He aha ke ʻano o ka papaʻai kūpono?

I kēia manawa, nui nā manaʻo e pili ana pehea mākou e ʻai ai, i nā ʻāpana hea mākou e hoʻohui ai i nā protein a i ʻole nā ​​carbohydrates, ehia mau ʻāpana o nā hua e pono ai e ʻai i kēlā me kēia lā a me kahi papa inoa lōʻihi o nā mea ʻē aʻe e pono ai mākou e hoʻohui i nā "diet diet", nā māka o nā lulu a me nā kalimaʻai, a pēlā aku.

Akā maoli, He aha ke ʻano o ka papaʻai kūpono? ʻO kēia ka mea a mākou e hoʻāʻo ai e hōʻike i kēia lā i kā mākou ʻatikala, e hāʻawi nei i ka ʻike me nā mea hiki ke hiki ke mālama ʻia kahi kumuhana nui nui na mākou, e like me ka meaʻai. 

Nā huahana meaʻai

Pono ka meaʻai no ulu o ko ke kanaka ola. Hiki ke hoʻokokoke ʻia kēia mai nā manaʻo ʻelua: ʻo ka physiological koʻikoʻi o ka meaʻai e hoʻopiha ai i kahi pono nui e ola ai, a me nā mea noʻonoʻo e hana ai i nā mea ʻono a me nā ʻaʻala e hoʻohauʻoli ai i ka ʻai ʻana, a me ka hoʻomākaukau ʻana i nā pā i kahi kiʻi maoli. , gastronomy.

ʻLelo mau ʻia ka pono o ka papaʻai maikaʻi lauwili a no kēia kumu, pono mākou e nānā pono i kāna ʻano o nā kala: ʻoi aku ka nui o kā mākou pā a me kā mākou meaʻai i kēlā me kēia lā, ʻoi aku ka maikaʻi. Kōkua kēia i ka like ʻole o nā huahana meaʻai i loaʻa iā mākou, ʻo ka nui o nā ʻano kīʻaha like ʻole a momona hoʻi hiki iā mākou ke hana.

He aha kā mākou manaʻo ma kēia? ʻO ka ʻai kaulike ke kumu o ka a ola olakino. No laila, pono e hoʻohui i ka meaʻai i mea e loaʻa ai nā mea pono āpau no kahi hoʻomohala pololei o nā meaola.

Loaʻa nā meaʻai nā polokina, nā wikamina, nā haʻalā, nā momona a me nā minelala i nā kūlike like ʻole. ʻO ia ke kumu no mākou e hōʻoia i ka loli ʻana o kā mākou meaʻai.

Palaka

ʻO ka waiwai kūpono o nā protein i ka ʻākika amino i loaʻa i loko. Inā nalowale kekahi i kahi protein, pono pū mākou e hoʻopau i kahi mea i loaʻa i loko o lākou, i mea e kōkua ai kēia mau protein i kekahi i kekahi e hāʻawi i nā amino acid pono āpau no ke ola.

ʻOi aku ka nui o ka waiwai o nā protein protein holoholona ma mua o nā protein protein, a ʻoi aku ka maikaʻi o ka assimilated e ke kino.

ʻO nā meaʻai i momona i ka protein ʻo ia nā huahana waiū, nā hua manu, nā ʻiʻo, a me nā iʻa. Ma waena o nā mea kanu, ʻo ka soy ka mea i nui ka protein.

Pūleapohola

Nā Carbohidrat, ka mea e hāʻawi i ka ike pono no nā ʻano hana āpau, nui lākou i ka hua, ka waiū, nā palaoa, nā legume, nā kō, nā ʻai a me nā iʻa. ʻO nā huahana e pili ana i ka palaoa keʻokeʻo a me ke kō e hāʻawi i nā calorie he nui akā he mau momona.

ʻO nā momona

Pono nā momona no ke olakino, ʻoiai ke hoʻolako nei lākou ka wela a me ka ikaika i ke kino. Pono wale lākou i nā mea liʻiliʻi, ʻoiai ʻoi aku ka nui o nā momona momona i ka hoʻonui ʻia o ka cholesterol. ʻIke ʻia lākou i nā hua manu, nā paʻi waiū, nā kīʻaha a me nā aila.

ʻO nā wikamina

Pono kēia mau mea no ka ulu ʻana, hoʻōla hou ʻana i nā puʻupaʻa i hōʻino ʻia a me ka hoʻoponopono ʻana o ka metabolism. ʻO nā mea nui loa ka mea i wehewehe ʻia ma lalo:

  • Wikamina A: Paipai i ka ʻili olakino a me ka maka. Loaʻa ia i nā mea kanu a me nā huaʻai he nui.
  • ʻO nā huaora B pūʻulu: Kōkua lākou i ka hoʻohuli o ka ikehu i nā kalori a me ke kūkulu ʻana i nā hunaola ʻulaʻula. Loaʻa ia i nā huahana waiū, nā ʻiʻo, nā huaʻai, a me nā mea kanu.
  • ʻĀpana C: Pono pono e mālama i nā mea hoʻopili e pale i nā huna o ke kino i ke kūlana maikaʻi a me ka hoʻopili ʻana i ka hao. ʻO kāna hana no ka pale a me ka hoʻōla ʻana i nā maʻi he mea nui nō hoʻi. Loaʻa ia i nā mea kanu a me nā huaʻai he nui.
  • Wikamina D: Loaʻa nā huahana waiū iā ia i ka nui. Pono ia e hoʻopili i ka calcium a me ka phosphore.
  • Wikamina E: Kōkua i ka mālama ʻana o nā hunaola a me ka hoʻōla ʻana i ka ʻeha. Loaʻa ia i loko o nā aila mea kanu, nā cereala a me nā hua manu.
  • ʻO Wikamina K ʻike pū ʻia me anti-hemorrhagic wikamina: Ma waena o nā waiwai ʻē aʻe, makemake ia i ke kāpili ʻana i ke koko. ʻIke ʻia ia i ka limu, nā palaoa, a me nā mea kanu.

ʻO nā mea ʻē aʻe no ka hana kūpono o ke kino a he mea nui e noʻonoʻo ʻia: calcium, sodium, iron, iodine, potassium a me phosphorus.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.