ʻO ka pepa ʻoka kekahi o nā mea i aloha nui ʻia o nā hanauna a pau. Pono nā keiki a me nā pākeke ke aloha, ʻokoʻa kekahi pīpīʻai maikaʻi e ʻai ai a hoʻohui i kekahi ikehu i kou lolo e wikiwiki ai i ka hana naʻauao.
Hiki ke ʻoniʻoni ʻia - ka ʻeleʻele, ka waiū, ke keʻokeʻo, me nā nīnū, me ka truffle, me nā ʻano hua like ʻole.
Ma aneane nā hui āpau o ka maikaʻi a kau i ke kō. Akā, akā naʻe, ʻaʻole hiki i ka mea āpau ke hoʻohana i ka glucose i kā lākou meaʻai. ʻO kēia, no kēia laʻana, ka poʻe e ʻeha nei i ka maʻi maʻi, a i ʻole ka launa ʻana o ke kanaka i ka glucose (ʻo ia hoʻi, he alerine nō ia). No laila, ua hele mai nā mea hana me nā mea ʻono ma nā hili heʻa.
ʻO nā pono a me nā hōʻino i ka ʻono
No ka mea e kamaʻilio ana mākou e pili ana i nā mea maikaʻi, pono mākou e aʻo i nā mea pono a maikaʻi ʻole.
ʻO ka mea ʻoi loa e hoʻohana ʻia he polokaʻeleʻele e loaʻa ana he 70% a ʻoi paha ka mea i kau aikini. I loko o ia mea, ʻaʻole like me nā ʻano momona ʻē aʻe, ka liʻiliʻi o ke kō, nā ʻano meaʻai ʻē aʻe, nā kekona a me nā mea ʻē aʻe he liʻiliʻi loa.
He hōkū glycemic haʻahaʻa loa ia, kahi mea nui loa no ka maʻi maʻi.
No laila, he aha nā mea kūpono o nā sweets?
- Aia ka ʻoluʻolu o nā pīni koko, a, ʻo lākou ka nui o nā mea hoʻonaninani i kapa ʻia he polyphenols, a he hopena maikaʻi ke ʻano o ke ʻano o ka pūnaʻomaʻi a hoʻomaikaʻi i ka puni koko i nā ʻāpana āpau o ke kino.
- Heʻoi aku i ka caloric ma mua o kahi papa ʻaina me nā mea hoʻohui.
- ʻO nā Bioflavonoids kahi i aloha nui ʻia o nā mea āpau - ʻo kēia mau mea e hoʻemi i ka permeability o nā moku āpau, ko lākou ʻōpala, kahi mea nui loa i nā maʻi me ka atherosclerosis.
- Hoʻopili nā huahana hana hoʻoneʻe maloʻo i ka hoʻokumu ʻana o nā lipoproteins density kiʻekiʻe, ka poʻe anti-atherogenic, ʻo ia hoʻi, e pale ana i ka hoʻomohala ʻana o ka atherosclerosis a potentiate ka hoʻōho o ka cholesterol maikaʻi ʻole.
- He mea nui ia e hoʻohana pololei me ka sīkika paila, ʻoiai ka hoʻohana mau ʻana i nāosa liʻiliʻi e kōkua i ka hoʻohaʻahaʻa ʻana i ke koko kiʻekiʻe, he mea nui ia no ka poʻe i loaʻa i ka maʻi hypertension.
- ʻO nā mea ʻawaʻawa ka mea iona. Pono e mālama i kēia waiwai no ka poʻe me ka hao anemia ʻokiʻoki mai ana i ke koko hoʻoneʻe lōʻihi a i ʻole nā mea kanu mea kanu, i ka ʻike ʻole ʻana o ke kumu nui o ka hao i ka mea ʻai - ʻai.
- Ka hāʻawi ʻana o ka wai pōkeke i ka emi o ka pale ʻana i ka insulin (a i ʻole ke kū i ka pale), i ʻike ʻia me ka lua o ka maʻi maʻi. Hoʻomaʻi hou i kēia hopena i ka naʻau o nā kolo i ka hormone o ka pancreas, he mea koʻikoʻi loa ia.
- E hoʻomaikaʻi i ka hana o ka lolo, ʻoi aku ka maikaʻi o ka ʻai ʻana i kahi ʻāpana o ka waiʻeleʻele, no ka mea, he kumu anuanu o ka glucose no ka lolo a hana pū ʻia ia me ka oxygen.
- ʻO ka ʻono ʻaina he nui o ka protein, no laila he mea hōʻoluʻolu.
- Kōkua ia i ka hoʻonui i ka hana hana, hoʻomaikaʻi i ka leo a kōkua i ke kūleʻa ʻana i ke kaumaha.
- ʻO ka hui pū ʻana o ka tiʻukena paona e loaʻa i ka mea catechin, nona nā waiwai antioxidant, e pale ana i ko mākou kino mai nā ʻōnaehana hoʻoneʻe manuahi manuahi.
Ma kahi o nā mea āpau o luna o ka huaʻala pōkole ʻeleʻele, loaʻa iā ia ka nui o ka hōʻeha.
- Kōkua ia i ka hoʻopau ʻana i ke kahe mai ke kino ma muli o ke kūlohelohe, ʻo ia hoʻi, kahi kūmole;
- me ka hana pinepine a me ka hoʻohana pinepine ʻana i ke ʻano o kahi pilikia maikaʻi ʻole e like me ka constipation;
- i ka ʻike nui aʻe o nā ʻona a me nā protein, ʻonaʻeleʻele, e like me kēlā me kēia, hiki ke alakaʻi i ka nui o ke kaumaha o ke kino;
He nui ka lolo koko pākahi.
Nā puna ʻala ʻala
Kuhi like ka ʻono o ka ʻono ʻole me nā hilo me nā mea maʻamau, me ka ʻike ʻole ʻia o kekahi mau ʻano ʻono i hoʻohālikelike ʻia o nā honi gula.
E like me ka mea i hōʻike ʻia ma ka ʻaoʻao i hala, ua hōʻike ʻia e hoʻohana nā maʻi maʻi i kēlā meʻoki e like me ke koena me kahi mea momona.
Akā inā he pahuhopu nui ka paona, a laila, aloha ʻole, ʻaʻole hiki ke hoʻokō maikaʻi i nā hopena maikaʻi, no ka mea, ʻaʻole i like ka ʻē aʻe o nā calorie kikoʻī o kekaho me nā mea ʻala like ʻole i ka manaʻo o nā kaloli kūlohelohe.
I kēia huahana, e like me nā mea āpau a pau, loaʻa nā pōmaikaʻi a me nā ʻino. Penei nā pōmaikaʻi:
- Hoʻonohonoho ʻia ka tsukale-Sugar no nā poʻe me ka maʻi maʻi.
- He kapu glycemic haʻahaʻa, ʻo ia ka mea e lohi a kuhi koke a hoʻonui i ke kiʻekiʻe o ka glucose i loko o ke koko.
- ʻOi aku ka liʻiliʻi o ka calorie ma mua o ke kāleka maʻamau.
Kālea me ka ʻeke ʻona i loko o ia mea:
- hoʻopuka i kahi hoʻopunipuni ʻokoʻa i ko mākou kino, hiki i nā mea āpau a me nā umauma a pau ke hoʻonui i ke kōhi koko, e loaʻa nā molekui ikehu hou, akā ʻaʻole kēia i kūpono;
- i ka mea i hoʻohui ʻia nā kime like me nā mea ʻono a me nā mea ʻono, ʻaʻole pono mākou e poina e hoʻopilikia mau ʻia lākou i ko mākou kino, a i ka nui o kā lākou hoʻohana ʻana e hiki ke hewa iā mākou.
Hoʻohana ʻia nā mea aloha e like me isomalt i ka hana ʻana o nā mea momona; maltitol; pahala; stevia a hoʻokele ʻole.
Hiki ke hoʻomākaukau ʻia nā ʻano kīkī meaʻai kākōʻai kīwī ma ka home. Ma hope o nā mea āpau, he analogi kupaianaha o kēlā me nā haʻahaʻa home i hana ʻia e ka home.
ʻO nā mea ʻala momona loa nā:
- No ka kuke ʻana, pono ʻoe eʻai i ka waiū skim, ʻonaʻeleʻele hoʻi i ka liʻiliʻi (ma ka liʻiliʻi o 70 pakeneka) a me kekahi mea momona. Pono e ninini i ka waiū i loko o kahi pahu e pono ai no ka kuke ʻana, no ka laʻana, i loko o ka pā ipu a i ʻole ke ʻōpala. A laila ua kuke kēia waiu. Ke lawe ʻia nei i kahi ʻano kāwele, ʻokiʻoki ʻia kahi ʻāpana o ka ʻonaʻeleʻele i loko o nā ʻāpana liʻiliʻi a i ka pā i kahi mea pōpō i ka liʻiliʻi Ma hope o kēia, ua hoʻohui ʻia ka siki uala i ka waiū i hoʻomoʻa ʻia me ka momona i wae ʻia, kāwili ʻia i loko o kahi pahu a hoʻoluhi iki ʻia me ka pīpī.
- Hiki iā ʻoe ke kuke i ka kokoleka meaʻai maikaʻi loa a me ke olakino - kahi mea kanu koʻikoʻi no ka poʻe makemake e hoʻolilo i ka paona. No ka hana i kēia, pono ʻoe e loaʻa i ka pauka koko, hoʻokahi hua moa moa, ʻo ia wale wale nō ka mea mai loko mai o ia, ʻo ka paupena waiū ʻulaʻula a me kahi mea momona āu e makemake ai. I kahi pahu no ka kuke ʻana, paipai i ka pauku waiū a me nā moa huaʻai me kahi mea hoʻopiʻi a i ʻole mea kāwili i ʻike ʻia a hiki i ka loaʻa ʻana o kahi hui homogeneous. A laila, hoʻohui ʻia ka pauku koko a me ka ʻono ʻana i kēia ʻano kāwili a kuhi hou aku. Pono e ninini ʻia ka nui o ka hopena i loko o nā pihi liʻiliʻi a hoʻonoho ʻia i loko o ka pahu manuahi no ka liʻiliʻi he 4 mau hola, ua loaʻa i nā kīkī nui.
ʻO nā hui nui e hoʻopili i ka hana o ke kalaiʻa ʻole me ke kō, nā mea kaulana loa: Arlon; Mua Front; Kamino Nomu.
Hoʻopili ka huahana hope loa i kahi pōkole wela, akāʻo kona kumukūʻai he nui - ma kahi o 250 rubles no 100-150 mau grama. ʻOiai ka "lanakila" lanakila ma kahi o 120 mau rubles no ka 100 gr o ka hana.
ʻO nā pono a me nā pōʻino o ka fructose e wehewehe i loko o ke wikiō ma kēia ʻatikala.
