ʻO ka mea mua, pono e hana i kahiʻano meaʻai. Ma hope o nā mea a pau, i ke kamaliʻi,ʻo mākou, aʻo mākou paha o mākou, i loaʻa i kekahiʻano weliweli: eʻaiʻia e like me he mea weliweli loa lā. Me ka makahiki, hiki i kēia maʻamau ke hoʻopilikia i ko mākou olakino. Aia kekahi mea e like me he "pyramidʻai", a ua māheleʻia iʻehā mau pūʻulu. Pono eʻike nā kānaka a pau i nā huahana i heluʻia i loko o kēia mau pūʻulu, i mea e hana pono ai i kā lākouʻai aʻaʻole eʻai i nā calorie'ē aʻe, cholesterol, kō, aiʻole sodium.
Aia maʻelima mau kumuhana nui i ka meaʻai:
- ʻO nā mea a pau o kou kino e waiwai ai i nā huaora a pau, nā minela a me nā meaʻai, e ho'āʻo e hoʻololi i kāu meaʻai i ka mea hiki.
- Mai hōʻoluʻoluʻoe, pono ke kino o kou kino i ka meaʻai eʻai aiʻoe, iʻoleʻoe e loaʻa ka kaumaha nui.
- E ho'āʻo e koho i ka meaʻai me ka momona a me ka cholesterol.
- E makemake i nā hua a me nā mea kanu.
- E ho'ēmi i ka hoʻohanaʻana i ka paʻakai, ka paʻakai a me ka waiʻona. Eʻai i nā mea keʻokeʻo a me ka iʻa. ʻAʻole pili kēia i kaʻiʻoʻulaʻula.
ʻO ka pyramidʻai he papa inoa o nā meaʻai e pono e hoʻopauʻia i kēlā me kēia lā. Akā,ʻaʻohe mea e ho'āʻo e kau iʻelua mau pāʻina e pono aiʻoe eʻai a hiki i ka hopena o ke ola,ʻaʻole, ma loko o ka pyramid ua heluʻia he helu nui loa o nā huahana kahi e hiki ai iāʻoe keʻaʻai i kaʻai a me ka pono pono.
ʻO ka huiʻelua, he hua a me nā mea kanu. Na kēia huahana e hoʻolako i kou kino me nā meaola e pono ai, nā melaki a me ka fiber maoli.
ʻO kaʻekolu o nā lālā he meaʻai a me nā meaʻai. ʻO nā huahua hua lapalapa ka huahana i hanaʻia mai ka waiū. Kefir, ka waiū i hoʻolapalapaʻia, yoghurt, kahi. ʻO ka meaʻai ka puaʻa, ka pipi, ka moa a me ka iʻa. ʻO kēia mau huahana i nā'āpana like e hoʻopiha i kou kino me ka mea pono.
ʻO ka hā o ka pūʻulu he meaʻono, momona a me nāʻaila. Inā makemakeʻoe e hōʻea mau i kahiʻano nui, e hoʻohaʻahaʻa i kou huhū aʻaʻole e leʻaleʻa ma nā huahana o kaʻehā o nāʻano o ke pyramid.
ʻO nā huahana o ka hui mua ke kumu nui o nā huaʻaleʻa, a he nui loa ia mau mea, no ka mea, hāʻawi nā'ōpelu i ko mākou kino. Akāʻaʻoleʻoe e hoʻolei i kahi papa o ka pasta me nā manaʻo,ʻo kaʻoi aku kaʻaiʻana,ʻo kaʻoi aku o ka ikaika. Pono nā mea a pau i loko o ka hoʻohaʻahaʻaʻana,ʻo ka'ōnaehana hoʻopunipuni e like me ka uaki,ʻaʻole e huki i ka puna, iʻole e ho'ōkiʻia ka mechanical.
ʻO nā huahana o kaʻaoʻaoʻelua he kumu ia o ka huaora a me ka fiber. No laila, he aha nā mea kanu,ʻo ka hua hea kāu eʻai ai i kēlā lā i kēia lā e pili ana i nā lawelaweʻelima?
ʻO nā huahana mai kaʻaoʻaoʻekolu he mea hoʻolako i nā huapalaʻa maikaʻi, me kaʻole e holo maikaʻi ke kino, pono, i ka hā o ka hui, loaʻa i ko mākou kino nā mea a pau iʻikeʻoleʻia ma mua oʻekolu.
Pale ... pehea ka nui o kēia hua'ōlelo. ʻO ka protein ka mea e kūkulu ai no kā mākou mau kino, aʻike mauʻia nāʻupena i nā manawa a pau,ʻo ia hoʻi ka meaʻai, pono mau ke kino. Loaʻa iāʻoe i loko o ka iʻa, ka moa, turkey, beans a peʻa.
He nui nā kānaka e hopohopo nei i ko lākou kaumaha, ke manaʻo nei i ka nīnau: pehea ka momona o kā lākouʻai i ka lā hoʻokahi? He mea maʻalahi ke heluʻana i kēia. I ka hoʻomakaʻana, e hoʻohana i kou kiʻekiʻe e helu i kou kaumaha kaulike. Eia kekahi laʻana, he 60 kilokani kou kaumaha. No laila, aia ka nui o ka momona i pau i kēlā lā kēia lā ma mua o 60 grams.
- E koho i kaʻiʻo lean, inā he momona, a laila eʻokiʻia, e wehe i kaʻili mai ka manu mai, eʻaila i ka meaʻai i loko o ka pā palaʻi me ka liʻiliʻi, i ka momona o ka momona.
-ʻO kaʻaila a me ke kōhū, uaʻoluʻolu maikaʻi ia, a laila e maʻalahi ka laweʻana i ka momona maloʻo.
- I ka manawa eʻai ai, e hoʻohana nui i nā momona.
- E ho'āʻo i kaʻaiʻana i nā mea lawaiʻa momona momona,ʻo ka huaʻaina he like, akāʻaʻohe momona.
- I mea eʻono ai i kahi kīʻaha non-greasy, e hoʻohana i nā greens a me nā hoʻolimalima lāʻau.
Aia kekahi ala'ē aʻe e hoʻomalu i ka laweʻana i ka momona, hoʻololi i nā mea momona me ka momonaʻole:
- ma nā kīʻina ma kahi o kaʻaila kirīmi e hiki ai iāʻoe ke hoʻohana i ka yogurt momonaʻole;
- hoʻololi i ka meli a puaʻa paha me ka moa;
- Ke hoʻomoʻaʻana i ka'ōhū, hiki iāʻoe ke hoʻonui i nā pīkī ma kahi o kaʻiʻo;
ʻO ka papahanaʻai palekana kaulike
Nānā nā Nutritionists, no ka meaʻai maikaʻi,ʻaʻole eʻoi aku ka nui o ka ikehu o kāu menu ma mua o 2000 mau calo i ka lā aʻo ka momonaʻaʻole pono eʻoi aku i ka 40 calories i kēlā lā i kēia lā.