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Hōʻole nā dietetics o kēia au i kekahi mau loina o ka meaʻai kūpono i manaʻo ʻia. Hoʻokahi a ʻē aʻe hoʻolālā paha ma ke ala o ke olakino i hope ʻole makehewa. He aha kāu e hāʻawi ai i kēia manawa me ka hōʻino ʻole i kā lākou kiʻi?
Mana haʻihaʻi
Hiki iā ʻoe ke hōʻoki i ka ʻai pinepine ʻana i nā ʻāpana liʻiliʻi. Ma mua ua koi ka poʻe pā o ka mana haʻihaʻi ke hoʻohana hou ʻia ka meaʻai, e hoʻonui ʻia ka ikehu i ka hana ʻana i ka meaʻai. Eia nō naʻe, ua hoʻololi ʻia ka ikehu i hoʻolilo ʻia i hoʻokahi pāʻina maikaʻi he ʻelua mau pāʻina liʻiliʻi me ka ʻike o ka calory like.
Hiki i nā snacking pinepine ke hoʻohaunaele i nā pōʻaiapuni o ka hana a me ke koena o ke kino, ke ʻano o ka lawe ʻana i ka meaʻai, a me ka makaʻu o ka ʻai ʻana i nā calorie hou aku. Pono ʻoe e hoʻolohe i ka hōʻoluʻolu: inā maʻalahi e ʻai i ʻekolu mau manawa o ka lā, ʻaʻohe pono e koi iā ʻoe iho no ka ʻai pinepine ʻana.
Koina kakahiaka
Manaʻo ʻia e mālama i kahi kaupaona olakino; pono ia i kēlā kakahiaka i kēia kakahiaka e ʻai i ka ʻaina kakahiaka. Akā ʻaʻohe noiʻi kūpono e hōʻike ana i kēia kumumanaʻo. Akā i ka makahiki 2014, ua paʻi ʻia kahi noiʻi e hoʻohālikelike ana i nā hopena o 283 mau mākua i kaupaona, ka haʻalele ʻana i ka ʻaina kakahiaka, a loaʻa mau ia. Ma hope o 16 mau pule o ke aʻo ʻana, ʻaʻohe ʻokoʻa ke kaupaona ma waena o kēia mau pūʻulu.
ʻO kaʻaina ahiahi ma hope o 18.00
Ua hina kēia moʻo papaʻai. I mea e hōʻemi ai i ka ʻai a calorie a me ka lilo o ka paona, ʻaʻole pono ʻoe e ʻai i nā mea āpau ma mua o 6 PM. ʻO ka mea hana wale nō ke ʻaina awakea ma mua o 2-3 mau hola ma mua o ka hiamoe. A inā hiamoe ka poʻe i ke aumoe, a laila ʻaʻala loa ka ʻaina awakea ma 6, hoʻonāukiuki i nā haʻihaʻi ʻai.
Ke inu nei i ka meaʻai
I ka wā a ma hope paha o ka pāʻina ʻana, kōkua ka wai i ka digestion mīkini a me ka kemika, e haki ana i ka meaʻai i hiki i ke kino ke lawe maikaʻi i kāna mau meaola. Ma waho aʻe, kahi nui o nā meaʻai ma 90-98% wai, a me ka wai gastric i waho o ia ma 98-99%.
ʻŌpū ʻōpala
Manaʻo ʻia ʻo ka nui o ka ʻai ʻana o ke kanaka i ka meaʻai, ʻoi aku ka hohola o ka ʻōpū. Pēlā e ulu ai ka nui o nā meaʻai, pēlā nō ke kaumaha. ʻO ka ʻoiaʻiʻo, ʻo ka nui o ka ʻōpū 200-500 ml, kaukaʻi ʻia i ke kanaka kikoʻī. ʻAʻole kī ʻoi aku ka ʻōpū o kahi kanaka plump. Kēia kino kuʻekuʻe: ke hiki mai ka meaʻai, hoʻolōʻihi ʻia. Ke haʻalele ka meaʻai - ʻemi ia i ka nui maʻamau.
ʻO nā huahana ʻōmaʻomaʻo ʻole
E hōʻoia i ka waiwai ʻole o nā mea kanu a me nā huaʻai he hewa. Ua hoʻemi paha lākou i ka palatability ma muli o nā mea ʻino. Akā mālama nui ʻia ka waiwai o ka huahana. Koho i nā huaʻai a me nā lauʻai i hōʻoiaʻiʻo ʻia a leʻaleʻa i kā lākou pono i ka makahiki holoʻokoʻa.
ʻO nā meaʻai calorie maikaʻi ʻole
Aia nā huahana i ka wā o ka digestion, i hoʻohana i ka ikehu ma mua o nā calorie i loko o lākou. Akā, ʻaʻole hiki ke puhi ʻia ka momona momona i ka wā e ʻai ai. ʻO nā enzymes kanu e hoʻolalelale i nā kaʻina metabolic kokoke i nā calorie maikaʻi ʻole.