15 Mea ʻai e hoʻopiha piha ana

Anter

• He aha ka mea e hoʻopiha ai i ka meaʻai?
• 1. Uala i hoʻolapalapa ʻia
• 2. Huamoa
• 3. Oatmeal
• 4. Iʻa
• 5. Kopa
• 6. ʻAiʻai
• 7. Yogurt Helene
• 8. Nā mea kanu
• 9. Kapu Keiki
• 10. Legume
• 11. Ka hua
• 12. Quinoa
• 13. Nut
• 14. Aila niu
• 15. Popopona
• Lawe i ka Home Message

ʻO ka mea āu e ʻai ai e hoʻoholo ai i kou ʻona.

ʻO kēia no ka mea hoʻololi ka meaʻai i ka piha i ka ʻokoʻa.

ʻO kahi laʻana, pono ʻoe i kekahi mau calori e ʻike i ka piha o kaʻuala a i ʻole oatmeal ma mua o ka ice cream a i ʻole ka croissant ().

Hiki i nā meaʻai ke hoʻopiha ke pale i ka pōloli a kōkua iā ʻoe e ʻai me ka liʻiliʻi ma ka pāʻina aʻe ().

No kēia kumu, pono kēia mau ʻano meaʻai e kōkua iā ʻoe e lilo i ka paona i ka holo lōʻihi.

Papa inoa kēia ʻatikala i ka 15 hoʻopiha piha i nā meaʻai.

Akā i ka mea mua, e nānā i nā kumu e hoʻopiha ai kekahi mau meaʻai ma mua o nā mea ʻē aʻe.

He aha ka mea e hoʻopiha ai i ka meaʻai?

ʻO Satiety kahi manawa i hoʻohana ʻia e wehewehe i ka manaʻo o ka piha a me ka nalo ʻana o ka makemake e hana ma hope o ka ʻai ʻana.

ʻO kahi pālākiō i kapa ʻia ka helu helu satiety e ana i kēia hopena. Ua hoʻomohala ʻia ma 1995, i kahi noiʻi i hoʻāʻo i nā lawelawe he 240-calorie o 38 mau ʻano meaʻai like ʻole ().

Ua koho ʻia nā meaʻai e like me ka hiki ke māʻona i ka wī. ʻO nā mea ʻai i ʻoi aku ke kiʻekiʻe ma mua o 100 i manaʻo ʻia he nui aʻe ka hoʻopihapiha, ʻoiai nā meaʻai i kau ʻia ma lalo o 100 i manaʻo ʻia he emi o ka hoʻopiha.

ʻO ka manaʻo o kēia ka ʻai ʻana i nā meaʻai i kaha kiʻekiʻe ma ka papa helu satiety hiki ke kōkua iā ʻoe e ʻai i nā kalepona he nui loa.

ʻO ka hoʻopiha ʻana i nā meaʻai ke ʻano o kēia mau ʻano:

• Kiʻekiʻena protein: Hōʻike nā noiʻi he protein ka hoʻopiha piha i ka macronutrient. Hoʻololi ia i nā pae o kekahi mau homona satiety, me ghrelin a me GLP-1 (,,,).
• Kiʻekiʻena i ka fiber: Hāʻawi ka pulupulu i ka nui a kōkua iā ʻoe e piha hou no ka lōʻihi. Hoʻomaʻalohi paha ka fiber i ka waiho ʻana o ka ʻōpū a hoʻonui i ka manawa digestion (,,).
• Kiʻekiʻena i ka leo: Loaʻa i kekahi mau meaʻai ka nui o ka wai a i ʻole ka ea. Hiki ke kōkua i kēia me ka māʻona pū (,).
• Low i ka ikehu nuʻa: ʻO ka manaʻo o kēia mea haʻahaʻa ka meaʻai i nā calorie no kona kaumaha. ʻO nā meaʻai me ka haʻahaʻa o ka ikehu haʻahaʻa e hoʻopiha nei. Loaʻa iā lākou ka nui o ka wai a me ka fiber, akā haʻahaʻa i ka momona (,,,).

ʻO nā meaʻai holoʻokoʻa, ʻai ʻole ʻia i ʻoi aku ka nui o ka hoʻopiha ma mua o nā meaʻai i hoʻoponopono ʻia.

ʻO ka hoʻopiha ʻana i nā meaʻai e loaʻa i kekahi mau ʻano, e like me ke kiʻekiʻe o ka protein a i ʻole ka fiber. ʻO kēia mau ʻano meaʻai e kau i ka helu kiʻekiʻe ma kahi pālākiō i kapa ʻia ka helu satiety.

1. Uala i hoʻolapalapa ʻia

ʻO ka ʻUala ua daimonio ʻia i ka wā i hala, akā maikaʻi maoli ke olakino a me ka momona.

ʻO ka ʻuala i kuke ʻia, unpeeled kahi kumu maikaʻi o nā wikamina a me nā minelala, e like me ka wikamina C a me ka potassium (13,).

Kiʻekiʻena ʻo kaʻuala i ka wai a me nā kalaka, a loaʻa ka nui o ka fiber a me ka protein. ʻAʻohe o lākou momona ().

Hoʻohālikelike ʻia i nā meaʻai mea momona kiʻekiʻe, hoʻopiha loa kaʻuala.

I ka ʻoiaʻiʻo, ua kuhi ʻia kaʻuala i hoʻolapalapa ʻia i 323 ma ka papa kuhikuhi māʻona, ʻo ia ka kiʻekiʻe loa helu o nā mea ʻai a pau i hoʻāʻo ʻia. Ua helu lākou ma kahi o 7 mau manawa ke kiʻekiʻe ma mua o nā croissant, nā mea i loaʻa ka mea haʻahaʻa (

Ua ʻike ʻia kahi noiʻi ʻana i ka ʻai ʻana i kaʻuala i hoʻolapalapa ʻia me ka steak puaʻa i alakaʻi ʻia i ka lawe ʻana o ka calorie i ka wā o ka pāʻina, ke hoʻohālikelike ʻia i ka ʻai ʻana i ka steak me ka laiki keʻokeʻo a i ʻole pasta ()

Hōʻike kekahi mau hōʻike i kahi ʻāpana o ke kumu e hoʻopihapiha nui ai kaʻuala no ka mea aia lākou i kahi protein i kapa ʻia ʻo proteinase inhibitor 2 (PI2). Hiki i kēia protein ke kāohi i ka makemake (,).

Ke hoʻopiha piha nei i kaʻuala, a ua helu i ke kiʻekiʻe loa o nā meaʻai āpau ma ka papa kuhikuhi māʻona. Hiki iā lākou ke hoʻopihapiha iā ʻoe a kōkua iā ʻoe e ʻai i nā calorie ʻē aʻe i ka huina.

2. Huamoa

He olakino maikaʻi loa nā hua manu a momona hoʻi.

Loaʻa ka hapa nui o nā meaola i loko o nā yolks, me nā antioxidants lutein a me zeaxanthine, kahi e pōmaikaʻi ai ke olakino maka ().

ʻO nā hua manu kahi kumu waiwai nui o ka protein kiʻekiʻe. Loaʻa i kahi hua nui ma kahi o 6 gram o ka protein, me nā 9 amino acid pono ʻē aʻe.

Ke hoʻopihapiha nui nei hoʻi nā hua manu a helu kiʻekiʻe ma ka helu satiety ().

Ua ʻike ʻia kahi noiʻi ʻana i ka ʻai ʻana i nā hua no ka ʻaina kakahiaka, ma mua o kahi ʻeke, hoʻonui i ka piha a alakaʻi ʻia i ka liʻiliʻi o ka loaʻa ʻana o ka calorie ma hope o 36 mau hola ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i ka ʻaina kakahiaka momona-protein o nā hua manu a me ka pīpī wīwī i hoʻonui i ka piha a kōkua i ka poʻe e hana i nā koho meaʻai maikaʻi ().

ʻO nā hua manu kahi meaʻai momona, protein kiʻekiʻe me kahi hopena ikaika i ka piha. Hiki iā lākou ke kōkua iā ʻoe e ʻai liʻiliʻi no a 36 mau hola ma hope o ka pāʻina ʻana.

3. Oatmeal

ʻAi ʻia, ʻai ʻia e like me ka oatmeal (porridge), kahi koho kakahiaka nui kaulana. He haʻahaʻa haʻahaʻa ʻo Oatmeal i nā kalori a me kahi kumu o ka fiber, ʻo ia hoʻi kahi fiber soluble i kapa ʻia beta-glucan. Loaʻa iā ia nā helu kiʻekiʻe ma ka papa inoa satiety, ke koho ʻana i ka 3 holoʻokoʻa ().

Ua ʻike ʻia kahi noiʻi hou i ka nui a me ka liʻiliʻi o ka pōloli o ka poʻe i komo ma hope o ka ʻai ʻana i ka oatmeal, ke hoʻohālikelike ʻia i ka cereal ʻaina kakahiaka i mākaukau. ʻAi liʻiliʻi lākou i ka ʻai i ka wā o ka ʻaina awakea ().

ʻO kā Oatmeal mana hoʻopihapiha e hele mai ana mai kāna kiʻekiʻe fiber kiʻekiʻe a me kona hiki ke pulu i ka wai.

ʻO ke fiber soluble, e like me ka beta-glucan i nā ʻoka, hiki ke kōkua iā ʻoe e piha. Hiki iā ia ke kōkua i ka hoʻokuʻu i nā homoni satiety a hoʻolohi i ka hakahaka o ka ʻōpū (,,).

ʻO ʻOatmeal kahi hoʻopiha piha i ke kakahiaka kakahiaka. Hiki iā ia ke kōkua iā ʻoe e ʻai i nā calorie ʻē aʻe i ka pāʻina aʻe a hoʻopaneʻe i ka haʻalele ʻana o ka ʻōpū.

4. Iʻa

Hoʻouka ʻia ka iʻa me nā protein kiʻekiʻe.

Nui ka waiwai o ka iʻa i loko o ka omega-3 fatty acid, nā momona pono a mākou e loaʻa ai mai ka meaʻai.

Wahi a kekahi noiʻi, hiki i ka omega-3 fatty acid ke hoʻonui i ka manaʻo o ka piha i ka poʻe kaumaha a obesity paha ().

Hoʻohui ʻia, hōʻike kekahi mau noiʻi i ka protein i ka iʻa i loaʻa ka hopena ikaika i ka piha ma mua o nā kumu protein.

Ma ka papa kuhikuhi māʻona, ʻoi aku ka kiʻekiʻe o nā iʻa ma mua o nā meaʻai waiwai protein āpau, e like me nā hua manu a me nā bipi. Loaʻa i ka iʻa ka helu kiʻekiʻe ʻelua o nā meaʻai āpau i hoʻāʻo ʻia ().

Hoʻohālikelike kahi haʻawina ʻē aʻe i ka iʻa, ka moa a me ka protein protein. Ua ʻike nā kānaka noiʻi he hopena ikaika loa kā ka iʻa protein i ka māʻona ().

Nui ka iʻa i ka protein a me ka omega-3 fatty acid, kahi e hoʻonui ai i ka manaʻo o ka piha. ʻOi aku ka hopena o ka protein i ka iʻa i ka piha ma mua o nā ʻano protein.

5. Kopa

Ua manaʻo pinepine ʻia nā wai e ʻoi aku ka liʻiliʻi o ka hoʻopiha ma mua o nā meaʻai paʻa, ʻoiai ua huikau nā hōʻike (,).

Eia nō naʻe, ʻokoʻa iki nā sopa. Hōʻike ka noiʻi e ʻoi aku paha ka piha o nā hupa ma mua o nā meaʻai paʻa i loaʻa nā mea like (,).

I loko o hoʻokahi noiʻi, ua hoʻopau nā mea manawaleʻa i kahi papa ʻaina paʻa, kahi chunky sup a i ʻole kahi supa maʻalahi i waiho ʻia ma o ka mīkini meaʻai.

Ana ʻia ka manaʻo o ka piha a me ke ana i waiho ai ka ʻai i ka ʻōpū. Loaʻa ka hopena nui o ka sopa ʻoluʻolu i ka piha a me ka wikiwiki o ka lawe ʻana o ka ʻōpū, a ukali ʻia e ka chunky sop ().

Hoʻopiha piha nā kupa i nā meaʻai, ʻoiai ke ʻano wai. Noho lākou i loko o ka ʻōpū ʻoi aku ka lōʻihi, a hoʻolōʻihi i ka manaʻo o ka piha.

6. ʻAiʻai

ʻO nā meaʻai protein kiʻekiʻe, e like me nāʻiʻo momona, e hoʻopihapiha loa (,).

ʻO kahi laʻana, hiki i ka pipi ke hopena ikaika i ka māʻona. Helu 176 ia ma ka helu satiety, ʻo ia ka lua o ke kiʻekiʻe o nā meaʻai waiwai protein, ma hope pono o ka iʻa (,).

Ua ʻike ʻia kahi noiʻi hoʻokahi i ʻai ka poʻe i ʻai i ka ʻiʻo protein kiʻekiʻe ma ka ʻaina awakea i ka 12% liʻiliʻi ma ka pāʻina awakea, ke hoʻohālikelike ʻia i ka poʻe i loaʻa ka pāʻina momona kiʻekiʻe no ka ʻaina awakea ().

ʻOi kaʻiʻo i ka protein a hoʻopiha loa. Loaʻa i ka pīpī ka lua o ke kiʻekiʻe o nā meaʻai waiwai protein i ka papa inoa satiety.

7. Yogurt Helene

Mānoanoa loa ka Greek yogurt ke hoʻohālikelike ʻia me ka yogurt maʻamau, a ʻoi aku ke kiʻekiʻe o ka protein.

ʻO kahi yogurt Greek kahi koho kakahiaka nui loa. He meaʻai māmā nō ia i ke awakea e kōkua paha e hoʻopiha iā ʻoe a hiki i ka pāʻina aʻe.

I hoʻokahi o nā noi ʻana, pau nā wahine i ka meaʻai māmā yogurt 160-kalori i haʻahaʻa, haʻahaʻa a kiʻekiʻe paha i ka protein.

ʻO ka poʻe i ʻai i ka nui o ka protein yogurt Greek protein i piha ka lōʻihi loa, ua liʻiliʻi ka pōloli a ʻai i ka ʻaina ahiahi ().

He mea makemake nui ʻia ka huaʻōlelo Helene i ka ʻaina kakahiaka, protein kiʻekiʻe a me ka meaʻai māmā. Hiki ke hoʻonui i ka manaʻo o ka piha a kōkua iā ʻoe e hōʻemi i ka pōloli a hiki i ka pāʻina aʻe.

8. Nā mea kanu

ʻO nā mea kanu nā mea momona momona. Kau ʻia lākou me nā ʻano wikamina, nā minelala, a me nā pono mea kanu pono.

ʻO nā mea ʻai kekahi mea nui, nā meaʻai calorie haʻahaʻa. Loaʻa iā lākou ka pulupulu a me ka wai, i hoʻohui i ka hapa nui i kāu mau meaʻai a kōkua i ka hoʻopiha iā ʻoe.

Eia kekahi, lawe ka manawa i nā mea lauʻai e nau a ʻoluʻolu loa i kēlā ala.

Ua ʻike ʻia kahi noiʻi ʻana i ka ʻai ʻana i kahi ʻāpana nui o ka salakeke ma mua o ka pāʻina ʻana o ka pasta i hoʻonui ai i ka manaʻo o ka piha a hoʻoliʻiliʻi hoʻi i ka loaʻa ʻana o ka calorie.

Nui nā mea ʻai i ka fiber a me ka wai, i mālama ai iā ʻoe i ka lōʻihi. ʻO ka ʻai ʻana i kahi sāleta ma mua o ka pāʻina e hiki ke kōkua iā ʻoe e ʻai i nā ʻōpelu liʻiliʻi i ka nui.

9. Kapu Keiki

ʻO ka cheese cheese maʻa mau ka haʻahaʻa o ka momona a me nā carbs, akā kiʻekiʻe i ka protein.

Hiki i kāna ʻike protein kiʻekiʻe ke kōkua iā ʻoe e piha, ʻoiai e ʻai nei i kekahi mau calorie.

Ua ʻike ʻia kahi noiʻi ua like ka hopena hoʻopihapiha o ka tī tī me ka hopena hoʻopiha o nā hua ().

ʻO ka tīhi kiʻekiʻe ma ka protein, akā haʻahaʻa i ka momona a me nā calories. Hoʻohālikelike kona hopena i ka piha i nā hua manu.

10. Legume

ʻO nā legume, e like me nā pī, nā pī, nā lihi a me nā pī, loaʻa i kahi ʻano pilikino maikaʻi.

Hāpai ʻia lākou me ka puluniu a me nā protein i hoʻokumu ʻia me nā mea kanu, akā he haʻahaʻa haʻahaʻa ka haʻahaʻa. Hoʻopiha kēia iā lākou ().

Hoʻokahi ʻatikala i loiloi i 9 mau hoʻokolohua kaulike e aʻo ana i ka piha o ka pāʻina ʻai mai nā puʻupuʻu, kahi ʻāpana o ka ʻohana legume ().

Ua ʻike lākou ua ʻike ka poʻe komo he 31% hou aʻe mai ka ʻai ʻana i nā lāʻau, ke hoʻohālikelike ʻia i nā pāʻina o ka pasta a me ka berena

ʻO nā legume kahi kumu maikaʻi o ka fiber a me ka protein. Hiki iā lākou ke kōkua iā ʻoe e piha i ka hoʻohālikelike ʻia i nā meaʻai ʻē aʻe.

11. Ka hua

Loaʻa i ka hua ka nui o ka ikehu. Loaʻa iā ia he nui o ka fiber, kahi e lohi ai i ka digestion a kōkua iā ʻoe e piha hou no ka lōʻihi.

ʻO nā hua ʻōpela a me nā ʻalani i kiʻekiʻe loa ma ka papa kuhikuhi māʻona, ma kahi o 200 ().

Eia nō naʻe, he mea nui e hoʻomaopopo he ʻoi aku ka maikaʻi o ka ʻai ʻana i nā hua āpau ma kahi o ka wai huaʻai, ʻaʻole e hoʻopiha pono ().

Kiʻekiʻe ka hua i ka fiber a hāʻawi i ka nui e kōkua iā ʻoe e piha hou no ka lōʻihi. ʻOi aku ka hopena o ka hua holoʻokoʻa i ka piha ma mua o ka wai momona.

12. Quinoa

ʻO Quinoa kahi hua / palaoa i makemake nui ʻia no ka protein.

I ka ʻoiaʻiʻo, hāʻawi ia i nā amino acid pono āpau a no laila ʻike ʻia ma ke ʻano he kumu protein piha, ().

ʻOi aku ka kiʻekiʻe o Quinoa i ka fiber ma mua o ka nui o nā hua.

Hoʻonui ka protein a me ka ʻikepili o ka quinoa i ka manaʻo o ka piha a kōkua iā ʻoe e ʻai i nā calori liʻiliʻi ma (().

ʻO Quinoa kahi kumu maikaʻi o nā protein a me nā fiber, kahi e kōkua ai e hoʻonui i ka manaʻo o ka piha.

13. Nut

ʻO nā huaʻai, e like me nā ʻalemona a me nā walnuts, he mau koho māmā-nui, nā meaʻai māmā-waiwai.

Nui lākou i nā momona olakino a me nā protein, a hōʻike nā haʻawina e hoʻopihapiha loa (,,).

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka mea nui o ka nau pono ʻana i kāu mau nati.

ʻIke ʻia ʻo ka hoʻomoʻai ʻana i nā ʻalemona he 40 mau manawa i alakaʻi ʻia i ka hōʻemi nui ʻana o ka pōloli a me ka hoʻonui ʻana i ka manaʻo o ka piha, ke hoʻohālikelike ʻia me ka nau ʻana i 10 a 25 mau manawa ().

ʻO nā nati kahi koho māmā māmā. Nui lākou i nā momona olakino a loaʻa pū kekahi i nā protein. Hoʻopiha loa lākou a hōʻemi paha i ka pōloli.

14. Aila niu

Aia i loko o ka aila niu kahi hui kūikawā o nā mea momona momona, ma kahi o 90% saturated.

Loaʻa iā ia kokoke i nā triglycerides kaulahao waena. Komo kēia mau mea momona i ke akepaʻa mai ka digestive tract, kahi e lilo ai i kino ketone.

Wahi a kekahi mau noiʻi, hiki i nā kino ketone ke loaʻa kahi hopena hoʻoliʻiliʻi ().

Ua hōʻike ʻia kahi noiʻi i ka poʻe i ʻai i ka ʻaina kakahiaka i hoʻohui ʻia me nā triglycerides kaulahao kaulike ʻia me ka hapa iki o nā calorie i ka ʻaina awakea ().

Nānā ʻia kahi noiʻi ʻē aʻe i nā hopena o nā triglyceride kaulewa waena a lōʻihi. Ua ʻike ʻia ka poʻe i ʻai i nā triglycerides kaulahao waena ʻoi aku i hoʻopau ʻia, ma ka awelika, 256 ka liʻiliʻi o nā calories i kēlā me kēia lā ().

Kau ʻia ka aila niu me nā triglycerides kaulahao waena, kahi e hiki ai ke hōʻemi nui i ka makemake a me ka lawe ʻana i ka calorie.

15. Popopona

ʻO ka Popcorn kahi meaʻai palaoa holoʻokoʻa i kiʻekiʻe loa i ka fiber. Loaʻa i kahi ʻeke waena waena (112 gram) ma kahi o 16 gram o ka fiber ().

Ua ʻike nā noiʻi ua ʻoi aku ka hoʻopihapiha o ka popcorn ma mua o nā mea ʻono ʻē aʻe i makemake nui ʻia, e like me nā ʻuala a me nā kokoleka (52).

Hiki i kekahi mau mea ke hāʻawi i kāna hopena hoʻopihapiha, me ke kiʻekiʻe o ka fiber a me ka haʻahaʻa o ka ikehu (,).

Eia naʻe, e hoʻomaopopo i ka popcorn āu e hoʻomākaukau ai iā ʻoe iho i kahi ipu hao a i ʻole ka mīkini ea-popper nā koho olakino loa loa. Hoʻohui i ka nui o ka momona i ka popcorn hiki ke hoʻonui i ka nui o ka kalori.

ʻO Popcorn kahi meaʻai māmā i kiʻekiʻe i ka fiber, kiʻekiʻe i ka leo a haʻahaʻa i ka nui o ka ikehu. Kalepona no ka calorie, hoʻopiha loa ia.

Lawe i ka Home Message

Hoʻopiha i nā meaʻai i kekahi mau ʻano.

Kūleʻa lākou i kiʻekiʻe i ka fiber a i ʻole ka protein, a loaʻa ka haʻahaʻa o ka ikehu haʻahaʻa.

Hoʻohui ʻia, mālama ʻia kēia mau meaʻai i nā meaʻai piha āpau - ʻaʻole ʻai ʻia nā meaʻai maikaʻi ʻole.

ʻO ka nānā ʻana i nā meaʻai āpau e hoʻopiha iā ʻoe me ka liʻiliʻi o nā calorie e kōkua iā ʻoe e lilo i ka paona i ka holo lōʻihi.