ʻAʻai ʻana o ka hāpai ʻana: 13 mau meaʻai e ʻai ai ʻoe a me nā mea e pale aku ai
Ke hāpai ʻoe, ʻai ʻoe no ʻelua, ʻeā? No laila, pono ʻoe e ʻai i nā meaʻai kūpono.
ʻO kekahi mau meaʻai e nānā ʻia, he maka a ʻaʻole i kuke ʻia hua, ka waiu waiu ole, a me ka io deli. Eia kekahi, e akahele me ka sushi, puhi Salemona, a me nā meaʻai kai puhi.
Ma kēia ʻatikala, e hele au i nā meaʻai e pale ai i ka wā hāpai a me ke kumu. Eia hou, e kaʻana aku au i kekahi mau mea ʻono maikaʻi āu e hauʻoli ai.
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Heluhelu manuahi13 ʻO nā meaʻai paʻa i nā meaʻai e mālama ai i kāu ʻai ʻana i ke olakino a me ka ʻono
1. ʻO Lean Protein
Ma ke ʻano he wahine hāpai, pono ʻoe i ʻoi aku ka protein e kākoʻo i ka ulu a me ka ulu ʻana o kāu pēpē. E koho i nā kumu protein lean e like me ka moa, ka pipi, ka iʻa, ka pī, ka lentil, a me ka tofu. He waiwai nui kēia mau meaʻai i ka hao a me ka zinc, he mea nui ia no ka hāpai ʻana i ke olakino.
2. Nā ʻōmaʻomaʻo lau
Hoʻopiha ʻia nā lau lau e like me ka spinach, kale, a me ka broccoli me nā meaʻai pono e like me ka folate, calcium, a me ka hao. He mea koʻikoʻi kēia mau meaʻai no ka ulu ʻana o kāu pēpē a me ke olakino holoʻokoʻa. E hoʻohui iā lākou i kāu mau salakeke, smoothies, a i ʻole stir-fries no kahi meaʻai olakino a ʻono.
3. Nā Huaʻai piha
ʻO nā hua holoʻokoʻa like brown riceʻO ka quinoa, a me ka oats ka waiwai i ka fiber, nā huaora, a me nā minela. Hāʻawi pū lākou i ka ikehu hoʻomau a kōkua i ka hoʻoponopono ʻana i nā pae kō koko. E hoʻohui iā lākou i kāu mau meaʻai ma ke ʻano he kīʻaha ʻaoʻao a i ʻole e hoʻohana iā lākou i kumu no kāu kīʻaha punahele.
4. Nā beri
ʻO nā huaʻai e like me ka blueberries, nā raspberries, a me nā strawberries kahi kumu nui o nā antioxidants a me ka huaʻa C. Hoʻohui pū lākou i kahi mea ʻono a hōʻoluʻolu i kāu mau meaʻai. E hoʻohui iā lākou i kāu yogurt, oatmeal, a i ʻole smoothies no kahi meaʻai maikaʻi a ʻono.
5. Huamoa
ʻO nā hua manu he kumu nui o ka protein, nā momona maikaʻi, a me ka choline, he mea nui ia no ka ulu ʻana o kāu pēpē. He maʻalahi lākou a maʻalahi hoʻi e hoʻomākaukau. E ʻoliʻoli iā lākou i ka paila ʻia, scrambled, a i ʻole he omelet.
6. Pākena
ʻO ka ʻAvocado kahi meaʻai paʻa i nā meaʻai i waiwai i nā momona olakino, fiber, a me nā huaora. He kōkua nō hoʻi i ka hoʻoponopono ʻana i nā pae kōpaʻa koko a hoʻemi i ka mumū. E hoʻohui iā ia i kāu mau salakeke, sandwiches, a i ʻole smoothies no kahi pā ʻono a ʻono.
7. Nati a me na Hua
ʻO nā nati a me nāʻanoʻano e like me nā'alemona, nā wōnati, nā hua chia, a me nā hua flax he kumu nui ia o nā momona maikaʻi, protein, a me ka fiber. Hāʻawi pū lākou i nā huaora a me nā minela koʻikoʻi e like me ka vitamin E a me ka magnesium. E ʻoliʻoli iā lākou ma ke ʻano he ʻai ʻai a hoʻohui paha iā lākou i kāu mau meaʻai no kahi paʻi crunchy a me ka meaʻai.
8. ʻO Yogurt
ʻO Yogurt kahi kumu nui o ka protein, calcium, a me nā probiotics, he mea nui ia no ka ʻōpū olakino a me ka ʻōnaehana pale. E koho i ka yogurt maʻemaʻe a hoʻohui i kāu mau huaʻai punahele a me nā nati no ka ʻai ʻono maikaʻi.
9. Uala
ʻO ka ʻuala kahi meaʻai momona nui i ka fiber, nā huaora, a me nā minela. Hāʻawi pū lākou i ka ikehu hoʻomau a kōkua i ka hoʻoponopono ʻana i nā pae kō koko. E ʻoliʻoli iā lākou i kālua ʻia, mashed, a i ʻoki ʻia no kahi kīʻaha ʻaoʻao ʻono a olakino.
10. Salemona
ʻO ka Salmon kahi kumu nui o ka protein, omega-3 fatty acids, a me ka huaora D, he mea nui ia no ka ulu ʻana o ka lolo a me ka iwi o kāu pēpē. E koho i ka salmon i hopu ʻia i ka nahele a e ʻoliʻoli iā ia i ka moa, kalua ʻia, a i ʻole ʻia no ka meaʻai maikaʻi.
11. Nā Huaʻai Citrus
ʻO nā hua Citrus e like me nā ʻalani, nā hua waina, a me nā lemona he kumu maikaʻi loa ia o ka huaora C, e kōkua i ka hoʻoikaika ʻana i kou ʻōnaehana pale a komo i ka hao. Hoʻohui pū lākou i ka hoʻopā ʻana i kāu mau meaʻai. E leʻaleʻa iā lākou ma ke ʻano he meaʻai a hoʻohui paha iā lākou i kāu salads a me nā smoothies.
12. Nā mea kanu
ʻO nā legumes e like me ka moa, nā pīʻeleʻele, a me nā lentils he kumu nui ia o ka protein, fiber, a me ka hao. Hāʻawi pū lākou i ka ikehu hoʻomau a kōkua i ka hoʻoponopono ʻana i nā pae kō koko. E ʻoliʻoli iā lākou ma ke ʻano he kīʻaha ʻaoʻao a i ʻole e hoʻohui iā lākou i kāu mau sopa a me nā stews no ka ʻai puʻuwai a me ka meaʻai.
13. kokoleka pouli
ʻO ke kokoleka ʻeleʻele kahi meaʻai ʻono a maikaʻi hoʻi i waiwai i nā antioxidants a me ka magnesium. He kōkua nō hoʻi e hoʻemi i ke kaumaha a hoʻomaikaʻi i ke ʻano. E koho i ke kokoleka ʻeleʻele me ka liʻiliʻi he 70% koko a e ʻoliʻoli iā ia ma ke ʻano he meaʻai momona a olakino.
Nā Mea ʻAi e Hōʻalo i ka wā o ka Hapai
ʻOi aku ka maikaʻi e pale i ka ʻai ʻana i kēlā me kēia ʻano ʻiʻo maka a i ʻole i hoʻomoʻa ʻia i ka wā hāpai ʻana, no ka mea, loaʻa i loko o ia mea nā hua bacteria ʻino e like me ka coliform, hiki ke alakaʻi i ka maʻi a me ka make koko. ʻO ka hapa nui o nā ʻiʻo i loaʻa ma nā hale kūʻai meaʻai palekana ke ʻai inā hoʻomoʻa maikaʻi ʻia, akā pono e kuke ʻia kekahi ʻano ʻiʻo, e like me ka pipi lepo, i kahi wela kiʻekiʻe e hoʻohaʻahaʻa i ka pilikia o ka pala. Eia kekahi, e pale i ka ho'opa'i 'ia ma ka holoi lima a me nā wahi e pili ana me ka 'i'o maka.
ʻAi Kai Maka a Puhi paha
Pono e ʻalo ʻia nā iʻa iʻa maka a puhi ʻia paha, e like me ka sushi, ʻoysters, a me ka salmon puhi ʻia i ka wā o ka hāpai ʻana, no ka mea, loaʻa iā lākou ke kiʻekiʻe o ka mercury a me nā mea haumia ʻē aʻe. ʻO kekahi ʻano iʻa, e like me ka tuna a me nā iʻa i hopu ʻia i ka nahele, hiki ke loaʻa i nā pae kiʻekiʻe o ka mercury a pono e kaupalena ʻia ʻaʻole ʻoi aku ma mua o ʻelua mau lawelawe i kēlā me kēia pule.
Nā Paʻi Paʻalu a me nā ʻIʻo Deli
Pono e ʻalo ʻia nā ʻiʻo palupalu, e like me queso blanco a me brie, a me nā ʻiʻo deli i ka wā o ka hāpai ʻana, no ka mea, hiki ke hoʻohaumia ʻia i ka listeria, kahi ʻano bacteria e hiki ke alakaʻi i ka maʻi a hoʻopōʻino i ka pēpē. E koho pono i nā ʻiʻo pasteurized a me nā ʻiʻo deli wela a hiki i ka wā e wela ai ka mahu ma mua o ka ʻai ʻana.
Hua maka a ʻaʻole i hoʻomoʻa ʻia
Pono e ʻalo ʻia nā hua maka a ʻaʻole hoʻi i hoʻomoʻa ʻia i ka wā hāpai ʻana no ka mea hiki ke hoʻohaumia ʻia i nā germs e like me salmonella, hiki ke hoʻomake i ka meaʻai. E hoʻomoʻa i nā hua a hiki i ka paʻa ʻana o ka yolk a me ke keʻokeʻo, a pale aku i nā meaʻai i loaʻa i nā hua maka a i ʻole i hoʻomoʻa ʻia, e like me ka sauce hollandaise i hana ʻia i ka home a me ka pāpale salakeke Kaisara.
Hua waiu ʻole ʻia
Pono e ʻalo ʻia nā huahana waiu ʻole, e like me ka waiū a me ka paʻakai, i ka wā o ka hāpai ʻana, no ka mea, loaʻa iā lākou nā hua bacteria ʻino e hiki ke alakaʻi i ka maʻi a hoʻopōʻino i ka pēpē. E hōʻoia e koho i nā huahana waiū pasteurized e hōʻemi i ka pilikia o ka pala.
ʻO ka Ice Cream i hana ʻia i ka home a me ka sau Hollandaise
Pono e ʻalo ʻia ka ʻaice cream homemade a me ka sauce hollandaise i ka wā hāpai ʻana no ka mea aia nā hua maka a i ʻole i hoʻomoʻa ʻia, hiki ke alakaʻi i ka maʻi a pōʻino i ka pēpē.
Nā Huaʻai i holoi ʻole ʻia
Pono e holoi maikaʻi ʻia nā huaʻai a me nā mea kanu ma mua o ka ʻai ʻana i mea e hōʻemi ai i ka pilikia o ka hoʻopōʻino ʻana mai nā germs e like me ka coliform. E holoi pono i nā hua a pau, ʻoiai inā he ʻili a ʻili paha i ʻai ʻole ʻia.
ʻO kekahi mau ʻano kī a me ke kope
Pono e kaupalena ʻia kekahi mau ʻano kī a me ka kofe, e like me ka lāʻau kī a me ka kofe kiʻekiʻe-caffeine i ka wā hāpai ʻana no ka mea hiki ke hoʻonui i ka pilikia o ka hāʻule ʻana a me ka pōʻino i ka pēpē. ʻOi aku ka maikaʻi e pili i ke kofe decaffeinated a me ke kī i hana ʻia mai nā mea kanu palekana.
Hōʻike i nā loko a me nā holoholona hihiu
Pono e ʻalo ʻia ka ʻike ʻana i nā loko a me nā holoholona hihiu i ka wā o ka hāpai ʻana, no ka mea, loaʻa iā lākou nā maʻi bacteria a me nā parasite e hoʻopōʻino i ka placenta a hōʻeha i ka pēpē. E hōʻole i ka ʻai ʻana i nā holoholona hihiu a me nā iʻa mai nā loko i haumia.
Panina
No laila, aia iā ʻoe - ʻo ka meaʻai nui loa e nānā ai i kou wā hāpai.
Pono ʻoe e hōʻoia i ka lawa ʻana o ka hao, protein, a me nā huaora, a pono ʻoe e hōʻoia ʻaʻole ʻoe e ʻai nui i ka mercury.
No laila, e ʻai ʻoe i nā meaʻai kūpono e hāʻawi iā ʻoe i ka ikehu e pono ai ʻoe e mālama i kāu keiki liʻiliʻi!
E nānā i kā mākou puke kuke hou
ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.
E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:
Heluhelu manuahi
ʻO Joost Nusselder, ka mea nāna i hoʻokumu ʻo Bite My Bun kahi mea kūʻai aku ʻike, makuakāne a makemake i ka hoʻāʻo ʻana i ka meaʻai hou me ka meaʻai Kepanī ma ka puʻuwai o kona kuko, a me kāna hui e hana ana ʻo ia i nā ʻatikala blog hohonu mai 2016 e kōkua i nā poʻe heluhelu kūpaʻa. me nā meaʻai a me nā ʻōlelo kuke kuke.