Hoʻomaopopo ka nui o nā meaʻaiʻaiʻai i ka hoʻopauʻana i ka pālala mai ka meaʻai no nā mea e hoʻemi ana i ka kaumaha. I kēia mahele, he māhele o kaʻaoʻao akamai, akā, ma keʻano loa,ʻaʻole i kūpono kekahi ana. ʻO ka mea nui ma ka liloʻana o ke kaumaha,ʻo ia ka hōʻoiaʻana o kaʻaiʻana o ka meaʻai, aʻo ka nui o ka ike i lilo i kēlā lā i kēia lā iʻoi aku ka nui o ka laweʻana i ka caloric . ʻO kēia wale nō kahi e hoʻomaopopo ai i ka naloʻana o ka puʻupaʻa momona me ka pilikiaʻole i ke olakino.
ʻO kā Caloric ka mea kanu i kaʻuala
Uaʻaeʻia keʻano nui loa i ka mea kanu. Aia ka oiaio ma keia, no ka mea, 100 g o ka waiwai o 80 kcal, a he 2 g protein, 0.4 g ka momona a 18.1 g o na halea. Eia naʻe, i ka hoʻohālikelikeʻana me nā huahana'ē aʻe he nuiʻole kēia, akā, he kiʻekiʻe loa ka mea o nā huaʻaleʻa. Eia hou, e like me nā kumuhana o ka waiwai maʻamau, hikiʻole i nā huaʻona starchy ke paʻi like me ka meaʻai i ka meaʻai,ʻo ia hoʻi,ʻo ka hoʻohanaʻana i ka'ualala no ke kālepaʻana, he mea makemakeʻoleʻia.
He mea pono ke hoʻomaopopo i kaʻilikai o kaʻuala ua liʻiliʻi (palo) mau'ōpona, he lōʻihi ka lōʻihi, e hoʻomau mau ana i ka māʻalu. ʻO kēia keʻano hou, a me nā mea kōkua i ka meaʻai maikaʻi e'ōleloʻole e haʻalele i ia mea, akā e hoʻohui me nā meaʻai maʻamau iʻole e hoʻonui i kaʻai. ʻO ka nui o nā calorie i ka'ailala he kiʻekiʻe loa, no laila eʻoi aku ka maikaʻi o kaʻaiʻana me nā huamona,ʻaʻole nā huaʻai momona a nā iʻa momona.
ʻIke i ka nui o nā hamoʻaleʻa i ka pālala, pono e kaohi i kāna hoʻohana a ma kaʻauinalā, i ka emiʻana o ke kaʻina hana kūlohelohe. No kaʻaina awakea,ʻoi aku ka maikaʻi o ke kohoʻana i nā mea momona a me nā mea kanuʻole, a waiho i nāʻuala no nā hīnaʻi a me nāʻahaʻaina.
ʻO ka'ōmaʻa me ka pohō kaumaha
ʻOiaiʻo kaʻoiaʻiʻo he 80 calories ma kaʻuala, pono e hoʻokomo i kēia huahana i ka meaʻai ke nalowale ke kaumaha. ʻO kaʻoiaʻiʻo,ʻo ka ikaika o ka meaola o kēlā me kēia ipu e hoʻoikaika nui ia i ka hoʻomākaukauʻana.
Eia kekahi laʻana, he pāʻani ka ikehu o kaʻaila ma ka 100 g, a inā e paʻiʻia i kaʻaila aiʻole ka momona, 200-300 kcal, ma muli o ka nui o ka momona i pau. ʻO ke kumukūʻai pīpī a me ke kumukū Farani ke kumu kūʻai caloric o kahi 500 kcal i 100 mau.ʻO ka helu o ka ikehu o ka mea kanu paila ma ka wai me kaʻaila he 60 kcal, me ka waiū - 90 kcal, a me ka waiū a me ka waiū - 120 kcal.
ʻO kaʻoiaʻiʻo,ʻaʻole loa eʻaeʻia kekahiʻai no ka poho kaumaha i ka hoʻokomoʻana i nā meaʻai a pau a me ka momona, akāʻo ka mea kanu iʻaila aiʻole i kahuʻia i kūpono no nā snacks, a no nāʻai piha. E noʻonoʻo i kekahi mau koho no ka pehea e pono ai ke komo i loko o kaʻaiʻana i ka meaʻai pono .
Kō koho 1
- Breakfast: kaʻualaʻuala me ka saladi mai ka sauerkraut, ka'ōmaʻomaʻo me ka waiʻole.
- Lunch: kahi hana borscht, hoʻokahi'āpana o kaʻeleʻeleʻeleʻele.
- Paʻa ahiahi: ke aniani o ka yogurt.
- ʻO ka meaʻai: ka iʻa i kāluaʻia me nā'ālika a me nā kāloti, nā kī.
Kō koho 2
- Breakfast: nā hua i'ōniʻia me nā'ōmato, kahi kīʻaha o ka meaʻawaʻawa me ka hueʻole.
- 'Aiʻano: ka'ailala iʻokiʻia, lawelaweʻia me nā hauhi a me nā kīkā.
- Paʻa ahiahi: an apple.
- ʻO kaʻaina ahiahi: nā umauma hānai, puhiʻia me ka zucchini a me ka zucchini.
Kō koho 3
- Breakfast: oatmeal me ka'ōlē, ke kī kehi me ke kōʻole.
- Lunch:'ōpī māmā me nā hauhi.
- Ka Pāʻani: ke kīlapaʻuala me ka spoon o 10% kaʻaila kirimina.
- Pāʻina: pipi, puhiʻia me ka kāpena.
Kō koho 4
- Pōʻakai: nāʻuala pāla ma luna o ka wai, kahi kelehe kefir.
- ʻAina: kahi hapa o ka moa moa me kahi'āpana palaoa.
- Pāʻani: hapa hapa.
- ʻO kaʻaina ahiahi: kahiʻaʻai a me kaʻolo me ka mea hoʻouluʻai.
Me kahi papa hana maikaʻi, e mālama ana i ke koena o nā'ōpalu a me nā protein,ʻaʻole ka mea i hōʻole i ka'atila o kaʻuala. ʻO ka mea nui,ʻaʻole ia e hoʻohana i kēlāʻano hana kuke e kaumaha nui i ka mea i hoʻomākaukauʻia, aʻaʻole e koho i kaʻaila no ke kāohiʻana i nā meaʻai.