I ka makahiki o ka ʻike i loaʻa, ua ʻike mākaukau mākou i ka ʻike calorie o ka papaʻai, ka lākiō o nā protein, nā momona a me nā kōpona, a hoʻomaopopo i ke kumu o ka ʻai pono ʻana. Eia nō naʻe, ʻoiai ke ʻai nei i nā meaʻai olakino, ʻaʻole mākou e hoʻolohe mau i ko mākou kino. Ma hope o nā mea āpau, ʻaʻole kūpono paha nā mea pono loa nāu. He aha nā hōʻailona e hōʻike iā ʻoe e pono ai i kāu papaʻai nā hoʻoponopono hou aʻe?
Luhi luhi
Ma hope o kaʻaina kakahiaka kakahiaka nui, ʻike ʻoe i ka luhi, a i ka wā ʻaina awakea hiki ʻole iā ʻoe ke neʻe i kou mau wāwae. Ma mua o ka ʻaina ahiahi, ʻoiai ka ʻaina awakea nui, he mau meaʻai māmā kāu. Hoʻokumu ʻia kēia manaʻo luhi e nā meaʻai e hoʻolōʻihi i kahi manawa lōʻihi e kuke ai, nā meaʻai me kahi papa inoa glycemic kiʻekiʻe. Piʻi ka pae kō kō a hāʻule nui, a no laila haʻalele ka manaʻo o ka ikaika i ke kino.
Lauoho ʻino
He hōʻailona maikaʻi ka lauoho no ka pono o kāu ʻai iā ʻoe. ʻO lākou ka mea mua i pane i ka nele o nā huaora a me nā minela. He hōʻailona ka lauoho lahilahi a palupalu i ka lawa ʻole o ka protein a i ʻole ka hao i ka meaʻai. Inā hāʻule ka lauoho, a laila pono ʻoe e nīnau i ke kauka a hoʻololi i ka ʻaina awakea a me ka ʻaina ahiahi me nā meaʻai momona i nā huaora B12, folic acid a i ʻole nā momona momona.
Hōʻike kaumaha
Hiki i kekahi mau meaʻai i kāu meaʻai ke hoʻoulu i ka hopohopo a me ke kaumaha. A inā ʻoe e hana nui me kā lākou hoʻohana ʻana, ua hōʻoia ʻia ʻoe i kahi ʻano ʻino. Inā he pizza a me nā ʻīlio wela kāu meaʻai, a laila nele paha ʻoe i nā ʻakika momona omega-3. A inā he nui nā mea mālama i ka meaʻai āu e ʻai ai, a laila nele ka lolo i nā meaʻai, a hāʻawi ia i nā hōʻailona hoʻāla. A ʻo nā meaʻai haʻahaʻa-carb e hoʻonāukiuki i ke kaumaha. E noʻonoʻo i kēia mau mea āpau ke hoʻolālā i kāu mau meaʻai.
Ke kūlana maikaʻi ʻole o ke olakino
I mea e maikaʻi ai a ʻaʻole maʻi, pono ia e komo i loko o ke kino nā wikamina a me nā microelement āpau. A inā maikaʻi ʻole mau ʻoe, a laila he hōʻailona kēia no ka lawa ʻole o ka wahie o ke kino e kūleʻa pono ai i ka maʻi. Ma hope o ke kuapo ʻana i kekahi o nā mea hoʻohui me nā mea waiwai momona, makemake ka poʻe e maʻi pinepine ʻole.
ʻIli Pilikia
ʻO ke aniani he aniani o ke olakino. Inā kūpono ʻole ka meaʻai, hana ka ʻili me ka ʻili, ʻulaʻula, wā hoʻomaha a me ka ʻelemakule pratur. Ka nele o nā wikamina, nā kumuwaiwai, nā polytyaturated fatty acid a me ka nui o nā provocateurs a me nā mea āpau ke kumu o kēia ʻano.