Ana anapuni ʻo ka ʻāʻī: he aha ia a pehea e ana ai
Anter
Hiki ke hoʻohana ʻia i ke ana o ka ʻāʻī o ka ʻāʻī e nānā ai inā nui aʻe ka makaʻu o ka hoʻomohala ʻana i nā maʻi e like me ka hypertension, diabetes, a i ʻole ka momona, e laʻa me.
Ua ākea ka ʻāʻī i ka poʻe i kaupaona, no ka mea, hōʻiliʻili ʻia ka momona ma ia ʻāina. ʻO ke ana ʻana i ka ʻāʻī kahi ala maikaʻi e ʻike ai inā aia ʻoe i loko o ke kaupaona kūpono no ka mea maʻalahi a maʻalahi ia, me kahi hopena hilinaʻi, e hoʻohana ana i ke ana o ka pūhaka a me kou pūhaka i hiki ke hāʻawi i nā hopena i hoʻololi ʻia, ke loaʻa ka ʻōpū o ka ʻōpū, ka neʻe ʻana o ka hanu a i ʻole ke hoʻāʻo nei ke kanaka e hoʻoliʻiliʻi i ka ʻōpū e like me ka lahilahi.
Ma waho aʻe o ka loiloi ʻana i ka nui o ka ʻāʻī, pono pono ia e loiloi i nā palena ʻē aʻe e like me BMI, e hōʻoia i ka nui o ke kino o ke kanaka, me ka nānā ʻana i nā koina kolesterol a me nā triglyceride i ke hoʻokolohua koko, a ke ʻano o ke ola ʻana o kēlā me kēia kanaka, i mea e hilinaʻi ai i ka hopena.
Pehea e ana ai i ke anapuni o ka ʻāʻī
No ke ana ʻana i ka nui o ka ʻāʻī, kū a kāʻei i ka lepe ana a puni ka ʻāʻī, hoʻonoho pono iā ia i waenakonu o ka ʻāʻī.
ʻO ke ana kūpono o ke anapuni o ka ʻāʻī a hiki i 37 cm no nā kāne a hiki i 34 cm no nā wahine. Ke emi nā kāne ma lalo o 39.5 knm a ʻo nā wahine ma lalo o 36.5 cm, manaʻo ʻia lākou he haʻahaʻa haʻahaʻa no ka ʻeha ʻana i nā maʻi puʻuwai a i ʻole nā maʻi holo koko, akā ʻoi aku ka nui o nā ana ma mua o kēia mau mea i ʻike ʻia i ka poʻe me kahi BMI ma luna o 30, a hōʻike i ka momona.
He aha e hana ai inā ʻoi aku ke ana ma mua o ke kūpono
Ke hala ke kāne ma luna o 37 knm, a ʻo ka wahine ma luna o 34 cm i ka ʻāʻī, pono ia e hoʻonui i ka hoʻoikaika kino, ke pāʻani ʻana i nā hoʻoikaika puʻuwai e like me ka hele wāwae, ka holo ʻana a me ka ʻauʻau ʻana, a me ka ʻai pū kekahi, e hoʻēmi nei i ka ʻai o nā kō i kēlā me kēia lā. nā momona a no laila, nā calorie.
E hiki i kahi nutrististist ke kuhikuhi i nā meaʻai āu a i ʻole hiki ʻole paha ke ʻai, akā ʻo kekahi o lākou:
| KA MEA E HIKI AI / inu | He aha ka mea ʻaʻole e ʻai / inu |
| wai, wai niu, wai ʻono a me ka wai huaʻai kūlohelohe ʻole ʻole | soda, wai hana, nā mea inu kō |
| nā mea kanu a me nā mea kanu, maka a kuke ʻia paha i ka wai paʻakai a i hoʻomoʻa ʻia paha me ka liʻiliʻi o ka aila i hiki | ʻuala ʻuala a i ʻole nā mea ʻai berena a palai paha, a mea ʻai paha |
| ʻiʻo wiwi e like me ka iʻa, ka umauma moa, polū turkey, lāpaki | nā ʻiʻo momona e like me ka cod, tuna, ka moa moa a i ʻole ka turkey, turkey a ʻēheu moa paha |
| raiki ʻeleʻele a laiki paha me nā hua a me nā ʻanoʻano | laiki keʻokeʻo maʻamau |
| nā hua kō haʻahaʻa, me ka ihi a me ka pomace e like me ka ʻalani, papaya, strawberry | ʻO nā hua momona a lahilahi hoʻi e like me nā hua waina, nā peach i ka syrup, nā mea momona like ʻole e like me ka pudding, quindim, ice cream, queijadinha, kokoleka, keke, nā mea ʻono |
E pili ana i ka hoʻoikaika kino, pono ʻoe e hoʻomaʻamaʻa ma ka liʻiliʻi he 3 mau manawa i ka pule i kekahi hana kino e hiki ai ke puhi i ka momona. Hiki iā ʻoe ke hoʻomaka me ka hele wāwae 1 hola i kēlā me kēia lā, akā ʻo ka ikaika o ka hoʻoikaika kino e holomua i kēlā me kēia mahina, e lilo i mea nui aʻe, i hiki ai iā ʻoe ke puhi i ka momona nui. He mea nui ka hoʻoikaika kino e like me ka hoʻomaʻamaʻa kaumaha no ka mea kōkua ia e hana i nā mākala hou aʻe e hoʻopau ai i ka ikehu, hoʻoikaika i ka puhi ʻana o ka momona.
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