ʻOiai eʻimi ana kekahi e hoʻemi i ka nui o nā'ōpona'aleʻa i pau, a ke hoʻomohala nei kekahi i kahi meaʻai no ka pohō kaumaha, kahi e waiho ai ka mea nui i kaʻai'aleʻa. ʻOiaʻiʻo, e'ōleloʻoe,ʻo ka pōpō,ʻoiai he waiwai nui i loko o nā huapiʻa,ʻaʻole ia e komo i kēlāʻanoʻai. Hāʻawiʻia kaʻai'ōpaila i nā meaʻai i nā waiwai momona, me ka hiki iāʻoe ke hoʻoemi pono i ka kaumaha.
ʻO ka papa inoa o kahi meaʻai maʻa wale
Hiki iāʻoe ke kāpili i kēlāʻai'ōpalāʻau no hoʻokahi pule, aiʻole hiki iāʻoe -ʻo kou ola a pau. He mea maʻalahi aʻo ka meaʻoiaʻiʻo ka meaʻai. Akā, uaʻikeʻia nā mea meaʻai i ko lākou mau kiʻi kiʻi nui a me ka māmā i ke kino holoʻokoʻa! ʻO ka pili pono i kēiaʻai mea maʻalahi. Hiki iāʻoe keʻai i kēlā me kēia huahana:
- nāʻanoʻano a pau o ke kīhāpai i keʻano o ka meaʻai, nā meaʻua, a me nā mea'ē aʻe;
- nā pi - pi, nā lelo, nā niho piʻona (pono - he kinetona waiwai);
- nā hua;
- ʻo nā huaʻai a pau koeʻo ka uala.
Ma kēiaʻahaʻaina, he kapu kūpaʻaʻole - ma ke kōpaʻa a me ka berena. Eia naʻe, i kekahi manawa e hiki iāʻoe ke uku i kahi'āpana palaoa, akā,ʻo ka palaoa, ka palaoa keʻokeʻo - he kūponoʻole!
Hiki iāʻoe keʻai i kēia ala a hiki i ka loaʻaʻana o ke kaumaha i makemakeʻia. Hoʻohui pono i nā hoʻomalu o nā holoholona i ka wā e hiki mai ana a me ka hōʻoia e mālama i ka kaumaha i mea e pale ai i ka waiwai nui wikiwiki (inā e wikiwiki kokeʻoe ma hope koke iho o ka hoʻoponoponoʻana o kaʻai i kebab keki. No ka mālamaʻana i kaʻai caloric o kaʻai ma kaʻaiʻana i ka'ōpalāʻau, nā papaʻaina kaloina o nā meaʻai a me nā hua (ma hope o nā mea a pau, e lilo ia i kumu nui o ka meaʻai).
ʻO kaʻaʻai - ka lālā kala,ʻo ka lā hauʻahu
ʻO kēiaʻano "pāʻani" e pono ai e hana i kahi kau liʻiliʻi i ka mea i ho'ākākaʻia ma luna nei. Pono e hala nā lā lōʻihi e like me ka mea i ho'ākākaʻia ma nā mea i hala mua, akāʻo ka pono e hāʻawi i ka meaʻai meaʻai. Hiki ke hoʻohuiʻia nā meaʻai, nā moa, iʻa, kahi, nā hua manu, ka hīniʻi a me nā hua laʻa, koe wale no kahi mau lālā hou, maikaʻi loa, nā meaʻai. ʻO keʻano o ia meaʻai, ua maʻalahi ka maʻalahi, a hiki iāʻoe ke lilo i ke kaumaha ma luna o ia mea inā lōʻihiʻoe.
Eia kekahi, ma nā lā protein e pono aiʻoe eʻai i ka mea i kōpīʻia aiʻole ka mea i kahuʻia,ʻaʻole ka'ati.
ʻO kaʻai pāpaʻeluʻa no nā mea pāʻani
Hāʻawiʻia kēiaʻai i ka meaʻai o keʻano o ka'akihu carbohydrate, a he mea kaulana ia i ka hoʻolālā hoʻolālā no ka mea e hiki ai iāʻoe ke hoʻemi i ka nui o ke kino momona, ke kaʻawaleʻole i nāʻiʻo.
ʻO ka manawa a pau e hiki ai (hiki iʻelua hebedoma i nā mahina he nui) ke haʻiʻia i loko o nā lāʻehā lā, a ma kēia kumu ua heluʻia kaʻai o ka calorie:
- ʻO nā lāʻeluaʻelua o ka hoʻokele he low-carbohydrate ((1 kg o ke kaumaha o 0.5-1 g, heluʻia nā mea hoʻokahi).
- I ke kolu o ka lā nui ka hoʻonuiʻana o ka nui o nā'ōpalu (no ka 1 kg o ke kaumaha - 4-5 g o nā haʻalima).
- ʻO ka hā o ka lā ua kaulikeʻia (pono eʻaiʻia nā kinipona a me nā'ōpelu a pau i ka mauʻeono mau keneta o ke kiloona).
ʻO ke kaumaha ma kēiaʻai ke holo mālie, akā, he lau. No nā lāʻelua mua o ka holomua, ponoʻoe
ʻAʻole i hiki i ka poʻe he hikiʻole ke lilo i ka kaumaha ma kēiaʻai no kahi kumu kūpono - ua palaualelo lākou e helu i nā calories. I mea e holomua ai ma iaʻano pūnaewele, pono e mālama i ka diary o ka meaʻai a me ka helu pono i nā calorie a me nā hōʻailona o nā protein, nā momona a me nā'ōpona. Hiki paha kēia inā hoʻopaʻaʻoe i kahi leka uila pūnaewele,ʻo ia iho ka mea e helu ai i nā mākuhi i makemakeʻia. Ināʻaʻoleʻoe e mākaukau no ka hoʻokōʻana pēlā,ʻaʻole maikaʻi ke lawe i kēia pūnaewele no ia.