Kaomi a me ka Vitamin D Pono ka poʻe ʻelemakule e ʻai i ka calcium a me ka huaʻa D no ka mālama ʻana i ke olakino iwi. Loaʻa ka calcium i nā huahana waiu momona haʻahaʻa, nā cereal paʻa, nā wai huaʻai, a me nā lau ʻōmaʻomaʻo ʻeleʻele. Pono e ʻai ʻia ka calcium i ʻekolu manawa i ka lā. Pono pū nā mea hoʻohui a me nā multivitamins me ka calcium i ka huaʻa D. puluniu He hopena maikaʻi ka fiber i ka hana o ka ʻōpū a me ka ʻōnaehana cardiovascular. Inā pilikia ʻoe i ke kaumaha nui, pono ʻoe e ʻai i nā meaʻai nui i ka fiber - hoʻopiha maikaʻi ia i ke kino a hoʻemi i ka manaʻo o ka pōloli. Pono nā kāne ma luna o 50 i 30 grams o ka fiber i kēlā me kēia lā. Loaʻa ka fiber i nā legumes, nā kīʻaha piha, nā mea kanu, nā huaʻai a me nā hua.
pāpaʻa No ke koko kiʻekiʻe, ʻōlelo nā kauka e hoʻonui i kāu ʻai pālolo a hoʻemi i kāu ʻai sodium (paʻakai). ʻO nā kumu maikaʻi o ka potassium he mau huaʻai, nā mea kanu, a me nā mea momona momona. E koho i nā meaʻai haʻahaʻa i ka paʻakai, a hoʻohana i nā mea kanu a me nā mea ʻala ma mua o ka paʻakai ke kuke ʻana ma ka home.
nā momona maikaʻi Inā nui kou kaumaha, pono ʻoe e hoʻemi i kāu ʻai momona e 20-35%. ʻO ka aila ʻoliva puʻupaʻa, ka ʻaila canola, ka walnuts, nā ʻalemona, a me nā avocados i loaʻa i nā momona unsaturated a maikaʻi no ke olakino naʻau. Pono ka poʻe ʻelemakule me ke kiʻekiʻe o ka cholesterol koko kiʻekiʻe e hoʻopaʻa i kā lākou ʻai ʻana i nā momona momona a ʻai i nā huahana waiū momona kiʻekiʻe a me nā meaʻai palai.
Heluhelu i nā calorie ʻOkoʻa ka ʻai o ka poʻe ʻelemakule mai ka ʻai ʻana o ka poʻe ʻōpio. Ma keʻano he kūlana, me ka makahiki e emi ana mākou i ka hana a me ka emi iki o ka muscle mass, ke emi nei ka nui o nā kaʻina hana metabolic i loko o ke kino, e alakaʻi pinepine ai i nā pilikia me ke kaumaha.
ʻO ka makahiki, ke kāne a me ka nohona e hoʻoholo i ka pono o ke kino no ka ikehu a me nā calorie. Nā Manaʻo no nā kāne ma mua o 50: - ʻAʻole hana - 2000 calories / lā - Ke alakaʻi nei i kahi ʻano hana maʻalahi - 2200 - 2400 calories / lā - Ke alakaʻi nei i kahi ola hana - 2400 - 2800 calories / lā.
No ka poʻe ʻelemakule, ʻoi aku ka maikaʻi o ka hoʻoikaika kino - ma kahi o 30 mau minuke i ka lā (a i ʻole ka liʻiliʻi i kēlā me kēia lā). Kōkua nā haʻuki i ka wikiwiki o ka metabolism, hoʻihoʻi i ka nui o ka ʻiʻo a hoʻonui i nā pae ikehu. Eia kekahi, he ala maikaʻi loa ia e hauʻoli ai.
Puna: eatright.org Unuhi: Lakshmi