Emma Miller
Hiki ke ʻai ʻia nā nati e like me ka ʻai ʻai a hoʻohui ʻia i nā meaʻai nui - i nā salads, cereals, i hui pū ʻia me nā hua. No laila, e kaulike ka ʻai.
ʻO nā huaʻai he meaʻono a maikaʻi hoʻi i kūpono no ka meaʻai maikaʻi. Ua ʻōlelo ʻo Nutritionist Svetlana Fus e pili ana i ka mana kupanaha o nā nati a kuhikuhi i kahi hewa maʻamau i ka wā e ʻai ai. Ua ʻike ʻia ʻaʻole makemake ʻia ka ʻai ʻana i nā nati, akā aia nā ʻokoʻa i kēia lula.
Wahi a ka loea, ʻo nā nati kahi kumu nui o nā meaʻai (huaʻai, mineral, fiber). Loaʻa iā lākou ka nui o ka momona (50-65 g no 100 g).
"Akā he mau momona maikaʻi kēia i ko lākou ʻano kūlohelohe, ʻaʻole i hoʻopili ʻia e ka hana ʻoihana. ʻO kahi hapa nui o nā momona i loko o nā nati he waiwai momona mono- a me polyunsaturated momona no nā hui omega-9, omega-3, a me omega-6. Mahalo iā lākou, he hopena maikaʻi nā nuts i ka hana o ka ʻōnaehana cardiovascular a me ka lolo, "i kākau ai ʻo Fuss ma kāna ʻaoʻao Facebook.
He māʻona a māʻona loa nā nati no ka mea aia nā proteins, a me nā haʻahaʻa i hui pū ʻia me nā momona, fiber dietary, vitamina, a me nā minela. Paipai ka World Health Organization i ka poʻe mākua e hoʻokomo i nā meaʻai momona i ka protein meaʻai i kā lākou meaʻai olakino - nā huaʻai, nā mea kanu, nā legumes, nā kīʻaha piha, a me nā nati.
He aha ke ʻano nati e kūʻai ai
Manaʻo ʻia e kūʻai i nā nati i loko o kā lākou pūpū - pale lākou i nā momona waiwai a me ka huaʻa E mai ka oxidation.
"ʻO nā momona i loko o nā nati i ʻeli ʻia e hoʻokahe koke a loaʻa ka ʻono o ka pata rancid. Ma hope o ka ʻili ʻana iā lākou, e ʻai maka no ka mālama ʻana i nā ʻakika momona maikaʻi a me ka huaora E, "wahi a ka meaʻai.
Pono ʻoe e kālua i nā nati?
Wahi a Svitlana Fus, he hewa nui ka hoʻomoʻa ʻana i nā nati i ka meaʻai o kēia wā, no ka mea, hoʻopau nā wela kiʻekiʻe i nā momona a hoʻemi i ka ʻike o nā huaora.
“Eia kekahi, ʻo nā nati paʻakai, ʻoi aku ka maikaʻi o nā mea momona me ke kō a i ʻole ka meli, ʻaʻole ia ke koho maikaʻi loa. No laila, ke aʻo aku nei au iā ʻoe e ʻai maka, ʻokoʻa mai ke kokoleka a me nā mea ʻono," wahi a ka mea ʻai meaʻai.
Eia naʻe, aia nā ʻokoʻa i kēia lula. Eia kekahi laʻana, nā'alemona. Pono e mālama ʻia ka wela ma mua o ka ʻai ʻana.
"Ma hope o nā mea a pau, aia nā ʻalemona i ka cyanoglycoside amygdalin (3-5%), nona nā huahana palaho e hāʻawi i ka nut i kahi ʻala a me ka ʻawaʻawa, a ua hoʻokuʻu ʻia ka hydrocyanic acid, kekahi o nā mea ʻawaʻawa ikaika loa. No laila, ʻo ka ʻai ʻana i nā ʻalemona ʻawaʻawa maka he pōʻino no ke olakino, "wahi a ka loea.
ʻAʻole hoʻohana ʻia nā nati cashew maka ʻole ʻia, no ka mea, aia nā mea ʻawaʻawa ma waena o ka pūpū a me ka pūpū. ʻO ia ke kumu i wehe mua ʻia ai lākou mai ka pūpū a me ka hull a kau ʻia i ka mālama wela, kahi e hoʻopau ai i nā toxins.
Hiki i nā pīni maka ke hoʻopilikia i ka digestive a ʻo ia ke kumu o ka maʻi ʻai.
Pehea e ʻai ai i nā nati a me ka mea e hui pū ai
Manaʻo kekahi mea ʻai meaʻai e hoʻohui i nā nati i nā meaʻai nui - i nā salakeke, a me nā cereals, a hui pū me nā hua. No laila, e kaulike ka ʻai.
ʻEhia mau nati e hiki iā ʻoe ke ʻai i ka lā?
Hiki iā ʻoe ke ʻai i hoʻokahi kīʻaha o nā nati maka i kēlā me kēia lā, ʻo ia ka 20-30 grams. No ka laʻana, 10-15 ʻalemona, 3-4 walnuts, 20-25 pistachios, a i ʻole 10 hazelnuts (hazelnuts).
"ʻO kahi mea maikaʻi ʻē aʻe o nā nati ʻo ia ka hiki ke mālama ʻia no ka manawa lōʻihi me ka ʻole o ka nalowale ʻana o kā lākou waiwai a me ka ʻono. Hiki ke lawe pū ʻia kēia huahana me ʻoe ma kahi huakaʻi lōʻihi a hoʻopau ʻia i nā kūlana i loaʻa ʻole ka manawa a me ka manawa no ka ʻai piha, "wahi a ka meaʻai.
Pono e hoʻomanaʻo ʻia he kiʻekiʻe loa nā nati i nā calorie. ʻO ka ʻai ʻana i nā nati i ka nui e hiki ke hōʻeha i ka ʻōpū. Eia kekahi, ʻo ka nati ke kumu i ka maʻi maʻi i kekahi poʻe. I kēia hihia, ʻaʻole pono e hoʻopau ʻia i nā mea liʻiliʻi.
Hiki i nā keiki ke ʻai i nā nati?
ʻAʻole pono e hāʻawi ʻia i nā keiki ma lalo o ʻekolu mau nati no ka mea ʻaʻole lākou e hoʻoheheʻe ʻia. Eia kekahi, maʻi pinepine nā keiki i ka pīni a me ka walnuts. Pono e hoʻokomo ʻia nā nati i loko o ka meaʻai me ke akahele loa, ʻōlelo ka loea.
