a me nā keiki hānau, a eia kekahi, e hana pono nā ipu a mālamaʻia ke kino mai ka maʻiʻaʻa a me ka atherosclerosis. Ma kahi o ka meaʻai e ho'āʻo eʻai i ka iʻa i nā manawa a pau. Inā eʻokiʻoe i nā meaʻai meaʻai mai ka pahu - venison a me ka elk, e hoʻomanaʻo i ka nele i ka cholesterol a me nā momona.
Nā mea kanu me nā hua
I ka nānāʻana i kaʻai Norewai, uaʻaeʻiaʻoe eʻai i nā'ōlaʻa a me nā hua o ka'ākau: blueberries, cloudberries, cranberries, blueberries a me cranberries. ʻO nā hua, hoʻomaikaʻi i ko lākou mauʻala likeʻole, ua piha i nā antioxidants, no laila, ua hoʻoikaikaʻia nā mea e makemake e lōʻihi i ko lākou'ōpio e hoʻohana.
ʻO nā meaʻai
Hoʻomaopopoʻia nā Northers e komo i loko o kā lākouʻaiʻana i kēlā mau mea ulu e ulu maikaʻi ma nāʻano o ka'ōmaʻeneʻe'ākau:ʻo ka mea nui loa o lākou, e like me ka'ōlelo muaʻia, he zucchini a uluʻo Brussels. Hiki ke ho'āʻoʻia i nā mea kanu, nā kāloka, nā beets, nāʻuala, nāʻano kāpena a pau, ke kāleka, nā lau lau, nā kīʻahi, ka paukena a me nā'ālika.
Nā huahana laʻau
Eʻai i ka paila a me nā yoghurts i hanaʻia mai loko mai o ka waiū hipa,ʻekolu mau manawa o nā huaora B2, B1 a me A ma mua o ka waiū bipi.
Nā huahanaʻokoʻa
Ma ka hopena o kaʻaiʻai Nordic, hiki iāʻoe keʻai i nā kīpala a me ka laiki, akāʻoi aku ka nui o ka hāʻawiʻana i ka rai, ka bale a me ka bale. No kēia mau mea, hiki iāʻoe ke kālua i ka meaʻai a me nā hua bakena'ē aʻe, e kuke i ka paʻalo, a hoʻonui i nā hua maloʻo.
ʻO keʻano o ka ola Nordic
Ma keʻano maʻamau o kaʻai Nordic,ʻaʻohe kokoke i nā kapu a me nā pāpāʻana, no laila hiki iāʻoe ke hoʻopau i kou ola a pau i kaʻai. Akā naʻe, pono e hoʻomanaʻoʻia ka papa mua o kā mākou papaʻaina i nā hua, nā hua a me nā huaʻai, nā mea e ulu ana i nā inoa o ka'āina āu e noho nei,ʻaʻole hoʻiʻo ka poʻe i laweʻia mai nā'āina lōʻihi mai. ma nā kihi o ke ao hiki iāʻoe ke kūʻai i nā huahana mai'ō a puni ka honua. Eia hou, uaʻike nā mea a pau e pono ai ka mālamaʻana i nā huahana i laweʻia mai kahi lōʻihi mai, ua mālamaʻia lākou me nā mālama mālamaʻole, aʻaʻole pono kēia i nā mea a pau aʻaʻole hoʻi e hoʻonui i ka waiwai kūpono. Akā,ʻoi aku ka maikaʻi o nā huahana i ulu ma kou wahi, aia i loko o nā microelels a me nā hua hua, heʻokoʻa hou aku.