ʻEkolu mau wāhine mai 4 aʻelua mau kāne mai ke 3 ma kekahi manawa o ko lākou ola e manaʻo nei ua pau ka manawa e lilo ai ka kaumaha. ʻAʻole pōmaikaʻi ka poʻe he nui, no ka mea, koho lākou i nāʻano hanaʻino a me ka hewa no ke olakino. ʻAʻole ponoʻoe e hana hou i nā hewa o nā poʻe'ē aʻe. ʻO ka mea nui e hoʻomaopopo, he aha nā hewa i hanaʻia ma ka hakakāʻana i ka kaumaha a me kaʻike i ke kumu gula. Ināʻaʻoleʻoe iʻike i kaʻai ponoʻana,ʻaʻole lawa kaʻaiʻana i ka meaʻuʻuku.
Hoʻololi i ka meaʻai
ʻO ka maʻamau,ʻo ka heluna o nā calories eʻaiʻia e kekahi kanaka i kēlā me kēia lā,ʻo ia ka mea i puʻunaueʻia: 40% - momona, 15% - proteins, 45% - mau haʻalulu, hoʻohanaʻia e like me nā mea inu, nā pōpō, a me nā momona. I loko o kā mākouʻai, nā mea kanu a me nā hua keʻano kiʻekiʻe, akāʻo lākou ka kumu o nā mineral a me nā huaora e pono ai ke kino. ʻO wai - kahi wai kūpono no ke kino, i hoʻopihaʻia e nā meaʻono a me ka mea inu. A no ka liloʻana o ka kaumaha, ponoʻoe e hoʻolei i nāʻanoʻinoʻole o kaʻai.
Eʻai pono,ʻo ia hoʻi kaʻaiʻana i ka pale kau. ʻO ka momona o kaʻai i kēlā me kēia lā e mālama i 15%, no nā proteins - 20%, a me 50% no nā calories no nā'ōpona.
Ponoʻoe e koho i nā mea nui a pono no ke kino. Pono e hāʻawiʻia ke koho i nā'ōlaʻi, pasta, nā hua maloʻo maloʻo, nā huapalapala, nā huahana e hāʻawi i ka ike i loko o ke kino. Hiki maikaʻi nā'ōnaehana i nā mea i hoʻohanaʻia ka momona o nā mea momona,ʻoi aku ka maikaʻi o ka pālaʻi ma kahiʻaʻahu ma mua o ka paʻi palani. ʻO nā meaʻai i loko o ka meaʻai ka mea maikaʻi loa i kaʻai. ʻO nāʻaila a me nā hua maloʻo maloʻo (peʻa a pēlā aku)ʻaʻole i loko o nā momona, akā, aia i loko o nā meaola maikaʻi.
Nā huaʻona a me nā hua
Me kaʻai,ʻai i nā hua a me nā meaʻai. ʻO kaʻoi aku o keʻano o ka papaʻaina a me nā huaʻai,ʻo ka nui o ka loaʻaʻana o nā mea kanu, nā minera a me nā huaora e pono ai ke kino e hana pono.
Nā huahana laʻau
He kumu ia o ka calcium. Aia kekahi mau huaʻaola a me nā protein. E makemake i ka niʻi momona, ka waiū a me ka waiū. E hōʻole i ka hoʻohanaʻana i nā hoʻomalaʻe maʻamau me ka momona momona.
ʻOhi
ʻO kēia ka holoholona nui loa. Loaʻa iā ia ka nui o ka meaola e like me ka meaʻai. Hāʻawi ka iʻa i ke kino me ka zinc, nā minelala, nā protein a me ka omega-3ʻaeʻa momona, ke pale nei lākou i nā pūnaewele. Pono eʻai i iʻa iʻekolu manawa o ka pule.
Nā nū, nā pua a me nā meaʻai
Pono eʻaiʻia kēia mau meaʻai me ka mālama. ʻOiai lākou e hoʻolako i ko mākou kino me ka hao a me nā protein, akā e hōʻike ana lākou i ke kumu o nā mea i hunaʻia. No laila, mea pono nā meaʻai kula e hoʻokomo iā lākou i loko o ka meaʻaiʻaʻoleʻoi aku ma mua oʻekolu manawa o ka pule.
Ka momona
Ma kahi hope loa,ʻo nā momona o kēia papa inoa. Aʻo nā mea a pau a lākou i lawe mai ai - ka meaʻai a me nā holoholona, he kīnā ko lākou, he lipids lākou. Pono mākou kino i 60 grams o ka momona ma ka lā, akāʻo ka hapa nui o nā momona eʻaiʻia e mākou i kahiʻano maloʻo,ʻo ia hoʻi, me ka hoʻolahaʻana, ka lihi, nā kui, a me kaʻiʻo. Loaʻa ka lā o 2 tbsp. nā puna o kaʻailaʻaila a me ka 10 grams o ka waiūpaʻa, ināʻaʻoleʻoe e hele i mua o ka maʻamau. E maʻalahi ke hahai i kēia mau kuhikuhi a pale i nā huahana o ka pūʻulu pilikia.
E hoʻomanawanui
ʻAʻole hiki ke maʻalahi ke kaumaha i ka kaumaha e 10 kg, e like me 3 kg. No laila, ma mua o kou hoʻomakaʻana e hakakā me ka kaumaha nui, e hoʻomanawanui. Nui nāʻai i hāʻawiʻia no nā hebedoma 2 e nalowale i kēlā mau paona. He mea maoli, akā, ma ka uku o nā paʻakikī a me nā hana e hiki ai i ka pilikia nui. A ma muli o ka hopena, ma hope o kekahi mau hebedoma, e hāʻule hou ke kaumaha.
He meaʻole ka ho'āʻoʻana e lilo i ka kaumaha ma mua o hoʻokahi kilogram i kēlā me kēia pule. No ke kino ka maʻaʻana i kaʻai hou, ua hāʻawiʻia nā meaʻai meaʻai e lilo i ka kaumaha i ka hapa hapalua kilokika ma kēlā me kēia pule. Inā ponoʻoe e nalo ma kahi o nā kilokilo he umi,ʻaʻoleʻoe e hoʻolimalima iāʻoe iho, he mea nui kēia mau mahina. A ināʻoe e hahai i nā kānāwaiʻai a mālama i kāu olakino, hiki iāʻoe ke lilo i ka kaumaha. He ikaika nui o ka pōloli, akā, aia kekahi mau hōʻailona maoli e hoʻopili ai i kaʻai aʻaʻohe pilikia i kaʻai kaulike.