E ʻōlelo ʻo kēlā me kēia mea nui ʻo ke kumu nui no ka loaʻa ʻana o nā paona he nui aku ia o ka mau palaka ma ka meaʻai o kēlā me kēia lā.
ʻO nā mea āpau ka nui o nā mea i kapa ʻia nā ʻōmomi "nā wikiwiki": pastries, chocolate, caramel, kekahi ʻeke, like me kekahi o nā hua, no ka laʻana, ka maiʻa a me nā hua waina.
ʻO nā kalekona wikiwiki, ʻaʻole like me ka mea lohi, hoʻololi koke i ka glucose. Inā ʻaʻole lākou e hoʻopau i ka manawa kūpono, a laila e hoʻomaka lākou e waiho i ka waihona o ka momona. Hoʻopaha loa ka hopena o kēia kaʻina.
Akā, ʻo kaʻoiaʻiʻo, hiki ʻole ke hoʻokaʻawale loa i kēia mau mea mai ke kino, no ka mea ʻole o lākou e hiki ʻole ke hana i ka hana maʻamau. E like me kāu e ʻike ai, ʻo ia ka tiama i kuleana no nā ʻōnaehana koʻikoʻi.
No kēia kumu, ke kiko paka kapiliʻehā ʻaʻole pono e hopohopo koke e lanakila ai i ka ʻai o kēlā me kēia kanaka olakino, a hiki i ke kino ke hoʻomaʻamaʻa iā lākou i ka manawa a hoʻohana i ka ʻāpana i loaʻa i ka ikehu. Loaʻa ma kēia ʻatikala ka meaʻai haʻahaʻa-ʻona ʻokoʻa koʻikoʻi: ka papa pule hebedoma no ka nui o ka momona kaumaha.
ʻO keʻano o kaʻai haʻahaʻa-low
Mai kēia manawa, kahi kīnā e hoʻokaʻawale ai i ka ʻai kīnā ʻole pono ʻole e mālama ʻia i ke ʻano ʻoihana kūpono kūpono, aia e kū ana i nā huahana nā nui o nā protein.
Ma kēia ala, haʻalele ʻole nā huapalapala. ʻOiai kēia e hoʻomaka i ke kino o ke kanaka e hoʻonui i kāna mau pūmau i ka momona i loaʻa ai ka ikehu pono.
Pono ka protine i kaʻai
No laila, hiki i ke kino ke lawe i ka ikehu mai ka meaʻai a mai ka momona paha, i mālama paʻa ʻia i loko o ke kino ke ʻano ka hoʻomaka ʻana o kahi pololi. ʻO ke kumu nui o ia meaʻai kaulike ʻo ia: ʻo ka nele o ka pōloli.
I mea e hoʻemi ai i ka paona, ua lawa wale no ke kaupalena ʻana i ka kaila o ke kō, a hoʻololi hou iā lākou me nā huahana protein. ʻO ka mea hope, ke ʻike nei no ko lākou ʻai a me ka pono.
Eia kekahi, ʻo kahi steak a iʻa moa kahi ʻāpana e hāʻawi i ke kino i ka ʻeha a hoʻopiha iā ia me nā huaora pono, nā minela, nā waikona amino, a me ka macro- a me nā microelements.
Akā hiki i nā pōpō a me nā huluhulu ke hāʻawi i nā mea ʻē aʻe a me nā momona a me nā momona. Ma muli o kēia, ua hoʻomaka nā koʻi i loaʻa mai iā lākou e waiho i nā ʻaoʻao.
Hoʻonohonoho ʻia kahi pākeke haʻahaʻa na nā loea e ʻike ʻia a ʻoi aku ka maikaʻi loa a me ka maikaʻi no ka pohō kaumaha. Hoʻohana ʻia nō hoʻi no ka maʻi maʻi maʻi, ʻoiai ua kiʻekiʻe loa ka ʻike ʻana o kēia mau mea i nā mea maʻi. A me ka hoʻohana ʻole o ka pale ʻana ke hiki ke hoʻonui wale i ke kūlana.
Nā ʻ Productskena a me nā Lāpule
Ma ke kānāwai, pono kaʻai ʻana i nā meaʻai o ka protein me ka hoʻohui o nā mea liʻiliʻi i nā kaola.
Me kahi meaʻaiʻai haʻahaʻa, ʻae ʻia nā meaʻai e like me kēia:
- kekahi ʻano holoholona (pipi, pipi, hipa, moa, peke, kuʻuna, ʻeke, keleti);
- offal (nāheleʻa, ka ʻōpū, ka puʻuwai, nā māmā, ka lolo);
- ʻūhā;
- nā meao i ka waiū (waiū, ʻīwī, kefir, kaʻaila ʻono, ʻākena);
- hua manu (moa, ʻukua);
- nā puaʻa (walnuts, forest, cashews, mani);
- nā mea kanu (koe wale nō nā legumes, asparagus, nā pīni, ka palaoa, ka pīpī, nā ʻuala, nā mea ʻoniʻoni, ʻoliva);
- nā hua (ʻaʻole iʻoi aku ma mua o ʻelua mau ʻāpana: nā mea āpau koe wale nō i ka maiʻa a me nā hua waina);
- nā iʻa haʻahaʻa a me nā kai ʻē aʻe;
- nā cereals (brown rice, buckwheat).
Hiki ke lilo i kēia mea i ke kīnā ʻole ʻia:
- nā kīʻaha ʻaoʻao i loaʻa ka nui o ke kō (nā laiki, spaghetti, ʻuala);
- kahi berena;
- nā ʻano ʻano like me nā pōpoki, nā pōpō, nā pōpoki, nā kuki, nā muffins, nā pizza, nā kahu manu;
- nā ʻōpiopio (sweets, brown);
- mau mea iʻa (ʻalā, iʻa);
- mau momona momona (mayonnaise, ketchup);
- ka waiwa (mai kēia manawa a inu ka kuki a me ka kape me ka hoʻāʻo ʻole);
- e like me ka mea i hōʻike mua ʻia, ʻo ka maiʻa a me ka hua waina e ʻoki loa ʻia i nā hua, no ka mea he nui ka nui o ka fructose, kahi kōpana o ka pilikino kumu;
- wai momona mai ke kahua kūʻai, nā mea inu a me nā mea hoʻohuihui;
- inu ʻona.
He pākaha huahana me ka papa liʻiliʻi Carbohydrate
Me ka mālama paʻa ʻana i kēia meaʻai, pono ʻoe e hoʻohana i kahi papaʻaina i mea no kekahi huahana (ʻo 100 g) nā helu i hōʻike ʻia i loko o y. e.
ʻO kekahi hui kuʻuna ʻia 1 g nā haʻalāmi. Ke helu nui nei i ka nui o nā haʻalā e i ae ʻia i kēlā me kēia lā maʻalahi (ʻo ia ke hoʻomaka ʻana i ka nalo ʻana pono e loaʻa iā ʻoe ma mua o 39 cu i kēlā me kēia).
ʻOiai ka mea naʻe o kekahi o nā huahana i makemakeʻole ʻia he haʻahaʻa haʻahaʻa ʻo y. e., i ka wa o ko lakou papaia mai la lakou e ai. Ke hele nei ka paona i ka pae i makemake ʻia, hiki iā lākou ke hoʻonui liʻiliʻi i loko o kāu papa ʻai.
ʻO ka papa inoa o nā huahana a me nā ʻoihana hoʻopaʻa no lākou:
- kai, moa, moa momona - 0;
- ate moa - 1,5;
- kekahi hua liʻiliʻi (ʻāpana) - 0.6;
- waʻa a me nā kaʻaʻi - 3;
- nā hale paʻakai a me ka sausage - 1.5;
- iʻa a iʻa iʻa ʻia - 0;
- ʻūhā, ʻulaʻula a me ka ʻeleʻele caviar - 0;
- piula - 5;
- mau ʻelele - 0.2;
- mau maloʻo - 7.5;
- kīwī liʻiliʻi ʻuhū liʻiliʻi - 1,8;
- momona kāmole momona - 2.9;
- hauoli -ʻailaʻaila - 3.4;
- waiʻona hau - 8,7;
- kefir, ryazhenka - 3.1;
- waiū - 4.8;
- waiola waiʻala - 4;
- kirīmi - 4;
- palolo - 1.1;
- luaʻa - 2;
- aisa - 22;
- ʻokaʻeleʻele - 50;
- nā kuki - 75;
- halva - 55;
- meli - 75;
- gula - 98;
- nā puaʻa - 46;
- oatmeal, pā maloʻo - 50;
- Kapahana - 65;
- millet, pālolo, pālala bale - 66;
- palaoa - 71;
- pasta - 69;
- ʻai palaoa - 34.
Papa no ka pule
E like me kāu e ʻike ai, ʻaʻole wikiwiki ka meaʻai ʻai liʻiliʻi. Pono ka manawa e emi ke kaumaha. Kūleʻa nā mea hōʻike i ke ʻano kai ʻana no kahi mahina. Eia wale nō ma ka hopena he kanakolu lā hiki ke ʻike i nā hopena mua e nalowale ana i ke kaumaha.
ʻAi - ʻAkahi:
- ʻaina kakahiaka: 200 g haʻahaʻa haʻahaʻa momona momona, ʻōpala, ʻōpala iʻa ʻole me ka hoʻomaʻamaʻa ʻole;
- ʻaina awakea: 200 g nā iʻa;
- ʻaina ahiahi kekahi ʻōlepa;
- ʻaina ʻaina he hapa liʻiliʻi o ka pani i kahi pānaʻi ʻole me ka pipi me ka moa a me ka pipi.
ʻElua lā - Poʻa:
- ʻaina kakahiaka omelet, elua mau kala, kofe;
- ʻaina awakea: 250 g o ka pipi momona i hoʻopaʻa ʻia me kahi mea ʻai o nā mea kanu a me nā mea kanu;
- ʻaina awakea: ʻōmaʻomaʻo ʻole a i ʻole ʻōlapa ʻia, ʻono maoli;
- ʻaina ʻaina ʻōpū ʻāʻī.
ʻEkolu - Pōʻalima:
- ʻaina kakahiaka 150 g o ke kīʻī, ʻōpala, kaʻaila;
- ʻaina awakea: momona manu-momona momona;
- ʻaina ahiahi yogurt haʻahaʻa-kaleka;
- ʻaina ʻaina kāpeti me ka ʻai.
ʻEhā lā - Kamaha
- ʻaina kakahiaka pāoʻi ʻai kuhuna;
- ʻaina awakea: 250 g ka pipi a i ʻole kekahi manu me nā mea ʻai;
- ʻaina ahiahi ʻulaʻula;
- ʻaina ʻaina kaʻa me ka iʻa.
Lā ʻelima - Pōʻalima
- ʻaina kakahiaka 100 g o nā kīʻī, 2 iʻa kolo, kofe a iʻa paha;
- ʻaina awakea: 200 g o ka pipi a i ʻole puaʻa a me ka palaoa kiki;
- ʻaina ahiahi kefir;
- ʻaina ʻaina ʻoki ʻia i ka palaoa me ka moa.
Ono
- ʻaina kakahiaka 250 g kaʻaila keke, kaʻaila;
- ʻaina awakea: ʻai i ka palaoa;
- ʻaina ahiahi hua
- ʻaina ʻaina 150 g iʻa i kā ʻia ʻia me ka palaoa.
ʻ Seven ka ʻEhiku - ʻĀina:
- ʻaina kakahiaka ʻūleʻa a iʻa paha;
- ʻaina awakea: sup ka pa;
- ʻaina ahiahi 1 kīʻaha kīʻaha a me kahi kukui;
- ʻaina ʻaina 200 g o ka palaoa ʻala a me ka palaoa kuke.
Nā kiʻi momona
Hāʻawi kēia ʻatikala i nā haʻawina no nā kāne a me nā wahine no ka pohō kaumaha, kahi mea hiki ʻole i nā haʻalulu.
ʻLelo Makahi Iʻa Makala
No ka hoʻomākaukau ʻana, hoʻomākaukau i nā lako ʻai aʻe:
- 500 g nā moa moa;
- 1 lāmato;
- 3 mau kukama;
- 1 kaila melemele;
- ʻula;
- pālato;
- mint;
- aila ʻaila;
- wai lemon;
- ʻeleʻele ʻeleʻele;
- paʻakai;
- ʻaila ʻaila;
- ʻokiʻoki.
ʻO ka mua e pono ai ʻoe e ʻokiʻoki i ka umauma moa a ʻoki loa i nā ʻaoʻao ʻelua. ʻO ka paʻakai a me ka pepa e hoʻāʻo ai. E hoʻomoʻa i ka aila i loko o ka pāla a kāwili i ka ʻai.
ʻO ka hope, kuʻi i nā tōmato, nā aniani a me nā kukama. E pīpī i ka pīpī me ka wai lemon. E hoʻomoʻa i nā greens me ka ʻaila ʻoliva i kahi kāwili. Pono ke kāpili ʻia nā ʻano mea ʻē aʻe a pau i loko o ka ipu salad. Inā makemake ʻia, hiki ke waiho ʻia i ka mātu ma nā lau lettu.
Nā umauma moa Jerky
Nā mea wai
- 500 g nā moa moa;
- 3 tbsp. punetēpa o ka paʻakai;
- 1 hapai i kāu thyme;
- 1 tīpole o ka rosemary;
- eleele pepa ʻeleʻele;
- 100 ml brandy.
Kāwili pū i nā mea ʻala a pau a kāwili i ka ʻiʻo moa.
E waiho i loko o ka ipu aniani, uhi ʻia me ke kiʻi cling a waiho i loko o ka friji i ʻelua lā. E hoʻololi i ka fillet i ʻelua i ka lā.
Ma hope o ka manawa i koho ʻia, pono pono ʻoe e lawe mai loko mai o ka friji, e holoi i nā mea ʻala a waiho i ka wai anuanu no iwakālua mau minuke. A laila e kohi mai i ka wai a hoʻomoʻi i kahi maloʻo me nā ʻala.
No kēia manawa e hoʻopili ʻia nā umauma a pau i kahi kāwele lole a waiho ʻia e maloʻo no nā lā ʻekolu. Ma hope o ka hala ʻana o kēia manawa, hiki iā ʻoe ke hauʻoli i kona ʻono a me nā momona.
He wikiō hoʻohana pono
ʻO nā ʻāpana hoʻolaʻa haʻahaʻa i nā wikiō:
ʻO ka nānā wale aku ia, e ʻike ʻia ka hoʻolilo ʻana o ka paona i ka mea ʻai haʻahaʻa e hoʻohiolo a i ka monotonous. Akā ʻo ka mea maoli, he ʻokoʻa loa nā mea āpau: aia ka nui o nā kīʻaha haʻahaʻa haʻahaʻa a ʻoi aku ka maikaʻi ma mua o nā mea momona a ʻānai ʻia paha. Eia kekahi, aia ko ia mau meaʻai ponoʻī i kāna bonus ponoʻī - ʻo ka make lōʻihi loa o ka momona keu. ʻO ka mea nui loa, e ʻimi i nā ʻōlelo a nā poʻe loea a kāpae i nā ʻano kālaiʻai mai kou meaʻai.
