ʻO ke kī i kaʻaiʻana o ka hakina kūpono kaʻano o ka meaʻai a me ke alapine o ka meaʻai. No laila,ʻaʻole makemake ka poʻe i ka pōloli, a ua mau ka ikaika i kahi kiʻekiʻe. ʻO kēia ma muli o nā'āpana liʻiliʻi o nā meaʻai olakino me kahi momona momona, hoʻemiʻia ka pōloli o kekahi kanaka - a no laila palekana iā ia mai kaʻaiʻana i ka calorie keu. ʻO ke kumu kēia o nā mea hoʻolaha o ka meaʻaiʻoi aku,ʻo ia ka mea e'ōleloʻia ai no ka pohō kaumaha, a koho i nā hua'ōlelo me kā lākou hua'ōlelo: "Meaʻai ka hapalua - e kaumaha ana ka kaumaha!"
Hāʻawiʻo Harley Pasternak, ka mea hiʻona pilikino o Hollywood, i kona papahana no kaʻaiʻana i ka mea nui no ka naloʻana i ke kaumaha. ʻO kāna pahuhopuʻaʻole wale ia e lilo i ka kaumaha ma kahiʻaiʻuʻuku, akāʻaʻole hoʻi e hoʻi i kona kaumaha mua ma kēia mua aku. Ke kūkulu neiʻo Harley Pasternak i kāna kumuhana o kaʻaiʻana i nā meaʻai ma luna o nā meaʻelima.
Ka manaʻuʻuku: Harley Pasternak a me kānaʻai no nā meaʻelima
I loko o kēiaʻanoʻai, nā mea a pau e hilinaʻi ma ka helu 5. Ma nā hua'ōlelo'ē aʻe,ʻo kēia kumuhana o kaʻaiʻana no ka kaumaha kaumaha, kahi papa heluʻelima mau mea:ʻo nā'ōpalima me ka index glycemic low, 5 aʻoi aku mau papa o nā kumu maoli, nā kinona momona momona, nā meaʻai maikaʻi a me ka mea inu me ka hukaʻole. A he hemahema 5 mau manawa i ka lā. Mālama kēia i kou ikaika a hoʻomau i keʻano o ka satiety ma ke kino me ka hapa iki o nā calories.
Ke heluʻia ka huahelu glycemic o ka huahelu ma muli o ka manawa e pono ai i ke kino ke hoʻokaʻawale i ka glucose i loko o ka huahana, a ke kino o ke kanaka e hoʻohana ai i ka wahie, a hoʻokuʻu i kēia glucose i loko o ke koko. Nā huahana me kahi'ōmole glycemic liʻiliʻi - e like me nā hua, nā huaʻona a me nā pīni - e hoʻonui i ka nui o ka glucose i loko o ke koko. Hiki ke kōkua i ka mea e hoʻomalu i kona makemake, a no ka manawa lōʻihi e piha i ka piha.
He aha ke kumu o ka meaʻai maikaʻi no ka mea nui o nā mea kūʻai o Harley Pasternak i ka nele i ka pono e helu pono i nā calorie i pau? Eia ka mea a ka mea kālepa e'ōlelo nei: "Ke'ōlelo nei wau i ka poʻe e noi mai neiʻaʻole e hoʻokau i ka mea nui i ka nui o nā'āpana aiʻole e hana ana i ka meaʻai i ka meaʻai, akā e hilinaʻi ma nā loiloi maʻalahi. Ke'ōlelo wau he pono kaʻu eʻai i kahi lawelawe o ka umauma moa,ʻaʻole ia heʻewalu mau umauma. "
ʻO kaʻai maʻamau, ma muli o kaʻai o nā meaʻelima, hāʻawi i kekahi "lāleʻaʻole" i loko o ka hebedoma, eʻaeʻia eʻai i kahi mea āu e makemake ai. Ke hōʻike nei kēia maʻaʻekemuʻo Harley Pasternak e hikiʻole i kahi kanaka ke hōʻemi i nā ho'āʻoʻana i loko o hoʻokahi pule. ʻOiaʻiʻo, ua kēnāʻo ia i kāna poʻe kūʻai eʻike lākou he lā "lāleʻaʻole"ʻaʻole he manawa kūpono e ho'āʻo ai i nā mea āpau a lākou eʻike ai i mua ona, akā he manawa manawa wale nō e hoʻomaha iki ai. "Eʻai i kēia pō a me kahi'āpanaʻai āu e makemake ai eʻai, akā, e kali maʻaneʻi," wahi a Harley.
Ke hopena i ka hopena o ka hopena?
"ʻAe," i pane aiʻo Harley Pasternak. Eia nō naʻe, hiki i ka meaʻaiʻai kumu he hiki ke kūpono i ka poho kaumaha wale nō inā e mālamaʻia nā kumu i lalo:
- ʻAiʻoe i nā meaʻai me ka hōʻailona glycemic haʻahaʻa. Ma ka puʻu o ka pyramid GI haʻahaʻa he huaʻona - asakagus, artichokes, paʻi, broccoli, kapiʻuluʻi, felike, kaumakai'ōmaʻomaʻo, nā pulupulu Brussels, kukama, eggplants, radish, peas, tomato a me zucchini. A laila - legumes: turkish peas, pi, nā lelo. A eia kekahi,ʻo kekahi mau hua a me nā hua -ʻula, apricots, strawberries, melons, cherries,'oranges, hauʻoli, kiwi, piʻi, mandarins, pears, pineapples hou, pōkoki.
- ʻO ka GI toharite keʻano o ka pasta, ka laiki i hoʻopalapalaʻoleʻia, ka palaoa piha,ʻoiai he kiʻekiʻe ke kōpaʻa, ka palaoa keʻokeʻo, nāʻuala a me ka palaoaʻeleʻele.
- ʻO nā mea me kahi kiʻekiʻe GI e pani me nā proteins - iʻa, ka moa, kaʻiʻo, ke kēmu, nā hua manu, ka waina, a me ka nui o nā momona i hoʻopaʻaʻoleʻia a me kaʻaila aiʻole kaʻaila, nā nati a me nā iʻa momona.
- Mai poina e pili ana i ka lakio o 30% - 70%, no ka mea, he mea koʻikoʻi kaʻaiʻana i ka meaʻai no ke kaumaha kaumaha. ʻO kēia kaʻina o ka helu o ka māmā o nā meaola - nā mea momona a me nā meaʻai me kahi GI haʻahaʻa, āu i hōʻuluʻulu ai ma kāu papa inoa.
- Eʻai pinepine. ʻO nā pōkō liʻiliʻi liʻiliʻi, e pili ana i ka papahana kumuʻaiʻuʻuku no ka pohō kaumaha, mālama i kou ike i kahi kiʻekiʻe. Ma keʻano like, hiki i nā huahana likeʻole e kōkua ai i ka mālamaʻana i ka meaʻai no ka manawa lōʻihi.
- E makemake i nā pōʻai liʻiliʻi. Ma kahi o ka "lā free", eʻae iāʻoe iho eʻai i nā hua liʻiliʻi loa mai ka "papa inoa papa" i nā lā a pau.
ʻO ka hoʻopauʻana i ke kūkākūkā e pili ana i kaʻaiʻana o ka hakina, makemake mākou i kahi mea koho - e like me Eva Mentes a me Catherine Hale:
ʻAkahi kakahiaka
- ʻO Omelette mai ka hua 1, ka'ōniʻi a me nā haloha, hoʻokahi'āpana rye.
ʻO ka lua kakahiaka
- 1 kaʻaila cream a me ka'ōmole 1.
ʻO kaʻaina awakea
- 2 mau eggplants.
Paʻa ahiahi
- 1 ka pearia medium a me 10 mau'oniu aiʻole nā hua.
Eʻai
- 200 grams o ka broccoli i hoʻolapalapaʻia me ka waipalapala paʻakai a me nā meaʻala nui.