Contents
ʻO ka lilo ʻana o ke kaupaona a 4 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1100 Kcal.
ʻAʻole manaʻo ʻia ka papaʻai Mediterranean i kahi papaʻai i ke ʻano maʻamau. ʻOi aku ka lōʻihi ma mua o ka hapa nui o lākou. He ʻōnaehana meaʻai ia e ʻike ai nā meaʻai he nui he mea pono. A pili nā pōmaikaʻi ʻaʻole wale i ke kiʻi, akā me ke olakino.
Ua hōʻoia nā ʻepekema a me nā kauka i ka meaʻai e like me kēia mau loina e hoʻoliʻiliʻi i ka makaʻu o ka maʻi, ʻo ia hoʻi, nā maʻi maʻi ʻōpū - e 33%, a me oncology - e 24%. ʻO ka makaʻu o ka hoʻomohala ʻana i nā maʻi ʻē aʻe ma ka ʻai ʻana i kēia ala ʻoi aku ka emi loa. No laila, inā makemake ʻoe ʻaʻole e hoʻomaikaʻi wale i kāu kiʻi, akā mālama pū nō hoʻi i kou olakino, pono ʻoe e nānā pono i kēia ʻōnaehana.
Koina ʻai kai Mediterranean
Hoʻokumu ʻia ka papaʻai Mediterranean ma kahi pyramid ʻai ʻekolu pae. ʻO ke kumu o kēlā me kēia pae i hiki ke hoʻopau ʻia i kēlā me kēia lā, i kēlā me kēia pule a ʻaʻole ʻoi aku ka nui ma mua o 1-2 manawa i ka mahina.
E kamaʻilio nui kākou e pili ana i nā huahana hiki ke hoʻopau ʻia ma kēia ʻōnaehana meaʻai, e pili ana i kā lākou waiwai. He aha ka mea e ola kino ai kēia ʻai?
Nā mea kanu a me nā huaʻai… Paipai ʻia ʻoe e ʻai wale i nā lau a me nā hua i kau ʻia i ke kula ākea. ʻOiaʻiʻo, i kēia wale nō, mālama ʻia nā flavonoids, he mau meaola anti-bioactive i loko o lākou. Na lākou e lanakila i nā radical manuahi i hiki ke hōʻeha i ke kino. A laila, lohi ke kaʻina ʻelemakule a hoʻomaikaʻi ke olakino.
Iʻa, iʻa iʻa… Manganese, kiniki, selenium a me nā minelala he nui i loko o kēia mau meaʻai. Kaohi lākou i nā kaʻina hana oxidative (kahi e hōʻeha ai i ko mākou kino), kōkua i ka mālama ʻana i ka ʻili o ka ʻili.
ʻO ka hinuʻaila… ʻO nā hua o ka ʻoliva he mea pono nō hoʻi. Akā i mea e mālama ai i kā lākou mau pono, koi ʻia e hoʻohana i ka aila i hoʻomaʻemaʻe ʻole ʻia o ka unuhi mua. ʻO ka ʻoiaʻiʻo nā momona momona i ʻike ʻia i loko o nā ʻoliva e kōkua i ka hoʻomaikaʻi ʻana o ka ʻōnaehana cardiovascular o ke kino. Inā pilikia ka kūʻai ʻana i ka aila ʻoliva, hiki iā ʻoe ke hoʻohana i kahi aila mea kanu ʻē aʻe ma kahi. Akā he mea nui ia, e like me ka mea i hoʻomaopopo ʻia, he hoʻomaʻemaʻe wale ʻia a ʻomi ke anu.
ʻIʻo momona momona… Hāʻawi ka ʻiʻo hipa, pipi, pipi, a me nā mea ʻē aʻe i ke kino me nā protein e pono ai no kāna hana maʻamau. Kōkua ia i ka mālama ʻana i ka pae hemoglobin kūpono a hoʻoikaika i ke kaʻina o ka hematopoiesis.
ʻO nā huahana waiū a me ka waiu ʻawaʻawa… Hāʻawi ia mau huahana i ke kino me ka maʻalahi o ka calcium. ʻO ka mea nui, kōkua ia i ka hoʻoikaika ʻana i nā iwi, nā niho, hoʻomaikaʻi i ka lauoho a nani.
Nā kīʻaha piha a me ka pasta… Aia ma luna o lākou e hoʻokumu ʻia ai ka papaʻai o ke Kaiwaenahonua. ʻO kēia mau meaʻai nā kumuwaiwai paʻakikī. A ʻo kēlā mau mea, hāʻawi i ka ikaika a me ka ikaika i ko mākou kino. ʻO kēia nā kumuwaiwai momona o ka fiber i kūpono no ke kino.
Red waina… ʻOiai he mea inu ʻawaʻawa ia, he mea maikaʻi ia no ke kino ma ke ʻano maʻalahi. Loaʻa i ka waina nā huaora o nā hui B, P, C a me ka magnesium, selenium, hao, e hakakā nei i nā maʻi maʻi a kōkua i ka hoʻoikaika ʻana i ka pale.
I kēia manawa e noʻonoʻo kākou i ka nui, pehea a me ka wā e hoʻohana ai. No laila, ʻo ka pae mua (ʻo ia hoʻi, nā meaʻai hiki ke ʻai ʻia i kēlā me kēia lā) nā huaʻai a me nā mea kanu. ʻO ka hapa nui o lākou e ʻōlelo ʻia e ʻai maka. ʻAʻole pono e lawe ʻia me nā hua ʻono, makemake iā lākou, a me nā mea kanu starchy, i ke kakahiaka. ʻAe ʻia nā ʻano kīʻaha like ʻole, yoghurts maoli, nati, legumes, ʻaila ʻoliva, pasta (ʻo ia hoʻi mai ka palaoa durum), palaoa palaoa piha, berena bran, cereals (koe wale ka semolina), ʻae ʻia nā mea kanu like ʻole a me nā mea ʻala. Pono e inu i 6-8 mau aniani wai i kēlā me kēia lā. I kekahi o nā meaʻai, ua ʻae ʻia e inu i ke aniani o ka waina ʻulaʻula maloʻo.
Paipai ʻia e kūkulu i kāu papaʻai i kēlā me kēia lā i ke ala he 50% ka momona o ka momona (cereal, berena, huaʻai, nā mea kanu) - 30%, nā protein (kaʻiʻo, nā iʻa, nā hua manu a me nā hua pala) - 20 %.
2-3 mau manawa i ka hebedoma, e like me nā kuhikuhi o kēia papaʻai, pono ʻoe e ʻai i nā meaʻai aʻe: ka lāpaki a i ʻole ka moa moa, iʻa, hua manu. Akā i nā manawa he nui i ka mahina, ʻae ʻia ka hoʻohana ʻana i ka ʻiʻo ʻulaʻula; ʻaʻole ia e koi ʻia e hoʻolauna pinepine iā ia i kāu papaʻai. Hiki iā ʻoe ke hoʻolana i nā mea ʻono a me nā mea makemake āu e makemake ai.
Manaʻo ʻia e haʻalele loa i nā preservatives, nā meaʻai i loaʻa i nā kala like ʻole, ka waina ʻono a me nā mea inu ʻē aʻe (ʻaʻole-alcoholic a me ka waiʻona), aia ke kō. A inā hiki, ʻoi aku ka maikaʻi o ka hoʻololi ʻana i kēia huahana me ka meli. He mea nui hoʻi, e like me nā ʻōnaehana meaʻai he nui, ʻo ka hoʻomaʻamaʻa maʻamau, ka hele ʻana i waho, a me ka manaʻo maikaʻi.
Inā ma mua he paʻakikī iā ʻoe e koho i kahi papa kuhikuhi no ka papaʻai Mediterranean, manaʻo mākou e kūpono kēia mau ʻōlelo aʻoaʻo iā ʻoe, e wehewehe maopopo ʻole ana kēia i kahi olakino olakino wale nō, akā he ʻōnaehana meaʻai maikaʻi nō hoʻi ia.
No laila, no ka ʻaina kakahiaka hiki iā ʻoe ke kuke i nā pā aʻe:
• ka oatmeal (i ka waiū, me ka hoʻohuiʻana i nā hua o ka wā);
• ka saladi hua, no ke kāhiko ʻana e hoʻohana ai i ka yogurt unsweetened a i ʻole kefir;
• ka curd casserole a i ʻole nā keke keke;
• Omelet o nā hua ʻelua i ka nahu ʻana me ka palaoa palaoa a pau.
no ka mea, meaʻai māmā Ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea, hiki iā ʻoe ke koho mai nā meaʻai aʻe:
• ke kīʻaha o ka yogurt unsweetened maoli a i ʻole kefir;
• kekahi ʻano hua;
• kahi kīʻaha kī me ʻelua mau kuki oatmeal liʻiliʻi a muffin paha.
ʻO RђRѕS, kaʻaina awakea paipai ʻia e kekahi o kēia mau papa pā.
• he sanwī tuna, he mau tōmato cherry, he hua;
• ka laiki a me ka mea kanu stew, kekahi mau ʻāpana cheese;
• ka mea kanu mea kanu a me ka iʻa i hoʻomohala ʻia.
I kēia manawa e noʻonoʻo i ka hiki nā koho meaʻai māmā awakea… ʻAʻole pono ʻoe e hoʻomanawanui i ka pōloli.
• Hiki iā ʻoe ke hoʻomoe iā ʻoe iho me ka lawelawe ʻana o ke ʻano o nā nati āu e makemake ai, i ka nui o kahi o 30 g.
• A i ʻole, e loaʻa i ka sanwī berena a pau me kahi ʻāpana o ka tī a me kekahi mau ʻōmato cherry.
• Hiki iā ʻoe ke ʻai i kekahi ʻano hua a i ʻole 30 g o nā hua maloʻo.
No ka pāʻina, e like me nā kumu o ka papaʻai Mediterranean, hiki iā ʻoe ke uku i kēia papaʻai:
• salakeke o ka cheese feta, avocado, iceberg letus, cherry tomatoes;
• ka iʻa i hoʻomoʻa ʻia i ka umu me ka tī;
• pasta me ka iʻa a iʻa iʻa paha.
E like me kāu e ʻike ai, ʻaʻole liʻiliʻi ka nui o nā huahana i ʻae ʻia.
Nā Contraindications i ka papaʻai Mediterranean
No ka mea, e like me ka mea i ʻōlelo ʻia ma luna, ʻoi aku ka nui o ka ʻōnaehana o ka pono kai kūpono a me ke kaulike, ʻoi aku ka palena o ka meaʻai i ka wā pōkole, ʻaʻohe contraindications e like me ia.
ʻO ka mea wale nō, ʻaʻohe waiwai ia ʻano papaʻai, ʻoiaʻiʻo, no ka poʻe i loaʻa nā maʻi e pono ai ka mālama ʻana i kahi papaʻai kūikawā.
A i ʻole inā loaʻa iā ʻoe kahi intolerance pilikino i kekahi o nā huahana i helu ʻia ma luna. I kēia hihia, maʻamau, ʻaʻole pono ʻoe e ʻai iā lākou.
Nā Pōmaikaʻi o ka Diet Mediterranean
He nui nā mea maikaʻi o kēia papaʻai.
1. ʻO ka mea nui kona palekana no ke olakino (e noʻonoʻo ana i nā kūlana i luna) a me nā pono no ke kino.
2. Eia kekahi, ʻo nā pākuʻi, ʻoiaʻiʻo, hoʻokomo i nā ʻano. ʻO ka nui o nā kīʻaha i ʻae ʻia me ka papaʻai Mediterranean e ʻike ʻole ʻoe e hānau ʻia.
3. ʻO kēia papaʻai e hoʻemi ana i ka makaʻu o ka maʻi ʻaʻai e 24% a me ka maʻi maʻi maʻi maʻi e 33%.
4. ʻOiaʻiʻo, ʻo kahi mea nui nui aʻe, ʻo ia ka papaʻai e ʻae iā ʻoe e hoʻomohala i kahi ʻano o ka ʻai olakino, kahi mea nui i ka mālama ʻana i kahi kiʻi maikaʻi wale no nā makahiki he nui, akā ʻo ke olakino hoʻi ma ka laulā.
Nā mea maikaʻi ʻole o ka papaʻai Mediterranean
Inā mākou e kamaʻilio e pili ana i nā hemahema, ʻaʻohe ʻōlelo koʻikoʻi e pili ana i ke kumu e waiwai ʻole ai ke kaupaona ʻana i kēia ala. Akā, inā ʻeli hohonu ʻoe, hiki iā ʻoe ke hoʻolohe i ka ʻoiaʻiʻo ʻole o kēia ʻōnaehana meaʻai no ka poʻe makemake e lilo ke kaupaona me ka wikiwiki, no ka mea ʻaʻole e hala koke nā paona keu. Akā ke nalowale nei ʻoe i ke kaupaona me ka maikaʻi a no ka manawa lōʻihi paha. Aia iā ʻoe e koho i kāu mea nui.
ʻOiai, ke hoʻololi nei i ka papaʻai Mediterranean, hiki i ka paʻakikī iā ʻoe ke ʻōlelo aʻe i kāu mau meaʻai punahele a hoʻomaka me ka papaʻai kūpono. Akā, hou, inā hoʻohālikelike ʻoe i ke Kaiwaenahonua me nā ʻōnaehana ʻē aʻe, ʻoi aku ka kūpaʻa o kāna mau lula.
Ke hoʻokō hou nei i ka papaʻai Mediterranean
E pili ana i ka make hou ʻana i ka ʻai, e like me ka mea i ʻōlelo ʻia ma luna, makemake ʻia e lilo i ʻano o ke ola, ʻaʻole kahi leʻaleʻa manawa. Paipai nā kauka a me nā ʻepekema he nui e hana hoaaloha me ia i hoʻokahi manawa a no nā mea āpau!