Nā Huahana Kūleʻa Hua

I kēia ao hou,ʻaʻohe mea e pili ana i nā lole, nā hana a me nā mea'ē aʻe, akā,ʻo ka meaʻai. I kēia lā i ka hoʻohanohanoʻiaʻana, kahi hana mua e mālamaʻia e kahi meaʻai e pili ana i nā hua liʻiliʻi. I kēia mau lā, he nui nā mea e makemake ana e loaʻa ma ka hana a me ka laweʻana i nā waiwai me ka liʻiliʻi loa o nā'ōpalu'oaʻa: ka meaʻai, nā meaʻai, nā paku, a pēlā aku.

He mau hua liʻiliʻi liʻiliʻi nā hua liʻiliʻi?

Ma mua o kou hoʻomauʻana i kēia mau hana, ponoʻoe e hoʻomaopopo i kēia pilikia ma nā mea kiko'ī. ʻO ka nīnau mua e kū ana: "He aha ka mea e pani ai i nā'ōpona?". Hoʻopihaʻia nā huahana i nā proteinia, a, ma ke kumu nui, me ka palaoa a me ka palaoa. Inā hoʻohālikelikeʻoe i ka mea caloric , uaʻikeʻia he 1 g mau haʻalulu me 4 kcal, a me 1 g protein, 4, kcal. No laila,ʻo kēlā mea pani i hoʻololiʻole i ka waiwai waiwai. Inā paniʻia nāʻaleʻale e nā momona, a laila,ʻoi aku ka nui o nā mea o kaʻoihana caloric o nā hua liʻiliʻi.

No ka ho'ēmiʻana i ka nui o nā'ōpona'aleʻa, kekahi mau mea hana hana e hoʻohana i nā mea paʻi,ʻo ia kekahi o nā kumu o ka momona. Eia hou, ua hoʻohuiʻia ka fiber i kēlā mau huahana, he mea pono ia no ke kino, akā maʻaneʻi e nīnau mai ana ka nīnau: "No ke aha e uku hou ai?", No ka mea, hiki iāʻoe ke kūʻai i ka palaoa pāleina, a pēlā aku.

Ke papa inoa o nā huahana o nā meaʻai pāʻani liʻiliʻi

Ināʻaʻoleʻoe e nānā i ka mālamaʻana i nā kānana aʻaʻole kūʻai aku i nā huahana me kahi mea momona momona, aʻai i nā hua maoli, hiki iāʻoe ke hoʻoholo i ka pilikia me ke kaumaha. No ka hoʻomakaʻana, pono pono ka hoʻokaʻawaleʻiaʻana mai kāuʻai meaʻai e loaʻa ana nā'ōpona'okoleka pēlēlī, e like me ka pīlaʻi, kekiiki, ka pīni, a pēlā aku. I ka hoʻiʻana, pono e hana i loko o ka papa inoa o nā huahana i kēia manawa me nā huaʻaleʻa fibrous, e like me ka puaʻaleʻaleʻa, zucchini, asakaba, a pēlā aku.

Ka papa o nā hua liʻiliʻi

Ka papa inoa o nā meaʻai me ka momona momona a me ka papa inoa o ka lā

Inā hoʻoholoʻoe e hoʻohana i kēiaʻano o ka poho kaumaha a hana i nā meaʻai i loko o ka meaʻai, kahi koho e kohoʻia e kōkua iāʻoe:

1. ʻO ka kakahiaka kakahiaka . I ke kakahiaka, hiki iāʻoe ke inu wale i kaʻele aiʻole ke kī, akā,ʻo ke kōpaʻa,ʻoi aku ka maikaʻi o ka meli. Akā, hiki iāʻoe keʻai i nā kēma momona liʻiliʻi, i ka sanwīina o ka palaoa palaoa me ka hīnī a me ka hua manu.
2. ʻO kaʻaina awakea . I kēia manawa, ponoʻoe eʻai i nā meaʻai,ʻo ka hopena o ka mea hiki ke hana i nā mea lean, e like paha, he moa a he veal paha, a me ka iʻa - kamoni. Eia pū, i kaʻaina awakea, hiki iāʻoe ke hoʻomākaukau i kahi sālemona, nā huaʻai hou a me ka mea i hoʻomoʻaʻia. No ka hoʻouluʻana, maikaʻi ka kohoʻana i kaʻailaʻaila a iʻole ka wai lemon.
3. Eʻai . Hiki maikaʻi ke hanaʻia kēiaʻai i 3 mau lā ma mua o ka moe. Hiki i ka papahana ke hoʻohālike i kaʻaina awakea, akā, he mea kūpono ia e hoʻoemi i ka helu o nā huahana. No kaʻaina awakea, hiki iāʻoe ke hoʻomākaukau i ka'ōhū huaʻai aiʻole ka mea kanu.

ʻOi aku ka maikaʻi inā kūʻaiʻoe i nā hua liʻiliʻi liʻiliʻi no hoʻokahi pule. Ma ka loaʻaʻana o ka papa inoa kūpono, e wikiwikiʻoe i ka hana. No laila,ʻaʻole hiki ke hāʻawiʻia i kēlā me kēia lā ma mua o 300 grams o ka ia a me nā iʻa, no ka mea kanu, he nui loa ka papa: kūkoma,'ōmato, kāloti,'oʻiki a me nā mea'ē aʻe, akāʻo ka mea nui loa - me ke kūʻole. Akā, ma ka papa inoa e pono ai ka hanaʻana i ka palaoa o ka palaoa, nā huaʻai, ka paʻakai liʻiliʻi, nā huapalapala waiū, nā nati, a pēlā aku.

ʻO ka mea nui,ʻaʻole ia e hoʻolālā aʻaʻole hoʻi e wehe loa i nā meaola a pau, no ka mea, e hōʻiliʻili ana ke kino i nā hua palaho. ʻO ka maʻamau he 60 g mau lāʻau'aleʻa i kēlā lā kēia lā.

Nā pōmaikaʻi o ka hāʻawiʻana i nā mea liʻiliʻi liʻiliʻi:

1. ʻAʻole ponoʻoe e noʻonoʻo i nā'ōpelu e like me ka calories.
2. ʻO nā mea haʻahaʻa me ka momona.
3. Kōkua e hoʻololi i ka meaʻai kūpono.
4. E kōkua i ka hoʻokuʻu i ka kaumaha kaumaha i loko o ka manawa pōkole.