ʻO ka meaʻai kūpono kūpono no kēlā me kēia lā no nā kaikamahine a me nā kāne

Ke luku ke kanaka i ke kino me ka meaʻai pono ʻole no nā makahiki he nui, kū nā pilikia ma muli o ka nui o ke kaupaona a me nā kīnā o waho. I ka manawa like, pilikia ka hoʻololi ʻana i kahi papaʻai maʻamau. E nānā i ka meaʻai kūpono a me ka papa kuhikuhi no kēlā me kēia lā no ka pohō kaumaha no nā kaikamahine a me nā kāne.

Inā hoʻoholo ʻoe e hoʻololi i kou nohona a hoʻololi i kāu hoʻokokoke ʻana i ka meaʻai, i ka wā mua, e kaupalena iā ʻoe iho i kahi papa hana maʻalahi. A ʻo kahi hopena, e hoʻomaikaʻi ʻoe i kāu papaʻai maʻamau a pale iā ʻoe iho i ka ʻeha e pili pū me ka ʻono ʻana i ka culinary.

He mau ʻono ko kēlā me kēia kanaka, no laila e noʻonoʻo wau i kahi papa kuhikuhi maʻalahi no kēlā me kēia lā. Inā ʻaʻole ʻoe makemake i kahi huahana, hoʻololi maʻalahi iā ia.

Nā ʻōlelo aʻoaʻo pono

• Inu wai i ka hapahā o ka hola ma mua o ka ʻaina kakahiaka. E ʻai iki no ka ʻaina kakahiaka, no ka mea i kēia manawa ʻaʻole mākaukau ka ʻōnaehana digestive e loaʻa i kahi nui o nā meaʻai.
• Inā ʻaʻohe ou ʻano ikaika o ka wī i ke kakahiaka, a laila hiki iā ʻoe ke hoʻopōkole i ka ʻōpū distanc. E hauʻoli i kahi ʻaina kakahiaka yogurt maoli me kekahi mau ʻāpana o ka berena palaoa holoʻokoʻa.
• ʻO ka oatmeal mānoanoa ma ka wai i manaʻo ʻia he mea mālama no ka ʻaina kakahiaka. I ka hopena o ka momona, hoʻohui i ka waiū. E kuapo i ke kō me ka meli.
• E inu i ka tī kīnā ʻole kō. Inā inu ʻoe i nā mea inu momona wale nō, e hoʻāʻo e hoʻololi i ke one keʻokeʻo me kahi hua maloʻo liʻiliʻi. ʻO nā huaisa, nā ʻōpelu maloʻo a me nā lā i loko o ka nui o nā fructose, i hiki ke pani i ke kō a hāʻawi i nā pono he nui.
• E hoʻomanaʻo, ʻo kaʻaina awakea kāu meaʻai momona loa. Inā makemake ʻoe e ʻai i kahi ʻono momona a i ʻole meaʻai kaumaha, hana i ka lā. ʻO ka hopena, i ka pō ʻana, ʻānai ke kino i nā mea āpau.
• Inā makemake ʻoe e ʻai maikaʻi, ʻai i nā ʻai no ka ʻaina awakea. Hoʻololi i kaʻuala a me ka pasta me nā cereala, beets, kāpeti a me nā legume.
• E ʻai i ka iʻa ʻelua i ka pule a mahu. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka ʻiʻo i hoʻokahi manawa i ka pule, inā ʻaʻole pili ka hana i ka hoʻoikaika kino. Manaʻo ʻia ʻo Stew ke koho maikaʻi loa.
• Mai hoʻokau i ka ʻaina awakea a hiki i ke ahiahi. E ʻai i kekahi mau hola ma mua o ka hiamoe. No ka pāʻina ahiahi, kūpono i nā mea kanu i hoʻomoʻa ʻia a i ʻole nā ​​salakeke i ʻaʻahu ʻia me ka aila mea kanu. Inā pōloli ʻoe ma mua o ka hiamoe ʻana, e kōkua kahi kīʻaha o kefir e kūpale me ia.

I kēia manawa maopopo ʻoe i ke ʻano o ka meaʻai kūpono. Akā ʻaʻole e ʻeha nā ʻōlelo aʻoaʻo aʻe. E ʻai lohi a mama pono i kāu meaʻai. E manaʻoʻiʻo iaʻu, ale koke ʻia kaʻai i ka meaʻai a lawe mai i kahi pōmaikaʻi iki. E hōʻemi pono ka nau ʻana i ka ʻai i koi ʻia no ka saturation.

E hoʻāʻo e hoʻokomo i nā mea kanu, nā nati, nā huaʻai a me nā huahana waiū i kāu papaʻai. Normalize lākou i ka metabolism, kahi hopena maikaʻi i ke kiʻi.

ʻO ka meaʻai kūpono no ka pohō kaumaha

Hoʻokumu ʻia kahi papaʻai olakino no ka pohō kaumaha ma ka papa kuhikuhi o nā huahana e hāpai i ka puhi ʻole ʻana i nā momona momona. I kēia hihia, ʻo ka nui o ka ʻike calorie o ka papaʻai i kēlā me kēia lā e emi ma mua o ka nui o nā calorie i puhi ʻia i kēlā me kēia lā.

Hiki i ka poʻe obesity ke lilo i ka kaumaha me ka hōʻeha ʻole i ko lākou olakino. ʻO kahi hōʻoiaʻiʻo o kēia ka ʻoiaʻiʻo o nā kaikamahine, ma hope o ka lōʻihi a me ka pono ʻole o ka papaʻai, koho i kahi papaʻai kaulike e kia ana i ka hakakā ʻana i nā paona he nui.

Nā hanana he 12 i ka lilo ʻana o ke kaupaona ma o ka meaʻai kūpono

1. Hoʻokumu ʻia ka papaʻai i nā huaʻai a me nā mea kanu. E hāʻawi i ka makemake i nā mea kanu, ʻoi aku ka liʻiliʻi o ka sucrose. Kālele ana i nā paina a me nā ʻalani i waena o nā hua. ʻO ka hui hua hua a me nā mea kanu ka waiwai i ka fiber a me nā mea olakino.
2. Inu nui. E like me ka hōʻike ʻana o ka hana, ʻo ka poʻe, ma muli o ka hassle, hoʻopau i ka wai liʻiliʻi, i hāʻawi i nā maka puʻupuʻu, mae o ka ʻili a me ke ʻano o nā pilikia digestive. No laila, inu ma ka liʻiliʻi he 8 mau aniani o ka wai i kēlā me kēia lā. E hana ana ʻo Jelly, wai mineral, compote, inu wai a kī paha.
3. Inā ʻoe e ʻimi ana i nā pūhaka lokomaikaʻi a me kahi pūhaka lahilahi, poina e pili ana i nā ʻōpikipiki maʻalahi i waiwai i nā momona, nā pōpō a me nā mea ʻono. I hoʻokahi manawa i ka pule, ʻae ʻia ʻoe e hoʻopono iā ʻoe iho me kahi liʻiliʻi o nā mea maikaʻi. Paipai wau e ʻai i ka huaʻulu a i ʻole kekahi kokoleka ʻeleʻele e hauʻoli ai.
4. No ka ʻaina kakahiaka, kūpono ka porridge - kahi kumu o ka fiber a me nā minelala. Hoʻomoʻa iā ia i ka wai me ka ʻole o ka ʻaila. ʻO ka koho ʻoi loa ka ʻoatmeal me nā hua maloʻo, ka porridge laiki me ka paukena, a i ʻole nā ​​palaoa me nā ʻaka a me nā kāloti.
5. Mai hoʻoluhi i kou wā ʻai. E hoʻopau i nā meaʻai me ka noʻonoʻo. Ua hōʻoia ʻia e nalo ka pōloli ma hope o ka hapahā o ka hola mai ka hoʻomaka o ka ʻai. Inā ʻai lohi ʻoe, e emi ana ka ʻai e hoʻopiha.
6. Hoʻololi i nā huahana hoʻopōʻino me nā analogue pono. E hoʻohana i ka meli ma kahi o ke kō, e kuapo i ka puaʻa momona no ka palaoa momona. E lilo ka yogurt homemade i mea pani no ka kalima a me ka momona momona.
7. E uē aku i nā mea inu ʻona, pia a me nā mea ʻono e kiʻi i kahi kiʻi nani a maikaʻi hoʻi. ʻOi aku kēia mau mea inu i nā caloriu a me nā meaʻai. Inā makemake ʻoe e hoʻomaha, e kaupalena iā ʻoe iho i ke kīʻaha o ka waina ʻulaʻula.
8. ʻOkiʻoki i nā ʻāpana. Hana i kēia me ka pololei a me ka ʻike. Ma kahi o ʻekolu haneli mau gram, e ʻai i ʻelua haneli, a hoʻololi i nā pā nui me nā saucers liʻiliʻi. ʻO kahi ʻāpana liʻiliʻi ma kahi pā liʻiliʻi e like me kahi ʻaina awakea maikaʻi.
9. E kipa aku i nā hale kūʻai i kahi ala nui. Ua hōʻoia nā ʻepekema e kūʻai ka poʻe pōloli i kahi nui o nā meaʻai kūpono ʻole no ka manaʻo o ka pōloli.
10. Ke hakakā mau nei i ke kaumaha a me ke koʻikoʻi. Me ka ukana kaumaha ma ka ʻōnaehana haʻalulu, ʻai nui kahi kanaka a ʻaʻole hiki ke lawa. ʻO ke mele, nā hele a me ke kamaʻilio e kōkua maʻamau i ka mokuʻāina.
11. ʻO ka papaʻaina ke kī o ke kūleʻa. Kūʻai i nā meaʻaiʻai, hoʻāʻo a hoʻāʻo i nā hui ʻono hou. ʻOluʻolu ka meaʻai olakino.
12. Mai ʻai hou ma hope o ka 7pm. ʻOiai inā he ʻōwili leʻaleʻa i loko o ka pahu hau, ʻaʻole he ʻanuʻu i loko o ka lumi kuke. Inā huhū ka manaʻo o ka pōloli, inu i kahi kefir a ʻai i ka ʻāpala.

E nānā i kekahi o nā ala kahiko e hakakā i ke kaupaona. E waiho i ka pākaukau me ka pōloli iki. A ʻo ka hoʻoikaika kino, ka hulahula ʻana a me ka ʻauʻau ʻana e kōkua i ka mālama ʻana i ke kino i ke kūlana kūpono. ʻOiai inā ʻaʻohe ʻaoʻao ākea no ka overweight, e hana ʻoe iho.

ʻO ka meaʻai kūpono no nā kaikamahine

Hoʻohuli ʻia ke olakino kanaka e nā ʻano like ʻole - ka hoʻoilina, ke kaiaola, ka hoʻomanawanui ahonui a me ka nohona. ʻO kahi kuleana nui i ka mālama ʻana i ke olakino a me ke olakino e pāʻani ʻia e ka meaʻai, kahi e hoʻopili ai i ke ʻano o ka ʻili, ka hana o nā ʻōnaehana kūloko a me nā ʻoihana, a me ka palekana.

Makemake nā kaikamahine i ke ʻano o ka meaʻai kūpono. E kamaʻilio e pili ana i kēia.

• Pili nā meaʻai kūpono kūpono i nā mea he nui. ʻO kēia nā minelala, nā wikamina, nā momona, nā protein, nā wīwī a me ka wai. Paipai ʻia lākou e hoʻopau ʻia i ka nui kūpono, ʻoiai ʻo ka oversaturation a ʻo ka hemahema paha e kau i nā pilikia olakino.
• E ʻai i nā meaʻai liʻiliʻi ma ka liʻiliʻi he ʻeono manawa i ka lā. Pono ka hapa nui o nā meaʻai i kēlā me kēia lā i ka ʻaina awakea a me ka ʻaina kakahiaka. E māmā ka ʻaina awakea. E ʻai kāu ʻaina ahiahi a hiki i ka 8pm.
• Hoʻokumu ʻia ka meaʻai kūpono pololei no nā kaikamahine i nā hua a me nā lau. ʻIke lākou no 40% o ka papaʻai o kēlā me kēia lā. ʻO ka ʻai ʻana i ka nui kūpono o kēia mau meaʻai e hāʻawi i ke kino me ka fiber, nā wikamina a me nā minelala.
• Manaʻo ʻia nā cereala a me nā palaʻai i nā ʻāpana hoʻohui o ka meaʻai kūpono. Pono e hoʻopili i ka papaʻai a kēlā me kēia kaikamahine i ka laiki kāwili, kahi mea hoʻoweliweli maikaʻi. Hoʻomaʻemaʻe ia i ke kino o nā toxins. ʻAʻole ʻeha nā kaikamahine e ʻai i nā nati, kahi kumu o ka fiber dietary a me ka potassium.
• Hoʻokomo ʻia ka wai, iʻa, ʻiʻo a me nā huahana waiū i ka meaʻai kūpono.
• Hoʻololi i nā meaʻai calorie kiʻekiʻe me nā meaʻai calorie haʻahaʻa. E hoʻomanaʻo, ʻo ka nui o nā calorie i kēlā me kēia lā no ke kaikamahine awelika ʻaʻole i ʻoi aku ma mua o 1800 kcal.

Nā ʻōlelo aʻoaʻo wikiō

ʻO kahi papaʻai noʻonoʻo maikaʻi no nā kaikamahine e pili ana i ka hoʻohana ʻana i nā nui o nā momona, nā mea momona, nā paʻakai a me nā kō, a me nā meaʻai i hana ʻia me nā ʻoihana. Mālama ia i ke olakino a hoʻolōʻihi i ka wā ʻōpio.

ʻO ka meaʻai kūpono kūpono no nā kāne

ʻOkoʻa ka meaʻai a ka poʻe. Inā pono kahi huahana no kekahi kanaka, weliweli ia no kekahi. Nānā mākou i ka papaʻai o nā wahine, i kēia manawa e kūkākūkā mākou i ka meaʻai no nā kāne a me nā menus no kēlā me kēia lā.

ʻOiai makemake ʻole nā ​​kāne e ʻimi i nā mea kīhini, pono nā wahine e kaohi i ka meaʻai o ka moekolohe ikaika.

1. Pono ka nui o ke kāne i ka ikaika. Hoʻoikaika nui nā kāne, a hele pū ka hana me ka hoʻoikaika kino. Ma muli o ka nui o ka nui o nā mākala, koi lākou i ka meaʻai calorie kiʻekiʻe.
2. ʻO ka nui kūpono o nā calorie no ke kāne maʻamau e komo ʻole i ka hana kino kaumaha he 2500 kcal. Manaʻo ʻia nā ʻōpikipiki paʻakikī i kumu o ka ikehu, no laila e hoʻokomo ʻia nā cereal, nā huaʻai, nā palaoa a me nā mea kanu i ka papaʻai a nā kāne.
3. ʻO nā momona o ka lau nahele e kaena no ka waiwai nui o ka ikehu. No laila aʻoaʻo wau i nā kāne e ʻai pinepine i nā ʻanoʻano, nā nati, nā ʻākala a me ka aila mea kanu. ʻO ka nui o ka ikehu olakino i ka iʻa aila, kahi mea waiwai pū kekahi i nā huaola momona-momona.
4. Pono pū ke kino kāne i ka protein, ʻo ka helu o kēlā me kēia lā he 100 gram. Kākoʻo kēia mea i ka nui o nā mākala a pili i ka hoʻohou hou ʻana o ka pūnaewele. Mālama ka Protein i ka hana kūpono o ke kino, hoʻoponopono i nā hormones a hoʻonui i ka metabolism.
5. ʻO kaʻiʻo Lean, nā huahana waiū, nā nati, a me nā lau lau i manaʻo ʻia he mau kumu protein. E hoʻāʻo e lawelawe i ka moa, ka moa, ka tī, kefir, ka pī, nā mea kanu, ka ʻai lāpaki, ka waiū a me ka tī liʻiliʻi ma ka pākaukau o ke kāne.
6. Nui a hewahewa nā huahana i loaʻa e kōkua i ke kāne kāne e hana pono. Ke kamaʻilio nei mākou e pili ana i nā meaʻai waiwai i ka phosphor, zinc, protein a me nā huaora e hoʻonui ai i ka hana testosterone. ʻO ka mea nui ka zinc, kahi hemahema e hiki ai i ka palaka.

E kākau pono i nā inoa o nā meaʻai a nā kāne e ʻōlelo ai e hoʻopau i nā mea liʻiliʻi i kāu papa diary. Ke kamaʻilio nei mākou e pili ana i nā meaʻai e hoʻonui ai i ka hana ʻana o nā homone wahine - pia, kope, sausages, soybeans, peas a me nā meaʻai maʻalahi. Eia kekahi, mai hoʻokomo i nā meaʻai i loaʻa nā mea hoʻohui kemika i kāu papaʻai.

Hāʻawi ka papa kuhikuhi kanaka kūpono i ka mahele kūpono o ka meaʻai i ka lā holoʻokoʻa. Pono i kēlā me kēia kāne ke pāʻina kakahiaka, kahi ʻaina awakea, a me ka hoʻopiha hoʻopiha ʻana i ka ʻaina awakea. A inā hana kekahi kāne i ka hana kino, aʻoaʻo ʻia ʻo ia e inu nui.

ʻO ka meaʻai kūpono no nā keiki

Makemake nā mākua inā e ʻai pono ana kā lākou keiki. ʻOiai ʻo ka moʻolelo e pili ana i ka meaʻai olakino, e noʻonoʻo kākou i ka meaʻai pēpē, i hoʻokumu ʻia i ka hoʻonohonoho kaulike o nā mea trace a me nā meaola.

ʻO ka helu o nā calorie, nā kālika, nā protein a me nā momona i ka makahiki o ke keiki a ʻaʻole ʻike kēlā me kēia makuahine i kēia mau helu. Maʻalahi ka hānai ʻana i kāu pēpē inā ʻoe e hāhai i kahi papa kuhikuhi i kēlā me kēia lā.

• Pono ke kūpono o ke keiki i ka makahiki kūpono. ʻAʻole hiki iā ʻoe ke hāʻawi i kāu pēpē i ka meaʻai i ʻae ʻia no kahi keiki ʻelua makahiki. ʻOiai he ʻono ka meaʻai, ʻaʻole ia he kumu e pōmaikaʻi ia. A paipai ʻia e hāʻawi i nā keiki i ka meaʻai hou i hoʻomākaukau ʻia.
• Manaʻo ʻia ka regimen hānai he mea nui like. A paipai ʻia e hānai ʻia nā keiki hānau hou i ka noi. I ka wā e hiki mai ana, hiki i ka papaʻai a nā keiki ke hoʻoponopono. Pono ka nui o nā meaʻai e pono ai, no ka mea ʻaʻole pono ka pōloli a me ka ʻai nui.
• I ka pae mua o ke ola, manaʻo ʻia ka waiū umauma ka meaʻai nui o ke keiki. I ka hala ʻana o ka manawa, hoʻolauna ʻia nā meaʻai kōkua i loko o ka papaʻai. E hoʻomaka me kahi puna liʻiliʻi, e hoʻonui iki ana i ka leo i ʻelua haneli mau gram.
• Hōʻoiaʻiʻo nā kauka ʻo ka huahana pono loa no ke kino o ke keiki he ʻāpala. Hoʻopau nā waikawa hua i nā koʻohune putrefactive a pale i ka ʻōpū o ka pēpē. Loaʻa i nā ʻōpala ka nui o nā wikamina a me nā meaola.
• ʻO kāloti a me broccoli i ka lua o ka wahi ma nā ʻōlelo o nā pono. Kūpono ke kāpeti no ka hana ʻana i ka supaola, a ma ke kumu o nā kāloti me ka hoʻohui ʻana o ka ʻāpala, paipai wau e hana i kaʻuala i kāwili ʻia a i ʻole ka wai momona.
• Kālika a me ka ʻakaʻakai e pani i nā kolu kiʻekiʻe. ʻAʻole makemake kahi keiki i kēia mau lau ʻai maka, akā aʻoaʻo wau iā ʻoe e hoʻohana pono iā lākou i ka hoʻomākaukau ʻana i nā kīʻaha ʻē aʻe.
• Kūpono ʻole ka meaʻai pēpē me ka ʻole o nā cereala. E hāʻawi iā lākou i nā keiki mai ka wā kamaliʻi a i kēlā me kēia lā. ʻO ka iʻa, ka ʻiʻo, ka waiū a me nā hua manu hoʻi maikaʻi no nā keiki.

E hoʻomanaʻo, he nui ke kālā no ka hoʻokō piha ʻana i nā loina e kū nei i kuhikuhi ʻia e ka meaʻai kūpono, ʻoiai he kiʻekiʻe ke kumukūʻai o ka meaʻai. Akā ʻaʻole pono ia e mālama i ke olakino o ke keiki.

Mai hāʻawi i nā pēpē allergy-kumu i nā meaʻai a i ʻole mālama i nā huahana me nā lepili kala ʻalani. Ke kamaʻilio nei mākou e pili ana i ka soda, crackers, chips a me nā mea ʻono ʻino ʻē aʻe.

ʻO nā meaʻai maikaʻi maikaʻi he nui nā pono. Hāpai ia i ka ikehu noʻonoʻo, kahi hopena maikaʻi i ka hoʻomanaʻo, ʻike a me ka ikaika o ka noʻonoʻo o ke kanaka. ʻO ka ʻai ʻana i ka meaʻai olakino e hāʻawi ai i kahi ʻano nui o ka hauʻoli, hoʻonui i ke kani o ke ʻano o ke kino a me ka noʻonoʻo, kahi e lōʻihi ai no kahi manawa lōʻihi.

ʻAʻole hoʻopau ka meaʻai olakino i nā mālama ikehu o ke kino no ka digestion a loaʻa i kahi kanaka ka ikaika e hana. Inā ʻai pololei ʻoe no ka manawa lōʻihi, e kōkua ia i ka hoʻopau ʻana i ke kaumaha a hoʻopau i ka hōʻino ʻana i ka ʻōnaehana pale. Ike iā' oe!

E nānā i ka wikiō: Hawaiian Words u0026 Phrases with Moanas Aulii Cravalho. Teen Vogue (Iune 2024).