ʻO ka meaʻai ka meaʻai i nā meaʻai i ka honua. Aʻo kēia ka maʻalahi o kaʻikeʻikepili -ʻo ko mākou lolo ka mea kūʻai nui o ka glucose, ai ka wā eʻai ai mākou i kahi meaʻono, momona, hua, mahaloʻo ia i nāʻano hormones a pau o ka hauʻoli. Ināʻaʻole no ka weliweli a pancreatic a me ka kaumaha nui , eʻai wale wale mākou i nā'ōmaʻa wale nō e loaʻa mau ka lolo i ka maʻi.
Nīnau: pehea ka hopena o kou lolo ke hoʻonele iā ia i kēia leʻaleʻa no hoʻokahi pule?
E ho'āʻo mākou e hōʻoia i kēia hana paʻakikī, eʻike ana i kahi meaʻono maikaʻi o kahiʻai'ōpalāʻau no hoʻokahi pule.
Nā Kuleana
ʻO ka papahana nui o ka'aiʻahūmohu ka lōʻihi o ka hebedoma,ʻo ka hōʻole loaʻiaʻana o nā'ōpelu. ʻO ka pololei, no kou hōʻoluʻolu, ua kapaʻia kēia he palena. Eia naʻe,ʻike mākou i kaʻai maʻamau he 60% ka nui o nā huaʻaleʻa. ʻO mākou ma kahiʻaiʻole-carbohydrate e pau ke kaumaha ma mua o 250 kcal. Ke hoʻololi aʻe nei, ma kahi o 60%,ʻo ka hanaʻana o nā huapiʻa i kā mākouʻai i ka 12,5% ka mea emiʻole (ināʻo ka helu caloric o kaʻai maʻamau he 2000 kcal). ʻO kaʻike likeʻole!
I kēia manawa e pili ana i kaʻoluʻolu - hikiʻole iāʻoe ke mālama i ka laweʻana o nā protein, e hoʻopau iā lākou e like me ka makemake o kaʻuhane. ʻO ka hopena,ʻo kaʻai o ka'aiʻahūmohu kai he 60-70% o nā protein (i loko o kaʻai kaulike maʻamau, 25% o nā calorie e laweʻia no nā protein).
Me nā momonaʻaʻole hiki iāʻoe ke hoʻopunipuni. E koho i nā palapona i loko nā momona, akāʻaʻole nā momona.
He meaʻoluʻolu hoʻi ia no kaʻikeʻole o ka calori ma kēiaʻai.
Eia hou:
- ka nui o nā meaʻai - 5-6 mau lā;
- kahe wai - 2 lita;
- ka wai ma hope o nā meaʻai -ʻaʻole i mua o 30 mau minuke;
- ka meaʻai ma mua o ka hiamoe - no nā hola 2-3.
ʻO ka papahana o ka meaʻai kaiʻalāʻau e hoʻohana pinepineʻia no ka poho kaumaha o ka poʻeʻoihana kelepa. Akā, kapa lākou iā ia he maloʻo - e hōʻoki ana i nā momona o ke kino a me ka māmāʻoi aku o ke kōkua. Eia nō naʻe, oiai e noho ana nā poʻe'īla i kēlāʻai, e nānāʻia ana ko lākou kūlana e nā meaʻai meaʻai a me nā kauka lapaʻau,ʻo ia ka mea e hoʻemi ai i ka pōʻino o ke olakino.
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ʻO kaʻaiʻana o ka'ōpona'okalāʻau,ʻo ke kumu, kāpaeʻole i nā meaʻono a pau, ka palaoa, nā hua, ka'ōpala, ka pi.
ʻO ia:
- nā lāʻauʻala māleona - kāloti, beets, kānina, nāʻuala, a me nā mea'ē aʻe;
- nā meaʻala - hoʻohanaʻia i nā huahana "me ke kōʻole";
- nāʻaiʻai meaʻai a me nā momona - hiki ke hoʻohanaʻia ka "ʻai", no ka hoʻohanaʻana i nā mea'alakiko,ʻaʻoleʻo ke kumu maoli maoli;
- waipiʻona;
- nā huaʻona a me nā wai (e like me nā mea hou) - alas, nui loa ke kō;
- nā mea i hanaʻia no ka hoʻoponopono o nāʻoihana - no ka mea, ua hoʻopihaʻia nā mea'enela a me nā mea i kālaiʻia i nā'ōpona'enehi.
He aha ka mea eʻaeʻia a mālamaʻia?
Ma hope o nā mea a pau i luna nei, hiki i kekahi poʻe ke nīnau - he aha kāu eʻai ai i kaʻaiʻole o ka'ōpelu. Pane mākou:
- kaʻiʻo;
- ka iʻa;
- nā huahana;
- nā hua;
- ka iʻa;
- kahi, ka nihi;
- nā ukiuki me nā meaʻole, kefir, kirīmiʻona, waiū;
- Kulu: nā kedera, nā'alemona , nā'ōmole, nā hua'ōmaʻomaʻa, nā pumpkins;
- nā huaʻawaʻawa: nā'ōmaʻa'ōmaʻomaʻo, nā huakoki, nā currants;
- hua lau.
He aha ka pilikia?
Hoʻomaka mākou me keʻanoʻo kou lolo ka meaʻono loa me kaʻoluʻoluʻole (mihi no ka tautology).
Hoʻopauʻia ko mākou kino i ke kaumaha ma muli o keʻano o ka pauʻana o ka loaʻaʻana o ka hua'ōlelo maʻalahi aʻoi aku ka maʻalahi - he mau haʻalulu. Me kahi hapa, pono iā ia e māhele i kona mau pono.
ʻAe,ʻo kēia'ōhū iʻoi aku ka lōʻihi ma mua o ka hiki i ka lolo ke hāʻawi. E mākaukau no kaʻoiaʻiʻo, i ka wā o ka'ōpona'okona e pauʻoe i ka maikaʻi,ʻo ka hoʻomanaʻo, ka nānā, ka hoʻokumu a me nā mea a pau e pili ana me ka lolo e emi ai.