Mai nā lāʻau hoʻomalu, nā momona a me nā'ōpelu,ʻo ia ka mea hope loa i kūkuluʻia i ka hapanui o nā meaʻai kanaka. No nā huapiʻa ka loaʻaʻana iā mākou ka ike e hana ai ke kino ma ka hana nui, ka hana a me ke kino a me nā mea a pau. Mai kēiaʻatikala eʻikeʻoe i nā meaʻai e pili ana i nā'ōpona.
He aha nā meaʻai'aleʻaleʻaleʻa?
Ma muli o ka nui o nā waiʻahu i loko o ka huahana, hiki ke hoʻokaʻawaleʻia nā meaʻai waihā a pau i nāʻano likeʻole:
- 65 g aʻoi aku paha no 100 g hua: nā meaʻai me kahi meaʻono momona ka nui;
- 40-60 g: nā huahana me kahi kiʻekiʻe;
- 11-20 g: nā huahana me kahi kikowaena;
- 5-10 g: hua me ka haʻahaʻa haʻahaʻa;
- 2-4,9 g: nā huahana me kahi mea momona momona.
ʻO nā meaʻai i loko o ka nui o nā'ōpona'okikāina e kapu loaʻia i nā meaʻai no ka poho kaumaha (nā mahele o nāʻaoʻaoʻelua).
Ma waho aʻe o kēia māhele, hoʻokaʻawaleʻia nā haʻalulu a me ka maikaʻiʻole. ʻO ka pūʻulu 'ino, hōʻino paha kaʻona, ke kō, a me nā meaʻono (ka pele, kaʻaila cream, nā mea inu karapona, a me nā mea'ē aʻe). Me kaʻai no ka poho kaumaha, pono e hoʻopauʻia kēia māhele mai kaʻai, no ka mea he nui nā calorie nele i kēiaʻai -ʻaʻole lākou e hana maikaʻi i ke kino.
Loaʻa nā'aleʻahuma kūpono i ka mea kanu, ka pali mai ka palaoa kululu, ka palaoaʻai, ka palaoa a me nā lemu. Hoʻomoe mālieʻia a hāʻawiʻia ka manaʻo o ke satty no ka manawa lōʻihi,ʻo ia hoʻi ka meaʻoi loa o ka meaʻai i ka meaʻai.
ʻO kaʻikeʻana i kēlā mea, he pono ka huahana carbohydrate no ka poho kaumaha,ʻaʻoleʻoe e wehe i nā māhele kūpono a e wikiwiki i nā hopena i makemakeʻia.
Nā meaʻai kaiʻehu: i hea a pehea?
E noʻonoʻo e pili ana i keʻano o ka hoʻohālikelikeʻana, ka mea e hoʻokaʻawale i ka meaʻai ma ka heluʻana o nā huapiʻa i 100 grams o ka huahana. E hoʻomaka kākou me nā hōʻailona nui loa a neʻe i kahi mea liʻiliʻi loa.
1. nā meaʻai iʻoi aku ka kiʻekiʻe ma loko o nā huapiʻa:
- ke kō, ka meli;
- nā hua waina, nā lā;
- ka lama, marmalade;
- buckwheat a me semolina porridge;
- ka laiki keʻokeʻo, paʻipaʻi maʻamau;
- nā meaʻaiʻono;
- ka pō a me nā huahana like.
ʻAʻole wale i kaʻai no ka poho kaumaha, akā i ka mea pono kūpono no ka mālamaʻana i nā meaʻai e pono eʻaeʻoleʻia i ia mau meaʻai, iʻole e hoʻonui i ke kino me nā calorie nele.
2. Nā huahana me kahi'enemo waipona kiʻekiʻe:
- berena;
- ka pea a me nā pī.
- kalekaleka (kekahi, nui loa ka waiū a me ke keʻokeʻo);
- halva a me nā pōpō.
ʻO nā huahana mai kaʻaoʻaoʻelua ma kaʻai kūponoʻaʻole eʻikeʻia ma ka papaʻaʻohe - ma mua o ka manawa 1-2 i ka mahina.
3. Nā huahana me kahi'enehi'ōpelu'ūpona:
- kahi kahi a me nā hua like;
- nā huawaina, nā'ōhiʻa;
- kaomi cream;
- potatoes, beets;
- nā hua waina.
Hoʻokomoʻia nā kinai lole no nā mea kikokikona i loko o kēia,ʻo ke kolu o nā kālai - eia me nā huakai nui-calorie, a me nā wai, a me syrki. I mea e laweʻia e kēia mau huahana i ka wā lahilahi,ʻaʻole pono.
4. Nā huahana me kahi mea momona momona:
- squash, paukena, kāpena, kāloti;
- ke kele, ka pears, ka popo, ka piʻi, nā'ākiʻoki, kaʻaila, kawi a me nā hua'ē aʻe.
Hāʻiliʻili ka hā o ka lā i ka nui o nā mea maikaʻi, i hiki i kekahi mea ke kūpono i kaʻai pono. He wahi maʻalahi a maikaʻi ka meaʻai no ke kino.
5. Nā huahana me kahi liʻiliʻi loa o nā'ōpelu:
- lemon;
- ka waiū, kefir, kaʻaila kawa, ka nihi;
- kukama, lālā a me nā'ōmato;
- 'ōmaʻomaʻa, letus;
- nā pūlaʻi hou.
I ka wā e lilo ai ke kaumaha, nā huahana mai nāʻaoʻao 5 a me 4 e lilo ia i mea maikaʻi loa iāʻoe. Eia naʻe, e hoʻomanaʻo, hiki iāʻoe ke ho'ōla hou mai ka nui o nā haʻalima, akā, i ka wā eʻai aiʻoe i nā mea momona. No laila, inā kohoʻoe i nā hua meaʻai - he mea maikaʻi ke nānāʻana i kā lākou mau koho momona.