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ʻO ka papaʻai kaulike a me nā ʻōnaehana hānai kekahi o nā mea e koi ʻole ai i ka hoʻoikaika nui a me nā kapu. ʻO ke kumu nui ka hoʻokumu ʻana i kahi papa mōakāka no ka ʻaina kakahiaka, ʻaina awakea, ʻaina awakea. Hoʻopau pū kekahi i nā meaʻai ikaika a me ka momona.
ʻO ke kumumanaʻo o ka "waiwai ikehu o ka meaʻai" e pili ana i nā calorie olakino (proteins, fat, carbohydrates, vitamins, minerals, a me nā enzymes koʻikoʻi ʻē aʻe. Ma hope o ke komo ʻana, hāʻawi lākou i ke kino i ka ikaika e pono ai no ka hana maʻamau. Hoʻomaikaʻi kahi ʻōnaehana nutritional kaulike i ke olakino holoʻokoʻa a hāʻawi i ka lilo ʻana o ka paona a mālama ʻana paha i kahi kaupaona olakino.
Ke hōʻuluʻulu ʻana i kahi papa kuhikuhi papaʻai kaulike, ʻehā mau kumu nui e noʻonoʻo ai:
ʻO ka meaʻai no ka papaʻai kaulike
Pono e komo i ka papa kuhikuhi i nā meaʻai kūpono pono loa e piha ai nā mea pono āpau no ka hana hua ʻana a ke kino holoʻokoʻa. Inā loaʻa ka nele o nā proteins, nā momona, nā kāhāhā, a i ʻole nā huaora, hiki i kēia ke alakaʻi i kahi ʻūlū, ʻili maloʻo, brittleness, nāwaliwali a me nā kui, hana hewa o nā mea kūloko, a pēlā aku. No laila, pono ʻoe e koho pono i nā meaʻai. ʻO nā lepili, nā pahu, a me nā pākaukau kūikawā o ka ʻike calorie a me ka waiwai ikehu o nā meaʻai like ʻole hiki ke haʻi pololei e pili ana i kā lākou waiwai waiwai.
Aia ke kumu o ka hōʻuluʻulu ʻana i kahi papa kuhikuhi kaulike i ka nui o nā meaʻai a me kona ʻano. Pono ka mānoanoa o nā meaola like ʻole e hoʻokolokolo i ka meaʻai i loko o lākou. ʻO ia, ehia mau pono āu e loaʻa ai mai kēlā me kēia calorie. ʻO ia ke kumu ʻoi aku ka maikaʻi o ke koho ʻana i nā meaʻai me ke kiʻekiʻe kiʻekiʻe o ka paina. Ke hoʻopau nei i ka nui o ke kaupaona, pono ka hoʻonui ʻana i kāu papa kuhikuhi me nā mea kanu a me nā huaʻai.
ʻO nā meaʻai kūpono loa
ʻO nā meaʻai kūpono loa no ka ʻai kaulike, ʻo ia nā cereals like ʻole, salakeke, nā mea kanu, a me nā huaʻai. Eia kekahi, ʻo kahi koho maikaʻi ʻo ia ka ʻiʻo wīwī a me ka iʻa, nā mea momona momona, nā nati, nā pī. I ka ʻai ʻana i ka meaʻai, pono ʻoe e nānā i ka ʻike calorie o nā huahana no ka mea ʻoi aku ka maikaʻi o kekahi i ka nui. ʻOiai ʻo nā mea ʻē aʻe, ma muli o ka nui o ka calorie kiʻekiʻe, koi liʻiliʻi. Akā ʻaʻole kēia manaʻo he pono e haʻalele, no ka laʻana, ke kokoleka loa. ʻO ia wale nō ka pono e ʻai ʻoe i nā meaʻai olakino liʻiliʻi ma ka liʻiliʻi a i ʻole ka nui liʻiliʻi.
ʻO ka lawe ʻana o nā meaola i kēlā lā i kēia lā i ka lakio e hiki mai ana:
- nā polokina - ma kahi o 15%
- nā momona - 20 - 25%
- ʻākoʻakoʻa - 60 - 65%
Nā mea inu no ka papaʻai kaulike
He mea nui like ia no ka papaʻai kaulike e hoʻopau i kekahi nui o ka wai. No ka mea kōkua ia i ke kani o ka ʻili, hemo i nā toxins mai ke kino, a hoʻemi i ka maʻi maʻi puʻuwai. Pono kahi makua e inu i ka awelika o 1.5-2 liters o ka wai maʻamau i kēlā me kēia lā e hōʻalo i ka make wai. Ke hōʻuluʻulu ʻana i kahi papaʻai o kēlā me kēia lā, pono e hoʻomanaʻo i ke kī, ka wai, a i ʻole ka ʻikepili o ka wai momona o ka wai momona. WIth papaʻai pono ia e inu e pili ana i 1,7 liters o ka waiū i kēlā me kēia pule, akā haʻahaʻa-momona. ʻOi aku ka maikaʻi e hoʻopau i ka waiū momona me ka puna. E mālama ai i ke koena ona mau, ma ka hoʻohui i ka wai maʻamau a me ka wai mineral e hoʻohana i ka tī ʻōmaʻomaʻo, a me nā wai like ʻole i loaʻa ʻole ke kō. Akā ʻo kēia mau mea inu āpau e pono ʻoe e noʻonoʻo i ka helu ʻana i ka hapa nui o nā calorie i kēlā me kēia lā.
ʻO ka manawa ʻai no ka papaʻai kaulike
ʻO ka hopena o ka papaʻai kaulike hilinaʻi ʻia i ka papa ʻaina. ʻO ke kī nui i ka kūleʻa e hoʻomaʻamaʻa iā ʻoe iho e hoʻokaʻawale i kāu papaʻai i ʻekolu mau meaʻai nui: ʻaina kakahiaka, ʻaina awakea, a me ka ʻaina awakea. I ka manawa like, pono e pena i ka papa kuhikuhi i kahi ala kūikawā. No laila i loko o ka ʻaina kakahiaka a me ke awakea ka nui o nā calories a me nā ahiahi e like me ka hiki. ʻOiai ʻoi aku ka hana o ke kino o ke kanaka i ke ao, hiki ke lawe a hoʻopau ʻia nā mea i loaʻa, a i ka pō e hoʻomaha ai ke kanaka. No laila e mālama pono i nā ʻōnaehana āpau. Pēlā e hāʻawi ai i ke kino i ka manawa kūpono e hoʻonohonoho iā lākou me ka pilikia ʻole. ʻOi aku ka maikaʻi o ka ʻaina awakea ma mua o 3 mau hola ma mua o ka hiamoe.
Hoʻoikaika kino ʻoiai ka papaʻai kaulike
Pili pono ka lawe ʻana o ka calorie i ka hoʻoikaika kino (haʻahaʻa, haʻahaʻa, a kiʻekiʻe). Pili pono ka papaʻai kaulike i ka hana a ke kino, no laila pono ʻoe e ʻai i nā caloriu waiwai a hoʻonui i ka hapa o lākou i ka manawa kūpono.
Ana ʻia nā kumukūʻai ikehu, a me ka waiwai o ka ikehu o kahi huahana, i nā ana. Pono ia e hoʻomaka mai ka hōʻailona o 1200 kcal ʻoiai kēia ka palena haʻahaʻa e pono ai no nā kumukūʻai maʻamau o ke kino a mālama i kahi ola maʻamau. No laila, ʻo ka nui o ka neʻe ʻana o ke kanaka, ʻo ka nui o kāna mau calorie.
Nā lula maʻamau no ka papaʻai kaulike
- He mea pono ke ʻai ʻana i nā calorie a hiki i ke kino ke hoʻopau me ka papaʻai kaulike i kēlā me kēia lā me ka papaʻai kaulike.
- ʻOi aku ka maikaʻi inā ʻai ʻoe me ka maikaʻi. I ka lākiō hiʻohiʻona o nā meaola 1: 1: 4, ʻo nā mea kuhikuhi mua ʻelua he proteins a me nā momona, a ʻo ka mea hope loa he carbohydrates.
- Pono ia e hoʻololi mau i nā mea papaʻai, ʻokoʻa ia no ka mea, ma kēia ala, pale ʻia ka hemahema o nā ʻano meaola like ʻole.
- Ke lilo nei ke kaupaona, pono ka nānā ʻana i nā fluctuations o ke kaupaona a me ka ʻai ʻana i kahi nui o nā calorie. Inā ua hoʻi ke kaumaha i ka maʻamau, a laila hiki iā ʻoe ke hoʻolimalima piha a ʻokoʻa hoʻi i nā pono o ka papaʻai kaulike.
- Hoʻokumu ʻia kahi papaʻai kaulike ma luna o ʻekolu mau meaʻai kuʻuna, akā ʻae ʻia nā meaʻai liʻiliʻi ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea a me ka ʻaina awakea a me ka ʻaina awakea. ʻAʻole ʻeha nā pāʻina hou aʻe akā e hāʻawi i ka hōʻemi kaumaha inā ʻaʻole ʻoe e hele ma mua o ka nui o ka nui o ka calorie i kēlā me kēia lā.
Nā lula hou
- Hāʻawi nui ka fiber indigestible i ka hana o ka gastrointestinal tract, a hoʻomaʻemaʻe iā ia. ʻIke ʻia kēia mau olonā i nā cereal, nā legume, nā lau ʻai, nā hua piha, a me nā hua.
- ʻOiai pono ka momona i ke kino, pono ʻoe e mālama ia mea i kahi liʻiliʻi. ʻO kaʻai ʻana i nā momona he nui i kēlā me kēia lā ke alakaʻi i ka atherosclerosis a me nā maʻi puʻuwau coronary. Me ka papaʻai kaulike, pono ʻoe e pani i nā meaʻai palai me nā meaʻai i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha.
- ʻOi aku ka maikaʻi e hāʻawi i ke kō e hāpai i ka hoʻohaʻahaʻa kaumaha. Hiki i ka hua ke pani i nā mea momona, hoʻomaikaʻi i ke ola holoʻokoʻa, helehelena, a me ke olakino holoʻokoʻa.
- ʻO ka ʻai ʻana i ka paʻakai he nui i hiki ke alakaʻi i ka piʻi kiʻekiʻe, ʻoiai ʻo ka paʻakai pākaukau kahi kumu o ka sodium. No laila, pono e hōʻemi i ka nui o ka paʻakai i ka papaʻai. ʻOi aku ka maikaʻi e hoʻohana i ka paʻakai iodized.
- ʻOiaʻiʻo, i ka nui o nā hihia, paʻakikī i ka makua e haʻalele. Akā he mea kūpono ke kaupalena ʻana i kā lākou nui ke hoʻopau ʻia a huli ʻole i ka waiʻona i loko o kahi meaʻai mau i kēlā me kēia lā. Ma waho aʻe o ka ʻoiaʻiʻo o ke kiʻekiʻe o ka waiʻona i loko o nā calories, hoʻonāukiuki ia i nā mea e loaʻa ai ka makemake, kahi e alakaʻi ai i ka hōʻeha i ka papaʻai kaulike.
