No ke aha e hoʻohana ai ke kāpena keʻokeʻo?

ʻO ka'ōpena keʻokeʻo kekahi o nā hua liʻiliʻi i loaʻa i kahi mele kaulike. Me ka hoʻomākaukau pono a me ka mālamaʻana, e emi iho ana kona mau waiwai maikaʻi i kahi liʻiliʻi, a, no laila,ʻo ka makahiki ā puni e hiki iāʻoe ke loaʻa ka huaʻai a me ka mineral ma loko o kāu pakuhi no ka waiwai hōʻeha.

Nā pōmaikaʻi o ke kāpena no ke kino

ʻO ka mea kūponoʻole ke kāpena keʻokeʻo, maʻaneʻi a me ka paʻakai potassium, phytoncides, fiber , momona momona, ke kō, fluoride aʻoi aku. He waiwai nui kēia huaʻai i mua o ka waika ascorbic, a, no laila, heʻano kūponoʻole. ʻAʻole kēiaʻo nā waiwai maikaʻi a pau o ka kāpena. Mahalo i ka huapalapala pepa i loko o nā lau,ʻo ka kāpena he mea hoʻonani maikaʻi loa ia o nā kaʻina hana metabolic i loko o ke kino. Hoʻomaopopo ka paʻakai o ka sodium a me ka potassium i ka hoʻokuʻuʻana i ka wai. Aʻo ka mea'onikawa tartronic he "meaʻoi aku" kūpono loa ia me nā hōʻailona o ka hōʻailona holoʻokoʻa. Aia kekahi mau huaʻai ma nā kāmaʻa kāpeti keʻokeʻo C, PP, U, a me ka hui pū B.

ʻO ke kumu waiwai o ke kāpena keʻokeʻo

ʻOiai heʻano waiwai nui ia, ma ka 100 g huahana he 27 kcal wale nō, me nā mea hoʻomalu i ke kāpena kāpena 1.8 g, momona - 0.1 g, mau'ōmaʻa 4,7 g.

Nā meaʻai e pili ana i ke kāpena keʻokeʻo

Ma ke kumu o ke kāpena keʻokeʻo, ua hanaʻia nā meaʻai he nui, akā hoʻokahi wale nō o nā mea nui loa he 10 mau lā. Mahalo iā ia, hiki iāʻoe ke lilo mai ka 6 a 10 kg o ka kaumaha i makemakeʻoleʻia. ʻO kaʻai no kaʻai kāpena:

1. Pōʻakai : ka'ōmaʻomaʻo, ka kahe me ka kōpaʻa a me ka waiʻole.
2. Lunch : Salame mai ka kāpena hou me ka hoʻokomoʻia o kāloka a me kaʻailaʻaila (pono e hoʻohana i kaʻoliva). 200 g o kaʻiʻo moa kohua, pipi a me ka iʻa momona.
3. Kaʻaina ahiahi : ka salame puaʻa me ka meli he moa, hiki ke paniʻia e hoʻokahi. quail, hoʻokahi hua (ʻaʻole hiki iāʻoe ke hoʻohana i kahi maiʻa ).

4. 2 mau lā ma mua o ka moe

   - inu i ke aniani o 1% kefir.

I mea e hoʻololi iki i ka menu, hiki ke hoʻopaʻaʻia nā salama kāpena me ka mai kāpena a me nā mea kanu. No ka manawa āpau o 3 mau lā, hiki iāʻoe ke pani i ka huahana hou me ka fermented. ʻO ka mea nui o kaʻaiʻana,ʻo ka hoʻopau loaʻana i nā meaʻono a me ka paʻakai, ka palaoa a me nā meaʻono, a me ka waiʻona. Inā he ikaika ikaika o ka pōloli, a laila hiki iāʻoe keʻai i nā lau kāpena keʻokeʻo ma nāʻano. ʻO ka mea nui -ʻo ka hou a me kaʻole o kaʻaila a iʻole ka paʻakai.

ʻO nā hopena hopena o kaʻai he mea emi i ka emiʻana o ka mākaukau hana, ke kaumahaʻole a me ka emiʻana o ka nui o ka pane. Ma hope o ka pauʻana o kaʻai, hiki iāʻoe ke hana hou i ka pauʻana o nā mahinaʻelua.