Contents
Definition
ʻO ka pyramid meaʻai He hōʻike skemaic i nā kumumanaʻo o ka ʻai olakino i hoʻomohala ʻia e ke kula ʻo Harvard o ke olakino lehulehu ma lalo o ke alakaʻi ʻana a ke kaukaʻai ʻAmelika ʻo Walter Villetta.
Nā meaʻai ma ka lalo o ka pyramid, pono ʻoe e ʻai i nā manawa a pau e hiki ai, kēlā me kēia mea i luna - hoʻopau ʻia mai ka papaʻai a hoʻopau ʻia paha i ka nui o ka nui.
No laila, e neʻe ana mai ka lalo o ka pyramid meaʻai:
- Loaʻa i ke kumu o ka pyramid ʻekolu mau pūʻulu meaʻai: nā mea kanu (3-5 mau mea lawelawe) a me nā hua (2-4 ʻāpana), nā kīʻaha āpau - berena wholemeal, laiki palaoa, pasta mai ka palaoa palaoa, cereal (6-11 mau lawelawe). I kēia hui, loaʻa nā aila mea kanu i loko o nā momona momona polyunsaturated (ʻoliva, sunflower, rapeseed, a me nā aila ʻē aʻe).
E ʻai ʻoe i kēlā mau meaʻai i kēlā me kēia pāʻina.
- ʻO ka meaʻai i loaʻa i ka protein - nā mea kanu (nā nati, nā legume, sunflower, a me ka paukena) a me nā kumu holoholona - nā iʻa a me nā iʻa iʻa, nā moa (nā moa, nā kuhukū), nā hua.
E hoʻopau i nā lawelawe 2-3 i kēlā me kēia lā
- ʻO ka waiū a me nā huahana waiu, yogurts, cheese, etc. Pono ka poʻe me ka lactose intolerance e hoʻololi i nā huahana waiu me nā mea ʻē aʻe i loaʻa ka calcium a me ka huaora D3.
E hoʻopau i nā lawelawe 2-3 i kēlā me kēia lā
- Ma ka ʻanuʻu kiʻekiʻe o ka pyramid, loaʻa iā mākou nā huahana, pono mākou e hōʻemi.
Loaʻa kēia mau mea i nā momona holoholona i loaʻa i loko o ka ʻiʻo ʻulaʻula (puaʻa, pipi) a me ka pata, a me nā meaʻai me kahi kiʻekiʻe o ka mea i kapa ʻia ʻo "wikiwiki wikiwiki": nā huahana palaoa keʻokeʻo (berena a me nā huahana bakery, pasta), raiki, sodas, sweets. I kēia manawa i ka hui hope i hoʻomaka e hoʻokomo i ka ʻuala ma muli o ka nui o ka starch i loko.
Pono e ho'ēmiʻia ka hoʻohanaʻana i kēia mau huahana a, inā hiki, e hoʻopau i kaʻai.
He aha kahi mahele o ka pyramid meaʻai?
ʻO kekahi waiwai notional, kaukaʻi ʻia i ka nui o nā meaʻai āu e lawe ai i ka lā. ʻO kahi laʻana, inā he 100g ia, a laila i kāu papa kuhikuhi no ka lā he 700 g o ka cereal, 300g o ka palaoa berena, ma kahi o 400g o nā mea kanu, 300g o nā hua, 150g o ka tī, nā nati, a me nā ʻiʻo a i ʻole nā hua. Inā ʻai ʻoe i ka nui no kēlā me kēia lawelawe, hiki iā ʻoe ke helu 200gr, a, no laila, e pāpālua mākou i ke kaupaona o nā meaʻai āpau i pau.
