Ma waena o ka poʻe paʻakikī, ua manaʻo nuiʻia e hiki iāʻoe ke lilo ke kaumaha wale nō ma ke kōkuaʻana o nā salam a me nā meaʻai'ē aʻe mai nā huaʻai. I kēia manawa, nui nā huahana o nā mea holoholona i hōʻikeʻia no ka pohō kaumaha, no ka mea Pono nā kinona iʻole e "loli i ka kaumaha" akā, i kaʻiʻo momona. No nā huahana e pono ai no ka uluʻana i ke akepaʻa,ʻo nā mea lolo i kūpono no ka piliʻana i ke kino.
ʻO nā huahana Caloric o ka'ohua i hoʻolapalapaʻia a me ka huhū
Aia i ka'ōpenaʻai, ka puaʻa a me ka moa heʻanoʻokoʻa likeʻole a me kaʻike i nāʻano maikaʻi, ka mea e hiki ai i nā kānaka ke koho i nā huahana likeʻole e like me ko lākou makemake. ʻO kēia mauʻano likeʻole he hoʻokahi mea likeʻole: ua waiwai nui lākou a pau (mea nui loa i nā meaʻai A a me B, potassium, phosphorus, hao) a he protein nui no ke kino.
ʻO ka pūʻai momona, palupalu a palupalu ka paʻakai. Eia naʻe,ʻoi aku ka nui o ka'ikeleʻa kalole o kēia meaʻai (412 kcal no 100 g) no ka poʻe e nalowale ana i ka kaumaha. Mai ka moa moa, ka mea iʻoi aku i lalo o ka momona momona, loaʻa iāʻoe ka meaʻaiʻono a me ka māmā. ʻO ka helu o ka calorie o kaʻohe moa i hoʻolapalapa he 166 kcal ia no 100 g,ʻo ka hua i'ōniʻoniʻo he 210 kcal.
ʻO ka ate a me ka pua puaʻa he'uʻona kalo ma mua o ka moa. Ma loko o ka mea i hoʻolapalapaʻia, he 125 kcal ka nūpepa o ka beef, ma ka'ōpuʻu - 199 kcal. He 130 kcal ka pale o ka'ōpū i loko o ka'ōpala i ka'ōmole - 205 kcal. ʻO nā mea o ka caloric o kekahi hānai i puhiʻia i ka mahu kaʻokoʻa like me ka huahua i hoʻolapalapaʻia, akā, mālama mauʻia nā meaʻai i ka manuʻa.
No ke aha i noʻonoʻo ai ke akepaʻa no ka liloʻana o ke kaumaha?
Pono nā hua lapaʻau ma kaʻaiʻana i ke kaumaha o ke kaumaha,ʻoiaʻiʻo, inā lākou e komo i loko no nā haʻuki: me kaʻole o ka nui o nā protein, hiki ke kaumaha ke kaumaha ma muli o ka puhiʻiaʻana o nāʻiʻo muso,ʻaʻohe pono. Ma kaʻaiʻana o nā meaʻai pāʻani, hoʻolālā ke kino i ka nui o nā calories,ʻo ia hoʻi ka mea e hoʻopuka i ka hana o ka hoʻokuʻuʻana i nā kilokilo kaumaha.
No ka poho kaumaha, makemakeʻiaʻaʻole e loaʻa i ka hanu i kaʻaila, akā, i pākanaʻi, no ka mea ʻAʻole ponoʻoe i nā calorie. Hoʻohui i ke ake i kahi maikaʻi me nā huaʻai, akā,ʻaʻole ka starchy (ka palaoa, ka uala, nā piʻi), a me ka haʻahaʻa haʻahaʻa - kāpena, zucchini, kukama.
ʻO ka haʻawina kiʻekiʻe o ka iodine a me ka folic acid i loko o ka'ōiwi he hopena maikaʻi loa ia i ka helu make. Hoʻoikaika ka mālamaʻana i kahi kiʻekiʻe o ka metabolism no ka liloʻana o ke kaumaha, a no ka mālamaʻana i ka maikaʻi i ka lā.
Hiki ke hōʻeha i ka huhū me ka hoʻohanaʻana i nā'āpana i'āhā nuiʻia - he mea weliweli kēia me ka cholesterol kiʻekiʻe a me nā maʻi o ka'ōpū.