Nā meaʻai kūpono no kēlā me kēia lā

I kēia manawa,ʻo kā mākou kamaʻilioʻana e pili ana i nā kumu kumu o kaʻai pono kūpono a me keʻano o ka meaʻai e makemakeʻia e mākou ma ka papaʻaina i kēlā lā i kēia lā. ʻO kaʻai pono a me ka pilina o kēlā me kēia lā,ʻo ia kēia:

1. ʻEkolu mau'āpana liʻiliʻi o nā huaʻai huaʻai a pau - e like me ka bread wholemeal, pasta, ka laiki a me ka oatmeal. No hoʻokahi'āpana i laweʻia: 1 pōpō berena, 1 kapu o ka pasta kīlaʻau aiʻole ka raiki.
2. ʻEkolu lawelaweʻana o nā hua lawaiʻa o nā mea momona momona (aiʻole ka momona) - ka momona momona a me ka waiū o ka waiū, kaʻakika a me ka cheese. No hoʻokahi hana: 1 kikeke waiū, 1 pake o yogurt, 25 grams o ka chi.
3. ʻElima aiʻoleʻeono'āpana liʻiliʻi o ka protein e pono ai no ke kino, e like me ka mea momona o kaʻiʻo turkey momona, ka moa a iʻole nā ​​iʻa momona, a me nā mea kanu'ē aʻe (nā pīni, nā leahi, ka peas, chickpeas) me nā mea'enela (e like me ka pāla). No kekahi lawelaweʻana: 1'anuʻuku liʻiliʻi, 100 maumu o ka legumes i kālaiʻia, 150 grams o ka iʻa, 100 maumu o kaʻiʻo, 2 mau hua.
4. ʻElua hue a me nā hua'alina - ka maiʻa, ka maiʻa, nā alani, nā pea. ʻElua aʻekolu mau kīʻaha iʻa - e like me nā'ōmato, zucchini, nā pepa, nā'aliki, broccoli, kāloka, aiʻole nā ​​hua lau.

ʻO kahi hōʻailona o ka mālā kūpono o kaʻaiʻana i ka lā e like me kēia:

• ka berena, ka pasta, ka palaoa - 25%;
• ʻo nā mea kanu (ka wā) - 20%;
• Nā hua hou - 10%;
• nā pi a me nā nū - 15%;
• welo - 5%;
• aila olila - 7%;
• nā kānana a me nā uila - 7%;
• iʻa - 5%;
• ka moa a me nā hua - 3%;
• lean - 2%;
• waina maikaʻi loa - 1%.

ʻO keʻano o ka hola o ka meaʻai kūpono e kuhikuhiʻia e nā meaʻaiʻai kula e like me kēia:

• 8 am - kakahiaka kakahiaka;
• 11 am - ka lua o ka kakahiaka;
• 2 pm -ʻaina awakea;
• 5 pm - awakea awakea;
• 7.30 pm -ʻaina ahiahi;
• 10 pm - he'a'ā ma mua o ka moeʻana.

ʻO ke kumu waiwai kūpono no ka waiwai waiwai

Ināʻoe i ka hopena o nā wahine makemakeʻole e lilo i ka kaumaha, a ma lalo o ka liʻiliʻi eʻoi aʻe ka maikaʻi, e kōkua kaʻai pono a kaulike i kāu papaʻaina i kēlā me kēia lā.

1. ʻO ka kakahiaka maikaʻi. I ka pauʻana o ke kakahiaka, hiki iāʻoe ke nalowale i ke kaumaha. Ponoʻoe e hoʻolako i kou kino me ka ikaika i ka hola hou loa ma hope o kou alaʻana. He mea nui ka huiʻana o ka'ōpōpō i nā'ōpona'aleʻa, hoʻokahi kumu o ka protein a me kekahi hua hou a waiʻole paha -ʻo ka mea āu eʻai ai a inu ai paha. ʻO kahi hōʻailona o ka meaʻai kupono i kaʻaina kakahiaka ke hiki aku i:ʻo ka'ōʻahi,ʻelua'āpana'āpana palaoa pāʻani me ka mīkini a me ka meli a me ka pahu a me ka pahu.
2. ʻO kaʻai kūpono. ʻAʻole ponoʻoe e hoʻokuʻu i ka meaʻai aʻaʻole pono e noho pōloli i ka manawa lōʻihi. He mea nui ia e hahai i kēlā lā i kēia lā i ka polokalamu like - no kēlā mau hola i ka wā eʻai aiʻoe. Mai poina i ka hāʻawiʻana i kou kino i kekahi māhele o nā calories ma ka manawa kūpono lōʻihi ke kumu o kaʻai pono.
3. Mākala i nā pōpō. Ua'ōlelo muaʻia, ua kuhikuhi pinepineʻia nā kumumanaʻo o ka meaʻai kūpono iā mākou i kēlā me kēia manawa a liʻiliʻi loa. I kahi pōkole waena i ka lā e hiki iāʻoe ke hoʻohana i nā hua me nā huapalapala. No laila, hāʻawiʻoe i nā calories'ē aʻe, nā momona maikaʻi a me nā proteins.
4. Nā māla maikaʻi. ʻO nā palekana maikaʻi nā meaʻaʻole i loko o ka momona momona. ʻAi, nāʻanoʻano, nā iʻa, nā mea leʻa, nā mea laʻa momona liʻiliʻi a me nā lau 'āmone lauoho -ʻo lākou nā kumu kumu. ʻO nā huahana mai ka palaoa āpau a me nā legumes kekahi pūnaewele nui ka maikaʻi.
5. Nā momona maikaʻi. ʻO nā momona kumuʻole i kūpono loa. E hōʻalo i nā momona hydrogenated i loaʻa i loko o nā mea i hanaʻia, a me nā momona momona i loaʻa i nā mea holoholona. ʻO ka iʻa, kaʻoliva, ka avocado, nā nati, nāʻanoʻano a me ka meaʻai -ʻo ia kaʻai kūʻokoʻa no ka poʻe makemake e loaʻa ke kaumaha.
6. ʻO nā'ōpona'okō. ʻO nā huaʻai (ʻo ia hoʻi o nā'ōlaʻi, kāloti, kaloka), a me nā legumes a me nā kīʻaha holoʻokoʻa, e lilo ia i kumu kumu nui o nā huaʻaleʻa - e pili ana i ka hapalua o kāu mau mea e pono ai i ka lā. E pale i ka palaoa keʻokeʻo a me nā mea i hanaʻia mai ia mea.

ʻO kēia ka'ōlelo aʻo kūpono no ka pono kūpono no ka poʻe e nānā iki ana i ko lākou kaumaha.

Ke hoʻopau nei i ke kūkākūkā e pili ana i kaʻai pono kūpono, e hōʻuluʻulu mākou, me ka mea maikaʻi e hoʻomaka:

1. ʻO ka meaʻai kūponoʻo kaʻaiʻana i ka manawa hoʻokahi.
2. E aʻo i kaʻai mau a me ka liʻiliʻi.
3. E koho i kāuʻai wale nō i nā meaʻai maoli: i ka mea pono kūpono,ʻaʻohe wahi no ka meaʻai hiki ke hanaʻia.
4. ʻO ke aloha i nā salama hou, a me ka mahu, ka paila a me nā pāpaʻa i hoʻolapalapaʻia.
5. ʻO kaʻai pono kūponoʻole eʻaeʻole i nā pōʻai i kaʻai wikiwiki.