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ʻAʻole ia no ka mea ʻole i kapa ʻia ʻo Great Lent he koʻikoʻi: i ka hoʻohui i nā koi o kahi ʻano ʻuhane, pono nō hoʻi i ke kanaka e mālama i nā kapu i ka meaʻai, ka mea e hoʻopilikia i nā olakino. ʻO kahi hoʻololi nui i ka papaʻai a me ka papa inoa o nā meaʻai i hoʻopau ʻia hiki ke kumu i nā maʻi he nui o ka gastrointestinal tract a me ka ʻōnaehana ʻōnaehana. Eia nō naʻe, hiki iā ʻoe ke hoʻokē ʻai a hōʻeha ʻole i kou olakino. E hana ai i kēia, pono ʻoe e hāhai i kēia mau lula.
1. Mai haʻalele pio i kaʻiʻo
Hiki i ka hemahema o nā protein holoholona ke alakaʻi i kahi nāwaliwali o ka ʻōnaehana pale, i piha me nā anu anuanu pinepine. ʻO kekahi hopena o ka hōʻole ʻana i nā protein holoholona ʻo ia ka nalo ʻana o nāʻiʻo o ke kino, no ka mea, aia i loko o nā mākala ka nui o ka ikaika i hoʻopau ʻia e ke kino.
Inā ʻoe e hōʻemi i ka nui o nā protein o nā holoholona i hoʻopau ʻia, e loaʻa iā ʻoe ka haʻahaʻa haʻahaʻa o ka atherosclerosis, maʻi puʻuwai coronary, hypertension, obesity, diabetes, a me kekahi mau maʻi ʻino.
E ʻai pono i ka iʻa i nā lā ke ʻae ʻia. A pāpā ʻole ʻia nā mea ʻai o ke kai, nā heʻe a me nā kūpulu i kekahi o nā lā.
2. Hoʻonui i kāu papaʻai me nā palaoa āpau
Loaʻa i nā hua palaoa holoʻokoʻa ka nui o ka fiber dietary, nā huaora, nā minerala a me nā mea ʻē aʻe biologically active e loaʻa ai ka hopena maikaʻi i ka hana kūpono o ke kino holoʻokoʻa.
3. ʻAi i nā mea kanu i ke kaulike.
ʻO ka nui o nā mea kanu, ʻo ia hoʻi nā mea ʻai maka, i ka papaʻai hiki ke lilo i kumu no nā pilikia no ka poʻe i loaʻa i ka gastritis me ka hoʻonui ʻana i ka hana huna, gastric ulcer a me duodenal ulcer. No laila, inā he ʻano like kāu, mai hoʻohuli i kāu wikiwiki i ka papaʻai mea kanu.
E hoʻomanaʻo he mea nui ia e mālama i kahi kaulike kaulike kūpono. ʻAʻole hiki ke ʻai i nā mea kanu a me nā huaʻai wale nō, akā, i nā pickles, nā ʻaukā a me nā mea hū, nā lau maloo, nā hua maloʻo, nā nati a me ka meli. ʻO nā mea kanu i wili ʻia, nā hupa ʻai, nā cereala a me nā pī e kū i ko lākou wahi ma ka papa ʻaina.
4. Hoʻopili i ʻelima mauʻai i ka lā
I ka hoʻokēʻai ʻana, ʻoi aku ka maikaʻi o ia ʻano meaʻai: ʻekolu mau papaʻai nui a ʻelua mau meaʻai māmā. Hōʻalo i nā wā lōʻihi ma waena o nā meaʻai: i ka lā holoʻokoʻa, pono ʻoe e kiʻi i nā huaʻaleʻale maʻalahi i ke ʻano o ka wai momona a me nā huaʻai.
5. E nānā i kāu mau calorie
ʻOiai e pili ana i ka hoʻokēʻai, mai ʻike iā ia ma ke ʻano he ʻōloli pōloli: hiki i ka malnutrity ke alakaʻi i ka astenia, nāwaliwali, a me ka hiamoe ʻole, a me nā mea hiki ʻole. E hoʻomanaʻo ʻoiai me ka hoʻokē ʻai, ʻo ka nui o nā calorie i hoʻopau ʻia i kēlā me kēia lā ma ka liʻiliʻi he 2000-2500, a inā ʻoe e hana nei i ka hana kino kaumaha, pono ʻoe e loaʻa ma kahi o 3000 kcal.
Iā lākou e ʻae ai ka hale pule ʻaʻole e ʻai i ka meaʻai wīwī:
- hāpai wahine a me nā lactating wahine,
- nā keiki ma lalo o 14 mau makahiki,
- hana nā limahana i ka hana kino kaumaha,
- i ka poʻe ma ke ala.
ʻO ka poʻe no lākou e ʻae ʻia kēlā ʻōnaehana meaʻai no nā kumu like ʻole e ʻoliʻoli paha i nā hua o ka hana ʻuhane ma luna o lākou iho, e ʻae nei iā lākou iho i nā indulgences kūpono i mea e ʻai pono ai.
ʻO Rimma Moysenko, kahi mea hānai: