Nā kōkua e kōkua ai e ho'ēmi i ka hoʻohanaʻana i ke kō
- Mai waiho i ka sugar i ka meaʻai āu eʻai ai. ʻOi maikaʻiʻaʻole e hoʻonui i ke kō i nā meaʻaiʻole i loko o ia mea, no laila e inuʻoe i ka tile a me ke kalo me ka huka, eʻai i nā hua me kaʻole.
- Mai noʻonoʻo waleʻoe heʻoi aku ka maikaʻi o ke kōleaʻeleʻele ma mua o ke keʻokeʻo, no laila hiki iāʻoe keʻai. ʻAʻole loa. ʻO nā mea i hoʻopiliʻia i loko o ia wahi, ua hōʻino maikaʻiʻia e ko mākou kino, a no ka mea,ʻo kaʻoi aku o kā mākouʻaiʻana i ke kō,ʻo ka liʻiliʻi o nā minerals a me nā hua hua. Inā uaʻoi aku ke kiʻekiʻe o ka paʻakai o ke koko, a laila ua hoʻomaka ka hanaʻana o ka insulin, aʻo ka huliʻana,ʻo ia hoʻi me ke kō,ʻo ia kekahi e hoʻopau i nā mea pono a pono i loko o ke koko i kēlā manawa.
- Maiʻaiʻoe i nā meaʻai me nā'ōpona maʻamau aʻaʻohe ona fiber. ʻO kekahi laʻana, ka paku, ka'ailala, ka palaoaʻole a me nā mea'ē aʻe.
- Mai manaʻoʻiʻo i nā hua'ōlelo "Skim." Ināʻikeʻoe i ka manaʻo nui, mai wikiwikiʻoe e lawe i ka huahana, no ka mea,ʻaʻole ia he'ōlelo kalole liʻiliʻi. ʻO ka mea maʻamau, he nui nā sukalēlā o ia mau mea, no laila ma mua o ka kūʻaiʻana, e heluhelu i ka mele.
- E ho'āʻo e kūʻai i nā huahana o nāʻano likeʻole. He aha keʻano o kēia? ʻO nā huaʻai, nā hua a me nā hua,ʻaʻole iʻulaʻula wale nō. Pono nāʻaʻahu a pau i kāuʻai.ʻO ka lahilahi o nā kele, nā huaʻai a me nā meaʻai, a laila e emi mai nā hua liʻiliʻi, nā pīkī a me nā mīpī i loko o ka hīnaʻi.
- E heluhelu mau i ka mele. Ponoʻoe eʻike i ka nui o ke kōlepa i loko o kēia a iʻole ia huahana, i mea eʻai ai ia mea i ka mea hikiʻole.
- E ho'āʻo e kūʻai i nā huahana i loaʻa nā meaʻala liʻiliʻi liʻiliʻi, no ka mea, hoʻomāhuahua lākou i ka mea hōʻailona i nā hamo a me ke kōpaʻa i ke kino, a hoʻohana pū lākou i ka chromium a me ka microelement i loko o ke kino e pono ai kākou no ka mālamaʻana i ka paʻakai ma ke kaulike.
- E helu mau. Hōʻike ka lepili i ka nui o ke kō i loko o ka huahana. Ponoʻoe e māhele iā ia i ka 4, aʻikeʻoe i ka nui o nā teaspoon o ke kōʻoe eʻai pū me kēia huahana.
- E ho'āʻo eʻai i nā meaʻaiʻono. ʻOiai inā e lilo anaʻoe i ke kaumaha a iʻoleʻoe i ka nui o ke kō i loko o kou koko, aiʻole i nā hōʻailona lāʻau lapaʻau'ē aʻe inā he pololei nā mea a pau,ʻaʻoleʻoe e pono ke kau i kekahi mea.
- Eʻai i ka 100-120 grams hua o ka lā.
- E inu wale i nā waina hou. Mai kūʻai aku iā lākou i loko o ka hale kūʻai, he nui ka nui o ke kō, aʻaʻole loa i ke kaula. I kēia mau mea,ʻaʻohe mea maikaʻi, akā,ʻaʻohe o lākou mālama ponoʻia e ke kino.
ʻO nā huahana i loaʻa i ko mākou mau maka he calories. Hoʻopiliʻia kēia i nā hua, nā huaʻai, a me ke kala. Mai ia mau lā i loaʻa ai iā mākou ko ke kino nā huaʻalea. ʻO ka waihona o Caloric o ka hua e pili ana i ka helu o ka hua-fructose, sucrose a me ka glucose. ʻO ke kō i loaʻa iā mākou mai nā huahana o ka waihona mea kanu, hoʻopiha iā mākou i ka ike.
ʻO ka poʻe i loaʻa i ka maʻi hē a iʻole i kekahi mau maʻi'ē aʻe, kahi e pono aiʻoe eʻai i ke kōkō liʻiliʻi, he mea nui eʻike i kaʻano o ka hua i ka mea liʻiliʻi.
Hiki ke mālamaʻia ka meaʻai i nāʻano likeʻole ma nāʻano likeʻole a me nā hua. He nui aku ka nui o lākou ma kahi'ē aʻe. E lawe, i laʻana, i ka'ōlē'ōmaʻona,ʻo ia hoʻi he 20 grams o ke kō, i loko o ka'eleʻahi maʻamau - 15.5 grams, ma ke aniani o nā hua uliuli - 23 grams, ma ke aniani o nā huaʻona - 8 grams, akā i loko o ke kīʻaha o ka pulp o ke tile - 10 grams.
Ponoʻoe eʻike eʻoi aku ka maikaʻi o ke kō i kēlā me ka waihoʻana i nā pōpō a me nā kuki. Me ka maʻi a me ka maʻi hōkeʻi,ʻo ke kō o ke kumu maoli e hoʻonui ai i keʻano o ke kino. Hiki i nā hua ke hoʻoemi i ka cholesterol toto,ʻo ia ke kumu eʻaiʻia ai nā hua waina a me nā hua no ka paleʻana i ka'ōpala, ka maʻiʻaeʻa a me ka hanu. Eia kekahi, aia i loko o nā antioxidants, ka mea e hoʻonui ai i kaʻeleʻele a hoʻomaʻemaʻe i ke kino.
ʻAʻole ka nui o nā calorie i kēia mau huahana, akāʻaʻole lākou e pono e hoʻopauʻia ma mua oʻekolu manawa i ka lā. I nā hua waina a me nā huaʻai, akā, aia nā nui o ka meaʻai, no laila e kauʻia ia no ka lā a pau. Hiki i ka wahine keʻai i ka 6 teaspoon i ka lā, a he kāne i 9. Ponoʻoe eʻike e 1 teaspoon = 4g, sugar = 15-20 calories. No laila, i ka hanaʻana i kahi koho no ka lā, e noʻonoʻo i nā huahana e komo ai.
ʻO ka hua hea ka wai liʻiliʻi?
- ʻO nā kinikona ka liʻiliʻi loa. I loko o hoʻokahiʻeleʻele o kēia mau hua, 4 grams a pau o ke kō, akā i loko o ke aniani o nā hua maloʻo ua piha kona 72 grams.
- ʻO nā leona, kahi a nā mea a pau e makemake nui nei,ʻaʻole nui ka huakī a me ka pala. I loko o ke kīʻaha o nā huaʻala waina he 7-8 grams o ka meaʻono, a ma ka paʻakai - 10 grams.
- ʻO Papaya kahi hua me ka liʻiliʻi maikaʻiʻole. I loko o ke kīʻaha o kēia hua, he 8 mau sukari o ka sucrose, a ma ke kīʻaha puree mai ka papaya - 14 grams. Eia kekahi, he nui nā hua kanu A, C, potassium a me ka paila i loko o ka hua.
- I loko o hoʻokahi lemon i ka 1.5-2 grams o ka sucrose, a me ka hua'enema ma luna.
- Ma waho aʻe o nā hua i hōʻikeʻia i luna,ʻikeʻia nā mea'alau kūloheloheʻole i nā'ōmaʻomaʻa'ōmaʻomaʻo, nā'āpana, nā mākoki, nā mīkini, nā hua, nā pea, nā meaʻalani, nā peʻa, nā maninika, ka huapiʻi, kemele, nā popo a me ka pualaki.
ʻO ka hua hea nā mea iʻoi loa?
- I loko o ke aniani o nā hua waina he 29 grams o ka sucrose. He waiwai nō hoʻi ia i ka mea pāpona a me nā hua hua.
- ʻO ka maiʻa he 12 grams ke kō a me 5 grams o ke kēka. I ka lā e hiki ai iāʻoe keʻai ia mea ma mua oʻehā mau'āpana.
- I loko o ka 100 maumu o nā fiku e piha ana i 16 grams o ka sucrose, a ma ka waina maloʻo, aʻoi aku, no laila, ponoʻoe e noʻonoʻo me ia.
- ʻO Mango kahi hua nui-calorie, kahi i loko o kahi pahu kahi 35 g. Akā, pono eʻaiʻia, no ka mea, he phosphorus, potassium, potassium, fiber diet and beta-carotene.
- I loko o ke kīʻaha o ka pineapi he 16 grams ke kō, akā, pono ke hoʻohanaʻia i nā palena liʻiliʻi, no ka mea, he waiwai ia i loko o ka pāhare potassium, kaʻaila C C.
- ʻO Cherry he hale kiʻekiʻe loa ka calorie a ma loko o hoʻokahi kīʻaha he 18-29 grams o ka sucrose, akā,ʻo ke kīʻaha o ka cherry cherry e 9-12 grams o ke kō.