Ma mua o kēia manawa,ʻaʻole i lohe nā kānaka e pili ana i ka momona waiwai o ka palaoa. Akā,ʻo ia ka waiwai nui o nā mea kanu e like me ka raiki, ka palaoa, ka palaoa, kaʻai, a me nā mea'ē aʻe. He maikaʻi no ka mea,ʻaʻole ia e koiʻia e hoʻololi i ka meaʻai maʻamau.
ʻO ka hapa heaʻoi aku ka maikaʻi no ka liloʻana o ke kaumaha
Hoʻomoʻaʻia kaʻai maʻamau i ka papaʻaina. ʻO ka palaoa, ka laiki keʻokeʻo, nā lauʻoho a me nā huahana'ē aʻe ua nalowale ko lākou iwi. I loko o ia iho, he caloric, akā he meaʻoluʻoluʻole digestible. Nā pōmaikaʻi o ka balalā i ka liloʻana o ke kaumaha i kēia mau mea: hana lākou e hoʻomaʻemaʻe i ke kino, e hoʻonui i ka microflora, e hoʻomau i ka hana o ka'ōpū o ka maʻi. No ka poho kaumaha,ʻo kēlāʻano kēiaʻano o nā fila hikiʻole ke hoʻololiʻia:
- ka'ō'ō palaoa;
- rye;
- laiki;
- oatmeal;
- noi.
ʻAiʻia me ka lālā no ka pohō kaumaha
E pane ana i ka nenele o ka anana no ka poho kaumaha, e hoʻomanaʻo wikiwiki ana i ka fiber o ke kele. I loko o ka'ōpū,ʻaʻole lākou e hoʻopiliʻia, loaʻa ka hopena bactericidal ma ke kino a hoʻonui i ka'alemuʻana, e hoʻokuʻu i ka pākeke. Hiki iāʻoe keʻimi i ka'ō'ōʻana i nā huahana o ka uluʻana mai i nā mea kanu: nā mea kanu (beets, kāloti), nā halola, nā hua, a me nā mea'ē aʻe. Akā,ʻo ka hoʻohanaʻana i ka hoʻopau hopeʻana,ʻo ia ke ala maʻalahi e loaʻa ai kēia māhele i nā mea i makemakeʻia. Eia kekahi,ʻo ka pūpū o ka palaoa i loko:
- ʻO nā huaora o ka hui B - kahi kumu o ka maikaʻi o ka lauoho, nā kui, pili pono i ka maʻi o kaʻili.
- ʻO potassium, kahi e hoʻonele ai i ka wai nui mai ke kino, hoʻoikaika i nā moku, e hoʻoikaika i ka hana o ka puʻuwai a me nā mea'ē aʻe.
Pehea eʻai ai i ka pala e lilo i ka kaumaha? ʻO kahi hua i hoʻonohonoho ponoʻia i kūʻaiʻia me keʻano maʻamau e pono eʻaiʻiaʻekolu manawa i ka lā no 10-15 mau minuke ma mua o kaʻaiʻana. E hoʻomaka me ka hapa hapalua, e hoʻonui i ke kani i kahi aʻelua mau lumiʻaina. ʻO ka mea nui loa,ʻo ka inuʻana i ka nui me ka wai kūpono. Ma kēia wale nō e loaʻa ai nā pono o kaʻai.
Eʻaiʻia ma ka oat bran
Ua hala ka manawa i noʻonoʻoʻia ka iwi mai ka'ōpiopio i ka hoʻoneleʻana i ka hanaʻana i ka palaoa. I kēia lā,ʻo ia kekahi o nā meaʻai nui loa o nā meaʻai likeʻole, kahi waiwai waiwai o nā huaora o nā hui likeʻole (A, B, E), a me nā momona, calcium, zinc, chrome, a me nā mea'ē aʻe. Hiki iāʻoe ke hoʻonui i nāʻohe i kēlā me kēia meʻa - porridge, salakeke, nā kānana a me nā papaʻelua, aʻai paha i mua o kaʻai, me ka hoʻololiʻole i kaʻai . Akā inā makemakeʻoe i keʻano o ka bala e lilo ai i ka kaumaha i loko o ka manawa pōkole, hiki iāʻoe ke hoʻokau i kahi papahana maʻamau:
- i ke kakahiaka - kaʻiʻo a me ka pēpē (200 g) me kahi teaspoon o ka oatmeal, wai;
- kaʻaina awakea - he kīʻaha o ka yogurt me ka hoʻohuiʻana o ke fiber;
- i ke awakea - ka'ōmole puna (200 g) me ka bala, ka moa'ohua (100 g), ke raiki (150 g);
- no kaʻaina awakea - 150-250 grams o ka hīnī'ūniʻi oʻa;
- ma mua o kou moeʻana e hiki iāʻoe ke hana hou i kaʻai o kaʻaina awakea.
Pau kaʻaila rye
ʻO ke kūpona maikaʻi a me ka rye no ka pohō kaumaha: kōkua lākou i ka hoʻopau i ka constipation, e lawe i nā toxins, e pale i ke anu. Hana lākou i nā pilihaka mai kaʻaila, ke kālua i nā kuki a me ka berena, e hoʻonui i ka kefir, pies. Hoʻomaopopoʻia ka māmā no ka hāpaiʻana a me ka lactating, maʻi i ka maʻi diabetes, anemia, maʻi maʻi. Nā kulekele nui o ka meaʻai:
- Eʻaiʻai iʻekolu manawa i ka lā me kahi liʻiliʻi nui o ka fiber.
- I ka hebedoma mua i kaʻai, hoʻomoʻiʻia kahi puʻupuʻu o kahi huahana hoʻohuiʻia i ka loaʻaʻana.
- Ma ke kolu o ka hebedoma a me ka hā, e hoʻonuiʻia ka nui o nā'ōmole rye i 2-3 mau kapuʻai.
- ʻO ke kumu nui,ʻo ka holoiʻana i ke kaula me ka wai nui: i hoʻokahi aʻelua paha mau lā ma ka lā.
ʻO ka pāʻani ma luna o ka kānana pua
ʻO ka honoa'ākau no ka poho kaumaha e kūpono ia ma keʻano like me ka oat a me ka rai. No ka hoʻololiʻana i kaʻai likeʻole, hiki iāʻoe ke hoʻopau wale i nā pōpilikia ma ka hoʻohanaʻana i ka fiber hope me ka wai. Ponoʻia e mālama i kaʻai no hoʻokahi mau puleʻelua. ʻO ka papahana penei:
- ʻo ka kakahiaka - ke kīleʻa, nā hua i'ōwiliʻia, porridge, nā meaʻala a hua paha;
- kahi kīʻaha - he pune kenene o ka bran a me 2-3 mau aniani wai;
- kaʻaina - hoʻomoʻa a me ka meaʻono;
- ʻikeʻole (like me ka mea i hala aʻe nei);
- kaʻaina - kaʻiʻo lehua, ka moa a me nā iʻa, nā mea kanu (koe wale nā mea kanu);
- ma hope o 2 mau pō -'āmau.
ʻO kaʻai ma luna o bran a me kefir
Pono kekahi mau meaʻai e hoʻonui me nā mea'ē aʻe, no laila, me ka fiber. ʻO Kefir me ka pālākeke no ka paʻakikū paʻakikī maikaʻi loa i kekahi i kekahi. Hoʻokumu nā Nutritionists i kahi kūikawā kūikawā no ka hebedoma, e pili ana iāʻoe i hiki iāʻoe ke lilo i 4-5 kg. ʻO kēia kaʻai:
- ma mua o ka kakahiaka kakahiaka - kahi kīʻaha o ka wai maʻemaʻe;
- i ke kakahiaka - he'ōmole kefir me 2 punetēpē o ka honua;
- i kaʻauinalā a me ke ahiahi - nā huaʻai, iʻa a me nā meaʻai me ka hoʻohuiʻia o ke fila hikiʻole ke holoiʻia, ka waiu a me nā mea inu waiū ;
- 2-3 mau hola ma mua o ka moe - he kelehe kefir me ka hoʻohui o 1 ts.lozhki fiber.
ʻAiʻia ma ka lālā a me ka hua
I mea e pono ai kaʻaiʻole i kaʻaiʻole i ka'ōpenaʻana, pono eʻike me ka pehea a pehea e lawe ai i ka bran no ka pohō kaumaha. Akā inā hoʻololi ka huapalama waiū i ka hōʻoleʻana, a ma keʻano maikaʻiʻaʻole makemake, hiki iāʻoe ke hoʻololi i ka papahele me nā huaʻonoʻole a me nā huaʻole:ʻula, kiwi,ʻalani, a pēlā aku. ʻO nā huahana i kūpono me ka'ōpuni palaoa: nā lālā hookani i ka pōʻino kaumaha, a me nā hua e hāʻawi i nā meaʻai kūpono. No ka hoʻokaʻinaʻana i ka hopena, hiki iāʻoe ke mālama i kaʻai maʻamau, i hoʻonohonohoʻia no nā lā 2-3:
- no ka pōpō kakahiaka - wili me 2 mau aniani wai, nā huaʻona;
- ka meaʻai - kekahi mea inu waiū;
- i ke ao - hua salaʻi hua;
- no kaʻaina ahiahi - e like me ka kakahiaka kakahiaka.
Ua loaʻa i kaʻaha palaoa ka nui o nā manaʻo kūpono maikaʻi, no ka mea, ua palekana a ua pale -ʻaʻole i maʻalahi. Ua lawa no hoʻokahi aʻelua paha mau pule no ka liloʻana o ka mana eʻikeʻia. ʻO ka hoʻohanaʻana i kēlā me kēia lā o nā huapalapala huaʻai i ka hopena o ka hopena o ka hana o ka'ōpū, he hopena maikaʻi kona i ka helehelena a me ka ola kino.