Pehea e hoʻokomo ai nā meaʻai, nā microelels, a me nā huaʻai i ke kino?

Pehea e hoʻokomo ai nā meaʻai, nā microelels, a me nā huaʻai i ke kino? ʻOiai, ma kaʻaiʻana i ka meaʻai, aʻo ka maikaʻi, maikaʻi. A he aha ka mea kūpono no ko kāua kino? E heluhelu e pili ana i kēia ma kā mākouʻatikala e pili ana i ka meaʻai maikaʻi!

Ma ka naʻau o ka'ākau,ʻo ka meaʻai kūpono ka palekana ma waena o ka laweʻana i nā meaʻai ma ke kino a me kā lākouʻaiʻana. Piʻona:ʻekolu aʻehā mauʻai i ka lā,ʻo ia ka mua o ke kakahiaka nui, kaʻaina awakea, kaʻaina awakea a me kaʻaina ahiahi. Inā makemakeʻia, hiki ke hoʻololiʻia ka pāʻina awakea e ka meaʻai. ʻO ka maʻamau i nā lā a pau o nā huapiʻa, nā protein, nā mea momona, nā micro-macroelements a me nā huaora e pili pono ana i ka wahine o ke kanaka, kona mau makahiki, a me nā hana a me ke kumukānāwai. ʻO ka helu o Caloric i kaʻai ma waena o 1200-5000 kcal.

- 1200-2000 calories i kēlā lā i kēia lā no ka wahine me ke kaumaha liʻiliʻi, a no ka wahine kaumaha kaumaha, e ho'āʻo nei e mālama i ko lākou kaumaha a iʻole e hoʻohaʻahaʻaʻia.

- 2000-3000 calories i kēlā lā kēia lā no ka kāne a me nā wahine me ke kaumaha o ke kino maʻamau, e alakaʻi ana i kahi noho ola.

- 3000-3500 kcal e hoʻopauʻia e nā kāne a me nā wāhine nui a me nā wāhine me ka kiʻekiʻe kiʻekiʻe o ke kino. hana.

Nā manaʻo nui.

ʻO kaʻai nuiʻo kaʻaina kakahiaka a me ka lā awakea,ʻo ia ka caloric nui a lawa i ka leo. Akā, i kaʻaina awakea,'ōleloʻia eʻai wale i nā hua digestible - ka iʻa kohua, nā kīʻaha mai ka hīnī liʻiliʻi, nā huaʻai (me nā mea kanu), a me nā hua'enela lactic i keʻakeʻa i nā hana o ka hoʻokomoʻana a me ka hoʻopiliʻana i loko o ka'ōpū.

Ka momona. He mea pono loa ke kauʻana i kaʻaiʻana o nā meaʻai i ka momona holoholona. He mea pono e hoʻololi iā lākou i kaʻiʻo mīni, kaʻiʻo, kaʻiʻo moa keʻokeʻo. ʻO kekahi o nā koho - keʻano'ē aʻe ma nā ipu mua o nā'ōpaki manu me ka meaʻai, a me ka'ōniʻia, ka'ōpala a me nā kīʻaha meaʻai - me ka meaʻai a me ka mahu. Akā,ʻo ka momona, pono nō ia no ke kino, no ka mea,ʻo lākou, i ka cholesterol, ke kōkua i ka ulu mau o nā pūnaewele kino. Loaʻa nā momona i nā hua likeʻole, nā mea holoholona a me nāʻaila pūlehu, a me kaʻaila kirimina.

ʻO kekahi o nā huahana huaʻai he waipona ia: ua paʻa ke kino i ka 98%, a aia nō hoʻi nā amino amino pono,ʻaʻole i synthesiʻia e ke kino a pono e komo i loko o ia mea mai waho mai. ʻO kaʻaila o kaʻaila ka waiwai o ka detoxification (ʻo ia hoʻi, lawe lākou i nā toxins o ke kino, mea lāʻau radioactive).

Nā Paena. Pono nā kānaka i kahi 1 gram o ka pona i kēlā lā i kēia lā no kēlā me kēia kilokilo o ko lākou kaumaha, aʻo ka hapalua o ia mea he kumu holoholona. ʻO nāʻai waiwai pāpīpī kaʻai, ka iʻa, ka waiū, nā hua, nā legumes.

Nā Carbohydrates. ʻO ka koi o kēlā me kēia lā he 500-600 grams. Ua māheleʻia nā'ōpelu i loko o ka māmā a me ka digestible. ʻO ke poʻo mua i ka piʻi nui i ke koko glucose, he loloa lōʻihi a me ka nui e alakaʻi pinepine ai i ka uluʻana o ka maʻi diabetes. ʻO kēia mau'ōpona'okāpika kahi i loko o ka huka, ka waiūkiko laka a me nā mea pālahalaha. ʻO ka lua o ka hoʻonuiʻana i ke kiʻekiʻe o ka glucose toto, ma muli o ka hapaʻole o ke kāpona'okalāʻau, hiki i ka lōʻihi o ke kino aʻaʻole hiki i ka hoʻonuiʻia o ke kaumaha o ke kino. Hoʻohui nuiʻia i kaʻai, i ka pali mai ka palaoa palaoa, i ka mea kanu.

Nā hua'ōlelo e pili ana i ka pono o nā wai. ʻO ka nīnau e pili ana i nā hihia. ʻO nā mea maikaʻi loa he mau mea kanu maoli, ka mea likeʻole i ka wai momona, i mālama i nā kūmole glucose i loko o ka maʻamau aʻo ia kekahi hua olaola,ʻoiai he kumu ia o nā huaora a me nā minela ma kahiʻanoʻoi aʻe ma mua o ka waihona nui o ka mea kanu a hua paha.

Nā mīkini Micro-me macro.

ʻO kekahi o nā kumumanaʻo o ka meaʻai maʻamau he pono e hoʻolakoʻia ka hapanui o nā macro- a me nā microelements a me nā hua hua i ka kino me nā huaʻai, nā mea kanu a me nā mea kanu.

ʻO ka hao ke komo i ka hāʻawiʻana o oxygen ma nā pūpū koko i nā'ōpū a me nā mea mai ka maʻi mai; ʻikeʻia ma ka'eala, ka peʻa, ka'ōnihi, ka'ōhiʻa, akāʻo ka nui loa o nā mea a pau i loko o ka meaʻai (aʻo ka mea hao i loko o kaʻiʻo ka maikaʻi loa).

Hoʻomoʻaʻia ka pāpiko i nā hana hana kūmole a he pono no ka hana maʻamau o ka'ōpū o ka naʻau; aia i loko o nā'ōpena, nā kukama, nā greens a me ka paʻi, nā peaches, nā pīlaʻi pi (no laila he mea pono keʻai i kaʻuala a i ka meaʻuala i kaʻaila i ka manawa).

Hāʻaʻia ka magnesium i ka lina o loko o nā kīʻaha koko. ʻO ka paʻakikī o ka magnesium ke alakaʻi aku i ka hōʻino i ka pāpaʻi vascular, ka maʻi vascular sclerotic, hoʻonui i ka nui o ka cholesterol. Ua hōʻike nā haʻawina i ka halaʻana o ka pelena magnnesium lōʻihi he kumu kūpono no ka uluʻana o nā maʻi ākea o ka holoʻana o ka liʻiliʻi. ʻO ka Magnesium he pepa, soy, kāpelu.

Ponoʻia ke kaloka no ka hana maʻamau o ka pūnaewele'ōpū, a mālama pū i ka ikaika o nā iwi o ka pūpū, i loko o ka horseradish, ka'ōnihi, nā pīni, a me nā hua puaʻa.

ʻO Sulfur , kahi pono loa no ka hana o ke kino, kahi i loaʻa i loko o nā'emu a me ke kāpena keʻokeʻo.

Ponoʻia nā Phosphorus e hoʻomaikaʻi i ka hanaʻana i ka lolo, i ka hoʻomanaʻoʻana; ʻO ka nui nui i loko o ka iʻa (ʻo ia hoʻi ka kumu o nā amino amino pono), ma ka'ōmaʻa'ōmaʻomaʻo a me nāʻaila.

Pono ke kinona no ka hoʻohālikelike o nā hormones thyroid, i loaʻa i ke kai a me ka kāpī keʻokeʻo, ke kāleka a me ka persimmon.

ʻO nā huaora.

ʻO kahi o nā huahana o ka meaʻai kūpono ka loaʻaʻana o ka huaora o kā lākou mau mea maoli ma o ke kino, i ka wā i lawaʻole ai kā lākouʻaiʻana, ua haki ka hanuʻana, uaʻikeʻia kaʻike, ke osteoporosis a me ka immunodeficiency e ulu ana, ka hana o ke kikowaena pū waena a me ke kiko o ke kino.

Hoʻohuiʻia ka Vitamin A i loko o ke kaʻina hana o ke kino, e hoʻonui i ka nānāʻana i ka wili; ʻikeʻia i loko o nā'ōmato, kāloti, nā lehu lehu, kekila, melon, ka waiūpaʻa, ka waiū.

Pono nā huaʻai B no ka hōʻanoʻana i nāʻano koko a me ka hana kūpono o ka'ōpena pūpū; e loaʻa ana i nā huaʻai, hua lactic acid.

Huahelu ka Hua'ōlelo C i ka'ākau a me ka hoʻoikaika i ka pāpaʻi āpau, e pale i ke kino mai ka uluʻana o nā maʻi kino; ʻikeʻia ma nā hulu pua, nā strawberries, nā currantsʻeleʻele, ka paʻi, ka horseradish, kaʻaila, ke kālani, kaʻuala, a me ka'ōlaʻa.

ʻO ka Vitamona E hoʻolaha i ka uluʻana o ka fetal, a,ʻo ia he antioxidant, e pale ai i nā hopena o nā mea olaʻole ma ke kino o ke kanaka, a laila e hoʻolōʻihi i kona'ōpiopio. Loaʻa i kaʻaila, ka kulina a me kaʻaila hinu.

ʻO ka hana nui o ka lāʻau D a ka ikaika o nā iwi; aia i loko o ka'ōpū yolks, waiū, caviar, ate ate.

Aʻo ka hopena,ʻo ka olakino o ka mea a me kāna mau keiki e kau mua i kaʻai kūpono. I kēia manawa uaʻikeʻoe pehea e komo ai nā meaʻai, nā microelels, a me nā huaʻai i ke kino. E hoʻomanaʻo i kēia, a hiki iāʻoe ke poina wale i ka heleʻana i nā kauka!