Kaʻai Dietane 101: Kahi papaʻaina a me ke alakaʻi a ka mea hoʻomaka

Anter

• Nā Kumumanaʻo
• Hōʻalo i kēia mau Meaʻai Pono ʻole
• Nā Mea ʻai e ʻAi ai
• He aha e inu ai
• ʻO kahi Papa Kuhikuhi Laʻana Mediterranean no 1 Week
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Mea ʻai māmā Meʻa Pono
• Pehea e ukali ai i ka papa ʻaina ma nā hale ʻāina
• He papa inoa kūʻai maʻalahi no ka papaʻai
• Ka Laina Lalo

Hoʻokumu ʻia ka papaʻai Mediterranean i nā meaʻai kuʻuna e hoʻohana ai ka poʻe i nā ʻāina e like me ʻItalia a me Helene hoʻi i 1960.

Ua ʻōlelo nā kānaka noiʻi he olakino koʻikoʻi loa kēia poʻe ke hoʻohālikelike ʻia i ko ʻAmelika a he haʻahaʻa ko lākou pilikia i nā maʻi nohona.

Ua hōʻike ʻia nā noiʻi he nui i kēia manawa hiki i ka papaʻai Mediterranean ke hana i ka pohō kaumaha a kōkua i ka pale ʻana i nā puʻuwai puʻuwai, nā hahau, ʻano diabetes he 2 a me ka make mua.

ʻAʻohe ala kūpono e hahai ai i ka papaʻai Mediterranean, ʻoiai he nui nā ʻāina a puni ke kai Mediterranean a ʻai paha ka poʻe ma nā wahi like ʻole i nā meaʻai like ʻole.

Hōʻike kēia ʻatikala i ka papaʻai papaʻai i kuhikuhi pinepine ʻia i nā noiʻi e hōʻike ana he ala olakino ia o ka ʻai ʻana.

E noʻonoʻo i kēia mau mea āpau ma ke ʻano he kulekele laulaha, ʻaʻole kahi mea i kākau ʻia i ka pōhaku. Hiki ke hoʻololi i ka hoʻolālā i kāu mau makemake a me nā makemake.

Nā Kumumanaʻo

• ʻAi: Nā mea kanu, nā huaʻai, nā lau, nā hua, nā legume, kaʻuala, nā kīʻaha piha, nā berena, nā mea kanu, nā mea ʻono, nā iʻa, nā iʻa iʻa a me nā aila ʻoliva puʻupaʻa keu.
• ʻAi i ke kūpono: ʻO ka moa, nā hua manu, ka tī a me ka yogurt.
• ʻAno liʻiliʻi ka ʻai ʻana: ʻIʻo ʻulaʻula.
• Mai ʻai: ʻO nā mea inu kō, a hoʻomoʻi ʻia i nā kō, nā meaʻai i hana ʻia, nā mānoanoa i hoʻomaʻemaʻe ʻia, nā aila hoʻomaʻemaʻe a me nā meaʻai i hana ʻia me ke kiʻekiʻe.

Hōʻalo i kēia mau Meaʻai Pono ʻole

Pono ʻoe e hōʻalo i kēia mau meaʻai a me nā mea pono ʻole.

• Pākuʻi kō: Soda, candies, ʻaikalima, kō kōpaʻa a me nā mea ʻē aʻe he nui.
• Nā hua e hoʻomaʻemaʻe ʻia: ʻO ka berena keʻokeʻo, pasta i hana ʻia me ka palaoa i hoʻomaʻemaʻe ʻia, a pēlā aku.
• ʻO nā momona trans: Loaʻa i ka margarine a me nā meaʻai like ʻole i hana ʻia.
• ʻO nā aila i hoʻomaʻemaʻe ʻia: ʻO ka ʻaila soya, aila canola, aila cottonseed a me nā mea ʻē aʻe.
• Aaioee hana: Nā sausages i hana ʻia, nā ʻīlio wela, a pēlā aku.
• Nā meaʻai i hana nui ʻia: ʻO nā mea i kahakaha ʻia me ka inoa ʻo "low-fat" a i ʻole "diet" a i like paha me ka mea i hana ʻia i kahi hale hana.

Pono ʻoe e heluhelu pono i nā lepili ʻai inā makemake ʻoe e hōʻalo i kēia mau mea pono ʻole.

Nā Mea ʻai e ʻAi ai

ʻO ka mea o nā meaʻai āpau e pili ana i ka papaʻai Mediterranean he mea hoʻopaʻapaʻa, no ka mea aia kekahi ʻano ma waena o nā ʻāina like ʻole.

ʻO ka papaʻai e nānā ʻia e ka hapa nui o nā noiʻi he kiʻekiʻe i nā meaʻai mea kanu olakino a haʻahaʻa hoʻi i nā meaʻai holoholona.

Eia nō naʻe, paipai ʻia ka ʻai ʻana i ka iʻa a me nā iʻa iʻa ma kahi o ʻelua mau manawa o ka pule.

Pili pū ka nohona Mediterranean i ka hoʻoikaika kino maʻamau, kaʻana like ʻana i nā pāʻina me nā poʻe ʻē aʻe a leʻaleʻa i ke ola.

Pono ʻoe e hoʻokumu i kāu papaʻai ma luna o kēia mau meaʻai kai olakino olakino ʻole ʻia.

• Nā mea kanu: ʻO Tomato, broccoli, kale, spinach, aniani, cauliflower, kāloti, Brussels sprouts, kukama, etc.
• Hua: ʻApala, maiʻa, ʻalani, pears, strawberry, hua waina, lā, fiku, melon, peach, a pēlā aku.
• Nā hua a me nā hua: ʻO nā ʻalemona, nā wōnati, nā nati macadamia, nā hazelnut, nā cashews, nā hua pua sunflower, nā hua ʻupu, a pēlā aku.
• Legume: ʻO nā pi, nā pi, nā lihi, nā pulus, nā pī, nā pīpī, a pēlā aku.
• Nā Pahu: ʻO kaʻuala, ʻuala, turnip, uala, a pēlā aku.
• Nā hua a pau: ʻO ka ʻoka holoʻokoʻa, ka laiki palaunu, ka rai, ka bale, ka palaoa, ka palaoa, ka palaoa holoʻokoʻa, ka palaoa palaoa piha a me ka pasta.
• Iʻa a me nā iʻa: Salmon, sardines, trout, tuna, mackerel, shrimp, ʻōsters, clams, crab, mussels, etc.
• Manuʻai: ʻO ka moa, ʻāpō, kaleko, a pēlā aku.
• Hua manu: Moa, moa a me nā hua moa.
• Waiu: Keiki, yogurt, yogurt Greek, a pēlā aku.
• Nā mea kanu a me nā mea ʻala: Kālika, basil, mint, rosemary, sage, nutmeg, cinnamon, pepa, etc.
• Nā momona momona: ʻO ka aila oliva puʻupaʻa keu, ʻoliva, aila a me ka aila avokado.

ʻO nā meaʻai āpau, hoʻokahi mea nui ke kī i ke olakino maikaʻi.

He aha e inu ai

Pono ka wai i kāu mea inu e inu ai ma kahi papaʻai Mediterranean.

Hoʻopili pū kēia papaʻai i ka nui o ka waina ʻulaʻula - ma kahi o 1 mau aniani i kēlā me kēia lā.

Eia naʻe, he koho loa kēia, a pono e hōʻalo ʻia ka waina e kekahi me ka ʻona a i ʻole nā ​​pilikia e kaohi ana i kā lākou ʻai.

ʻAe ʻae ʻia hoʻi ke kope a me ke kī, akā pono ʻoe e hōʻalo i nā mea inu kō a me nā wai momona, i kiʻekiʻe loa i ke kō.

ʻO kahi Papa Kuhikuhi Laʻana Mediterranean no 1 Week

Ma lalo iho kahi papa kuhikuhi no hoʻokahi pule ma ka papaʻai Mediterranean.

Manaʻo ʻole e hoʻoponopono i nā ʻāpana a me nā koho meaʻai e pili ana i kāu mau pono ponoʻī a me kāu mau makemake.

PōʻakahiEnglish

• ʻAina kakahiaka: ʻO ka yogurt Greek me nā strawberry a me nā ʻoka.
• ʻAina awakea: ʻO ka sanwich palaoa piha me nā mea kanu.
• ʻAina ahiahi: ʻO kahi salakeke tuna, ʻaʻahu ʻia i ka ʻaila ʻoliva. ʻO kahi ʻāpana o ka huaʻai no ka mea ʻono.

Pōʻalua

• ʻAina kakahiaka: Oatmeal me nā hua puaʻa.
• ʻAina awakea: ʻO ke koena kālena tuna mai ka pō ma mua.
• ʻAina ahiahi: Saladi me nā tōmato, ʻoliva a me ka tī feta.

Pōʻakolu

• ʻAina kakahiaka: Omelet me nā mea kanu, nā ʻōmato a me nā aniani. ʻĀpana hua.
• ʻAina awakea: ʻO ka sanwich palaoa holoʻokoʻa, me ka tī a me nā mea kanu hou.
• ʻAina ahiahi: Lasani Mediterranean.

Pōʻahā

• ʻAina kakahiaka: ʻO Yogurt me nā hua i kālai ʻia a me nā hua hua.
• ʻAina awakea: Le lasto lasagne mai ka pō ma mua.
• ʻAina ahiahi: Salmon i hoʻomoʻa ʻia, lawelawe ʻia me ka laiki ʻeleʻele a me nā mea kanu.

Pōʻalima

• ʻAina kakahiaka: Nā hua moa a me nā mea kanu, kālua ʻia i ka aila ʻoliva.
• ʻAina awakea: ʻO ka yogurt Greek me nā strawberry, nā ʻoka a me nā hua hua.
• ʻAina ahiahi: ʻO ka hipa keiki, me ka sāleta a me kaʻuala i hoʻomoʻa ʻia.

Pōʻaono

• ʻAina kakahiaka: ʻO Oatmeal me nā hua puaʻa, nā nati a me ka ʻāpala.
• ʻAina awakea: ʻO ka sanwich palaoa piha me nā mea kanu.
• ʻAina ahiahi: Hana ʻia ka pizza Mediterranean me ka palaoa holoʻokoʻa, kāpī ʻia me ka tī, nā lau a me nā ʻoliva.

Lāpule

• ʻAina kakahiaka: Omelet me nā mea kanu a me nā ʻoliva.
• ʻAina awakea: ʻO ka pizza i koe mai ka pō ma mua.
• ʻAina ahiahi: ʻO ka moa moa, me nā mea kanu a me kaʻuala. ʻO ka hua no ka mea hoʻonoe.

ʻAʻohe pono e helu i nā calorie a i ʻole ke alualu ʻana i nā macronutrients (protein, momona a me nā carbs) ma ka papaʻai Mediterranean.

No nā manaʻo hou aku, e nānā i kēia papa inoa o 21 mau papa kuhikuhi Mediterranean olakino.

Mea ʻai māmā Meʻa Pono

ʻAʻole pono ʻoe e ʻai ma mua o 3 mau meaʻai i kēlā me kēia lā.

Akā inā ua pōloli ʻoe i waena o nā meaʻai, nui a nui nā koho meaʻai māmā:

• ʻO ka piha lima o nā nati.
• ʻĀpana hua.
• Kāloti a i ʻole nā ​​kāloti pēpē.
• ʻO kekahi mau hua a i ʻole nā ​​hua waina.
• Koena mai ka pō ma mua.
• Yogurt Helene.
• Pāleʻa ʻo Apple me ka waiū almond.

Pehea e ukali ai i ka papa ʻaina ma nā hale ʻāina

He maʻalahi loa ia e hana i ka hapa nui o nā meaʻai hale ʻaina kūpono no ka papaʻai Mediterranean.

1. Koho i ka iʻa a iʻa iʻa e like me kāu meaʻai nui.
2. E noi iā lākou e kāwili i kāu meaʻai i ka aila ʻoliva puʻupaʻa.
3. ʻAi wale i ka palaoa palaoa, me ka aila ʻoliva ma kahi o ka bata.

Inā makemake ʻoe i ka ʻōlelo aʻo aʻe e pili ana i ka ʻai ʻana i ke olakino ma nā hale ʻāina, e nānā i kēia ʻatikala.

He papa inoa kūʻai maʻalahi no ka papaʻai

He manaʻo maikaʻi mau ke kūʻai aku ma ke anapuni o ka hale kūʻai. ʻO kēlā maʻa kahi o nā meaʻai āpau.

E hoʻāʻo mau e koho i ka koho koho liʻiliʻi loa. ʻOi aku ka maikaʻi o ka meaola, akā inā hiki iā ʻoe ke maʻalahi.

• Nā mea kanu: Kāloti, ʻaka, broccoli, spinach, kale, kālika, a pēlā aku.
• Hua: ʻApala, maiʻa, ʻalani, hua waina, a pēlā aku.
• Hua hua: ʻO Strawberry, blueberry, etc.
• Nā mea kanu paʻahau: Koho i nā kāwili ʻana me nā lauʻai olakino.
• Palaoa: Berena palaoa holoʻokoʻa, pasta palaoa holoʻokoʻa, a pēlā aku.
• Legume: Lentils, pulses, beans, etc.
• Hua kukui: Nā ʻalemona, nā walnut, cashews, etc.
• Nā hua: Nā ʻano pua Sunflower, nā hua ʻupu, a pēlā aku.
• ʻAla: ʻO ka paʻakai kai, ka pepa, ka turmeric, ke kinamona, etc.
• Iʻa: Salemona, sardines, mackerel, trout.
• ʻŌpae a me ka ʻāpala.
• ʻO kaʻuala a me kaʻuala.
• Keiki
• Yogurt Helene.
• Moaʻi
• Hānai ʻia a i ʻole omega-3 i hua i hoʻonui ʻia.
• ʻO Olive.
• ʻO kaʻaila ʻoliva keu.

ʻOi aku ka maikaʻi e hoʻomaʻemaʻe i nā hoʻowalewale maikaʻi ʻole āpau mai kou home, e like me ka soda, ka ʻaikalima, ka palaoa, nā pā, nā berena keʻokeʻo, nā pahū a me nā meaʻai i hoʻoponopono ʻia.

Inā loaʻa wale kāu meaʻai olakino i kou home, ʻai ʻoe i ka meaʻai olakino.

Ka Laina Lalo

ʻOiai ʻaʻohe mea i wehewehe ʻia ma ke Kaiwaenahonua, ʻo kēia ʻano ʻai e waiwai nui i nā meaʻai mea kanu olakino a haʻahaʻa hoʻi i nā meaʻai holoholona, ​​me ka nānā ʻana i ka iʻa a me nā iʻa iʻa.

Hiki iā ʻoe ke ʻike i kahi ao holoʻokoʻa o ka ʻike e pili ana i ka papaʻai Mediterranean ma ka pūnaewele, a he nui nā puke nui i kākau e pili ana iā ia.

E hoʻāʻo i ka googling "Nā papa kuhikuhi Mediterranean" a ʻike ʻoe i kahi tona o nā ʻōlelo aʻoaʻo maikaʻi loa no nā meaʻai ʻono.

I ka hopena o ka lā, maikaʻi a maikaʻi loa ka papaʻai Mediterranean. ʻAʻole ʻoe e hoʻohoka.