ʻO ka poʻeʻAmelika, e like me kāuʻike,ʻo lākou nā mea hoʻopaʻa moʻolelo no keʻano o nā meaʻai, aʻo ka'āina mua loa o ka honua. No laila, ua hana kēia mau hakakā me ke kaumaha nui i ka helu o nā meaʻai kūpono loa no ka poho kaumaha ma ka papahana i hoʻonohonohoʻia -ʻo ia hoʻi, ka lakio o nā mea hoʻomalu, nā'alekolo a me nā momona. ʻO ka papaʻekolu,ʻo ia ka mea iʻikeʻia ma lalo o nā inoa likeʻole o nā meaʻai kinaika no ka pohō kaumaha. Ma kēiaʻano, mākou keʻano o kaʻai maʻamauʻole o kahi meaʻai,ʻo ia hoʻi ka huiʻana - he nui o ka protein, a he mau'aleʻa wale nō.
Nā pōmaikaʻi o ka papa helu o ka meaʻai pāloka no ka pohō kaumaha
ʻO ka papahana o kēiaʻai no ka poho kaumaha ka mea kākoʻo a me nā mea kū'ē. ʻO ka mea mua, e manaʻoʻoeʻo kēiaʻai wale nō ke ala pono loa e lilo ai ke kaumaha me kaʻoleʻeha (ʻoi loa ke alakaʻi i ke kaumaha o ke kaumaha no ka hala o ka puʻu musū). Akā, keʻoluʻolu nei nā hoa paio he mea paʻakikī ke kino e hoʻohemo i ka nui o nā hua palapalū.
Ua pololei nā meaʻelua, aʻo nā mea'ē aʻe. Aʻo kaʻoiaʻiʻo, kahi ma waena.
ʻO kahi maikaʻi loa o ka papa o kaʻaiʻai ka meaʻai no ka poho kaumaha keʻole inā eʻaiʻoe i kahi meaʻai,ʻaʻoleʻoe e makemake e hōʻoki i kekahi mea no ka wā lōʻihi. Eia kekahi, ua hoʻonuiʻia ka hōʻomiʻana o ka pilina i ka hapalua o nā calories a pau i loaʻa me ia -ʻo ia hoʻi, ma kahi hapa āu i loaʻa ai i kāu meaʻai awakea.
ʻO ka meaʻai maikaʻi no ka paukū kaumaha
No laila, ke kumu o kā mākouʻaiʻana he pūlalā. Akā, no ka hanaʻana i ka papa hana o kā mākouʻai no ka lilo o nā mea kaumaha maikaʻi, ponoʻoe e aʻo pehea e koho ai i ka protein pono:
- kaʻiʻo, ka moa, ka iʻa - nā mea momona liʻiliʻi (kāpae i ka puaʻa a me ke keiki hipa), ka moa (ka moa wale wale a me ka pua), iʻa (e hoʻokuʻu i nā iʻa iʻa momona, akā ka momona momona, e like me ka waiāmona, kepauleʻaleʻa, a pēlā aʻe);
- hiki ke hoʻopaʻaʻia i kēlā me kēia 30 moa o kaʻiʻo me ka hua 1;
- kahi nihi (e hiki i 2,5%) - hiki i nā 50 g kini kaʻina, ke makemakeʻia, hiki ke paniʻia me ka lihi (i ka 20% momona momona);
- Milk huahana (i ka 2.5% momona momona).
ʻO kaʻai ka nui o nā lāleʻa hoʻohui - pono eʻaiʻia i ka lā awakea. ʻO nā huahana (ʻoiaʻiʻo,ʻo ke ake) he nui ka cholesterol,ʻaʻole pono eʻaiʻia ma mua o hoʻokahi manawa i hoʻokahi pule.
ʻOhi iʻa, iʻa, a me nā moa.
E hoʻomanaʻo i ka papa helu o ka meaʻai pāloka no ka paʻakikū kaumaha e pono ke hui pū me ka hana a iʻole kekahi mea hana kino'ē aʻe.
ʻO kahi mea koho no ka lā:
- ʻo kakahiaka -'ākiki me nā hua;
- ʻo ka lua kakahiaka nui - smoothie smoothies me nā huaʻani;
- ka lānai awakea - ka iʻaʻona i kālepaʻia me ka huaʻona mea kanu;
- i ke kakahiaka awakea - kefir, lālā a me nā nati;
- ka palaoa - falafel me kahi letus.