Uaʻike mākou a pau i nā meaʻai make e hoʻomaha i ka hākōkī a me ka hoʻopiliʻana i ka momona. Akāʻaʻohe kēia mea e pale iā mākou mai ka hoʻohanaʻana iā lākou - mākou eʻai i ka manawa 1-2 i ke ao, a heʻuʻuku ka loaʻa o nā mea caloric o kaʻai - 600-800 kcal. I kēia manawa, makemake mākou e haʻi aku iāʻoe e pili ana i ka 100% o kaʻaoʻao'ē aʻe o kēiaʻano - e pili ana i ka papa kuhikuhi o ka meaʻai maʻamau no ka pohō kaumaha.
ʻOi keʻano o ka alalahi,ʻaʻohe mea'ē aʻe - he nui a he mau'āpana liʻiliʻi. ʻO ka manawa he mau manawa he 5-6 manawa i ka lā!
ʻO nā kulekele maʻamau o kaʻai kumu liʻiliʻi no ka pohō kaumaha
ʻOiai ināʻaʻoleʻoe iʻike i nā lula o ka meaʻai maʻamau no ka pohō kaumaha, hiki ke kohoʻia nā kumu maʻalahi:
- Ponoʻoe eʻai i nā manawa 5-6 i ka lā,ʻo ia hoʻi, nā 2-3 mau hola;
- i ka lā e pono aiʻoe eʻai i nā'āpana he 3 o ka wela, 2 pōkole a me ka 1 mau meaʻono;
- ʻai ka meaʻai ma loko o hoʻokahi hola ma hope o ka ho'ālaʻana - no kaʻaina kakahiaka e ponoʻoe eʻai i kahi mea wela e hoʻonui i ka hana maʻi mai ke kakahiaka nui, ma mua o ka pōpōpō - inu i kahi'ōmole wai;
- ʻo ka pololei o kaʻaiʻana no ka mea kaumaha o ke kaumaha,ʻo ia hoʻi ka hoʻokaʻawaleʻana i nāʻano mea likeʻole i ka lā - no laila, pono eʻaiʻia nā'ōpelu i ke kakahiaka, nā momona - no kaʻaina awakea, a me nā proteins - i ke ahiahi;
- ʻO ka nui nui o kekahi hapa o ka mana liʻiliʻi,ʻo ia ka palm pāmaʻole, aʻo ka nui o ke aniani;
- ma mua o kou moeʻana e ponoʻoe e inu i ke aniani kefir.
ʻO kaʻoiaʻiʻo, a me nā mea a pau - uaʻikeʻoe i kēia mau rula i kaʻike a me ka nānāʻole, akā,ʻo kaʻike a me ka nānāʻana,ʻaʻole like ia.
ʻO kaʻai maʻamau no ka pohō kaumaha
ʻO kaʻoi aku, maikaʻi e hoʻololi i kēlāʻai a pau me kaʻole e hoʻoulu. Eia naʻe, ināʻoe e noʻonoʻo e lilo i ka kaumaha nui, aia kekahi meaʻai maʻamau o ka meaʻai maʻamau.
ʻO kaʻoiaʻiʻo,ʻaʻole kēia he meaʻai kūikawā me nā mea iʻaʻaʻoleʻia - he kālai wale nō ia āu e ponoʻole ai ke kāʻei.
ʻO ka mea mua,ʻo ia ka pono o ka calorie i ka laulā o 1200-1600 kcal, e pili ana i keʻano o ka hana. Eia kekahi, no ka liʻiliʻi aʻaʻole i koe - no ka mea he mau meaʻeha ia no ka mea hana. Inā i ka manawa keʻokoʻa loa kāu helu caloric mai kēia - e hoʻololi maʻamau, a me ka hoʻohuiʻana o ka hoʻoikaika kino.
ʻO ke kānāwaiʻelua,ʻo ia ka mea huna o ka pohō kaumaha. Makemakeʻoe e kiʻi
Ponoʻoe e koho i kāu mau koho mahele:
- ʻo ka kakahiaka kakahiaka - porridge,ʻohi hua liʻiliʻi a piha i ka palaoa, 1 hua, keke / kāpuni;
- ʻo ka lua kakahiaka kakahiaka - ke koko, ka palaoa i ka palaoa;
- kaʻaina - ka'ōpī me ka salaʻi maʻamau;
- i ka lā ahiahi - ka pīni liʻiliʻi, ka meaʻai a me ka papa;
- kaʻaina - ka iʻa (aiʻole ka mea momona i kāpiliʻia), nā mea hoʻouluʻai;
- no hoʻokahi hola ma mua o ka moeʻuhane - hoʻokahi kīwaʻi o yogurt.