ʻOhe kīlapa,ʻo ka'ikeleʻa o ka calo aʻaʻole kūpono loa me nā meaʻai,ʻo ia kekahi o nā punahele punahele loa o nā poʻe. ʻO ka mea hikiʻole ke hāʻawi i nā'āpana wai inu, he mea pono keʻike i kaʻai ponoʻana i nā pālaʻi i hoʻopiliʻia, i meaʻole ka pōʻino i ke kiʻi.
ʻO ka pālaʻiʻuala ia?
E like me ka nui o nā meaʻono loa,ʻo nā'ōlaʻi i hoʻopiliʻia he meaʻino. ʻO ka hōʻiliʻiliʻana i kahi kupapaʻu'ōpiopio e hoʻopau loa i nā meaʻai a pau a me nā kumu huakai, ua hoʻopihaʻia nā pālaʻiʻaila me kaʻaila, i kekahi manawa e hoʻonui i ka helu o ka lelo i ka mea i hoʻomākaukauʻia. No ka hoʻohālike, 192 kcal i loko o ka homemade i hoʻopiliʻia i nāʻuala, aʻo kaʻaila i hoʻomoʻaʻia i loko o ka paʻi Farani hiki i ka 400 calories.
Me nā papa hana kuke'ē aʻe, ua loli kaʻoihana ike o nā pīlaʻiʻuala. ʻO ka kiʻekiʻe loa i loko o nā pālaʻiʻuala me nā hua a ma ka momona he 308 a me 250 kcal. ʻO nā mea Caloric o nā'ōlaʻiʻuala me nā haloha a me ke kāpena i lalo - mai 125 a 150 kcal.
Ehia mau hamoʻaleʻa i loko o nā pālani i paʻiʻia?
ʻO ka helu o nā'ōpelu i 100 g o nā pīlalaʻuala he 24 g - he kiko kiʻekiʻe kēia. ʻO ka helu o ka papa helu kānana o kēia kepa he 95,ʻo ia hoʻi no ka maʻi maʻisā he pāpā ia i kaʻaiʻana i nā pālaʻi. No ka poʻe eʻai nei,ʻo kēia nui o nā'ōpelu'aleʻa he nui loa ia e pili ana i nā momona, aʻo ia he 9.5 grams i loko o nā pālaʻi paʻipaʻi, a ināʻaʻoleʻoe e mihi i ka waiū i ka wā e 'ai, aʻoi aku ka nui, e like me kaʻonoʻana o kaʻuala.
ʻO nā meaʻai i loko o nā momona a me nā'ōpelu i ka manawa like, heʻino loa ia i ka huina. Hiki i nā'ōpū 'ālea i loko o ka'ōmole a mālamaʻia i loko o ke akepaʻa no nā koina olakino o ke kino, a me nā momona - me ka hapa palena (5%) i ka momona. Ma ke ala, hiki i ka liloʻana o ka glycogen hiki ke lilo i momona, akā, e koi ana kēia i nā kumu kūʻaiʻoi aku o kaʻoihanaʻoi aku.
Pālaʻiʻia nā kīhāpai a me ka pīpī
ʻAʻole hiki ke kau i ka kaumaha ma luna o nā'ōlaʻi paʻi i kekahi. Eia naʻe,ʻo ka hōʻoleʻana i kāu mau punahele punahele pinepine i ka hopena i kaʻai a me ka hoʻonohonohoʻana o ka paona paʻakikī paʻakikī. ʻO ia ke kumu i'ōleloʻia ai nā meaʻai i nā manawa kūpono eʻae i nā mea hoʻonāukiuki. I kekahi manawa, hoʻokahi manawa i kēlā me kēia puleʻelua. Inā hahai ka mea i kaʻai i ka pule a pau, i ka lā Sabati, hiki iā ia keʻai i kahi'āpana o nā pālaʻiʻuala, me ka nui o nā salakeke'ōmaʻomaʻo, kukoma a me nā'ōmato. I loko o ka pule e hiki mai ana, pono e holoiʻia nā hua pāpāʻia. Ināʻaeʻoe e hoʻokaʻawale i kaʻai ma kēiaʻano,ʻaʻole lākou e hōʻino i ke kiʻi, akā, no kaʻikeʻana i kaʻikeʻana, e maʻalahi ka hoʻoponoponoʻana i kaʻoihanaʻai.
ʻO ka'ōlapalaʻuala i loko o ke kapaʻaʻahu,ʻaʻole iʻokiʻia, hiki nō ke komo i loko o ka meaʻai o ke kaumaha. He maikaʻi loa kēia mea kanu -ʻoiai he mau huamona C, nā amino acids, me nā meaʻole e hikiʻole ke hoʻololiʻia, a me nā mea kohuke.
ʻAʻole hiki i ka mea kanu ke hōʻeha i ke kaʻina hana o ka nalowaleʻana o ke kaumaha,ʻaʻole hiki keʻaiʻia me kaʻiʻo, iʻa a me nā meaʻai. ʻOi aku ka maikaʻi o ka hui pūʻana i kaʻualaʻuala me nā mea kanu, nā kukama, nā'ōmato, kāpena (ʻo ia hoʻiʻo ka sauerkraut), nā halani paʻakai.
Aia nā'ōlalaʻuala a me kekahi mau meaʻai. Eia kekahi laʻana, kaʻai o ka lā mua o kaʻai
- no kaʻaina kakahiaka e ponoʻoe eʻai i ka'ōlapa 2 i kīpalaʻia i kahiʻaʻahu, inu i ke kelehe kefir;
- no kaʻaina awakea - 200 grams o ka paila i kuʻiʻia me kaʻailaʻaila, kāpena a kāmaʻa kūmaʻa paha, iʻaʻahuʻia me ka yoghurt maoli;
- no kaʻaina awakea - hoʻokahi salakeke o ka 1ʻalani a me 1 huahua, kāpīpīʻia me ka wai lemon a me kaʻailaʻaila;
- Ma keʻano he meaʻai i ka manawa o ka'ōlaʻi, hiki iāʻoe keʻai i ka'ōlaʻa aiʻole kaʻalani.