E like me kouʻike, aia nā'ōʻahu maʻalahi a paʻakikī i ka meaʻai. ʻO ka lua, ke hoʻohālikelike me ka koho mua,ʻoi aku ka pono no ke kino. ʻO nā'ōponaʻo ka mea nui ka mea e pono ai ke ola. ʻO nā'ōpona'okōpika pāpīpika kahi:ʻo ka maloʻo, ka pectin, a me nā mea'ē aʻe. Ua paʻa lākou i ke kino no ka manawa lōʻihi a no laila e kākoʻo ana i nā pūʻali a hoʻoikaika i ka ike.
ʻO kahi nui o nā kānaka e hahai ana i kā lākou kiʻi, ho'āʻo nui i ka haʻaleleʻana i ka hoʻohanaʻana i nā'ōpona. Me ka lawaʻole o kēia waiwai, keʻano o ke ola kino, a me nā pilikia kino. Hoʻomaka kaʻona i nā mea me nā'ōpona'aleʻa i ke kino i ka manawa o ka hana hoʻomomoeʻana ma muli o ka hana o nā enzymes pala.
ʻO wai nā meaʻai e pili ana i nā'ōpona'aleʻa?
Loaʻa ka nui o kēia mau mea i loko o ka'ōpala, e like paha me ka buckwheat, kaʻaila a me ka laiki laiki, a pēlā aku. Eia kekahi,ʻo ka papa inoa o ia mau huahana nā legumes: peʻa, pihi a me nā lelo.
Ma waena o nā kaʻapona'aleʻa, he pono ke kaʻawale i ke cellulose, kahi i komoʻoleʻia e ke kino,ʻo ia hoʻi,ʻaʻole hiki ke lilo i momona. Piliʻia nā meaʻai Nutritionists e hoʻohana i nā meaʻai no nā poʻe e makemake ana eʻalo i ka kaumaha a mālama i ko lākou kiʻi i keʻano kūpono. ʻO nā huahana me nā'aleʻaleʻa paʻakiki e kōkua i ka mālamaʻana i keʻano o ka satiety no ka manawa lōʻihi, e like me ke kāpena, ka lālā, kekahi mau huaʻakai a me nā greens.
ʻO kekahiʻano likeʻole o kēia mau mea he starch, a hele mālie i loko o ka glucose. ʻO nā kumu nui o kēia mea heʻai a me ka legumes. ʻO ke kumu kūpono nō hoʻi,ʻo ia keʻano o nāʻano'aleʻaleʻa he nui - glycogen, i loaʻa i nāʻano nui i ka pipi a me kaʻiʻo puaʻa, a me ka iʻa.
Ke papa inoa o nā huahana i loaʻa nā'ōpona'aleʻa:
- ka pali, ka berena a me ka meaʻai mai ka palaoaʻala;
- i nāʻanoʻano he nui;
- ka pi a me nā lemu;
- hua maloʻo;
- nā hua 'aina: nā'ōlaʻa, ka peaches, hua hua'ilia, pears, avocados , a pēlā aku.
- nā mea kanu: courgettes, aniani, pepa paʻani, kāpelu, a pēlā aku.
- hauha;
- nā'ōmole: ka'ōnihi, ka lūlū, a pēlā aku.
Pāwehe Nui
Pili nā meaʻai i kaʻai i nā meaʻai maʻamau i nā'ōpona'aleʻa nui i ke kakahiaka, i ka wā i hoʻomahaʻole ai ka hāmeʻa. ʻO ka ho'āʻoʻana o kēlā me kēia huahana he nui loa ke kūʻokoʻa i ka hoʻohālikelikeʻana me ka poʻe i loaʻa nā'ōpona'ūmāmā. Ma waho o kaʻoiaʻiʻo o ka māheleʻana o nā'ōpelu i ka paʻakikī a me ka maʻalahi, hiki keʻikeʻia ka hoʻohālikeʻana e ka index glycemic. No kaʻai meaʻai,ʻo nā huahana me ka waiwai kiʻekiʻeʻaʻole kūpono, no ka mea, hiki koke lākou i ka glucose. ʻO kekahi laʻana, nā kumu o nā'ōpona'aleʻaleʻa nui e komo ana i nā meaʻaiʻai, akā, no ka mea, aia lākou i ka helu maʻamau kiʻekiʻe,ʻaʻole lākou e pono no ka hoʻohana pinepineʻana. ʻO kēia mau mea, he laʻana, i nā laiki maoli a me nā uala.
ʻO nā mea waiwai i nā'aleʻaleʻa paʻakiki he wahi wale nō ia e hoʻihoʻi ai i ka ikaika me ka hoʻohuliʻole i loko o nā waihona momona. No ka loaʻaʻana o nā mea nui loa, he mea nui kaʻai pono i nā meaʻai. Ponoʻia nā huaʻai eʻai i kaʻano'eneʻena a me ka hapalua. Eia hou, pono e mālama i ka nui o nā meaʻai iʻaiʻia me nā lāʻau hāʻaleʻa. Aia kekahiʻano maʻamau: no ka 1 kg o ke kaumaha o ke kino ke hele mai ka maximum 4 g o nā haʻalima. Inā makemake kou pahuhopu e kinai i ka kaumaha nui, a laila, e kaupalenaʻia ka nui o kaʻaiʻana i nā kiʻaluʻa. ʻO ka palena palena he 50 g ia lā. Ma nāʻano nui,ʻo kaʻaiʻana i nā meaʻai me nā'aleʻalea āpau e hiki ke hoʻopili i nā pilikia nui me ka'ōpala pahū. No laila, no ka loaʻa waleʻana o nā kōkua mai kēia mau huahana, pono pono keʻaiʻana iā lākou i ke akamai.