He aha ka meaʻai olakino?

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I kēia mau lā, aia ka manaʻo maʻamau ʻo ka ʻai olakino he pūʻulu o nā pāpā a me nā lula e kōkua iā mākou e noho olakino a slim. A no ka hoʻokō ʻana iā lākou, pono mākou e haʻalele i kā mākou nohona maʻamau, nā kīʻaha punahele, a me nā huahana. Hoʻomaopopo kekahi poʻe i ka ʻai ʻana i ke olakino e like me ka luhi mau o nā meaʻai.

Akā ʻo ka ʻoiaʻiʻo, ʻo ka ʻai olakino ʻo ia ka manaʻo maikaʻi, hoʻonui i ka mālama ʻana i ka ikehu, hoʻihoʻi i ke kino, hoʻomaikaʻi i ke olakino… a ke hele nei ka papa inoa.

ʻO nā kumu nui no ka meaʻai olakino:

E hoemi i ka momona holoholona. E hoʻohana i nā aila olakino (e laʻa me ka ʻaila ʻoliva) no nā salakeke. E pale i nā momona trans.
Hoʻonui i ka ʻai ʻana i nā meaʻai momona i nā ʻakika momona saturated, e like me Omega3 (redfish, ʻaila meaʻai, nati).
ʻO ka ʻai ʻana i nā meaʻai i loaʻa i ka fiber (cereals, vegetables, fruits). E ʻai hou aku i nā kīʻaha piha – berena palaoa holoʻokoʻa, pāpaʻi palaoa piha, a me ka laiki ʻeleʻele. E hōʻalo i nā kīʻaha i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo a me ka laiki keʻokeʻo.
Hōʻalo i ka palai, makemake i ka kuke ʻana. E koho i ka iʻa, ka moa, ka pī, a me nā nati. E kaupalena i ka ʻai ʻana i ka ʻiʻo ʻulaʻula a me ka paʻakai paʻakikī. E hōʻalo i ka sausages, ka puaʻa, nā ʻoki anu, a me nā ʻiʻo i hana ʻia.
E pale i nā meaʻai paʻakai loa.
Ma kahi o ka waiū, e hoʻohana i nā huahana waiū fermented (kefir, yogurt, baked ryazhenka).
E ʻai ana i nā salakeke huaʻai hou a i ʻole nā hua salakeke i kēlā me kēia lā. E ʻai hou aku i nā hua o nā kala like ʻole.
E inu wai, kī, a kope paha me ka liʻiliʻi a i ʻole ke kō. E kaupalena i ka waiū (1-2 mau aniani i ka lā) a me ka wai (1 aniani i ka lā). Hōʻalo i nā mea inu kō.

Pīramid ʻai olakino a me ka pā ʻai.

Ke noho nei i loko o kahi ea o nā kau āpau, e ulu ana i nā mea kanu a me ka palaoa, a me ka mahiʻai ʻana, loaʻa iā mākou kahi manawa kūʻokoʻa e leʻaleʻa i nā ʻano huaʻai a me nā mea kanu like ʻole a puni ka makahiki. ʻO nā kuʻuna ʻāina o ka pickling a me ka fermenting e hoʻokō i kā mākou meaʻai i ka hoʻoilo a i ʻole nā kau. ʻO nā ʻano ʻai o Ukrainian meaʻai, ʻo ia hoʻi nā papa mua, ka kuke ʻana, a me ka ʻai ʻana i ka ʻiʻo, ka moa, a me ka iʻa, hāʻawi iā mākou i nā ala pono e ʻai ai i ka protein.

ʻOiaʻiʻo, nui nā huahana a me nā kīʻaha ma ka papa ʻāina e kaupalena ʻia, e like me nā ʻiʻo puhi a me nā pancakes palai.

No ka hahai ʻana i nā lula o ka ʻai olakino, pono ʻoe e kaupalena i kāu ʻai ʻana i kēia mau meaʻai: ke kō, nā pickles, nā ʻiʻo puhi, nā meaʻai palai, puaʻa momona, nā huahana pastry, nā meaʻai hiki, a me nā meaʻai mālama ʻia.

ʻO kaʻoiaʻiʻo, ʻo ka hōʻole piha ʻana i nā meaʻai "pōʻino" e pono ai ka hoʻoikaika nui a me ka makemake ikaika, a ʻaʻole pono e ʻoi aku ka paʻa ʻana o ia mau mea: inā ʻeha ʻoe i kahi ʻāpana keke, pono e mālama iā ʻoe iho. ʻOi aku ka pōʻino o ke kaumaha no ke kino ma mua o kahi keke e kōkua iā ʻoe e hoʻokō me ia. ʻO ka hoʻāʻo ʻana e ola me ka pilikia ʻole, a i ka hui like ʻana me ʻoe iho kekahi lula koʻikoʻi e hoʻohālikelike ai i ko mākou ola olakino.

ʻAi maikaʻi - kahi papa kuhikuhi no ka lā

ʻAina kakahiaka. Pono ka ʻaina kakahiaka i mea ʻai a māʻona. Inā ʻai maikaʻi ʻoe i ke kakahiaka, ʻaʻole makemake ʻoe e ʻai i ka meaʻai a i ʻole ʻai i kahi mea momona ma mua o ka ʻaina awakea.

He kūpono nā kīʻaha kīʻaha like ʻole no ka ʻaina kakahiaka. Hiki ke kuke ʻia me ka waiū a i ʻole ka wai. He maʻalahi a wikiwiki ka kuke ʻana iā lākou. E hoʻohui i nā huaʻai a i ʻole nā nati i ka porridge a ua mākaukau kahi ʻaina kakahiaka maikaʻi a ʻono. Hiki iā ʻoe ke hana i ka cheese cottage no ka ʻaina kakahiaka. Inā ʻaʻole hiki iā ʻoe ke hana me ka ʻole o ke kō, e hoʻohui i kahi meli, huaʻai, a i ʻole nā hua waina.

Pono pono ka paʻakai paʻakai i kāu ʻai. He waiwai ia i ka calcium, phosphorus, nā huaora B, a me nā mea pono ʻē aʻe.

ʻO ka ʻai ʻana i ka cheese cottage i kēlā me kēia lā e hoʻomaikaʻi i ke kūlana o kou mau kui a me kou lauoho. Inā lawa kou manawa, hiki iā ʻoe ke hana i kahi kīʻaha kīwī no ka ʻaina kakahiaka. ʻO nā omelets, muesli me nā nati a i ʻole nā huaʻai, ka salakeke huaʻai hou, a me nā huaʻai maikaʻi hoʻi no ka ʻaina kakahiaka. ʻOi aku ka maikaʻi o ka holoi ʻana me ka wai hou ʻia.

ʻAina awakea. Pono ka ʻaina awakea e piha a kaulike. Inā hana ʻoe ma kahi keʻena, ʻoi aku ka maikaʻi o ke kauoha ʻana i kahi ʻaina awakea a lawe mai paha i loko o kahi pahu mai ka home. ʻAʻole mālama ʻia ka ʻaina awakea, a he mea maikaʻi ʻole ka ʻai ʻana i nā sanwiti a i ʻole nā buns ma mua o ka ʻaina awakea. He mea maikaʻi inā loaʻa ka sopa i kāu papa kuhikuhi. Kōkua ka meaʻai wai i ko mākou ʻōpū e hana maikaʻi a hoʻomaikaʻi i ka metabolism. Hiki iā ʻoe ke kuke i ka moa, ka iʻa a i ʻole ka ʻiʻo no ka papa nui. No ka ʻaoʻao ʻaoʻao - nā mea kanu, pasta, raiki, kālua a paila ʻia paha. No ka ʻai ʻai, hiki iā ʻoe ke loaʻa i nā huaʻai, kahi salakeke o ke kāpeti hou a i ʻole beets, i hoʻomoʻi ʻia me ka ʻaila meaʻai, ka paʻakai, a i ʻole ke kī me nā kuki momona haʻahaʻa.

ʻAina ahiahi. No ka ʻaina ahiahi, nā kīʻaha meaʻai, nā salakeke meaʻai māmā, i hoʻolapalapa ʻia a i kuke ʻia paha i loko o ka ʻiʻo pālua a i ʻole ka iʻa, pilaf, a me ka buckwheat porridge. I ka hoʻomākaukau ʻana i ka ʻaina ahiahi, e hoʻāʻo e hoʻohana i ka momona liʻiliʻi a mai hoʻomoʻa i ka meaʻai i ʻole e lilo nā kīʻaha olakino i mea maikaʻi ʻole. Ma mua o kou hele ʻana i kahi moe, hiki iā ʻoe ke inu i ke aniani o kefir a i ʻole ryazhenka. Hoʻopili maikaʻi ʻia nā huahana waiu ʻawaʻawa a loaʻa kahi hopena maikaʻi i ka digestion.

ʻO kēlā me kēia papa kuhikuhi āu e koho ai, pono ke olakino, ʻokoʻa, a kaulike kāu meaʻai. ʻO ka meaʻai maikaʻi loa ka mea e loaʻa ai nā meaʻai mai nā hui meaʻai like ʻole - ka ʻiʻo, ka iʻa, ka cereals, nā mea kanu, nā huaʻai, a me nā huahana waiu. E ho'āʻo e pili i kāu meaʻai, e ʻai mau i ka manawa like, a e lawe i ka manawa like ma waena o nā meaʻai. Mai ʻai i nā meaʻai laʻa ma mua o ka moe, a haʻalele i ke kofe a me ke kī ahiahi. Hiki i kēia ke ho'āla i ka ʻōnaehana nerve a hoʻopilikia i ka hiamoe. ʻO ka meaʻai maikaʻi ke kī i kou ola maikaʻi, ikaika, a me kou kino ʻōpio, a me ka ʻike mau.