ʻO ka hapa nui o nā kānaka momona, i ka ʻimi ʻana i kahi maʻalahi, akā i ka manawa like me ka mea e pono ai, e hāʻawi ana i nā hopena wikiwiki, a nalowale i nā paona i ka manawa like, ʻaʻole lākou e hoʻi. He mea nui ia ka pono o ka papa ʻaina e hoʻopiʻi i ka kilograms he kaupalena ʻole a ʻaʻole ia e koi i kekahi kanaka e lawe i nā multivitamins a me nā hōʻolaha mineral.
I loko o ka Pūnaewele, i loko o nā papa kūkā, ke kūkā ʻia nei kahi papa paʻakai, kahi liʻiliʻi nā mea palaka, e hiki ai iā ʻoe ke hele me ka ʻole o ka hoʻomaʻamaʻa ʻana a e hoʻokō i kāu pahuhopu. Eia kekahi, loaʻa i kēia meaʻai ka hopena maikaʻi i ke kino holoʻokoʻa, no ka mea, ʻo ka papa kuhikuhi i hiki ke loaʻa i nā mea kanu, nā hua ʻai, nā cereals, nā iʻa a me nā iʻa, nā huahana. Anane nā mea hopena o ka nalo ʻana o ka paona, ʻike lākou i ka hoʻemi ʻana o ke kaupaona a hiki i ka ʻumi kilograms i ʻelua pule wale nō.
Ma lalo e wehewehe mākou i nā loina o ka meaʻai a me nā koho o nā huahana no ia mea, kahi e pono ai e kiola ʻia a he aha ka mea e pono ai ka meaʻai, hōʻike ʻia nā loiloi o ka poʻe maoli, a ʻo kā lākou hopena i ka hakakā ʻana me ke kaupaona ʻana ka mea kau i hōʻike ʻia.
Nā rulaʻaiʻai
Ma kahi kīʻaha ʻole i ka meli ʻaʻole i hoʻopili wale i ka hoʻowahāwahā i ka kō a me nā mea i loaʻa nā kō, a me ke komo ʻana i kekahi mau meaʻai mai ka meaʻai - hiki ke hoʻokaʻawale ʻia nā hāmona, a me nā meaʻai me ka kolesterol maikaʻi ʻole.
Pehea e noʻonoʻo ai i nā huapalapala e hoʻohālikelike koke ʻia e ke kino a mālama i loko o nā momona momona, ʻoiai he manawa pōkole wale nō, e hōʻoluʻolu i ka naʻau o ka pōloli, a hāʻawi i kahi kuhi i ka ʻoluʻolu no ka manawa lōʻihi.
No kēia, hoʻomohala ʻia e nā kauka kahi papaʻaina o nā huahana me kahi hōʻailona o ka kuhikuhi glycemic. Hōʻike kēia waiwai i ka kahe o ka glucose (gula) i loko o ke koko mai kahi huahana kūikawā ma hope o ka hoʻohana ʻana.
No ka hoʻokaʻawale loa ʻana o ka hilo mai ka meaʻai, neʻe ikaika mai ka nīnau - akā me ka mea e hoʻololi ai? I loko o kekahi mau lāʻau lapaʻau hiki ke maʻalahi ʻoe e loaʻa i kahi mea momona, e like me ka fructose a i ʻole sorbitol. Akā ʻoi aku ka maikaʻi e hoʻohana i ka momona wale nō, akā he mea maikaʻi hoʻi no ka kō, ʻo stevia nō ia. Hana ʻia ia mai kahi mea kanu peroli, maikaʻi loa a ma ka manawa like he mau ʻanuʻala oʻo, ʻo ka mea nui ia inā makemake ʻoe e hiʻi nui i ka paona nui.
Inā makemake ʻoe e nalo i nā paona keu, pono ʻoe e koho i nā meaʻai me ka GI haʻahaʻa. Akā e kūkā hou ʻia kēia.
Hoʻokumu ʻia ka meaʻai me ka mea ʻole o ka hōʻole ʻana i ke kō a me ka palaoa, akā ma kekahi o nā huahana ʻē aʻe:
- momona momona a me nā huahana waiū-momona - ʻaila, ʻaila, ʻūmū, ka paʻakai ʻona, pata;
- ka ʻuala a me ka māka;
- waʻala, mea ʻai;
- mayonesa, ketchup, kaosy;
- iʻa momona a me nā iʻa;
- nā kīʻaha hāhā, ʻo lākou ke kumu i ka nui o ka makemake;
- he helu o nā cereal, nā mea kanu a me nā hua me nā GI kiʻekiʻe;
- palaoa palaoa.
Aia ka ʻai no ka palaoa mai ka palaoa wīwī. Hiki iā ʻoe ke kuke i nā huahana palaoa ma ke koho ʻana i kēia palaoa:
- ʻahuʻula;
- oatmeal;
- wahawa ʻia.
ʻO ka hoʻonui nui o kēia meaʻai ko ke kaulike o ke kanaka a maikaʻi ʻole i ke koʻikoʻi i ke olakino, ma kahi ʻē aʻe, e hoʻomaikaʻi i nā ʻōuli pono āpau. Eia kekahi, ka mea hoʻokaʻawale kēia mea i ka hoʻohana ʻana o nā multivitamin a me nā keʻokeʻo mineral, e like me ia i nā meaola ʻē aʻe he nui.
ʻO ka poʻe i haʻalele i nā huahana o luna a hoʻomohala i kahi ʻōnaʻai mea hiki ke hoʻolana a hiki i nā kilokilo ʻelima i nā pule ʻelua.
E wehewehe wale ʻia ka ʻūlī ma lalo. Hāʻawi lākou iā ʻoe e mālama i nā mea momona keu aʻe i nā huahana a ʻaʻole e hoʻonui i kā lākou calorie haʻawina.
ʻOkoʻa ʻia ka wela wela:
- no kekahi;
- wili;
- i loko o ka puʻupuʻu;
- ke kuikahi;
- kāʻai i ka umu;
- Kāleʻa i loko o ka pā me kahi pānaʻi Teflon, me ka ʻole o ka aila;
- simmer ma kahi pākaukau, maikaʻi loa i loko o kahi pā lole a me ka wai.
Ke nānā nei i kēia mau lula, hiki iā ʻoe ke hana wikiwiki me ka maikaʻi me ka pilikia o ke kaupaona.
Papa Huaʻala huahana Glycemic
Hōʻike kēia hōʻike i ka helu helu i ka hopena o kekahi huahana i ka hoʻonui ʻana i nā pae koko koko. ʻO ia hoʻi, ka hoʻokomo ʻana o nā kālaiā. ʻO ka haʻahaʻa o ka GI, ka lōʻihi o ka nāu nā mea i kālai ʻia e ke kino a hāʻawi i ke ʻano o ka piha piha.
Hoʻohana ʻia ka meaʻai i ka meaʻai me ka GI haʻahaʻa a me ke kaulike, nā mea ʻai me nā kumu kiʻekiʻe. He ākea ka koho o nā hua a me nā mea kanu ʻai, akā aia kekahi mau ʻokoʻa.
No laila, hiki i ka piʻiʻana o ke GI ke pā i ka mālama wela a me ka hana mau o ka pā. Hoʻohui kēia kapu i nā mea kanu e like me nā kāloti a me nā beets. I nā pepa hou, ʻae ʻia nā huahana like, akā ma ke kuke kūleʻa ʻana. Moe i lalo o ka pāpā. ʻO kēia a pau kēia ma muli o ka hana i hoʻāʻo ai lākou "nalowale" fiber, ʻo ia ke kuleana no ka kahe mai o ka glucose i loko o ke koko.
Hoʻolaha māhele GI:
- 0 - 50 PIECES - tima haʻahaʻa;
- 50 - 69 ʻāpana - ka mākaukau;
- ʻO 70 mau pūʻulu a ma luna aʻe he hōʻailona kiʻekiʻe.
Hoʻohui iā GI, pono e hoʻolohe i ka maka o ka calorie o ka huahana. No ka laʻana, he haʻahaʻa nā GI, akā ʻo nā haʻahaʻa calorie kiʻekiʻe.
He aha kaʻu mea e ai ai
Hāʻawi kahi kōkona -ʻaʻai ʻole i ka ai o nā huahana o nā holoholona a me nā ʻano lāʻau i loko o ka meaʻai o kēlā me kēia lā. Pono ʻia nā lawelawe, ʻo ka helu o ka papaʻaina mai ʻelima a ʻeono manawa i ka lā. Pono e kau i ka paona ma luna o nā protein a me nā mea paʻakikī loa.
ʻAʻole ʻae ʻia ka manaʻo ʻana o ka pōloli. Ma hope o nā mea a pau, laila aia kahi kūlana o ka "uha wale" a me ka ʻai ʻana i nā meaʻai aʻokiʻoki. Inā he makemake ikaika e ʻai, a laila hiki ke hoʻonohonoho iā ʻoe i kahi meaʻai maikaʻi. No ke laʻana, he aniani o ka hua waiū i hoʻolaʻa ʻia, ke kīkī ʻaʻa a i ʻole hapa iki o nā huaā.
ʻO nā nīnē "ʻo ia ka" lifesaver "e hōʻoluʻolu koke i ka pōloli a hāʻawi i ka ikaika o ke kino. Aia nā ʻona i nā protein e ʻeli ʻia i ʻoi aku ka maikaʻi o ka ʻai i loaʻa mai ka iʻa a me ka iʻa. ʻAʻole pono ka mahele o kēlā me kēia lā e 50 mau grama.
I kekahi mau manawa i ke lā, pono ke papa inoaʻa i nā ʻano momona o ka iʻa, nā iʻa a me ka wai kai. Ua ʻae ʻia nā ʻokoʻa:
- ʻai iʻa;
- ʻai kāwili;
- kakahi;
- puukukuai;
- pipi;
- pūpū moa;
- poloka;
- pālolo
- hoʻoka;
- kai iʻa - squid, shrimp, crayfish, octopus, mussel.
ʻO ka ʻili a me ke koena momona e hoʻoneʻe ʻia mai ka ʻiʻo. ʻAʻole pono ke kuke i ka mauʻa mai ka ʻiʻo a me ka iʻa, ʻoi aku ka maikaʻi e hoʻohui i ka huahana i hoʻomākaukau ʻia i ka pā.
ʻO nā huahana waiwai a me nā kumukūʻai mea hale mālama hale o ka calcium. Eia kekahi, hiki iā lākou ke lilo i ʻaina awakea maikaʻi a i ʻole nā kīʻī. Pono ke koho i nā meaʻai momona momona liʻiliʻi. ʻO ka ʻōmato ʻaole a me ka kāmela ʻaihue ka mea i kākahu maikaʻi ʻia no ka hua, nā lau ʻala a me ka ʻai.
Hiki iā Diet i ia mau huahana mai kēia ʻāpana:
- kefir;
- ʻono;
- waiū i loko;
- ʻunaka
- keke ʻaʻano;
- waiū piha, skim a me ka waiū waiu;
- tofu keke.
Nui nā lau i nā momona, e hoʻomaʻamaʻa i ka hana o ke kākela gastrointestinal a loaʻa i nā nui o nā waiora pono a me nā minela. Kahi pono huahana e lanakila i ka ʻai.
Hiki iā ʻoe ke koho i kēlā mau lau:
- kēlā me kēia ʻano kāpeti - broccoli, cauliflower, Brussels pua, keʻokeʻo a ʻulaʻula;
- pepa ʻōpala;
- Hoʻomaka
- kukama
- asparagus beans;
- aniani;
- kīʻaha;
- ʻōpala;
- zucchini;
- ʻōpihi.
Hiki iā ia ke hoʻohui i ka palatability o nā mea kanu me nā greens - ka spinach, lettuce, basil, ke kāleka hihiu, pāhule a me ka dill.
ʻO nā huaʻai a me nā huaʻai he mea hoʻonā nui hoʻi i ka wā e ukali ʻia ana kēia meaʻaiʻai. Akā iā lākou ka glucose, no laila ʻae ʻia ka ʻokoʻa i kēlā me kēia lā ʻaʻole iʻoi aku ma mua o 200 mau grama.
Hāʻawi ʻia nā huaʻai a me nā hua ʻai:
- palaka;
- pulima;
- kekahi ʻōlepa;
- pea;
- ʻApelotikika
- ulaula a ʻulaʻula;
- huaʻomōpala a me nā huaʻala;
- Kālepa;
- kēlā me kēia ʻano hua pāpaʻi - pomelo, mandarin, lemon, lime, ʻonaʻeleʻele, hua waina;
- pīpaka.
Hiki ke ʻai ʻia nā huaʻai hou, i hana ʻia mai nā saladi, a me nā ʻū kekahi - marmalade, ʻeli a me ka honi. ʻO ka mea nui ke hoʻololi i ka honi me kahi mea momona, no ka laʻana, stevia. ʻAʻole wale ka nui o nā manawa ʻoi aku ka momona ma mua o ke kō, akā ua momona pū i nā mea momona.
Ke hoʻohana nei i nā huaʻai, hiki iā ʻoe ke kuke i ka yogurt haʻahaʻa-calorie, kahi mea e loaʻa ʻole ai ka hilo a me nā ʻano pelekikena. No ka hana ʻana i kēia, ua lawa ia e hoʻouka i nā hua a me ka ʻono ʻeke ʻole i loko o ke kumu pāpaʻi, a lawe mai iā lākou i ke ʻano homogeneous.
Aia nā hua maloʻo i ka nui o ka pāhare Kūleʻa lākou i ka hoʻololi maikaʻi ʻana i ka ʻono o nā cereals. Pono e ʻai ʻia nā ʻōpala no ka ʻaina kakahiaka, a hiki ke hoʻohui ʻia hoʻi i nā puhala.
Hāʻawi ʻia:
- ʻahuʻula;
- peʻa pōpō - ua loaʻa ka haʻahaʻa calorie haʻahaʻa;
- brown;
- palaoa huluhulu;
- māhina;
- oatmeal;
- millet.
ʻOi ʻia ka paila ʻaila ma luna o ka wai a me ka ʻole o ka hoʻohana ʻana i ka pata. Pono e ʻike.
ʻAʻole pono ʻoe e hāʻawi i nā momona i kēia ʻōnaehana ʻai. ʻO ka mea nui, ʻo kā lākou lawe ʻia ʻana. Oe e hoʻohui i ka aila ʻaila i loko o nā ʻala huakai a ʻai paha i nā iʻa momona i nā manawa pinepine i ka hebedoma - salmon, mackerel a i ʻole tuna. Aia kēia iʻa i ka Omega-3 waiwai nui, pono ia i nā hanana āpau.
ʻO ka ʻai glycemic, ka liʻiliʻi ma ka hapa o nā mea i kau ʻia i nā huahana, e hāʻawi ana i ka hopena i ka hopena o ka hoʻolilo ʻana, akā i ka manawa like e hakakā me ka paona ʻokoʻa.
Papa helu waihona
No ka ʻike pau loa i ka meaʻai melemele ʻole, nā papa inoa no kekahi mau lā i wehewehe ʻia ma lalo nei.
ʻO kaʻoiaʻiʻo, ʻaʻole i ka pae.
Hiki iā ʻoe ke hoʻololi iā ia e like me nā makemake pilikino.
Mai poina e pili ana i ka helu o ka hoʻoheheʻe wai, ma kahi o ʻelua mau lita i kēlā me kēia lā.
ʻO ka lā mua:
- ka ʻaina mua - 150 kalā o nā huaʻaʻa a me nā hua;
- ʻaina kakahiaka ʻelua - oatmeal i ka wai me nā hua maloʻo, compote;
- ʻaina awakea - kākela ʻaala, umauma moa kuke, ʻala ʻia i loko o ka pā ipu, kahi ʻāpana o ka berena Rye, ka kīwī me ka momona 15% momona;
- kaʻaina awakea - ʻaʻa i ka oatmeal, kahi ʻāpana o nā nati;
- ʻaina mua - bīwī me nā huaʻai, ka iʻa, kaʻaila;
- ʻo ka lua ʻaina ʻaina he kīʻaha o ka ʻikekōkō ʻole i hoʻopaʻa ʻia, hoʻokahi ʻomona.
ʻElua lā:
- ka ʻaina mua - ka ʻoka ʻaʻa ʻāpā, kekāwaʻa, ʻopa;
- ʻaina lua - omelet me nā lau, nā ʻāpana o ka berena rye, kaofū me kaʻaila;
- ʻaina awakea - ʻāpala laiki huluhulu, bale makana me ka pepehina palaoa, huila kiki, compote;
- kaʻaina awakea - ʻāpala i hoʻomoʻa ʻia, ʻāpono kīʻaha a me kaʻaila;
- kaʻaina mua - nā hua ʻōpala i kālai ʻia me ka moa minced, kofe me ka waiū;
- ka lua ʻaina ʻaina he kīʻaha ʻōmaʻomaʻo.
ʻO nā manaʻo o nā kānaka e pili ana i ka meaʻai
No laila, ʻo ka hōʻole ʻia o nā loiloi gula a me nā hopena o nā mea hana momona ma luna o ka hapanui o nā hihia. Ke ʻike nei lākou ʻaʻole wale i ka hopena i hopena pono ʻia, akā he hoʻomaikaʻi nō hoʻi i ka maikaʻi holoʻokoʻa - hana maʻamau o ke kōpaʻa koko, ke hoʻokū nei i ke koko.
No ka hapa nui o nā pane, i ʻelua mau pule o ka meaʻai, a hala ʻehiku mau kileman ua nalowale. I ka manawa like, i nā lā mua o ia mau meaʻai, ua hoʻonanea ka poʻe i ka 2 - 3 kilograms. Akā pono ʻoe e ʻike ua hoʻoneʻe loa kēia ma mua o ke kino, akā ʻaʻole ka hōʻemi i ka momona o ke kino.
Me ka hana kino kino, ʻoi aku ka nui o nā hopena, a ʻoi aku ka nui o ka lilo ʻana. ʻAʻole ia he mea nui inā maopopo ka haki ʻana i ka kaupaona ʻana me ke ʻano o kēia meaʻai, hoʻomohala ʻia kahi ʻano maʻamau o ka ʻai ʻana.
Eia kekahi mau ʻike maoli:
- ʻO Natalya Fedcheva, 27 makahiki, Moscow: mai koʻu wā ʻōpio, uaʻike wau i ka momona. ʻO nā hewa āpau no ka ʻai ʻana i kā mākou ʻohana. Me ka wā nui, hoʻomaka wau e hōʻeha i ka hoʻoluhi ʻana ma ke kauā ʻana, a puka mai ka kānalua pono ʻole. Ua aia kekahi mea pili i kēia. Ua kau inoa wau no ke olakino, aʻo ke kaukaukau e aʻo iaʻu e hahai i ka ʻai ʻana i ka kōkōkiʻai. He aha kaʻu e ʻōlelo ai, ua noho wau ma luna o ia mau mahina ʻeono i kēia manawa a ʻo kaʻu mau hua liʻiliʻi he 12 kg. Kūleʻa wau i nā poʻe a pau!
- ʻO Diana Prilepkina, 23 mau makahiki, Krasnodar: i ka wā hāpai ʻana, ua loaʻa iaʻu he 15 mau paona hou. Ke lilo nei i momi makuahine e makemake wau e like ma mua. A ua hoʻomaka wau e ʻimi i kahi "mea mana hana" nāna i kōkua iaʻu e hoʻolōʻihi i ke kaumaha a ma ka manawa like ʻaʻole e hōʻemi i kaʻu mau meaʻai, no ka mea, he makuahine hānai ʻia wau. ʻAʻole au i hiki i ka pahuhopu hope loa. ʻO kaʻu mau hopena heʻuʻuku lākou ʻeiwa kilokilo i hoʻokahi mahina. Aia ma kahi o ʻewalu mau hoʻolālā, akā ke hilinaʻi nei au i kaʻu kūleʻa. Mahalo i kahi papaʻaʻai-hilo ʻole.
Ma ka hopena, makemake wau e hoʻomaopopo i kēlā mau loina o ka meaʻai a ka meli a me ke kōkōlike e like like me nā kumu o ke aʻina o ka papa ʻaina no ka maʻi maʻi, i manaʻo ʻia ʻaʻole i ka hoʻohaʻahaʻa ʻana i ke ʻano o ka nui o ke koko, akā e hoʻomaʻamaʻa ʻia nā hana āpau o ke kino.
Ma ke wikiō i kēia ʻatikala, kamaʻilio ke kaikamahine e pili ana i nā hopena i loaʻa i ka pākeke paʻakai.
