Uaʻike nā kaikamahine a pau i ka mea paʻakikī e lilo i ka kaumaha ma ka'ūhā a me nā kīʻaha. No laila,ʻo nāʻai nui loa i kekahi manawaʻaʻole lākou e hāʻawi i nā hualoaʻa i makemakeʻia. No ka liloʻana o ka kaumaha i kēia mau wahi, nui ka hoʻoikaikaʻana. No ka mea,ʻaʻole lawa nāʻai wale nō, ponoʻoe e komo i nāʻoihana kino. Eia naʻe, ua hoʻomauʻia nā meaʻai lāʻauʻai i meaʻai e kōkua i ka hoʻokuʻuʻana i nā'īniha i loko o nā hiʻi a me nā kīʻaha.
Ma hope paha, ua noʻonoʻo kēlā mea kēia mea no ke kumu i loko o ka'āpana o ka'ūhā a me ke kīnā i waihoʻia nā "momona momona" i ka nui loa. ʻO ka hewa o kēia mau mea a pau ke koʻikoʻi, kahi noho maʻamau a me ka meaʻai kalo. ʻAʻole kēia mau mea a pau i ka hopena o ke kino, akā, ma keʻano o ko mākouʻili, ua lilo ia i mea pale a nalowale kona'ōwili.
Makemakeʻo Mysrazu e hoʻomaopopo i ka nui o ka kaumaha i loko o ka'ūpā a me nā kīʻaha me ke kōkua o hoʻokahi hoʻokahi meaʻaiʻole e hana. No laila, ua'ōleloʻia e hoʻohui i kaʻai me nāʻoihana kūikawā kūikawā, a me nā mea hoʻonanea likeʻole (nā huapalapala, nā hua me nā mea likeʻole). Hiki i kahiʻokoʻa holomua ke kōkua iāʻoe e hoʻokō i nā hopena i makemakeʻia.
Nā kūpono no nā hihaka
ʻO keʻano o keʻano o iaʻanoʻaiʻana,ʻo ia kaʻaiʻana i ka 25 grams o ka meaʻai i ka lā hoʻokahi. ʻO kēiaʻanoʻai he mea kūpono ia no nā kaikamāhine i nā mea nona nā kiʻi like. No ka laweʻana i ke kino i ke ala maʻamau, e hoʻopau loaʻiaʻoe mai kāu mau meaʻai meaʻai e like me: mea momona, butter, kirimaluʻula,'ākīpika, ice cream, kaʻono a me ka palaoa, ka balekale a me nā mea momona.
No ka hoʻokahi kenimika e haʻalele i kāu'ōpū Iberader, ponoʻoe e hoʻokomo i loko o kāu meaʻai i kēlā me kēia lā: nā hua maloʻo a me nā hua hou, nā huaʻona, ka iʻa, ka jam a me ka jams, ka palaoa mai ka'ōmole palaoa, ka pī, ka meaʻai a me ka pīni, ka laiki, nā mea leʻa. E like me ka mea i'ōlelo muaʻia, i mea e loaʻa ai ka hopena kūpono, pono e hoʻohuiʻia ka meaʻai pono kūpono me kaʻoihana kino. Ināʻaʻoleʻoe makemake i ka kukeʻana i loko o ka lumi hauʻoli, hiki iāʻoe ke hula, pākī, e kākau inoa i kaʻauʻauʻana, nā'ahuke iʻole e lele paha i ka home ma ke kaula.
Inā makemakeʻoe e hoʻolei aku i nā kenimika hou mai kaʻaoʻao o nā'ūhā a me nā kīʻaha wale nō, akā, e ho'āʻo hoʻi i nā keiki bipi, a laila ua kūpono keʻano o kāuʻai iāʻoe. ʻO kēiaʻai no nā lā he nui e hoʻonui ai i kou kiʻi, a hiki iāʻoe keʻoliʻoli i nā hualoaʻa.ʻO ka mea nui loa,ʻo ia me kaʻaiʻana,ʻaʻoleʻoe e pōloli. ʻO ke kumumanaʻo o ka meaʻai ke kumu ia i ka lā e hiki ai iāʻoe keʻai iʻole 1200 calories. No ka liloʻana i ka kaumaha, ponoʻoe e hoʻokaʻawale i ka sugar, nā mea i'ūna a me nā meaʻono, nā huahana mai ka meaʻai. Eia kekahi, he lā e inu i ka hoʻokahi a me ka hapalua lita o ka wai: nā lāʻau a me keʻano, ka'ōmaʻomaʻo, nā wai, a me keʻano o ka wai maʻemaʻe.
E like me ka meaʻai maikaʻi
Kekahi lā:
- Pōʻakai: ke aniani o 1% kefir a iʻole ke koko (ʻaʻole he mau meaʻoki), kahi'āpanaʻeleʻeleʻeleʻele me kekahi'ōmato a hoʻokahi paha hua.
- Lunch: 200 g o ka moa heheʻe me kaʻiliʻole o kaʻili, kahi lawelawe o ka hua salamālā me ka wai lemon a me ke kīʻaha kope.
- Nina: 200-250 grams o nā hua'alapī (tōmato, kapiʻipiʻi, piʻi), aʻo hoʻokahi a me ka 100 ml o ka waina maloʻo.
- Breakfast: 150 grams o ka saladi, 25 grams o nā pūmoku i hoʻomoʻia, 25 grams o kaʻeleʻeleʻeleʻele a me ke kīʻaha kope / tea.
- Lunch: 50 grams o ka palaoa me ka bala, 50 grams o ka baʻa a me kekahi hua.
- Meaʻai: 200 grams o nā hua'ūina i'ōpala (tōmato, kapiʻipelu a me nā pake), 200 grams o ka palaoa a me 150 ml o ka waina maloʻo.
ʻO ka meaʻai e hāʻawi iāʻoe e lilo iʻelua aʻekolu paha kilokika i kēlā me kēia pule. Eia naʻe, e hoʻomaopopoʻoe i ka nui o nā meaʻai maʻamau, no laila, i ka wā eʻai ai, ua'ōleloʻia e inu i nā polyvitamins, i loaʻa ai i ke kino nā huaola a me nā kumu pono.
Eʻokiʻoki i nā "pepeiao"
Hiki maikaʻi ke mālama i kahi meaʻai no nā wāwae i ka manawa o ka mea tilo. ʻO ka meaʻai ka meaʻai ka mea kūpono no ka ho'ēmiʻana i nā puke. ʻAʻole ka mea wale nō ka hana a ke kinui no ka paʻakikū kaumaha o ke kī a me ke kīpulu, hiki ke hoʻoneʻeneʻe pono ia i ka wai kahe mai ke kino ae hoʻopau i ka haʻaheo. Mahalo i kēia, e hoʻopiliʻia kouʻili.
He mea waiwai nuiʻo Melon, e like me ka lolo. He mea maʻalahi a he mauʻano maʻi ola. Hoʻopili maikaʻiʻia ka Melon e ke kino a hoʻopau i nā toxins, he mea ola maikaʻi aʻoi aku ka hoʻonāukiuki i ka kaʻina. No laila,ʻoi loa ka maikaʻi o ka meaʻai a me ka melon.
Eia naʻe, ma mua o kou hoʻomakaʻana e'ānai i nā "pepeiao" ma nā holo wāwae, ponoʻoe e hoʻopau loa i ke kofe, ke kokoleka, nā mea momona a me nā meaʻono mai kāuʻaiʻana. Hiki iāʻoe keʻai i nā hua a me nā mea kanu e'ōmaʻomaʻo ana: ka pulu, ka lūlū, kukama, pepa, kāpelu, avocados,'ōlaʻi, zucchini, pā paʻi, beana a me nā mea'ē aʻe. Ma waho aʻe o kēia mau huahana, ponoʻoe eʻai i ka hapalua o ke kini a me ka meloni i ka lā. Pono e māhele i kēia māhele iʻekolu mauʻai.
Eia naʻe, no ka mea uaʻaeʻia eʻai kokoke i nā hua a me nā huaʻai uliuli, mai ka huawaina'ōmaʻomaʻo a me ka pea e haʻaleleʻia. Akā, i kāuʻaiʻana i kēlā me kēia pule, ma waho o nā huahana i luna a me nā mea kanu, hoʻokahi wale nō o nā papahana i kākauʻia e like me kēia:
- 50 kaomi kīla i hanaʻia, kahi kīʻaha o ka yogurt meaʻai a me kahi mahele pāʻani paneli;
- 150 maumu o nā haha iʻaila i kaʻaila, kekahi hapa o nā salalā pilikino a me nā'ōlaʻiʻuala hoʻokahi;
- ʻelua pūniu lauʻu maikaʻi me ka'ōmato a meʻelua punetēpē o ka kānina i kāluaʻia.
Iopyat, hoʻokahi wale nō. ʻAʻole hiki iāʻoe ke hoʻokuʻu aku i nā "pepeiao" wale nō ma ke kōkuaʻana o ka meaʻai. ʻO ka mea pōmaikaʻi, hiki ke maʻalahi ka hōʻiliʻiliʻana i nāʻano papahana.
ʻO nā lilo kūponoʻole mai kaʻikeʻana o nā mea'aiwai
Nānā nā Nutritionists i ka meaʻai maikaʻi no nā wāwae:
- Pono e hoʻolālāʻia kaʻai a hoʻokomo i nāʻano momona liʻiliʻi a momona a momona, nā meaʻaila hua, nā hua, nā huaʻai a me nā hua. Eia kekahi, ma iaʻanoʻai, koe wale noʻekolu mau meaʻai, pono e loaʻa nā'āpanaʻekolu.
- ʻO kaʻai wale nō nā huahana kūlohelohe iʻole e mālamaʻia nā mea mālama. No laila eʻono ka meaʻai i mea e hiki ai iāʻoe ke pale i nā hōkai.
- Ponoʻoe e hoʻokomo i nā kinetona i kāuʻai, no ka mea e pāʻani nui ana lākou i loko o ko mākou kino:ʻo lākou ke kuleana no ka hana o ka lolo a me ka hanuʻana, no ka maʻi o kaʻili a me ka lauoho, no ke kaʻina hana kaumaha, a pēlā aku nō.
- Eʻai nā kaikamāhine i 1200 calories i kēlā lā i kēia lā. Hoʻoemiʻia nā calories e alakaʻi aku ai i ka lohi o ka hana kuhi, a he hana kēia i kahi waiwai nuiʻoi aku.
- Pono i loko o kaʻai ke lawaʻana o nā fiber a me nā hua hua.
- Pono nā kinona i ka momona o ka momona, akāʻaʻole hiki iāʻoe ke hoʻopau loa i nā momona mai kāuʻai, no ka mea he pāʻani nui ko lākou no ko mākou kino. A i loko o kaʻai pono e waihoʻia ma nāʻano momona momona, a me nā momona o nā holoholona.
- Ma keʻano o kāu kohoʻana eʻai, ponoʻoe e inu i ka hapalua o ka lita o ka wai i ka lā. No ka hoʻomaluʻana i ke kaʻina hana o ka'alemuʻana a me ka hoʻonui i ka kahanāʻau, hoʻokahi hola ma mua o kaʻai, inu i ke aniani o ka wai maemae (hikiʻoe ke hoʻohui i ka wai lemon).
- Pono nā meaʻai e hoʻonuiʻia e nā hana ākea a i nā hana kino a pau paha: ka hula, nā hana'ōmaʻa, kaʻauʻau, ke holo wikiwiki a me nā like.