Inā hoʻoholoʻoe e hahai i kāuʻai, he mea nui loa ke aʻo e hoʻomaopopo i nā meaʻai i loko o nā momona. ʻO kēia ka punaewele ikaika loa, akā naʻe, ma muli o keʻano o nā momona, hiki iā lākou ke lawe i ke kino a me ka pōʻino.
Nā meaʻai i loko o nā momona maikaʻi
ʻO nā momona maikaʻi e komo ana i nā mea e pono ai no ke kino o ke kanaka,ʻo ia ka monounsaturated (omega-9) a polyunsaturated (omega-3 a omega-6). Hiki iāʻoe ke loaʻa iā lākou mai nā huahana nei:
- ka iʻa a me ka iʻa iʻa;
- nāʻailaʻaila (ʻo ia ke alakaʻi ma waena o nā meaʻai e nui nā momona);
- nā hua a me nāʻanoʻano.
ʻO kēiaʻanoʻano momona he mea nui ka pono, hoʻonui i ka hana me ka hoʻohui koko, hoʻonui i ka ikaika, kōkua i ka makemake i ka mana a me ka poho kaumaha, hana i nā hana anti-inflammatory, hoʻomaikaʻi i kaʻili, ka lauoho a me nā kui, e hoʻonui i ka hoʻomaʻemaʻeʻana o ka pūnaha hormonal. ʻAʻole pono e makaʻu kēia mau momona - pono lākou no ke kino, aʻo ka hōʻoleʻia mai o kaʻai e hoʻopōʻino wale nō i kou olakino.
Uaʻae ka poʻe akamai i ka manaʻo e loaʻa i kahi kanaka ma kahi o 30 grams o ka momona ma ka lā, akā,ʻaʻole iʻoi aku ma mua o 100-150 (ʻo ia keʻano no nā poʻe e hana nei i ke kino bodypower).
He aha nā meaʻai eʻai ai nā momonaʻino?
ʻO ka helu o nā mea momona i loko o nā momona momona a me ka trans (i loaʻa nā momona hana). He mea nui e aʻo
- eʻike i nā meaʻai eʻai ana i nā momona momona, a e hoʻemi i kā lākou hoʻohanaʻana:
- margarine, pāhola;
- nā holoholona o nāʻano a pau - ka momona o ka momona, ka waiū, ka lī, ka momona pūpū a keʻokeʻo keʻokeʻo i kaʻiʻo (me kaʻili o nā manu);
- nā mea kanu i nā mea kanu ulu (palm, kaʻaila niu);
- nā mea momona meaʻai (ka bipi momona, keiki hipa, a me kaʻiʻo puaʻa nui);
- nā meaʻai wikiwiki (hamburgers, fries fries, a pēlā aku);
- ka mea kanu a me ka balaka;
- nā hua mea momona (ka waiū, kaʻaila, a pēlā).
Ināʻae wale keʻano ma mua i kaʻokiʻana i kāuʻai, a laila, laweʻia nā momona i nā mea momona. ʻO ke ala pololei kēia i ka nui a me nā pilikia kino. Loaʻa lākou i nā kuki, nā kīʻaha, nā mea i kāluaʻia, nā'āpala, nā mīkī a me nā hua like.
