ʻO ka papa kuhikuhi meaʻai olakino olakino no kēlā me kēia lā

Ua hoʻokumu ʻia nā stereotypes e pili ana i ka meaʻai kūpono. Hoʻohui kekahi iā ia me nā kapu koʻikoʻi, ʻoiai manaʻo kekahi he ʻoluʻolu ka papa kuhikuhi o ka meaʻai kūpono no kēlā me kēia lā i nā poʻe me ka loaʻa kālā ma luna o ka awelika. ʻO ka mea hope loa, ʻo kekahi stereotype ʻo ia wale nō ka poʻe i loaʻa nā pilikia olakino a i ʻole ke kaumaha nui e pono ke ʻai pono. Pololei paha kēia mau manaʻo stereotyped e pili ana iā PP? Maʻalahi ke loaʻa o kahi papaʻai olakino a he aha kāu e haʻalele ai? E heluhelu e pili ana i kā mākou ʻatikala.

Nā rula laulā a me nā loina o ka ʻai olakino

Ua mālama ʻia ka noiʻi mua e pili ana i ka ʻai olakino ma 1973 ma Finilana. I loko o nā makahiki o ka hoʻokolohua, ma ka ʻāina kahi i mālama ʻia ai ke aʻo ʻana (North Karelia), ua emi iho ka nui o ka make o ka heluna kānaka mai ka momona, ka maʻi kō, a me nā maʻi maʻi maʻi i 7 mau manawa. ʻO kēia wale nō kekahi o nā noiʻi he nui e hōʻoia ana i ka pono e hāhai i nā loina o ka ʻai olakino.

Lawe mākou i kou manaʻo i nā kumumanaʻo maʻamau he 10 e kōkua iā ʻoe e hana i kahi papaʻai olakino no kēlā me kēia lā, e hoʻololi i kou ʻano i nā koho meaʻai a me ka moʻomeheu meaʻai.

1. Meaʻai No ka ʻai maikaʻi ʻana, pono ʻoe ma kahi o 5 mau ʻai i ka lā. ʻO kēia ka ʻaina kakahiaka, ʻaina awakea, ʻaina awakea a me nā meaʻai māmā ma waena. He maikaʻi loa ia ʻaʻole e ʻoi aku ka liʻiliʻi ma mua o 2.5 mau hola ma waena o nā meaʻai. No ka maʻalahi, e hoʻohana i nā papa inoa a nānā i kēlā me kēia pāʻina a hiki i ke ʻano o ka hana maʻamau.
2. He papaʻai like ʻole. ʻAi i nā mea kanu like ʻole a me nā huaʻai i hiki. ʻO ka nui o nā lau i kāu papa a me ka ʻōlinolino a me ka nui o nā kala, ʻoi aku ka maikaʻi.
3. ʻO ka ʻike calorie. ʻO ke kaʻina hana o ka assimilating calorie i kēlā me kēia mea no kēlā me kēia meaola a pili i nā ʻano o ka metabolism. Ma kahi o ka helu ʻana i nā calories i kēlā me kēia ʻāpana, e hoʻomaka i kahi diary meaʻai a kahakaha i loko o kēlā me kēia lā i nā meaʻai āu i ʻai ai a i nā nui, pehea ka hopena o kēia maʻi Inā paʻakikī kēia hana iā ʻoe, e hoʻohana i nā papahana kūikawā a me nā noi no ka helu ʻana i nā calorie, akā mai nānā nui iā lākou. ʻO ka nui o ka palena ʻana iā ʻoe iho, ʻo ka ʻoi loa o ka paʻakikī o kou maʻa iā PP.
4. Hoʻololi i nā huahana hōʻino me nā analogue pono. Kūʻai i ka palaoa holoʻokoʻa ma kahi o ka berena keʻokeʻo, koho i ka maiʻa he 1-2 ma kahi o nā kī māmā, a me nā cereal ma kahi o nā palaʻai koke.
5. Ke aʻo ʻana i ka hoʻohui ʻana o nā huahana. E heluhelu pono i ka hoʻohui ʻana o nā huahana āu e koho ai i ka supermarket. Kūʻai i nā huahana me nā mea hoʻohui kūlohelohe.
6. Hoʻokaʻawale ʻia o nā huahana hōʻeha. ʻO nā kīʻaha, ka soda, ka sausage, nā mea ʻai, mayonnaise, ketchup, nā meaʻai wikiwiki e hoʻopau ʻia mai ka papaʻai mau loa. E hele i ka supermarket me kahi papa inoa i hōʻuluʻulu ʻia i hiki ʻole ke hoʻowalewale ʻia e nā "mea ʻino" like ʻole.
7. ʻO ka makemake no nā meaʻai i hana ʻole ʻia... ʻAi i nā mea kanu a me nā huaʻai hou aʻe ma mua o nā mea i kuke ʻia.
8. ʻO ka nui o ka wai i ka lā holoʻokoʻa... He mea pono e inu ma ka liʻiliʻi 2 liters o ka wai i kēlā me kēia lā. Inu i nā sips liʻiliʻi, lohi.
9. Nā meaʻai māmā pono... ʻO nā hua, nā nati, ka berena, ka tī liʻiliʻi, a me nā meaʻai papaʻai māmā āpau e kōkua ai i ka pōloli pololi ma waena o nā meaʻai e pono ai.
10. Hoʻoemi i ka lawe paʻakai... Mālama ka paʻakai i ka nui o ka wai i ke kino a kau i ke koʻikoʻi ma nā puʻupaʻa. E mālama i ka nui o ka paʻakai āu e ʻai ai i kēlā me kēia lā. Hoʻopau i nā pickles maikaʻi ʻole mai kāu papa kuhikuhi, e like me ka iʻa maloʻo a i puhi ʻia paha. (ʻoi aʻe pehea e hāʻawi ai i ka paʻakai).

Pehea e loaʻa ai ka papa kuhikuhi kūpono?

ʻO kahi papaʻai i hoʻonohonoho pono ʻia ke kumu o ke olakino a me ke olakino.

Nā rula koho menu:

1. I ka ho omaulia ana o ke kahua metabolism. E helu i ka palena iki e koi ʻia ai nā calorie no kou kino e hoʻohana ana i nā hana hoʻohālikelike kūikawā mai ka Pūnaewele. ʻO ka nui o nā calori e pili ana i kāu kāne, makahiki, hoʻoikaika kino i ka lā. ʻAʻole hiki ke hāʻule ma lalo o ka palena iki o ka waiwai i loaʻa i ka helu.
2. Heluhelu ʻana i nā protein. ʻO ka nui kūpono o ka protein: 1 gram no 1 kilogram o ke kaumaha o ke kino. No ka poʻe e lilo ana ka paona, pono e pāpālua kēia helu.
3. Heluhelu momona. ʻOiai ke lilo nei ʻoe i ka paona, ʻaʻole hiki iā ʻoe ke hoʻopau loa i nā momona mai ka papaʻai. E kuapo iā lākou me nā momona momona: ka aila ʻoliva, iʻa momona. ʻO ka nui kūpono i kēlā me kēia lā: 1 g no 1 kg o ke kaumaha o ke kino.
4. Heluhelu ʻana i nā huaʻāpale. Hoʻomaulia ʻia kā lākou nui ma muli o ka helu o nā calorie i kēlā me kēia lā. I ka 1 gram o nā protein a me nā hāpona ʻo 4 kcal, i ka 1 gram momona 9 kcal. Ma ka unuhi ʻana i ka protein a me ka momona mai kāu huina kalori, loaʻa iā ʻoe ka nui o nā carbs i kēlā me kēia lā.

I ke kakahiaka, ua noi ʻia e ʻai i ka meaʻai i piha i ka waiʻopaʻa. ʻO kēia nā cereala me nā huaʻai a me nā mea kanu paha. ʻAi i ka nui o ka fiber i ka ʻauinalā. Hoʻohui i nā mea kanu a me nā mea kanu i ka ipu nui.

Nā koho menu

No nā kāne

Ka papa me nā laʻana o ka papa kuhikuhi PP maikaʻi loa no nā kāne waena:

Hoʻoiho i nā menus nutritional no nā kāne ma aneʻi i loaʻa mau ia ma kou manamanalima.

No nā wahine

Pākaukau me kaʻai PP hebedoma no nā wahine:

Hiki ke hoʻoiho ʻia kahi papa kuhikuhi no nā wahine ma aneʻi e maʻa mau ai.

ʻAi ʻai kālā no ka pule

ʻO ka papaʻai o ka meaʻai kūpono kūpono no kēlā me kēia lā ʻaʻole nui e like me ka manaʻo o ka poʻe he nui. No 1000 rubles wale nō, hiki iā ʻoe ke kūʻai i nā meaʻai no hoʻokahi pule, kahi e hoʻomākaukau ai ʻoe i nā papaʻai olakino a maikaʻi hoʻi i nā lā ʻehiku.

Ke hele nei i kahi kūʻai, pono e kūʻai:

Kumuʻiʻo:

• 1 kakini hua manu;
• 1 lita o kefir;
• 300 gram o ka tī liʻiliʻi;
• 5 kg o nā moa;
• 1 kg moa.

Kalepona

• 1 kg o ka palaoa;
• 0.5 kg o ka oatmeal;
• 1 kg mau ʻāpala;
• 1 kg maiʻa;
• 1 kg o nā ʻalani;
• 1 kg o kāpeti keʻokeʻo;
• 1 kg o nā kāloti;
• 1 kg o nā pīni ʻōmaʻomaʻo maloʻo.

Nā momona:

• 0.5 kg makika.

Nā mea ʻala, nā huahana bakery maoli, nā mea momona:

• 300 g meli;
• ka pepaʻeleʻele honua;
• Nā mea kanu Provencal;
• turmeric;
• kinamona;
• nā hua ʻumeke;
• ka maloʻo a me ka kālika;
• sesame

Nā laʻana o nā meaʻai maʻalahi mai kahi papa inoa papaʻai o nā moʻohelu kālā

Ma ka ʻaina kakahiaka:

• ka oatmeal me ka'āpala a me ke kinamona;
• omelet me nā pīni ʻōmaʻomaʻo;
• nā mea leʻaleʻa i hana ʻia mai kefir, ka tī liʻiliʻi, ka maiʻa a me ke kinamona.

No kaʻaina awakea:

• ʻo ka umauma moa i hoʻolapalapa ʻia me ka palaoa a me ke kāloti a me ka salakeke kāpeti;
• nā pīpī me ka kāpena kāpala a me nā ʻanoʻano sesame;
• moa moa me nā hua paukena a me nā mea kanu.

No kaʻaina ahiahi:

• hoʻopiha moa me ka kāloti a me ka salakeke kāpeti;
• iʻa i hoʻomoʻa ʻia me nā lauʻai;
• ka pā hale me nā ʻano ʻupu a me kefir.

ʻO nā meaʻai māmā maikaʻi loa: nā ʻoma a i ʻole maiʻa, hua moa i kālua ʻia me ka palaoa, ka salakeke mea kanu, ka saladi ʻono o ka meli, ka meli a me nā kāloti.

He aha ka mea maikaʻi e haʻalele ai i ka PP?

ʻO ka papa kuhikuhi o nā meaʻai kūpono no kēlā me kēia lā, e like me kāu i ʻike ai, ʻaʻole i loko o nā mea momona, ka palaoa, ka homemade a me ka hale kūʻai i hoʻomoʻa ʻia a me nā huahana ʻē aʻe.

He aha hou aʻe kāu e hāʻawi ai ma ke koho ʻana i ka papaʻai kūpono:

• oatmeal a me nā ʻano kuki ʻē aʻe;
• wai ʻōlinolino, ʻoi aku hoʻi ka wai momona;
• ipu kīʻaha wikiwiki: store dumplings, dumplings;
• pasta liʻiliʻi e lawe ana ma lalo o 7 mau minuke e kuke ai;
• ʻuala palai a me nā wīwī french;
• sunflower a me ka aila kulina;
• palaoa keʻokeʻo, nā pōpō;
• wai huaʻai mai ka supermarket;
• nā kaola ikehu;
• ʻoka, kulina, palaoa buckwheat;
• mayonnaise, ketchup, nā sauces, mustard;
• hale kūʻai haʻahaʻa momona;
• hau Kalima.

Loaʻa i kēia mau huahana nā mea hana hana ʻino: trans fats, preservatives, flavourers enhancers, sweeteners, ka mea ʻaʻole hoʻoweliweli wale i ke kiʻi, akā hōʻeha pū kekahi i ke olakino.

Nā ʻōlelo aʻoaʻo hou aʻe

ʻAʻole paʻakikī e koho i kahi papa kuhikuhi o ka meaʻai kūpono no kēlā me kēia lā. ʻOi aku ka paʻakikī o ka wehe ʻole a hoʻi i kāu mau gastronomic maʻamau.

E kōkua kekahi mau alakaʻi maʻalahi iā ʻoe e hana i ka PP i kahi maʻamau:

1. Hoʻomaopopo ʻaʻole ka papaʻai kūpono i ka papaʻai loli no nā pule ʻelua i mea e lahilahi a nani kou kiʻi mai ka lā ʻekahi. ʻO kēia kahi ala o ke ola e mālama iā ʻoe i ke olakino, ʻōpio a nani, e hoʻomaha i nā pilikia me ka nui o ke kaupaona, lauoho, ʻili.
2. E kākau ma kahi ʻāpana o ka pepa i nā pahuhopu āu e makemake ai e hoʻokō ma o ka pili ʻana i ka PP.
3. Hoʻololi i kahi papaʻai olakino mālie. E hoʻopau i nā sausages, sausages, mayonnaise ma ka pahu hau, e hoʻomaka i ka hoʻoiho ʻana i ka meaʻai i kahi liʻiliʻi, pale i nā ʻāpana, nā mea ʻai māmā a me nā "mea maikaʻi" ʻē aʻe. E hoʻolauna i nā kīʻaha mea kanu hou i loko o kāu papaʻai, e ʻike i nā ʻono ʻike ʻole ʻia.
4. Mai kaulaʻi ʻia i ka meaʻai. E hoʻonui i kou mau maka, hoʻonui i kāu pōʻai o nā hoihoi.
5. Mai kuʻi iā ʻoe iho no ka haki ʻana. Nānā i nā kumu no ke aha ʻoe i kūʻai ai i nā pahū a i ʻole kahi kokoleka (pololi, nele o nā calorie i kāu kakahiaka kakahiaka).
6. Lawe i kahi meaʻai māmā olakino me ʻoe (nā ʻāpala, maiʻa, nati, nā hua maloʻo) no ka mea inā pōloli pōkole ʻaʻole ʻoe e haki i kekahi "ʻino".

Panina hopena

E hāhai i nā pahuhopu āu e makemake ai e hoʻokō me ka meaʻai kūpono a ʻaʻole lōʻihi ka hopena e hiki mai ana. ʻAʻole kaʻai kūpono a i ʻole kaohi, akā ʻo kahi koho e makemake ai i nā meaʻai kūlohelohe, olakino, me ka leʻaleʻa gastronomic, e pōmaikaʻi i kou kino.

E nānā i ka wikiō: Casio G-Shock Master of G GG1000WLP-1A vs G-Shock GWG1000WLP-1A Mudmaster (Iulai 2025).