ʻO ke olakino, olakino, maikaʻi, ola lōʻihi a me nā mea'ē aʻe e pili ana i ka maikaʻi o ka meaʻai. ʻO ia ke kumu i hoʻomohala ai nāʻepekema i kekahi pyramid o ka meaʻai maikaʻi , kahi e pono ai no ka pohō kaumaha a me ka paleʻana i nā maʻi.
ʻO ka pipiʻai kūpono no ka pohō kaumaha
Ua hoʻokumuʻia ka pyramid o ka meaʻai maʻamau no ka hana kaumaha i Harvard i ka makahiki 1992. ʻO ia ka pali i māheleʻia iʻekolu, a ke kū nei kēia kumu ma luna o ke kumu, e hōʻike ana i ka laweʻana o ka wai, ka hoʻolālā a me ke kaulike.
ʻO nāʻaoʻao o ka pyramid o ka palekana palekana a me ka olakino maikaʻi ka huahana. ʻO ka papa mua loaʻo ka'ōpū piha (kaʻohi, ka palaoa nui, ka pali, nā meaʻaila.). E hoʻopauʻia nā huahana mai kēia wahi i kēlā me kēia lā no nā lawelaweʻana 6-10 (lawelawe 100 g).
ʻO ka lua o ka papa - nā huaʻai, nā hua a me nā hua. I ka lā,ʻelua mau hua o nā hua a me nā hua a me 4 mau huaʻai (100 g hua manu, 50 g o nā hua a me 1 hua liʻiliʻi) e pono ke lawelaweʻia.
ʻO ke kolu o ka'āpana o ke kalai hānai no ka make kaumaha - beans, nāʻanoʻano a me nā nuts. E hoʻolālāʻia lākou iʻekolu mau lā ma ka lā (lawelawe 50 g).
ʻO ka hapahā o ka pyramid heʻiʻo keʻokeʻo, iʻa a me nā hua. Hoʻokahi no ka lā i hoʻokomoʻia i ka 2-2 servings (e lawelawe ana i 30 grams o kaʻiʻo aiʻole 1 hua manu).
ʻO ka limaʻelima ka hua laʻi. I ka lā e makemake ai lākou i 1-2 mau hanana (lawelawe - 200 ml aiʻole 40 g wahie).
ʻO ke ono o nā kīʻaha - sausage, nā leʻaleʻa, ka pata, nā meaʻulaʻula, nāʻuala, keʻokeʻo, ka laiki, nā hua waina, a pēlā aku. Hiki ke hoʻopauʻia nā huahana mai kēia māhele i nā'āpana liʻiliʻi loa a ke'akeʻaʻole he 1-2 manawa o ka pule. Ma waho o ke kepau ka waiʻona - pono e inu i keʻano maʻamau (ʻoi aku - waina maikaʻi), a me nā huameʻa, i pono ke laweʻia.
ʻO kekahi o nā māhele o kaʻai olakino no ka pohō kaumaha
Inā makemakeʻoe e olakino a lilo i ka kaumaha, e nānā i nā lula hou:
- i loaʻa i ke kino nā mea lāʻau a pau, e hakakā no kaʻokoʻa;
- Eʻai i nā'āpana liʻiliʻi (100-200 g), akā pinepine - i kēlā me kēia 3-4 hola;
- pono ke kohoʻia nā huahana me ka haʻahaʻa haʻahaʻa;
- inā makemakeʻoe i kahi koho - huaʻai a wai paha, e koho i ka hua e loaʻa ana i ka fiber a, no laila,ʻoi aku ka maikaʻi;
- nā mea i loaʻa i ka cholesterol-mau mea waiwai i paniʻia no ka mea i loko o ka momona o ka momona (ka kirīpiʻona - no ka yogurt maoli, ka waiū a pau no ke kī, ka meaʻai no nā lemu, ka pipi no ka moa, ka moa holoʻokoʻa no nā proteina 2);
- mai poina ka nui o ka wai - 2 lita i ka lā;
- ke kālepa i loaʻa i nā calories e ka hana kino.