Ma keʻano laulā, hāʻawi nā meaʻai maka i ke kino i nā huaora maʻalahi, nā minerala, a me nā phytonutrients ma mua o nā meaʻai i kuke ʻia, no ka mea hiki ke nalowale nā meaʻai i ka wā kuke. ʻO ka lycopene ka mea ʻokoʻa, ka mea e hoʻonui ai i nā tōmato i ka wā e kuke ai, a me nā mea like ʻole. Akā, he maʻalahi ko lākou hemahema mai kekahi mau - hou, ʻaʻa mau! - nā mea kanu a me nā huaʻai. No ka laʻana, e pili ana i ka lycopene, loaʻa ia i loko o ka watermelon, ka hua waina ʻulaʻula a me ka guava.
ʻO ka paʻakikī maoli no ka mea ʻai maka ʻaʻole ia he ʻano mea, akā ʻo ka manaʻo insidious o ka pōloli hiki ke ʻike ʻia i ka lā. Inā ua aʻo ʻoe e hoʻokō i kēia, a laila ʻo ka lua o ka mea nui ka pono e ʻai i nā calorie. Pono e ʻokoʻa kāu meaʻai a hoʻokomo i ka nui o nā huaʻai hou a me nā mea kanu, a me (ma nā huina kūpono) nā kumu momona olakino e like me nā nati, nā hua, nā avocados, ka niu, nā ʻoliva.
E hoʻomanaʻo he kū hoʻokahi ʻoe. Hiki ke ʻokoʻa ka helu o ka calorie a me ka ʻai meaʻai no ʻelua mea ʻai maka - e like me nā kānaka ʻelua e ʻai i ka meaʻai i hoʻomaʻamaʻa ʻia. Pono e noʻonoʻo ka meaʻai i kāu mau calorie ponoʻī - pili lākou i ka makahiki, ka nohona a me nā kumu ʻē aʻe.
Akā, aia nā lula maʻamau no kēlā me kēia: e ʻai i ka nui o nā kalapona maikaʻi, ka protein i hoʻokumu ʻia i nā mea kanu a me nā momona maikaʻi (mai nā nati, etc.). No laila, ʻo ke kānāwai mua o ka mea ʻai maka, ʻo ia ka ʻai nui, a ʻo ia hoʻi ka ʻai ʻana i nā meaʻai like ʻole.
E haʻi mākou iā ʻoe pehea e hoʻoponopono ai i nā pilikia ʻelua o ka ʻai meaʻai maka: ʻo ka mea mua, pehea e ʻike ʻole ai i ka pōloli, a ʻo ka lua, pehea e ʻai ai i nā hui like ʻole o nā meaʻai me ka ʻole e hoʻololi i nā loina i koho ʻia o ka meaʻai maka olakino ma kekahi ʻano.
1. E hoʻonui i ka hua
Nui nā huaʻai i ka fiber, e kōkua iā ʻoe e ʻoluʻolu. Ua ʻike nā kānaka a pau ua piha maoli lākou i nā huaora, nā minerala a me nā antioxidants, no laila ʻo ka ʻai ʻana i nā huaʻai ka mea kūpono e hana ai!
ʻAʻole pono ʻoe e mālama i nā huaʻai e like me kahi mea i ʻai ʻia "no ka mea ʻai", "no ka mea ʻai" a i ʻole nā ʻāpana liʻiliʻi. No ka mea, ʻaʻole ia he "ʻono", akā he meaʻai. ʻAʻole like ke kō i loko o nā huaʻai me nā mea ʻono maikaʻi, akā aia i loko o ka "package" o ke fiber olakino, no laila ua ʻoi aku ka lohi ma mua o ka fructose syrup a i ʻole ke kō keʻokeʻo maʻamau! E hoʻonui i ka hua.
Pehea e hoʻomākaukau ai i kahi kīʻaha huaʻai piha a ʻoluʻolu - ʻoi aku ka maʻalahi a me ka wikiwiki ma mua o ka salakeke hua? No ka laʻana, hiki iā ʻoe ke hana i ka smoothie ma ka wili ʻana i kekahi mau maiʻa, kahi kīʻaha hua, a me kekahi wai ʻalani hou.
ʻOiaʻiʻo, maikaʻi nō hoʻi nā huaʻai e like me ka mea ʻai a i ʻole ka meaʻai ʻai (me ka lohi - e hoʻopau i ka manaʻo o ka ʻōpū, akā ʻaʻole hoʻi e hoʻopiha i ka pō, no ka laʻana, me nā nati).
E hoʻāla i kou noʻonoʻo - hana i kahi e hiki ai iā ʻoe ke hoʻohui i nā hua! No ka laʻana, e hoʻohana nui iā lākou i nā salakeke meaʻai a me nā sanwiti berena maka. ʻO ka ʻoiaʻiʻo, ʻaʻole i kaupalena ʻia ka hiki ke hoʻohana i nā huaʻai i ka kuke ʻai maka.
2. E inu hou i ka wai
ʻIke maopopo ʻaʻole ʻoi aku ka momona o ka wai e like me nā huaʻai a me nā mea kanu. Akā, ʻo ka mea mua, pono ia no ke olakino; ʻO ka lua, hāʻawi ia i kahi manaʻo o ka satiety, me ka waena o nā meaʻai nui. ʻO ka inu ʻana i ka wai e hāʻawi i ka piʻi nui o ka vivacity, a me ka wikiwiki hoʻi i ka metabolism a kōkua i ke kino e hoʻopau i nā mea ʻawaʻawa e hiki ke "noho" ma kekahi wahi i ka wā kahiko. E inu i ke aniani wai nui ma hope o kēlā me kēia ʻai.
Inā ʻike ʻoe he paʻakikī ke inu wai nui – mai hoʻokamani kāua, hiki ke hōʻoluʻolu! - a laila e hoʻololi i kona ʻono. No ka laʻana, hoʻohui i ka mint, vanilla a ʻalani paha - ʻaʻole ʻoe e loaʻa hou i ka wai, akā e like me ka mea inu, ʻoi aku ka maʻalahi a me ka ʻoluʻolu o ka ʻai ʻana i nā nui e pono ai ke olakino. Hiki iā ʻoe ke koi i ka wai lāʻau (ʻo ia ka mint, a i ʻole, no ka laʻana, basil), waiho i ka hue i loko o ka friji i ka pō. ʻO kekahi hana lanakila-lanakila ʻo ka ʻomi ʻana i kahi ʻalani hou a i ʻole ka lime i loko o ka wai! Hiki iā ʻoe ke hoʻololi i kēia hopena ma ka hoʻohui ʻana i ka wai, no ka laʻana, ka wai hou mai nā hua waina a i ʻole ka wai kiwi.
3. E hoʻokomo i nā momona olakino i kāu meaʻai
Pono nā kumu momona momona ma ke ʻano he ʻāpana o ka meaʻai maka no ka mea, e like me nā huaʻai, loaʻa iā lākou ka nui o ka fiber. Eia kekahi, maikaʻi nā momona no ka pale ʻana i ka pōloli. ʻO nā hua, nā hua, nā avocados, ka niu, ka durian (kahi hua exotic) he kumu maikaʻi loa ia o ka momona maikaʻi (ʻaʻole like me nā aila meaʻai, ʻo ia hoʻi, he momona loa, aia kēia mau huahana i nā mea waiwai ʻē aʻe). Hiki ke ʻai ʻia kēia mau meaʻai iā lākou iho a i hui pū ʻia i loko o ka smoothies, nā pāpale salakeke, nā ʻuala a i ʻole nā kupa. E ʻoluʻolu e hana i nā kīʻaha kupaianaha hou! Hiki ke hoʻohana ʻia ka ʻiʻo ʻavocado a me ka niu i ka kuke ʻana i ka home e like me ka hoʻohui ʻia ʻana o nā nati a me nā ʻanoʻano no ka momona a me ka māʻona, akā hana lākou i ka hau kalima kupaianaha!
4. Hōʻalo i ka ʻai ʻai ʻO ka ʻai ʻai ka pane i ka pōloli no kekahi mea ʻai maka! ʻOiai he meaʻai nui nā huaʻai a me nā mea kanu, he liʻiliʻi wale nō ka nui o nā calorie, no laila ma ka ʻai ʻana i 3 mau manawa i ka lā, paʻakikī ke hoʻokō i ka pono o ka calorie i kēlā me kēia lā. ʻAʻole ʻoe makemake e ʻai nui… He maʻalahi ka hoʻonā (a ʻono): ʻai ma waena o ka ʻai! E hōʻoia ma mua i ka wā o ka lā ʻaʻole ʻoe e nele i nā meaʻai māmā: no ka laʻana, hiki ke holoi ʻia a maloʻo i nā kāloti, a i ʻole celery pods, a i ʻole nā lā - e kūpono kēia mau mea āpau, e komo pū i loko o kahi pahu i loko o ka mīkina lima o kahi kaʻa. . E mālama i ka hui ʻana o nā nati, nā huawaina a me nā nibs koko ma kāu pākaukau ma ke keʻena a ma ka home. A, ʻoiaʻiʻo, ʻaʻohe mea e pāpā iā ʻoe e lawe i nā hua ma nā wahi āpau me ʻoe - no ka laʻana, ʻelua mau ʻalani a me nā ʻāpala.
5. E hoʻolālā i kāu mau meaʻai
ʻO ke ala wikiwiki e ʻike ai i ka pōloli i ka meaʻai maka, ʻo ia ka hoʻomaha ʻana i ka ʻai. Inā ʻaʻole ʻoe e hoʻonohonoho i kahi papaʻai no ʻoe iho, e ʻoi aku ka pōloli i kēlā me kēia manawa.
He mau minuke wale nō ke kākau ʻana i kāu mea e ʻai ai (ma ka liʻiliʻi liʻiliʻi) no ka pule ma mua. He manaʻo maikaʻi nō hoʻi e hoʻopaʻa i nā meaʻai no kēia manawa ma hope pono (e nānā i ka helu ma luna) i ʻole ʻoe e noʻonoʻo i kēlā me kēia lā. He aha hou aʻe, hiki iā ʻoe ke hana i kāu mau salakeke ponoʻī, nā mea ʻai, nā ʻaʻahu, a me nā meaʻai ma mua o ka manawa-a laila e lawe wale iā lākou i waho o ka pahu hau e like me ka mea e pono ai. E holo wikiwiki ana ka kuke ʻana! ʻO ka nui o kāu hoʻolālā a hoʻomākaukau i mua, ʻoi aku ka maikaʻi.
Inā ʻoe e hahai i kēia mau ʻōlelo aʻoaʻo maʻalahi 5, hiki iā ʻoe ke pale i ka manaʻo o ka pōloli a me ka nele o nā meaʻai.
Hoʻokumu ʻia i nā mea