He mea nui ka hoʻolālā i kekahi papahana olakino a maikaʻi, no laila, maikaʻi i kaʻikeʻana i nā meaʻai āu eʻai ai, hiki ke hoʻololi i kāu holomua hana. ʻO ka meaʻoiaʻiʻo, hiki i nā meaʻai kūpono ke loaʻa iāʻoe ma kāu kauʻana a kōkua iāʻoe e ola ma hope o ka pauʻana o kāu mauʻoihana. A,ʻoiaʻiʻo,ʻai i nā meaʻaiʻole, aʻoiʻole paha o nā mea a pau e hoʻopau ai i nā calories āu i puhi ai.
No laila, eia kaʻu alakaʻi i ka wā a me ka mea eʻai ai ma mua a ma hope o kāu kauʻana:
Kaʻaiʻana ma mua o kāu hana
Hiki maikaʻi keʻai i kahi'āpana iki ma mua o kāu kau hoʻolālā, akā, mai hōʻalo. ʻAʻole makemakeʻoe i ka'ōpū piha i kou wā e hana ai, akā,ʻaʻole makemakeʻoe e pōloli. Ināʻoe eʻai i kahi meaʻai nui ma mua o ka hoʻoikaika kinoʻana, hiki iāʻoe ke hoʻolālā i ka nausea, e huhū aiʻole e hopena me nā māmā.
ʻO kēlā mau pilikia a pau e hiki ke loaʻa no ka mea e pono ana i kou kino ke puhi i ka ike eʻimi i nā meaʻai a pau iʻai waleʻia eʻoe, no laila, ua hoʻonuiʻia ke koko i kāu'ōpena digestive ma muli wale nō o ka makemakeʻana o kou mauʻiʻo. E mālama i nā meaʻai mua loa a me ka māmā.
Mai hele i kahi'ē aʻe a pōloliʻoe. ʻAʻole maikaʻi ka hanaʻana ma ka'ōpū'ōpū. Hiki iāʻoe ke hoʻokaʻaka i ka meaʻai a me ka māmā. ʻO kaʻaiʻana i kahi'āʻumeʻa'āmā ma mua o ka hoʻoneʻeʻana paha e hoʻonui loa i kou momona momona.
E koho i kahi kīʻaha iki e like me kahi'āpana huaʻai, kahi mea inuʻawaʻawa aiʻole kekahi 100-hapa wai wai .
Pono ka hoʻomehanaʻana a me ka hōʻailona kai
Ināʻoe eʻai i kahi meaʻai nui, e kali iʻehā hola ma mua o kāu hana. Ināʻoe eʻai i ka pāʻina maʻamau, ponoʻoe e kali ma kahi oʻelua hola e hoʻomaka ai i kāu kauʻana. Makemake kou kino e hoʻohana i nā'ōpona'okāhaku e like me ke kumulāʻau, no laila, i loko o kāuʻai hana mua ka nui o nā'ōpona'aleʻa nui mai ka 100-ōkene i ka palaoa a me ka momona a nui ka hua a me nā huaʻai.
ʻAʻole ponoʻoe e pale i ka momona a me ka momona, akā naʻe,ʻaʻoleʻoe e koho i nā'āpana nui o nā meaʻai a me nā mea momona momona ināʻoe e hana ana i loko o ka hola aʻelua paha.
Kaʻaiʻana ma hope o kāu hana
ʻO kaʻaiʻana ma hope o ke kaulike he mea nui ia. Pono kou mauʻiʻo i nā meaʻoihana e hoʻopauʻia ma hope o ka hana kaumaha, e like me nā pāpaʻi, pūmua, a me nā electrolytes me ka potassium a me ka sodium . ʻO kahi'ōmaʻomaʻa māmā a mau meaʻai paha i loko oʻelua mau hola ma hope o ka pihaʻana o ka hana. E ho'āʻo i kahi pāpale Balance a iʻole kahi kāpīpī lean turkey ma ka 100-ōkene ka palaoaʻai piha. Wahi a kekahi poʻe akamai,ʻo ka waiūlekaleka ka mea maikaʻi loa o nā'ōpiʻa, protein, a me nā mea momona no ka ho'āla houʻana ma hope o ke kauʻana.
A Mai Poina - E inu i ka nui o ka wai
He mea nui ka hydration. Hiki ke hoʻomehana i ka wai i kou wā e wela ai. E inu i ka'ōmole o ka wai i hoʻokahi hola a ma mua o kāu kauʻana a ma hope hoʻi o kāu kauʻana. Hiki iāʻoe ke pīpī i ka wai i kāu hana. E lawe i kahiʻaila wai meʻoe aʻimi paha i nā wai puna.
Nā kumuhana:
Ke Kulanui o Nutrition a me Dietetics. "Eʻai ana ma mua o ka hoʻoulu." Loaʻa iā Malaki 10, 2016. www.eatright.org/WorkArea/DownloadAsset.aspx?id=6442451295.
Ke Kulanui o Nutrition a me Dietetics. "Pehea eʻai ai no ka hoʻoponoponoʻana ma hope o ka hoʻolālā." Loaʻa iā Malaki 10, 2016. http://www.eatright.org/Public/content.aspx?id=7082.