He aha ke kumu o kaʻai meaʻai?
'Aʻaheʻia nā momona a me nā huaʻaleʻa mai kaʻai. Akā,ʻo lākou ka mea nui e hoʻolako i ka ikaika no ke kino. Inā pauʻole ka ikehu, a laila, lilo ka calories i loko o nā paona hou ma ke kino. I ka wāʻai, ponoʻoe eʻai i nā huaora a me nā proteins. Pono nā māma e mālama i ka hana nui o nā'ōnaehana a me nā'ōpuni, kau lākou i kahi pale i mua o nā meaʻino a me nā maʻi a me ka hoʻoikaika i ka palekana. I kēia wāʻai, loaʻa i ke kino nā mea pono e pono ai no ka hana maʻamau. ʻAʻole kēia meaʻai e hōʻeha i ke olakino, akā hoʻoikaika wale ia. ʻO ka pāʻina nui o kaʻai pilina,ʻo ia ke hoʻopau koke i ka kilo kilokiloʻoi aʻe a hana i kahi ala kūpono. I kēia wāʻai,ʻaʻoleʻoe e hopohopo i ka pōloli. ʻO ka nui o ka meaʻai eʻai aiʻoe i ka lā e lawa ai ke kino kanaka.
He aha ka mea eʻaiʻia i ka wāʻai?
ʻO ka nānāʻana i kaʻai kaiʻai, hiki iāʻoe keʻai i kēlā mau meaʻai a pau i loaʻa ka protein. Hiki ia i ka liʻakai, ka nihi, nā hua, ka iʻa, ka iʻa lawaiʻa, ka pāʻani a me ka meaʻai o nāʻano a pau. Uaʻaeʻiaʻoe eʻai i kēlā mau meaʻai i loko o nā hua kanu nui,ʻo ia hoʻi, nā hua a me nā huaʻai.
ʻO nā mea i pāpāʻia
Inā piliʻoe i kaʻai meaʻai, ponoʻoe e hōʻole i nā meaʻai e like me nā meaʻai waiwai i nā waiʻahu. ʻO kēia nā mīkini, ke kuʻi, nā pōpō, nā pōpō, nā muffins, ka berena, ka'ati. Aʻo nā meaʻono a pau, ke kō, nāʻuala, nā meaʻai a pēlā aku.
No kaʻaʻaʻana he mau momona -ʻo ia nā hua puaʻa, koe naʻe ka hīnī a me ka lihi, ka momona, ham, momona, meaʻai a me ka waiū. Ma waho o nā meaʻai a me nā hoʻouluʻana, hoʻonāukiuki lākou. Eʻaeʻia kaʻaiʻana i ka paʻakai i ka hoʻohaʻahaʻaʻana.
Pehea e hana ai i ka meaʻaiʻaiʻai?
Ponoʻia eʻai i nā manawa 6 i ka lā a me nā hola ma waena o nā meaʻai i ka 2, 5 mau hola. Pono e hoʻohuiʻia nā māmā a me nā kinetona e kekahi i kekahi. No kēlā me kēiaʻai, ponoʻoe eʻai i ka 200-250 grams o kaʻai.
ʻO kaʻai o kēlā me kēia lā o ka meaʻai pāʻani
8:00 -ʻelua haneri maumu o kaʻiʻo;
10: 30 -ʻelua haneri maumu o nā kāloka i kālaiʻia;
13:00 -ʻelua haneri maumu o nā iʻa;
15:30 - Elua alani;
18:00 -ʻelua haneri karamu o ka nihi;
20:30 -ʻelua mau'ōlaʻa.
Pono keʻai, ka iʻa, kaʻiʻo i loko o ka kohu a i ka mea i hoʻolapalapaʻia, no ka mea,ʻo ka meaʻai iʻaiʻia i mea e ikaika ai. No ka loaʻaʻana o kekahiʻano, ponoʻoe e hoʻololi i nā mea i kēlā me kēia lā. Eia kekahi lā, i kēia lā eʻai i nā iʻa a me nā puaʻa, ka līpō a me ka laʻa pua, a me ka lā ma hope o ka hopena a me kaʻiʻo a pēlā. E like me nā huaʻai, me nā hua, eʻai i ka huaʻaila a me nā hua maloʻo. Hiki iā: ke kāpena, nā'ōmato, nā kukama, nā peʻa, nā beets a pēlā aku.
Nā inu
I ka manawa o ka meaʻai e pono ai e inu i ka hoʻokahi a me ka hapalua o ka wai o ka wai i kēlā lā kēia lā, no ka mea,ʻo ka holoʻana o ka wai i loko o ke kino, hiki ke hoʻomau i ka hoʻomau i kaʻai. Hiki i ka wai wela me kahi'āpana lemon, nā mea'alaʻau, ke kīʻole ka pa, ka wai kohuke. ʻAʻole hiki iāʻoe ke inu i nā wai,ʻoiai lākou i loko o nā hua'aleʻa. ʻOi aku ka maikaʻi eʻaʻaʻole i ka kofe, hiki iāʻoe ke hāʻawi wale i kou kīʻaha i ke kīʻaha kope i ke kakahiaka me ke kōʻole.
Nā pāʻani a me nā kūpaʻa o kaʻai pilikino
ʻO kēia meaʻai i alohaʻia e nā mea pena a me nā bodybuilders. E noʻonoʻo i nā hopena a me nā pōmaikaʻi a pau o ka meaʻai kinai.
Nā pāʻani o ka meaʻai pāʻani
Ke kuhi nei, mai kaʻai a pau nā'ōpona a pau loa a me ka hoʻohanaʻana i nā momona. Hiki iāʻoe ke hoʻopau loa i nā kilokiloʻoi aku, e ulu ana i ka momona i loko o nāʻiʻo. ʻO kekahi mea'ē aʻe,ʻo ka mea i ka manawa o kēiaʻai,ʻaʻole ia e hopohopo i ka pōloli, no ka mea, hoʻomalu mauʻia e nā protein.
Nā mea kūponoʻole o ka meaʻai pāʻani
Hoʻemi i ke kiʻekiʻe o ke kō i loko o ke koko o kekahi. He pilikia kēia no ka maʻi maʻi a me ka maʻi maʻisā. I ka nānāʻana i kahi meaʻai pāʻani,ʻikeʻia ka luhi a me ka luhi. ʻAʻole hiki ke nānā aku, aia ka maʻi. Ma muli o ka emiʻana o ke kō i ke koko, ua puka mai nā'ōpū. I waena o nā mīkini - ka maʻi maikaʻiʻole, nā kui kuʻupuʻu, ka lauoho lauoho, kaʻili maloʻo, ka hiamoe maikaʻi, a honi mai ka waha.
Me keʻano o kaʻai maʻamau, i ka manawa eʻai aiʻoe i ka iʻa a me kaʻiʻo, pau ka nui o ka meaʻai. He pilikia kēia no ka poʻeʻelemakule, piʻi ka hanuʻana i ke koko, e lilo i nā pale i loko o nā kīʻaha koko. Hoʻonuiʻia ka ukana ma nā kīʻaha,ʻaʻole i kaulike ka meaʻai. Ma hope o nā mea a pau, i ka wā eʻai aiʻoe i nā proteins, nāu e hoʻonele i kou kino o ke kaloka,ʻo ia hoʻi, nā mea hale, a me nā mea momona momona, huaʻai, microelels.
Ua'ōlelo kekahi o nāʻepekema ināʻehaʻoe i ka'ōnaehana o nā meaʻokoʻa, a hahai pono i nā meaʻai o ka protein, e alakaʻiʻia ia i nā pilikia o ka olakino: e ala mai nā cholesterol toto, a hiki i nā puʻupaʻa ke hana i nā loli i hiki ke alakaʻi i ka maʻi diabetic, . ʻO ka nohoʻana i ka meaʻai protein e hiki ke hala iʻelua mau pule, aʻaʻole iʻoi aku ma mua o hoʻokahi manawa i ka makahiki.
Nā pāʻani o ka meaʻai pāʻani:
ʻO ka moa iʻole i ka umu,ʻo ka mea kanu kaʻohi. A me nā apo pepeiao hoʻi, nā iʻa momona, nā moa huapalapala, ka pineapi a me ka hua waina, hua, ka liʻi, ke, kafe. I hoʻokahi lā - 1200 calories a liloʻoe i ke kaumaha.
Ua hālāwaiʻoe i kahi meaʻai pāʻani,ʻike i kāna mau pono a me nā pono. E hoʻonui pinepine i keʻano, e hoʻonui i nā haʻuki, e hele, eʻoliʻoli pinepine i ka ola a laila e liloʻoe i mea nani a melahi. Aʻoi aku ka maikaʻi o kēiaʻano o ka ola ma mua o nā meaʻai likeʻole.