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ʻO ka papaʻai kaulike e like me ka mosaic, kēlā me kēia ʻāpana e hoʻopili ai kekahi i kekahi, e hana ana i hoʻokahi kiʻi. I ka papaʻai, hoʻokani ʻia kēia kuleana e nā protein, nā momona a me nā haʻuki. No ka mālama ʻana i ke olakino, mea nui ʻaʻole wale e hoʻopau wale iā lākou, akā e hana pololei hoʻi.
Kaulike kaulike
ʻAʻole hiki ke hoʻololi ʻia nā protein i kahi meaʻai kaulike kūpono e kekahi mea ʻē aʻe. No ke kino, he mea nui nā protein piha a piha ʻole. ʻO ka mea mua e pili ana i nā huahana o nā holoholona (ʻiʻo, iʻa, waiū), kahi i loaʻa nā mea amino nui loa. ʻO ka hui ʻelua he meaʻai mea kanu. Eia nō naʻe, hiki i kekahi mau cereals a me nā ʻuala ke kaena i nā protein piha.
Manaʻo ʻia he pono ke kino o nā mākua i ka awelika o 90 g protein i kēlā me kēia lā. Akā eia ka mea nui e ʻike pehea e helu ai i ka protein i ka papaʻai, e pili ana i ka nohona. ʻO ka mea mua, pono ʻoe e helu i ke kaupaona maʻamau. Inā ma lalo o 165 knm kou kiʻekiʻe, e unuhi i 100 mai ia mea, inā ma luna o 165 knm-unuhi 110. ʻO ke kiʻi i helu ʻia he kaona maʻamau. Hoʻonui nā Dieter i ke kaupaona maʻamau e 2. ʻO ka poʻe e hana ikaika i nā haʻuki-e 1.6. ʻO ka hopena e lilo i ka maʻamau o ka protein i nā lā āpau.
Harmony o nā momona
Ua ʻike ka poʻe āpau he mea nui ka wikamina i ka papaʻai kaulike. Akā, no ka laʻana, ʻaʻole lawe ʻia nā huaora A, D, E e ke kino me ka ʻole o ka lipids, ʻo ia hoʻi, nā momona, kahi e hana ai i nā momona i mea ʻē aʻe, ʻaʻole e hōʻike i ka ʻoiaʻiʻo e hānai lākou iā mākou me ka ikaika.
E like me kā mākou e hoʻomanaʻo nei, aia nā momona momona a me nā holoholona. Hōʻike ʻia nā mea mua e nā aila meaʻai a me nā nati i ko lākou ʻano āpau. Loaʻa nā mea hope i ka nui o ka pata, ka puaʻa, ka paʻakai, nā huahana waiū fermented, a me nā hua. E hoʻomaopopo i ka lawe ʻana o nā momona meaʻai i 30-40% o ka meaʻai, a me nā holoholona-60-70%.
Pehea e helu ai i ka momona no kahi kaumaha kikoʻī? Hoʻonui i ke kaupaona maʻamau āu e ʻike ai ma o 0.8, a loaʻa iā ʻoe ka palena haʻahaʻa o kēlā me kēia lā i nā gram. Hoʻokumu ʻia nā loina no nā makahiki like ʻole. No laila, pono nā wahine ma lalo o 30 mau makahiki e hoʻopau i ka 90-120 g momona o ka lā. Ma hope o 30 mau makahiki, hoʻemi ke ʻano maʻamau i 80-115 g, a ma hope o 40 mau makahiki - i 70 g i kēlā me kēia lā.
Richness o nā kālika
ʻO kekahi kumu waiwai ʻē aʻe o ka ikehu, ʻo ia nā ʻōpelu, a he nui nā ʻano. Ma muli o kā lākou waiwai, hiki ke hoʻākoakoa ʻia i ʻelua hui: maʻalahi (wikiwiki) a paʻakikī (lohi) nā huaʻale. ʻO Glucose, fructose, sucrose, a me lactose nā mea maʻalahi. Hoʻohālikelike ʻia nā huaʻaleʻale paʻakikī e ka starch a me glycogen. He waiwai nui ka puluniu a me nā pectins.
ʻO ka ʻai nui o nā carbohydrates paʻakikī he 80-85%, ʻo ke koena i koe e helu ʻia e nā ʻōpikipiki maʻalahi. Pehea e helu ai i nā carbs pākahi? Hoʻomanaʻo i kou kaupaona maʻamau a hoʻonui ʻia e 2. E hoʻomaopopo hoʻi i ka nui o nā mea momona o ke kino wahine ma mua o ke kāne. No laila, ma ka awelika, hiki i kahi kāne me kahi nohona maʻamau ke ʻoluʻolu me 350-380 g o nā haʻihaʻi i kēlā lā i kēia lā, ʻoiai ua lawa ka wahine i 200-250 g o nā huaʻā. ʻAʻole ia e koi ʻia e ʻoi aku i kēia palena, keu hoʻi inā ʻaʻole ʻoe makemake e loaʻa nā paona keu.
Nā Calories no ke kaulike
No ka meaʻai kaulike, he mea nui ʻaʻole wale ka maʻamau o nā protein, nā momona a me nā haʻalulu, akā ʻo kā lākou lakio maikaʻi loa. Manaʻo nā kauka e pili i kēia papahana: pono e hoʻokaʻawale i nā protein 30-35% o ka meaʻai, nā momona-15-20%, nā carbohydrates-45-50%. Hiki iā ʻoe ke ʻike i ka haku mele a me ka ʻike caloric o nā huahana mai nā papa waiwai o ka ikehu.
I kēia manawa e noʻonoʻo pehea e helu ai i nā calorie no ka lā. Eia mākou e pono ai i kahi calculator a me kēia ʻano: 655 + (9.6 × kou kaupaona i kg) + (1.8 × kou kiʻekiʻe i cm) - (4.7 × makahiki). ʻO ka hopena ka helu o nā calories i kūlike i ka papa kuhikuhi o kēlā me kēia lā o ka papaʻai kaulike. No ka pololei, he mea nui e noʻonoʻo i ka hoʻoikaika kino. Me kahi nohona noho, hoʻonui ʻia nā calorie i loaʻa iā 1.2, me nā hoʻolālā kaulike he 3-4 mau manawa i ka hebedoma-e 1.5, me nā haawe pinepine-e 1.7. Inā luhi kēia arithmetic iā ʻoe, e hoʻohana i nā calculator calorie pūnaewele ma ka pūnaewele.
Hana ka manawa no mākou
E hoʻohui i ka hopena, e lawe i nā ʻōlelo kōkua no ka papaʻai. Pono ka ʻaina kakahiaka i 25% o ka papaʻai o kēlā me kēia lā, ʻaina awakea-45%, ʻaina awakea-20%. Mālama ʻia ka hapa i koe no nā meaʻai māmā i ke ʻano o nā hua, nā hua, nā hua, nā yogurt maoli a me nā kaola ikehu. Mai lawe pio pū me lākou.
E hoʻohaʻahaʻa i kāu lawe kō. ʻO ka harm, i ka nānā mua ʻana, mālama ʻia e like me ke kanakē a kuki paha, i lawe ʻia mai kahi ipu i ka hala ʻana, hiki ke luku i kahi papaʻai kaulike. Hiki ke ʻōlelo ʻia e like me ka paʻakai. E hoʻomaʻamaʻa iā ʻoe iho ʻaʻole e hoʻohui i ka paʻakai i nā meaʻai mākaukau a hoʻololi i ka paʻakai kai maʻamau.
E hoʻāʻo e ʻai i ka manawa like, no ka hoʻomaka ʻana o ka metabolism. E nānā i kahi manawa o 2.5-3 mau hola ma waena o nā pāʻina a noho i lalo i ka ʻaina ahiahi ma hope o 2 mau hola ma mua o ka hiamoe ʻana. E hoʻonui kēia ʻano i ka maikaʻi o ka papaʻai kaulike.
E like me kāu e ʻike ai, hiki i ke makemakika ke olakino loa. Kōkua ka helu pololei ʻana iā ʻoe e kūkulu maʻalahi i kahi ʻōnaehana meaʻai kaulike. Mahalo i kēia, e mau ke kino i ke ʻano maikaʻi, a hiki iā ʻoe ke kiʻi koke i ke ʻano me ka ʻole o ka hoʻoikaika hou ʻana.