Contents
1. Haua i kahi kaulike
ʻAʻole ʻai ka olakino olakino i ka helu ʻana o ka kalori, pili ia i ka wā e mālama ana i ka papaʻai, a me ka hōʻalo ʻole ʻia o nā meaʻai momona a me nā calorie kiʻekiʻe mai kāu papaʻai. Ma hope o nā mea āpau, nā momona i kekahi mau meaʻai (e laʻa me, omega 3 a me omega 6 fatty acid i ka iʻa a i ʻole nā mea loaʻa o kahi helu o nā waikawa momona momona ʻole momona i loko o ka momona, i loaʻa nā "calorie maʻiʻo lōʻihi") a ma lalo o kekahi mau kūlana ( inā he mākaʻikaʻi ʻoe, he haʻuki a i ʻole hero-aloha) he manaʻo maikaʻi e hoʻokomo i kāu papaʻai. Penei, зmea `ai pono no ke olakino ʻO ia, ʻo ka mea mua loa, ke kaulike o nā polokina, nā momona a me nā kōpona… E kāpae i kekahi o nā ʻāpana ʻekolu o ke kaulike ʻo ia hoʻi e hoʻopoina e pili ana i ke olakino olakino (heluhelu - maʻamau).
2. Hana i kahi papaʻai kūpono, me ka hāʻawi ʻole i kekahi mea
ʻAʻole paʻakikī ke hoʻololi i ka meaʻai maʻamau i ka "pololei a olakino". Ua lawa e noʻonoʻo hou i nā ʻano o ka hoʻomākaukau ʻana a me nā koho no ka hoʻohana ʻana i nā huahana, me ka ʻole o ka haʻalele ʻana i kāu kīʻaha punahele.
Makemake ʻoe i ka ʻiʻo? ʻAʻole hoʻopau ʻia ka lawe ʻana i ka protein. Paipai mākou e hoʻololi i ka ʻiʻo momona (ka nui o ka puaʻa) me ka wīwī, meaʻai - hipa, pipi, ʻiʻo moa keʻokeʻo, pipi wīwī, veal.
Makemake ʻoe i kaʻiʻo palai? E hoʻāʻo e hoʻomoʻa ia mea i ka umu: me ka ʻaila ʻole, e hoʻohana wale ana i nā mea kanu ʻaʻala, nā mea ʻala a me nā mea ʻala, i wahī mua ʻia i ka ʻiʻo i loko o ka pepa i ʻole ai e "holo" ka wai ʻiʻo. ʻO kaʻiʻo i hoʻomākaukau ʻia i kēia ala e ʻoi aku ke olakino ma mua o ka ʻai i kālua ʻia, a e hoʻomaka ke poʻo i ka ʻono. ʻO ka mana kauwela o kaʻiʻo palai - kebabs - maikaʻi pū kekahi, ʻoiai ʻo ia ʻiʻo, kuke ʻia me ka pili ʻole o ke ahi, ʻoi aku ke olakino ma mua o ka palai ʻia i ka pā.
ʻOiaʻiʻo,ʻo nā koho a pau no nā meaʻai me nā mea'ē aʻe i keʻano o nā mea kanu, nā huaʻai a me nā huaʻai, maikaʻi ka raiki. E ho'āʻo i ka ʻiʻo Stroganoff, ka moa me ka ʻalani sinapi ʻalani, a i ʻole nā ʻapala. Hiki iā ʻoe ke hoʻāʻo e hana i ke ʻano kebab Malay a i ʻole ka pipi ʻiʻo.
Makemake ʻoe i nā mea ʻono? Pono loa! Nui nā meaʻai me nā huaʻai, nā huaʻai, nā mea kanu i maʻalahi e hoʻomākaukau a haʻahaʻa i nā calorie, no ka laʻana, ka saladi berry me ka lemon a me ka cheese kao a i ʻole ka pepa me nā ʻāpala a me nā hua maloʻo. Hiki ke hoʻomaikaʻi ʻia nā meaʻai: hoʻohui i ka ice cream i ka soup berry - a mākaukau ʻē aʻe o ka meaʻai momona.
E hoʻokaʻawale i kāu mau meaʻai punahele me nā mea hou. No ka laʻana, e hoʻohui i ka aila cedar nut ma kahi o ka aila meaʻai i ka saladi meaʻai, e hoʻohana i ka rucolla, thyme a i ʻole basil ma kahi o ka pā paʻi a me ka dill. E hoʻomākaukau i kahi pā huaʻai me ka ice cream haʻahaʻa a i ʻole ka yogurt ma ke ʻano he lole. ʻO ka buckwheat me nā aniani i palai ʻia i ka ʻaila ʻaila ma kahi o ka pata. E hana i nā hua manu ma kahi o nā hua moa.
ʻAi i nā mea āpau, akā i ka hui kūpono
He ʻōlelo aʻoaʻo kēia no kēlā me kēia, akā no ka poʻe makemake ʻole e hoʻomaikaʻi maikaʻi, loaʻa nā pilikia me ka gastrointestinal tract a i ʻole nā maʻi o kekahi mau kino (no ka laʻana, ka pancreas). Inā makemake ʻoe i nā mea āpau o ka honua, e hoʻolilo i ka lula ma ka liʻiliʻi loa ʻaʻole e hoʻohui i ka ʻiʻo me ka ʻuala i ka pā hoʻokahi, no ka mea, ʻeli ʻia ka ʻuala me ka ʻiʻo i nā ʻano like ʻole.
Mai ʻai i ka hua ma hope o ka ʻaina awakea: hoʻokumu lākou i ka fermentation o nā mea āpau i komo i loko o ka ʻōpū "ma mua". ʻOi aku ka maikaʻi o ka waiho ʻana i nā mea ʻono no kekahi manawa: hūnā ʻia nā enzyme ʻokoʻa i loko o ka ʻōpū e hana i ka mea momona a me ka paʻakai.
Hoʻomanaʻo i nā hui meaʻai olakino maʻalahi loa: ʻiʻo – mea kanu; porridge - nā huahana waiu a me nā momona (butter); nā mea kanu - nā hua palaoa (berena, cereals); hua - porridge; hua - huaʻai, huaʻai - huaʻai, nati.
ʻAi nui, akā liʻiliʻi
E poina i nā ʻano ʻōlelo āpau ʻaʻole hiki iā ʻoe ke ʻai ma hope o ka ʻeono, e "hāʻawi i ka ʻaina awakea i ka ʻenemi", a inā poina iā ʻoe e "hāʻawi" - saladi mea kanu a me kefir e kōkua iā ʻoe. Loaʻa iā mākou āpau kahi metabolism ʻokoʻa, ʻo ia hoʻi, ka metabolism: no kekahi, hānai ʻia nā mea āpau i ka hapalua hola, a no kekahi, ʻaʻole lawa ka pō no kēia. No laila, ke hele ʻoe i ka ʻaina awakea, e kia i kou mau manaʻo iho. Inā makemake ʻoe e ʻai, ʻai, akā ʻaʻole 5 mau minuke ma mua o ka hiamoe, i ʻole e hoʻomāinoino ka moeʻuhane ʻaʻole 5 mau hola ma mua o ka hiamoe, a i ʻole, ma ke ʻano nui, ʻaʻole ʻoe e hiamoe.
He mea ʻole ka nui o kāu ʻai i kēlā me kēia lā, he mea nui pehea. Hiki ke ʻai ʻia kahi ʻāpana paʻa i hoʻokahi noho ʻana, a i ʻole hiki iā ʻoe ke ʻai i ʻekolu mau meaʻai i ka lā. ʻO ka ʻokoʻa i ka lawe ʻia ʻana a me pehea kou ʻano he nui loa. No laila ko mākou hā ʻaoʻao: e ʻai e like me kou makemake, akā e hoʻāʻo e haki i ka helu o nā pāʻina mai 1-2, a i 4-5.
ʻAe, ma ke ala: nā ʻāpana, nā kuki, nā croutons, nā pahu kokoleka "ikaika" a me nā meaʻai ʻole ʻē aʻe - ʻaʻole kēia he meaʻai, ʻo ke kūʻai ʻana aku i nā huahana hoʻolaha i kou mau lima lokomaikaʻi!
Pono e loaʻa ka meaʻai
Inā ʻaʻole - ʻaʻohe mea, no ka mea pili nā mea āpau i ko mākou kino. ʻO ka liʻiliʻi o kā mākou ʻai ʻana, hana ʻia ka liʻiliʻi o ka ikehu i loko o kā mākou kino; ʻo ka liʻiliʻi o ka ikehu e hoʻonui ʻia, ʻo ka nui o ka luhi e hōʻiliʻili ʻia; ʻo ka nui o ka luhi i hōʻiliʻili, ʻo ka liʻiliʻi o kā mākou neʻe; ʻo ka liʻiliʻi o kā mākou neʻe, ʻo ka nui o ka ikehu e hōʻiliʻili ai mākou; ʻo ka nui o ka ikehu e hōʻiliʻili ai mākou, ʻo ka nui o kā mākou ʻai (he aha nā mea e lilo ai ka ikehu?). ʻO ia kēlā, ua paʻa ka pōʻai! Hōʻiliʻili mākou i ka ikehu i loaʻa mai i ka meaʻai, ka mea i koe i loko o ko mākou kino ponoʻī, akā i kahi ʻano ʻokoʻa wale nō - i ke ʻano o ka momona.
ʻOi aku ka ʻike ma mua o ka maopopo: e ʻai maʻamau, pono ʻoe e alakaʻi i kahi ola maʻamau. ʻO ia hoʻi, ʻo kahi hapa liʻiliʻi o ka ikehu i loaʻa mai kahi ʻāpala i ʻai ʻia i ka ʻaina ahiahi pono e ʻimi i kahi e puka ai. Pono ʻoe e hoʻolilo i kēia ikehu maikaʻi mai ka ʻāpala olakino ma kahi mea pono iā ʻoe iho: e hele wāwae i hoʻokahi poloka a ʻelua paha, e hoʻokuke i luna i ʻelima mau manawa mai ka papahele, lele ma ka wāwae hoʻokahi a puni ka papaʻaina / hana, wili i kāu waiwai pio (hiki iā ʻoe - i mua o ke aniani, e hoʻololi i nā ʻaoʻao like ʻole 10-15 mau manawa), e moe me kahi mea aloha i ke ahiahi (hoʻokahi apple, akā naʻe, ʻaʻole lawa kēia hihia). Ma keʻano laulā, he aha ka "mālama" hou e loaʻa i kou kino ma hope o ka ʻai ʻana e hilinaʻi wale iā ʻoe. ʻO ka mea nui ʻaʻole ʻoe e hilinaʻi wale i ka meaʻai.