Bella Adams
He aha ka ʻai meaʻai olakino? ʻOiaʻiʻo, ʻaʻole kēia mau meaʻai mākaukau i hoʻopiha ʻia me nā mea pena a me nā preservatives, a me ke kō a me ka paʻakai, i hōʻike ʻia ma nā hale kūʻai kokoke i ka waihona kālā. Pono ka ʻai ʻai maikaʻi e māʻona i ka pōloli, akā i ka manawa like he liʻiliʻi nā calorie, akā lawa nā huaora, nā minela, a me nā meaʻai pono ʻē aʻe. Pono e kōkua iā ʻoe e noho maikaʻi ma waena o ka ʻaina kakahiaka, ka ʻaina awakea, a me ka ʻaina ahiahi, akā ʻaʻole pono ia e hoʻonui i kou ʻōpū.
E hoʻohana i kēia mau manaʻo meaʻai meaʻai olakino e noho maikaʻi a olakino!
Nā hua a i ʻole nā hua
Manaʻo ʻia e ʻai iā lākou ma mua a i ʻole 1 hola ma hope o ka ʻai ʻana i kahi meaʻai ʻē aʻe a ma nā mea liʻiliʻi. Loaʻa i nā huaʻai nā huaora he nui, hoʻoikaika i ke kino a me ka glucose i ka lolo, a me ka hana ʻana i kahi ʻano maikaʻi. NUI! E akahele a e hoʻomanaʻo i ka nui o nā huaʻai i loko o ka nui o ka carbohydrate. E koho i ka poʻe me ka liʻiliʻi o nā kalapona, e like me nā hua citrus.
Kefir a i ʻole yogurt
Hoʻomaʻamaʻa kēia mau huahana dairy i ka hana ʻana o ka gastrointestinal tract e hoʻomaikaʻi i ka bacteria pono i loaʻa iā lākou. Hoʻopau a pale lākou i ka hapa nui o nā hōʻailona maikaʻi ʻole e hiki ke hana ma hope o ka ʻaina kakahiaka maikaʻi ʻole a i ʻole ka ʻaina awakea: ʻūhā, ʻeha ʻōpū, kinoea, a me nā mea ʻē aʻe. E koho i kefir a i ʻole yogurt me ka ʻole o nā mea hoʻohui ʻenehana a me ka liʻiliʻi o ka momona momona (0.5-1.5%). NUI! ʻOi aku ka maikaʻi o ka huahana waiū fermented, ʻoi aku ka kiʻekiʻe o ka ʻike o nā moʻomeheu ola pono i loko.
smoothie
ʻO ka ʻai meaʻai maikaʻi e loaʻa mau i ka waiū (a i ʻole nā huahana waiū fermented) a me nā ʻano huaʻai a me nā mea kanu. ʻO kekahi o nā mea maikaʻi o ka smoothies ʻo ia ka wikiwiki a me ka maʻalahi o ka hoʻomākaukau - ʻo nā mea āpau āu e makemake ai he blender. Nui nā ʻano ʻai smoothie, akā hiki iā ʻoe ke hoʻomaʻamaʻa mau. A mai poina e inu ma waena o ka ʻai a me ka ʻai ʻai!
Nā hua kanu a me nā hua maloʻo
ʻO nā meaʻai olakino maikaʻi loa, akā he mea nui ka ʻike ʻana i nā ana: ʻoi aku ka nui o nā nati i ka momona a me ka protein, a ʻo nā hua maloʻo he kiʻekiʻe i ka carbohydrates. No ka loaʻa ʻana o ka nui o nā nati, ʻaʻole pono ʻoe e ʻai iā lākou i loko o nā lima, akā ma ka ʻāpana maoli, - 7-10 mau nati liʻiliʻi ua lawa. Hoʻohālikelike ʻia ka nui o ka nui o nā hua maloʻo.
Huamoa i hoʻolapalapa ʻia
He meaʻai maikaʻi a maʻalahi hoʻi! ʻO nā hua manu kekahi o nā kumu protein maikaʻi loa. Hāʻawi ia i ke kino i ka manaʻo o ka māʻona, akā ʻaʻole wale ia e hoʻohui i nā paona hou, akā ma ke ʻano ʻē, kōkua ia e puhi i ka momona.
lau
ʻO ka meaʻai maikaʻi loa paha, akā kakaikahi ka poʻe makemake e ʻai i nā mea kanu maka wale nō. E ho'āʻo i ka ʻai ʻana i nā lau ʻai i ʻoki ʻia (nā ʻōmato, nā kukama, a me nā pepa bele…) me kahi ʻai hou i hoʻomākaukau ʻia mai ka yogurt maoli i hui pū ʻia me nā mea kanu. E ʻoki i nā kāloti i ʻāpana a hoʻohana iā lākou e hoʻomāʻona i kou pōloli i kēlā me kēia manawa āu e makemake ai.
He ʻāpana iʻa ʻulaʻula
He kumu maikaʻi o nā ʻakika momona omega-3 olakino! Hiki iā ʻoe ke ʻōwili i ka iʻa ʻulaʻula i loko o ka pancake palaoa holoʻokoʻa a hoʻohui i kahi ʻōmato a me kahi lau basil i loko - e loaʻa iā ʻoe kahi ʻai piha e māʻona ai i ka pōloli ʻike. Inā make wai ʻoe ma hope o ka ʻai ʻana i ka iʻa, inu ʻoe i ke kī ʻōmaʻomaʻo.
