ʻO ka meaʻai kūpono no ka pauʻana o nā kaumaha: ka meaʻai menu no hoʻokahi pule

E nā kaikamāhine i ho'āʻo i nāʻano a pau e lilo ai i nā paona paona, iʻike pinepineʻia e kekahi me kekahi, e aʻo iāʻoe i ka meaʻai e mālamaʻia no ka poho kaumaha. Eia naʻe, e hoʻomanaʻoʻaʻoleʻo nāʻano a pau i kūpono no kekahi, e like me ka pono o nā mea'ē aʻe. ʻO ka mea nui, mai hoʻokaumahaʻoe iāʻoe iho ma ka hāʻawiʻana i kāu mau meaʻai punahele, inā loaʻa kahi ala maʻalahi no ka hakakā i ke kaumaha - eʻai pono.

Nā kumuhana o kaʻai kūpono no ka pohō kaumaha

ʻO ke kuhi hewaʻole i hanaʻia e nā poʻe e ho'āʻo nei e hoʻokuʻu i nā paona'ē aʻe,ʻo ka pōloli. I ka manawa mua e loaʻa ana iā lākou ka manawa e lilo ai ka kaumaha, akā e hoʻi hope. Loaʻa kēia ma kaʻikeʻanaʻaʻole mālamaʻia kaʻai kaulike. No laila, e nānā mua mākou i nā kumu maʻalahi o ka meaʻai pono, a ma hope aku - he mau koho no kaʻai meaʻai no hoʻokahi pule.

1. ʻO kaʻai kaulike. ʻO ka mea mua,ʻo ia ka lā o nā protein, nā momona a me nā'ōpona'aleʻa e like me keʻano maʻamau - e pili ana i 30-40 g mau proteinia a mai 25 a 35 g mau momona.
2. E kāleka i ka "o ka papa". Hoʻokaʻawale i ka mea i hoʻopaʻaʻia ma loko o ka pāpale i 3 mau'āpana: 50% nā huaʻai a me nā greens, 25% nā pahuhuka paʻakikī (e like paha me nā meaʻai, legumes) aʻo nā 25% i koe he mau protein (iʻa,ʻiʻo, iʻa iʻa).
3. ʻO ka hui kūpono o nā huahana. No ka paʻakikī nui o ke kaumaha e ponoʻoe e noʻonoʻo pono i nā'ōpala o nā meaʻai mai nā meaʻai a me kā lākou hui pūʻana i waena o lākou iho - e like me kaʻaiʻana i nā kāloti me ka kirīmiʻula, iʻa iʻaʻala me kaʻaila meaʻai, a pēlā aku.
4. I ka pōloli, hoʻonā i kou make wai. I kekahi manawa, inā makemakeʻoe eʻai, makemake maoli kou kino e inu. Eʻike i kaʻokoʻa i ka pōloli a me ka make wai, e inu i ka'ōmole o ka wai - ināʻaʻole i hala ka manaʻo o ka pōloli, a laila hiki iāʻoe keʻai.
5. Hāʻawi i nā hua liʻiliʻi a me kaʻai wikiwiki - he nui nā meaʻino i loaʻa iā lākou, no laila hoʻomākaukauʻoe. No laila, e hōʻoiaʻiʻoʻiaʻoe i nā mea o kāu papa meaʻai.
6. ʻO ka meaʻai maʻamau -ʻo kahi o 40 mau manawa, no ka meaʻo kēia ka mea e hāpai ai i ka hoʻonaninona maikaʻi - hoʻopoina i ka hana o kaʻaiʻana i ka hele.
7. Mai pīpī kakahiaka -ʻo kaʻai mua i kahi manawa hoʻokahi ma hope o ka alaʻana,ʻoiai e pau i ka ike i ke kino a me ka hiamoe.

Nā lālā o ka meaʻai pono no ka pohō kaumaha

• Nui nā meaʻai i ka fiber, no laila ua hāʻawiʻia ke koho i nā mea kanu a me nā hua. ʻO ka palena palena i kā lākou helu,ʻaʻole ia, akā e pono keʻai i 400 mau kala o nā huaʻai a me nā hua i kēlā me kēia lā.
• ʻO nā iʻa a me nā iʻa he nui nā protein. Eia naʻe,ʻoi aku ka maikaʻi o ka laweʻana i ka iʻa hou no ka kukeʻana, no ka mea, ua lilo i 70% o nā protein i ka wā e hoʻomaha ai.
• ʻO kahi māhele o kaʻai no hoʻokahi pule heʻai. Hoʻopiʻiʻia ka lihi no ka lōʻihi, no ka mea, hana ia e like me ke kumu o nā haʻalūlū lōʻihi, akā hoʻohemo ia i ka pa a me ka wai. ʻO ka Buckwheat ka nui o nā manuale maikaʻi,ʻoi aku ma mua o ka oatmeal.

Nā koho koho o nā koho maʻamau no ka hebedoma

Pāʻina no ka wiki # 1:

1. ʻO kaʻaina kakahiakaʻo ka'ōkena me nā huaʻona aiʻole ka lihi momona momona me ka yogurt momona liʻiliʻi. ʻElua mau lā ma hope o kaʻaina mua, hiki iāʻoe keʻai i ka hua, nā huaʻai a me nā hua maloʻo.
2. No kaʻaina awakea, e kuke i ka kuke, i ka huaʻai huaʻai a me ka meaʻai meaʻai. I loko o kekahi mau hola e hiki ai iāʻoe keʻai i nā huaʻai a me ka hua manu paʻakai.
3. No kaʻaina awakea, e hana i iʻa no nā kāneʻelua a iʻole kaʻaila, aʻo ka hoʻolālā e hoʻoulu i nā huaʻai i kāu kohoʻana;

Ma waena o nā meaʻai e inu i ka 0.5 lita o ka wai.

Pāʻina no ka wiki # 2:

1. Breakfast: nā meaʻai me nā mea hoʻolālā - laiki iʻole ka pākī, ka saladi, ka wai me ka lemona a me ka lau nahele. ʻO nā huaʻai'āpanaʻai a iʻole nā ​​nati.
2. ʻO kaʻaina ahiahi: ka palaoa i ka iʻa a me ka salakeke a me ka laiki laiki me nā huaʻai. Hiki iāʻoe ke inu i ka hue mint aiʻole ke kolake wai me kahi lemon. No ka'āpiopio, kūpono ka waina momona liʻiliʻi.
3. Kaʻaina ahiahi: skim curd a me ke aniani wai me ka lemon.

ʻAʻole hiki i ka paʻakikī ke mālama i kaʻai likeʻole, ma kahi o nā meaʻai no hoʻokahi pule he maʻalahi wale nō, akā,ʻaʻohe mea e hoʻopaʻapaʻa i nā pono mai iā lākou.