I kēia lā, e kamaʻilio mākou e pili ana i kahi meaʻai, aʻo ka ikaika o ka mea iʻikeʻia e ka'enekema. He meaʻai pāʻani ia no ka puhi momona a me ka hale kūmā. Ua ho'āʻo a hoʻopaʻaʻiaʻo ia ma ke kulanui o Connecticut, ma lalo o ka nānāʻana o ka mea hoʻomaʻamaʻaʻo Jeff Wolek. He mea maʻalahi keʻano o ka meaʻai - e hoʻemi ana i kaʻai caloric ma ka hoʻohaʻahaʻaʻana i ka laweʻana o nā huaʻaleʻa.
Nā kulekele kumu
ʻO ke kumuhana, heʻai ia e pili ana i ka momona no ka momona momona, no ka mea, ua mōhaiʻia kēia momona momona e puhi i mea pani no ka kulukū, e hālāwai me nā pono o ka mea e pono ai ka mea.
- Ponoʻoe eʻai i ka protein maikaʻi loa i kēlā me kēia pāʻina. Hiki iāʻoe ke mālama i keʻano o ka nohoʻoki no ka manawa lōʻihi, e hoʻolimalima i ka calories ma ka'ōpala, aʻaʻole hoʻi e haʻalele i kaʻino a me nāʻiʻo.
- Mai makaʻu i ka momona. ʻO nā meaʻai maʻamau a iʻole nā "mea maikaʻi" e hiki ai iāʻoe ke ulu wikiwiki i keʻano o ka satiety, e kōkua i ka mālamaʻana i ka calorie.
- Nā huaʻona - i 4 mau manawa i ka lā. Akā,ʻaʻole nā mea kanu momona , ka meaʻole e hoʻopili i ka paʻi a me ka kilo kilo.
- Hāʻawi i ka sugar a me ka maloo. ʻO ia keʻano o ka hāʻawiʻana i ka berena, nā kuki, nā keke, nā rīwai, ka hooda, ka raiki a me nā pī. ʻO kēia mau meaʻai a pau he nui ka nui o ka waiʻahu mō kā mākouʻai e wikiwiki i ka momona. Ināʻoi aku ka'elikala i kaʻoi aku ma mua o 5 grams o nā'ōpona'aleʻa i kēlā me kēia lawelawe - mai laweʻoe, ināʻoe eʻai i loko o ka haleʻaina - eʻike ponoʻoeʻaʻole ka'aika a me ka paʻakai ka meaʻai nui o ka pā.
- Inā makemakeʻoe e noho ma kahi pāʻina,ʻaʻole helu helu i nā kalo, hāʻawi i nā hua, nā hua a me ka waiū. Inā heluʻoe, a laila eʻaeʻiaʻoe i kēlā lā i kēia lā: ½ cup berries, 1 glass of milk, ½ cup of fruit.
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I kēia manawa, e kāhea mākou i ka papa inoa o nā huahana i makemakeʻia i kā mākouʻoihana pāʻani no ka puhiʻana i nā momona o ke kumuhana.
1.ʻO nā mea hoʻomalu kiʻekiʻe:
- pipi;
- puaa;
- manu;
- ka pāpā a me ka protein protein;
- nā hua;
- kahi;
- ka manu.
E like me ia i haʻiʻia ma ke Kulanui o Connecticut, ua hoʻoluliluliʻia ka pūmua 1 mai ka'ōlī a me ka poli casin,ʻaʻoleʻoe eʻeha.
2. Nā hua kanuʻaiʻoleʻia:
- ka broccoli;
- 'ōwili;
- Hoʻopukaʻo Brussels;
- nā artichokes;
- nā'ōmato;
- leek;
- kapeluʻala;
- hauha;
- zucchini;
- pepa;
- 'alapaka;
- makaʻala;
- kukama.
3. "momona momona":
- a me ka oliva a me ka aila oliva;
- ailaʻaila;
- bipi;
- nā'ōpū;
- ka niu;
- avocado;
- momona huaʻona;
- kapi.
He mea paʻakikī iāʻoe e noho ma kaʻai? ʻOʻoleʻa, maikaʻi loa. Akā, e hoʻomanaʻo: hiki iāʻoe ke hoʻoikaika iāʻoe iho i ka meaʻai e like me ka mea ināʻoe e hana nui a hana i nāʻoihana ikaika i kēlā me kēia lā.