Emma Miller
Māʻona nō hoʻi ka momona - hoʻolohi ia i ka ʻai ʻana, ʻoi aku ka piha o mākou no ka lōʻihi. ʻO nā hua manu he kumu maikaʻi loa ia o nā meaʻai a, e like me ka US Department of Agriculture, he kumu waiwai lākou o ka protein a me ka momona, ʻelua macronutrients e pāʻani nui i ka mālama kaumaha.
He mea koʻikoʻi ka protein no ka mea, e like me ka Mayo Clinic, i ka wā e hoʻemi ai ʻoe i kāu calorie intake a hoʻomaka e lilo i ke kaumaha, hiki mai kekahi o ia mea mai ka ʻiʻo (ʻaʻole wale ka momona), kākau ʻo Livestrong.com.
Eia nō naʻe, ʻo ka loaʻa ʻana o ka protein e hiki ke kōkua iā ʻoe e mālama i kou ʻiʻo a i ʻole ka liʻiliʻi e hōʻemi i ka nui āu e nalowale ai-ʻo ia ka mea e hoʻomaha ai i kāu metabolism, e kōkua ana iā ʻoe e puhi i nā calorie nui aʻe.
Wahi a kahi ʻatikala ʻApelila 2015 i paʻi ʻia ma ka American Journal of Clinical Nutrition, kōkua pū ka protein i ka pohō kaumaha no ka mea e kōkua iā ʻoe e piha, makemake nui i ka ikehu e ʻeli, a hoʻonui i nā kiʻekiʻe o nā hormones satiety.
He māʻona nō hoʻi ka momona - hoʻolohi ia i ka ʻai ʻana, e ʻoi aku ka piha o mākou no ka lōʻihi, e like me ka Harvard University TH Chan School of Public Health ma Harvard University. No laila, ʻae, hiki i ka loaʻa ʻana o ka momona ke kōkua i ka pohō kaumaha.
Eia nō naʻe, aia kekahi mau alakaʻi e hahai ai i ka wā e ʻai ai i nā hua. E hoʻomanaʻo i kēia mau manaʻo kuhihewa maʻamau inā e hoʻāʻo ʻoe e lilo i ke kaumaha.
Kuhihewa 1: ʻai i nā keʻokeʻo wale nō
Inā ʻoe e wehe ana i ka yolk i kēlā me kēia manawa āu e hana ai i ka hua manu, a laila ʻaʻole ʻoe e hana maikaʻi iā ʻoe iho i ka lilo ʻana i ke kaumaha a i ʻole ka loaʻa ʻana o nā meaʻai koʻikoʻi.
ʻAe, loaʻa i nā yolks ka hapa nui o ka momona i loko o ka hua manu, akā ʻaʻole hiki i ka momona ʻai ke hoʻonui i ka momona o ke kino - no ka nui o nā calorie. Eia kekahi, e like me ka US Department of Agriculture, aia i ka yolk ka hapalua o ka protein i loko o ka hua manu.
ʻO ka hope, ʻo ka yolk kahi i loaʻa ai ka hapa nui o nā meaʻai. Inā hoʻolei ʻoe i ka yolk, nele ʻoe i ka choline, folic acid, iron, selenium, phosphorus, zinc, thiamine, a me nā huaora A, B6, B12, D, a me E, e like me ka American Egg Council.
Kuhihewa 2: Hoʻemi i nā hua no ka ʻaina kakahiaka
Mai kaupalena iā ʻoe iho (a i kāu ʻai) ma ka noʻonoʻo ʻana i nā hua he meaʻai kakahiaka wale nō. Hiki ke lawelawe ʻia no ka ʻaina awakea a me ka ʻaina ahiahi a me ka ʻai ʻai. He mea maʻalahi lākou e hoʻohui i nā meaʻai ʻē aʻe ma mua o ka ʻaina kakahiaka: hana ʻia nā sanwiti huamoa no ka ʻaina awakea momona a hoʻomaha. A i ʻole e ʻoliʻoli i nā hua poached ma ke ʻano he kumu protein i loko o ka saladi a i ʻole ke kīʻaha palaoa.
No ka ʻaina ahiahi, e hoʻohui i kahi hua māmā ma luna o kahi burger a i ʻole e hoʻohui i ʻelua i kahi ʻōpala ma mua o ka lawelawe ʻana. ʻO ka hua manu i hoʻolapalapa ʻia me ka paʻakai a me ka pepa kahi meaʻai maikaʻi loa i ke awakea e hoʻomāʻona iā ʻoe a hiki i kāu ʻai hou.
Kuhihewa 3: E hoʻomoʻa iā lākou me nā momona maikaʻi ʻole
ʻO ka ʻai ʻana i nā hua i loko o ka pata a i ʻole ka margarine inā ʻoe e hoʻāʻo nei e hahai i ka meaʻai maikaʻi a i ʻole e lilo i ke kaumaha he ʻano pio. ʻOiaʻiʻo, ʻono paha ia, akā ma ke ʻano o ka meaʻai, e hōʻemi nui ia i ka waiwai o kāu meaʻai.
ʻAʻole mākou e ʻōlelo e pale ʻoe i nā momona āpau. Pono ko mākou kino i ka momona, a hiki i ka momona meaʻai ke kōkua i ka pohō kaumaha. Eia nō naʻe, hiki i nā momona maikaʻi ʻole, e like me ka saturated a trans fats, hiki ke hoʻonui i ka pilikia o ka maʻi puʻuwai, ka hahau, ka maʻi diabetes, a me nā maʻi maʻi ʻē aʻe, e like me ka Harvard Health Publishing.
Akā, e hoʻomoʻa i nā hua me nā momona unsaturated e like me ka ʻoliva, avocado, a me ka ʻaila canola. Manaʻo ka ʻAhahui Puʻuwai ʻAmelika e koho i nā aila me ka liʻiliʻi ma mua o 4 grams o ka momona momona ma ka punetune a ʻaʻohe momona trans a i ʻole nā ʻaila hydrogenated hapa. A i ʻole, ʻoi aku ka maikaʻi, e koho i nā hua poached a i hoʻolapalapa ʻia, ʻaʻole koi i nā calorie hou e kuke ai.
Kuhihewa 4: ka hoʻohui ʻana iā lākou me ka puaʻa a me nā meaʻai kakahiaka maikaʻi ʻole ʻē aʻe
Ua loli ko mākou ʻike ʻana i nā hua i nā makahiki, ʻoiai ke holomua nei ka ʻepekema, a ʻike mākou i kēia manawa hiki i nā hua ke lilo i ʻāpana o ka meaʻai olakino.
ʻO kēlā ʻōlelo, mai ʻae i nā waiwai olakino o nā hua manu e hoʻonui i ka halo olakino i nā mea ʻē aʻe āu e ʻai pū ai me lākou, e like me ka ʻiʻo ʻulaʻula i hoʻomaʻamaʻa ʻia (bacon, sausage) a i ʻole nā palapala i hoʻomaʻemaʻe ʻia (pancakes, waffles). ʻO nā koho ʻoi aku ka maikaʻi no ka hoʻohui ʻana i nā hua me nā mea kanu a me kahi ʻāpana liʻiliʻi o ka cheese no ka omelet i hoʻopiha ʻia me ka salsa. A i ʻole e hoʻāʻo i nā hua manu me ka muffin English palaoa piha a me ka hua a i ʻole ka yogurt.
Kuhihewa 5: ʻai nui loa
ʻAe, ua hoʻokiʻekiʻe ʻia ka palena o ka cholesterol meaʻai i ka wā i hoʻokuʻu ai ka US Department of Health and Human Services i kāna 2015-2020 Dietary Guidelines for Americans. Akā ʻaʻole ia manaʻo hiki iā ʻoe ke hoʻopau iā lākou me ka hoihoi.
ʻOiai ʻaʻohe palena kiʻekiʻe o ka cholesterol, ʻōlelo nā alakaʻi "pono ka poʻe e ʻai i ka cholesterol meaʻai liʻiliʻi me ka mālama ʻana i ka meaʻai olakino."
