Tuʻufaʻatasia meaʻai: faʻafefea ona aoga, faʻafefea ona fai ma lisi
Anotusi
- Faʻafefea ona faia le dissociated taumafataga
- Tuueseese tulafono o taumafataga
- Laulau faataʻitaʻi laulau meaai
O le taumamaina le taumafataga na faia e faavae i luga o le mataupu faavae o meaai mauoa i polotini, e pei o aano o manu ma fuamoa, e le tatau ona tuʻufaʻatasia i le tutusa taumafataga ma meaai mai le kulimiʻo kulimi, pei o pasta poʻo falaoa.
Aua o lea, pe a tuʻufaʻatasia nei vaega o meaʻai i se taumafataga, e faʻaiʻuina i le tino le gaosia o le tele o acid i le taimi o digestion, lea e mafai ona iʻu ai i le tele o gastric faʻafitauli, i le faʻaopopoina i le leaga faʻaluina. Mo lenei mafuaʻaga, ua fautuaina ai foi e lenei taumafataga le laʻititi o meaʻai e tatau ona 'aʻai e faʻalauteleina ai le gaʻo, ma meaʻai alkaline, pei o fualaʻau, e tatau ona sili atu.
Talu ai e le mafai ona tuʻu eseʻese polotini mai gaʻo, ona o le tele o meaʻai o loʻo iai uma meaʻai, o le meaʻai e le suʻesuʻeina ai, ae naʻo le tuueseeseina o meaʻai e maualuga tele i le polotini mai i latou e maualuga tele i gaʻo, ina ia faʻafaigofie ai o le faʻasoesa, faʻamalosia le soifua manuia ma e oʻo lava i le fesoasoani ia te oe ia oʻo i lou tulaga lelei mamafa.
Vaega o le KarbohidateFaʻafefea ona faia le dissociated taumafataga
O le taumafataga i le vavaeina taumafataga le tatau ona tuʻufaʻatasia gaʻo ma polotini i le taumafataga tutusa ma, o lea la, o faʻatagaina tuʻufaʻatasia o:
- Meaʻai i le kulupu gaʻo ma le kulupu e le faʻaituau;
- Protein kulupu meaʻai ma le le mautonu vaega meaai.
O le siata lenei o loʻo faʻaalia ai faʻataʻitaʻiga o meaʻai a vaega taʻitasi:
| Karbohidate | Polotini | Faʻaleoleo |
| Saito, pasta, pateta, araisa | Meaʻai, iʻa, fuamoa | Fualaʻau, herbs, herbs |
| Faʻi, fualaʻau mago, mati, apu | Crustaceans, molluscs | Musele, fatu, fatu |
| Suamalie, suka, meli | Soy, oloa moli | Kulimi, pata, suauʻu |
| Pudding, fefete, pia | Susu, vineka | Paʻepaʻe papaʻe, sosisi mata |
Tuueseese tulafono o taumafataga
I se faʻaopopoga i tulafono masani na taʻua i luga, o lenei taumafataga e iai foʻi isi tulafono taua, e aofia ai:
- Faʻaaoga tele meaʻai masani, pei o fualaʻau fou, fualaʻau aina ma fualaʻau masani, aloese mai gaosi ma gaosia oloa;
- Faʻaaoga laʻau ma mea manogi i aso uma,ae le o le masima ma le gaʻo;
- Aloese mai meaʻai ma le suka, amataina, faʻasao ma falaoamata;
- Faʻauma sina aofaʻi o meaʻai e pei o aano mumu, margarine, legum, nati, kofe, koko, ti uli, inu 'ava malosi;
- Inu 2 lita vai i aso luma ma le va o taumafataga.
I se faʻaopopoga, mo se taumafataga manuia, tatau ona faia faʻamalositino ia le itiiti ifo i le 3 taimi i le vaiaso e faʻatumau ai le lapoʻa lelei ma lelei le soifua maloloina o le fatu.
Laulau faataʻitaʻi laulau meaai
Lenei o se faʻataʻitaʻiga o se lisi mo le dissociated taumafataga:
| Meaʻai | Aso 1 | Aso 2 | Aso 3 |
| Taeao * | Falaoa enaena ma le pata (gaʻo oona + faʻatulagaina) | Yogurt ma fualaʻau (le mautonu) | Omelet ma puloua (protein + le faaituʻau) |
| Taeao o le taeao | 1 lima o fualaʻau mamago (le mautonu) | 1 faʻi (gaʻo oona) | 200 mL Kéfir (faaituʻau) |
| 'Aiga aoauli * | Pasta ma sautéed fualaʻau ma pulou (gaʻo oona + faʻatonu) | Salati salati ma aniani + salemoni asu + suauʻu olive (le faʻaitu) | 1 steak 'otiʻoti i fasi pepa ma lettuce, karoti, sieri tamato ma samasama pepa salati. E mafai ona faʻasusu le salati ile laʻau yogurt, suauʻu olive, kaliki ma le pepa (protein + le mautonu) |
| Meaʻai mama i le aoauli | 1 lima o fualaʻau mamago ma sisi mozzarella (le faʻaituʻau) | Kulimi sisi kesi (gaʻo oona + faʻaletonu) | 1 faʻi (gaʻo oona) |
| Taumafataga o le afiafi | 1 moa steak susu + sautéed spinach ma kaliki, pepa ma nutmeg (protein + le mautonu) | O fualaʻau vela kuka faʻatasi ma fualaʻau vela pei o karoti ma broccoli + suauʻu olive (protein + le mautonu) | Salati peseta malulu ma pi, pepa, chives, basil ma le pasili. Mafai ona faʻasusu i se sosi yogurt, suauʻu olive, kaliki ma le pepa (gaʻo oona + le faʻatauaina) |
* E taua a o lei faia le 'aiga o le taeao ma le aoauli inu 1 ipu vai minerale.
Tele Auiliiliga
Faʻateʻa le Talafatu e faʻapea o le Ausetalia Vaginas e sili atu ona faigata
