Ma lalo o ka meaʻai, meaʻai ka meaʻai e kōkua ai i ke kanaka e noho (aiʻole) i olakino.
No ka mea,ʻo kaʻai maʻamau lōʻihi loa ke kumu o ka meaʻai olakino, e hiki ai iāʻoe keʻaʻa i nā maʻi koʻikoʻi loa. I kēia mau lā,ʻaʻole hiki ke hanaʻia kekahi papahana o ka pohō kaumaha me kaʻole meaʻaiʻai. Hoʻokumuʻia kekahi o kēia mau papahana ma kēlā papa hanaʻai,ʻo ka meaʻai e hāʻawi i ka kino o ke kino hoʻokahi 1,000 calories i hoʻokahi lā. I nā hihia kahi e pono ai ka loiloiʻana o ke kanaka no ka noʻonoʻoʻana, hiki ke hoʻemiʻia ka nui o nā calories iʻaiʻia e ia i ka 800 (a iʻole lalo) i hoʻokahi lā. Me kēiaʻai, he mea ponoʻole e hāʻawi i kou kino i ka ikaika nui.
Malia paha he meaʻono iāʻoe kaʻai meaʻai a me kāna mauʻoihana no ka mea e makemake anaʻoe eʻae i ka kaumaha me kā lākou kōkua. Ināʻo ia, e nānā i kēia mau mea. Hoʻokahi "kilokilo" kilokilo e pili ana i 7.000 calories. Ma nā'ōlelo'ē aʻe, hiki iāʻoe ke lilo 500 grams i kēlā me kēia pule, ke hāʻawiʻoe i 500 calories i ka lā me kāuʻai.
Pehea e kuke ai i ka meaʻai?
Ke hoʻomākaukauʻoe i kāuʻai pono'ī, e pale i nā mea momona, a me nā meaʻai iʻoi aku ka kiʻekiʻe o ka'ōpona carbohydrate. I ka wā eʻoki ai, mai hoʻokomo i nā momona a me nāʻaila i ka meaʻai, no ka mea, he nui kā lākou calorie. "E maikaʻi anei ia meaʻai?" - ke noi maʻamauʻoe. ʻO kaʻaiʻaina kai e pili ana i nāʻano hua likeʻole, no laila hiki iāʻoe ke kiʻi i kēlā mau hui like āu makemake. Eia kekahi,ʻo kahi kino nui, e like me kekahi o nā mea maikaʻi o ka nani, e koi mau ana i nā mōhai liʻiliʻi mai iāʻoe. Hāʻawi mākou iāʻoe i nā hiʻohiʻona o ka mālamalama a me nā meaʻai maikaʻi mai nā meaʻaiʻai e kōkua iāʻoe e lilo i ka kaumaha.
ʻO ka papa kaiʻai e pili ana i 1.000 calories i kēlā lā kēia lā:
- 'Aiʻa momona / Haʻemi: 70 grams o ka tuna i ka wai paʻakai, 70 grams o ka umauma moa.
- Bread / Starches: 2 mau'āpana liʻiliʻi o ka palaoa mai ka palaoa āpau, 80 grams o ka uala.
- Nā hua: 1'elina maiʻa, 200 ml o ka waiʻalani.
- ʻAla huaʻai: 50 grams o ka letus, 50 grams o ka pepaʻala, 60 grams o ke kumalā koko, 50 grams o kāloti kāpeti.
- Nā huahana meaʻai o ka momona momona: 100 grams o ka yoghurt me ka hua, 200 ml o ka waiu momona.
- Fats: 10 grams o ka mayonnaise momona.
ʻO ka papaʻaiʻaiʻai e pili ana i 1,200 calories i ka lā:
- 'Aiʻa momona momona / Pauna: 1 hua liʻiliʻi, ka hapalua o ke kīʻaha o ka peʻa niu, 50 grams o ka umauma moa.
- Bread / Starches: 1/2 kīʻaha o ka oatmeal, 1 paʻi berena, hapalua kīʻaha o ka pī pasi,ʻekolu pīkī.
- Nā hua: 1'anehi liʻiliʻi, 1 alani kala, 1,5 teaspoon cubic melon.
- ʻAlaʻai: hapa hapalua o kaʻiole kaʻi,ʻelua mau'āpana tōmato, hoʻokahi lau o ka lūlū, hoʻokahi kīʻaha brocooli paila.
- Nā hua puaʻa momona liʻiliʻi: 2 mau kīʻaha nui o ka waiū momona.
- Fats: 2 teaspoons hiki i ka momona momona, 1 teaspoon margarine.
- Nā inu: 1 kahe waiʻaila wai.
Ka menu o nā meaʻai i meaʻai ma kahi o 1,500 calories i kēlā lā kēia lā:
- ʻAi / mea pālolo: 50 grams o ka umauma turkey, 80 momona o kaʻiʻo momona liʻiliʻi.
- Bread / Starches: 3/4 teaspoon ka huapalapala, 2 paʻi o ka palaoa, 1ʻuala pāla, 4 mau pīkī.
- Nā hua: 1'anehi liʻiliʻi, 1.25 mau kīʻaha kapu o nā huapalapala hou.
- ʻO nā huaʻai: He mau lau o ka letus a me 2 mau'ōmato, hoʻokahi teaspoon i kālaiʻia me nā lāʻau kākātika, 1 kīʻaha nui o ka hui mea kanu.
- Nā hua laʻa momona liʻiliʻi: 2 mau kapu waiū 1% momona,ʻelua pane.
- Fats: 2 teaspoons margarine, 1 teaspoon mayonnaise momona momona, 2 teaspoons dressing for salalad.
ʻAʻoleʻai ka meaʻai i meaʻaiʻino?
ʻO ka loaʻaʻana o kaʻai a me ka ho'ēmiʻana o nā calorie mai kaʻaiʻole e loaʻa i nā hopena kūlohelohe i kou olakino ināʻikeʻoe e hoʻokomo i kāu mau meaʻai e pono ai. Ma kēiaʻano, hiki ke hoʻohana i nā meaʻai kai haʻahaʻa haʻahaʻa-haʻahaʻa wale nō iāʻoe - inā e hoʻonohonohoʻoe i kāu mauʻoihana kino me ke kūlana o kāu mea i kohoʻia.