E like me nā hua a me nā hua,ʻo keʻano o ke kinipona ka mea nui i hōʻikeʻia e nā huaʻahu. Eia naʻe, no ka nui o ka wai, he paʻakikī ke kapa aku i kēia huahana i kahi kalo, me kona mau meaʻono. ʻO nāʻike hou aku e pili ana i ka hanaʻana o ka kalo a hiki iāʻoe keʻike ma kēiaʻatikala.
Ehia mau hamoʻaleʻa i loko o ke kolo?
ʻO nāʻikepili e pili ana i ka hoʻohuiʻana o ke koloka i kahi'ē loa i nā kumu likeʻole. Hoʻopiliʻia ia mea i ka mellow a me kaʻono i ke kolo:ʻo kaʻoi aku o kaʻoluʻolu,ʻo ka caloric ka nui.
No laila,ʻo ka mea kaloi o kaʻohe hou ma 100 g he 38 kcal, a ma kona hoʻohuiʻana, aia he 0.7 g o ka protein, 0.2 g ka momona, 8.8 g o nā haʻalulu. I ka manawa like, he'eneke kiʻekiʻe kiʻekiʻe kona: 75 mau māhele.
Eia naʻe, ʻaʻoleʻikeʻia ka hua'ōlelo glycemic i nā hamoʻaleʻa i loko o ka huahana, no ka mea maʻaneʻi ma kahi pahu kani 100 g he 8.8 wale nō. Pono e lawe i ka helu o ka pahu glycemic i 100 grams o ke kalo he 6.6 wale nō,ʻo ia hoʻi,ʻo ka poʻe i loaʻa i ka maʻi hēhē, hiki ke hoʻopau i kēia huahana i nā palena palenaʻole. Akā, nui ka nui o ke kanunu e hoʻonā i kahi lele i loko o nā koko koko.
Ke kau aku nei i nā proteins, nā momona a me nā haʻalima, hiki ke hoʻokomoʻia ke kolo ma kaʻai no ka poho kaumaha - akā i ka hoʻohaʻahaʻa,ʻaʻole iʻoi aku i 2-3 mau wahi i ka lā.
ʻO nā mea pono i ka'ōmole
E hōʻole i ke kalo, ināʻaʻoleʻoe e hoʻomanawanui,ʻaʻohe pono. Ua piha kēia huaʻono i nā mea pono. I loko o kona hoʻohuiʻana, aia nā huaʻai A, PP, B1, B2, B6, B9, C,ʻE a me beta-carotene. Mahalo i kēia,ʻaʻole ia e hoʻonui wale i ka pākuʻi waleʻana, akā, e hoʻoponopono hou i nā mea pili pono.
Hoʻohui pū i nā huaʻaʻa, he waiwai nui ke kolaki i nā mea kohuʻu: calcium, magnesium, sodium, iron, phosphorus a me ka pālolo.
Ke kepau i ka manawaʻai
E noʻonoʻo i nā lula no ka hoʻokomoʻana i ka molo ma kahi meaʻai i hanaʻia ma ke kumu o ka pono pono. Ma muli o ka nui o nā mea huaʻai,ʻaʻole i ka nui o nā mea, a heʻokoʻa kēia, pono e hoʻokomo i nā kumuhana i lalo:
- eʻai i ka'ōmole a hiki i ka 4 pm - a hiki i kēia manawa,ʻoi aku ka hana a ka maʻalahi o ka hanaʻana i nā huapiʻa, me kaʻole eʻae i ka heleʻana i nā waihona momona;
- ʻO ke kinikini he ikaika nui ka lāʻau diumoku a hiki ke alakaʻi i ka waiʻana o ke kino, no laila inā eʻai mauʻoe, mai hoʻopoinaʻoe e inu i ka wai maʻemaʻe;
- e like me kaʻaiʻana o ka tile, he mea pono ke hāʻawi aku i nā huaʻalani a me nā palaoa'ē aʻe, no lailaʻaʻole nui nā'ōpelu i kaʻai;
- Maiʻaiʻoe i ke ahiahi,ʻaʻohe kalo,ʻaʻole nā meaʻala a me nā huaʻona -ʻo kaʻaina ka mea kanuʻole-starchy vegetables a me ka protein (kaʻiʻo, ka moa a me ka iʻa).
E noʻonoʻo paha mākou i kekahi mau hiʻohiʻona o ka meaʻai i hanaʻia ma nā kumuhana o ka meaʻai maikaʻi no ka mea lahilahi me ka hoʻohanaʻana i ka melo-wai:
Kō koho 1 (no ka loiloi o ke kaumaha piʻi)
- Breakfast: kahi hapa o ka oatmeal, 2 paʻi kepau.
- ʻO ka lua o kaʻaila kakahiaka: he kīwaina o ka yogurt.
- ʻO kaʻaina awakea: kahi hapa o ka moa moa, 2 paʻi kepau.
- Paʻa ahiahi: ke aniani wai me ka lemon.
- Pāʻina: kāpīpī ke kāpena me ka pipi, kahi aniani o ka wai.
Kō koho 2 (no ka makeʻana o nā mea kaulike)
- Pōʻakai:ʻelua mau hua 'aila, 2 paʻi kepau.
- ʻO ka lua o ka mīkeke: he aniani wai me ka lemon.
- 'Aiʻano: buckwheat, puhiʻia me kaʻiʻo.
- Pāʻani: 2 paʻi kepau.
- Ka meaʻai: ka iʻa i hoʻomoʻaʻia me nā mea kanu.
Kōkua 3 (no ka wehe 'ana ma hope o ka hoʻoulu' ana a iʻole ma mua o nā lā hana)
- Breakfast: 2 paʻi keiani, he aniani wai.
- ʻO ka lua o ka pōʻalale:ʻelua pā, ke aniani wai.
- Lunch:'ōhū puna māmā.
- Pāʻani: 2 paʻi waimele, kekahi aniani wai.
- ʻO kaʻaina ahiahi: kahi hanaʻai o ka'ōhūʻai (me ka palaoaʻole, ka pī a me ka uala).
Koho 4 (no nā poʻe kelepa)
- Pōʻakai: nā hua mai nā huaʻelua, ka aiʻole ka kō.
- ʻO ka lua o ka pōʻalale:ʻelua pā, ke aniani wai.
- Lunch: kahi laiki me ka umauma moa, kahi'ōmole o ka wai me ka lemona.
- Ka pāʻani: hapa hapa 1.8% ka liʻi liʻiliʻi me kahi'āpana kini, kahi aniani wai.
- Pāʻina: kahi iʻa a iʻa paha me ke kāhiko mai ke kāpena a me ka zucchini.
ʻO kekahi o kēia mau koho meaʻai e palekana i ke kino. Hiki iāʻoe ma keʻano hoʻohālikelike ke hoʻohalike i ka meaʻai maʻamau noʻoe no kēlā me kēia lā.