I kēia lā, hoʻonui nā meaʻai i ka meaʻai i kaʻaiʻana i nā meaʻai momona o ka momona i ka manawa o ka hakakāʻana me nā kilokiloʻoi aʻe. Eia nō naʻe, no ka hōʻoiaʻana i ka hanaʻole o ke akepaʻa, ka hana maʻamau o nā protein a me nā momona,ʻo kēia mea i loko o kaʻai kanaka pono he 50% o ka nui o ka meaʻai.
Uaʻikeʻia he lōʻihi kaʻikeʻana o kā mākou kino i ka meaʻai i nā meaʻono me nā'ōpona a me nā protein i ka hapalua mua o ka lā, e like me ka palaoa, nā meaʻai i ka palaoa, nā pākeke, nā huapalapala, ke kokoleka, nā hua, nā hua laʻa, a pēlā aku. Pono e hoʻohanaʻia i ke kakahiaka, i hiki ai i nā mea a pau ke aʻoʻia a lilo i ikaika ma mua o kaʻaina awakea. Ma kēiaʻatikala, e haʻi mākou i nā meaʻai e loaʻa i loko o nā momona waiwai nui, e kōkua iāʻoe eʻike i ka wā a me ka mea eʻoi aku ka maikaʻi no ka mālama ponoʻana a mālama i ka hana kūpono maʻamau.
He aha ka meaʻai e lako ai i nā'ōpelu?
Ke pili mai nei i nā huapiʻa, manaʻo koke mākou i nā pōpō, nā'ati, ka baleka a me nāʻano meaʻai a pau. Akāʻo kaʻoiaʻiʻo, aia lākou i loko o nā mea kūʻai loa a mākou eʻai nei, akā i nāʻano likeʻole. Loaʻa ka hapanui o nā'ōpolicū i ka palaoa, ka'ūkeke, ke kāleka, ka marmalade, ka sugar, pasta, buckwheat, manga, jam, halva, keke, lā, honey, legumes, rice, peas and beans.
Hiki keʻai pinepineʻia nā meaʻai i nā kāhuʻaleʻa me ka haʻahaʻa GI nui no ka'ōpō kakahiaka. Hoʻohuiʻia nā poʻomaka (koe wale nā semolina), ka berena laula, ka lauiki laiki, ka palaoa pākī palaoa a pau, nā hua a me nā huaʻai. ʻO nā hamburgers'ē aʻe, ice cream, nā kīleka tileka, ka lole, nā keke i loko o nā'ōpaluʻokoʻa, he pono eʻai iki, hiki iā lākou ke loaʻa ka GI ma luna o 70, hiki ke hōʻino i ka olakino, hoʻonui i ka waiwai waiwai, hoʻonui i ke koko. No laila, no ka hoʻomanaʻoʻana i nā manawa a pau i kāuʻai,ʻoi aku ka maikaʻi o ka hoʻokomoʻana i nā huahana me GI haʻahaʻa.
ʻO ka meaʻai nui i nā'ōpona a me nā proteins
Uaʻikeʻiaʻo kēia mau meaʻelua i loko o ke kino o ke kanaka e "hana" mau loa ia, no lailaʻaʻole pono e hoʻokaʻawaleʻia. ʻO kaʻaiʻana i nā meaʻai waiwai i nā'ōpona a me nā protein e hāʻawi ana i ke kino me ka hana maʻamau o nā amino acids pono no ka hānaiʻana i ka muscle mass, hoʻonāuki i ka hoʻokumuʻia o ke insulin, e kōkua ai i ke kiʻekiʻe o ke kōpū koko, e pale iā mākou mai ka hopena o ka makaʻu, ka nawaliwali o ka ikaika a me nā loli.
ʻOi ka maikaʻi ke hāʻawi i ka meaʻai i nā meaola a me nā'ōpelu i ka mea e hiki ai i ka 1/3 o ka'āpana nā huahana i loaʻa nā protein a me 2/3 i loko o nā'ōpū . Mālama kēia kulekele iāʻoe e mālama i kāu olakino a me kau kaumaha maʻamau.