Pehea e hana ai i ka Diet Flexible a hiki ke ʻai i nā mea āpau

Anter

• Nā meaʻai waiwai Carbohidate
• Nā meaʻai waiwai protein
• Meaʻai Mea momona kiʻekiʻe
• Pehea e hoʻololi ai i ka meaʻai ma ka Diet Flexible

Hoʻokumu ʻia ka papaʻai maʻalahi i ka ʻike o nā meaʻai a me nā macronutrients, i hoʻokaʻawale ʻia i nā huaʻaleʻale, nā protein a me nā momona. ʻO ka ʻike i ka pūʻulu o kēlā me kēia meaʻai e kōkua i ka koho ʻana a me ke kaulike ʻana i nā calorie i loko o ka lā, e hiki ai ke hoʻololi e like me ka hōʻoki ʻana i ka ʻai ʻana i ka berena e ʻai ai i ka kokoleka, e hoʻēmi nei i nā mea ʻai

Eia nō naʻe, me ke kūʻokoʻa i ʻoi aku ka nui, he mea nui ka maikaʻi o nā meaʻai, a ʻaʻole hiki ke hoʻokumu i ka papaʻai i nā mea ono a me nā meaʻai palai. I nā huaʻōlelo ʻē aʻe, i ka papaʻai maʻalahi hiki ke loaʻa ke kūʻokoʻa i ke koho ʻana i nā meaʻai, akā pono nō hoʻi e mālama i ka maikaʻi o ka papaʻai e hiki ai ke lilo a mālama i ke kaupaona.

Nā meaʻai waiwai Carbohidate

ʻO nā meaʻai momona i nā huaʻāpelu i ʻike ʻia ʻo "pasta", me:

• Nā palaoa: ka palaoa palaoa, palaoa laiki, kōkihi, tapioca, couscous, palaoa momona a me ka momona;
• Palaoa, nā meaʻono momona a me ka pasta-waiwai;
• Nā mānoanoa: laiki, noodles, farofa, ʻoka, kulina;
• ʻErspala: ʻUala Pelekania, ʻuala, manioc, yam;
• Kōpaʻa a me nā meaʻono i ka nui;
• Hua, no ka loaʻa ʻana o kā lākou kō maoli, koe wale ka niu a me ka avocado;
• Mea inu momona, e like me ka wai inu, nā mea inu momona, nā mea inu ikehu a me ka wai niu;
• Pia.

Eia kekahi, ʻo nā hua e like me nā pi, soybeans, lentil, nā pīpī a me nā pī i hoʻokomo pū ʻia i loko o kēia hui, akā loaʻa ka haʻahaʻa o ka momona i ka momona ma mua o ka pasta i ka nui a me ka laiki. E ʻike i ka nui o nā calorie a me nā haʻihaʻi i ka meaʻai.

Nā meaʻai waiwai protein

ʻO nā meaʻai waiwai pūmua ka:

• ʻO ka ʻiʻo, ka moa a me ka iʻa;
• Huamoa;
• Pāhiʻa;
• Ka waiū a me ka yogurt maʻalahi.

ʻOiai ʻike ʻia lākou he proteins, nā ʻai i hana ʻia e like me ka sausage, sausage, ham, turkey breast a me nā salami ʻaʻole i manaʻo ʻia he olakino a ʻaʻole pono e hoʻokomo pinepine ʻia i ka papaʻai. E ʻike i ka nui o ka protein i ka meaʻai.

Meaʻai Mea momona kiʻekiʻe

ʻO nā meaʻai e waiwai i nā momona olakino:

• ʻAilā, he mea nui e hoʻonui i ka hoʻohana ʻana keu hoʻi o ka aila ʻōpio puʻupaʻa keu, aila niu a me ka aila pua puaʻa;
• Pata;
• ʻAila ʻAila, e like me nā nūnū, nā ʻalemona, nā peanuts a me nā walnuts;
• Nā hua, e like me chia, flaxseed, sesame a me ka pua lū;
• ʻO ka niu a me ka avocado.

Eia kekahi, ʻo nā meaʻai e like me ka salemona, sardine, tuna, waiū a me ka tī kekahi waiwai i nā momona a hiki ke ʻai ʻia. Ma ka ʻaoʻao ʻē aʻe, he mea nui e hoʻomanaʻo i nā meaʻai palai e hōʻalo ʻia, akā hiki iā lākou ke hoʻopau ʻia me ke ʻano ʻokoʻa i ka papa hana maʻamau o ka meaʻai maʻamau. E ʻike i nā meaʻai i loaʻa nā momona momona a maikaʻi ʻole nā ​​momona.

Pehea e hoʻololi ai i ka meaʻai ma ka Diet Flexible

I mea e loli ai i ka papaʻai maʻalahi, i ka hoʻohui o ka ʻike ʻana i nā pūʻulu meaʻai, he mea nui ia e ʻike i kāu mau calorie. ʻO kēia no ka mea ʻoi aku ka maikaʻi o ka hoʻololi ʻana i loko o ka hui like a me nā calorie like, e laʻa me:

• 2 mau ʻāpana palaunu = 5 punetēpuni raiki;
• 2 punetēpō o ka raiki = 1 ʻōkeke o ka pasta pasta;
• 1 kīʻaha waiū = 1 yogurt = 1 ʻāpana o ka tī;
• 10 mau nut cashew = 3 punetēpō o ka avocado;
• 1 hua manu = 1 ʻāpana o ka tī;
• 1 hua manu = 3 punetēpu o ka moa;
• 3 punetēpō o ka moa = 2 punetēpē o ka pipi o ka honua;
• 1 punetune o ka ʻaila ʻoliva = 1.5 punetēpu o ka niu i hoʻoheheʻe ʻia;
• 1 hua = 1 ʻāpana o ka palaoa a pau;
• 3 punetēpō o ka gum gum = 1 palaoa carioquinha.

He mea nui e hoʻomanaʻo i ka papaʻai e hoʻokumu ʻia i nā mea kanu, nā huaʻai, nā meaʻai āpau a me nā momona momona maikaʻi, a hiki ke hoʻokomo ʻia i nā mea momona, nā pōpō a me nā meaʻai palai i kēlā me kēia manawa, he ʻokoʻa i ka papa hana nui a hoʻololi i nā mea ʻē aʻe. nā meaʻai e loaʻa ke kaulike i ka huina o nā calorie.

E ʻike ai ehia mau calories e pono ai ʻoe e ʻai i kēlā me kēia lā, e hoʻokomo i kāu ʻikepili i ka calculator ma lalo: