I ka hāʻule, maloʻo maoli ka hāʻawi ʻana i nā huaora: pau ka nui o nā huahana olakino, ʻoi aku ka nui o ka hāʻule ʻana o nā kalapona kaumaha i loko o kā mākou papa. No ka hāʻawi ʻana iā ʻoe iho i ka ikaika, ʻaʻole e loaʻa i ke kaumaha nui a pale i ke kaumaha o ka hāʻule, e mālama i kēia mau lula:
1. ʻO ka manaʻo me ka hoʻomaka ʻana o ke kauwela pono ʻoe e hoʻonui i ka nui o ka calorie o kāu papaʻai ʻaʻoleʻoiaʻiʻo. E hoʻāʻo e neʻe hou aʻe ma kahi o ka ʻai nui ʻana.
2. E lawe i ke kumu o kāu ʻai ʻana i nā huaʻai a me nā mea kanu, ʻoi aku ka melemele a me ka ʻalani. ʻO kēia ka paukena, kāloti, persimmons, lemon, hua citrus. E hoʻolohe i ke kāpeti - stewed a i ʻole sauerkraut. Mai poina e pili ana i ka waiū fermented - cottage cheese, sour cream a me kefir.
3. E waiho i ka porridge maikaʻi no ka ʻaina kakahiaka a i ʻole ka ʻaina awakea - e hāʻawi ia i nā carbohydrates pono no ka ikehu. Hāʻawi i ka makemake i ka buckwheat, raiki a me ka oatmeal.
4. ʻO ke kumu o ka assimilation maikaʻi o ka meaʻai ka nutritional hakina. E hoʻokaʻawale i kāu pāʻina i ʻono mau meaʻai a mai hōʻalo i ka pō.
5. Ma muli o ka loaʻa ʻole o ka lā, hoʻoliʻiliʻi nui ke kauwela i ka pae o ke serotonin i loko o kā mākou kino. Mai hoʻonani iā ʻoe iho i ka kokoleka e hoʻopiha hou i kāu hormone hauʻoli, akā e hoʻolōʻihi i kahi manawa ma waho o ka lā.
He aha nā meaʻai e pono ai i ka hāʻule?
ʻO Pumpkin ka mōʻī wahine o kēia kau. Hoʻopili ʻia kēia berry me nā pākaukau, a ma ke kumu kūʻai "ʻono" loa. Hiki ke hoʻohana i ka paukena e hana i "3 mau kīʻaha a me ka compote" - soups, cereals, nā mea ʻono, a me ka wai momona. Nui ka paukena i ka carotene a ʻoluʻolu maikaʻi ʻia e ka tract digestive.
Kūlike nā bele me ka paukena - ke kui o ka papaʻaina. Hiki ke kālua ʻia, palai ʻia, hoʻopiha ʻia a hiki i ke kī. He kiʻekiʻe loa ka pepa bele i ka vitamina C a me A - e hakakā ana i ke anu anuanu a kōkua i ka lauoho a me nā kui.
Piha ka wai i ka fructose a me ka glucose - he paradaiso no ka lilo ʻana o ke kaumaha me ka niho ʻono. Loaʻa i ka watermelon nā huaora o ka hui B, C, folic acid, fiber, kōkua ia i ka "flush" i ke kino, akā e makaʻala - kau nui ia i ke koʻikoʻi ma nā puʻupaʻa!
ʻO Zucchini, ʻoiai ʻaʻole ia he mea hou i ka hāʻule, e hoʻolōʻihi i ka ʻono maʻamau o ke kauwela a kākoʻo iā ʻoe me nā huaora. ʻO ka calorie haʻahaʻa, he mea nui ia i nā mea āpau: i ka sopa, a me nā kīʻaha ʻaoʻao, a me nā mea i kālua ʻia. E kōkua ʻo Zucchini e hoʻomaha i ka pehu.
He mea hoʻopakele nā ʻōpala no ka poʻe i maʻa mau i ka meaʻai māmā. Māʻona lāua a ʻono i ka meaʻono, a kāpae i ka manaʻo obsessive e pili ana i ka meaʻai. Hoʻohui, he kumu nui ia o ka fiber, kahi e kōkua iā ʻoe e mālama i kou ʻōpū a me kou ʻōpū.
He waiwai ka Spinach i nā huaora A, B2, B6, H (biotin), C, K, folic acid, calcium, potassium a me ka magnesium - he multivitamin holoʻokoʻa! Loaʻa iā ia ka nui o ka protein, he hopena maikaʻi i ka metabolism, hoʻoponopono i ka digestive tract a hoʻemi i ka luhi.
ʻO nā fiku kahi kumu o ka potassium, ke alakaʻi i kāna ʻike. Hiki ke ʻai ʻia nā hua fiku no ka ʻai a lawelawe pū me kekahi mau papa nui. Loaʻa i nā fiku ka carotene, protein a me ka hao no kou olakino.
E olakino!