Nā kaʻao a me nā ʻoiaʻiʻo

He ʻōlelo aʻoaʻo ka moʻo papaʻai e lilo i mea makemake ʻole ʻia e kākoʻo iā ia. I ka wā e hōʻemi ai i ke kaumaha, he mau kaʻao ka nui o nā manaʻo kaulana a ʻo nā poʻe ʻē aʻe he hapa wale nō. Eia kekahi mau ʻike e kōkua iā ʻoe e hoʻokaʻawale i nā mea āu e lohe ai.

MAIKAU? E ʻokiʻoki i nā carbs e lilo i ka kaupaona.

ʻOiaʻiʻo:Hele mai nā Carbohidates i nā ʻano like ʻole: maʻalahi a paʻakikī. ʻIke ʻia nā carbs maʻalahi i nā meaʻai e like me nā kuki a me nā kanakē nele i nā wikamina, nā minelala, a me nā fiber. ʻO kaʻoki ʻana i kēia mau mea momona he ala maikaʻi loa ia e ʻai ai i ka olakino. ʻO nā meaʻai me nā ʻākoʻako paʻakikī e like me ka palaoa piha, nā pī, a me nā huaʻai, he nui nā mea momona i maikaʻi nāu.

• E ʻokiʻoki i nā carbs maʻalahi akā e mālama i nā carbs paʻakikī ma ka papa kuhikuhi.

MAIKAU? Inā ʻōlelo ka lepili "no-fat" a "low-fat", hiki iā ʻoe ke ʻai i nā mea āpau āu e makemake ai a me ka loaʻa ʻole o ke kaumaha.

ʻOiaʻiʻo: Nui nā mea momona momona a momona ʻole i hoʻohui i ke kō, starch, a i ʻole ka paʻakai no ka hoʻoliʻiliʻi o ka momona. ʻO kēia mau mea "haʻohaʻo" i nā manawa he nui nā kalori, a ʻoi aku paha, ma mua o ka mana maʻamau.

• E hōʻoia i ka lepili meaʻai e ʻike ai i ka nui o nā calorie i kahi lawelawe. E nānā pono i ka nui o ka lawelawe.

MAIKAU? ʻO ka haʻalele ʻana i ka ʻaina kakahiaka e hoʻonui ai ka momona.

ʻOiaʻiʻo: ʻO kaʻai ʻana i ka ʻaina kakahiaka maikaʻi hiki ke kōkua iā ʻoe e mālama i kou pōloli ma hope o ka lā a kōkua iā ʻoe e ʻōlelo, "ʻAʻole mahalo," i nā meaʻai māmā pono ʻole. ʻAʻole i hōʻike ʻia kahi noiʻi ʻepekema i ka haʻalele ʻana i ka ʻaina kakahiaka e alakaʻi pololei i ka loaʻa ʻana o ke kaumaha.

• Inā ʻaʻole ʻoe pololi i ka mea mua, e hoʻolohe i kou kino. Ke mākaukau ʻoe e ʻai, e kōkua iā ʻoe iho i kahi koho olakino e like me ka oatmeal me nā hua hou.

MAIKAU? ʻO ka ʻai ʻana i ka pō e momona ʻoe.

ʻOiaʻiʻo: ʻO ka poʻe e ʻai ana i ka pō nui e kau i ka kaupaona keu. ʻO kahi kumu kūpono ke koho ʻia nā mea ʻai i ka pō e koho i nā mea mālama kiʻekiʻe-calorie. ʻAʻole hiamoe maikaʻi kekahi poʻe mea ʻai māmā ma hope o ka ʻaina awakea, a hiki i kēi ke ʻiʻo kino maikaʻi ʻole i ka lā aʻe.

• Inā pōloli ʻoe ma hope o ka ʻaina awakea, palena iā ʻoe iho i nā meaʻai māmā e like me ka yogurt momona momona a i ʻole nā ​​kāloti pēpē.

MAIKAU? ʻAʻole hiki iā ʻoe ke kaumaha a olakino hoʻi.

ʻOiaʻiʻo: Aia kekahi poʻe i kaona kaupaona me ke kahe o ke koko olakino, cholesterol, a me nā pae kō kō. No ka hapanui o ka poʻe, hoʻonui ka nui o ke kaumaha i ka makaʻu no ka maʻi puʻuwai a me ka maʻi kō. ʻO ka lōʻihi o kou keu keu, ʻo ka nui o kāu makaʻu o ka hoʻomohala ʻana i ka maʻi.

• ʻOiai hiki iā ʻoe ke kaupaona a olakino hoʻi, ʻo ka lawe ʻana i ke kaupaona keu e hoʻonui ai i kāu makaʻala no nā pilikia olakino ma lalo o ka laina, akā maikaʻi ka ʻai olakino a me ka hana maʻamau nāu no ka mea kau kaupaona.

MAIKAU? Hiki i ka hoʻokēʻai ke kōkua iā ʻoe e lilo koke ke kaupaona.

ʻOiaʻiʻo: ʻAʻole maikaʻi ke hoʻokēʻai ʻana inā ʻoe e pōloli i ka lā holoʻokoʻa a pāpale iā ia me kahi papaʻai nui e pani ai i nā calorie a pau āu i haʻalele ai ma mua. Hoʻohālikelike ʻia i ka poʻe i lilo ka momona ma ka ʻai ʻana i nā calorie liʻiliʻi, ʻo ka poʻe wikiwiki e lilo ka nui o nā mākala ma mua o ka momona.

• E nānā i kāu papaʻai i kēlā me kēia lā no ka hakahaka o nā calori hiki iā ʻoe keʻoki, e like me nā hua i hoʻomaʻemaʻe ʻia a me nā mea inu momona. Mai ʻoki loa i nā meaʻai, keu hoʻi me ka nānā ʻole a ke kauka.

MAIKAU? Pono ʻoe e hoʻonohonoho i nā pahu hopu haʻahaʻa inā makemake ʻoe e lilo i ka kaupaona.

ʻOiaʻiʻo: I ke kumumanaʻo, he mea maʻalahi inā kau ʻoe i nā pahuhopu nui a ʻaʻole i hiki iā lākou, hāʻawi paha ʻoe. Eia nō naʻe, lilo maoli kekahi poʻe i ka nui o ke kaumaha ke kau lākou i nā pahuhopu e hoʻokuʻi iā lākou iho.

• ʻAʻole like nā kānaka ʻelua. He aha ka mea e hana ai no kekahi mea ʻē aʻe ʻaʻole pono iā ʻoe. ʻO ka lilo ʻana o ka paona kahi hana. E mākaukau e hoʻololi i kāu hoʻolālā ke ʻike ʻoe i nā mea e holo mai ana a maikaʻi ʻole nāu.

MAIKAU? ʻO ka lohi kaumaha lohi ke ala hoʻokahi e lilo ai ka kaumaha a mālama iā ia.

ʻOiaʻiʻo: ʻOiai he ʻoiaʻiʻo ʻo ka nui o nā poʻe i lilo ka nui o ke kaupaona i kahi manawa pōkole e hoʻihoʻi i kēia, ʻaʻole ia heʻoiaʻiʻo no nā mea āpau. ʻOi aku ka kūleʻa o kekahi poʻe kaupaona ke lilo lākou i ka paona me ka wikiwiki, no ka laʻana, e hele ana mai 300 a 250 mau paona (135 a 112 kilokilo) ma lalo o hoʻokahi makahiki.

• ʻAʻole paha ʻo ka loiloi kaumaha haʻahaʻa wale nō nāu. E makaʻala wale nō e hōʻalo i nā papa ʻaina e hoʻohiki nei i nā hopena kūpono ʻole, maluhia ʻole paha lākou. Inā makemake ʻoe i ka papaʻai e paipai i ka wikiwiki o ka lilo ʻana o ke kaumaha, e hana pono me kāu kauka olakino e ʻike i ka loaʻa ʻana o nā meaʻai āpau āu e pono ai.

ʻO ka momona - nā kaʻao a me nā ʻoiaʻiʻo o ka papaʻai; Kaumaha nui - nā kaʻao a me nā ʻoiaʻiʻo o ka papaʻai; ʻO nā kaʻao a me nā ʻoiaʻiʻo o ka papaʻai hōʻemi kaumaha

Casazza K, Fontaine KR, Astrup A, et al. Nā moʻolelo, nā manaʻo, a me nā ʻike e pili ana i ka momona. New Engl J Med. 2013; 368 (5): 446-454. PMID: 23363498 pubmed.ncbi.nlm.nih.gov/23363498/.

Dawson RS. ʻO ka ʻoiaʻiʻo e pili ana i ka momona, hoʻoikaika kino, a me ka meaʻai. ʻO Pediatr Ann. 2018; 47 (11): e427-e430. PMID: 30423183 pubmed.ncbi.nlm.nih.gov/30423183/.

ʻO Gallant A, Lundgren J, Drapeau V. Nā ʻano mea olakino o ka ʻai lohi ʻana a me ka ʻai ʻana o ka pō. ʻO Curr Obes Rep. 2014: 3 (1): 101-107. PMID: 26626471 pubmed.ncbi.nlm.nih.gov/26626471/.

ʻO Kramer CK, Zinman B, Retnakaran R. He olakino olakino maikaʻi loa metabolically a me nā momona o ke ʻano momona ?: kahi ʻōnaehana loiloi a me nā meta-analysis. ʻO Ann Intern Med. 2013; 159 (11): 758-769. PMID: 24297192 pubmed.ncbi.nlm.nih.gov/24297192/.

National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā. ʻO kekahi mau kaʻao e pili ana i ka meaʻai a me ka hoʻoikaika kino. www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity. Loaʻa iā Iulai 2, 2020.

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