Manaʻo no ka hoʻoponoponoʻana i ka meaʻai no ka liloʻana o ke kaumaha

Makemake kākou a pau e maʻalahi a nani. Akā, i ka manawa pinepine e alualu i kahi kiʻi maikaʻi, hoʻopoina paha mākou i ko mākou olakino, e like me keʻano o ka hoʻopauʻana i kā lākouʻai i nā calorieʻole i kēlā lā i kēia lā. A ke alakaʻi nei kēia i kaʻoiaʻiʻoʻaʻole mākou e ho'ōki wale i ka emiʻana o ke kaumaha, akā, ua hoʻopau mākou i ko mākou kino. Aia kekahi mau hihia'ē aʻe, i ke kaikamahine a me ka nohoʻana ma luna o kaʻai "kūpono," akā,ʻo ke kaumaha e kū nei, pono ia. Ma kēiaʻano, ua hoʻomākaukau nā meaʻai i nā manaʻo kūpono no kaʻaiʻana i nā mea e makemake ana eʻalo i ka kaumaha, e pili ana i nā mea e loaʻa ai nā hualoaʻa.
Pono nā helu o kā Caloric i kāuʻai ma keʻano e emi iho ka ikaika i loaʻa iāʻoe me kaʻai ma mua o kāu kālā. Ke mālamaʻia ke kaumaha o ke kino, e mālama iā ia ma kēia pae, pono ia e hoʻokauʻia ke kahawai i kona mau kālā.

Eia naʻe,ʻo ka mea mua, e hoʻolohe i ka mea i hoʻemiʻia kaʻaiʻana o ka momona a me ka momona. Ma nā helu he nui, hiki ke lawa kēia maʻalahi maʻalahi eʻike ai i ka kaumaha kūpono. He mea nui kēia i kēia. Eia nō naʻe, hiki ke hiki i ka loaʻaʻana o nā mea he nui - e hoʻemi i ka hopena o nā maʻi'elepili, ka maʻi maʻamau o ke kino, kekahi mau maʻi kinoʻole, a me nā maʻi'ē aʻe.

He aha nā kumu nui o ka make keʻikeʻia ka momona? Heʻuʻuku lākou. E ho'āʻo e hoʻokaho i kēia mau koi a hoʻohana iā ia i ka hanaʻana i ka menu.

1. Pono nā meaʻai o Caloric i ka meaʻai (palena), akā,ʻaʻole nui. ʻO ka Institute of Food of the Russian Academy of Medical Sciencesʻaʻole ia e'ōlelo i ka hoʻohanaʻana i nā meaʻai me kahi caloric i lalo o 600 kcal, no ka mea e hiki ke hoʻololiʻia kaʻaeʻa, keʻikeʻia ka paleʻawaʻawa maikaʻi, ka waikiko uric i ke koko, kaʻeha i ka naʻau, nā koho electrocardiographic a me nā loli'ē aʻe. ʻO ka mea maʻamau, nā meaʻai me kahi kāloka i ka 800 a 1800 kcal i hoʻohanaʻia.
2. Ua ho'ēmiʻia ka helu o nā mea holoholona. A piʻi ka māhele o kaʻaila hua kālā i 50% o ka nui o ka momona o ka meaʻai ('āpana momona polyunsaturated, ka mea waiwai i nā meaʻaila aiʻole ka hoʻonui i ka momona).
3. Ka hoʻohana pāʻaniʻiaʻana o nā suga "fast" (e like paha me ka pipi a me ke kō kō.).
4. Hoʻopauʻia nā huahana e hoʻonui i ka makemake (nā meaʻala a me nā hola).
5. ʻO ka manaʻo o ka paʻakai ke hanaʻia ma ka hopena o nā huaʻai a me nā huaʻai, a he mau waihona caloric ka nui no ka nui nui, a me 5-6 mau lā i ka lā (me ka hoʻololiʻole i ka mahele nui o ka waihona caloric o kēlā me kēia manawa).
6. ʻO ka helu o ka paʻakai i ka meaʻai e kauʻia i 2-3 g a me ka wai a hiki i ka 1-1.5 lita, i nā lā mahana wela - a hiki i 2 lita.
7. Hoʻohana i nā lā weheʻole, aʻo ia hoʻi ke kapa "zigzag".

ʻO kēia kahi papa inoa o nā koi nui no ka hōʻuluʻuluʻana i kaʻai no nā kānaka momona. Eia nō naʻe, he mau "mea liʻiliʻi" nui loa e pono ai ke olakino. No laila, no ka mea, ua'ōleloʻia e hōʻemi i nā meaʻai ma cholesterol. Inā no ka poʻe olakino ka nui o ia mea i ka meaʻai ke mea maʻamau o 600 mg, a laila no ka mea nuiʻole ka nui o nā kānaka ma mua o 300-400 mg. Eia kekahi, pono e lawa ka meaʻai no ka inu o ka fiber (e like me ka'ōlelo ma mua, kōkua lākou e hoʻonele i ka cholesterol keu mai ke kino ae pale i nā maʻi), nā huameʻa, nā paʻakai kohuke a me kekahi mau pūnaehanaʻoihana.

E hoʻemi i ka nui o ka momona i kaʻai ma ka mua a 60-70 g, a 30-50 g. Pulses, kaʻuala,ʻeleʻeleʻeleʻele (aiʻole keʻokeʻo me ka bran), e hoʻohana i 100-150 g i kēlā lā (ʻaʻole hou!).

Milk hoʻohana nui loa i ka momona. ʻO nā hua a me nā hua e makemake i nā meaʻono a me nā meaʻono.

Mai nā mea inu, e hāʻawi i ka makemake i nāʻano hua me nā mea kanu i hoʻopihaʻoleʻia (me kaʻole o ke kōpaʻa), ka papaʻaina a me nā wai melaki lāʻau lawaiʻa, ka'ōmaʻomaʻo, kaʻeleʻeleʻeleʻele, nā hawnhorn a me nā mea kanu'ē aʻe. Pono e haʻaleleʻia ka waiʻona.

Hāpaiʻia nā pāʻina i ka mea paʻakai, paʻakai, iʻa a me nā iʻa iʻa - kuke kuke a hoʻomehu paha (hoʻohana wale i nāʻano momona momona). Makemake i ka mahu,ʻaʻole iʻai i nā meaʻai, no ka mea, ua liʻiliʻi ka momona a me nā mea extract. 'Ui nā'ōpena no ka hapanui o nā meaʻai - ka mea kanu, nā hua i nā manawa he nui ma ka hebedoma no ka hapalua o ke awa. Aʻo keʻano nui, makemake i nā pālima mai nā huaʻai, a me nā mea hou.

Hiki i nā'ōpala o kaʻiʻo a me ka iʻa, nā momona momona, a me nā huahana - ka naʻau, nā mumū, ka ate (he waiwai nui lākou i ka cholesterol). E mālama i nā mea momona a me nā iʻa, nā kānana ahupuaʻa, kaʻaila, nā meaʻai me ka momona momona, a me keʻano nui loa. E pāpaleʻiaʻoe no ke kelekaleka, ka koko, ka'ati, ka palaoa, ka jam, ka jam, ka mīkini, ka pilakeke, ka mea puhi, nā mea i kālaiʻia a me nā meaʻai, nā meaʻala. ʻo ka horseradish, ke kālaka (hiki ke kauʻia ka radis i kaʻai no nā maʻi maʻi nui, hele pū me ka gout, no ka mea heʻoihana diuretic a hoʻonāukiuki i ka excretion o ka paʻakai), ke keleʻele, a me nā mea'ē aʻe. ka pa'ū, ka pi, ka'īlio ola, ka Helene eve a me ka oatmeal porridge).

He laʻana o ka hana o kēlā me kēia lā no 800 kcal
Hiki e pili ana i ka hoʻonohonohoʻana i nā huahana me kaʻaiʻana i ka calo 800 kcal e like me kēia:

• Kefir - 200 ml,
• ʻO nā iʻa a me nā mea momona ka momona - 100 maumu,
• 'Epi - 1 wahi,
• ʻO kaʻohe maoli - 100 maumu,
• Butter - 10 g kēlā me kēia,
• Kaomi'alami - 10 grams,
• Kaloka, nā pepa, nā'ōmato a me nā huaʻai'ē aʻe - 200 grams,
• ʻO ka Potatoes - 100 maumu,
• ʻAlaʻAla - 100 maumu,
• Wai - 0,8-1,2 lita.
  

He hōʻailona o ka noʻonoʻo o ke ao no 1200 kcal
No kaʻaiʻana o ke kalori o 1200 kcal, uaʻoi aku ka laulā o nā huahana o kēia me kēia lā:

• Kefir - 500 ml,
• Nā iʻa iʻa - 100 g,
• 'Aiʻa momona momona - 200 grams,
• ʻO ka moa o ka moa - 1'āpana,
• Nā hua (koe wale nā ​​hua waina) - 300 g,
• ʻAlaʻai - 200 g,
• ʻO ka Potatoes - 100 maumu,
• Beana - 20 grams,
• Nā hua iʻokiʻia - 20 g,
• Butter - 10 g kēlā me kēia,
• ʻOi - 2-3 grams,
• Wai - 0,5 - 1 lita.
  

He lālā o ka papa hana o kēlā me kēia lā no 1600 kcal

• Kefir aiʻole ka waiū - 300 ml,
• Nā iʻa iʻa - 100 g,
• ʻAi i ka momona momona a me kaʻiʻo hānai - 200 grams,
• 'Epi - 1 wahi,
• Yogurt - 100 maumu,
• Kapiʻi - 300 grams,
• ʻO ke koena o nā kumu iʻa he 200 g,
• Puihi - 200 g,
• Nā hua iʻokiʻia - 20 g,
• Butter - 20 g kēlā me kēia,
• Ka wai - 1 leka.
  

ʻO ka hoʻohanaʻana i kaʻai kai haʻahaʻa-calorie no ka 800-1000 calories i kēlā lā kēia lā e alakaʻi aku ai i ka make kaumaha o ka 1-1.5 kg i kēlā me kēia pule.

He mea pono eʻike ma hope o ka uluʻana a me ka uluʻana o ke kino, i hala ma hope o 22-25 makahiki, hiki ke hoʻonui iki i ka holomua o ka hana hana. ʻO ka nui o kēia emiʻana he 7-8% o nā makahiki he 10. No laila, i ka wāʻelemakule, e emi ai nā maʻamau o kaʻai. E hoʻomanaʻo i kēia mau mea, e hoʻomau i kāuʻai.

Inā hui pūʻia ka mea kaumaha me nā maʻi'ōpiopio, pono e weheʻia nā hua'ōmaʻa mai ka meaʻai, i loko o ka'āpana, ke kaula ikaika (e like me ke kāpena).

ʻO kaʻiʻo a me ka moa, e kāluaʻia a iʻokiʻia i keʻano o cutlets no kekahi mau. Hōpaiʻia ka palaoa i keʻokeʻo, akāʻaʻole naʻe i ka hou, akā i hoʻokahi a meʻelua mau lā.

He mea pono e hoʻomanaʻo i ka hoʻohana lōʻihiʻana o ka mea hoʻemi liʻiliʻi i ka hopena o ka poho kaumaha. Ma muli o ka hoʻololiʻana o keʻano o ke kino i ka pale ponoʻole o ka ike (loaʻa ka emiʻana o ke kiʻekiʻe o ka metabolism basal) a hiki i ke kanaka ke ola hou. No laila, ua'ōleloʻia e hoʻohana i nā lā hoʻoili. ʻO nāʻano zigzags i ka meaʻai e hāʻawi i kahi hoʻomaha maikaʻi no nā mea hana o ka insulin o ka pancreas. Eia naʻe,ʻaʻole e hilinaʻi wale i kahi mea hoʻemi iki, ponoʻoe e hana a hoʻolima. I loko o kahi pilikia, hiki i kēia ke hōʻoiaʻiʻo iāʻoe i ka poho kaumaha.