Nānā palekana - pehea keʻano, a pehea e kau ai i ka meaʻai?

No ke olakino maikaʻi, he mea nui kaʻai kaulike, i loaʻa i ke kino nā mea pono a pau no ia mea. Me ia,ʻaʻole hiki iāʻoe ke hoʻoikaika i kou olakino, akā, e nele hoʻi i ke kaumaha. He mea nui kaʻike a me ka noʻonoʻo i nā'ōlelo aʻo e kū nei a e hana i ka papa koho.

He aha keʻano o ka meaʻai palekana?

ʻO ke kumu nui o ka pūnaewele i hoʻonohonohoʻia ke kauʻana i ka meaʻai e pili ana i ka waiwai ike o nā huahana. Pono ke kino e mālama i nā proteins, nā momona, nā haʻalulu, nā huamaʻa, nā macro a me nā microeleuses, a me nā enzymes digestive. ʻO kaʻaiʻana i ka palekana kaulike e pili ana i ka koho a me ka mākaukau o nā huahana, a me ka manawa hana a me ka hoʻohana.

Nā kumuhana o ka meaʻai kaulike

No ka hoʻololiʻana i kāu meaʻai, mai hele i kahi mea lapaʻau, no ka mea, aia nā'ōlelo kaulike no kaʻai kaulike:

1. Kūponoʻia kaʻaiʻana i kaʻai, i ka hoʻopiliʻiaʻana o kaʻai a me ka hōʻemiʻana o nā meaʻai.
2. Pono i loko o ka papahana ka nui o nā hua a me nā huaʻai .
3. ʻO ke kumu no kahiʻai kaulike e komo ana iʻekolu mauʻai nui a meʻelua mau pōʻai. E hoʻomaopopo pono i waena o lākou e pono ke kau i ka manawa like.
4. He mea nui loa ka hoʻomākaukauʻana i ka meaʻai, no laila, ua pau loa ke kopeʻana o kaʻai. Hiki ke kuke i nā mea no nā kāne, ma ka umu, kuke, kuke a hoʻomohala.
5. ʻO kaʻai kaulike e pono ke komo i ka hoʻohanaʻana i ka nui o ka wai, no laila ke emiʻia ka hana maʻamau i kēlā me kēia lā ma lalo o 1.5 liters. He maikaʻi ke inu i ka hapalua hola ma mua o kaʻaiʻana.

Ka mana kaulike - koho

Hiki i kēlā me kēia mea ke hana i meaʻai nona iho, i ka mea nui, e alakaʻiʻia e nā lula o ka wā. Pono e hoʻololiʻia ka papahana no kaʻai kaulike no hoʻokahi pule, a hiki ke hoʻopaʻaʻia e like me kēia mahele:

1. Pōʻakai kakahiaka - 40% o ka helu o ka calorie o nā lā a pau. Maʻaneʻi ma ka pā pele e hiki ai i nā protein a me nā'ōpona'aleʻa, he paʻakikī a helahilahi.
2. Kaomi -ʻaʻole iʻoi aku i ka 100 kcal. E koho i nā pāʻani a iʻole nā ​​hamoʻa.
3. ʻO ka Lunch he 30% o ka helu o ka calorie piha. Ma ka papa inoa, ka meaʻai a me ka meaʻai: nā mea kanu a me nā hua.
4. Kaomi -ʻaʻole iʻoi aku i 150 kcal.
5. Nīmele - 20% o ka helu waiwai caloric. E makemake i nā proteins digestible māmā, e like me ka iʻa, nā hua laʻa a me nā hoʻomalu lāʻau. Akā, hiki i ka huaʻai a me ka hua.

ʻO kaʻai palekana no ka pohō kaumaha

No ka liloʻana o ka kaumaha, ua'ōlelo nā mea'aiwaiwai e pale i ka lakene o ka BJU i ka likeʻana o 1: 2: 3. ʻO ka manawa hoʻokahi,ʻo ka hapalua o ka pilina e pono ke uluʻana i ka mea kanu, aʻo ka momona o ka momona he 1/3. ʻO nā'ōpalu, he 75% nā huakai, aʻo ke koena ka lactose, kaʻono a me ka sucrose. Eia kekahi,ʻo kaʻai kaulike no ka makeʻana o nā wāhine he mea ia e mālama ai i ka meaʻai maʻamau, e noʻonoʻo ana i ka meaʻai o kaʻai (no ka paʻake kaumaha -ʻaʻole iʻoi aku i 1500 kcal, a no ka mālamaʻana i ka kaumaha - 2000 kcal) a me ka hoʻohanaʻana i ka wai kūpono he nui, iʻole 2 liters.

ʻO kaʻai palekana no ka waiwai waiwai

He nui ka poʻe haʻuki e loaʻa i kahi pahuhopu - e loaʻa ai ka puʻupuʻu paʻakikī a no kēia kumuhana ponoʻoe e hoʻololi i kāuʻai. No kaʻai kaulike, he mea nui e noʻonoʻo:

1. ʻO ka māhele nui loa no ka hoʻokōʻana i ka hanaʻo ia ka pilina, no laila e hoʻonuiʻia ka nui o ka mea he 1 kg o ke kaumaha he 2 g. He mea nui e puʻunaue i ka mahele i kēlā me kēia lā, no ka mea hiki i ke kino ke aʻo i 40 grams i ka manawa.
2. ʻO kaʻaiʻana i nā meaʻai maʻamau ka hoʻohanaʻana i nā momona maikaʻi. ʻO ka hopena maikaʻi loa - nā momona momona. No ka loaʻaʻana o ke kaumaha, ponoʻoe i 2 g no ka 1 kg o nā momona momona a me ka nui o nā momona momona momona, akā hoʻokahi ka helu o ka nui musopa.
3. No kaʻikeʻana i ka kaupaʻi "me", ponoʻoe e koho no kāu mau 'āpanaʻaleʻaʻaila. No nā kāne, he 9 g / kg ke kaumaha o kēlā me kēia lā, a no ka wahine i lalo.
4. No ka olakino he mea nui ka laweʻana i nā mea kanu lāʻau meaʻai a inu i ka 2.5 liters o ka wai.

ʻO ka meaʻai meaʻai pāloka

ʻO nā kānaka i hōʻole eʻai i kaʻiʻo, pono lākou e nānā pono i ka paleʻana i kaʻai, i loaʻa i ke kino nā mea a pau e pono ai no ka hana maʻamau. ʻO nā meaʻaiʻai kūpono no nā meaʻai meaʻai e komo pū nā mea i hikiʻole ke hoʻopiliʻia:

1. E hoʻolakoʻia ka pāʻani ma kaʻai me nā lemu, nā hua puana, nā huapalapala, a me nā hua a me nā hua puaʻa, inā eʻaeʻia. Manaʻoʻia he 1 kg o ke kaumaha ke heluʻia no 1 g protein.
2. He mea nui kaʻaiʻana i nā meaʻai i ka hao, e like me ka buckwheat, nā nuts, nā hua maloʻo a pēlā aku.
3. No nā mea kanu, he mea nui ka huama B12, akā, aia i loko o nā huahana iʻaeʻia (pine hua pi, kalepa kalepa a me nā hua waiū wai fermented) i nā mea liʻiliʻi, no laila ua'ōleloʻia e laweʻia ma keʻano o nā mea additives.
4. I loko o ke kīʻahaʻai pono e huaʻia me nā'eleʻa momona nui omega-3, a me ka zinc a me ka punaha.

Ka paleʻai palekana no nā wāhine hāpai

No nā wāhine, he mea nui ka meaʻai kūpono. No ka hoʻomaopopoʻana e pili ana i ka palekanaʻana i nā meaʻai, kūpono ka poʻe akamai e nānā i kēia mauʻike:

1. No ka hoʻonohonoho pololeiʻana i ka'ōpū, he mea nui nā protein. I ka hapalua mua o ka'ōpū i kēlā lā i kēia lā eʻai i ka liʻiliʻi 100 grams, a ma ka lua -120 g. Pono e hoʻomaopopoʻia e pili ana i ka hapalua o kēia nui e paniʻia e nā pāleona holoholona.
2. He mea nui no nā wāhine ma ke kūlana a me nā haʻalulu,ʻaʻole e hopohopo e mālama i ke kiʻi. I ka hapalua mua o ka'ōpū, ponoʻoe eʻai 350 grams, a ma ka lua - 400 g. E kau i ka hilinaʻi i nā'ōmālū liʻiliʻi, a lailaʻaʻoleʻoe e makaʻu i ka nui o ka kaumaha.
3. He mea nui ka momona no ka hanaʻana i nā momona, no laila, i ka meaʻai, e like lākou me 80 g, me 15-30 g o kēia nui e laweʻia me nā momona o ka meaʻai.
4. Hoʻomaʻikahi nā kauka i ka hoʻoponoponoʻana i ka papa o ka wahine hāpai. ʻO ka mea nuiʻo ka huaʻa E, C, ka hui B, A, D, a me ka waikawa folic. ʻO nā minela nui loa he calcium, phosphorus, magnesium, potassium, sodium a me ka hao.