Nā kumuhana o ka meaʻai kūpono i nā wāhine e haʻi mai iā mākou i kēia mau mea: heʻoi aku kaʻoi aku ma kahi o 6 manawa i ka lā. Me kēiaʻai, mākou e "hoʻomaka" i kā mākou kahemu, hoʻoikaikaʻia e puhi i nā calorie'ē aʻe i ka lā. Eia kekahi, me kaʻai pinepine,ʻaʻole mākou e hāʻule i loko o ka'ūpili, kahi e alakaʻi pinepineʻia mākou e kekahi mau meaʻai -ʻo ia hoʻi,ʻaʻole mākou e nalo i ka nui o ka mīkini paʻakikī ma mua o ka momona. Hana kēia i ka wā eʻike ai mākou i ka pōloli pōloli ma waena o nā meaʻai.
Ka Watch Pono Nutrition
No nā wāhine, he hoʻopuka i ka diary o ka meaʻai pono i ka lā e like me kēia:
- 08.00 - kakahiaka;
- 11.00 - ka lua o ka kakahiaka awakea;
- 14.00 - kaʻaina awakea;
- 17.00 - awakea awakea;
- 19.30 -ʻaina ahiahi;
- 22.00 - he ahaaina ahiahi.
ʻO ka'ōlelo aʻo kai kūʻonoʻa Dietitian
ʻO kaʻai palekana kaulike e kau i nā huahana nei:
ʻAi. E makemake i kaʻiʻo keʻokeʻo - turkey, ka moa, ke kēpau, a me ka mea lipi. Hoʻopiha ka meaʻai i ko mākou kino me nā māmā a me ka hao, i komo i ka hoʻoponopono houʻana i nā'ōpū a me nā mea kino.
ʻOhi. ʻO nā mea maikaʻi a pau me ka iʻaʻole, akā,ʻo ia -ʻo kona mauʻano momona, e like me ka sardine, ke keokeo, a me ke kaona. Aia i loko o lākou ka hapa nui o nāʻawaʻawa momona Ω-3. ʻO kēia mau mea wai e hiki ke hoʻohaʻahaʻa i ka LDL (cholesterol maikaʻi) a, i ka manawa hoʻokahi, e hoʻonui i ka kiʻekiʻe o HDL (cholesterol maikaʻi) - e pale ai i ko mākou naʻau. Me nā iʻa, loaʻa nā kino i ke kino, nā pae a me nā metala.
Nā hua a me nā meaʻai. Me kaʻole o lākou,ʻaʻole hiki ke hoʻomaopopo i ka meaʻai kūpono no nā wāhine. ʻO nā hua liʻiliʻi a me nā hua e lilo i mea waiwai loa no ko kā mākou ola, akā, e hiki nō paha keʻike i ke kāpena keʻokeʻo a me ka puaʻala. ʻO nā hua'ōmaʻomaʻo he loko nui o ka beta-carotene - he antioxidant kaha,ʻaʻole eʻae i nā pūnaewele o ko mākou kino e ulu. ʻO ka hapa nui o nā beta-carotene mākou e loaʻa ai i nā kāloka, nā'āpana, ka'ōnihi a me ka mango. ʻO nā huaʻai a pau a me nā hua e hānai i ko mākou kino me nā mea e pono ai, nā metala, nā kumu pono a me nā suga.
Cereals a me nā lemu. ʻO kekahi kī i nā mea huna o ka meaʻai pono. ʻO nā pulupulu a me nā'ōpala ka liʻiliʻiʻole i ka momona, akā loaʻa iā lākou he piʻi nui loa o nā'ōhuʻa. Hoʻopiliʻia, loaʻa iā mākou ko lākou kino i ka hao, ka hua'meʻa E, kahi paʻakikī o nā huaola B a me nā kumu maoli. Hāʻawi i ka laiki i ka laiki, ka meaʻai a pau, a me keʻano, i nā pīni a pau - piʻi pīpī, piʻiʻulaʻula a me keʻokeʻo, nā lelo, ka peʻa.
Nā huahana laʻau. Hoʻokomo pūʻia lākou i loko o ka papa inoa o nā meaʻai no ka pono pono. E makemake i nā yoghurts, ka waiū a me nā puaʻa me nā mea momona momona. Mālama nā mea hana laʻau i ka hana o nā'ōpū, kōkua i kā mākou pūnaewele hoʻoponopono, a hāʻawi i ko mākou kino i ka nui o ke kaloka. Eia kekahi, ma keʻano he kumu, aia wale nō i ka liʻiliʻi o ke kai (koe wale no ka waiū a pau a me kekahi mau wahi).
Ma ka heluʻana i nā huahana i pono no ka pono o ka wahine e pono ai, e nānā i kahi e hana ai i kahi meaʻai kūpono no ka lā.
ʻO kaʻai kūpono no ka lā
Eia ka mahele o ka meaʻai i ka meaʻai i kēlā me kēia lā no ka pono kūpono no nā wāhine he mea maikaʻi:
- 25% - pasta, palaoa, berena;
- 20% - nā huaʻai, e like me ka wā;
- 15% - hua hou;
- 15% - nā hua a me nā bean;
- 7% - aila aila;
- 7% - nāʻanakē a me nā puaʻa;
- 5% iʻa;
- 3% - nā hua a me nā moa;
- 15% - nā hua leʻa;
- 1% mau mea momona;
- 1% - waina maikaʻi.
Eia kekahi mau lālā o ka papa heluʻai palekana pono.
ʻO kaʻai meaʻai pono no ke kakahiaka kakahiaka (08.00 hola):
ʻO ka wai mai kaʻailaʻelua, 2'ūpī o ka palaoaʻaila, 25 grams (ka nui o ke ana pākē) o ka tīhi.
ʻO ka menuʻai pono no ke kakahiakaʻelua (11.00 mau hola):
1 hua hou a 30 kemu (ka nui o ke kaulike) o ka paʻakai liʻiliʻi.
ʻO ka papa inoa o nā mea kūpono no kaʻaina awakea (14.00):
120 grams o ka mea i hoʻolapalapaʻia ai ka moa o ka moa kahei, 1ʻoi nui o ka'ōmaʻomaʻo'ōmaʻomaʻo (e like me ka letites a kāpena me kāloti), 1/2 kīʻaha i ka laiki.
ʻO ka papaʻai meaʻai kūpono no kaʻai (17.00):
3 mau'āpana kāleka.
ʻO ka papaʻainaʻai kūpono no kaʻahaʻaina awakea (19.30):
1 ka liʻiliʻi o ka pīni me ka mea mīmū a me ka 1 kau liʻiliʻi o nā salakeke'ōmaʻomaʻo.
Pāʻani no ke ahiahi (22.00 hola):
1ʻaneʻi liʻiliʻi a me 3'ōmole papa holoʻokoʻa.