I ke au o kēia ao,ʻaʻole ka meaʻai wale nō ka mea e pono ai ke kino e pono ai ka ikehu, akā,ʻo ka hauʻoli hoʻi. He hauʻoli eʻai i nā mea he nui. Eia naʻe, nui nā huahana e pōʻino ana i ke kino o ke kanaka. Eʻike i nā huahana 5ʻoi loa loa, e like me nā kauka a me nā meaʻai.
He aha ka pilikia o nā huahanaʻelimaʻoi loa?
Aia kekahi mau kumu e hana ai i nā meaʻai i meaʻino i ke kino o ke kanaka. Inā makemakeʻoe e mālama i ka meaʻai kūpono, eʻae i nā meaʻai iʻoi aku ke kiʻekiʻe i nā calories. ʻO kēia nā huaʻoi loa o ka hōʻailona no ke kiʻi,ʻo nā calories nui a pau ke lilo i mea momona. No kaʻikeʻana i nā mea caloric o nā huahana, ponoʻoe e aʻo i ka hōʻailona o nā mea a pau āu e kūʻai ai i loko o ka hale kūʻai. Hiki ke loaʻa nā waihona o nā calorie i loko o nā huahana'ē aʻe mai nā papa e hiki keʻikeʻia ma ka pūnaewele a iʻole nā puke e pili ana i kaʻai pono.
ʻO kaʻaoʻaoʻelua e hoʻoholo ai i nā meaʻino no ke kino,ʻo ia keʻike i kā lākou index index . Hōʻike kēia mea hōʻike i ka hapa o ka hoʻohaunaeleʻana o ka huahana i ka glucose:ʻo ka kiʻekiʻe o ka hōʻailona,ʻo ka wikiwiki o ke kahe i loko o ke koko. Nā hana i hanaʻia mai nā huahana me kahi helu kiko'ī kiʻekiʻe e hoʻonā i ka pancreas e hana no ka lole a hana i ka nui o ka insulin. Ma hope o kēia manawa, hoʻomaka kēiaʻili e hāʻule a paʻa nā hua'aleʻalepa i ka wā eʻoki ai, kahi e nui ai ka momona, a ma hope iho - ka maʻi diabet. ʻO ka maʻamau glycemic maʻamau - 20-30,ʻo nā huaʻaiʻoi loa o nā meaʻoi aku heʻoi aʻe ma luna o 50.
ʻO kahi mea momona momona kahi kumu'ē aʻe e hoʻohui i kahi hui nui o nā meaʻai e pōʻino i ke kino. ʻO ka poʻe eʻai ana i ka momona nui i kā lākouʻai, pinepine lākou i ka maʻi cholesterol a me ka maʻi o ka maʻi. A inā hoʻohuiʻoe i ka momona me nā meaʻai me kahi index index kiʻekiʻe, hiki wawe ka momona.
ʻO nā huahana kūpilikiʻi a me ke ala kūponoʻole e kuke ai. ʻO ka'ānaiʻana i kaʻaila ka mea e hāʻawi aku i kahi pāʻani maikaʻi a me nā meaʻono - he nui e like me keʻano o ka'ōwili paʻakikī, akāʻo kēia meaʻai ka nui o nā mea hanu kino'ī, kahi e ulu ai ka maʻi kanesa.
I kekahi mau kumu,ʻo nā huahana 5 iʻoi aku kaʻino loa. Hōʻaia kēia i ka wā e ho'āʻo ai nā mea e hoʻemi i ke kumukūʻai no ka hanaʻana a hoʻohālikelike a me nā'āpana kūponoʻole i ka pōʻino - trans fats (margarines, pāhola), mākikoki liʻiliʻi a me nā kānana, nā meaʻaʻahu a me nā mālama.
5 nā huahana koʻikoʻi loa - ka papa inoa
- ʻO ka hua Farani a me nā'āpana . Hoʻopiliʻia kēia pāʻani i nā mea a pau i meaʻai i ka meaʻai. ʻO ka'ōpona he huahana me ka helu kūmole kiʻekiʻe, uaʻeli liʻiliʻiʻia i ka nui o kaʻaila a kāpīpīʻia me nā meaʻono likeʻole. ʻO ka mea kalo i loko o ka palani Farani e pili ana i 300 kcal no 100 g, akā naʻe,ʻaʻole i maʻalahi kēia mau mea a uaʻai lākou i kēia pāla e like me ka "'āmā'āmā".
- Nā kuʻi a me nā chebureks (hamburgers) . ʻO kēia mau huahana iʻoi aku kaʻino loa i ke kiʻi no ka hui pūʻana o ka nui o nā'ōpona a me nā momona. ʻO ka palaoaʻeleʻele he hua-kūpelu me kaʻaila, ua piha ka paila i kaʻaila i ka wā e'ūlaʻi a ua uhiʻia me kahi'ōpū kino. Ma hope o kaʻaiʻana i ia mau meaʻai, ke kali nei kaʻehu a me ka momona iāʻoe.
- ʻO Lemonade . ʻAʻole i hanaʻia kēia mau mea inu e kinai i kou make wai, akā e hoʻopiha i ke kino me ka nui o ke kō - i 200 g lemonadeʻaʻole i emi iho ma mua o 5 mau teas. A ināʻaʻole he kō i loko o ka mea inu, a laila hoʻohanaʻia kekahi panihakahaka, he meaʻino loa ia o ka hanaʻenehana.
Nui - nā meaʻono a me nā meaʻono. - Pākī . ʻO kēia huahana he mea momona hunaʻia - i loko o ka hulu e 40% o ka momona o ka momona, kaʻili o ka puaʻa, a pēlā aku. ʻO ka maloo potato,ʻo ia hoʻi he mea ho'āla o nāʻano he nui, he huahana me ka helu kiko'ī kiʻekiʻe, a pinepine pinepineʻia e hoʻololiʻia. ʻO kekahiʻano maʻamau o nā kuihi he meaʻono a me ka hana maikaʻi.
- Kāleka Bakaka . Hoʻopili lākou i ka nui o ke kō, nā meaʻono a me nā meaʻono e hoʻomāmā a makemakeʻoe e kūʻai hou i kāu pā punahele a pinepine hou. Eia kekahi,ʻo ka momona o ka momona o kēiaʻanoʻae a hiki i 20-23% no nā'ōpalaʻeha a me kekahi mau mea'ē aʻe.