ʻO ka mea maʻamau, ua lōʻihi loa ia mai kaʻike pololei:ʻaʻohe ala e hoʻemi ai i ka kaumaha, e kōkua i nā mea a pau - hiki i kēlā me kēia manawa ke hōʻole i nā rula. No laila, i kēlā me kēia hihia, ponoʻoe e hana i nā'ōlelo pilikino e mālama i nā pono a me nā makemake o kekahi kanaka.
Ka nui o ka caloric waiwai
ʻO ka papa inoa o nā "mea kilokilo" likeʻole e wehe mau ana i ka makala. ʻO ka wā e hele mai i ka puaʻa, ka lūlū, ka radish, zucchini, ka'alakena, nā piʻi, ka rutabaga, ka eggplant, ka rhubarb, ka pīpaka, nā piʻi, kaʻili, ka lelo, ke kāleka. Akā, e nānā i nā kalo kaloka aʻikeʻoe i ka waiwai nui o kēia huahana. He aha ke kumu o ka'ōlelo e hōʻoiaʻiʻoʻole ai lākou i kahi kiʻi?
ʻAʻohe calories i ka wai, keʻeleʻele a me ka'ōmaʻomaʻo, ka coffee (me ka waiūʻole a me ka wai). Hiki i nā calorie ke komo i loko o ka huluhulu inā kūponoʻia ke kuke. E lawe i ka umauma moa (turkey), kaʻiʻo lelo (pipi no ka bakena) aiʻole ka iʻa a kālua i ke kō. A laila e lawe i kaʻiʻo aiʻole i ka iʻa, ae ninini i ke kai i loko o ke anu. Ma hope o kekahi mau hola, e hoʻokaʻawale i ka momona a me ke kalo. Hāʻawiʻiaʻo Vkustakomu broth i nā meaʻoki i ka wā e hoʻomoʻa ai, aʻaʻohe kokoke i nā kumuhana o nā calorie no nā mālolo momona.
Akāʻaʻoleʻoe e wikiwiki e noho ma ke kai o ka hulu:ʻo kaʻiʻo o ke kaha e hoʻonāukiuki i ka'ōnaehana hoʻopunipuni, hoʻomāhuahua i kaʻai. ʻO ka ikaika o nā paila e hoʻonāukiuki i ka'ōpiopio o ka pūnaewele, hiki iā ia ke alakaʻi i ka hiamoe. Ua hōʻahewaʻia lākou i nā maʻi o nā puʻupaʻa,ʻo ka ate, nā lehuahe, ka pancreas, ka'ōpū a me ke duodenum.
Me he mea lā, ua loaʻa nā'ōhua maikaʻi o nā huahana no ka poho kaumaha.ʻOiaʻiʻo,ʻaʻole hiki i kēlā me kēia ola ke ola i kaʻai "silage", no ka mea,ʻo kēia mau meaʻai a pau e pono keʻai waleʻia ma keʻano maoli. Aʻo ia ke kumu o ka meaʻai: e hoʻonui i ka mea loloa i ka mea maʻamau, ka hana mana. ʻO ka meaʻai o nā mea me nā mea kalole kaloheʻole he mea maikaʻi wale no nā mea kanu mea kanu maʻalahi a no kahi pōkole wale nō - hoʻokahi iʻelua pule.
Pai ka berena i ke kiʻi
ʻO ka hapa nui o ka mua o ke kaumaha e hāʻawi i ka berena.ʻAʻohe kumu, he kiʻekiʻe loa ka huahana i nā calories, a ma kaʻeleʻeleʻeleʻele he paʻakai e paʻa wai ana i loko o ke kino. I kekahiʻaoʻao,ʻo ka berena e waiwai nui i nā huaora o ka hui B, phosphorus, magnesium a me ka hao. ʻO kēia kekahi o nā meaʻai i nā meaʻai maʻamau, kahi kūpono e lawa ai ka mana a me ka loiloiʻole. No laila, ka hōʻoleʻana i kēia lā i ka berena -ʻaʻole nō i nā meaʻai no ka hoʻemiʻia kaumaha e nā meaʻaiʻole. Eia naʻe, ua'ōleloʻia kēia huahana e palena i ka 100-150 g i ka lā a hāʻawi i ka makemake i nāʻano meaʻai a me nāʻano me ka lālā.
Kūkomo a me nā'ōmato
Akāʻaʻole kēia he mele wale nō! Aia kekahi mau huaʻona - a uaʻikeʻia nā kukama i ke alakaʻi ma waena o lākou, kahi i loko o ka enzyme maʻamau - ascorbinase, e hoʻopau ana i ka huaora C. Inā hanaʻoe i ka sālemona o nā kukama a me nā'ōmato, ke kāpena kāpena, nā kukama a me nā bele, nā kukama a me nā kīkākā, ua emi loa ka waihona o ka meaʻai C i kēia pā. Akā, ua aʻoʻia nā meaʻai kula e pili ana i kēia wale nō ma ka hopena o ke kenekulia XX. A ma mua o ia manawa, ma nā lumi kuke o ka hapanui o nā'āina i ka honua, nā huamoa a me nā meaʻai'ē aʻe, e like me nā kukama a me nā huaʻai'ē aʻe, i ola. Aʻaʻohe mea,ʻaʻohe maʻi nui o ka'ōpala (kahi maʻi e pili ana i ke kino momona). No laila e noʻonoʻo i kēiaʻike, akā e mālama iā ia me ka hanaʻole.
He maikaʻi ka paila
ʻO ke kūkino,ʻo ia hoʻi keʻano nui e hoʻonui ai i ke kiʻekiʻe o ka paʻakai, no lailaʻaʻole pono ia! Hoʻohanaʻia kēiaʻano i nā hua waina, ka maiʻa, nā'āpana'āpana a me ka raiki: "nā kohu" a me nā maʻi kūponoʻeha, he mea pono, a ua kū'ē nā kānaka nui. Me nā maʻi o ka maʻi a me ka maʻi piha, pono e haʻalele i nā huahana i luna nei.
ʻOi aku nā hua hua i ka maikaʻi
Ma kaʻaoʻao hoʻokahi, i nā'āpana'ōmaʻomaʻo, nā pākuʻi, nā hua maloʻo (cherry, rōkeke), nui nā mea pono: fiber, pālolo, magnesium. Akā inā hoʻohālikeʻoe i ka waihona kaloila o nā hua maloʻo a me nā chocolates, uaʻikeʻia ma ke kumu muaʻaʻole ia he emi iki.
Mai ka poʻe macaroniʻaʻole i paʻapū
Ma Italia,ʻo ka hapa nui o nā kānaka me ka māmā he haʻahaʻa maoli nō ia ma nā'āina'ē aʻe oʻEulopa. Akā,ʻaʻole kēia he kumu no ka maikaʻi o ka macaroni e pili ana i ka moʻomeheu a me nā loina o ka meaʻai. Ua loaʻa i ko Razionian Italia ka inoa o ke Kaiākauhonua (nui ka nui o nā kaumaha eʻikeʻia neiʻo ka Mediterranean Mediterranean), a ua manaʻoʻiaʻo ia kekahi o nā mea ola loa. I kēia'āina,ʻai lākou i ka mīniʻai mai nāʻano'ōpala maikaʻi me ka hoʻohuiʻana o ka fiber. ʻO lākou,ʻoi aku, uaʻoi aku ka maikaʻi ma mua o ka mea maʻamau, akā,ʻaʻole lākou he huahana hana e kōkua ai e mālama i ka kaumaha. ʻO ka poʻe me ke kaumahaʻole, makemakeʻoe e hōʻalo i ka papa i kaʻai, ponoʻoe e koho iā lākou -ʻaʻole e poina i nāʻano maikaʻi o ka paku me ka waiwai o ka ikehu e pili ana i 350kcal,ʻo ia hoʻi,ʻaʻole lākou i manaʻoʻia he lolo kalo. No laila, no ka hoʻokomoʻana i ka pasta ma kāu papa inoa ua makemakeʻiaʻaʻole pinepine i nā lā he 10-14 mau lā, a ua kukeʻia i keʻano like me ka maʻamau i Italia: pākuʻi ikiʻole, hoʻonui me nā huaʻai hou a me nā mea kanu'ē aʻe, aʻaʻole hoʻi i ka meaʻai me nā hapalāʻau nui a nui paha.
ʻO kaʻaila i hoʻomaʻemaʻeʻoleʻia ka mea nui loa
Nānā pinepine ka poʻe Nutritionists e pili ana i nā pōmaikaʻi o kaʻaila o ka lālāʻoluʻoluʻole, a ke kūʻai nuiʻia ka kūʻai aku - no ke aha? I ke kumukānāwai, pono loa kaʻaila i hoʻohuiʻoleʻia, no ka mea, mālama ia i nā mea momona momona polyunsaturated, ai ka wā o ka hanaʻana e wāwahiʻia. Akā,ʻo nā'ōlaʻa pua huapalapa e loaʻa pinepineʻia ma nā ala, e huki i nā'ōpala. Maanei, ponoʻoe e hoʻomaʻemaʻe i kaʻaila, e hoʻopau i nā meaʻinoʻino. Ma ke ala,ʻo nāʻaila i loaʻa mai nā mea kanu likeʻole -ʻo kaʻoliva, nāʻoliva, ka palaoa, ke olonā, - heʻano likeʻoleʻole o nā waikawa momona, no laila,ʻaʻole lākou e pani, akā e kōkua i kekahi i kekahi. Ke hoʻomākaukauʻana i nā kīʻaha, makemakeʻia e hoʻohana i kaʻaila o ka meaʻokoʻa'ē aʻe: e hoʻololi iā lākou a hui pū paha.
ʻO kaʻaʻai me kahi index index glycemic haʻahaʻa ka mana
Ma waena o ka hoʻonaneaʻana,ʻo ia ka pūnaehana meaʻai kaulana, kahi e hoʻopauʻia ai nā huahana me ka index glycemic kiʻekiʻe (GI). I ka hoʻomakaʻana, ua hoʻoholoʻia ka GI o nā huahana ma lalo o nā hoʻomolohua hoʻokolohua: ua hoʻohanaʻia nā kumuhana i kahi huahana kūikawā, a laila ana lākou i ke kiʻekiʻe o ke kō a me ka insulin a, a, ma muli o nā hualoaʻa, hāʻawiʻia kēia a iʻole GI i ka huahana. Eia naʻe, ma hope mai ua hoʻololiʻia ka huahelu o nā huahana: no ka mea, he GI haʻahaʻa ke kāloti pono'ī, akā e ulu ana i kahi e puhi ai iʻole aiʻole e puhi. ʻO nā hua waina, ka mea inu ma mua o kaʻai, hoʻonui i ka kiʻekiʻe o ka glucose ma mua o ka poʻe inu ma hope o kaʻaiʻana,ʻoiai ma hope o nā kīʻaha i loko o nā meaʻai hou. ʻO ka hopena,ʻaʻole i hōʻike pinepineʻo GI i nā mea kalo i nā meaʻai: nā mea momona a iʻa paha he GI haʻahaʻa i ka nui o ka caloric. ʻO ka pono o kaʻaiʻana he mea nui ia i ka hopena o ka hoʻonaʻauao: e hoʻomaka nā wāhine e nānā pono i ka meaʻai (eʻai i kēlā me kēiaʻekolu aʻehā hola i nā mea liʻiliʻi), e hōʻole i nā laupala a me nā huahana pauʻole i makemakeʻia i nā meaʻawaʻawa - ka huaʻai, ka palaoa, legumes.