ʻO ka mea a nā ʻelemākule e ʻai ai e hoʻemi i ka paona

Anter

• Menu no ka poʻe ʻelemakule e lilo i ka paona
• Nā ʻōlelo aʻoaʻo ʻē aʻe e lilo kaupaona
• ʻO ka mea a nā ʻelemakule e ʻai ʻole ai e hōʻemi i ka paona
• E nānā pū: nā hana 5 no ka poʻe ʻelemakule e hana ai ma ka home.

No ka hōʻemi ʻana i ke kaumaha a hiki i ke kaupaona kūpono, pono i nā ʻelemākule e ʻai i ke olakino a me ka ʻole o ka hoʻonui ʻana, e kāpae ana i nā meaʻai hana a hana ʻia, a hāʻawi i ka makemake i nā meaʻai e like me

• Palaoa palaunu, laiki palaunu a me pasta pono;
• ʻO nā ʻiʻo a me nā iʻa e like me ka moa ʻili ʻole, ka ʻāke, ka sālona, ​​ke kai kai, dorado a iʻa paha;
• ʻOi aku ka liʻiliʻi o nā hua calories a me nā hua ʻole i pā ʻole ʻia, e like me ka strawberry, watermelon, kiwi, apple a pear paha.
• Nā huaʻai holoʻokoʻa, nā palaoa palaoa, nā palaoa, nā ʻoka, nā nati a me nā ʻanoʻano;
• Nā mea kanu a me nā mea kanu;
• ʻO ka waiū skimmed a me nā huahana waiū wīwī e like me ka tī Minas a i ʻole ka yogurt maʻamau.

ʻO ka ʻai mau ʻana o kēia mau meaʻai e lilo ka poʻe ʻelemākule i ka paona a hiki i ko lākou kaumaha kūpono, pono ia e hōʻemi i ka makaʻu o nā maʻi e like me ka hahau ʻana, ke koko kiʻekiʻe, ʻano diabetes 2, nā pilikia puʻuwai, ka puʻuwai puʻuwai, ka maʻi ʻaʻai a me ka anemia, no ka laʻana.

Menu no ka poʻe ʻelemakule e lilo i ka paona

ʻO kahi laʻana o kahi papa inoa no nā ʻelemakule e lilo i ka paona:

• ʻAina kakahiaka: 1 kīʻaha o ka waiū skim a me 1 ʻāpana o ka wholemeal me nā minas tī; aiʻole 1 kīʻaha o ka wai maoli a me 2 toast āpau me 2 ʻāpana o ka tī Minas;
• Hoʻohui: 1 huaʻai a me 2 mau kuki kihi; aiʻole 1 ʻāpana berena rai; a i ʻole 1 kīʻaha kī tī ʻole a me 1 mau hua;
• ʻAina awakea: 100 g o salmon i kalai ʻia me 300 g o nā mea kanu i kālua ʻia a me 1 mau huaʻai no ka mea hoʻonoe; aiʻole ka umauma moa i hoʻomoʻa ʻia me ka saladi a me 50 g laiki 1 huaʻai no ka meaʻono;
• ʻAina awakea: 50 g berena wholemeal me nā minas cheese a me 1 yogurt maoli; aiʻole ka mea hoʻonani hua;
• ʻAina ahiahi: 250 g o ka waiū momona i hoʻomoʻa ʻia i ka umauma moa me 1/2 aubergine;
• ʻAina ahiahi: 1 yogurt mālamalama; a i ʻole 1 kīʻaha o ka waiū skimmed me 2 mau kuki kihi.

Ma waho aʻe o ka ukali ʻana i ka papa kuhikuhi kaumaha, he mea nui ka inu ʻana ma ka liʻiliʻi he 1,5 liters o ka wai i kēlā me kēia lā a me ka hoʻoikaika kino. E ʻike i nā hana ʻoi loa e hoʻomaʻamaʻa ai ma: Nā hoʻomaʻamaʻa ʻoi loa no ka poʻe ʻelemākule.

Nā ʻōlelo aʻoaʻo ʻē aʻe e lilo kaupaona

ʻO nā ʻōlelo aʻoaʻo ʻē aʻe no ka poʻe ʻelemakule e lilo i ka paona:

• Hōʻalo i ka haʻalele ʻana i ka pāʻina, e hana ana i 6 mau lā i ka lā;
• E hoʻēmi i ka paʻakai i kāu papaʻai e kōkua ai i ka pale ʻana i ka wai a me ke kahe o ke koko kiʻekiʻe ma o ka pani ʻana iā ia me nā mea kanu ʻaʻala. E ʻike pehea e hoʻēmi ai i ka ʻai paʻakai;
• Heluhelu i ka lepili ʻai e ʻike ai i ka nui o ke kō i kēia manawa, a ʻo kekahi mau inoa ʻē aʻe e like me syrup kānana, molases, syrup, raiki, wai kō, fructose, sucrose, dextrose a maltose paha, no ka laʻana. E heluhelu hou aʻe ma: 3 mau ʻanuʻu e hōʻemi ai i ke kō kō;
• Hōʻalo i nā mea ʻono hoʻopunipuni, makemake i ka mea momona Stevia kūlohelohe;
• ʻO ka kuke mahu: kōkua i ka lilo o ke kaupaona no ka mea ʻaʻole pono e hoʻohui i ka aila, ka ʻaila ʻoliva a me ka waiūpata e kuke ai. E ʻike pehea e māhu ai i ka kuke ma: 5 mau kumu maikaʻi e hoʻāhu ai i ka mea kuke.

E ʻike pū i nā ʻōlelo aʻoaʻo a ka nutristist no ka pohō kaumaha.

ʻO ka mea a nā ʻelemakule e ʻai ʻole ai e hōʻemi i ka paona

No ka hōʻemi ʻana i ke kaumaha, mea nui ia ʻaʻole e ʻai nā ʻelemakule i nā meaʻai momona i ka momona a me ke kō e like me:

• Nā meaʻono, nā pōpō, nā pizza, nā kuki;
• Palani Farani, nā kuki i hoʻopihapiha ʻia, nā ʻaikalima;
• ʻO ka papaʻai a i ʻole nā ​​meaʻai māmā, a me nā meaʻai ʻoihana a me nā mea i hana ʻia;
• Nā meaʻai i palai ʻia, nā sausages a me nā meaʻai māmā;
• Fʻai-ast a me nā mea hoʻonani hana.

Eia kekahi, pono i ka poʻe ʻelemākule e hōʻalo i ka inu lama a me nā mea inu momona.

E nānā pū: nā hana 5 no ka poʻe ʻelemakule e hana ai ma ka home.