Contents
Nā pōmaikaʻi o ka ʻai Iapana
Hiki ke alakaʻi hewa ka inoa o ka meaʻai Kepanī, akā ʻo ka ʻoiaʻiʻo ua hana ʻia i nā meaʻai maʻalahi ʻaʻohe mea pili i ka meaʻai Iapana kiʻekiʻe.
ʻO ka inoa o ka meaʻai he kuhikuhi ia i ke kumu o ka meaʻai Iapana. Wahi a ka moʻomeheu Hikina, he haʻahaʻa loa kēlā me kēia meaʻai, ma hope o ka manaʻo o ka pōloli. Wahi a kekahi mau hōʻike, ʻai ka poʻe Kepani i ka 25% ka liʻiliʻi o nā calorie ma mua o nā kamaʻāina o nā ʻāina ʻē. I ka manawa like, he haʻahaʻa ka calorie nā meaʻai a pau.
Aia ke kumu o ka hana i ka hoʻoponopono hou ʻana o nā ʻano e pili ana i ka meaʻai ma ke ʻano holoʻokoʻa: e hōʻemi ana i ka nui o ka calorie o ka meaʻai, ka mea i hoʻokumu ʻia i nā protein māmā, a ua hoʻemi ʻia nā haʻahaʻa. ʻO ka fiber i loko o nā huaʻai a me nā mea kanu e kōkua iā ʻoe e hoʻopiha piha.
Hoʻoikaika kaʻai Iapana i ka weheʻana i nā toxins, a hoʻomau ka hopena no ka manawa lōʻihi.
Nā pōʻino o ka meaʻai Iapana
Pono ka ʻai i ka mālama pono ʻana i nā lula meaʻai hiki ʻole ke hoʻololi ʻia, hiki ke paʻakikī loa.
I ka manawa like, ua hoʻopilikia ʻia ka ratio o nā protein, nā momona a me nā haʻalulu, kahi e alakaʻi ai i ka nele o kekahi mau mea a me ka hoʻonui nui ʻana i nā puʻupaʻa, i koi ʻia e hoʻokuʻu i ka nui o nā huahana hoʻoponopono protein. Hiki i ka meaʻai Iapana haʻahaʻa-calorie ke alakaʻi i nā loli maikaʻi ʻole i ke kino, ʻoiai e hoʻolohi i ka metabolism. Hoʻopaʻa ʻia ka meaʻai no nā poʻe me nā maʻi o ka ʻōpū a me nā ʻōpū, hāpai a lactating, nāwaliwali ma hope o ka maʻi.
Hiki i ke kofe ma ka ʻōpū ʻole ke hoʻoulu i ka ʻeha. I kēia hihia, hoʻololi iā ia me ke kī a hoʻoheheʻe ʻia me ka waiū skim.
Menu no 14 mau lā no ka ʻai Kepani
I ka wā o ka ʻai, pono ʻoe e inu i ka liʻiliʻi o 1,5 lita o ka wai, mai ʻai i ke kō, ka palaoa, ka momona a me ka mea ʻala. Hoʻokuʻu ʻia nā hua ʻono a me nā mea kanu e like me ka maiʻa, nā hua waina, nā beets.
Ua koho ʻia nā huahana a pau i ke ʻano e hoʻopiha ai i ke kino e like me ka hiki i ka wā o ka meaʻai meaʻai, ʻoiai e hōʻemi ana i nā calorie. No laila, ʻaʻole hiki iā ʻoe ke hoʻololi i kekahi huahana me kekahi.
ʻO ka wiki 1
KANAWAI
Ma mua o ka ʻai ʻana, ʻoi aku ka maikaʻi o ka hoʻohaʻahaʻa haʻahaʻa i ka ʻāpana o ka meaʻai i mea e emi ai ke kaumaha o ka ʻai. Me ka liʻiliʻi, hoʻololi ke kino i nā ʻāpana liʻiliʻi, akā i ka wā mua e hiki mai ana ka ikaika o ka pōloli. I ka wā o lākou, pono ʻoe e inu i ke aniani o ka wai mahana, a no ka ʻeha o ka ʻōpū, e ʻai i ka hua. Inā ʻaʻohe hoʻomaikaʻi i loko o kekahi mau lā, pono e hoʻopau ʻia ka ʻai.
Day 1
ʻO ka kakahiaka kakahiaka: ʻelua hua moa i hoʻolapalapa ʻia, kī ʻōmaʻomaʻo
ʻAina: ʻO ka moa moa i hoʻolapalapa ʻia 200 gr, ka salakeke kāpeti Kina me ka pata
Meaʻai: ka inu ʻana i ka yogurt me ke aniani ʻole additives, kī ʻōmaʻomaʻo
Day 2
ʻAina kakahiaka: 200 gr ka momona momona ʻole, espresso
ʻAina: stewed veal 200 g, grated carrot salad me ka pata
awakea: aniani kefir
Day 3
ʻO ka kakahiaka kakahiaka: espresso, palaoa palaoa a pau
awakea: ka moa moa i hoolapalapaia 200 gr, ka salakeke kāpena Kina me ka pata
awakea: ʻO nā'ōpuʻu Brussels a me nā pīni'ōmaʻomaʻo 250 gr
Day 4
ʻAina kakahiaka: ʻelua hua moa palupalu, kī ʻōmaʻomaʻo
awakea: kukama, onion a me ka bele pepa salakeke, stewed veal 200 gr
awakea: 200 gr ka momona momona ʻole
Day 5
ʻO ka kakahiaka kakahiaka: ka inu ʻana i ka yogurt me ke aniani ʻole additives, kī ʻōmaʻomaʻo
awakea: stewed veal 200 g, grated carrot salad me ka pata
Meaʻai: he aniani kefir
Day 6
ʻO ka kakahiaka kakahiaka: espresso, palaoa palaoa a pau
ʻAina: i hoʻomoʻaʻia nā'ōpuʻu Brussels a me nā pīni'ōmaʻomaʻo 100 gr, iʻa paila 200 gr
awakea: wai kōmato, hua
Day 7
ʻAina kakahiaka: 200 g ka paʻakai momona ʻole
awakea: ka moa moa i hoolapalapaia 200 gr, ka salakeke kāpena Kina me ka pata
Meaʻai: kukama, onion a me ka bele pepa salakeke, stewed veal 200 gr
ʻO ka wiki 2
KANAWAI
I kēia pule, ʻaʻole e ikaika hou ka manaʻo o ka pōloli, a hiki mai ka māʻona ma hope o ka ʻai liʻiliʻi, ʻoiai e emi mālie ka nui o ka ʻōpū. Eia naʻe, inā ma hope o ka pule mua e ʻike ʻoe ʻaʻole maikaʻi a nāwaliwali, ʻoi aku ka maikaʻi ʻaʻole e hoʻomau i ka ʻai.
Day 1
ʻO ka kakahiaka kakahiaka: ʻelua hua moa i hoʻolapalapa ʻia, kī ʻōmaʻomaʻo
awakea: stewed veal 200 g, grated carrot salad me ka pata
awakea: kukama, aniani a me ka bele pepa salakeke, ka iʻa kālua 200 gr
Day 2
ʻAina kakahiaka: espresso, palaoa palaoa wholemeal crouton
ʻAina: ʻO ka moa moa i hoʻolapalapa ʻia 200 gr, ka salakeke kāpeti Kina me ka pata
awakea: aniani kefir
Day 3
ʻAina kakahiaka: 200 g ka paʻakai momona ʻole
ʻAina: i hoʻomoʻaʻia nā'ōpuʻu Brussels a me nā pīni'ōmaʻomaʻo 100 gr, iʻa paila 200 gr
Meaʻai: ka inu ʻana i ka yogurt me ke aniani ʻole additives, kī ʻōmaʻomaʻo
Day 4
ʻAina kakahiaka: ʻelua hua moa palupalu, kī ʻōmaʻomaʻo
ʻAina: stewed veal 200 g, grated carrot salad me ka pata
Meaʻai: wai kōmato, hua
Day 5
ʻAina kakahiaka: ka inu ʻana i ka yogurt me ke aniani ʻole additives, kī ʻōmaʻomaʻo
ʻAina: ʻO ka moa moa i hoʻolapalapa ʻia 200 gr, ka salakeke kāpeti Kina me ka pata
Meaʻai: stewed veal 200 g, grated carrot salad me ka pata
Day 6
ʻAina kakahiaka: espresso, palaoa palaoa wholemeal crouton
ʻAina: iʻa mahu 200 g, stewed zucchini
awakea: aniani kefir
Day 7
ʻO ka kakahiaka kakahiaka: hua moa 2 pcs, espresso
ʻAina: kahi ʻāpana pipi i hoʻolapalapa ʻia 100 gr, kāpeti salakeke me ka pata
Meaʻai: wai kōmato, ʻāpala
nā hualoaʻa
I ka pau ʻana o ka ʻai, ma muli o nā ʻāpana liʻiliʻi, ua hoʻemi ʻia ka nui o ka ʻōpū, e kōkua kēia ʻaʻole e "hoʻokuʻu" a ʻaʻole hoʻi e ʻai i nā meaʻai i pāpā ʻia. No ka mālamaʻana i ka hopena, ponoʻoe e mālama i kaʻai kaulike.
I loko oʻelua pule, hiki iāʻoe ke lilo iʻeono kilokani, akā, ma muli o ka haʻahaʻa haʻahaʻa o ka calorie o kaʻai, aia ka pilikia o ka beriberi a me nā pilikia o ka'ōpū. ʻO ka kofe ma ka ʻōpū ʻole e hoʻoikaika i ka excretion o ka wai, kahi e hoʻomaha ai i ka pehu, akā alakaʻi i ka dehydration a ʻo kahi hapa o ke kaumaha i nalowale ʻaʻole maoli ka momona, akā ka wai. Paipai ʻia ka inu ʻana i ka wai i mea e pale ai i ke kaulike ʻole o ka wai.
Nā Manaʻo Dietitian
- He kūpono ka ʻai Iapana no ka poʻe i loaʻa ka hoʻomanawanui samurai, no ka mea ke kali nei ʻoe i 3 mau ʻai a me nā ʻāpana liʻiliʻi liʻiliʻi. ʻO ka hoʻemi nui ʻana i nā calorie hiki ke hoʻopilikia i ke kino a me nā hemahema o ka huaora. No laila, paipai au i ka lawe ʻana i nā huaora hou. E akahele me ka kofe, ʻaʻole kūpono kēia inu no nā mea a pau a hiki ke hoʻoulu i ka ʻeha. Ma hope o ka haʻalele ʻana i ka meaʻai, he mea nui e pili i ke kumu o ka hoʻohaʻahaʻa i ka meaʻai, wahi a ʻO Dilara Akhmetova, ka mea aʻoaʻo meaʻai meaʻai.