Eʻike kākou i ka meaʻai. Ke ho'āʻo nei mākou no ka pohō kaumaha, pono mākou, i ka manawa pinepine, e hoʻemi i nā mea caloric o ka meaʻai, i ka mea hoʻokahi, no ka nele kaumaha e makemakeʻoe i kahi papa inoa nui o nā mea haʻahaʻa haʻahaʻa. Akā naʻe,ʻaʻohe mea'ē aʻe i hōʻemiʻia i nā hua nui koʻikoʻi no ke kino, pono mākou e mālama i nā proteins, nā momona, a me nā haʻalima, i loko wale nō o ka māhele maikaʻi.
Eia kekahi, he pono nā huaʻai no ka hana nui, a he nui ka hapa o lākou i loko o kēlā papa weliweli o nā hua i pāpāʻia ma ka liloʻana o ke kaumaha, a mākou e ho'āʻo nei e noʻonoʻo. Akā, pono nō e loaʻa nā huaʻai mai kahi'ē aʻe.
No ka hōʻoiaʻana i kaʻaiʻana o ka meaʻai i ke kaumaha o ke kaumaha aʻaʻole loa e hoʻonele i ko mākou olakino, i ka meaʻai i kēlā manawa pono e mālamaʻia heʻumi mau manawa iʻoi aku ke kuleana a me ke akahai. Pono pono e hana i ka papa inoa o nā huahana no ka pohō kaumaha, aʻo ia ka mea e alakaʻi iāʻoe i kaʻai kaulike no ka wā e hiki mai ana.
Nā mea lapaʻau / momona / hauhā
E hoʻomaka me ka papa inoa o nā huaolamua no ka pohō kaumaha.
ʻO kā mākou maikaʻi loa i ka pilina e pili ana i nā "additives" a mākou e maʻa mau ai i ka meaʻai - meaʻai me kaʻuala, ka pata a me ka paʻakai me ka berena, ka iʻa me ka pali.
E aʻo i kaʻaiʻana me nāʻano kīʻaha'aleʻalea e pili ana i nā huaʻalima - nā huaʻona, nā hua, nā hua, ka palaoaʻai āpau.
Nā Huahana Palekana:
- ka moa a me ka umauma;
- pipi pipi;
- brynza, ka nihi liʻiliʻi;
- iʻa iʻa;
- nā hua moa.
ʻO nā kumuhana o ka waiʻaleʻa ma kaʻai e pono ia i nā mea kanu, nā hua waina, nā hua, nā'ōpala. Hāpapa maikaʻi lākou, hōʻomiʻana i ka hanaʻana, hoʻomaʻemaʻe i nā hua o ka palaho a, no ka hopena, kōkua i ka poho kaumaha, no ka mea, he meaʻuʻuku ko lākou meaʻai caloric no kēia mau mea a pau.
ʻO ka papa inoa o nā huapona huapona huapona momona no ka paukū kaumaha:
- Citrus (lemons, hua waina, nāʻala);
- ka broccoli;
- cherries;
- nā artichokes;
- nā hua waina;
- ke pelo;
- mango.
Eia hou, hiki i ka hapanui o lākou ke hoʻopauʻia e like me nā mea momona e nalowale nei.
ʻO ka momona nui loa iā mākou he momona. ʻO ka inoaʻo ia iho kekahi meaʻoluʻoluʻole. Uaʻike aneiʻoe i nā mea momona e hiki ke hoʻouka i ka hana o ka liloʻana o ke kaumaha? "Nā momona maikaʻi" e hoʻonui i ka digestion, ka cholesterol haʻahaʻa a kōkua i ka hoʻokuʻuʻana i nā waihona momona.
A laila e hoʻomaka mākou e kahaha iāʻoe. Ka papa inoa o nā meaʻaiʻai maʻamau momona nui no ka pohō kaumaha:
- ʻO ka puaʻa Piggy -ʻaʻole e pilihua i ka puaʻa, manaʻo nā meaʻai i kaʻiʻo puaʻa a me ka "umauma hānai", e lawelawe ana i 100 g;
- pistachios, walnuts, almonds, nuts nuts, hazelnuts - e lawe ana i 10 g o kēlā me kēiaʻano hua'ōlelo i manaʻoʻia,ʻaʻoleʻoe e pau i ka kaumaha wale nō, akā e hakakā pū hoʻi me nā helu helu o nā maʻi cardiovascular;
- ʻoliva a me kaʻaila i huiʻia me kaʻaila - he hana kūpikino kino ia, i kēlā me kēia lā o kēlā me kēia o kaʻaila 10 g (1 tbsp);
- kalekalekaʻeleʻele (ma kahi o 70%) - momona i ke kokolekalekaʻeleʻele i loko o keʻano o ka waiu koko, ka wikiwiki o ka holo koko a hoʻoulu i keʻano, e lawelawe ana i 10 g;
- wahi iʻa holoholona - he kumu o nā momona momona, linoleic acid, B huama, zinc a me selenium , kahi hapa 100 g;
- avocado - loaʻa nā triglycerides mono- a me polyunsaturated, huaora, nā mea kohuke, ka waipika folic, lutein.
ʻO nā huahana hua hua nui no ka pohō kaumaha
Eia kekahi,ʻo nā meaʻai e hoʻopilikia pinepine i ka hana kahemu a me ka māhele o nā protein, nā'ōpalā a me nā momona, ka liloʻana o ke kaumaha, a ke hoʻonele nei mākou iā mākou iho i nā huaora he nui.
ʻO nā huahana kūpono loa no ka haʻona kaumaha e hoʻohuiʻia iʻelua mauʻano - ke kalo kalo a me ka helu kiʻekiʻe o ka huaora:
- ʻo kaʻiʻo maoli - 105 kcal, he nui ka calcium, selenium, phosphorus, bacteria lactic acid, B vitamins;
- Laminaria - 5 kcal, kokoke loa i nā hualoaʻa liʻiliʻi loa, he kumu o ka magnesium, potassium, sodium, phosphorus, calcium, iodine, a me ka huaʻaina E;
- legumes - 310 kcal, ke kumu maikaʻi o ka fiber, ka paʻakai, ka momona maikaʻi, a me nā huaora E, carotene, PP a me ka hui B;
- kalaka - 46 kcal, hoʻonui i ka hōʻaluʻana, ka hoʻokahe koko, ka cholesterol haʻahaʻa, loaʻa ka huaʻumi C , B1 a me B2, PP, nā kāpena.
