Makemakeʻoe e hoʻonui i ka ikaika? ʻO nā meaʻai āu eʻai ai,ʻo ia wale nō ka bila i ka manaʻo perkier i kēlā lā i kēia lā.
Pono kou naʻau a me kou kino i nā meaʻenehana nuiʻekolu (carbohydrates, momona, a me ka protein), aʻo ka loaʻaʻana o nā kumukūʻai pono e hiki iāʻoe ke hoʻoikaika. Ma kahi o ka hapalua o kāu mau calorie e hele mai mai nā'ōpelu, e like me 30 pakeneka mai ka momona a ma kahi o 20 pakeneka mai ka pilina.
ʻIke wau i nāʻano kumuhana waiwai launa e pili ana i kēlā mau pākēiho, aʻike paha iāʻoe he meaʻai iʻoi aku i ka momona a iʻole i lalo i nā'ōkuhi , akā naʻe, ponoʻoe i nā mea kānakoluʻekolu.
Hoʻonui ka Meaʻai Meaʻai i kou Energy
E hoʻomau i ka palekana o ka meaʻai ma ka hoʻolālāʻana i kāu mauʻai a me nā pōpilikia. ʻO ke kūpono, pono iā lākou a pau e komo i kahi o ka protein, nā kāhuʻalulu a me ka momona. ʻOi aku ka maikaʻi, koho i nā meaʻai a pau, aiʻole nā meaʻai maʻamau i hoʻoponopono ikiʻia ma mua o nā meaʻai a me nā huahana i hoʻoponoponoʻia me nā sukalina hou.
E hoʻomaka me kahi punaehu lāʻau olakino, e hoʻonui i kahi huaʻai aiʻole meaʻai (aʻoi aku paha ma mua o hoʻokahi),ʻo kahi hua liʻiliʻi a me kekahi mea me kahi momona liʻiliʻi. ʻO kahi laʻana, hiki i ka'ōpōpō ke hana i kahi'āpana o ka palaoa piha i ka meaʻala me ka pīniʻepa a me ka maiʻa. Hiki i ka meaʻala a me ka maile ke hāʻawi aku i nā'ōpalu āpau e pono ai no ka ikehu, me kahi fiber, aʻo ka pīnikini e hoʻopili i ka pilikino a me kekahi momona maikaʻi.
No ka'ā'ā awakea o ke kakahiaka, koho i kaʻaina Kariki Greek a hāʻawi i nā hua hou a me nā nati.
Hiki iā Lunch ke hana i ka wūwī turkey me ka wahi i ka palaoa palaoa a pau me ka salakeke ma kaʻaoʻao. No kaʻaina awakea, eʻoluʻolu i kahi'ōmole salmon me ka lauiki laiki a me ka'ōpena.
E nānā i ke kumuhana? ʻO kēlā me kēia meʻa a me ka'āpena he pahuhuka paʻakikī, kekahi pūmua, a he momona liʻiliʻi a me kahi huaʻai a hua paha.
E mālama like me nā hola kau
Hiki iāʻoe keʻimi i kaʻaiʻana i kāu meaʻai i nā manawa kūpono i kēlā lā i kēia lā e kōkua iāʻoe e mālama i ka meaʻai maikaʻi a me ka ikaika no ka meaʻaʻoleʻoe e pōloli loa.
E huli i kahi'ōʻai meaʻai maʻamau e hana noʻoe. Hoʻomaopopo kekahi poʻe iʻekolu mauʻai nui i kēlā lā i kēia lā, akā pahaʻekolu mauʻai liʻiliʻi aʻelua aʻekolu mau'āpana'āpanaʻoi aku ka maikaʻi noʻoe. ʻAʻole pono kāuʻaiʻana e like ka nui. Malia paha makemakeʻoe i kaʻaina kakahiaka nui a me kaʻaina awakea, aiʻole pahaʻoe e makemake i kahi pōpōpō iki, kahi pōpō awakea, a me kaʻaina awakea a me ka mea nui. Akāʻo nā meaʻai āpau a me nāʻanoʻai e koho aiʻoe, e hoʻomau i ka nohoʻana i loko o kāu mau kaloi pono'ī i kēlā me kēia lā.
E mālama i ka maʻiʻona a me ka waiʻona
Makemakeʻoe e pono e hoʻomaka i kēlā lā i kēia lā me ka nui o ka caffeine? Ma muli o ka helu o nā keke kope kope aʻu e hoʻowalewale nei i nā lā a pau, ke'ōlelo nei au he mea maʻamau. Akā,ʻehia ka nui o ka caffeine? Ponoʻoe e hāʻawi i kāu kīʻaha kakahiaka (aʻelua paha)?
Aʻole iki. Hoʻokahi aʻelua paha kafe ka maikaʻi, akā ināʻoe e inu nui aʻe i kēlā, hiki i ka manawa e oki ai i nā mea'ē aʻe, i ka mea inā e hoʻonāukiuki ka meaʻai iāʻoe. E hoʻololi i ka'ōmaʻomaʻa, i ka liʻiliʻi ka liʻiliʻi ma mua o ke kafe, aiʻole ia e inuʻole i ka meaʻaila liʻiliʻi ma ka awakea a me ke ahiahi.
E nānā i kāu inuʻawaʻawa inā makemake mauʻoe i nā meaʻona o nā kāne. ʻO kahi inu paha he pono paha, akā,ʻo kahi inu waiʻona nui paha hiki ke hoʻopili i ka hiamoe, aʻo ka mea inu,ʻo ka inuʻana i ka nui o ka waiʻona e alakaʻi ana i kahi pale a me ke kakahiakaʻeleʻele.
Nā kumuhana:
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013.
Kaʻahahui o ka 'ahahui ma ka'onaʻona a me ka Alcoholism. "E hiamoe, moe a me ka waiʻona." http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm.
Smolin LA, Grosvenor, MB. "Nutrition: Science and Applications." ʻO ka'Ōleloʻekolu. Wiley Publishing Company, 2013.
ʻO'Alahui Hui PūʻIa Hui PūʻIaʻoʻAmelika Huipūʻia a me ka United Health Health Department. "Nānā Dietary no nāʻAmelika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.