Nā pōmaikaʻi hua manu

Nā pua

ʻO ka hua manu kekahi o nā meaʻai hoihoi loa. A, ʻoiai he mau mea maikaʻi ʻole ia, ʻoi aku ka kiʻekiʻe o ka nui o nā pros inā ʻai ʻia i ka hoʻohaʻahaʻa a ma loko o ka papaʻai olakino. He laulā lākou, ʻono, a me ke kumu kūʻai ʻole.

Inā mākou e hoʻohui i kēlā mahele lāʻau o ka protein, hao, huaora a me nā meaola ʻē aʻe e hōʻike ai, ʻaʻole ia he mea kupanaha i manaʻo pinepine ʻia e like me kekahi o nā kia nui o ka papaʻai.

He maikaʻi ʻole ka ʻai ʻana i nā hua he nui?

ʻAe ʻia kahi hua manu i ka lā, akā pono ʻoe e noʻonoʻo i ka cholesterol i loko o kēlā hua manu (aia i loko o kahi hua manu waena ma mua o ka hapalua o ka 300 milligrams o ka kolamu kolamu e like me ka palena o kēlā me kēia lā) hoʻohui i nā meaʻai ʻē aʻe o ka lā. Pēlā nō, ʻo ka poʻe me ka maʻi puʻuwai, ka maʻi kō a i ʻole ke kiʻekiʻe o ke kōkō e maikaʻi e noʻonoʻo i nā hua liʻiliʻi ma mua o nā mea nui, i ʻoi aku ka nui o ka cholesterol.

ʻO nā hua manu a me ka kōlani

ʻAʻole ʻae nā ʻepekema āpau i nā hua i nā hopena maikaʻi ʻole e pili ana i ke olakino o kānaka. A aia kekahi mau noiʻi kahi i loaʻa ʻole ka makaʻu ʻoi loa o ka maʻi puʻuwai i ka poʻe e ʻai ana ma mua o hoʻokahi hua manu i ka lā e pili ana i ka poʻe e ʻai hoʻokahi wale nō i ka pule. Hoʻohui ʻia, pono e hoʻomaopopo ʻia ʻaʻohe koleke i nā mea keʻokeʻo.

ʻO ka hopena o ka momona momona i nā pae kolesterol ke koko ʻoi aku ka nui ma mua o ke kō. ʻO nā meaʻai a me nā mea momona a pau ka launa o nā meaʻai e makaʻala ai ke hōʻike ke koko i ke kiʻekiʻe o ke kō. A ʻo ia nā momona momona o ke kino e hoʻohua i ke kō.

ʻO ka hoʻolālā ʻana i kāu ʻai hua i nā pule he manaʻo maikaʻi loa. I nā lā āu e leʻaleʻa ai i kēia meaʻai, palena i nā mea kiʻekiʻe i ka kolesterol a me nā momona momona no ke koena o ka lā. Eia naʻe He mea nui ia e ʻike i kou pae kolesterol a kamaʻilio i kāu kauka e pili ana i ka momona a me ka momona momona o kāu papaʻai. Hiki i nā kānaka olakino ke ʻai a hiki i ʻehiku mau hua i ka pule, akā ʻo nā mea me ke kolesterol kiʻekiʻe e kaupalena ʻia i 3-4 i ka pule.

Nā hua moa a me ka protein

Nā pua

ʻO ka hua manu kahi o nā meaʻai e waiwai i nā protein me kaʻiʻo, iʻa, legume a me nā nati. Ma muli o kēia mea manaʻo lākou he meaʻai nui i ka papaʻai momona a olakino hoʻi. Akā he mea pono e hoʻomaopopo ʻia aia kekahi mau noiʻi i hoʻopau ʻia e hiki i nā hua ke hoʻāla i ka cholesterol ke hōʻino ʻia. No kēia kumu ʻaʻole aʻoaʻo e lilo ia i kumu wale no o ka protein i ka papaʻai.

Nā hua moa e māʻona ai kou makemake

Kūkākūkā kekahi mau meaola meaʻai iā ia e lilo i ka paona. Loaʻa kēia ma muli o ka kiʻekiʻe ʻole o ka momona, loaʻa nā protein maikaʻi maikaʻi, a hiki ke māʻona i ka makemake nui i ka wā o ka ʻaina kakahiaka ma mua o nā pāʻina ʻē aʻe me ka helu like o nā calorie, mahalo i ka hui pū ʻana o ka momona a me ka protein.

ʻO ka kakahiaka kakahiaka kahi manawa maikaʻi e leʻaleʻa ai i kāu lawelawe ʻana i nā hua. Hiki iā ʻoe ke hoʻohui me kekahi mau ʻāpana o ka palaoa a me ka hapa ʻalani. ʻO kahi ʻaina kakahiaka kalorona haʻahaʻa e mālama ai iā ʻoe a hiki i ka ʻaina awakea.

Ehia mau calories i loaʻa i ka hua manu

ʻŌpū ʻōhū

Hāʻawi kahi hua manu ma waena o 70 a 80 mau pālolo. Hoʻohālikelike kēlā ma kahi o 4 pākēneka o ka lawe calorie o kēlā me kēia lā o kahi kanaka e hoʻopau ana i ka 2.000 calories. No kēia kumu ʻAʻole pono kahi hua manu i kēlā me kēia lā ke kumu o ka hopohopo inā makemake ʻoe e mālama i ka laina. Aia ia i ke ʻano kuke (hiki i ka palai ke pāpālua i ka nui o nā calorie i hoʻohālikelike ʻia i ka ʻai ʻana) a me nā meaʻai e pili pū me ia i kēlā me kēia pāʻina.

He mea kūpono ia e hoʻomaopopo, ma waho o ka ʻole o ke kiʻekiʻe o nā calorie, hāʻawi ia 10 pakeneka o ka protein i koi ʻia i kēlā me kēia lāa me nā meaola waiwai ʻē aʻe, e like me ka hao a me nā huaora B, me folate (paipai ʻia no nā wahine hāpai).

Eia pū kekahi hāʻawi i nā meaʻai e like me lutein a me zeaxanthin, kekahi mau carotenoids hiki ke hoʻemi i ka makaʻu o ka macular degeneration e pili ana me ka ʻelemakule, a ʻo ia ke kumu nui o ka makapō i nā mākua. Ma ka ʻaoʻao ʻē aʻe, hiki ke ʻike ʻia kāna ʻikepili choline i kahi mālama maikaʻi o nā hana o ka lolo, e like me ka hoʻomanaʻo.

Nā kuhi e kuke i ka hua manu

Huamoa palai

E ʻike he aha ia no ka waiho ʻana i hua manu i loko o ke kīʻaha wai a hoʻokaʻawale paha i ke keʻokeʻo mai ka yolk ke kāwili ʻia:

  • E hoʻokuʻu pono i kāu hua manu i loko o ke kīʻaha wai e ʻike inā ua waiwai. Inā hele pololei i lalo o ke kīʻaha, maikaʻi kēlā. Akā, inā lana kāu hua manu, hoʻolei.
  • Inā makemake ʻoe i nā hua moa me nā hua meli, hoʻokaʻawale i ka keʻokeʻo a kuke a hiki i ke keʻokeʻo a me ka opaque. A laila hoʻohui i ka yolk a kālua no kekahi mau minuke hou. Hōʻoia kēia i kahi keʻokeʻo kuke kuke ʻia me ka moa momona.
  • Ke loaʻa iki ka manawa kuke, hiki iā ʻoe ke hoʻomākaukau i kahi omelet i loko o 1 mau minuke me ke kōkua o ka hawewe. E ninini iā ​​ia i loko o ka mug, paʻi a liʻiliʻi a me ka hawewe.

Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.