E leaga mo oe le taumafataga e leai se gaʻo oona?

Anotusi

• Aʻafiaga o se taumafataga gaʻo i le gaʻo
• O a ituaiga meaʻai oona e ai?
• Taʻamilosaga Lelei
• Carb leaga

O le 'ai o meaʻai e leai se gaʻo oona e leaga ai lou soifua maloloina pe a le lelei le faʻataʻitaʻi e se fai meaʻai, aua e iʻu lava i le faʻaititia o le faʻaaogaina o vitamini, minerale ma alava, o mea taua ia e aoga mo le tino.

Ina ia aloese mai nei faʻafitauli, e tatau i se tasi ona aofia ai ni meaʻai lelei i meaʻai, pei o fualaʻau 'aina mai fualaʻau ma fualaʻau, lea e tele foʻi le tamaoaiga i meaʻai. I se faʻaopopoga, e taua le taumafaina o meaʻai e mauoa i polotini, pei o aano o manu ma fuamoa, ma i gaʻo lelei, pei o le avoka, suauʻu olive ma nati.

Aʻafiaga o se taumafataga gaʻo i le gaʻo

Aveʻese gaʻo mai gaʻo, aemaise pe a aveʻese fualaʻau ma fualaʻau mai meaʻai, e mafai ona tupu ai faʻafitauli pei ole:

• Leai se malosi;
• Fesuiaiga i lagona ma sili atu itaita, pei o meaai o loʻo avea ma punaoa o gaʻo faʻatupuina sao i le gaosiga o le serotonin, o le manuia soifua maloloina;
• Faʻateleina le popole;
• Tulaga maualalo;
• Constipation ona o le faʻaititia o le fiva taumafaina;
• Faʻateleina le mumu i le tino, aemaise pe a le faʻaogaina ia gaʻo lelei e pei o le suauʻu olive, nati ma le avoka.

Ae ui i lea, e mafai ona 'ai le paleni meaʻai ma le maualalo o le gaʻo o le gaʻo ma mea lelei e maua mai ai polotini ma gaʻo lelei, ae le afaina ai lou soifua maloloina. Lenei faʻafefea ona fai le maualalo paʻu kareti taumafa i le auala saʻo.

O a ituaiga meaʻai oona e ai?

E tusa ai ma a latou meaʻai paleni ma o latou aʻafiaga i le tino, pei o suiga i le toto kulukose ma le manava o gaioiga, gaʻo ono mafai ona faʻavasegaina i ni vaega se lua:

Taʻamilosaga Lelei

O fualaʻau gaʻo e tatau ona faʻaumatia i le aofaʻi tele o meaʻai o mea ia e faʻaalu lemu e le gaʻau, ona e sili atu le lelei o meaʻai aua e mauoa i alava, vitamini ma minerale.

Faʻatasi ai ma nei gaʻo gaʻo o fualaʻau aina, fualaʻau mata ma fualaʻau atoa, e pei o polesi, araisa, pasta ma falaoa atoa. Peitaʻi, a ai i le meaʻai maualalo ole gaʻo, e tatau ona faʻaititia le taumafaina o meaʻai, ae o fualaʻau e tatau ona avea ma meaʻai taua. I se faʻaopopoga, e taua le aofia ai le itiiti ifo i le 2 i le 3 servings o fualaʻau i le aso, e faʻaopopo ai vitamini ma minerals i le taumafataga.

Carb leaga

Lenei vaega aofia ai meaʻai e pei o suka, suamalie, sukalati, sinasina falaoa, pasta, papaʻe araisa, vai inu, tapioca, falaoamata saito, keke, kuki ma pasta i le lautele.

E taʻua ia mea o gaʻo, e maualalo le paʻu ma vitamini ma minerale. Ole maualuga ole taumafa o nei meaʻai e mafua ai faʻafitauli pei ole faʻatele ole kulukose ile toto, suiga ile flora ole manava, lelava, manava male faʻateteleina ole fiaai. Siaki le lisi atoa o meaʻai ma meaʻai lelei ma leaga.

Matamata le vitio o loʻo i lalo ma aʻoaʻo pe faʻafefea ona fai le maualalo o meaʻai gaʻo i karbiso.