Makemake mākou a pau eʻai i kekahi mea e lilo ai ka kaumaha mai kēia. ʻO ka mea pōʻino,ʻo nā huahana e momona i ka momona ma ka'ōpū, he meaʻole wale nō he mele. ʻAʻoheʻai e like me ka mea e lele wikiwiki ma ka hakakāʻana me ka kaumaha. Eia nō naʻe, aia nā huahana e kākoʻo i ka hoʻokaʻawaleʻiaʻana o nā waihona momona, e noʻonoʻo kākou.
He aha nā meaʻai e kōkua i ka momona?
Nui ka nui o lākou! Aia kekahi o lākou i ka mana pono ma ke kino a he mea hana maikaʻi loa ia i ka liloʻana o ke kaumaha. A ināʻoe e hoʻonohonoho i kāu menu wale nō mai nā huahana, e kahaha auaneʻiʻoe no nā hualoaʻa!
ʻO nā mea iʻikeʻia heʻona momona i loko o ke kino,ʻo kaʻoiaʻiʻo,ʻo ka wikiwiki o ka piʻiʻana i ka mīkini, a laila e kōkua ana i ka liloʻana o ka kaumaha, a iʻole ka loaʻaʻole o ka calorie likeʻole, no ka mea, No laila, e noʻonoʻo i ka papa inoa o nā huahana e kōkua i ka momona momona:
- Kiwi . Heʻano kūikawāʻo Kiwi e hiki ai iā ia ke komo i ka hana i ka hana momona. He maikaʻi keʻaiʻana i kēia hua hua i kēlā lā i kēia lā.
- ʻAla waina a me kekahi hua huaʻala . ʻO kēia hui o nā huahana e hoʻopau wikiwiki ana i ka hanaʻana. Ināʻoe eʻai i ka hapalua o ka huaʻona aiʻole kaʻalani i kēlā me kēia manawa ma mua o kaʻaiʻana,ʻaʻoleʻoe eʻai iho i ka meaʻuʻuku, akā e kōkua pū i ke kino e hoʻonā i ka meaʻai.
- Lele salad, ka'ōina, ka kāpena, broccoli . ʻO kēia mau mea kanu he haʻahaʻa loa i nā calories e hoʻonuiʻia ai ka ikehu o ke kino ma ka'ōmoleʻana iā lākou. Eia kekahi, e like me nā huaʻai'ē aʻe, ua waiwai lākou i ka fiber, e kōkua ana i ka hoʻomaʻemaʻe i nā'ōpū. No laila, hiki ke heluʻia i kahi hui o nā huahana e puhi ana i nā calories.
- Oatmeal porridge . Hoʻonui kēia huahana i ka hoʻonuiʻana i ka hanuʻana, a ua waiwai nui hoʻi i ka fiber. Ināʻoe e hoʻomaka i ke kakahiaka me ka'ōpala o ka'ōmaʻa oatmeal, a me ka'ōlaʻa, ka meli a me nā hua,ʻaʻoleʻoe e kali wale no kaʻaina awakea, akā eʻai pū i nā kalo i nā lā a pau!
- ʻO ka'ōmaʻa Green . Hiki iāʻoe ke kamaʻilio kūʻokoʻa e pili ana i nā pono o kēia wai kupaianaha. ʻAʻoheʻo ka calories,ʻo ia ke hoʻomaʻemaʻe mau i nā hana hana kūpono aʻoi aku ka maikaʻi ma mua o ka cafe! I ka inuʻana i nā kīʻaha 3-4 o kēia papa i ka lā, kōkuaʻoe i ka momona o ke kino. He mea nui e inu i kēia tihe me ka meli a me ke kō.
- Salmon, trout, keta, salmon, sockeye - he mea maikaʻi loa kēiaʻano momona, iʻa momona, e hoʻomāhuahua ai i ko mākou kino me ka mea nui nui omega-3ʻonika momona. Ma waho aʻe o ka hoʻomaikaʻiʻana i ka olakino,ʻo ka hoʻohanaʻana i ka iʻa e like me ka iʻa.
- 'Okake . ʻO kēia manu ka meaʻai loa loa, kahi i mālama maikaʻiʻia e ke kino, pono loa a hāʻawi pū iāʻoe e hoʻolaha i ka mea hana.
- ʻAmona . ʻO kēia'ōpona, e like me nā mea'ē aʻe, heʻonika kalo ke kiʻekiʻe, akā hiki ke hoʻonohonohoʻia heʻano momona momona, no ka hoʻohanaʻana o hoʻokahi wale nō lima no ka lā e hiki ai ke hoʻonui i ka hāmeʻa.
Ināʻoe i nā lā a pau i loko o kāuʻaiʻana he 5 mau meaʻai e momona, aʻaʻoleʻai i nā loloa nui a me nā mea momona, a laila me kaʻole o nā meaʻai, hiki iāʻoe ke hoʻololi nui i ka kaumaha ma loko o 2-4 mau wiki wale nō.
He aha nā meaʻai e puhi ai i nā calories?
ʻO nā meaʻai a pau i loaʻa ka lolo kalo (e like me ke kumu, i lalo o nā calo he 40 me ka 100 grams) he mau mea maikaʻi loa: ma hope o nā mea a pau, nui ka nui o nā calorie i loaʻa i ka kino ma mua o ka loaʻaʻana mai o lākou.
E mālama i nā hua puaʻa momona liʻiliʻi, nā meaʻai (ʻo ka leafy) a me nā hua huaʻole. Pono lākou e komo i loko o kāʻoukouʻai i ka meaʻoi loa, e hoʻonui i ke kaumaha o nā kaumaha -ʻo ia ka lua o kā lākou kakahiaka nui, ke awakea awakea, a me kaʻaina awakea.