Hiki ke ʻōlelo ʻia ʻo ka hua manu ke aliʻi o ka meaʻai.Loaʻa iā lākou nā ʻano meaʻai e pono ai ke kino kanaka.He mea ʻono lākou a loaʻa ka maikaʻi.Nui nā ʻano hana kuke no nā hua, akā manaʻo ʻia ʻo ia ka mea maikaʻi loa, no ka mea, ʻoi aku ka nui o nā meaʻai i hoʻomoʻa ʻia i nā hua i hoʻolapalapa ʻia.Ke hoʻohālikelike ʻia i nā ʻano hana e like me ka palai, scrambling, a me ka hoʻolapalapa ʻana, ʻoi aku ka maikaʻi o ka mālama ʻana i nā meaʻai.ʻO kā mākoupaila hua manuhiki ke hoʻokō pono i kāu koi.

ʻEhia mau hua paila e hiki iā ʻoe ke ʻai no kou ola i kēlā me kēia lā.ʻO ka mua, pono ʻoe e ʻike i ka ikehu o ka hua manu hoʻokahi.ʻO ka maʻamau, hiki i kahi hua manu ke hiki i 80 calories.Pono ke kanaka makua ma kahi o 2000 calories e mālama ai i ke ola maʻamau, ʻoiai ʻaʻole kiʻekiʻe loa ka hua manu, loaʻa i loko o ka waiwai waiwai nui.Manaʻo ʻia e ʻai ka poʻe me ke olakino maʻamau ma kahi o 250-350 grams o nā hua i ka pule, ʻo ia hoʻi ma kahi o hoʻokahi hua i ka lā.Ke hopohopo nei kekahi poʻe no ka mea aia nā hua manu i ka cholesterol, akā ʻaʻole pono ka poʻe me ke olakino maʻamau e noʻonoʻo i kēia pilikia, no ka mea, loaʻa iā mākou kahi kolamu kolamu i loko o ko mākou kino.Ke ʻai nui mākou i ka cholesterol, e hoʻemi ke kino i ka huna ʻana o ka cholesterol.Eia naʻe, ʻaʻole lawa ka cholesterol ma ka hua hoʻokahi.

Hāʻawi ka paila hua iā ʻoe i ka ʻoluʻolu a me ka meaʻai.Ma ke ola o kēlā me kēia lā, ua lilo ka mea kuke hua manu i mea pono no nā poʻe he nui e kuke i nā hua, no ka mea, ʻoi aku ka maʻalahi o ka mea kuke hua manu ma mua o ka hoʻohana ʻana i ka ipuhao no ka kuke ʻana i nā hua, a he nui ka manawa.ʻAʻohe nui o nā limahana o ke keʻena e hoʻomākaukau i ka ʻaina kakahiaka.I kēia manawa, ua lilo ka mea kuke hua manu i koho maikaʻi.Hoʻopau ia i nā pilikia a pau e pili ana i kēlā mau ʻano kuke ʻai hua paʻakikī e like me ka hoʻolapalapa ʻana a me ka ʻai ʻana, me kēlā me kēia pae o ka kuke ʻana e hana ʻia e ka mīkini no ka maʻalahi loa.ʻoiai e hoʻoneʻe ana nā mea hoʻomaʻamaʻa maʻalahi i nā kuhi hewa ʻana mai ka kuke ʻana i nā hua manu, e ʻae iā ʻoe e hauʻoli i kāu ʻano hua punahele me ka liʻiliʻi.

He aha ke ʻano o ka poʻe e ʻai pono i nā hua.Manaʻo ka poʻe he nui ʻaʻole hiki i ka poʻe me ka momona a me ka cholesterol kiʻekiʻe ke ʻai i nā hua he nui, no ka mea, ʻoi aku ka kiʻekiʻe o ka cholesterol a me ka momona o nā hua, akā hiki nō iā lākou ke ʻai i nā hua paila, no ka mea, aia nā hua i ka lecithin, hiki ke hoʻoheheʻe i ka cholesterol, no laila hiki i kēia ʻano o ka lehulehu ke ʻai pū. pono nā hua, akā pono e mālama ʻia ka nui.ʻAi ka poʻe maʻamau i 7 a ʻoi aʻe paha nā hua moa i hoʻolapalapa ʻia i ka pule, a hiki i kēia ʻano maʻi ke ʻai i ka hapalua, a ʻoi aku ka maikaʻi o ka ʻai ʻana i 3-4 i kēlā me kēia pule.

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