Ma waena o ka nui nui o nā meaʻai e pili ana i nā wahi wāhine, nui ka makemake eʻike i kahi meaʻai maikaʻi a maikaʻiʻole no ka pohō kaumaha. Nui nā kumukūʻai o nā poho kaumaha e pono ai i nā kumukūʻai hou no nā huaʻona , nā iʻa momona a me nā meaʻono. No laila, aia kahi ala kūpono e lilo ai ka kaumaha me nā kālā nuiʻole.
Kohoʻana i kaʻai
Ke kohoʻana i kahi meaʻai, pono e mālamaʻia kekahi mau mea nui, iʻole ma hope o ka pilikiaʻole i nā maʻiʻeha, nā maʻi hormonal aʻaʻole e hōʻino i kou olakino. ʻO kēia mauʻano:
- ʻO ka makahiki - no nā kaikamāhine a me nā wāhine i ke kūlana kūpono,ʻaʻoheʻokoʻa kaʻai a me ka meaʻai.
- ʻO ka nui maoli o ka kaumaha kaumaha - no kēia mea e pono anaʻoe e helu i ka BMI, a mālama pū i kaʻano o ka hoʻohui iwi a me ka nui o nāʻiʻo a me nā mea momona.
- ʻO ka hikiʻana o nā maʻi kūlohelohe o ka'ōnaehanaʻeleʻele a me endocrin -ʻo ka nui o nā maʻi he mea hōʻailona-hōʻike no ka make kaumaha kaumaha a me ka meaʻaiʻole.
Ma mua o ka hoʻoponoponoʻana i ke kaumaha o ka cardinally, pono e nānāʻia aiʻole e kamaʻilio pū me ke kauka.
Nā Maluke Maoli
He mea pono e hele pū me ka meaʻai me nā kaʻina hana i kaʻiliʻana no kaʻili a ma ka liʻiliʻi me ka haʻahaʻa iki, no ka mea, hiki i ke kaumaha o ke kaumaha ke kaumaha i kaʻili.
I nā meaʻai maikaʻi loa, akā,ʻoi nō:
- kefirʻai;
- ka meaʻai buckwheat;
- nā meaʻai;
- ʻai pākī;
- wai wai;
- ʻO kaʻai hoʻokahi ma keʻano o nā'ōlaʻa, nāʻuala, a me ka maiʻa.
ʻO ka mea liʻiliʻi loa no ka poho kaumaha e hiki ke kapaʻia heʻaiʻai . Keʻikeʻia,ʻaʻohe kāpena
I ka wā o kaʻaiʻana i ka wai mea nui ka:
- e hoʻohana wale i ka wai;
- e hoʻokuʻu aku i kā lākou meaʻaiʻai;
- e hoʻemi i ka hoʻohanaʻana i ke kō;
- ke kaʻawale i ka ti, ka cafe a me nā mea inu waiʻona;
- inu i ke aniani wai no ka minuke he 20 mau minuke. ma mua o kaʻai aʻaʻole hoʻi ma lalo o 30 mau minuke. mahope ona;
- hoʻomaka a hoʻopau i kou lā me kahi aniani wai;
- e hāʻawi i ka makemake i ka kuke, ka'ūʻena a me ka palaoa.