E lilo a mālama i ke kaumaha i ka wā ʻahaʻaina

E lilo a mālama i ke kaumaha i ka wā ʻahaʻaina

ʻO Ms. Mai Al-Jawdah, ka mea ʻai meaʻai maʻi, Medeor 24×7 International Hospital, Al Ain

• He aha nā ʻōlelo aʻoaʻo gula e mālama ai i ke kaumaha kūpono ma hope o ka lilo ʻana o ke kaumaha?

ʻAʻole maʻalahi ka mālama ʻana i ke kaumaha kūpono, akā i ka manawa like ʻaʻole paʻakikī e like me ka mea i ʻike ʻia. He mea koʻikoʻi loa ia iā ʻoe e mālama i kahi paona kūpono no ka mea e noʻonoʻo ana i kou olakino ākea a pale iā ʻoe mai nā maʻi i ka wā lōʻihi. A ʻo ke ala maʻalahi e kōkua iā mākou e mālama i ke kaumaha kūpono ʻo ia ke kaulike i nā calorie a mākou e ʻai ai a hoʻoikaika kino. ʻO ke kaupaona ʻana i nā calorie, ʻo ia hoʻi ka hahai ʻana i ka meaʻai olakino e pili ana i nā pūʻulu meaʻai a pau, a me ka hoʻomaʻamaʻa mau i ka hana ʻana mai nā meaʻai waihoʻoluʻu a ʻano like ʻole e pale aku ai i ka luhi a me ka luhi, a me ka hōʻoia e hāʻawi i kou kino i nā meaʻai a pau e like me nā huaora a me nā minela. . Eia kekahi mau ʻanuʻu e kōkua iā mākou e mālama i ke kaumaha ma hope o ka lilo ʻana:

• E inu i ka wai ma kahi o nā mea inu ʻoluʻolu a me nā wai momona inā makemake ʻoe i ka make wai.
• E ʻai i nā mea ʻai a me nā mea ʻai e like me nā huaʻai a me nā mea kanu inā makemake ʻoe i ka pōloli ma kahi o nā mea ʻono
• ʻO ka ʻai ʻana i nā mea kikoʻī i loko o 3 mau meaʻai nui, ʻo ka haʻalele ʻana i kahi ʻai e ʻoi aku ka pōloli iā ʻoe a e ʻai paha ʻoe i ka meaʻai hou aʻe i ka pāʻina aʻe.
• E ʻai i nā meaʻai momona i ka fiber e hoʻomāʻona ai ʻoe, e like me: nā huaʻai, nā mea kanu, nā legumes e like me ka lentils, a me nā kīʻaha piha.
• E hoʻohana i nā pā liʻiliʻi e ʻai, e hoʻopiha i ka hapalua o ka pā me nā lau ʻai ʻulaʻula ʻaʻole i loaʻa ka starch, kahi hapaha o ka pā me nā protein e like me ka iʻa, ka ʻiʻo, ka moa, a i ʻole nā ​​​​legumes, a hoʻopiha ʻia ka hapaha hope o ka pā i nā haʻahaʻa paʻakikī, e like me ka ʻuala a i ʻole nā ​​kīʻaha holoʻokoʻa (e like me ka laiki ʻeleʻele, pasta ʻeleʻele, a i ʻole ka berena ʻeleʻele).
• Mai ʻai i ka wā e nānā ana i ka TV.
• E ʻai mālie, no ka mea, ʻo ka ʻai wikiwiki ʻana e ʻoi aku ka pōloli a i ʻole ka ʻai ʻana i ka nui, a pēlā e piʻi ai ke kaumaha.
• E hiamoe maikaʻi i ka pō, no ka mea ʻaʻole hiki i ka hiamoe ke hoʻololi i nā hormones e ʻai ai ʻoe i ka nui o ka meaʻai, e alakaʻi ana i ka piʻi paona.

• He aha ka helu maʻamau o ka pohō kaumaha i hoʻokahi pule?

ʻO ka helu maʻamau o ka pohō kaumaha i loko o hoʻokahi pule ma waena o ½ - 1 kg i kēlā me kēia pule, a i ka wā e lilo ai ke kaumaha nui me ka wikiwiki loa, hiki iā mākou ke piʻi hou i ke kaumaha, ma ka pālua paha ma mua o ka paona mua.

• He aha nā hewa a mākou e hana ai ma hope o ka ʻai ʻana a me ka lilo ʻana o ke kaumaha?

ʻO ka hapa nui o ka poʻe, ma hope o ka hoʻopau ʻana i ka meaʻai olakino, a hiki i ke kaumaha kūpono, hoʻomaka e hoʻololi i ko lākou ʻano nohona a hoʻi hou i nā ʻano ʻai maikaʻi ʻole i hahai ʻia ma mua o ko lākou hoʻokō ʻana i ka ʻai olakino. Hoʻi lākou i ka ʻai ʻana i nā meaʻai nui, ʻoi aku ka ʻono a me nā meaʻai palai. A huli kā lākou koho i nā meaʻai maikaʻi ʻole, ʻaʻole lākou i ka ʻaina kakahiaka, ʻai i nā meaʻai kaumaha i ka pō ma mua o ka moe ʻana, ʻaʻole lākou e hana haʻuki. I mea e pale aku ai i kēlā emi ʻana, pono e alakaʻi ka meaʻai i ka loli mau ʻana i ka ʻai ʻana a me nā koho ʻana i ke ʻano o ka nohona. No ka hoʻokō ʻana i kēia, e hōʻoia ʻoe e ʻai i ka meaʻai olakino, kaulike e mālama ai iā ʻoe i ka piha ʻoiai e hāʻawi ana i nā koho like ʻole no nā hui meaʻai āpau.

• ʻEhia mau ʻai e pono ai mākou e ʻai i ka lā?

       ʻO ka hoʻonohonoho ʻana i nā meaʻai i ka lā ʻo ia kekahi o nā ala nui e hiki ai iā mākou ke hahai e mālama i ke kaumaha kūpono ma hope o ka lilo ʻana o ke kaumaha. e ʻai paha i ka nui o ka meaʻai i ka ʻai aʻe. A hiki ke hoʻopili ʻia me nā meaʻai nui me nā ʻai māmā, olakino (3-2) i kēlā me kēia lā.

Ua pane ʻo Clinical Dietitian Mai Al-Jawdah i nā nīnau koʻikoʻi i ka hoʻemi kaumaha