I ka manawa o ka hoʻonaniʻana, pono i ka wahine ke hoʻonui i nā meaʻai no ka uluʻana i nā keiki hānai . He mea nui ka hoʻomohalaʻana i ka meaʻai kaulike no ka hoʻonuiʻiaʻana o nā koi no nā huaʻona protéine a me B. Inā hōʻoleʻoe mai nā hua holoholona,ʻoi aku ka paʻakikī.
Nāʻano o nā meaʻai
ʻO nā mea kūpaʻa a pau o ka mea i hāʻawiʻia o ka meaʻai mai ke menu o nā meaʻai, e like me:
- manu;
- ka iʻa;
- ka iʻa.
ʻO ka hoʻomaopopoʻana i ke koena o ka meaʻai o nā kumu holoholona e pili ana i ke kuhikuhi o ka moʻomeheu:
- ʻAno-meaʻai - hiki iāʻoe ke hua hua, hōʻaia nā hua laʻa. ʻO ka meaʻaiʻai ka mea nui i kaʻai.
- 'Akeʻia nā lālā Lacto-vegetarianism . Hoʻomaopopo ka menu i ka hoʻohanaʻana i ka waiū hou, ka lihi, ka nihi, kaʻaila kawa a me nā mea'ē aʻe.
- ʻO'Ovo-lakto-meaʻaiʻole - hiki iāʻoe keʻai i nā hua a me nā hua puaʻa.
- ʻO kaʻoʻoleʻa ka hōʻoleʻana i nā meaʻai o nā holoholona. ʻO ka papa inoa o nā kīʻaha he gelatin, glycerin a carmine.
ʻO ka meaʻaiʻole i ka'ōpū he maikaʻi a heʻino
Inā hoʻoholo ka wahineʻaʻole e hoʻololi i kāna mau'ōlelo i ka wā o ka hāpaiʻana, pono iā ia e aʻo mua i nā "pitfalls" e pili ana i kānaʻanoʻai. ʻAʻole i hoʻoholo nuiʻia ka mana o ka meaʻai ma ka hāpaiʻana. Ke hōʻike nei kekahi mau haʻawina i kona pono ma keʻano he meaʻai no ka makuahine i ka wā e hiki mai ana, a haʻi kekahi e pili ana i ka pōʻino i nā kino a me nā'ōnaehana o ka pēpē.
Nā huakai o ka meaʻai
Hoʻopau nā mea hana o kēia kaʻina i ka nui o nā mea kanu meaʻai, me nā pīni a me nā'ōpala. ʻO ka mea nui i loaʻa i ka wahine hāpai e lawe mai i ka meaʻaiʻole he mau meaʻai E a me C. Ua waiwai kaʻai i nā mea waiwai'ē aʻe:
- "'Okahu" lōʻihi ";
- me omega-3ʻona;
- kāpona caroteno;
- ka magnesium.
ʻO kekahi kumu no kaʻai meaʻai a me ka hāpaiʻana - i nā wāhine i haʻalele i kaʻiʻo, he emiʻole ka maʻiʻino , ka maʻi kakahiaka a me ka luaʻi. ʻO kēia ma muli o ka nele o nā pūpū kino, nā mālama mālama a me nā mea homoni, i hana pinepineʻia i loko o ka pipi, ka moa a me ka puaʻa o ka hanaʻoihanaʻoihana.
'Aiʻino i ka meaʻai
ʻO ka meaʻaiʻaiʻole he mauʻano pono e pono ai no ke kūlana piha o ka pēpē. ʻO ka mea nui e hōʻole ana i ka meaʻai meaʻai ka pilina o nā holoholona a me nā amino acids. Hiki ke hoʻopauʻia iā lākou me kaʻai meaʻai, akā, no ka nui o nā pono o nā wāhine hānau ma kēia mau mea eʻai i ka nui o nā huahana e hoʻopiʻi ai i ka paina i loko o ka'ōpū.
ʻO ke kumukūʻai nui, no kaʻikeʻana o nā poʻe he nui i nā meaʻaiʻole a me ka hāpaiʻoleʻana, he nele loa ia a heʻaiʻole paha i kaʻai:
- huaʻai B12 (cyanocobalamin);
- hao;
- 'Oʻau Omega-6;
- huaʻai A, D;
- calcium;
- hao.
ʻO ka meaʻaiʻole a me ka hāpai - manaʻo o nā kauka
Ma muli o ka nele o ka hōʻike kumu, he paʻakikī nā mea lapaʻau no ka hoʻokolokoloʻana inā pono i nā makuahine o ka wā e hōʻole i nā hua holoholona. ʻO kekahi mau kauka,ʻoiai ma nā'āina'ē, e paipai i ka meaʻai i ka wā o ka'ōpūʻana, e pili ana i ka nui o ka ulu o nā mea kanu pono i loko o iaʻanoʻai a me ka nui o nā huaora. Hoʻopiʻo nā kauka lapaʻau e pili ana i kēiaʻai, ke hōʻike pono i ka pilikia o ka hemahema o nā protein a me ka hao, ka nele loa o cyanocobalamin.
He aha e hoʻololi i ka meaʻai me ka meaʻaiʻole?
Pono nuiʻia ka pēpē i ka wā e hiki ai i ka kino o ka makuahine ke loaʻa i ka huaʻala B12 ,ʻaʻole i loko o nā meaʻaiʻai. ʻO kēia kekahi o nā kumu iʻinoʻinoʻoleʻia ai ka meaʻaiʻole a me ka veganism a me ka hāpai. ʻO ke koho wale nō o ka hoʻopihapihaʻana i ka hemahema o cyanocobalamin ka mea mau o nā meaʻai kumu kai kūikawā kūikawā paha.
ʻO kaʻai i ka wā o ka hānauʻana, he kumu waiwai nui o nā meaola nui a me nā mea mahuka amino nui. Hiki ke hoʻololi i nā huahana nei:
- puaa;
- ka pi, me nā peanuts;
- ka kinoa;
- nā'ōpū;
- nā mea kanu;
- hauha;
- moana kale.
ʻO kahi meaʻai'eneʻena kūpono
ʻO ka makuahine e hele mai ana e hōʻole i kaʻaiʻana i nā meaʻai holoholona e pono e pili i kānaʻai. Hoʻomaopopo ka poʻe loea i ka meaʻai i loko o ka wā o ka hāpaiʻana,ʻoiaiʻo ka wahine e hoʻopau i nā proteins - meaʻaiʻole o nāʻano a pau, koe naʻe ka veganism. I kaʻaiʻana, he huahua a he hua hānai paha.
ʻO ka meaʻai maʻamau - Menu no ka pule
Ma mua o ka hoʻolālāʻana i kahi kumumanaʻo no ka pono, ponoʻoe e hana i ka papa inoa o nā meaʻai nui me nā kiʻekiʻe o nā protein, nā huaora a me nā mea amino. ʻO kahi maʻamauʻai meaʻai manuahi no kēlā me kēia lā no nā wāhine hāpai e komo i loko:
- Nā Cereals;
- nā huaʻano a pau;
- Nūʻau a me nā hua maloʻo (nā pōpō, nā'āpana);
- nā mea kanu;
- beana;
- hua;
- ka waiū.
ʻO kahi meaʻai meaʻai meaʻai kūpono no hoʻokahi hebedoma keʻike nei i ka laweʻana o nā meaʻenehana a me nā pāʻani me Cyanocobalamin. ʻO ka Vitamin B12 he mamao loa ia i nā mea kanu o ka mea kanu,ʻaʻole i loaʻa ma ke kale kale (kekahi mau kumu e kū'ē i nā mea'ē aʻe). Pono ka makuahine e hele mai ma kēia lā i kēia waiwai i kēlā me kēia lā ma ka hāpaiʻana.
Lune:
- ʻo ka kakahiaka - ka pīpī me kaʻaila līpī, nā'ōpala i ka palaoa, ka'ati, kaʻalani;
- kaʻaina - ka'ōmoleʻai, ka salakeke me ka arugula a me ka puaʻaleʻale, ka berena mai ka palaoaʻulaʻula;
- kaʻaina - ka'ōlaʻiʻuala a me nā koloka a me nā kāloka, nā kukama kūkō me kaʻaila germ wheat.
Pōʻalua:
- ʻo ka kakahiaka - ka palaoa pīpī me ka maiʻa, ka'ūmisi me ka hummus, kahi, apu;
- kaʻaina - ka pati kāpeti me ka moa, ka pāpaʻi paʻi me kaʻailaʻaila a me ka wōnoa, ka berena;
- kaʻaina - pilaf me nā hauhaʻi, ka salaʻi kāpeti me ka'ōkoma.
Pōʻakolu:
- ʻo ka kakahiaka - ka palaoa bale me ka pumpkin, ke kī, ka pa me ka pahu;
- kaʻaina awakea - ka borschtʻai meaʻai, ka salame me ka'ōina a me nā huaʻiliahi, ka berena;
- kaʻaina - kāpena kope me nā kāloka a me nā haloha,ʻo ka salaʻi huaʻai.
Pōʻalima:
- ʻo ka kakahiaka kakahiaka -ʻo nā kīkīʻo ia i kaʻailaʻaila, ka tīhi, ka'ōmaʻomaʻo, ka maiʻa;
- kaʻaina - ka pipi me ka tofu, ka saladi o ka kale kale a me nā kāloka, ka berena;
- kaʻaina - ka'ōhūhū me ka zucchini, ka hua salakeke a me nā kukama me ka lihi.
Pōʻalima:
- ʻo ka kakahiaka - ka laiki hānai porridge me ka hua waina, nā kuki, me ka waiū kulū;
- kaʻaina - ka mīpī kuhī, ka piʻi pīpī me ka broccoli, ka berena;
- kaʻaina - ka pīlaʻi pīpī, ka salakeke pāpaʻa me kaʻaila kirīmi.
Pōʻalima:
- ʻo ka kakahiaka - nā leka me kaʻaila līpī, kahi sandwich me ka mozzarella a me ke kōmato, keki, kiwi;
- kaʻaina awakea - me ka borsch meaʻai me nā paina, nā pōpō me ka miki, ka saladi mai ka avocado, kūkono a me ka Peking cabbage;
- kaʻaina - ka laiki me nā mea kanu, kāpena me ka cashiar squash.
Lāpule :
- ʻo ka'ōpōpō - hele i ka'ōpū me nā hua'ōlelo a me nā hua maloʻo, kaʻa, ka maiʻa;
- kaʻainaʻaina - ka'ōpalaʻai me ka palaoa a me ka puaʻaleʻaleʻa, ka'ōniʻi'ōpū me nā haloo, ka palaoa;
- kaʻaina - ka nalu o zucchini, eggplant a me nā pīnē, ka salati kāpeti me ka'ōlē.