ʻO nā luna o ka wahine maikaʻi, e mālama ana i ko lākou kaumaha,ʻike maopopo loa i ke ahiahi e ho'ēmi iho ana ka hāmeʻa me ka calories i keʻano momona i nā wahi pilikia. No kēia kumu, nui nā wahine e ho'āʻoʻole e pāʻina. Eia naʻe, hiki i kēia ala ke hoʻopilikia i nā pilikia a me nā pilikia e hiamoe ana. Heʻoi aku ka maikaʻi o kaʻaina ahiahi me nā huahana e hōʻoluʻolu aiʻoe a lawe i ke kino i ka nui o nā calories.
He aha kaʻu eʻai ai i kaʻai?
Nānā nā meaʻenehana mai nā'āina likeʻole heʻoi aku ka maikaʻi o kaʻono awakea ma mua o ka haʻaleleʻana i nā meaʻai ahiahi. ʻO kaʻai hope loa he mea hiki ke hoʻohana kokeʻia a hoʻopukaʻole i nā calories'ē aʻe. He maikaʻi keʻaiʻana i nā meaʻai ma mua oʻelua hola ma mua o ka moeʻana. I nā mea kūpono, hiki iāʻoe ke hāʻawi i ke aniani kilokilo o ka lole.
ʻAʻole pono eʻoi aku ka nui o ke kani o ka meaʻai no kaʻaina ahiahi - 200-250 ml. ʻAʻole pono e hoʻopihaʻia kaʻai me nā momona a me nā haʻaluku, no laila ke ala maikaʻi loa e hoʻomākaukau ai,ʻo ka hoʻolapalapa, ka kukeʻana, ka kukeʻana i kaʻaila a ma ka pā nui.
ʻO ka hana nui o kaʻaina awakea ka hoʻopihaʻiaʻana o ke kino me nā mea amino acino nui. No laila, no kaʻaina awakea,ʻoi aku ka maikaʻi e koho i nā proteins diges.
Nānā nā Nutritionists i ka pane e like me ka nīnau, he aha kāu mea eʻai ai iʻole e maikaʻi:
- kekahi'āpana iʻa momona momona;
- ka iʻa;
- kaʻiʻo moa a me ka mea momona momona;
- pua liʻiliʻi;
- ka paila mai buckwheat aiʻole ka oatmeal;
- nā mea inu waiū, nā ululāʻau i hoʻonaniʻia i kaʻiʻo, ka palaoa liʻiliʻi;
- nā meaʻai i'ūlaʻia: kapalāpona, broccoli, ka pepaʻalani, letus, tomato, zucchini;
- nā hua liʻiliʻi: nā'ōhiʻa, ka huaʻopa;
- 'ōmaʻomaʻo.
He aha kāu eʻai ai i ke ahiahi?
Keʻimi nei i kahi mea eʻai ai i ka meaʻai, manaʻo mākou e loaʻa ka māʻona i kahi mea maikaʻiʻole. Eia naʻe,ʻaʻole he mea hou ka meaʻai awakea. Eia kekahi mau leka kahi eʻai aiʻoe i ka meaʻai a me ke olakino.
- Aiahi. Hāʻawiʻia kēia pāʻani mai nā huaʻai hou, nā huaʻai a me nā hua puaʻa. No kaʻaina awakea,ʻoi aku ka maikaʻi o ka hoʻonaniʻana i ka wahie momona liʻiliʻi, nā'ōhiʻa, nā'āpana, ka waiū, nā huakeke. E hoʻohui i nā huahana hiki iāʻoe ma muli o kou koho, akā he mea nui ka hoʻololiʻana o ka inu i ka calorie.
- Pumpkin curd casserole. Ua hoʻomākaukauʻia mai kahi puaʻa momona liʻiliʻi,ʻo nā'ōkopa maloʻo, nā hua a me nā māra a me ka paukena.
- Salame me ka kāpīʻokoʻa a me ke kai. No ka hoʻomākaukauʻana e kiʻi i ka'ōpala, ka huapalapala paʻi, ke kāpena iʻa, ka paukena a me nā kukama hou.
- ʻAhiʻia nā iʻa momona. Hiki ke loaʻa i kahiʻaina maikaʻi a maikaʻi ke kuke i ka iʻa i ka iʻa.
- Kāpena kāpena pīpī pipi. No kā lākou hoʻomākaukauʻana, e like me ka nui o nā kāpena a me ka pipi.
- Salame me ka'ōmoa moa a me nā meaʻai.
- ʻAhiʻia me nā kāloka a me nā pepa bele.
- ʻO Buckwheat porridge me nā mea kanu.
Aia kekahi mau koho'ē aʻe ma mua o ka hiki iāʻoe keʻai me ka hewaʻole i ke kiʻi. ʻO ka mea nui e hoʻomanaʻo ai,ʻaʻole pono keʻai i nā meaʻai i nā calories, piha i nā momona a me nā'ōpona. No kēia kumu,ʻaʻole ia e'ōleloʻia eʻai i ke ahiahi i kēlā mau kīʻaha:
- nā kīʻaha, nā kuki, nā pōpō, nā leʻaleʻa;
- pies, vareniki, dumplings;
- nā mea momona, nā meaʻono;
- rice, potatoes, pasta;
- nā mea i kōlehuʻia;
- ka mea momona, ka pa'ū.
Iʻole e hoʻoluhiʻia i ke ahiahi mai ka mea āu eʻai ai aʻai paha i ka meaʻono, ponoʻoe e mālama iā ia i ke kakahiaka. I loko o ka lā, hiki iāʻoe ke hana iāʻoe iho i kahi meaʻono, a laila i ke ahiahi e loaʻa kahi makemake nui eʻai i kahi mea i pāpāʻia. Eia hou, ponoʻoe eʻai i ka waiwai i nā huaora hua nui a me nā mea'enela i kakahiaka a me ke awakea, iʻole e pōʻino ke kino i ko lākou nele i ke ahiahi.