Ka nui o ka waiwai o nā huahana

ʻO nā hana a pau e hana nei ma ka honua nei e makemake ai i nā hoʻokomohana ike ma nāʻano likeʻole, aʻo ka hana o ka hana nui o ka'ōpoki a pau he meaʻole. ʻO ka nui o ka ikehu o nā huahana, a me nā kāloi ka nui,ʻo ka nui o ka ike i hoʻokuʻuʻia i loko o ke kino o ke kanaka mai kaʻai i ka manawa o ka'ōmole. Hōʻikeʻia ia i nā kilokilo (kcal) aiʻole kilololo (kJ) i heluʻia no 100 g.

Ka waiwai waiwai o nā meaʻai

ʻO ka papa hana o kaʻai,ʻo ia nō nā proteins, nā'ōpona a me nā momona, ka māheleʻana, hoʻokuʻu lākou i ka ike e pono ai ke kino. ʻO ka koi ikaika ka mea kūpono loa o ke kumu waiwai o kaʻai i nā lilo hoʻokahi o ke ola no ka ola. Loaʻa kēia:

• pono ka mea nui no ka hana piha o nāʻano a pau;
• Ke kākoʻo - pono no ka holoʻana o ke kino;
• Hana - no ke aʻoʻana a me nā kaumaha hana'ē aʻe.

ʻO ka hoʻohuiʻana o nā meaʻai likeʻole heʻano likeʻole. Ua manaʻoʻia e pili ana i kēia mahele:

1 g momona = 39 kJ (9.3 kcal)

1 g o nā hamoʻaloka = 20 kJ (4.7 kcal)

1 g proteins = 17 kJ (4.1 kcal)

Ma ka helu o nā kiloloka a me nā kilokilo e hiki ai iāʻoe keʻike i kaʻike kūpono e pili ana i ka'ikehuhu o ka huahana. ʻO kekahiʻano pilikino i ka hoʻoholoʻana i ka mea caloric ka mea i hoʻomākaukauʻia, kahi o kahi mālama a me ke kumu.

ʻO ke koi o kēlā me kēia lā no ka makahiki he kanakolu mau makahiki i ka kaupaona he 11,000 kJ (2,600 kcal). ʻO kaʻikeʻana i kēia helu a me ka helu o nā calorie i nā huahana, aia ka manawa kūpono e koho ai i ka meaʻai maikaʻi noʻoe iho e alakaʻi i ke ola piha. Hoʻohana nā wāhine i 15% no ka mea, no ka nui o nā momona o ke kino.

Ka waiwai waiwai o nā meaʻai

Nā huahana me ka "ike" kūpono ike

Loaʻa nā huahana i loaʻa kahi kūlike i "kelepona". ʻO kēia ka manawa,ʻo ka mea ma ka hōʻomiʻana i kēia huahana meaʻai eʻoi aku ka ikaika ma mua o ka loaʻaʻana o ia mea.

Akā,ʻaʻole ia he manaʻo inā e hoʻokomoʻoe i kēlā meaʻai i kāuʻai, hiki iāʻoe ke puhi i kāu mau paona a pau, aiʻole ma ka huiʻana me nā mea momona,ʻole ka waiwai caloric.

Ke papa inoa o nā huahana me "kaloleʻaiʻole":

1. ʻO ka mea inu - nā wai hou i kāomiʻia, ka waiʻaila mineral, ka'ōmaʻomaʻo me ka kōpaʻaʻole.
2. Nā hua - nā hua'alapona a pau, nā popo, melon, piʻi.
3. ʻO nā lālā Berries he mau currants, blueberries, cranberries.
4. ʻO nā huaʻakai - ka'ōmato, kāpīpī, kāloti, nā pepa, nā radish.
5. ʻO nā meaʻai a pau loa keʻono.
6. Greens - mint, paʻi, letus a me dill.

Nā mea i hoʻohanaʻia:

1. ʻO ka palena o kēlā me kēia lā e pili ana i 550 grams, hiki ke hua i ka hua a meaʻai paha.
2. E kākoʻoʻia ka Immunity e nā hua hou.
3. Mai hoʻohana i nā'ākena momona, kāpili iā lākou me kaʻaila aiʻole kaʻailaʻaila.
4. Pono kaʻai i nā proteins a me nā momona no ka hana maʻamau o ke kino.

Nā huahana me ka nui o ka ikehu

Loaʻa nā'atila i nā meaʻai likeʻole, i hiki ke māheleʻia i nāʻano he 6:

1. Nui loa (mai 500 a 900 kcal / 100 grams) - ka pata, nā baleka kūikawā, nā huapalapala a pau, nā pōpō, puaa a me ka sausa.
2. Nui (mai 200 a 500 kcal / 100 grams) - kaʻaila a me nā mea momona-waiū, ice cream, nā kui, ka mea hānai, ka iʻa, ka berena, ke kō.
3. Kūleʻa (mai ka 100 a 200 kcal / 100 grams) - ka niʻi lihi, ka pipi, ka līpū, nā hua, ka mea kepau.
4. Ka liʻiliʻi (mai 30 a 100 kcal / 100 grams) - ka waiū, hake, hua , nā hua, ka mea kanuʻuala, kāloti hou, ka hua.
5. Ka liʻiliʻi loa (hiki i ka 30 kcal / 100 grams) - kāpena, kūkono, pākī, letus,'ōmato, hahiha.

No ka liloʻana o ka kaumaha, e hōʻoia i ka nui o nā calorie āu eʻai ai.