He mau māla no nā meaʻai pinepine i nā haleʻaina:
1.E hiki iāʻoe ke koho i kekahi haleʻaina, ma nāʻano kūpono, eʻai i loko o ka meaʻahaʻaina ka meaʻai wikiwiki - i loko o kekahi o lākou aia he huamona huaʻai hoʻokahi.
2. E noi aku e lawelawe i kaʻaila i kahi kaʻawale (no laila hiki iāʻoe ke hoʻomalu iʻole aiʻole hoʻohana paha ia i ka pahu). Inā ua hoʻolālā muaʻia nā salamona, ponoʻoe e makemake i ka vinaigrette,ʻaʻole kaʻoliva:ʻo ka waila o ka wīne iʻoi aku ka hewaʻole ma mua o nā kūmole e pili ana i ka mayonnaise.
Z. Mai hopohopoʻoe e hele i kaʻaina awakea. Loaʻa iā ia kona mau "morees". Ma keʻano kūlana, he mau'āpana liʻiliʻi kēia a me nā kīʻaha maikaʻi loa o ke olakino: ka'ōlaʻiʻuala, nā kuki, ka pasta.
4. Inä he hiki, e koho i ka meaʻualaʻuala, 'aʻole ka pailalala, ka hulu maʻamau, a me ka paila'uapili:ʻo ka lua o nā mea heʻoi aku ka nui o ka'enela glycemic, a no laila hiki iā lākou ke hoʻonui i ke koko o ka paʻakai.
5. Ma loko o nā haleʻaina, aia nā ipu maikaʻi e like me nā meaʻai a me nā meaʻai. I Iapana e hiki iāʻoe ke lawe i nā sashimi, ka shish kebabs, ka miiso miso, a sushi (ka mea hope loa i ke ao). I kaʻItalia - pasta, kohoʻana i keʻano o ka'ōmole bolognese a iʻole ka waiūpaʻa a me ka pasta lōʻihi a me ka lahilahi (e emi ana lākou ma lalo o ka momona).
6. Inā eʻaiʻoe i ka meaʻai, lawe i ke kele, maikaʻi aʻe - hua hou. Ināʻoe eʻai i ka meaʻai i kaʻaina ahiahi, ma mua o kou moeʻana, e hele e hele.
Nā rula koʻikoʻi no ka poʻe i unuhiʻia i ka meaʻono:
1. Eʻai mau. Malia paha he meaʻoluʻolu ke kino no ka mea i loko o ka lā e hoʻopilikia loaʻoe iāʻoe iho i kaʻaiʻana. ʻO ka meaʻai kūpono iā ia -ʻo kahi o nā mea maʻalahi (aʻoi aku kaʻono ") e loaʻa ai ka nui o nā calories e like me ka hiki wawe.
2. E ho'āʻo e hālāwai i ke kino o ke kino no nā'ōpona i kahi'ē aʻe. Ma mua o nā pōpō a me nā leʻaleʻa, e hāʻawi iā ia i ka palaoa palaoa a meʻole ka muesli maikaʻi.
Z. Inā makemakeʻole ka makemake eʻai i kahi meaʻono, eʻoluʻoluʻoleʻoe, e hāʻawi iāʻoe iho i mau hua maloʻo.
4. I loko o nā manawa "kūkohu", e hāʻawi iāʻoe iho i kahi kīkalekalekaleleʻeleʻele: 6 g a 45 kcal me ka hōʻehaʻole i ke kiʻi.
ʻO nā kānāwai maikaʻi loa no ka poʻe e makemake ana e normalize i ka'āpana wai-kūmole o ke kino:
1.E hoʻopau i nā huaʻai meaʻai e hoʻomaʻemaʻe i ke kino: keʻokeʻo keʻokeʻo a me nā mea i hoʻolapalapaʻia mai ka palaoa'alaʻula; nā huaʻai a me nā kapena, nāʻano solanaceae (kelala, nā'ōmato, ka hua Bulgarian maikaʻi, eggplant).
2. E komo pū i loko o kāu huaʻai, e hoʻomanaʻo e hiki ke hoʻopau waleʻia nā avocados, cranberries, currants, plums a me nā kala nui nui ma nā mea liʻiliʻi wale nō. ʻO nā hua'ōhiʻa, ka maiʻa a me nā melo he mea liʻiliʻi a hoʻokaʻawaleʻia mai nā meaʻai'ē aʻe.
3.ʻO ka lakio o ke kumuʻalo (ka kāloti, ka beets, ka hulu) aʻaʻole ke kumu (ʻohi, ka lau, nā hua) i loko o ke kaʻinaʻai he 1: 3.
4. E hōʻole i nā hua o nā mea momona (keʻano o ka meaʻulaʻula e manaʻo waleʻia)ʻo nā keiki manu momona,ʻo ia hoʻi nā huapalapala paʻi, nā kui a me nā kui. E hōʻole i kaʻaiʻana i nā meaʻai nui (bread, peas, rice) me ke keiki hipa.
Nā kānāwai no ka poʻe paʻakikī i ka hoʻonohonohoʻana i nā meaʻai ma ka keʻena:
1. E aʻo i kahi e pili ana i ka keʻena. Malia paha he hale liʻiliʻi paha, kahi cafe a me kahi'āʻunu kokoke, kahi e hiki ai iāʻoe ke hele i kaʻaina awakea a kūʻai aku i kahi meaʻinoʻole e lawe ai;
2. E hele a kipa i nā hale kūʻai kūʻai kokoke. Hiki paha i kahi o lākou ke kukeʻana, kahi e hiki ai iāʻoe ke kūʻai i kahi'āpana o ka mea i hoʻolapalapaʻia aiʻole i iʻa iʻa. Mayonnaise, claret, kekahi "scrap" mai kahi'āpana hiki ke wehe. Aʻo ka hopena hualoaʻa i kēlā me kēia hihia, eʻoi aku ka maikaʻi ma kaʻaina ahiahi ma mua o ka lawelaweʻana i ka ice cream a i ka papa nihi. Inā he hale kuke ka keʻena, kūʻai i nā huaʻai, nā lau a me ka hoʻomākaukau i kahi salakeke māmā.
3. Ua maopopo iāʻoe "ʻo ka laweʻana i kaʻai meʻoe"ʻaʻole ia e manaʻo e lawe i kahi wela me ka'anua a me kahi kāpena me ka pote i ke keʻena. E hana i ka sāladona a iʻole ke olakino maikaʻi, ka "sahuone", ka waihoʻana i waena o nā'āpana o ka palaoa palaoa piha i kahi'āpanaʻohe moa i hoʻolapalapaʻia, he salati'ōmaʻomaʻo,ʻo nā tōmato a me nā kukama.
4. Hoʻoulu i kahi "huahana laulima" ma kahi hana. Hiki ke mālama ponoʻia kekahi mau huahana no ka manawa lōʻihi: muesli, flakes,'āpala piha, nā hua, hua maloʻo. Hiki i nā'āpala ke hana waha no hoʻokahi pule. Eʻai i kaʻai ma ka keʻena: i kēia lā i kahiʻaina Italia, apopo i ka'ōlelo Kepanī.