Ināʻoe he lapalapa lactose, hiki iāʻoe keʻike i ka hopena a me nā pilikia'ē aʻe inā eʻaiʻoe i nā hua meaʻai ma mua o ka holo. Akāʻaʻole pono ka pilikia o nā kānaka he nui, i ka wā e maopopo aiʻaʻoleʻoe eʻai kokoke i 1 1/2 aʻelua mau hola ma mua o ka holo . Ināʻikeʻoe i nā pilikia a GI ma kahi o kaʻaiʻana i nā hua puaʻa, e nānā me kāu kauka eʻike inā he lapalapaʻoleʻoe i ka lactose a iʻole e loaʻa i kekahi puka'ē aʻe.
ʻO ka mea maikaʻi, he nui nā mea'ē aʻe i ka waiū maʻamau e loaʻa nā pono likeʻole e like me ka waiū lactose-ʻole (no ka poʻe me ka leocose kaʻole), ka waiū launa, ka raiki raiki, a me nā mīkī e like me ka waiūmona almond.
Ināʻoe e aʻo nei no ka heihei, ponoʻoe e hana i kāu pāʻani mua ma mua o kekahi o kāu papa hoʻonaʻauao. ʻAʻole makemakeʻoe eʻai i ka meaʻai i ka kakahiaka ma mua o ka heihei aʻike i ka hopena o ka pilikia a iʻole GI pilikia. E hōʻoiaʻoe i kekahi mau meaʻono mua loa, ho'āʻo a me kaʻoiaʻiʻo āu iʻikeʻole e alakaʻi i kekahi hopena i ka wā o kāu hui.
Nā Mea Laʻa Lahui no nā mea holo
Ināʻaʻohe āu pilikia me nā hua puaʻa ma mua o ka holoʻana,ʻo ka'enela i hanaʻia me ka waikō a me ka waiū me ka waiū he mea wikiwiki a wikiwiki loa. Hiki iāʻoe ke loaʻa kahi mau kapena no ka wahie, a me ka protein e kōkua iāʻoe eʻike i ka piha. ʻO nā līlū kekahi mea inu maikaʻi loa i ka hopena hope.
ʻO kekahi huahanaʻenehana maikaʻi no ka poʻe kūkini,ʻo ka waiu wale.
ʻO ia kahi o nā mea maikaʻi loa e inu ai ma laila no ka mea he kiʻekiʻe ia i loko o ka protein a me nā'ōpelu, a laila kōkua ia me ka ho'ōla houʻana i ka glycogen a me ka hōʻemiʻana i ka hōʻino puʻupuʻu. 'Aʻohe like me ka waiū maʻamau, aia i loko o nā kaomi kūpono i ka lakō kinipona (3 gram i ke kiʻikuʻu 1 gram) e'ōleloʻia ana no ka hoʻihoʻi houʻana i ka hopena .
ʻO ka wai wai nui i ka waiūkeke balaka e kōkua nō hoʻi e pani i ka wai i nalowale i ka wela i kou wā e holo ai. Loaʻa i ka waiūmaaka kekahi mau hua B a me nā minela, e like me ka calcium, e kākoʻo ana i ka metabolism bone. Eia kekahi, uaʻike kekahi mau kukini he mea maʻalahi ka waiu daika i ko lākou'ōnaehana nalu ma hope o ka holo lōʻihi, Uaʻike nā mea he hikiʻole iā lākou ke mālama pono i nā meaʻai maʻamau ma hope koke o ka holo lōʻihi, akā, hele mālie ka waiūkeke bala.