Pākaina Diet Poʻo

Anter

• Pūʻulu 1 - Nā meaʻai i hoʻokuʻu ʻia
• Pūʻulu 2 - Nā Meaʻai
• Pūʻulu 3 - Kaʻiʻo a me nā hua manu
• Pūʻulu 4 - Milk, tī a me nā momona
• Pūʻulu 5 - Cereals
• Pūʻulu 6 - Nā hua
• Nā mea maikaʻi a me nā mea maikaʻi ʻole

Lawe ka Papa Kuhikuhi i ka helu no kēlā me kēia meaʻai, a pono e hoʻohui ʻia a puni ka lā a hiki i ka hōʻuluʻulu ʻana o nā helu i ʻae ʻia i ka papa hana hōʻemi kaumaha. Pono ka helu ʻana i kēia helu no ka helu ʻana i ka nui o kāu e ʻai ai i kēlā me kēia pāʻina, no ka mea, ʻaʻole ʻae ʻia e ʻoi aku i ka helu o ka helu no ka lā.

No laila, pono e loaʻa ka pākaukau o nā kiko o ka meaʻai e kūkākūkā i nā manawa āpau āu e pāʻina ai a hoʻolālā paha i ka papa kuhikuhi o ka lā, e hui pū ana i nā meaʻai i mea e ʻae ai nā kiko i nā ʻai maikaʻi a kōkua i ka pohō kaumaha. E ʻike pehea e helu ai i nā helu i ʻae ʻia i kēlā me kēia lā.

Pūʻulu 1 - Nā meaʻai i hoʻokuʻu ʻia

Hana ʻia kēia hui i nā meaʻai i aneane ʻaʻohe calories, no laila ʻaʻole lākou e helu i nā helu i ka papaʻai a hiki ke ʻai ʻia i ka makemake ma loko o ka lā. Aia i loko o kēia hui:

• Nā lauʻai: chard, watercress, celery, lettuce, kelp, almond, caruru, chicory, kale, Brussels sprouts, fennel, endive, spinach, beet leaf, jiló, gherkin, turnip, cucumber, peppers, radish, cabbage, arugula, celery, taioba a me kōmato;
• ʻO nā mea ʻono: ka paʻakai, lemon, kālika, ka vīnega, ʻala ʻōmaʻomaʻo, ka pepa, ka lau bay, ka mint, ke kinamona, kumino, nutmeg, curry, tarragon, rosemary, ginger and horseradish;
• ʻO nā mea inu momona liʻiliʻi: kope, tī a me ka wai lemon me ka ʻole o ke kō a ʻono paha me nā meaʻono, nā sodaʻai a me nā wai;
• Kāpena kō-kō ʻole a me nā kanakē.

Hiki ke hoʻohana i nā mea kanu i kēia hui e hoʻonui i ka nui o nā meaʻai a lawe mai i ka māʻona, no ka mea waiwai lākou i ka fiber.

Pūʻulu 2 - Nā Meaʻai

ʻO kēlā me kēia punetēpu 2 piha i nā mea kanu i kēia hui e helu i 10 mau helu i ka papaʻai, a ʻo lākou: kaʻuala, zucchini, artichoke, asparagus, eggplant, beet, broccoli, ʻohe, a me nā pī, nā aniani, chives, kāloti, chayote, mushroom, cauliflower, pea hou, puʻuwai o ka pāma, ʻokela a me nā pīni ʻōmaʻomaʻo.

Pūʻulu 3 - Kaʻiʻo a me nā hua manu

ʻO kēlā me kēia lawelawe ʻana i ka ʻiʻo he 25 awelika ke awelika, he mea nui e hoʻolohe i ka nui o kēlā me kēia ʻano iʻa.

Pūʻulu 4 - Milk, tī a me nā momona

Hoʻopili kēia pūʻulu i ka waiū, nā ʻūlū, nā yogurts, ka bata, nā aila a me nā aila, a ʻokoʻa paha kā lākou helu e like me ka mea i hōʻike ʻia ma ka papa aʻe.

Pūʻulu 5 - Cereals

Hoʻopili kēia hui i nā meaʻai e like me ka laiki, pasta, pīni, ʻoka, berena a me ka tapioka.

Pūʻulu 6 - Nā hua

Hōʻike ka papa aʻe i ka helu o nā helu no kēlā me kēia lawelawe ʻana o nā hua.

Nā mea maikaʻi a me nā mea maikaʻi ʻole

ʻOi aku ka maikaʻi o kēia papaʻai i ka ʻae ʻana i ka ʻai ʻana o kēlā me kēia ʻano o nā meaʻai, me nā mea momona a me ka soda, akā ʻoiai ke mahalo mau ʻia ka palena helu. Kōkua kēia i ka noho paʻa i ka papaʻai no ka lōʻihi, no ka mea hiki ke hoʻopau i ka cal calories a me nā meaʻai ono e lawe mai i kahi manaʻo ʻaʻole e nalowale nā ​​leʻaleʻa āpau a ka meaʻai.

Eia nō naʻe, ʻo kona mea maikaʻi ʻole ka nānā nui ʻana o ka papaʻai i ka nui wale o ka calorie, ʻaʻole ia he hana e aʻo ai kekahi i kaʻai kaulike, makemake i ka ʻai ʻana o nā meaʻai olakino a me ke kaulike ʻana i nā meaola ma ka lā holoʻokoʻa.