Manaʻo ka nui o nā wāhine he pono ke hoʻemiʻia ka hoʻohanaʻana i nā huapiʻa no ka kaumaha kaumaha, akāʻoi aku ka pili o kēiaʻike i nā'ōponaʻona. Inā palekana lākou i kaʻai, e hōʻehaʻia kekahi kanaka, a ma waho aʻe o kēia, e hoʻopilikiaʻia ka mīkini kahe , a me ka hana o ke ake. ʻEluaʻano o nā kupu'aleʻalea: māmā a paʻakikī, akā eʻike kākou i kahi o lākou e pono ai no ka liloʻana o ke kaumaha.
ʻO nā'ōpona'aleʻa me ka loli kaumaha
ʻO nā'ōpona'okōpika pāpīpika he: fiber, starch and glycogen, he kūpono lākou no ka poʻe eʻai ana. I kaʻaiʻana i kēlā me kēia lā, pono ke waiho i ka wela , pono e hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol i loko o ke koko a hoʻomaʻemaʻe i ke kino o nā meaʻino. Loaʻa i nā huahana nei: nā huaʻai, nā hua, nā nuts, nā pīni a me nā'ōpala. Hiki ke loaʻa ka lāʻau starch mai: buckwheat, laiki, nāʻuala, nā legumes a me ka palaoa. ʻO nā huahana e hoʻopūpī i ke kino no ka manawa lōʻihi a hāʻawi aku iā ia me nā huaora a me nā microelements. No ka mālamaʻana i nā mea waiwai a pau, e kuke i nā meaʻai ma ke ala kūpono.
ʻO ka meaʻaiʻo ka'ōpalā āpau o ke kaumaha no ke kaumaha he 337 g no nā wahine a me 399 g no nā kāne. Ināʻaʻoleʻoe iʻoi aku ma mua o kaʻae iʻaeʻia o nā kāhuʻaleʻa paʻakikī,ʻaʻole lākou e lilo i momona, akā ināʻaʻole lawa lākou, hiki iā ia ke kōkua i nā pilikia o ka maikaʻi.
ʻO nā huaʻaʻalea maʻamau
ʻO nā māla nui o nā'ōmā wai māmā eʻonoʻia a me ka glucose. Hiki i nā kīpona glucose, a me ka fructose ke pani i ka insulin no ka poʻe maʻi. ʻO kekahi mea'ē aʻe o nā'ōmaʻa māmā - lactose, i komo i loko o ke kino o ke kanaka, lilo i ka glucose a me ka galactose. Loaʻa nā'ōponaʻokoʻa i loko o nā hua puaa, kaʻono, ka pote a me ka kukeʻana.
ʻOi aku ka liʻiliʻi o nā'ōpolāmā maʻalahi i kāu meaʻai, a paʻakikī, a laila, e hoʻoneleʻoe i nā paona hou.