ʻO kaʻai kaulike a maikaʻi ke alakaʻi i kekahi kanaka i ke kaumaha maʻamau. Mai kahi o ka nānāʻana i ka physiology o ka meaʻai,ʻo ka mea iʻoi aku ka nui o kaʻoi aku o ka 10% mai ka momona. I kēia hihia,ʻaʻole i hāpaiʻia nā koi no ka "iwi nui" a me nāʻano'ē aʻe. Inā maikaʻi ka maikaʻi o ke kanaka, hiki i ka momonaʻo ia wale nō ma muli o kaʻaiʻana iʻoi aku ka nui,ʻo ia hoʻi, ma ka hāʻawiʻana i kona kino me kaʻoi aku o "ka meaʻai" ma mua o ka pono e mālama ai i ke ola.
Hoʻonuiʻia kaʻenehana waiwaiʻai e kākoʻo i ka hana nui o ke kino i nā kilokilo (kcal). aiʻole kilokou (kJ). Hoʻokahi kilokilo he 4.2 mau mile.
ʻO ka nui o ka ike i pau i kēlā lā i kēia lā ma ke kino,ʻaʻole i ka nui wale o ke kino, ka makahiki a me ka wahine, akā, i kaʻano o ka hana kanaka. ʻO ka mea hana i ka hana lima a i ka wahine wahine paha, no ka mea, pono e hoʻonui i ka meaʻai ma mua o ka hanaʻana o ka poʻe e noho ana i ka papaʻaina. Pono nāʻoniʻoniʻoi aku i nā calories'ē aʻe.
Aia kekahi'ōlelo aʻo e pili ana i ka heluʻana i ka helu kūpono o nā kilokilo e mālama ai i ke kaumaha maʻamau: pākahi kilokilo o ke kaumaha o ke kino e pili ana i 30 kcal. ma kahi hana'onikaumaha a me 25kcal no ka hana māmā.
No laila,ʻo ka mea e makemake ana e lilo i ka kaumaha e hoʻemi i ka pāhaʻi o ka "meaʻai" ka ikehu. Eia naʻe, mai hōʻemi nuiʻoe,ʻo ia hoʻi, e hana i nā mea nui! ʻO ka hapa nui o nā kaukaʻaʻole e hōʻoia aku i nā "kauka lapaʻau",ʻaʻole e haʻi i kaʻai "zero", no ka mea, ma kēia mau mea,ʻaʻole e loaʻa wale nā calories ke kino, akā, he nui nā mea'ē aʻe e pono e mālama i kāna mau hana nui.
ʻO ka mea mua pono o ka meaʻai, he mau mea hoʻomalu , he hui o nā meaʻai, kahi hoʻohuiʻia e nāʻepekema i kapaʻia he mau protein. ʻO ka inoa ma ka'ōlelo Helene proton,ʻo ia hoʻi, ka mua, ka mea nui. I kēia manawa, uaʻikeʻia aia he mau haneli o nā protein i keʻano o nā proteins'ē aʻe,ʻo kahi wale nō heʻumikumamālua o lākou e kūpono i ko mākou kino. ʻO ka nui o kēlā me kēia kinipili e pili ana i ka helu helu o kona mau'āpana, i kapaʻia he amino acids,ʻo ia ka mea nui o nā māmā.
Pono nā pāpena e pono ai ke kanaka e hana i nā mea hou o nā puʻupuʻu, i nāʻiʻo a me ka puʻuwai. ʻO ka hemahema o ia mau mea he 0.9 g ka kilokoi o ke kaumaha o ke kino, i. Pono nā māmā e 13-15% (ma ka 20%) o ka nui o ka nui o ka meaʻai makua.
ʻO ka nele o ka protein i loko o ka meaʻai e alakaʻi ia i kaʻoiaʻiʻo o ke kū'ēʻana o ke kino i nā maʻi, a me nā hiki ke kino a me ka noʻonoʻo o ke kanaka, e emi iho ana. I kekahiʻaoʻao'ē aʻe,ʻaʻohe hana maikaʻi o ka mea'enela nui i kaʻai.
ʻO ka kino o ke kino ka maikaʻi o ka mālamaʻana i nā meaola o nā holoholona holoholona, e like me nā mea hoʻomalu o kaʻiʻo, iʻa, nā hua, ka waiū a me nā hua puaʻa. ʻO nāʻano protein i keʻano a me ke ola holoʻokoʻa iʻoi aku ka waiwai i nā kānaka ma mua o nā hoʻomalu o nā kumu kanu, no ka meaʻoi aku ka maʻalahi o ke kino i ka loaʻaʻana o nā protein mai iā lākou. He kūpono no ka hanaʻana i konaʻano iho. Eia nō naʻe, ua'ōlelo ka meaʻepekema e hoʻopiha i ka koi i nā lā o ka protein ma o 40-50% me nā mea hoʻomalu o nā holoholona holoholona, a me nā koena - nā mea hoʻomalu o ka mea kanu. ʻO kekahi o nā kumu o ka'ōleloʻana,ʻo ka hoʻomaluʻana i nā protein holoholona i ka nui o nā momona,ʻo ke kumu'ē aʻe,ʻo ka hoʻomalu ponoʻana o nā kumuʻano ulu i nā palekana holoholona a ua maʻalahi ke kino.
ʻAʻole i kapa inoaʻia ka inoa o ka Fats i kahi kumu piha o ka helu hoʻokahi, akā hoʻokahi wale nō momona o ka momona i loko o 9 calories. Hoʻopiliʻia ka momona o ka momona ma lalo o kaʻili i ka "lā ua nui", a ma muli o nāʻano physiological o nā wāhine, hiki i kaʻoihana ke hoʻonui i ka ikaika.
Akā,ʻo keʻano,ʻaʻole hiki i kekahi ke hana me nā momona me ka momonaʻole, hikiʻole i ke kanaka ke hiki,ʻo ka momona e pono no ka mālamaʻana i ke kino. Eia kekahi laʻana, hiki ke hoʻokaʻawaleʻia nā huaola A., D,ʻE, a me K i ke kino ma ka pale waleʻana i kahi momona.
ʻO nā momonaʻai a pau e komo ana i ka glycerin a me nā waikawa momona. Ma muli o ka helu o nā hāmole o ke hydrogen, nā mea'eneʻena piha me kahi kiʻekiʻe loa o nā hāmole o ke hydrogen, nā mea momona momona maʻemaʻeʻole a me nā pūpū nonaturated nonaturated. ʻO nā mea momona momona maʻemaʻe a maʻemaʻeʻole keʻano o keʻano o keʻano o keʻano o keʻano o keʻano o keʻano o nā mea. ʻO ka mea nui loa no ka mālamaʻana i ka olakino he linoleic acid, ma nāʻano nui i loko o nā meaʻaila momona, e like me keʻano, i ka'enehu, ka soya a me ka palaoa. I ka wāʻai aiʻole ma hope o ka mālamaʻana i ke kaumaha maʻamau, mai hoʻokuʻu i ka momona, ka mea e kau ma luna o ka meaʻai, no ka mea, aia nāʻanoʻano margarine a me ka pata, akāʻaʻole iki ka leʻaleʻa.
No ka'ōmoleʻana, he pono ia e hoʻohana i nāʻaila aiʻole nā mea holoholona a pau, a e hoʻemi i nā meaʻai caloric me ka uku no ka laweʻana i ka meli kūpono pono no kaʻohiʻana.
ʻO ke kolu o nā mea hoʻoikaika pūpaʻa no ko kākou kino,ʻo ia nā haʻalulu ,ʻo carbon, hydrogen, a me ka oxygen,ʻoiaiʻo ka hydrogen a me ka oxygen i loko o ia mau mea like me ka wai. Hōʻikeʻia nā'ōpelu i loko o kā mākouʻai ma keʻano o ka sugars, ka starch a me ka fiber. ʻO ke kumu o nā huapiʻa ka mea i kapaʻia he'anaki kūmā - glucose a me ka pala. Mai ka hui pūʻana o nā meaʻala liʻiliʻiʻelua, aia he sukake maʻamau. Inā hoʻohuiʻia nā meaʻawaʻawa maʻalahi, hoʻohuiʻia nā'ōpelu'aleʻaleʻa: ka maloʻo a me ka fiber. ʻO ka fiber no ka hui o nā lāʻau pālahalaha aʻaʻole eʻokiʻoki i ke kino, akā, e hoʻoponopono i ka digestion a hana i keʻano o ka satiety,ʻo kēiaʻano e hōʻike pinepineʻia ma hope o ka laiki laiki, a me nā mea'ē aʻe,ʻoiaiʻo ka nui o nā calories i loko o laila,ʻo ka laiki kahi waiwai maikaʻi loa.
Akā, i ka hanaʻana o ka'alemuʻana, e māheleʻia ana i loko o ke kino i loko o nā mea maʻalahi, ma ke ala,ʻo ia wale nō ka laweʻana i ke koko.
Loaʻa ka loaʻaʻana o nā'ōpona'aleʻa i ka berena, kaʻuala, ka laiki a me ka pasta. Hoʻokumu kēia mau hua i keʻano o ka satiety, i ko lākou komoʻana i loko o ke koko no ka manawa lōʻihi, ma nā'āpana liʻiliʻi ma muli o ko lākou hanana paʻa a me ka nui o ka manawa e pono ai no kā lākou'ōpenaʻana e ke kino. ʻO ka hopena,ʻo ka ikaika e komo i loko o ke kino e pau ka maikaʻi ma mua o ka laweʻiaʻana o ka meaʻai a me ka waiwai waiwaiʻai,ʻoiai, inā e hāʻawi ai ke kino i ka ikehu. ʻO ka ikaika ponoʻole, akā,ʻaʻole i waho o ke kino i keʻano, akā lilo i ka maʻalahi, ka mānekena holoholona, a mālamaʻia i loko o nāʻiʻo a me ke ake. Eia naʻe, e hoʻopau koke kēia mau lāʻau i ka mea e loaʻa ana iā lākou "wahi. ʻO ka mea e hoʻomau i ka nui, ma ke kaʻina hana o ka mea kahe i ka momona a lilo i ke momona a, ma keʻano, ua hoʻopaneʻeʻia ma keʻano o nā mea momona. No laila,ʻo kaʻono,ʻo nā papaʻa a me ka palaoa keʻokeʻo nui ke kōkua i keʻano o ka kaumaha kaumaha, aʻo ka poʻe e makemake ana eʻalo i ka kaumaha a mālama paha i ko lākou kaumaha ma keʻano maʻamau, e aho ke hoʻopau iā lākou i nā mea liʻiliʻi aiʻole e haʻalele loa. ʻO ka poʻe eʻai ana,ʻoi aku ka maikaʻi e hoʻopau loa iā lākou mai kaʻai. I ke kohoʻana i kaʻano kūpono o ka berena,ʻoi aku ka maikaʻi e lawe i ka berena me kahi kiʻekiʻe o nā mea pālahalaha, e like me ka diabetic a me ke melemele me ka bala, akā, ma kekahiʻaoʻao'ē aʻe, hiki iāʻoe ke hāʻawi i kahi'āpana palaoaʻai i kēlā me kēia manawa.
Hoʻokuʻu loaʻia ke kō i konaʻano maʻemaʻe, he mea makemake ia e hōʻole i ka meli. No ka meaʻono, nā mea kanu wale nō a me nā pūkohu kō.
ʻO nā huaora ka kumu nui o ka meaʻai kanaka. Ma muli o ke kinoʻole o ke kino o ke kino i ka synthesize a me ka synthesize i nā huaʻa, he mea nui ka loaʻaʻana iā lākou me ka meaʻai i ka nui kūpono. ʻO nā mea hoʻomalu pū kekahi. ʻO nā huama, i ka mea mua, ua hāʻawiʻia i ke kino me ka mea kanu mea kanu, no ka mea, hiki i nā mea kanu ke hōʻano hou i nā hua hua ma ko lākou iho.
Ma kaʻai, loaʻa nā huaʻai i nā kumukūʻai nuiʻole, akā no ka ikaika loa i ke kino, hoʻouluhua a kuhikuhi i kāna mau hana hana lāʻau, a ma muli o ka hopena, ua hoʻoikaikaʻia ka holomua o kāna hana nui.