Pehea e pale ai i ka mea'ai?

Hō'ike'ia ko mākou manawa ma muli o ka holomua o ka'enehana'enehana, akā i ka manawa ho'okahi ma ka nui o nā ma'i i lilo i mea ma'amau no ka kanaka ma'amau. Auhea na pilikia me i overweight, ma ka 'aʻe ana i ka na nā loko, maʻi luhi? He nui nā mea i'ike, akā, no ka'ai'ole. Pehea e pale ai i ka mea'ai?

E ho'olālā i ka mea o ka lakene maika'i o nā mea'ai no'oe, he mea pa'akikī. 'O kēlā me kēia mea: nā kino, ke'ano nohona, ka makahiki, nā kaumaha, a pēlā aku. Eia na'e, i loko o kekahi mau palena, pono hiki ke pale pono i ka mea'ai. Hiki iā'oe ke hana iā'oe iho. He mea nui e'ike i ke ala pololei o nā mea'ai i ka'ai. Pono ka māhele o nā protein e helu no kahi 30-35% o ka papa inoa o nā lā, nā'ōpona'okole - 35-40%, nā momona - 25-30%. Pono e ho'ā'o i kēia palekana e kū.

Ma waho aʻeo ia mea mea nui i ke koena aku hoi ʻai (kumuʻiʻo, bipi kūpaluʻia, carbohydrates) i hua'ōlelo o ka pakeneka o kēia mau wahi, i ole ka palena haʻahaʻa waiwai a me kaʻaeʻana mai i palaoa. He mea nui e'ole nui nā'āpana ho'okahi. Ma ka manawa like, pono'oe i'elima manawa ma ka lā. A laila,'a'ole'oe e pōloli, a'oi aku ka wikiwiki o ka ho'ololi'ana i ka hana.

I kēlā me kēia kakahiaka e ho'omaka me ka piha kakahiaka nui. No ke kau'ana i ka'ai, pono ka hemahema ma hope koke iho o ka ho'āla'ana. I kēia manawa, makemake ka kino i kahi ike hou. Inā'a'ole'oe e hā'awi iā ia i ka mea'ai, e lawe'o ia ia mea he mea pilikia a ho'omaka ia e ho'ēmi i nā hana kūmole a hō'ili'ili i nā "mālama waiwai" ma ke'ano o ke kino momona. He hopena maika'i'ole kēia i ke olakino a ma ka huina. 'O ka mea maika'i loa no ka'aina kakahiaka he porridge. Ma kiliala iloko eiiieaena carbohydrates a me nā wikamina o ka hui B. o ka aina awakea, ma ka mea ku ole, e ole e pilipaa. I ke ahiahi, ho'ēmi iki nā hana hana hana.

No ke kau'ana i ka mea'ai o ke kinona, pono pono ke'ai i ka'i'o ('o ka lean veal, ka moa) a me ka i'a. Loa'a nā momona momona i ka i'a. Mai ka mayonnaise, nā nūna'i, nā lole palemele, ka margarine a me ka pua e ho'olei'ia. Mai poina ho'i e pili ana i nā hua o ka waiū - kefir, ka hīnī, ka yoghurt, etc.

He mea pono ke'ai i nā mea'ai me nā mea kikowaena ki'eki'e. Mau nā ʻeleʻele ka laiki, a pau-ka palaoa i ka berena, loa ka lau, raspberries, e paʻipaʻi i, ai hua pisetakia, maloo apricots a me kekahi poe e ae. A luawai-hoʻokō 'ʻai e pono ai ma ka dala uuku (pastries, keʻokeʻo i ka berena, nulu'Īkalia, keʻokeʻo raiki).

I mea e ma'alahi ai ka pili'ana i kēia mau rula, hiki iā'oe ke hana i ka mea'ai e pili ana i ka'ai kaulike no ho'okahi pule. Ma ka ma'amau, pono i kahi kanaka 2200 calories i kēlā lā i kēia lā. Pono e ho'oponopono'ia kēia helu no ka'ike'ana i nā'ano o kou kino a me kou nohona (ne'e'ana a'a'ole'ole). Ma ka papa calori he ma'alahi ke helu i ka nui o kāu hana e ho'olālā i ka ike i ka lā. 'O kahi o ka hi'ohi'ona hi'ohi'ona e like paha me kēia.

1 kakahiaka kakahiaka:

1. 'O Oatmeal me ka'aila'ole.
2. Kāpi'ia ka'ohi (ho'okahi).
3. Salame mai ka hua'ai.
4. 'O ke ke'a me ka hānai.

'Alua kakahiaka kakahiaka:

1. 'O Persimmon.
2. 'O ka'ōpala.
3. 'Oi.
4. Ho'opuka.

'Aina:

1. Ka i'a (ho'okahi haneri maumu).
2. 'O nā mea'ai.
3. 'O ka ula me ka kinamona.
4. 'Amau i ka mea'ai.

Pā'ani:

1. 'Ai.
2. Wai.
3. 'O ka waina momona momona.
4. 'O ka wai'ona pomeraite.
5. He mau popo berena.

Mea'ai:

1. Māle'a'ole i ka berena.
2. Curd (ha'aha'a momona).
3. Kefir me ka cinnamon.
4. 'O ka'ōmato.
5. Nā hua.