ʻO ka meaʻaiʻole-kaʻahuhu: ka menu

Inā ua hoʻoholo nuiʻoe e hoʻololi i kāu kiʻi, hiki iāʻoe ke ho'āʻo i kahi kinetona, aiʻole kahiʻaiʻole-carbohydrate. He mea kūpono eʻikeʻoe he mea kūlohelohe kēia no kaʻaiʻana o ke kanaka, aʻo ka ikaika nui o ka meaʻai e hoʻonāwaliwali i ke kino, no lailaʻaʻole pono eʻai mau. Ma mua o ka hoʻohanaʻana i ke kikowaena, e nīnau i kekahi kauka. Hoʻopaʻa loaʻia kaʻai i ka poʻe i loaʻa nā pilikia me nā puʻupaʻa.

He aha ke kumu no ka papahelu o kahi meaʻai kaiʻalulu?

ʻO ke kumu o kēiaʻai,ʻo ia ke kumumanaʻo o ka hōʻemi i kaʻaiʻana i ka meaʻai momona -ʻaʻole ia he mea huna e hoʻonāukiuki i keʻano o nā momona ma ke kino. He mea kaulana kēiaʻaiʻai, no ka meaʻoiaiʻaʻoleʻoe eʻike i ka pōloli, e hele koke ke kaumaha.

ʻO kēia meaʻai ka mea kūpono i kaʻike a me ka noʻonoʻo wale nō, no ka mea, pono pono e helu i ka helu o nā protein, nā momona a me nā'ōpelu i pau, a mālama i ka diary o ka meaʻai. Ma kahi hoʻolālā pāʻani, e kapaʻia kahiʻai'alapalima me kona papa hana maʻamau "" maloʻo ", no ka mea,ʻo kēiaʻano meaʻai e kōkua ai i ka hoʻoemiʻana i ka momona o ke kino, a me ka hui pū me nā hana he kōkua ia e hoʻonee i kahi momona momona a hoʻonani i nāʻiʻo o ke aloha.

Hoʻoholoʻia kahi lā eʻai i 40 grams o ka waiʻahu, pono ke koena o ka meaʻai i mea hoʻomalu. ʻO nā'ōponaʻo ke kumu nui o ka ike, a ināʻaʻole i loaʻa, hoʻomaka ke kino e hoʻohana i nā momona momona.

He mea nui ia me ka meaʻai e inu ai i 2 lita o ka wai i kēlā lā i kēia lā. Ināʻole, he mea paʻakikī ke kino e kūkulu hou i kahi ala hou. Eʻai i nā meaʻai i nā manawa kūpono, ma nā wahi liʻiliʻi i nā lā a pau, me kaʻai hope loa i ka manawaʻaʻole i halaʻekolu hola ma mua o ka moeʻana.

ʻO ka meaʻaiʻole-kaʻahuʻona no ka make kaumaha - menu

I loko o ka meaʻai e like me ka meaʻai, hiki iāʻoe ke komo i kekahiʻano pilina, akā eʻoi aku ka paʻakikī o nā huahana'ē aʻe. No laila, hiki iāʻoe ke hoʻohana ma nāʻano:

• lean i kaʻiʻo - bipi pipi, pila, pāʻani;
• iʻa momona liʻiliʻi;
• kahei, turkey;
• nā mea laʻa momona liʻiliʻi;
• nā hua o ka moa a me ka moa;
• kahiʻi liʻiliʻi momona a lihi.

Eia kekahi, pono e noʻonoʻo i ka papa inoa o nā huahana,ʻaʻa loa ia kaʻaeʻana:

• nā mea hua palaoa i ka palaoa - ka berena, ka pasta, nā kumukū, nā pākeke, pancakes, a me nā mea'ē aʻe;
• nā meaʻono - sugar, honey, jam, kelekaleka, curd mass a me ka'akiuʻono, a me nā mea'ē aʻe;
• nā mea inu waiʻona a pau;
• nā meaʻono - soda, nā wai, a pēlā aku.
• nā hua.

ʻO nā huahana i hoʻokomoʻoleʻia i ka papa inoa o ka mea i pāpāʻia, hiki ke hoʻonui i ke kīpili pūmua.

ʻO ka meaʻaiʻole ka'ōpona - menu i ke ao

ʻO ka hoʻohanaʻana i ka'āpana koho kokoke i kaʻaiʻoi aku kahi maikaʻi loa ma hope o ke kūkākūkā muaʻana me ke kauka, no ka mea, i kekahi mau maʻi, ua hōʻoleʻia keʻano o kaʻai (ʻo ia me ka maʻi maʻi kīkiʻi).

Laʻana 1

1. Pōʻakai kakahiaka: he kīʻaha kapuʻole me ka huka, ka hapalua o kaʻaila, he hua.
2. ʻO ka lua o ka pōʻalale: kahi'āhiʻi a iʻole ka liʻi wahie liʻiliʻi , ke kī.
3. ʻO kaʻaina awakea:'ōmaʻomaʻo'ōmaʻomaʻo a me ka moa lūlā, wai.
4. Pāʻani: hapa hapa.
5. ʻO ka meaʻai: ka iʻa kai me nā kukama.
6. Ma hope o kaʻaina awakea: kahi kīʻaha kefir.

Kaʻana 2

1. Pōʻakai: hua hua hulu, kale kahola, tea.
2. ʻO ka lua o ka pōʻaleʻa: alani
3. 'Aiʻano: ka meli bipi me ka zucchini a me nā'ōmato.
4. Paʻa ahiahi: orange, tea.
5. ʻO ka meaʻai: ka umauma hānai me ke kāpena.
6. Ma hope o kaʻaina ahiahi: kahi aniani o ka ryazhenka.

Kaʻana 3

1. Pōʻakai: ka liʻiliʻi momona momona, kaʻaina.
2. ʻO ka lua kakahiaka nui: 2-3 mau pī.
3. Lunch: huamata hua'ōlelo, kahi'āpana (mea meli, bipi pipi).
4. Pākī: kaomi.
5. Ka meaʻai: ka iʻa i hoʻomoʻaʻia me nā mea kanu.
6. Ma hope o kaʻaina awakea: i ka waiu aʻaʻole i hoʻonaniʻia.

ʻO ka lā lōʻihi e hiki ai iāʻoe ke mālama i kēiaʻai he 7-10 mau lā. Ma hope o kēia, pono e hoʻololi i ka pono kūpono a hoʻomau i ke aʻoʻana. Hiki ke hana houʻia ke holomua i ka mahina aʻe.