ʻO ka hapa nui o nā poʻe'ōpio ke pale i ka pilikia o ka haki. ʻAʻole hewa ka'āheaʻana i ka haki. He hopena wale nō ia o ke kino i nā hoʻololi o ka hormonal i ka wā'ōpio. No laila,ʻo ka hoʻohanaʻana i nā mea pena, a me nā lāʻau lapaʻauʻole he nui loa. Inā loaʻa ka makemake e ho'ēmi i ke alapine a me ka ikaika o kaʻeha, a laila e hoʻomaka me kaʻai pono. E noʻonoʻo i nā kulekele 6 o ka meaʻai eʻai ai i ka haki.
Eʻai i nā hua a me nā meaʻai me kahi helu kiko'ī haʻahaʻa.
No ka hoʻohamoʻana i kaʻela,ʻo ia hoʻi,ʻeʻe, e ho'āʻo eʻai i nā meaʻai me ka helu haʻahaʻa glycemic. Hiki i ka'ōmole kuhikuhi o nā huahana ke hōʻike i ka pānaʻi o ka huahana i ka'ōpū, e huli ana i ka glucose. ʻO Glucose ko mākou kumu waiwai nui. Inā komo ka glucose i ke koko ma mua o ka pono o ko mākou kino, a laila mālamaʻia i ka mālamaʻia i keʻano momona. ʻO nā huahana me kahi index glycemic haʻahaʻa e hoʻokaʻulua mālieʻia. Hiki mai ka glucose i nā'āpana i hoʻopaʻaʻia a loaʻa iā ia ka manawa e hoʻoponoponoʻia ai,ʻaʻole e komo i loko o nā mea momona. Eia kekahi, ma hope o kaʻaiʻana i nā mea haʻahaʻa-haʻahaʻa, e hoʻomau ke kaumaha o ka hoʻomakū no kekahi manawa lōʻihi.
Hiki keʻikeʻia ka papaʻaina me ka index glycemic o nā huahana ma ka pūnaewele. Akā ma ka pōkole, hiki iāʻoe ke'ōlelo i nā huahana nei:
- Bakery: pōpōʻeleʻele, berena me ka palaoa a me ka palaoa, nā kuki oatame.
- Kashi mai nā'ōpū piha - heʻaiʻai maikaʻi loa i ka hakihaki. ʻAʻole pono ka hoʻohanaʻana i nāʻano lapalapaʻokoʻa, nā kīʻaha mau, ka palaoa a me ka laiki i kālaiʻia. Akā maikaʻi ka laikiʻeleʻele.
ʻO kēlāʻano kēiaʻano hua. ʻO nā hua'ōpala a me nā hua. ʻO nā kōkole he nui nā mea waiwai no kaʻili. ʻO ka helu kiʻekiʻe o ka index glycemic i ke kolo (ʻo ia hoʻi kaʻai). Akā, hāʻawiʻia kona manawa kūpono,ʻaʻole pono eʻike i kēiaʻano momona.
- Mai nā hua: nā'ōhiʻa, nā'āpana, nā peaches, nā pears, nā alani. Akā,ʻo nā hua baʻa hiki ke hoʻololi i ka hopena.
- Ua māheleʻia nā huaʻai iʻeluaʻaoʻao kū'ē. ʻO kaʻoiaʻiʻo, ua pono nā huaʻai a pau. Akā, ma ke kauaʻana i ka haki, e kōkua kāua: keleka, greens,'ōmato. Aʻo kahiʻoki, kāpelu, pepa, broccoli, eggplant, soybeans, piʻi, beana. Hoʻohanaʻia ka hopena e ka rutabaga, ka parsnip, kaʻuala, ka zucchini, ka'uluka, ka palaoa, ka kānipelu.
- Nā hua'ōleʻa. 'Ahiha. ʻO Walnuts. Peanuts. ʻO nā hua hua.
- Nānā i nā hua launa waiū.
- Ke kīlekaleka (ʻaʻole ka lawaiʻa).
Ponoʻoe e noʻonoʻo e pili ana i nā meaʻona maikaʻi e pili ana i ka wai. ʻO ia hoʻi i nā wai hou. Hoʻouluʻia i ka'ōpū'ōpū, ua loli kokeʻia, e komo ana i loko o ke koko kahi nui o ke kō. Hoʻopilikiaʻia ka pancreas. No laila,ʻoi aku ka maikaʻi o kaʻaiʻana i nā meaʻono i loko a ma hope paha o kaʻaina. ʻO nā momona, ka'ōmaʻa, kaʻalani, ka pineapo ka mea nui loa i ka hakakāʻana i nā haki. ʻOiaʻiʻo, me kaʻole o ke kō. ʻO keʻano nui,ʻo ke kō i nā mea nui,ʻo ia hoʻi kaʻenemi o kaʻili.
Mai hōʻino i nā hua laʻa momona.
Ua hōʻike nā haʻawina i kahi pilina pololei ma waena o ka hoʻohanaʻana i nā hua meaʻai a me keʻano o ka haki. He hopena ka huahua laʻau ma ka hanaʻana o ka insulin a me ka testosterone. ʻO ka omega-6ʻonika momona i loko o ka hoʻokūkū waiū me ka Omega-3 mau momona momona. ʻO ka omega-3 acids me ka hoʻonāuki.
ʻOiaʻiʻo,ʻaʻole hiki iāʻoe ke hōʻole i nā hua lapalapa, i ka'ōpiopio. Kūʻai wale i nā hua puaʻa me nā mea momona liʻiliʻi me kaʻole o ke kō. No ka ukuʻana i ka pono o ka calcium, eʻai i nā mea hou: sardines, huaki, pā paʻi, almonds,ʻaila.
E hoʻonui i ka lawe o ka Omega-3ʻonika momona.
No ka paleʻana i kaʻona o kaʻili, ponoʻoe e haʻalele i nā momona "haʻahaʻa". Loaʻaʻia nā momona i loko o ka nui o nā mea i hanaʻia. E poina e pili ana i ka manawa no nā pākeke kūʻai, nā kuki, nā meaʻai wikiwiki (porridge, pīpīʻuala, pīpī, ka puʻu). E poina, maikaʻi no ka wā pauʻole, e pili ana i kahi'ōnaehana wikiwiki - meaʻai wikiwiki.
Akā,ʻoi aku kaʻai i nā meaʻai i hoʻouluʻia me ka omega-3'eleʻa momona. He kī nui lākou i ka meaʻaiʻai i kaʻeha. ʻO kēia mau mea e komo ana i ka iʻa iʻa, kaʻaila i kaʻaila, ke olonā. Eia nō hoʻi, nā mea punahele no ka lakio o ka waika momona momona a me ka protein,ʻo ia hoʻi: sardines, shrimps, pieles, kale kale, nīpala. Inā hikiʻole iāʻoe ke kūʻai i kēia mau huaʻai i nā manawa a pau, hiki iāʻoe ke kōkua i ke kino me nā puʻupuʻu me ka hinu iʻa.
E mālama iāʻoe iho mai kaʻoihana meaʻai.
Ke ho'āʻo nei e hōʻemi i nā kumukūʻai, nāʻoihana uluʻoihana meaʻai i hoʻohana i nā huahana kūʻai. ʻO ka pilikia nui kaʻike i loko o lākou i nā momona transgenic e hoʻopiʻi i ka haki. E noʻonoʻo pono i nā hōʻailona o nā huahana āu e kūʻai ai. Pono e hoʻomākaukau i nā meaʻai ma ka home. Kāpenaʻia ma ka mahu, mālama mau ia i nā mea waiwai maikaʻi aʻaʻole i loko o nā meaola liʻiliʻi.
E nānā i ke kaulike kaulike.
ʻO ke kaulike kaulike ka pale i waena o nā mea'alokalo a me nā lāʻau alkaline mākou e hoʻohana nei i loko. No ka mālamaʻana i kēia kaulike, pono pono ka heluʻana i nā huaʻai. Ma ka ¼ hapa o ka huapalapala acidifying pono e heluʻia no ka ¾ o nā huapalapala alkali. He mea nui ke kaulike kaulike ma waena o ka metabolism intercellular a hoʻopili i nā hōʻike o ka huehue.
ʻO nā meaʻaiʻai he nui ka waiwai o ka wai,ʻo ia nā huaʻona a me nā hua. He mea pono e inu i ka wai mineral, waiwai nui i nā bicarbonates. Nā hiʻohiʻona o ka huapalapala acidifying: ka meaʻai, ka berena, ka paʻi parmesan. Hiki ke loaʻa nāʻike hou aʻe e pili ana i ka palewai wai-kumu i kahi meaʻai.
E makemake i kahi nohona maikaʻi.
Hiki keʻike i ka maopopo, akāʻo ka nohona olakino ka mea e ola ai ke olakino maikaʻi. Me ke olakino o kaʻili. ʻO kaʻaoʻao o ke ola ma muli o nā kumuʻehā: ka hana kino a me ka noʻonoʻo, ka meaʻai, ka hiamoe a me ka hopena o ka pilikia. Pono nā'ōpio e komo i nā haʻuki ikaika. I kaʻaiʻana, pono ia e hahai i ke kaʻina o nā "ʻehā". I kaʻai, he hapaha o nā hua waina, he hapahā o nā huaʻaiʻala, he hapaha o nā mea kanu a me ka hapahā o ka meaʻai. No ka hiamoe he pono e waiho i lalo ma hope o ka hana mua,ʻoiai ināʻaʻole i manaʻoʻia ka luhi. ʻO Yawning ka hōʻailona o kou kino e pono ai ka hoʻomaha.
Ma ka hoʻohanaʻana i nā kānāwai 6 o ka meaʻai i ka'ānela,ʻaʻole hiki ke hoʻoemi wale i nā hana pāhili o kaʻili, akā, e hoʻoikaika i ke kino i piha.