1 - Nā meaʻai no ka noʻonoʻo
Uaʻike mākou he nui nā nīnau e pili ana i nā mea heluhelu e pili ana i nā meaʻai eʻai ai, pehea keʻano o nā meaʻai e hahai ai a me nā meaʻai nā mea e pono ai keʻano.
ʻO nā kūkākūkā e pili ana i ka meaʻaiʻole ponoʻole ka manaʻo nui paʻakikī. Makemake mākou e hoʻohaʻahaʻa i kāu noʻonoʻo - eia ka mea e pono aiʻoe eʻike.
2 -ʻAʻohe Pale Make Loa
Hoʻopauʻia nā meaʻai meaʻai i nā'āpana kai a pau a iʻole nā kānāwai koʻikoʻi loa. Hiki iāʻoe ke lilo i kekahi kaumaha i ke hoʻomaka (inā hiki iāʻoe ke kū i kēia mea), akāʻo ka hapa nui o nā diaters loaʻa ke kaumaha ma hope o ka pauʻana o kaʻai. ʻO kaʻaiʻana i ka meaʻai kaulike me ka helu pono o nā calorie ke ala maikaʻi loa e nānā i kou kaumaha.
- No ke aha i hewa ai nā pō make?
- Pehea e hahai ai i kaʻaʻai Puʻupuʻu Loa Loa
- Nā'Uina heʻumi e Noʻonoʻo i kahiʻAi Ola Loa
- Ehia mau calories e pono iaʻu?
3 - Loaʻa paha iāʻoe kahi mea hou
Wahi a ka Dietary Guidelines no nāʻAmelika, 2015-2020,ʻaʻole lawa ka fiber i ka kanaka maʻamau. Makemakeʻoe i ke kiko no ka'ōnaehana'ōnaehana digestive maikaʻi, aʻo kekahiʻano o ke fiber e hiki ke kōkua i ka hoʻoponoponoʻana i ka cholesterol. E hoʻonui i kou iʻai ma kaʻaiʻana i nā'ōpū, nā lemu, nā hua me nā huaʻai.
4 - Loaʻa paha iāʻoe nā hua a me nā huaʻai hou aku
Hele pololei kēia me ka fiber. ʻAi nā kānaka eʻai i nā hua a me nā huaʻai ponoʻole, he mea kaumaha no ka mea he haʻahaʻa lākou i nā calorie, kiʻekiʻe i ke fiber a kiʻekiʻe loa i nāʻano huameʻa, nā minera a me nā pono pono'ī. E hōʻiliʻili i nā hua a me nā huaʻai hou i kāuʻai ma kaʻaiʻana i nā salamona hou (e nānā i nāʻaʻahu kāleka kiʻekiʻe),ʻai i nā hua hou, a me kaʻai ma nā mea maloʻo ma mua o nā'āpana.
- Loaʻa i nā huaʻokoʻa a me nā mea uluʻai ma kāuʻaʻai
- 4 Nā manaʻo hou no ka lawelaweʻana i ka hua
- Ka lawelaweʻana i nā huaʻai no nā hua a me nā huaʻai he 18
- Ehia mau pahuʻai o nā huaʻai e pono aiʻoe i ka lā?
5 - E hiki ke hōʻailonaʻia nā inoa o ka hōʻailonaʻai
Pono nāʻai a pau i hoʻonohonohoʻia a hoʻopihapihaʻia he mau lepili Nutrition Facts, e hiki ke kōkua iāʻoe e hoʻoholo inā makemakeʻoe e kūʻai i ka huahana. Hōʻike nā lepili i ka heluʻana o ka kalo a me nā meaʻai kūpono ma ka lawelaweʻana i ka meaʻai, akā ponoʻoe e makaʻala e nānā i ka nui o ka nui o ka lawelaweʻana - hiki iāʻoe ke hoʻopauʻelua aʻekolu paha mau lawelawe i kahi noho. Ponoʻoe e makaʻala me nā kuleana e hiki ana i mua o ka hōʻailona. Ke hoʻohanaʻia nei kēia mau koi e kūʻai aku i ka huahana, a oiaiʻo lākou ke akamai maoli, hiki iā lākou ke hoʻopunipuni.
- Pehea e heluhelu ai i nā mea ponoʻole
- Mai hoʻohanaʻoe i nā inoa inoaʻoʻoleʻa
- Nā Pono Meaʻai a me nā Palapalaʻana
- Pehea e hōʻoki ai i kāu mau makai
6 - Ponoʻoe e makaʻala me nā meaʻai kīʻaha
Hiki iāʻoe ke kūʻai aku iā lākou ma kahi kokoke i kahi hale kūʻai. A ma keʻano, ua palekana lākou ma hope o ka hahaiʻana i nā kuhikuhi o ka lepili, akā, no ka meaʻaʻole i hoʻoponoponoʻia a hoʻokumuʻia paha lākou,ʻaʻole pahaʻoe e loaʻa i ka mea hana āu e manaʻo nei. ʻO kekahi mau mea hoʻopihapiha, e like me ka hao, ka huaora A, a me ka hua B-6 hiki ke hoʻololi i nā pilikia ināʻoe e lawe nui. E pāʻani pono a kamaʻilio pū me kāu mea mālama ola ma mua o ka laweʻana i nā meaʻai kīhāpai ma waho o nā māmā hua liʻiliʻi.
- 5 Nā manaʻo no ka kūʻaiʻana i nā mea'ānai Dietary
- ʻO ka palekana palekana, ka hoʻoponopono, a me ka hoʻolālāʻana
- Nā Pōmaikaʻi a me nā Loaʻa o nā Hōʻailona Dietary
- 5 Nā mea eʻike ai e pili ana i nā meaʻai kīnā no nā keiki
Nā kumuhana:
> HuiʻAmelika. "No-Tips Diet Tips." Hōʻikeʻia i ka lā 11 o Iulai, 2015. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/No-Fad-Diet-Tips_UCM_305838_Article.jsp#.WJyRdLYrJ0t.
Nā Papa Hana Hoʻonaʻauao o ka Moku'āina, Office of Dietary Supplements. "Nā Dietary Supplements." Ua hoʻoponoponoʻia i ka lā 24 o Iune, 2011. http://ods.od.nih.gov/factsheets/DietarySupplements-HealthProfessional.
ʻO'Alahui Hui PūʻIaʻoʻAmelika Hui PūʻIa a me United Department of Health and Human Services. "Nānā Dietary no nāʻAmelika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.
ʻO kaʻaiʻana a me ka lāʻau hoʻomau lāʻauʻoʻAmelika Huipūʻia. "Nānā Hōʻaikai Meaʻai." Hōʻikeʻia i ka lā 1 o Iulai, 2016. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm2006828.htm.