Mai ka manaʻo o ka nalowaleʻana o ke kaumaha,ʻo ka meaʻai maikaʻi ka mea e lawe ai i ka nui o nā huaora, nā minerala a me nā mea amino, akā, aia nō i kahi mea hoʻoluʻu kūpono iki. E noʻonoʻo i nā meaʻai e komo i loko o ka menuʻai.
ʻO ka meaʻai maikaʻi no ka liloʻana o ke kaumaha
I mea e lilo ai ka kaumaha, pono i ka mea e pono ke hoʻokipa i ka palena o ka ikehu. Ua loaʻa iā mākou he mau calo he nui, kahi a mākou e hoʻohana ai i ko mākou ola mau. Inā me kaʻai e loaʻa iā mākou ka ikaika nui aʻe, hoʻomaka ke kino e mālama i keʻano o nā pūlaʻa momona. Akā, inā e emi iho ka meaʻai me ka meaʻai ma mua o ka mea e pono ai, a laila e'ōwili ke kino i nā momona momona a hoʻohana iā lākou i mea e ikaika ai.
No laila, hiki iāʻoe ke lilo i ke kaumaha ma nāʻanoʻelua: inā ma ka hoʻonuiʻana i ka hoʻolālā (e hana i nā haʻuki, e like paha), aiʻole ma ka hoʻohaʻahaʻaʻana i ka'ikehuhu -ʻo ia hoʻi, ma ka hoʻololiʻana i ka meaʻai.
Eia kekahi, ua manaʻo nā kaukaʻo ka nele i ke kaumaha i loko o ke kino,ʻaʻole ia he hapa o ka hao a me ke kaomi - ua komo kēia mau mea i loko o ka hanuʻana a ua pono e hoʻemi i ka kaumaha. Hiki ke loaʻa iā lākou me kaʻai a me nā lāʻau lapaʻau.
No laila,ʻo ka meaʻai kūpono loa no ka mea māmā,ʻo ia nā huaʻai a me nā mea kanu i waiwai nui i nāʻano huaora, nā hua puaʻa, hoʻopihaʻia me ka calcium, a me kaʻiʻo, ka pī a me nā nīkeke, kahi e hiki iāʻoe ke hao.
ʻO ka meaʻai maikaʻi loa no ka lilo o nā kaumaha: ka ho'ēmi kalo
ʻO ka pōmaikaʻi nui loa i kou kino me kaʻai no ka poho kaumaha e lawe mai i nā huahana me kahi haʻawina loloa kalo, hiki iāʻoe keʻai me ka makaʻuʻole no ke kiʻi. Eia kēia mau mea:
- kāpena a me ka piʻi piʻi;
- kukama;
- nā lau a pau a me nā moa;
- zucchini a me zucchini.
Eia hou, hiki i ka papa inoa ke komo i loko o nā mea kanuʻole a pauʻole,ʻo ia wale nō nā mea a pau, koe wale nā uala, ka palaoa a me nā legumes.
Nā mea olakino a olakino, waiwai nui i ka hao
No ka loaʻaʻana o ka hao hao i lawa, pono nā meaʻai ma lalo i ka meaʻai -ʻoi aku ma kahi oʻelua mau lālani i ka lā:
- ka pipi, ka puaa, ka pīpē, ka duke a me ka puaki;
- ate;
- nāʻano iʻa iʻa a pau, iʻa -ʻo keʻano o nā meaʻeleʻele a me ka'ōmaʻomaʻa.
- hua'ōpū;
- ka oatmeal, ka buckwheat, ka pi, nā lelo;
- hua hua a me nā hua.
Mai pāʻani i kaʻaiʻana i nā mea likeʻole, no ka mea, he pōʻino ka hao nui, e like me kona nele.
ʻO nā meaʻai a me nā meaʻai maikaʻi, nā mea waiwai i ka calcium
He mea nui loa ka loaʻaʻana o ka calcium nui, i mea e wikiwiki loa ai ka hana o ka liloʻana o ke kaumaha. Hiki ke loaʻa ke kalo ma kaʻai:
- nā lemu a pau;
- nā huaʻai a pau, e like me nā hiʻi ulu;
- nā hua'alaʻula a me nā greens;
- nā hua wai momona momona: ka waiū lapalapa, ka liʻi pua , ka lihi, kaʻaila kawa, kefir.
Hoʻopiha pono kēia mau huahana i ka huina, a ināʻoe e hoʻolālā i kāuʻai mai iā lākou, hiki waweʻoe i keʻano.
Nā meaʻai: e hana i ka meaʻai
Hiki iāʻoe ke hana i kāu meaʻai pono'ī, e hoʻohana ana i nā kulekele pono o ka mea olakino maikaʻi a me nāʻike e pili ana i nā mea pono. Hāʻawi mākou i nā koho kaulike e hiki ai ke lilo i kumu hoʻohālike.
Kō koho 1
- Breakfast: oatmeal porridge me ka waina, ka wai me ka lemon.
- ʻO kaʻaina awakea: kahi hapa o ka mīpona mushroom, kahi salakeke o Pekīpī me ka meaʻono.
- Paʻa ahiahi: kahi kīʻaha o ka waiū.
- ʻO kaʻaina ahiahi: ua kuʻiʻia ka pūnana me ka pīkī a me nā greens.
- Ma mua o ka moeʻana: he wahi liʻiliʻi kefir.
Kō koho 2
- Pōʻakai: nā hua hua a me ka huamata o ke kale kale, ke kē.
- ʻAina: ka moa moa, vinaigrette.
- Paʻa ahiahi: kahi lālā o ka huʻiʻalaniʻole i nā hua.
- ʻO kaʻaina ahiahi: buckwheat, puhiʻia me ka beef, kāloti a me nāʻaila.
- Ma mua o ka moeʻana: he kiʻi liʻiliʻi o ryazhenka.
Kō koho 3
- Breakfast: kahi laiki me nā'āpana'ōpala a me nā'ōhiʻa.
- Lunch: borsch, kaumoa kūkono me ka waiūpaʻa a me ka wai lemon.
- Pākīpiha: inu waiʻona.
- ʻO kaʻaina ahiahi: ka pīpī māmā me nā huaʻai.
- Ma mua o ka moeʻana: he kiʻi liʻiliʻi.
E lawe i nā māhele māhele, eʻai pono - aʻo ka wikiwiki e ho'ēmi i ka kaumaha, me ka hanaʻole i ka hana nui.