ʻO kaʻoi aku o nā meaʻai,ʻo ka nui o nā poʻe e makemake ana eʻalo i ka kaumaha. ʻO ke kumu,ʻaʻole paha i loko o ka palekana a me ka nele o ka hana kino, akā ma ka pāhana ... He aha ka mea nani a no ke aha mākou e manaʻo ai ua maikaʻi ka launa? Aia kekahi manawa i ka momona o ka "momona," no ka mea, ua manaʻoʻia he pono ke "nani loa" ka wahine.
No laila, inā makemakeʻoe e hālāwai me nā manaʻo o kēia manawa o ka nani, ponoʻoe e lilo mau i ka kaumaha. Akā, pehea eʻike ai i kahi mea maikaʻi loa a maikaʻiʻole? ʻO kahi koho maikaʻi paha he mea momona nui ia.
Nā kumuhana
ʻO ka mea koʻikoʻi no kaʻai momona momona no nā wāhine,ʻo ia ka hoʻomanaʻoʻana i nā meaʻai o ka protein. I ka hōʻomiʻana o nā proteins lawe i ka lōʻihi o ka manawa a me nā kumuwaiwai, mahalo i nā meaʻai o ka protein,ʻaʻoleʻoe e nalowale i ka kaumaha ma muli o ka nui o ka mīkini, aʻaʻole e pōloli ke kino ma waho o nā meaʻai, a ma loko o ka meaʻai protein heʻonika heʻumi.
I loko o kahi hua'ōlelo, ponoʻoe eʻai i nā proteinō me kahi mea momona liʻiliʻi e like me ke fiber. Akāʻaʻoleʻo ia wale. No kaʻai momona momona, he mea nui eʻike i ka wā a me ke wā eʻai ai.
ʻAi
Hāʻawi mākou iāʻoe i kēlā lā i kēia lā eʻai ana i nā meaʻaiʻehā: ka pōpōpō, kaʻaina awakea, kaʻai a me kaʻaina awakea:
- Pōʻakai - huaʻai huaʻona + huaʻai a me ka huahana.
- ʻO ka lunch - ka protein, ka hua a me ka'ōmoa a me ka huaʻaʻahu.
- Paʻa ahiahi - pūmua, huaʻai a me ka meaʻai a me ka'ōpona'okona.
- ʻO ka meaʻai ka meaʻai a me ka huaʻai.
ʻO nā huamua o ka meaʻai, ke hōʻike nei mākou (ua heluʻia ka helu no kaʻai hoʻokahi):
- ka waiū a me ka wai lactic acid - ka momona liʻiliʻi (hiki i ka 2.5% momona o ka momona), 120ml i ka manawa, akā me ka hoʻohuiʻana o ka hapalua hapa o kahi huahana'ē aʻe;
- iʻa a me nā iʻa - 200 g;
- ka mea moa a me ka mea lewa - 150-200 g;
- nā hua moa - 2 mau'āpana;
- ka nihi liʻiliʻi (hiki ke kinikini i 5%) - 100-150 g;
- kahi wahie momona - 60 g.
- Nā hua hua huaʻai a me nā huaʻai:
- hua hua maloʻo - 60 g;
- nā hua - 300 g, akā me kaʻole o ka maia a me nā hua waina (ʻo ia ka hua maikaʻi loa);
- nā huapalaa huaʻai (me kaʻole o kaʻuala a me ka legumes), aiʻole nā hua iʻa a pau;
- nā huaʻai hoʻomehana (ʻaʻole kaʻaila,ʻaʻole ka palaoa a me kaʻole legumes);
- mai nā mea kanu wale i ka palaoa a me ka peas.
Huahana Carbohydrate:
- 'ai ka' ai rye - 1 wahi;
- mamae - kaʻuala, pea, legume 4 tbsp pākahi;
- ʻo ka pālaʻiʻuala ma kahiʻaʻahu - 2 pcs;
- rice, buckwheat 3-4 punetēpu;
- ʻO ka macaroni mai ka palaoa mai.
Nuances
ʻO ka nui a me ke kauoha o kaʻaiʻana i ka mea momona momona no ka'ōpū e pono ke hoʻololi. Pono e mālamaʻia ka kakahiaka kakahiaka ma mua o 2 mau hola ma hope o ka alaʻana. ʻO kēia ke ki i ka holoʻana o ka mīkini mika a me ke kaheʻana o ka momona .
ʻO nā hua, hāʻawi i ka makemake i ka citrus a me nā hua waina, uaʻikeʻia lākou i nā mea momona o ka momona me lākou e holo wikiwiki ana ka hana. Eia naʻe,ʻaʻole pono eʻaiʻia nā hua i kaʻauinalā. Ma muli o kaʻona o ka palapiopio, hoʻonāukiuki lākou i ka hanaʻana o ka insulin, a no laila keʻano o ka pōloli. I nā ahiahi, e koho i nā mea ulu lāʻau.
ʻO ka meaʻai ma kahi o 1.5-2 lita o ka waiʻole i ka wai i kēlā lā i kēia lā.
Nā kūkākūkā
Ua hoʻoneʻeʻia nā mea lapaʻau e nā puʻupaʻa, aʻo kā lākou hoʻohana nuiʻana e hikiʻole ke hoʻopōʻinoʻia i kēia manawa i ka wā i hoʻonāwaliwali ai nā'ōpū. Ināʻoe he kīpiko kīkiʻi,ʻaʻole pono kaʻai protein 100% iāʻoe! ʻAʻole hiki i kāu mau puʻupaʻa ke pale aku i ka weheʻana o nāʻano protein.
Nā kōkua kōkua
ʻO kaʻai ka meaʻai, akāʻo ka hana maʻamau ka hana. Ināʻoe e pili i ka momona momona no nā mea pāʻani, makemake mākou e nānā pono i nā huahana momona me ka momona ma ka'ōpū, a waiho wale i nāʻiʻo i hope. Ma waena o lākou:
- 'ōwili;
- ka niu niu;
- oatmeal me ke kōla a me ka waiū;
- 'ōpuʻu.
Hoʻohuiʻia kēia mau huahana i mea kōkua i ka nele i ke kaumaha me kekahiʻai.