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ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 580 Kcal.
He kikoʻī loa kēia papaʻai a kūpono kūpono me ka wikiwiki o ke ola.
ʻO ka lōʻihi o kaʻai kokoleka he ʻehiku mau lā (ʻike ʻia nā hopena ʻike ʻia o ka pohō kaumaha ma hope o ʻekolu mau lā o ka papaʻai - ka pohō kaumaha mai 3 a 4 kg) - eia ka mea e pono ai e noʻonoʻo i ka nalo ʻana o ka wai i ke kino ma muli o ka ka hōʻole ʻana i ka paʻakai.
ʻO ka hōʻemi kino ma ka hopena o ka papaʻai he 6-7 kilokilo.
Wahi a ka ʻai kokoleka, 100 wale nō kālaka kokoleka i hilinaʻi ʻia i ka lā holoʻokoʻa a ʻaʻohe mea ʻē aʻe. Kāhea kekahi mau kumuwaiwai i ke kiʻi 80 gram a me 90 gram - ʻo ka waiwai mua no ka ʻike kalori ka mea haʻahaʻa loa no ka papaʻai o kēlā me kēia lā (440 Kcal) i ka hoʻohālikelike ʻana me nā papa ʻaina haʻahaʻa haʻahaʻa - ʻo kahi laʻana, he calorie ka ʻai buckwheat maikaʻi. ka ʻike o 970 Kcal, a me ka 90 gram me he mea ʻoi aku ka maʻalahi no ka hoʻokaʻawale ʻana no ʻekolu mau pāʻina, ʻoiai he 100 mau gram kaupaona (no ka laʻana, he ʻaukā kokoleka Alpen Gold me nā huaʻala a me nā nati).
Hiki iā ʻoe ke ʻai i kāu papa kokoleka holoʻokoʻa i kēlā me kēia hele i hoʻokahi manawa, akā ʻoi aku ka maikaʻi e hoʻokaʻawale iā ia i 2-3 a ʻoi mau meaʻai.
Pono e hoʻomaopopo kaawale ka kokoleka keʻokeʻo. ʻAneʻane pau loa ka waiū wai koko. A ʻo kahi hopena, ʻaʻole hiki ke hoʻokō ʻia ka papa kokoleka maʻamau i ke kokoleka keʻokeʻo. ʻAʻole makemake ʻia ka kokoleka me nā mea hoʻonanea (no ka diabetics).
Hele pū me kēlā me kēia ʻaina kokoleka me ke kīʻaha kīʻaha kope ʻole (me 1% waiū momona momona). ʻO kēia koi ka mea maʻamau i nā papaʻai pono āpau (ʻo ka ʻai Kepanī kahi laʻana). wikiwiki ka kope i ka metabolism e 1% a i 4%, e hiki ai i ka lilo o ke kaupaona ʻoi aku ka ikaika (akā i ka nui e hoʻopili i ka mokuʻāina no ka maikaʻi).
ʻO ka hua nui o ka papaʻai he kokoleka
ʻO ka kokoleka waiū maʻamau kekahi o nā meaʻai calorie kiʻekiʻe loa - 545 Kcal no 100 mau mika. ʻO ka nui o ka calorie o ka kokoleka maʻemaʻe me ka ʻole o nā mea hoʻohui i emi iki - 540 Kcal. Mai kēia wahi o ka manaʻo ʻai kokoleka pono e hoʻokō ʻia ma ke kokoleka pouli - akā ʻaʻole ʻike ʻia ka ʻokoʻa o ka ʻike kalori. ʻO ka kokoleka me nā mea hoʻohui (huaʻai, hua nū, a pēlā aku) he kiʻekiʻe kiʻekiʻe o ka nui o ka kalori i ka awelika (heluhelu hou aʻe i nā ʻeke kokoleka).
E pili ana i ka lākiō o nā protein - nā momona - nā kālika, ʻokoʻa iki nā ʻano kokoleka - no ke kokoleka waiū, ua like kēia hiʻohiʻona me 7% - 36% - 55% (kahi mamao loa ia mai nā loina e ʻae ʻia no ka meaʻai kāwili ʻia - ma kahi o 20 % - 20% - 60%). Hōʻike kēia e hoʻoneʻe ʻia ke kino mai ka papaʻai maʻamau - ma ka ʻaoʻao ʻē aʻe, nā kaʻai āpau e kaupalena i ka ʻike o ka calorie - kahi e hoʻoneʻe ai i ke kino mai ke ʻano maʻamau (ʻo kaʻai Sybarite ka mea ʻokoʻa i kēia kānāwai).
Kau ka papa kokoleka i nā mea kapu
Meaʻai kokoleka (e like me ka ʻai melemele kaulana) pāpā loa kō a me ka paʻakai.
E like me ka nui o nā papaʻai ʻē aʻe, pono ʻoe e hōʻole i nā wai (e like me ka mea kūlohelohe), ka wai kalapona a me nā mea inu (hoʻonui lākou i ka makemake - ʻaʻole like me ka wai maʻamau) - hāʻawi ʻia nā ʻōlelo like e ka papa lāʻau lapaʻau i hoʻohana ʻia i nā keʻena lapaʻau āpau.
Eia kekahi i loko o ka ʻai kokoleka kekahi mau mea ʻai a ʻoi aku ka nui o nā hua i kāpae ʻia.
Alcohol ua pāpā ʻia nā ʻano āpau.
Mea nui! ʻO ka loaʻa ʻana o kekahi wai (wai, tī tī) hiki ʻole ma mua o 3 mau hola ma hope o ka lawe ʻana i ke kokoleka a me ke kope. ʻAʻole pono ka emi o ka lawe wai liʻiliʻi ma mua o 1,2 liters (ʻoi aku ka nui) - ʻano maʻamau kēia koi no ka nui o nā papa wikiwiki e kāpae i ka paʻakai.
ʻO ka hana hou ʻana i ka papaʻai like he hiki ʻole ma mua o hoʻokahi mahina ma hope a ʻoi aku paha - hana ia i kahi hahau nui ma ke kino (ʻoiai i kekahi mau kumuwaiwai hiki iā ʻoe ke ʻike i kahi aupuni no ka hoʻoliʻiliʻi kaumaha ma ka papa kokoleka - ma hope o 7 mau lā o ka papaʻai, ka ka palena iki ma mua o ka hana hou ʻana he 7 mau lā).
ʻAʻole pāpā ka papa kokoleka
Hiki iā ʻoe ke inu i kekahi nui (ʻōmaʻomaʻo, ʻeleʻele kī a i ʻole wai) ʻekolu mau hola ma hope o ka pāʻina ʻana.
Meaʻai kokoleka hōʻike i kahi papaʻai ʻai kūpono - i ka manawa hea ʻoi aku ka maʻalahi no ʻoe, e ʻai i ka hapa o ke kokoleka i kēlā manawa
- ʻO ka ʻaina kakahiaka: 30 gram o kokoleka pouli (ʻaʻohe hua maloʻo, nā nati, a pēlā aku) a me ke kīʻaha kope kope ʻole ʻia.
- ʻO kaʻaina awakea: 30 gram o ka kokoleka pouli a me kahi kīʻaha kope.
- ʻO kaʻaina awakea: 30 gram o ka kokoleka pouli a me ke kofe.
- No ka ʻaina kakahiaka, 30 gram o ka kokoleka a me ke kīʻaha kope ʻeleʻele.
- No ka ʻaina awakea, aia nō he 30 gram o ka kokoleka a me ke kope (mai hōʻono).
- ʻO kaʻaina awakea - like ia me 30 gram o ka kokoleka a me ke kope.
Kūlike loa ka papa kuhikuhi no 1 lā me ka papa kuhikuhi no 7 mau lā o ka papaʻai, akā e ʻoi aku ka nui o ka hōʻino ʻana i ke kino inā e nalo iā ʻoe ma kahi o 200-300 mau huna o kaʻiʻo adipose. ʻOiaʻiʻo, pono e hoʻomau i ka hoʻoikaika kino ma kahi o ka pae like - ʻo ka lilo maoli o ke kaupaona ma muli o ka wai (e pili ana i kahi kilokilo) - pili ke ʻano o ka ʻai kāpeti i nā ʻano like.
ʻO ke keu kānalua o ka ʻai kokoleka ke loaʻa nei nā hopena wikiwiki i kahi manawa pōkole. E kōkua ka meaʻai kokoleka iā ʻoe e kiʻi koke iā ʻoe iho ma mua o kahi holo moana a huakaʻi paha. Hiki iā ʻoe ke lilo i ke kaupaona me ka wikiwiki ma mua o ka huakaʻi ʻana i nā ʻāina ʻē.
ʻO ka lua o nā kīʻaha kokoleka e mahalo ʻia e nā mea aloha i nā mea momona - he paʻakikī loa ke kūʻē ʻana i kahi kanakē a i ʻole kahi ʻāpana kokoleka, ʻo kahi laʻana, pāpā loa ka ʻai laiki no 7 mau lā.
ʻO ka kokoleka kekahi o nā mea hoʻonāukiuki maikaʻi loa o ka lolo - ʻike kekahi haumāna he mea nui ke kope a me ke kokoleka i ka wā o kahi kau. ʻAʻole hiki ke hoʻonui ʻia kēia pākuʻi o ka ʻai kokoleka - lilo koke ʻoe i ka paona, a i ka manawa like, ʻaʻole ʻeha kāu hana noʻonoʻo i kēlā me kēia ʻano.
Ma ke ʻano he papaʻaiʻai ʻole, paipai ʻia ka kokoleka no ka anemia a me ke anu (hoʻonui i ka pale o ke kino). Pono e hoʻomaopopo ʻia aia i ka kokoleka (ʻoi aku ka pololei i ka waiū koko) i loaʻa nā antioxidant ikaika e hoʻolohi i ka ʻelemakule o ke kino.
ʻOiai he mea nui nā keu pono o kaʻai kokoleka, ʻoi aku ka nui o nā hopena o kēia papaʻai ma mua o nā pono.
ʻO ka hemahema nui o ka papa kokoleka kahi helu nui o nā contraindications - ma mua o ka hoʻomaka ʻana i kēia papaʻai, pono ʻoe e kūkākūkā me kahi mea hānai a i ʻole alakaʻi i kahi papaʻai ma lalo o ka nānā a ke kauka.
ʻO ka lua o ka maikaʻi ʻole o kaʻai kokoleka ma muli o ka mea maʻamau ʻole ia i ka metabolism a i ʻole ka papaʻai (ʻoi aku ka maikaʻi o kaʻai Montignac i kēia mea) - ʻoiai hiki ke hāʻawi ʻia ka mea like i nā papaʻai wikiwiki ʻē aʻe.
ʻO ke kolu o ka maikaʻi ʻole o ka papaʻai kokoleka ʻoi aku paha ia e hoʻi i hope me ka hoʻololi ʻole i kahi papaʻai kūpono. Ma loko o ka hebedoma, e maʻa ke kino i ka mālama nui ʻana o nā calorie - a me ka meaʻai ma hope o ka papaʻai i ke ʻano like ma mua o ka hoʻihoʻi wikiwiki ʻana o ka papaʻai i ke kaupaona i ke kumu (a pinepine pinepine aʻe paha) - kahi papaʻai e like me manuahi nā ʻōuli o ka Zodiac a i ʻole nā ʻōnaehana hānai mai kēia hemahema…
ʻO ke kaulike o ka papaʻai e waiho pū i ka mea e makemake nui ʻia, ma nā ʻano o ka lakio o nā protein, nā momona, nā pākīpika, a me nā huaora-minelala (e lanakila mākou i kēia drawback ma o ka lawe ʻana i nā hoʻomākaukau komplikona-mineral kompleks) - no kēia drawback, a e ʻoi aku ka maikaʻi o kaʻai kala.
ʻO ka papa, cont conticated ka ʻai kokoleka staple no ka poʻe me ka maʻi diabetes (ʻo ka hānau a loaʻa ʻia).
ʻO ka lua o ka contraindication ke alo o nā maʻi āpau (ʻoi aku, ka hilinaʻi o ka maʻi āpau i ka kokoleka ma nā kumu he nui a hiki ke hui pū ʻia).
ʻAʻole hiki iā ʻoe ke hoʻohana i kahi papaʻai a me nā maʻi ate e kū nei, a me ke alo o nā pōhaku i ka gallbladder a i ʻole nā duct (cholelithiasis).
Hoʻopili pū ʻia ka papa kokoleka i ke alo o ka hanu kiʻekiʻe (ʻaʻole paha ʻoe e ʻike i ke kū ʻana o kēia maʻi - like nā hōʻailona mua me ka overwork maʻamau). ʻO ke kumu hoʻoholo ma aneʻi ʻaʻole kokoleka (hoʻomāhuahua iki i ke kaomi), akā nui ka kofe.