No nā pōmaikaʻi o ke kakahiaka.
ʻO ka hiamoe awakea o kekahi kanaka he 8 mau hola. I kēia manawaʻaʻole e loaʻa ka wai a me ka meaʻai i ke kino. I loko o kēia manawa, loaʻa i ka manawa kekahi manawa e pōloli ai, a ma ke kakahiaka pono e hoʻopiha ke kino i ka "hoʻolālā ike". I mea e hoʻopiha ai i kēia kumukūʻai a loaʻa ka ikaika i ka lā a pau, hikiʻole iāʻoe ke hana me kaʻole kakahiaka maikaʻi. ʻO ka hōʻole i kaʻai e hiki ke hoʻonui i ke kauʻana o ke koko. Ua hōʻoia nā kānakaʻepekema i ka hōʻoleʻana i kaʻaina kakahiaka ke alakaʻi i ka hōʻinoʻole o ka naʻau, ka hoʻomau o ka manaʻo a me ke aʻoʻana. ʻO ka huakaʻi kakahiaka ke alakaʻi i ka hoʻonui i ke kiʻekiʻe o ke kō i loko o ke koko a me ka hoʻihoʻi houʻana o ka metabolism, ka mea e pihoihoi ma hope o ka pō.
No ka paleʻana i nā loli pōkole i nā kōlani koko koko e kōkua i ka hanaʻana i ka papa kakahiaka kakahiaka maikaʻi. ʻO nāʻano kūpono o kahi kakahiaka kakahiaka maikaʻi:
- Hāʻawi ka huakaʻi kakahiaka e hoʻopiha i ke kino me nā meaʻai e pono ai e hoʻomaka i kahi lā pōpilikia;
- ʻO ke kakahiaka maikaʻi kakahiaka e kōkua i ka mālama i ke kaumaha o ke kino;
- Hoʻomaopopo ka lā kakahiaka i ke kaʻina o kaʻai, ka mea e hiki ai iāʻoe ke hana me kaʻole o nā pōpō;
- ʻO kahi kakahiaka kakahiaka maikaʻi e hōʻemi ana i ka hikiʻole o kaʻaiʻana i nā lā a pau;
- Pōʻakai kakahiaka i kēlā me kēia lā, e hoʻohaʻahaʻa loaʻoe i ka hopena o ka maʻi o ka maʻi o ka maʻi, e like me keʻano o ka maʻi diabetes he 2;
- Hāʻawi ka mea kōkua i ka hoʻoikaika i ka hiʻona a me ke kalo koko;
- Hoʻopau ke kakahiaka i ka hiamoe a me ka luhi o ke kakahiaka;
- Hoʻokō ka mea kōkua i ka hoʻonui i ke kukū a hoʻonā i ka lolo, kahi e hoʻonui ai i ka hoʻolālā i ka manaʻo;
- Mahalo i kaʻaina kakahiaka, hiki iāʻoe ke nalo i ka kaumaha a mālama pono i ke kaumaha;
- Hoʻolahalaha ke kakahiaka;
- ʻO ka pōmaikaʻi hoʻi o kaʻaina kakahiakaʻo ia ka maikaʻi o ka nohona maikaʻi a me ka olakino o ke kanaka.
He aha ka mea kakahiaka maikaʻi?
He mea pono eʻike i kaʻaiʻana i ka kakahiaka kakahiaka, e hilinaʻi ana i ka maikaʻi a me keʻano o ka manawa, a me ka loaʻa a me ka hana. No laila, pono e hoʻololi ke kakahiaka kakahiaka maikaʻi. Loaʻa i kēlā me kēia huahana kekahi mau mea kanu o nā huaora a me nā meaʻai. ʻO ka hui pūʻana o nā huahana likeʻole,ʻo ia ke kī i ka meaʻai maʻamau. Pono pono e hoʻokaʻawale mai ka papaʻaina kakahiaka i nā mea i'ōniuʻia, e aho e hoʻokomo i ka huahana i hoʻomoʻaʻia i ka'ōmole.
I ka manawa o ka kakahiaka kakahiaka, hoʻonā ka wahine i nā calories'ē aʻe, akā,ʻaʻohe mea e loaʻa ai ka waiwai waiwai. No ka kakahiaka kakahiaka, ponoʻoe eʻai mau i nā meaʻai i loko o ka lāʻau calcium, hao a me B.
ʻAʻole pono ka hoʻohanaʻana i nā hōʻoluʻolu i hoʻomākaukauʻia mai nā huahana i hoʻonohonoho ponoʻia, uaʻoi aku ka maikaʻi e kuke i nā pālaʻi hou. Eia kekahi laʻana, manaʻo nā meaʻai meaʻai eʻai i ka pōʻai no kaʻaina kakahiaka. Uaʻikeʻia nā wāhine e hoʻomaka nei i kā lākou lā me ka palaoa eʻoi aku ka momona ma mua o ka poʻe i makemake i nā'ūmoa, nā hua a me nā meaʻai no ka'ōpō kakahiaka. ʻO nā kīpala a pau,ʻo ka oatmeal paha, he waiwai nui i ka fiber. Kashi, kuke i ka waiu waiu, hoʻemi iki i ka hopena o ka maʻi o ka maʻi cardiovascular, a me ka maʻi dia a me ka hahau. Ma o ka ho'āʻoʻana me nā hui likeʻole o nā huahana, hiki iāʻoe ke hoʻoholo i kahi kakahiaka kakahiaka maikaʻi a maikaʻi.
Pono e hoʻokomoʻia nā huahana ma lalo nei i ka papa kakahiaka kakahiaka:
- Cereals mai nā'ōpū piha, nā mea waiwai i nāʻano huaora a me nā minela likeʻole;
- ʻO nā huaʻala a me nā huaʻai hou, kahi i loko o ka nui o nā huaora, nā minera a me nā pono pono'ī;
- ʻO ka maikaʻi, e like me ka mea'alala,ʻaʻole pono e hoʻohanaʻia;
- He mea kūpono ka hāʻawiʻana i nā pīkī pākena a me ka syrup.
ʻO ka helu o nā calorie e hoʻopauʻia ka makahiki, ke kāne a me keʻano o ka hana kanaka. ʻO 1100 -1200 nā calories ka palenaʻuʻuku o ka heluʻana o ka calorie. Inā hoʻohaʻahaʻaʻoe i kēia koleke i 1000 calories, lailaʻaʻole e loaʻa i kou kino nā mea e pono ai: ka calcium, ka hao, ka huaora a me nā minela. ʻO ka hoʻohanaʻana i kaʻaina kakahiaka no nā huahana e loaʻa ana i ka protein a me ka fiber, e hiki iāʻoe ke maʻalahi me kaʻole o nā pōhā a hiki i kaʻaina awakea a ma mua o kaʻaina awakea. ʻO ka hōʻoleʻana i kaʻaina kakahiaka, hoʻoneleʻoe i kou kino o nā mea pono: potassium, calcium, magnesium, fiber a folic acid.
Hiki i ka paʻipaʻi kānua maikaʻiʻole ka mālamaʻana i kāu kaumaha maʻamau. ʻO Varya porridge ma ka soy aiʻole ka waiū waiū, me ka hāʻawiʻana i nā hua hou i loko o ia mau mea, hoʻonuiʻoe i ka laweʻana o ka huaora a me nā minela i loko o ke kino. He mea makemake ia i nāʻaoʻao pili'ē aʻe. ʻO ka Buckwheat, ka oatmeal a me ka laiki liʻiliʻi he mea pono e hoʻomaka i ka lā, no ka mea, ua waiwai lākou i nā huapiʻa.
ʻO kahi sandwich me ka waiū a me ka paʻakai,ʻo ia me kahi sandwich me ka waiū a me kahi hapa'ōmato he meaʻai maikaʻi loa. Hiki i ka 'okoʻa ke lawe mai i ka palaoa mai ka'ōpū piha me ka margarine. E hoʻomanaʻo i nā momona i nā momona momona, no laila e hoʻoleiʻia lākou.
Pono pono e komo i loko o ka hua'alaina a me nā wai mai loko mai o lākou. He waiwai nui kēia mau huaʻai i ka huaʻa C, a me nā mea pono'ē aʻe. Pono pono e pau ka hua i ka lā, iʻekolu manawa.
ʻO nā puaa kahi kumu maikaʻi loa o ka protein,ʻoiai lākou he kalole liʻiliʻi. No kaʻaina kakahiaka nui ka maikaʻi keʻaiʻana i nā huaʻupu i kōmauʻia, nā hua i'ōwiliʻia, nā hua i'ōwiliʻia a me nā pua hua. Aia i loko o kēia huahana kahi hoʻoleleʻole o cholesterol - 213 mg.