ʻO ka ʻai ʻana i nā hua i ka pō e kahaha pinepine ai nā kānaka. He nui ka poʻe e manaʻo nei he hiki i ka ʻai ʻana i nā hua ma hope o ka ʻaina awakea ke hoʻoulu i ka momona a i ʻole ka ʻōpū ʻino. Akā, ʻaʻole paha kēia manaʻo he pololei, ʻoi aku hoʻi no nā ʻāpala. He nīnau maʻamau kēia: He kūpono anei ka ʻai ʻana i kahi ʻāpala i ka pō?

Ua ʻike ʻia nā ʻāpala no ko lākou ola kino. Hāʻawi lākou i nā huaora nui, ka fiber, a me nā antioxidants, e lilo ai lākou i mea punahele no nā mea aloha i ke olakino. Hiki i ko lākou ʻono maoli ke hoʻokō pū i nā makemake o ka pō me ka ʻole o ka pono ʻana i nā mea ʻono me ka kō. Eia nō naʻe, ke pale aku nei kekahi i ka ʻai ʻana i nā ʻāpala i ka pō ma muli o nā moʻolelo wahaʻōlelo e pili ana iā lākou.

Nā Pōmaikaʻi Hoʻouluulu o nā ʻĀpala

Mea Hoʻouluulu	Nui ma 100g	Nā Pōmaikaʻi
Kalori	52 kcal	Hāʻawi i kahi koho ʻai liʻiliʻi-kalori
Carbohydrates	13.81 g	Hāʻawi i ka ikehu wikiwiki
Fiber	2.4 g	Kōkua i ka ʻai ʻana a hoʻoikaika i ke olakino o ka naʻau
Kō	10.39 g	Nā kō maoli no ka ikehu
Vitamin C	4.6 mg	Kākoʻo i ka hana pale a me ke olakino o ka ʻili
Potassium	107 mg	Kōkua i ka hoʻoponopono ʻana i ke kaomi koko a me ke olakino o ka naʻau
Vitamin A	54 IU	Kākoʻo i ka ʻike a me ke olakino o ka ʻili
Calcium	6 mg	Hāʻawi i ke olakino o nā iwi
Iron	0.12 mg	Kākoʻo i ka lawe ʻana i ka oxygen i loko o ke kino
Magnesium	5 mg	Kōkua i ka hana o nā ʻiʻo a kākoʻo i ka hana ikehu
Phosphorus	11 mg	He mea nui no ke olakino o nā iwi a me ka hana ikehu

Nā Manaʻo Hiki Ke Loaʻa Mai ka ʻAi ʻAna i nā ʻĀpala i ka Pō

ʻO ka ʻai ʻana i nā ʻāpala ma mua o ka moe ʻana e hāʻawi i nā pōmaikaʻi olakino he nui:

1. Hoʻomaikaʻi ʻia ka ʻAi ʻana: Nui nā fiber i nā ʻāpala, ʻoi aku hoʻi ka pectin, kahi e hiki ai ke kōkua i ka ʻai ʻana a hoʻoikaika i ka ʻōpū olakino. Hiki i ka ʻai ʻana iā lākou ma mua o ka moe ʻana ke kōkua i ke kākoʻo ʻana i ka ʻai ʻana i ka pō.

2. Moe Maikaʻi: Loaʻa i nā ʻāpala kahi kō maoli i kapa ʻia ʻo fructose, kahi i hoʻoheheʻe mālie ʻia, e kōkua ana i ka mālama ʻana i ka pae ikehu kūpaʻa a hiki ke kākoʻo i ka moe maikaʻi. Eia kekahi, hiki i ka magnesium a me ka potassium i nā ʻāpala ke kōkua i ka hoʻomaha ʻana i nā ʻiʻo a me ka mālie ʻana i ka ʻōnaehana nerve.

3. Hoʻokele Kaumaha: He haʻahaʻa nā kalori i nā ʻāpala akā kiʻekiʻe i ka fiber, e lilo ai lākou i koho maikaʻi no kahi mea ʻai olakino ma mua o ka moe ʻana. Hiki i ka fiber ke kōkua iā ʻoe e manaʻo piha, e hoʻemi ana i nā makemake i ka pō a pale aku i ka ʻai nui.

4. Hoʻokele Kūkō Koko: Hiki i ka fiber a me nā kō maoli i nā ʻāpala ke kōkua i ka hoʻoponopono ʻana i nā pae kō koko, e pale ana i nā piʻi a i ʻole nā ​​hiolo e hiki ke hoʻopilikia i kou moe.

5. Hydration: Loaʻa i nā ʻāpala ka wai nui (ma kahi o 85%), kahi e hiki ai ke kōkua i ka mālama ʻana iā ʻoe i ka wai i ka pō, e hāʻawi ana i ke olakino holoʻokoʻa a me ka ʻili maikaʻi.

Ma ke ʻano holoʻokoʻa, he mea ʻai momona a hoʻokō hoʻi kahi ʻāpala liʻiliʻi, holoʻokoʻa ma mua o ka moe ʻana e kākoʻo ana i ka ʻai ʻana, ka hydration, a hiki ke moe maikaʻi.

Nā ʻŌlelo Hana no ka ʻAi ʻana i nā ʻĀpala i ka Pō

Eia kekahi mau ʻōlelo hana no ka ʻai ʻana i nā ʻāpala i ka pō:

1. Hui pū me ka Protein a i ʻole nā ​​Mea momona Ola: Hoʻohui i nā ʻāpala ʻokiʻoki me kahi kumu o ka protein a i ʻole nā ​​mea momona ola, e like me ka pata almond a i ʻole kahi puʻupuʻu o nā nati. Hiki i kēia hui ke kōkua i ka mālama ʻana iā ʻoe i ka lōʻihi a hoʻoponopono i nā pae kō koko, e pale ana i nā makemake i ka pō.

2. Nā ʻĀpala ʻOkiʻoki Anuanu: Inā makemake ʻoe i kahi mea ʻai ʻoluʻolu, e hoʻomākaukau i kou mau ʻāpala ma mua. Hiki i nā ʻāpala ʻokiʻoki anuanu ke lilo i mea ʻai ʻono a hoʻokō hoʻi e maʻalahi ke ʻai ma mua o ka moe ʻana.

3. Hana i kahi Salada ʻĀpala: Hoʻohui i nā ʻāpala ʻokiʻoki me nā hua ʻē aʻe a i ʻole nā ​​lau ʻōmaʻomaʻo, a kāpīpī me kahi liʻiliʻi o ka meli a i ʻole ka kinamona no ka ʻono hou aku. Hiki i kēia salada māmā a ʻoluʻolu ke lilo i mea ʻai kūpono i ka pō.

4. ʻĀpala a me ka Cheese: ʻO kekahi mau ʻāpala ʻokiʻoki i hui pū ʻia me ka cheese (e like me ka cheddar a i ʻole brie) e hāʻawi i ka hui ʻana o ka fiber, protein, a me ka momona, kahi e hiki ai ke hoʻoikaika i ka moe maikaʻi a kōkua i ka pale ʻana i nā ʻeha pōloli i ka pō.

5. ʻĀpala me ka Kinamona Mehana: No kahi mea ʻai moe ʻoluʻolu, e hoʻomehana iki i kou mau ʻāpala a kāpīpī i ka kinamona ma luna o lākou. Ua pili ka kinamona i ka hoʻomaikaʻi ʻana i ka hoʻoponopono ʻana i ke kō koko a hiki ke kōkua iā ʻoe e manaʻo mālie ma mua o ka moe ʻana.

6. Pale i ka ʻAi ʻana i kahi kokoke loa i ka Wā Moe: ʻOiai he koho olakino nā ʻāpala, hiki i ka ʻai nui loa ma mua o ka moe ʻana ke alakaʻi i ka ʻino o ka ʻōpū. E ho'āʻo e ʻai i kāu ʻāpala ma kahi o 30 mau minuke ma mua o ka moe ʻana no ka ʻai ʻana maikaʻi loa.

Ma ke komo ʻana i nā ʻāpala i kāu hana o ka pō me kēia mau ʻōlelo aʻo, hiki iā ʻoe ke hauʻoli i ko lākou mau pōmaikaʻi hoʻouluulu ʻoiai e hoʻoikaika ana i kahi hoʻomaha pō maluhia.

Nā hemahema hiki ke loaʻa mai ka ʻai ʻana i nā ʻāpala ma mua o ka moe

ʻOiai hiki i ka ʻai ʻana i nā ʻāpala ma mua o ka moe ʻana ke loaʻa nā pōmaikaʻi he nui, aia kekahi mau hemahema hiki ke noʻonoʻo ʻia:

1. ʻO ka ʻino o ka ʻōpū a i ʻole ka pupule: Nui nā fiber i nā ʻāpala a hiki ke hoʻoulu i ka pupule a i ʻole ka ʻoluʻolu ʻole inā ʻai ʻia i kahi kokoke loa i ka wā moe. No kekahi poʻe, hiki i kēia ke alakaʻi i ka ʻino o ka ʻōpū, ʻoi aku inā he ʻōpū maʻalahi ko lākou.

2. Nui o ke kō: Loaʻa i nā ʻāpala nā kō maoli, a hiki i ka ʻai ʻana iā lākou ma mua o ka moe ʻana ke hoʻoulu i ka piʻi iki ʻana i nā pae kō koko. No ka poʻe me nā kūlana e like me ka maʻi diabetes a i ʻole ka pale ʻana i ka insulin, hiki i kēia ke hoʻopilikia i ka moe a alakaʻi i nā loli i ke kō koko.

3. Nā huakaʻi pinepine i ka lumipaku i ka pō: He kumu maikaʻi nā ʻāpala o ka wai a me ka fiber, kahi e hiki ai ke hoʻoikaika i ka ʻai ʻana olakino. Eia nō naʻe, inā ʻai ʻia i ka pō hope loa, hiki iā lākou ke hoʻonui i ka pono e mimi i ka pō, e hoʻopilikia ana i ka moe.

4. Heartburn: I kekahi poʻe, hiki i ka ʻai ʻana i nā hua e like me nā ʻāpala ma mua o ka moe ʻana ke hoʻoulu i ka acid reflux a i ʻole heartburn, ʻoi aku inā ua pili lākou i kēia mau pilikia.

No ka pale ʻana i kēia mau hemahema, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā ʻāpala i ka wā kakahiaka a noʻonoʻo e hoʻohui pū me nā mea ʻai ʻē aʻe e kaulike i ko lākou hopena i kāu ʻōnaehana ʻai.

Hōʻuluʻulu

Hiki i ka ʻai ʻana i kahi ʻāpala ma mua o ka moe ʻana ke hāʻawi i nā pōmaikaʻi olakino he nui, me ka hoʻomaikaʻi ʻana i ka ʻai ʻana, ka moe maikaʻi, a me ka hoʻokele kaumaha. Me ko lākou nui o ka fiber, nā kō maoli, a me nā huaora nui, he mea ʻai momona a hoʻokō hoʻi nā ʻāpala no kahi mea ʻai pō.

Eia nō naʻe, he mea nui ka noʻonoʻo ʻana i nā hemahema hiki ke loaʻa e like me ka ʻino o ka ʻōpū a i ʻole nā ​​piʻi kō koko, ʻoi aku hoʻi no ka poʻe me nā ʻōpū maʻalahi a i ʻole nā ​​pilikia olakino kikoʻī. Ma ke hahai ʻana i nā ʻōlelo aʻo hana a me ka ʻai ʻana i nā ʻāpala me ka mālama, hiki iā ʻoe ke hauʻoli i ko lākou mau pōmaikaʻi ʻoiai e mālama ana i kahi hana pō olakino.