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Nānā haki no ka pohō kaumaha: nā loiloi wikiō
Ua ʻike lōʻihi ʻia ka meaʻai fractional ma waena o nā meaʻai meaʻai ʻoihana. Ma muli o kēia papahana e ʻai ai ka poʻe haʻuki i ka wā e hoʻomākaukau ai no ka hoʻokūkū. Kōkua kēia iā lākou e hoʻihoʻi hou i ko lākou kino a ʻaʻole pōloli.
He aha ka meaʻai fractional
ʻAʻole ʻai ka meaʻai fractional, akā he hoʻololi i ka helu o nā meaʻai i kēlā me kēia lā. No ka lilo ʻana o ke kaumaha, pono ʻoe e ʻai i nā meaʻai liʻiliʻi i kēlā me kēia ʻekolu a ʻehā mau hola. Hoʻokumu ʻia ka meaʻai fractional ma ke kumu maʻalahi o ka hōʻemi ʻana i ka nui o ka meaʻai i ʻai ʻia. ʻAʻohe manawa o ke kino e ʻike ai i ka pōloli, ʻo ia ka mea maʻamau i ʻelima a ʻeono mau hola ma hope o ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi. I ka loaʻa ʻana o kekahi mau calorie, hoʻohui ʻo ia iā lākou me ka "noi ʻana i nā mea hoʻohui." Hiki i kēia ʻōnaehana iā ʻoe ke lilo koke i ke kaumaha. Hiki i hoʻokahi pule ke hele mai ka 1 a 5 kilokani, ma muli o ke kaumaha mua. ʻO ka nui aʻe, ʻoi aku ka wikiwiki o ka pohō kaumaha i nā mahina mua.
Wahi a nā loiloi o ka poʻe e nalowale ana i ke kaumaha, ʻike maʻalahi ke kino i ka hoʻololi ʻana i ka meaʻai fractional. ʻAʻohe noʻonoʻo a makemake mau i ka ʻai ʻai. I ka manawa like, nalowale koke ke kaumaha me ka ʻole o ka hoʻomaʻamaʻa haʻuki.
Nui loa ka papa kuhikuhi meaʻai fractional, ʻae ʻia nā huahana āpau. Akā i ka manawa like, ʻoki ʻia ka nui o ka lawelawe i ka hapalua o ka mea maʻamau.
- ʻO ka ʻaina kakahiaka he mea ʻoluʻolu loa: oatmeal porridge, cereals, salakeke meaʻai, iʻa baed, brown rice, buckwheat - hoʻokahi mea e koho ai. Ka nui o ka lawelawe ʻana - ʻaʻole iʻoi aku ma mua o 200 grams.
- Snack (ʻelua a ʻekolu mau hola ma hope o ka ʻaina kakahiaka) - ʻāpala, yogurt, cottage cheese, maiʻa, ʻaʻole iʻoi aku ma mua o 100 grams.
- ʻO ka ʻaina awakea e like me ka ʻaina kakahiaka, hiki iā ʻoe ke hoʻohui i kahi ʻāpana o ka umauma moa a me ka palaoa palaoa i ka salakeke a i ʻole cereals. ʻAʻole ʻoi aku ka nui o kahi ʻāpana ma mua o 200 grams.
- ʻAi ʻai - nā meaʻai like ma hope o ka ʻaina kakahiaka.
- ʻO ka ʻaina ahiahi - ka iʻa i hoʻolapalapa a kālua ʻia, ka moa, ka saladi meaʻai, ka zucchini stewed a me ka eggplant, vinaigrette (200 grams).
- ʻO ka ʻai ma hope o ka ʻaina ahiahi - kahi kīʻaha liʻiliʻi a i ʻole ke aniani kefir.
ʻO ka nui o nā meaʻai e pili ana i ka nui o ka hiamoe o ke kanaka a me ka nui o ke ala. Inā ala ʻo ia i ka hola ʻehiku o ke kakahiaka a moe i ka ʻumikūmālua, a laila pono ʻeono a ʻehiku mau ʻai i ka lā.
ʻO kēia papa kuhikuhi piha e hiki ai iā ʻoe ke hoʻopiha i kāu mau minerala pono a hāʻawi i ka nui o nā calorie āu e pono ai no kahi ola hana a me ka hoʻoikaika kino. ʻO kāna mea hoʻohui nui ʻo ia ka liʻiliʻi ʻana o ka carbohydrates i ka meaʻai, akā ʻaʻole i manaʻo ke kino i kēia, no ka mea, loaʻa pinepine ia i nā ʻāpana hou a ʻaʻohe manawa e manaʻo ai i ka nele o nā kaʻa. No ka hoʻopiha ʻana i kā lākou nui, hoʻolilo ke kino i nā waihona momona me ka ʻole o ka hōʻailona ʻana i ka pōloli, no ka mea ua piha mau ka ʻōpū.
He hoihoi nō hoʻi e heluhelu: ʻoihana hoʻonaninani.