ʻO ka'alakeke heʻai nui, he mea momona no nā meli a me nā kīʻaha likeʻole, a me kahi punahele maikaʻi o ka meaola. Nui nā poʻe e mahalo iā lākou no ko lākou leʻaleʻa, akā ma waho o kēlā, he nui nā māhele kūpono. Eia kekahi, he meaʻono kūpono a māʻona hoʻi, kahi e hiki ai ke mālama i ka'ōpaeʻoiai he māmā o ka meaʻaiʻai meaʻai.
Loaʻa i ka Caloric nā mea hū
He mea kūpono ke kuhikuhiʻana - aia ma kahi o 100 mauʻanoʻohe, aʻo ia wale nō ma ka Hikina hikina o Rūsia. Hoʻololi likeʻole lākou i ka nui a me ka hakuʻana, akā,ʻoi aku ka like me ka likeʻole. Hiki i nā 100 ca o ka'alakeke he calories 95-99.
Ma muli o kona haʻawina haʻahaʻa haʻahaʻa, uaʻikeʻia kēia meaʻai i meaʻai. Eia kekahi, no 100 grams o ka moa, 18.2 maumu o ka protein a he 2.2 maumu wale nō o ka momona. Mai kēia iʻa iʻa e loaʻa iāʻoe ka pilikino maikaʻi, kahi kūpono no ka poho kaumaha, a no ka loaʻaʻana o ka muscle mass mass.
Ma muli o keʻano o nā koho kuke e koho ai, eʻokoʻa ana ka helu o ka ikehu o ka mea hope loa. ʻO nā mea kanu i hoʻolapalapaʻia e loaʻa kahi mea caloric o kahi 100-110 kcal, e pili ana i nā mea hoʻokomo. He mea paʻakikī ke'ōlelo i ka nui o nā calories ma kahiʻokoʻa, no ka mea, heʻano likeʻole lākou i ka nui - mai ka mea liʻiliʻi loa a hiki i ka nui nui, hiki i ka 30cm ka lōʻihi.
Ma muli o ka nui o kaʻaila i hoʻohanaʻia, aia nā kalo kalo i 120 a 135 kcal no 100 g. No ka loaʻaʻana o ka'ōmole, akā ka'ōmole kukui, e hoʻomaʻemaʻe iā lākou i loko o ka wai lime, a laila kahe i kahi maloʻo maloʻo (me ka waiʻole). ʻO ka helu o Caloric o kēia huahana he 95 - 100 kcal, e like me nā mea hou.
ʻO ka nui o nā calorie kalo i loko o ka pahu paʻakikī -ʻoi loa, i nā'āpana i hāʻawiʻia e ke kumu o ke kīʻaha, ua hoʻonuiʻia ka helu o ka ikehu o ka palaoa a me kaʻaila. No laila, 100 g o kēia pāʻani kahi 200 kcal. ʻAʻole hiki ke kohoʻia kēia koho me ka poho kaumaha - akā, hāʻawiʻia ke kumu o ka hoʻokele o ka ikehu kūlohelohe ma mua oʻelua manawa.
Hiki hiki ke haʻume i ka meaʻai?
Inā loaʻa iāʻoe kahiʻai maʻamau me kahi meaʻai i hoʻonohonohoʻia e hikiʻole ke hoʻololi, hoʻohuiʻia i nā mea kūpono iā ia, no lailaʻaʻole pono. Akā inā e lilo anaʻoe i ka kaumaha ma ka meaʻai maoli, a laila hiki iāʻoe ke hoʻololi i kāu menu me kēia iʻa momona.
Pono eʻikeʻia he mea makemake loa nā'ōmole i ka mea i hoʻemiʻia, no ka mea, he nui nā kineta, nāʻepa momona i hoʻonāukiʻia, nāʻano minelala (ʻo keʻano o ka fluorine, phosphorus, potassium, calcium a me ka hao), a me nā hua B a he mea maikaʻi loa kēia no ke kino, aʻae iāʻoe e lilo i ka kaumaha me kaʻikeʻoleʻana i nā hopena maikaʻiʻole no ka lauoho, nā kui a me kaʻili.
Mākī no ka pohō kaumaha
ʻOi aku ka maikaʻi o ka hoʻohanaʻana i ka hamo i keʻano o ka pono kūpono - e kōkua iāʻoe i ka hoʻohemoʻana i nā momona momona, aʻo ka mea nui, mai hoʻihoʻi mai. ʻO ka pahuhopu nui ka hoʻohanaʻana i kahiʻano olakino i ka meaʻai, a lailaʻaʻole loa e pilikiaʻoe i ka kaumaha.
E noʻonoʻo i kekahi mau hiʻohiʻona o kaʻai meaʻai kūpono,ʻo ia hoʻi ka'ōpuni. Hiki iāʻoe keʻai pinepine me ka pilikiaʻole i kāu olakino. Hoʻohālikelike ka hopena i ka 1 - 1.5 kg i kēlā me kēia pule, aʻo kēia ka mea e hoʻopauʻia ai ka momona momona,ʻo ia hoʻi. ka poho maoli maoli.
Laʻana 1
- Breakfast: nā hua i'ōniʻoniʻoʻia paha me nā'ōmole, ka papa me ka kō.
- Lunch: salamāmā maikaʻi, kahi hana 'ai.
- Paʻa ahiahi: an apple.
- ʻO ka meaʻai: ka iʻa me ke kāpena pīpī.
Kaʻana 2
- Breakfast: kahi hapa o ka oatmeal me ka'ōlē, ke kī me ka pa.
- ʻO kaʻaina ahiahi: ka mīmū māmā me nā kolo a ka iʻa paha,ʻo ka uku hua'ōlelo.
- Paʻa ahiahi: hapa hapalua o ka nihi.
- ʻO ka meaʻai: ka moa i ka palaoa.
Kaʻana 3
- Pōʻakai: kaʻi liʻiliʻi me ka pōhaku a me ka kirīmiʻona, ke kī me ka pa.
- ʻAina: kahi hua o ka sāladai a me kaʻaila.
- Paʻa ahiahi: ke aniani o ka yogurt.
- ʻO kaʻaina ahiahi: ka'ōpala, ka'ōpala me nā momona a me nā noʻiki noiki.
ʻO kēia mau mea koho maikaʻi a me ka māmā e kōkua iāʻoe eʻemo koke i ka kaumaha ,ʻoiai eʻai ana i nā meaʻono a me kaʻoluʻolu. He mea nui e makemakeʻoe i kāuʻai -ʻo ia ke kumu o kona pono.