ʻO ka lā lae kahi lā e wehe ai i kaʻiʻo, iʻa, aiʻole nā hua meaʻai. Kūlanaʻia ia mau lā e ka poʻe obese, kōkua lākou e loaʻa ka hilinaʻi i ka loaʻaʻana o nā hopena i hoʻonohonohoʻia.
ʻO ka lā lapalapa kaulana loa,ʻo ia kaʻiʻo a me ka niʻa. No ka hoʻoleiʻana i nā paonaʻelua hou no ka lā hoʻokahi, e hoʻolapalapa 350 grams o ka mea momona momona a māhele i nā'āpanaʻehā, eʻaeʻia kēlā me kēia mea eʻai i nā hua liʻiliʻi hou. Ma ka lā lāhi cheese, ponoʻoe eʻai i ka 100 grams o ka puʻu wahie haʻahaʻa iʻelima manawa i ka lā a inu i ka hapalua o ke kīʻaha o ke kī kehaʻoleʻiaʻekolu manawa i ka lā.
Helu o nā Mea Hana Hana
E kōkua mākou e hoʻoholo i kahi meaʻai e pili ana i ka protein . No laila, i loko o ka 100 grams o ka moa he 18.7 grams o ka protein, ma ka'ōmole turkey - 25.4 kamu, i loko o ka pipi beef 28 grams o ke kinona, ma ke kola - 17.5 grams, ma ka wai hemona - 20.9 grams, ma ka tuna tuna - 23,5 g, ma nā pīni piʻi keokeo - 6,7 g, ma nā hua - 17 g, ma ka wahie - 16,5 g nā 100 grams, ma nā kohu -23,8 g.
Makemake au e hōʻoia i ka lā laka maikaʻi loa i nā protein he iʻa. E like me kaʻailaʻaila, aia ka iʻa i ka nui o nā polyethsaturated fatty acids, e kōkua iāʻoe e hoʻokuʻu i nā paona hou.
Paena lālā: koho
ʻAiʻia nā meaʻai i ka lā o ka weheʻana. Ua hoʻomākaukau mākou i kahi koho kūpono noʻoe:
- Pōʻalima : he kele ke kefir a me nā hua no ka makahiki (ʻaʻole maikaʻi ka huiʻana, akā eʻai i kahiʻano, e like paha me ka'ōmole o nā hua waina,ʻo ka maiʻa,ʻelua kiwi a'ōleʻa paha, a pēlā aku).
- Lunch :ʻaʻole hiki iāʻoe ke hoʻohui i nā kinona, e like paha me nā hua a me nāʻiʻo, koho i hoʻokahi mea. ʻO ke kūpono, e lawe i ka umauma mīnū kohua nui, kaʻiʻo, ka puaʻa, ka iʻa, ka iʻa, ka hīnī a me ka tofu. Ma ka hoʻouluuluʻana, hiki iāʻoe keʻai i nā hua'ōmaʻomaʻo'ōmaʻomaʻo aiʻole ka uku sala.
- KaʻAina awakea : no kaʻaina awakea a me kaʻahaʻaina awakea, ponoʻoe e lawe i ka meaʻai likeʻole (aiʻole ka puaʻa, iʻa, a me nā meaʻai), akā i ke ahiahi e pono keʻai i ka hapalua o ka meaʻai.
Hoʻomākaukau nā lā hana hoʻoilina no ka hoʻouluʻana i ka hana hana. Inā kohoʻoe i ka meaʻai i mea huamua, a laila, e loaʻa i ke kino ka lepo a me ka hao. ʻO ka palaoa a me nā lā pōloli e hoʻolako i ke kino me ka calcium. Ke ho'ēmiʻia ka maʻi o nā meaʻeha a hoʻonā i ka digestion. Akā, me nā māpili a pau, nā lālā pale-ʻole, a me nā meaʻai'ē aʻe, ua hoʻokekēʻia no nā poʻe me nā pilikia o ka'ōnaeʻa cardiovascular a me ka maʻi a me nā maʻi'ekene.