ʻO ka hōʻailona o ka liloʻana o ke kaumaha,ʻo ka nele i ka pōloli. Ua pololei ia. ʻAʻole ke kino e hoʻokuʻu iā mākou no ka manawa lōʻihi, a ke hoʻomau mau nei mākou i kaʻoiaʻiʻo o nā meaʻai heʻino. Ma hope o kēia, ua hiki mai ka manawa no ka hoʻonaniʻana, aʻoi aku ka momona, maikaʻi, a me nā pilikia nui aʻe me ka kaumaha nui .
Hiki iāʻoe ke pale i ke kaumaha ma kaʻaiʻana i kēlā me kēia lā, me nā meaʻokoʻa likeʻole,ʻo ia hoʻi nā meaʻai, aʻo ka manaʻo paha o ka poʻe i kēia manawa. No ka nele kaumaha e pono ai e kiʻi i ka papa kuhikuhi maikaʻi, i kēlā me kēia lā, ma muli o ke kaulike o nā meaʻai maikaʻi.
ʻO ka papa mua o ka hanaʻana i kahi papa inoa no ka pohō kaumaha a me kaʻaiʻana i kēlā me kēia lā - e lilo i ka kaumaha, ponoʻoe eʻai i ka mea liʻiliʻi ma mua o ke kino.
ʻO ka papaʻelua o kaʻai meaʻai maikaʻi no ka poho kaumaha -ʻaʻoleʻoe e nānā i nā calories, akā, ma ka waiwai kūpono. ʻO ia,ʻaʻole i ka nui o nā helu caloric - kahi pāʻani "haʻuki" aiʻole kekahi hapa iʻa, akā, pehea ka nui o nā proteinā, nā'ōpelu a me nā momona i laila. Ke mālama neiʻo ia i kēia kānāwai, e hoʻoneleʻiaʻoe i ka hoʻomāinoino pinepineʻana i ka pōloli.
Nā Paena
Ka weheweheʻana o kahiʻai kaulike no ka paʻakikū kaumaha e hoʻomaka ana me nā protein. ʻO ka mea mua,ʻo nā kīʻahaʻai āpau e pono ke loaʻa i kahi kinona liʻiliʻi, ināʻoe e komo mālie i nā pāʻani, pono i nā pīpī me ka protein.
Nā hoʻomalu maikaʻi:
- ʻai momona liʻiliʻi;
- kahei, turkey;
- lapalapa;
- nā hua;
- nā mea laʻa me nā mea momona liʻiliʻi;
- ʻO ka palaoa a me ka momona i ka 25%.
ʻO kekahi hapa o ka pilina ma kou pā (iʻa a iʻa paha) e like me kou lima "me nā manamana limaʻole."
Nā Carbohydrates
ʻAʻole hiki i ka hapa nui o nā wāhine ke lilo i ka kaumaha, no ka mea,ʻaʻole lākou iʻike i ke kohoʻana i nā huaʻalima pono. "Hoʻolālā ka" nāwaliwali "i nā huaʻalea iā mākou no ka manawa lōʻihi, akāʻaʻole e hoʻoulu i ke kiʻekiʻe o ke kō i loko o ke koko aʻaʻole hiki ke hoʻomau i ka hoʻomauʻana i kaʻai. Pono nā'ōpelu i loko o kā mākou papahana i nā hīmeni a me nāʻahaʻaina, iʻole ahiahi,ʻaʻole mākou iʻike i ka pōloli holoholona.
Nā huapona'aleʻa:
- ka buckwheat, kaʻiʻo, ka laiki hoʻopalapala, ka palaoa;
- nā huahana mai ka palaoa āpau;
- ka palaoa mai ka'ōpū piha, ka palaoa i ka palaoa;
- rye me ka buckwheat kīnā me ka hūʻole a me ke kō;
- Pit;
- ka paila.
Ka momona
Me nā momona i kā mākouʻai, ua like nā mea a pau me ka maʻalahi -ʻo kāu helu ke ana he 2 punetēpē. ʻo kekahi (maikaʻi maikaʻi!) kaʻaila aila a 30 grams o nā hua.
Nā momona maikaʻi:
- ʻO kaʻoliva, heʻaila poni.
- ka huapalaa germ o ka huapalaoa, nā hua waina;
- 'Amoni, nā monele, nā kūmole, nāʻanuʻu, nā kūkā.
ʻOhe
ʻO ka fiʻiliʻi maʻamau, aiʻole ka fiber ke kumu o ka hanaʻana o kā mākou'ōpū. Hiki iāʻoe ke hana i kahi hoʻokolohua a haʻalele i ka cellulose no nā lāʻelua wale nō - ua hāʻawiʻia i ka paʻapū iāʻoe.
No laila,ʻaʻole mākou e mālama i ka fiber meaʻai. I kēia lā, pono ia e hoʻopau i 400 g huaʻai a me 300 g hua. Ma nā huaʻona "ʻino" (ka maiʻa, nā fiku, nā hua waina)'ōlelo mākou e hoʻopauʻia lākou "maʻamau",ʻaʻole i ke kaumaha, a hiki i ka 14-00.
Hōʻole
ʻAe, ua hiki mai kēia, no ka mea,ʻo kēia paukū ka meaʻoi loa o ka mea maikaʻiʻole no ko mākou mau maka.
Inā makemakeʻoe eʻona i ka kaumaha me nā meaʻaiʻole,ʻoluʻolu, akā nui,ʻai, ponoʻoe e hoʻopoina i ke ola o nā huahana nei:
- nā huahana i hoʻomoʻeʻia i ka'ōmeʻa, nā mea i hoʻomoʻaʻia;
- nā pies, nā lauoho, nāʻulaʻula;
- nā meaʻoluʻolu e mālama ai i ka wā lōʻihi, a me ka mea hānai me nā momona momona;
- nā'ōpoki, ka'ūpoki, ka popcorn;
- ʻo kaʻai wikiwiki -ʻaʻole wale i kaʻai wikiwiki, akā, i nā manawa pākahi hoʻi, nā'ōpena, a me nā hulu i hanaʻia i nā hanaʻala.
Loaʻa i luna
No laila,ʻaneʻane e pili ana i kēia mau mea e pili ana i ka papa meaʻai maʻamau e pili ana i ka'ōmole:
- pōpōpō - buckwheat porridge, kafe me ka waiū, 1 hua;
- meaʻai - 2 hua, 1 cup kefir;
- kaʻaina - kaʻuala, ka iʻa, ka huaʻona'ōmaʻona me ka 1 tbsp. kaʻailaʻaila;
- nā kāloti kuʻupuʻu me nāʻoliva uliuli;
- kaʻaina - ka mīmoa kalo, broccoli, 1 tbsp. wai puna.
ʻO kaʻoiaʻiʻo,ʻaʻole i maʻalahi ka mea i ka maka. Akā, hiki iāʻoe ke hoʻoponopono i kahi kūlana - hoʻokahi manawa i ka hebedoma eʻae iāʻoe iho eʻai i kahi mea āu i aloha nui ai, aʻo keʻano maoli,ʻaʻole ia i kā mākou papa.