ʻO ka meaʻai ma hope o ka hānauʻana e hāʻawi i ka makuahine i nā calorie - ma mua, i ikaika a ikaika, aʻo ka lua, i hiki i kona kino ke hoʻopiha i ka lako waiū. I kekahiʻaoʻao'ē aʻe, e hanaʻia ka meaʻai ma keʻano i hiki i ka wahine ke lilo i nā kilokilo i'ākoakoa i ka wā o ka hānauʻana. Akā, ma hope o ka hānauʻana i ka wahineʻaʻole hiki i ka manawa e hānai ai i kāna pēpē - pono e mālamaʻia kēia i ka wā e kamaʻilio ana i kahi pono o kahi makuahine'ōpio. E noʻonoʻo i nā huahana e pono ma kāna papa.
Nā Paena
ʻO kaʻaiʻana o ka wahine ma hope o ka hānauʻana, e komo iʻekolu mau'āpana o ka protein i ka lā - ināʻo ia i ka umauma, a me 2 mau kōkua - ināʻaʻole ia e hānai i ka umauma. No hoʻokahi'āpana hiki iāʻoe ke lawe:
- 2.5 aiʻole 3 mau kīʻaha momona a liʻiliʻi paha;
- 1.25 mau kīʻaha o ka waiu momona me ka momonaʻole;
- 1.75 mau kīʻaha momona momona;
- 0.75 paipu o ka nihi liilii;
- 2 hua nui (pono - me ka protein);
- ʻo kahi o 100 grams o ka iʻa, kaʻiʻoʻulaʻula a me ka moa.
ʻO nā mākuahine i hānai i nā māhoe aʻekolu paha, pono e hoʻonui i kekahi mauʻano o nā protein i kā lākouʻai o kēlā me kēia lā ma hope o ka laweʻana, hoʻokahi no kēlā me kēia keiki. ʻO nā meaʻaiʻole eʻaiʻole i nā meaʻai hoʻomalu holoholona ka mea e hoʻonui i kekahi mea (protein protein) i kēlā lā i kēia lā, no ka mea,ʻaʻole iʻoi aku ka kiʻekiʻe o nā meaola o nā mea kanu e like me ka maikaʻi o nā meaola pilikino.
ʻO ka momona i kaʻai ma hope o ka hānauʻana
I ka wā'ōpū, pono ka wahine i ka momona nui loa, a hiki i kona kino ke kūpaʻa - me kaʻole e hoʻopilikia iā ia iho -ʻoiai me kēlā mau meaʻai waiwai i ke cholesterol. Eia naʻe,ʻo kaʻaiʻana i ka makuahine ma hope o ka hānauʻana, pono e komo i loko o ka palena palena o nā mea momona. Eia kekahi, pono iā ia e nānā pono i keʻano o nā momona āna e koho ai.
I ka maʻamau, pono i kahi kanaka makua ke hoʻokomo i loko o kāna papa hana i kēlā me kēia lā ma mua o 30% o ka momona. ʻO ka mea i manaʻoʻia i ka maʻi o ka maʻi a iʻole ia i pānaʻiʻia e lākou, pono e kaohi i ka hoʻohanaʻana i nā mea momona i loko o nā meaʻai.
Eia kekahi laʻana, inā he 56 kilokani kou kaumaha nui, ponoʻoe i 1900 calories i kēlā lā i kēia lā, aʻo 30 hapaha ka mea e momona. Hoʻohālikelike kēia i kahi 4.5 mau lālā o ka momona i ka lā.
E hoʻonuiʻia ka hapalua o ka momona:
- 2 punetēpuni i kāhiʻia i ka pī Parmesan;
- 2 punetēpuni i kōmoleʻia;
- 100 maumu o kaʻiʻoʻulaʻula;
- 200 maumu o ka pipi a me ka moa moa (skinless);
- 1 egg egg;
- 9 pālaʻi'ulala;
- 1'āpana keke.
ʻO kahi hapa nui o ke kaikea:
- 1 ka 'aila puna puna a me ka mayonnaise;
- 170 grams o nā mea momona liʻiliʻi;
- 1 kaona o ka salakeke maʻamau;
- 40 momona o ka mea momona.
Nā huaʻona'ōmaʻomaʻo me ka'ōmaʻomaʻo
I kaʻaiʻana o kēlā me kēia lā ma hope o ka hānauʻiaʻana o kēlā mau mākuahine e hānai iā ia, e komo i loko o 3 mau hua o ia mau hua me ka hua. Ināʻaʻole hānai ka wahine, eʻai waleʻo ia iʻelua mau lā i ka lā. Loaʻa i kahi lawelawe:
- 2 apricots;
- 1 ka melonai;
- 1/2 pahu kāmeka;
- 1 zucchini.
ʻO ka Vitamin C
Inā he nīnau no ka hānaiʻana i ka makuahine hānai, ma hope o ka hānauʻana, pono iā ia e hāʻawi i kona kino i nā'āpanaʻaiʻelua o ka meaʻai me ka lāʻauʻona C i kēlā me kēia lā. Hoʻokahi mea lawelawe e like me kēia:
- 1/2 kīʻaha o ka huapalapala;
- 1/4 o kahi liʻiliʻi liʻiliʻi;
- 1/2 huaʻopa;
- 1ʻalani;
- 1/2 nui iwiwi aiʻole mango;
- 1 ka meaʻono;
- 1 kīʻaha wai wai.
Kaomi
Ma ka papa hana o kā lākouʻai ma hope o ka hoʻounaʻana, e hoʻokomo nā mākua hānai i 5 mau pona o nā meaʻai i nā mea i loaʻa i ka wai i kēlā me kēia lā. Ināʻaʻole hānai ka wahine, eʻaiʻo ia iʻekolu mauʻai o ia meaʻai i ka lā. Hoʻokahi mea lawelawe i:
- 2 mau'āpana (Parmesan, nā huluhuluʻeleʻele, nā hulu melemele) - ka nui o kahi pahu pahu;
- 1 kaona o ka waiū momona.
ʻO ka hao
ʻO ka pono kūpono o nā wāhine ma hope o ka hānauʻana, he hoʻokahi aʻoi aʻe paha o nā huahana hao. ʻO ka hao, ma nāʻano likeʻole, aia i loko o ka pipi, nā molassesʻeleʻele, ka pele, ka moa, a me nā lekile'ē aʻe, ma nā sardine, nā nati, ma nā hua puaʻa, nā'ōniʻi a me ka ate.
ʻO ke akepaʻa, ponoʻole keʻai ikiʻia, no ka mea he nui ka cholesterol kiʻekiʻe, a no ka ate,ʻo ia keʻano o ka mea nāna e mālama i nā mea a pau i loko.
No hoʻokahi lawelaweʻana, hiki iāʻoe ke lawe i 1/2 kīʻaha tira bean.
ʻO ka paʻakai ma hope o ka hānauʻana
ʻOiaiʻo ka paʻakai e pono ai noʻoe i ka wā'ōpū,ʻo kāuʻai i kēia manawa, ma hope o ka hānauʻana, e lilo i mea kānaluaʻole. E lawe i ke kānāwaiʻaʻole e mālama i loko o kāu lumi kuke i meaʻai he nui ka paʻakai - pistachios salted, marinades, pilakeke. E noʻonoʻo e pili ana i kāu meaʻai
E hoʻomanaʻo i keʻano o nā meaʻai āu e makemake ai e hāʻawi aku i kāu keiki - ināʻaʻoleʻoe e hoʻomoe i ka paʻakai o ke keiki. Eia kekahi,ʻaʻole hiki i ke kino o nā kamaliʻi ke hana i ka sodium nui.
Holo i ka meaʻai ma hope o ka hānauʻana
ʻO ka meaʻai o ka wahine hānai ma hope o ka laweʻana, e hoʻokomo i nā kapu he 8 o kēlā me kēia lā. Ināʻaʻole hānai ka wahine i kāna pēpē, ponoʻo ia e inu i ka 6 a 8 mau kapu i ka lā.
He aha nāʻano wai e pono ai i kahi makuahine ke komo i kānaʻai? Ma hope o ka hānauʻana, ka wai, ka waiū, ka huaʻona a me nā wai hua, ka meaʻono a me ka wai kalapona kahi maikaʻi loa. Eia naʻe, e makaʻala a mai inu i nā mea nui ināʻoe e hānai i ka waiu - no ka mea e hiki ke hoʻopili i ka hanaʻana i ka waiū. (ʻO ka nui o nā mea iʻoi aku ma mua o 12 mau kapu i ka lā).