Contents
Makemake mākou āpau i ke olakino a me ke ʻano maikaʻi. Makemake mākou āpau i ka leʻaleʻa a me ka pōmaikaʻi mai ka meaʻai. Akā ʻaʻole pinepine ke olakino i nā meaʻai ʻono a me nā kīʻaha i nā olakino āpau. Pehea e maopopo ai i nā intricacies āpau a aʻo pehea e ʻai ai i ka ʻono a me ke olakino, e ʻike mākou i kēia ʻatikala.
He aha nā meaʻai olakino a maikaʻi ʻole
ʻO nā meaʻai olakino he mau meaʻai kūlohelohe i loaʻa nā huaora, nā minerala, ka fiber, nā protein, nā momona, a me nā ʻakika. ʻAʻole lākou i loko o ka nui o ke kō a i ʻole ka paʻakai, ʻaʻohe mea hoʻonui ʻono, preservatives, thickeners, colorants a me nā stabilizers.
ʻO nā meaʻai pono e komo pū me:
- Nā mea kanu a me nā greens
- Nā hua a me nā hua
- Hua hana waiū
- Nati a me ka meli
- ʻO ka palaʻai a me nā legume
- ʻO ka iʻa a me ka ʻiʻo wīwī
Hiki ke ʻai i nā mea kanu hou, nā mea kanu, nā huaʻai a me nā hua i nā nui palena ʻole. Eia nō naʻe, pono e nīnau i ke kauka no ka poʻe i loaʻa nā pilikia me ka gastrointestinal tract a me nā maʻi ʻōpū.
ʻOi aku ka maikaʻi o ke koho ʻana i nā huahana dairy me ka ʻole o ke kō a haʻahaʻa i ka momona - ma kēia ala e emi ai ka caloric. Akā,ʻaʻole ia e'ōleloʻia e kūʻai i nā mea momonaʻole, no ka mea, ua paniʻia ka momona holoholona i loko o ia mau mea e ka momona momona, aʻaʻole i nā manawa a pau o ka maikaʻi. ʻOi aku ka maikaʻi o ka hāʻawi ʻana i ka makemake i nā huahana dairy me ka momona momona 1,5-5%.
ʻOiai ke olakino o nā hua a me ka meli, paipai nā nutrisy i ka hoʻohana ʻana iā lākou i nā mea liʻiliʻi ma muli o kā lākou kiʻekiʻe o ka calorie. Loaʻa i ka 100 gram o nā nati, ma ka awelika, 500-600 kcal.
ʻAʻole ia e koi ʻia e hoʻohana pono i nā cereala a me nā legume. Kūkākūkā nā Nutristists i ka ʻai ʻana iā lākou ma mua o 1-2 manawa i ka lā.
No ka hoʻohana ʻana i ka iʻa a me ka ʻiʻo wīwī - ʻo kahi ʻāpana liʻiliʻi i kēlā me kēia lā ua lawa iā mākou, a ʻo ke ʻano nui o ka hana ʻana ʻo ia - hāʻawi i ka makemake i ka hoʻolapalapa ʻana, stewing a me ka grilling.
ʻO nā meaʻai pōʻino he:
- Mea ʻai wikiwiki a ʻai ʻai palai paha
- Nā Loʻi
- Hale Puhi palaoa a me ka palaoa
- ʻO Chips a me nā croutons
- Nā Sauce, mayonnaise a me ka ketchup
- Nā meaʻai momona
- Nā huahana meaʻai wikiwiki
- ʻO ke kō a me ka paʻakai
- Nā inu inu kalepona
- Alcohol
ʻO nā meaʻai wikiwiki a i ʻole nā meaʻai palai e kiʻekiʻe i ka momona a me nā mea hoʻohui ma o ka ʻaila a me ka palai hohonu. ʻO ka lawelawe ʻana he 15-30% o kāu mau calorie i kēlā me kēia lā. No laila, ʻaʻole pono e ʻai i ka meaʻai wikiwiki ma mua o hoʻokahi manawa i ka mahina.
He kiʻekiʻe a haʻahaʻa nā huahana sausage. Ma nā hale kūʻai kūʻai, ma ke kumu kūʻai haʻahaʻa, kūʻai maʻamau lākou i nā huahana i loaʻa ka ʻiʻo haʻahaʻa, me ka hoʻohui nui o nā mānoanoa, nā mea hoʻonani ʻono, nā momona, a me nā kala.
Loaʻa i nā huahana kīʻaha a me nā mea ʻono i ka nui o ke kō, nā mea pena a me nā mea hoʻohui. ʻO ka palaoa keʻokeʻo - ʻoi aku ka palupalu a keʻokeʻo - ʻoi aku ka ʻino. ʻO ka palaoa palaoa keʻokeʻo o ka papa kiʻekiʻe loa e hoʻomaʻemaʻe ʻia i nā mea āpau e pono ai i loko o ka palaoa, kēlā me kēia, kēlā palaoa + hū + kō = ka pōkā kaloli.
He kiʻekiʻe ke kōpaʻa a me nā preservatives nā pahu kokoleka. Inā makemake ʻoe i ke kokoleka, e ʻai i 1-2 mau pahu kokoleka ʻeleʻele me ka nui o ka koko ma mua o 70%.
ʻAʻohe o nā pōmaikaʻi a me nā pahū i nā pono āpau, koe wale no ka nui o ka ʻike kalori. Hiki iā ʻoe ke hoʻomaʻamaʻa iā ʻoe iho me lākou, akā ʻaʻole ʻoi aku ma mua o 1-2 mau manawa i ka mahina.
Mayonnaise, ketchup a me nā mea ʻono ʻē aʻe - loaʻa nā mea hoʻāʻo, nā mea mālama, nā nui o nā momona a me nā mea ʻono. Hiki iā ʻoe ke hoʻohui iā lākou i ka papaʻai i kahi liʻiliʻi wale nō, akā ʻoi aku ka maikaʻi e kāpae iā lākou.
ʻAʻole ʻino mau ka meaʻai hiki, i kekahi manawa kōkua nui lākou a hiki iā mākou ke kuke wikiwiki a ʻano like ʻole. Akā, mahalo i ka canning, nalowale pinepine lākou i kekahi o kā lākou mau waiwai pono, a he nui hoʻi ka paʻakai. No laila, ʻoi aku ka maikaʻi o ka hāʻawi ʻana i ka makemake i nā meaʻai hou a i ʻole ka hau.
ʻO nā huahana hikiwawe (nā sopa, ʻuala mashed, cereals, nā huahana hau) he nui nā kinikona, paʻakai a hiki ke hōʻeha nui i ke olakino inā ʻai nui ʻia. He haʻahaʻa lākou i nā huaora a me nā mea trace, akā he nui nā "calories ʻole".
ʻO ka paʻakai, e like me ke kō, kahi mea make keʻokeʻo. Hāpai ka ʻai paʻakai nui i ka paʻa ʻana o ka wai i ke kino, hoʻohaʻahaʻa i ke kaomi koko. E hoʻāʻo ʻaʻole e hoʻokomo iā ʻoe iho i nā meaʻai paʻakai. Hōʻemi ka kō a wikiwiki hoʻi i nā kāpehu.
Loaʻa i loko o nā mea inu kōpona Sugary ka nui o ke kō, nā mea hoʻohui kemika a me nā kinoea.
He mea ʻino ka waiʻona i ka nui, loaʻa nō hoʻi i ka nui o nā haʻahaʻa haʻahaʻa, ʻona i ke kino a mālama i ka wai. ʻAe nā meaʻai meaʻai i ka waina ʻulaʻula a i ʻole keʻokeʻo maloʻo, ʻaʻole iʻoi aku ma mua o 100 ml. o ka la. Akā ma ka ʻai, ʻoi aku ka maikaʻi o ka pale ʻana i nā mea inu ʻona.
Pehea e hoʻololi ai i nā meaʻai weliweli i ka papaʻai?
Inā loaʻa nā meaʻai maikaʻi ʻole i kāu ʻai i kēlā me kēia lā a me ka nui, e paʻakikī loa ka hōʻole ʻana iā lākou i ka manawa hoʻokahi. I mea e pale aku ai i ke kaumaha a me ka haʻihaʻi ʻana, ʻōlelo ka nui o nā meaʻai meaʻai e hoʻololi mālie i nā meaʻai pono ʻole me nā meaʻai olakino. Eia kekahi laʻana, no ka hoʻomakaʻana, hiki iāʻoe ke hoʻololi i kāuʻai me nā huaʻai hou a me nā hua - holoi a hoʻokomo i nā'ōlaʻa, pears a me ka kiwi i loko o kahi pā ma kahi kūlana a ma kāu papapihi. A ke makemake ʻoe e nahu, e ʻike ʻoe i kahi pā me nā huaʻai nani a me ka waha. A e hoʻomanaʻo ʻoe makemake ʻoe iā ʻoe iho i ke olakino, a ʻaʻole makemake nui ʻoe e ʻai i nā pōpoki maikaʻi ʻole.
E hoʻomaka i ka liʻiliʻi a mai lawe i nā mea pono ʻole i ka manawa hoʻokahi. Hoʻololi mālie, no ka laʻana ma kahi o ka meaʻai wikiwiki - hana ʻoe i kahi hamburger homemade. Hiki iā ʻoe ke lawe i ka palaoa piha, hamo me ka yogurt, kau i ka pōʻai o ke kōmato, ka lau letus, ka moa i hoʻolapalapa ʻia a i kālua ʻia paha a me kahi ʻāpana paʻakai ma luna i ʻole ʻoe e ʻai nui i ka berena. E hoʻohana i nā mea ʻala maoli ma mua o ka paʻakai, ʻono ia. Ma kahi o ka sausage, e hoʻomoʻa i ka moa, ka pipi a i ʻole nā ʻiʻo wīwī ʻē aʻe - hiki ke hoʻomoʻa ʻia i loko o ka umu. Hiki ke mo'a i ka palani Farani i ka umu, me ka aila ole - he ono loa, e manaoio mai ia'u.
Pehea e hoʻonāukiuki ai iā ʻoe iho e hoʻololi i ka meaʻai kūpono
Akā pehea e hoʻonāukiuki ai iā ʻoe iho e hana i ka meaʻai māmā inā aia kahi ʻāpana o nā kuki ʻono ma kahi kokoke. Aia kekahi ala - e noʻonoʻo pehea ka lōʻihi o ka pōʻino i loko o kahi ʻāpana o nā kuki (kō, nā momona). A noʻonoʻo pehea e hoʻohui ai kēia mau mea hoʻohui ʻino i nā paona keu iā ʻoe. Manaʻo pehea lākou e hōʻeha ai i kāu ʻōnaehana, a ma kahi o ka loaʻa ʻana o ka ikaika a me ka ikaika mai ka meaʻai, loaʻa iā ʻoe nā mea ʻinoʻino.
Mai kūʻai wale ʻoe i ka meaʻai ʻōpala, a ʻo ia wale nō. E hana i ka papaʻai no ka pule a me ka papa inoa meaʻai, kūʻai e like me ka papa inoa. A laila ʻaʻole ʻoe e loaʻa nā huahana ʻino - a e hoʻololi ʻoe i ka meaʻai kūpono. ʻAe, inā loaʻa ʻoe i ka pōloli ma waho o ka home - e hāʻawi i ka makemake i ka meaʻai kūpono, heluhelu i ka haku mele ma ka lepili a noʻonoʻo e pili ana i ka pono o ka ʻai ʻana.
Kaʻi i nā kiʻi āu e launa pū ai me ke olakino. E nānā a heluhelu i ka ʻike hou aku e pili ana i ka meaʻai kūpono - a kūkulu mālie i ke ala kūpono.
Nā pōmaikaʻi o ka meaʻai kūpono
Inā hāʻawi mākou i ko mākou kino i nā mea pono, ʻaʻole ʻono ʻia me ke kō a me nā mea hoʻohui, a laila hoʻomaka koke ia e ʻōlelo "mahalo" iā mākou. ʻIke mākou i ka ikaika o ka ikaika a me ka hauʻoli, ala maʻalahi mākou me ka minoʻaka i ke kakahiaka.
Me nā meaʻai kūpono, aia ka liʻiliʻi o ka hoʻomohala ʻana i ka maʻi diabetes, maʻi maʻi maʻi, hypertension, a pēlā aku. Hoʻonui, hana, hoʻonui i ke ʻano, hoʻomaikaʻi ke helehelena, a ʻo ka nui o ke kaupaona e hele. Mālama ʻia ka ʻōpio a me ke olakino lōʻihi.
He aha ke kumu o ka hoʻohana ʻana i nā huahana ʻino?
Loaʻa i nā huahana olakino
E launa me ʻoe iho a hoʻomaka e noʻonoʻo pono e pili ana i ka meaʻai i kēia lā.