ʻOiaiʻoe he "kaikamahine maikaʻi," hāʻawiʻoe iāʻoe i kēlā me kēia lā i kahi hua'ōlelo: i kaʻaina awakea eʻai i nā iʻa, i nā meaʻai, a no kaʻaina awakea e hoʻomākaukau i ka'ōmaʻomaʻo'ōmaʻomaʻo ... Akā ka lā i ka hope - hou! - i hoʻomohalaʻia i ka meaʻai awakea ua māʻonaʻoe i kahi'āpana pasta me ka momona momona, ai ke ahiahi e huki ponoʻoe i nā lau a me nā'ōmato mai kahi hamburger i kūʻaiʻia, e hoʻohenehene iāʻoe no ka meaʻaʻoleʻo ia hoʻokahi kaikamahine e ulu mau ana i nā huaʻai i ka home. E kala kokeʻoe iāʻoe iho! Ma hope o nā mea a pau, inā maopopo iāʻoe,ʻaʻole kāuʻino iʻai. No ka nohoʻana i ke olakino a me ka maʻalahi,ʻaʻole pono e pono. No ke kūʻaiʻana i nā huahana kūpono wale nō a no ka hōʻoleʻana mai ka kūʻaiʻana i nā meaʻono wale nō,'ōlelo mua nā meaʻepekema mai ke kulanui o Utah ma mua o kaʻaiʻana i ka mea kanu i ka sanwia. E heluhelu i nā lepili! Hōʻike nā haʻawina eʻai kākou i ka 3-8 kg o ka sukari i kēlā me kēia makahiki! Maltose, dextrose glucose), palaka -ʻo kēia hoʻi ke kō. ʻO nā liʻiliʻi liʻiliʻi i kāuʻai, e like me ka hoʻololiʻana i ka palaoa keʻokeʻo me ka palaoa piha, a me ka spaghetti maʻamau - me nā kānai mai nāʻanoʻohi palaoa, hiki ke hoʻopōʻino i ke kino. A e kōkua mākou iāʻoe me kēia, e hāʻawi ana i nā'ōlelo aʻo no ka hoʻolālā kūpono o kāu hoʻonohonoho o ka lā. I kou makemake e hoʻololi i kaʻai, e hoʻomau i ka hoʻomauʻana, akā, mai noi akuʻoe iāʻoe iho. Miki paha, hikiʻole ke hoʻokaʻawale mai i kāuʻiʻo momona menu a me nā kāleka kāleka aʻaʻoleʻoe e hana,ʻoiai inā e loaʻa ana iāʻoe ka pilikia ma kēia manawa. Akā ma hope o nā mea a pau, he kūʻokoʻa koʻikoʻi, kahi e pili ana i kahi meaʻai liʻiliʻi, no ke kino a me ka puʻu iho. I ka paneʻana i ia mea, hoʻomakaʻo ia e "ho'ōla", e emi iho ana ka hāmeʻa, a i ka wā e hiki mai ana e maʻalahi ka loaʻa hou o ka kaumaha, aʻo ka hoʻokuʻuʻana i nā kilos eʻoi aku ka paʻakikī. No laila ma waho o ka hopena. ʻO kā mākou koho,ʻo ia ke kumu gula!
ʻO ka palaoa a pau: fiber
ʻO ke kūpono, keʻaiʻoe i kaʻai'aleʻaleʻa inā wale nō e hanaʻia mai ka palaoa o ka palaoa āpau, ke ho'āʻo nei e hoʻemi i ka hopena o ka maʻi maʻi. I ke ao maoli, i kaʻaina awakea, ponoʻoe e "mālama i kaʻoiaʻiʻo" i ka palaoa aʻai i ka oatmeal, akā ma kaʻaina awakea a me kaʻaina awakeaʻaʻoleʻoe e hahai mau i kēia kulekele.
ʻO ke kiʻi gula
E noʻonoʻo hou i kāu meaʻai, e hoʻololi i nā mea maloʻo maʻamau a me nā pīkī no nā'ōpū piha a popukō. ʻO ka hapanui o nā wahine e makemake ana i ka 5-6 mau lāina o ka meaʻai i kēlā lā (hoʻokahi lawelawe - kahi liʻiliʻi o ka berena, ½ kapuʻohi i hoʻolapalapaʻia, aiʻole pasta, 3 kapu popcorn kīʻole). Ma ka manawa hoʻokahi,ʻaʻole hiki i ka hapalua o mākou ke loaʻa iā lākou ma keʻano o nā huahana mai ka palaoa i hoʻomaʻemaʻeʻoleʻia. A he mea lokomaikaʻi, e like me nā haʻawina i hanaʻia ma ke Kulanuiʻo Harvard,ʻo kaʻelua aʻekolu paha mau kalo o kaʻohi piha i kahi lā e hoʻemi i ka hopena o ka puʻupū o ka puʻuwai aiʻole ka uluʻana o ka maʻi maʻi i 30%. Ke kohoʻana i nā hua lāʻau, e hoʻomaopopo e heluhelu i ka lepili:ʻo ka palaoa āpau ka mea mua ma ka papa inoa o nā meaʻai.
Nā huaʻona a me nā hua: huaʻai
Ma ke kūpono, eʻaiʻoe i nā huaʻai a meaʻai paha i kēlā me kēia pāʻina, i loaʻaʻoe i nā meaʻai i hanaʻia 9 mau lā ma ka lā. I ke ao maoli, hana lōʻihiʻoe no ka loaʻaʻana o ka mau manawa a me nā hua mua i hoʻolālāʻia, a hiki i ka manawa e hoʻomākaukau aiʻoe i kahi mea. Aʻo nā lau'ōmaʻomaʻo hou i loko o kāu papa inoa, he laumele ka lau, kahi i waena o nā pōpō berena ma kahi sanwī.
ʻO ke kiʻi gula
Hoʻoulu i nā meaʻai i kaʻaina awakea. E hoʻopili hou i ka hulina maʻamau me ka uku moa me nā greens a me nā huaʻai. No laila, hiki iāʻoe ke loaʻa i ka 4 mau huaʻai. ʻO kēia kāu mea kūpono loa. ʻAʻole ka "hoʻokōʻana i kēia kaona" no ka wā lōʻihi, e holo anaʻoe i ka pilikia o ka loaʻaʻana o kahi hemahema o nā mea ola, e like me ka lawaiʻa folic. I loko o ke aʻoʻana,ʻo ka wahine i hoʻonui i kaʻai o nā hua a me nā huaʻai maiʻelua a 5 mau mea i kēlā me kēia lā, ua hoʻemiʻia ka maʻi o ka maʻi maʻi e 28%. Heʻuʻuku nā liʻiliʻi ma mua o kāu e noʻonoʻo ai.ʻO kēlā me kēia mea he 1 kapu o nā mea kanu hou a iʻole 1/2 kapu o nā huaʻai a me nā huaʻai hou paha. E hoʻokuʻu iʻelua kīʻaha o ka'ōnihi a me ke kūmole me ka 1/4 kapu o nā pīni, me ka 1/2 kīʻaha broccoli a me nā'ōmato a me 1/4 kapu kāloka sliced, aʻo ia ka nui āu e pono ai. Ināʻaʻoleʻoe i makemake i ka saladi, eʻai i kahi hapalua sandwich me ka umauma lūlū, kahi'āpanaʻaka a me ka'ōmato, a me kahi pā o ka'ōpenaʻai. A hiki iāʻoe ke paʻakikī i kāu pahuhopu, me ka hoʻonui pūʻana i nā huahana i'ōleloʻia i kahiʻeleʻele o 100% wai puna a me hoʻokahi pea. Ināʻoe e lele ma ka mākekeʻaʻole hiki ke loaʻa, kūʻai i nā hua maloʻo a me nā huaʻai. Wahi a kekahi papahana i paʻiʻia ma ka Journal of the Science of Food and Agriculture, hiki iā lākou ke komo i nā huaola he nui loa, inā lākou i keʻokeʻo; a laila e loaʻa iā lākou ka meaʻoi loa.
ʻO kaʻono: ke kumu o nā calories nele
Kūpono, palekana i nā kuki, nā leka a me ka balekale, iʻole e loaʻa ka kaumaha. I loko o ke ao maoli, ua huhū nuiʻoe, haʻaleleʻia no kaʻaina awakea me kaʻaʻaʻole.
ʻO ke kiʻi gula
Hiki paha iāʻoe ke hoʻopili i kekahi mea ma ka pāʻina o ka pāʻina hope ināʻoe e hahai i nā kānāwaiʻelua. ʻO ka mea mua, e koho i kahi mea maikaʻi, e like me nā kāleka maloʻo, 1/4 mau hua'ati a me nā hua maloʻo a iʻole kahi pā kau. ʻO ka lua, he mea liʻiliʻi ka'āpana. E hoʻomanaʻo i ke kaʻina oʻekolu mau'āpana. ʻO ka leʻaleʻa kiʻekiʻe loa mai kaʻai āu e loaʻa ai, eʻoki wale ana no ka manawa mua a me ka hope. E hoʻouka hou i hoʻokahi, ma waena, a laila eʻoliʻoliʻoe i ka meaʻai ma ka likeʻana me ka hoʻonāʻana i ka manawa heʻumi. Makemake pahaʻoe i kekahi mea e pale ai? Hiki i nā wāhine ke makemake i nā leʻaleʻa eʻike i ka manaʻo hoʻomaha, ka mea e hoʻonui ai i ke kiʻekiʻe o ke koko. E mālama i kēia pae paʻa, e nānā i kaʻai a me ka māhele ponoʻana i ka meaʻai. Eʻai i kahi maia i loko o ke kīʻaha ma mua o ke awakea, a me ka sanwī me ka palaoa piha - i ke awakea.
Nā huahana Semi-hoʻopauʻia: ka momonaʻoi aku a me ka momona
ʻO ke kūpono, hoʻohemoʻoleʻoe i kāuʻai i nā meaʻai a me nā meaʻai maʻalahi, no ka mea he nui ka paʻakai a me ka momona. I ke ao maoli, keʻai neiʻoe i ka pupuhi i kaʻaina awakea, a i ke ahiahi - heʻaiʻai pa'ū maloʻo, no ka meaʻaʻole makemakeʻoe i ka kuke. Hiki iāʻoe ke hoʻomau i ka hoʻohanaʻana i nā huahana pauʻole i hoʻopauʻoleʻia no ka meaʻaʻole lākou iʻoi aku i ka 800 g sodium a me 3.5 g momona momona ma kēlā mehana (ʻike ka poʻe akamai e hōʻemi i kā lākou hoʻohanaʻana i 2300 mg a 18 mg i kēlā lā kēia lā). Hiki i ka hopena mau o ka paʻakai i ka meaʻai ke hoʻoulu i ka hoʻonui i ke koko, a me nā momona momona - ka piʻiʻana o ke kiʻekiʻe o ka cholesterol maʻamau. Eia naʻe,ʻaʻole e lawe mau nā mea hana i kēia. ʻOiaʻiʻo! Ma hope o nā mea a pau, paʻakai maikaʻi ka paʻakai a me ka momona "i keʻano" o ka ho'āʻo ikiʻia o ka pā. Hiki i ke kīʻaha kīʻaha no ka moa, e like paha me ka 1000 sodium sodium. ʻO ka pōmaikaʻi,ʻaʻole nāʻano hua likeʻole a pau loa, aʻo ka mea nui loa - e noʻonoʻo pono i ka pepa. Ma ke ala, hiki i kahi pahu liʻiliʻi i loko o nā'āpanaʻelua, a ināʻoe e "kiʻi" iā ia, e loaʻa iāʻoe ka paʻakai a me ka momona i ka lihilua. ʻO ka meaʻai wikiwiki a me ka nui o nā momona i hanaʻia me ka momona a me ka paʻakai. Inā loaʻaʻole ka manawa e kuke ai, e mālama i nā huaʻala maloʻo aʻokiʻoki i nā hua i loko o ka pahu hau.
ʻO kaʻiʻo o ke kino: momona momona a cholesterol
Ma ke kūpono,ʻaʻoleʻoe eʻai i kaʻiʻoʻulaʻula e mālama i kou naʻau. I ke ao maoli, i kaʻaiʻana i nā lā he nui, ke hoʻomaikaʻi neiʻoe iāʻoe iho me kahi momona momona.
ʻO ke kiʻi gula
Mai haʻalele i kaʻiʻoʻulaʻula. I ka hopena,ʻo ka pipi kahi o nā puna maikaʻi loa o nā proteins, zinc, iron a me B. Akā, ponoʻoe ke hoʻohaʻahaʻa: ma kaʻai pinepineʻana i nā'āpana nui loa, hiki iāʻoe ke hoʻomalu loa i ke kele i piha i ka momona a me ka cholesterol. ʻO kaʻoiaʻiʻo, he loiloi hou i paʻiʻia ma ka Archives o Internal Medicine i loaʻa i ka poʻe iʻai 125 grams o kaʻiʻoʻulaʻula i ka lā (ka liʻiliʻi o ka meli a me ka steak) he 30% ka nui o ka make ma muli o ka maʻi maʻi i nā makahiki he 10. ua hoʻokolohuaʻia. I loko o ka hebedoma, hiki iāʻoe keʻai i 540 grams o kaʻiʻoʻulaʻula a 6 mau'āpana o ka 90 grams. Manaʻoʻoe he mea nui kēia? Akā,ʻaʻole pēlā, no ka hāʻawiʻiaʻana o ka meli haʻahaʻa e hoʻohanaʻiaʻoe ma kahi haleʻaina, 150 g. E koho mau i nā'āpana momona liʻiliʻi;
Nā huahana laʻau: calcium
ʻo ke kumu, loaʻa iāʻoe ka nui o ka momona, eʻai ana iʻekolu mau kau o nā hua laʻau me ka momona momona o kēlā me kēia lā. I ke ao maoli,ʻo ka meaʻoi loa āu e hana ai, e ninini iho i kaʻele i kaʻele kakahiaka a noʻonoʻo i ka hopena o ka lā inā paha e hiki iāʻoe ke helu i kahi'āpana cream cream for "milk."
ʻO ke kiʻi gula
Manaʻo nā wāhine he nui eʻai lākou i ka waina a inu paha i ke aniani o ka waiū ma kēlā me kēia kīʻaha,ʻo iaʻaʻole lākou e loaʻa i ka 1000 mg o ka calcium i ka lā. Akā,ʻaʻole kēia ka hihia. ʻO kaʻoiaʻiʻo, hiki iāʻoe ke loaʻa i ka nui o ka nui o ka mea alapiʻi me kekahi mau huaʻona, e like me ke kāpena (179 mg o ka mineral ma ke kīʻaha) a me ka uku palani ma' (158 mg i ke kīʻaha). Hoʻomaʻaʻiaʻoe ma mua o 50% o kēia waiwai mai nā lau kanu ulu maloʻo, akā mai nā hua puaʻa - e pili ana i 32%. E hoʻomaka i kou lā me ka aniani o ka waikena nongeneʻole a iʻole kaʻaina kalo ma lalo o kaʻaina awakea, kau i kahi'āpana o ka palaoa Swiss i ka palaoa a pau, kāpīpī i ka paʻi me ka pātaʻi no kaʻaina awakea, eʻai i kahi'āpana o ka'atihi no kaʻaina awakea, ka puna.
Nā huahana e noho mau i loko o kāu lumi kuke
ʻAʻole manawa e hoʻokahe ai i ka hale kūʻai? ʻAʻohe pilikia! Ma hope o nā mea a pau, i loko o kou pīkoi he mau huahana kūpono ia no nā mea ola olakino a me nā mea hoʻomākaukau.
ʻO kaʻaila
Ma kahi o ka hoʻopili waleʻana i ka meaʻai, e hana mākou i kahi paʻi pīpī maikaʻi me ka momona. No ka hanaʻana i kēia, e hoʻonui i ka 1/3 kapuʻaila no 3 tbsp. l. ka vīneka a me ka meaʻai. E kau i ka paʻi me ka moa a me ka pua.
Pākē
E hoʻohana iā lākou e like me marinade i kaʻiʻo. Hāʻawiʻia ka huaʻaila Tomato i nā huamua o ka meaʻai, a me nā meaʻala - he meaʻala maikaʻi loa. A loaʻa iāʻoe ka lawelaweʻana i nā huaʻai. Hoʻokomoʻia i ka lā ma mua, hiki iāʻoe ke lilo i meaʻono, momona momona, inā hoʻokaʻawaleʻoe i ka hapalua o ka kīʻaha, e pīpī me ka waiu soy, ka wā me kahi kinamona nui a me ke kō. A laila hoʻomahaʻia nā minuke i loko o ke kōkomo, a kau i kahi pāpale, a pīpī i nā'āpana o ka maiʻa a iʻole nā hua hou. ʻO ka waiwai i ka momona a me nā pono hana hoʻonāukiuki, he mea maikaʻi no ka paʻi. A inā hoʻohuiʻoe me ka pahu, e loaʻa iāʻoe kahi meaʻoluʻolu wela no ka iʻa, ka moa a me kaʻaila.
ʻO iʻa iʻa: omega-3 acids
Kūpono,ʻaiʻoe i kēlā me kēia hebedomaʻelua lawelaweʻana o nā iʻa momona, pono no ka naʻau, e like me ka wai oona. I ke ao maoli,ʻaʻoleʻoe e nānā aku i kaʻoihana iʻa o ka hale kūʻai, no ka mea,ʻaʻole iki iki ka iʻa ula, a ma hope o kona hoʻomākaukauʻana i loko o ka lumi kuke, he meaʻala iki no ka manawa lōʻihi! I kēlā me kēia lā, e lawe i nā lāʻau me nā omega-3. ʻO nā waikona momona momona polyunsaturated e hoʻonāuki i ka mumuna, kahi e hiki ai i ka maʻi o ka maʻi, ka maʻi hīkī a me ke kanesa.