Hoʻopilikia kaʻoihana hou iā mākou i nā mea i hoʻomaʻemaʻeʻia, nā mea i hoʻohuiʻia: kaʻoa keʻokeʻo, ka hoʻolapalapa, ka laiki maʻemaʻe, nā'oʻakai -ʻaʻole kēia he meaʻai maoli, akā naʻe aia ma kēlā me kēia papa. Lawe ka lāʻau i ka mea nui loa - lālā. He mau'ōpū ia a he waiwai kūikawā -ʻo ia ma kēia wahi e hunaʻia ke kaula e pono ai ke kino. Hiki ke kapaʻia ka maikaʻi o ka meaʻai o ke kanaka hou, inā paha no ka meaʻaʻohe mea eʻai i ka 30-35 grams o ke fiber i ka lā hoʻokahi.
'Ola: nā mea caloric a me nā waiwai
ʻOiaiʻo ka helunaʻo ka lolorici o ka wili puaina he 165 nā māhele,ʻaʻole hiki ke'ōleloʻia e pili ana paha kēia i ke kaumaha (ʻo ka oʻan bran he mea lolo i 246 nā wae, akā he nui no iaʻano huahana). ʻO Bran he mea non-digestible e lawelawe ana e hoʻomaʻemaʻe i ka'ōpū o ka'ilihinu a he mea pono no nā pilikia me nā'ōpū. Ma hope o ka papaʻana o kekahi papa, me nā lāʻau'alopero, he mea makemake ia e hoʻonui i ka hoʻohanaʻana i ka lālā wili e hoʻi koke i ka microflora kino.
ʻO kekahi mea'ē aʻe e hikiʻole ke hōʻoia me ke kūlā - hōʻano lākou i ka mea hana me ka kōkua i ka wikiwikiʻana i nā kilo kilokilo. Ma waho o kēia, hoʻopau ponoʻia ke kino i nā toxins a me nā toxins, e hāʻawi ai i ka ho'ōla ho'ōla nui a kōkua i ka poʻe iʻeha i kaʻili o kaʻili.
No ka lālā o kēia lā, he ala maikaʻi loa ia e loaʻa ai ka fiber: ma hope o nā mea a pau,ʻaʻole pono e mākaukau kēia huahana, pono kūpono no ka hoʻohanaʻana. Eia kekahi, ua piha maikaʻi a hāʻawi iāʻoe eʻike i ka maikaʻi.
ʻO ka meaʻai: kefir a me ka lālā
ʻO kaʻai maʻalahi aʻoi loa, kahi e mau loa ai,ʻo ia kahi pūnaewele e pani aiʻoe i kaʻaina ahiahi me kahi aniani kefir me ka hoʻohuiʻana o kahi puna o ke kūla. E ho'ēmi anaʻoe i ke kaumaha (e like me hoʻokahi kilokalo i kēlā me kēia pule),ʻoiaiʻaʻoleʻoe e pōloli aʻaʻole e hōʻoleʻoe i kekahi mea. Hiki ke kohoʻia e like me kēia:
- Breakfast : oatmeal, apple.
- ʻO ka lua o kaʻaila kakahiaka : he hapalua o nā kīʻaha o ka puaʻa a me ka pīkeke.
- Lunch : ka hanaʻana i ka puʻu me hoʻokahi'āpana berena.
- Pāʻani : nā hua.
- Meaʻai : he kelehe ke kefir 1% momona momona me ka palala.
ʻO kēiaʻai ma ke kūkā heʻoluʻolu loa, akā, maikaʻi, a he kūpono ia no nā poʻe. ʻO ka mea nui loa,ʻaʻole ia e hoʻoweliweli iāʻoe.
ʻO kaʻai Kefir me ka lālā no 3 mau lā
Hiki i kēia pūnaewele ke kōkua i ka poʻe e pono ana ke kaumaha i ka kaumaha ma mua o ka hanana nui. Eʻike kokeʻia kēia hopena, akāʻaʻoleʻoe e paʻa inā hoʻiʻoe i keʻano maʻamau. ʻO kēiaʻanoʻaiʻana i ka oat bran he mea maikaʻi nō ia, e like me ka palaoa, a me nā mea'ē aʻe. ʻO ka mea nui, he lālā maikaʻi ia me ka meaʻala, nā meaʻono a me nā meaʻono.
Ma kēlā me kēia mau lāʻekolu e hāʻawiʻia iāʻoe he 1,5 lita o ka 1% kefir a me ke kālā o ka melā kūlike i 35 g o ke fiber. I kēlā me kēia manawa, e hopohopo i ka pōloli, ponoʻoe e hoʻohui i kahi paku liʻiliʻi me ke aniani kefir a inu. ʻAʻole hiki iāʻoe keʻai i kekahi mea'ē aʻe. Hikiʻole iāʻoe ke inu wai.
ʻAha palaoa Wheat: kaʻai
ʻO nā meaʻai e komo pū me ka pua, ke hoʻololi waleʻia. Hāʻawi mākou i kahi koho manawa lōʻihi, e hiki ai iā mākou ke hoʻomaʻemaʻe i nā kūʻaiʻai. Pono pono e mālama i kēia pūnaewele no nā lā he 14. 'Alahilahi kaʻai:
- Pōʻakai : nā hua i'ōniuʻia + kāpīpī + ka'ī aiʻole porridge + hua + tea.
- ʻO ka lua kakahiaka nui : 1 tbsp. he puna o ke kūlāwa + 2-3 mau aniani o ka wai.
- Lunch : kahi hanaʻai (1) o ka palaoa.
- Pāʻani : 1 tbsp. he puna o ke kūlāwa + 2-3 mau aniani o ka wai.
- ʻO kaʻaina ahiahi : kahi'āpana momona momona / hānai / iʻa + hoʻouluʻai (keʻole nā pāla).
- Ma hope o hoʻokahi hola aʻelua paha ma hope o kaʻaina awakea : 1 tbsp. he puna o ke kūlāwa + 2-3 mau aniani o ka wai.
ʻO kaʻaiʻanaʻaʻole ia e wehe wale i ka kaumaha kaumaha, akā, no ka hoʻonuiʻana i ka maikaʻi. Inā loaʻa iāʻoe ka maʻi o nā'ōpū o loko, e like me ka laʻa, gastritis, hiki ke hōʻoleʻia kaʻai iāʻoe. E kūkākūkā me kāu kauka.