ʻO ka hoʻolālā kekahi o nā buzzwords nui loa i loko o ke kaiāulu olakino holoʻokoʻa, a ke hōʻike nei nā hōʻike e hoʻoulu pinepine mau i ke kumu o nā mea he nui, ināʻaʻoleʻo ka nui, nā maʻi maʻi. ʻO ka hapanui e pili ana i ka hoʻolālā me nā kūlana e like me arthritis a me IBS, akā e ulu nui ana mākou e hoʻomaopopo i ka piliʻana i ka maʻi dia, ka nui, ka maʻi maʻi, ka maʻi a me ke kanesa o Alzheimer.
Ke ulu nei ka poʻeʻAmelika e pili ana i kā lākou mau meaʻai maoli, a ua ulu nui kā mākouʻai i nā meaʻaiʻai, nā meaʻai a me nā momona, a me nā meaʻai maʻamau.
He hoʻomākaukau kēia no ka hoʻonā mau. Hiki i kekahi'āpana anti-inflammatory ke mālama i nā hōʻailona, a hoʻihoʻi i ke kai ma nā maʻi olakino, me nā pono i hoʻopiliʻia no ka hoʻonuiʻana i ka ikehu a, ma nāʻano he nui, ka poho kaumaha.
Nā Kūlana Kūmole:
Nā huaʻai a me nā huaʻai: Eʻai i nā lālani he 9 i ka lā o ke ānuenue i kuʻiʻia a me nā huaʻaiʻono, e koho ana mai kēlāʻohana a me kēlā me kēiaʻano ākea mai nā lau ākea. Eʻai i nā lālaniʻelua o nā hua hou, e like me nā'ōleʻa, ka pears, a me ka nui o nā hua no ka fiber a me nā antioxidants.
Pōʻahi Aʻo: Eʻai iʻekolu mau lālani i kēlā lā i kēia lā o kahi laiki, keka, quinoa, amaranth, aʻo buckwheat (me ka huapalaoa huapalaoa a pau, kamut, spel, a me ka oats ināʻaʻole ka gluten i hopena). Hiki keʻai i nā noʻelu laiki liʻiliʻi, soba a me ka hua, a me nā pīkāpī liʻiliʻi a me nā gluten free 2 a 3 mau manawa o ka pule. ʻAʻole kahi'āpana palaoa i pili i ka meaʻai pāʻokoʻa .
Nā Puʻupaʻa, Legumes, a me nā Puʻupuʻu Hoʻolahui : Hoʻokahi aʻelua paha mau piʻa a me ka lawelawe o tofu, tempeh, edamame, a seitan (ʻo kēia wale nō keʻaeʻia ka gluten) i kēlā lā.
Nā hua kai'ohala: ka iʻa Salmon Pacific, nā sardines, nā anchovies, me nā iʻa, a me nā māhele iʻa. E hōʻole i ka hānaiʻana i nā iʻa i ke kahawaiʻo'Alika, a kūʻai aku i nā iʻa i hopuʻia i nā mea hihiu aʻaiʻai paha i ka manawa hiki.
Nā Puʻupena'ē aʻe: Ināʻaeʻia, 1-2 mau lawelawe ma ka hebedoma o ka meaʻai, nā hua manu liʻiliʻi; nā hipa waiū hipa a kao paha; aiʻole 1 ka lawelaweʻana i kaʻiʻo meaʻai e like me ka moa lili, turkey a keiki hipa paha.
Nā Malu a me ka Ola Ola o ka EFA:ʻO nā mea nui momona momona he kī nui ia no ka hoʻonāukiʻana i ka līlū, a hiki ke laweʻia ma keʻano o kaʻaila iʻa i hoʻomaʻemaʻeʻia, kaʻaila krill, ka'opelo pupuhiʻeleʻele, ka huelo, a me nāʻaila o ka omega. Hiki i ka liʻiliʻi o nā hua a me nāʻanoʻano i kēlā lā i kēia lā,ʻo ka walnuts, ke olonā, ka chia, ka hemp, a me nā'alemona. ʻO nā huapalapala Brazil aia kahi selenium (ʻai wale i 2-3). ʻO kaʻaila maʻemaʻe (kahi i hoʻohanaʻia ma Italia no nā makahiki) he mea maikaʻi ia no ke kukeʻana. E hoʻohana i kaʻoliva, avocado, wōnut, hazelnut, a me nā'alepona sesame no ka pale lole a me ka'ōpala. Hoʻomoe i nā hua'aehu a me nāʻaila i hoʻouluuluʻia e like me ka liʻiliʻi o ka rancid. E hoʻomanaʻo i kaʻona, ka kānana, ka canola, a me nāʻaila i hui pūʻia me ka hoʻopiliʻana i kaʻaila.
Nā mea inu: E inu nui i ka wai maikaʻi a iʻole ka maikaʻi o ka wai maikaʻi, a me ke kī keʻo.
Nā Dessert Healthy:ʻO nā wahi liʻiliʻi o nā hua maloʻo, nā pūʻano momona, nā momona hua, a iʻole mau wahi'āpana o ka balaka pouli wale nō nā koho a pau. ʻO nā hua liʻiliʻi he meaʻono, nonloloʻo a hoʻonāʻoleʻia. Ināʻoe eʻai i ka balekale, mālama pono he mea ola a he 70% ka nui.