ʻO nā'ōpona ka mea nui o kaʻai kanaka. Hāʻawi lākou i ke kino me ka ikaika, no ka mālamaʻana i nāʻoihana koʻikoʻi o ia mea, i ka mea kino a me kaʻike. Eia naʻe,ʻelua mauʻaoʻao i kēia mekala: ua mālamaʻia ko mākou mau calories i hoʻopukaʻoleʻia mai nā huaʻaleʻa e ko mākou kino mālama i nāʻaoʻao ma keʻano o nā momona momona. ʻO ia ke kumu, he mea nui i ke kanaka e hahai i kona olakino a me kona maʻamau eʻike ai i ka meaʻai e loaʻa ana i nā'ōpalima a me keʻano o keʻano o lākou.
ʻO nā kaʻapika mau
Uaʻikeʻiaʻo ka palaoa, nā pōpō, ka muesli, nā mīkini, nā leʻaleʻa a me nā meaʻoluʻolu i nā huahana keʻano i ka hāʻule mua i loko o ka "papa hana pani" o ka meaʻai maikaʻi. He mea maʻalahi:ʻo ia nā huahana e loaʻa ana i nā'ōponaʻokoʻa he nui: mau monosaccharides a disaccharides. I nā hua'ōlelo'ē aʻe,ʻo lākou ke kōpaʻa a me ka maloo i nā nui. Hoʻomaopopo pinepineʻia nā huahana a hoʻoulu i ka piʻi o ke kō i loko o ke koko, a ma ia keake e hoʻokahe ai i ka insulin. Ma ka manawa lōʻihi, hoʻololi kēia i ka hopena: hiki ke hāʻule i lalo ka paʻakai. Hiki ke hōʻailona i kēia mau kikowaena i nā kikowaena pūpū me ka'ōpū o ka'ōpū, a ponoʻoe e wikiwiki hou. E pane koke ka lolo a noi koke aku i nā huahana i loko o nā'ōpona'aleʻa wikiwiki no ka mea, hoʻomanaʻo ia iā lākou he kumu maikaʻi loa o ka ikehu wikiwiki. ʻO kēiaʻano hana e like me ka pōʻino weliweli a alakaʻiʻoleʻia i ka momona, ka uluʻana o ka maʻi hīkī a me ka hoʻopauʻana i ka nui o ka muscle.
'Ake, aiʻole, e like me kā lākou i kapaʻia - ua mālamaʻia nā huaʻalea maʻalahi i keʻano like ma kekahi hua, hua waina a me ka meli. Akā, ua waiwai pū kēia mau meaʻai i nā huaʻai a me nā kumu kiko. No laila, inā hoʻololiʻoe iā lākou i nā meaʻawaʻawaʻino, loaʻa iāʻoe kahi pōmaikaʻi maikaʻi, no ka mea, ua maikaʻi loa lākou.
Māmā'aleʻa
ʻO nā mea a pau i'ōleloʻia e pili ana i nā'ōpolicūmāmā wale nō,ʻaʻole ia i pili i kekahi hui - polysaccharides aiʻole nā kaʻaʻaleʻa loloa. ʻO ka kulekele o kā lākou hana,ʻo ia nā hua e loaʻa ana i nā'ōpona māluhiluhi e loli mau i ke kino, i ka pauʻana o ka'ikehu. No laila,ʻaʻole lākou e hoʻokuʻu i ka insulin i loko o ke koko a waihoʻia ma keʻano o nā mea momona. ʻO nā huaale'aleʻa he mau mea maʻalahi ia ma muli o ko lākouʻano'ōmipō. Hiki i nā poʻeʻaina holoʻokoʻa ma ka honua holoʻokoʻa ke kāohiʻana i nā lāʻau'aleʻa paʻakiki, no ka mea, me lākou nā hua huaora a me nā mineral e pono ai no ke komoʻana o kekahi kanaka i loko o ke kino. Eia kekahi, i loko o loko o nā fiber,ʻaʻole i pākaʻiʻia ma kahi o ka'ōpū o kaʻohe, akā, e pili ana i kāna hana. Nā huahana i loaʻa nā'ōponaʻokoʻa:
- nā meaʻai a me nā'ōpala;
- ka pi (pi, piila , pi, a pēlā aku);
- macaroni mai ka palaoa palaoa;
- nā mea kanu (nā bell pepper, ka'ōmaʻomaʻo, zucchini, nāʻano kāpena a pau);
- greens a me nā'aliki;
- nā hua (ka pua, ka'ōmaʻa, ka huaʻopa).
ʻO kekahi o nā lauʻalo, e like me nā kāloti a me nā beets,ʻoi aʻe ka hakakāʻano. Ma kekahiʻaoʻao, he nui ka nui o ke kō, ma kekahi - he kumu maikaʻi loa ia o ka huaora a me ka fiber. ʻO kahiʻano like me nā huaʻopaʻa-nālala, kānina, a me nā mea'ē aʻe.ʻO ka hōʻino iā lākou paha, hiki nō ke alakaʻi i ka nui o ka kaumaha, akā,ʻaʻole kūpono ka hāʻawiʻana i nā mea kanu. Ua lawa ka hoʻokomoʻana iā lākou ma kaʻai maʻamau -ʻaʻoleʻoi aku ma mua o 1-2 manawa o ka pule.
Aia kekahi mau meaʻai i loaʻaʻole he mau'aleʻaleʻa. Eia kēia mau mea:
- nā huahana o nā holoholona holoholona (kaʻiʻo a me ka waiū);
- kekahi mau mea kanu: nā kukama, nā lālā, nā'ōmato a me ka lemu;
- hauha;
- ka iʻa (me kale kale kale).
ʻAʻohe huaʻalea i loko o ka wai. Pēlā like me ke kī a me ka kafe, ke inuʻoe me ke kōʻole. Akā, mai i nā wai hua i hōʻokaʻia, nā meaʻono a me nā momona eʻoi aku ka maikaʻi o ka haʻaleleʻana:ʻo ka nui o nā huaʻaleʻa wikiwiki i loko o ia mau mea e hele i ka pālākiō (hiki i kekahi mahele ka hapalua o ka hana maʻamau o ka mea makua).
I ka hopena, hiki iā mākou ke'ōlelo i ka kohoʻana i nā huahana ma ka supermarket, ponoʻoe e noʻonoʻo pono i kā lākou hōʻailona,ʻoiai no ka hikiʻana mai o ke kōpaʻa a me ka maloo. He maikaʻi ke hāʻawi i ka makemake i nā huahana kūlohelohe āu e pono ai e hoʻomākaukau iāʻoe iho. No laila hiki iāʻoe ke hōʻole i ka hoʻohanaʻana i nā huapona'okōpika makemakeʻole.