Mea Kākau: John Stephens
Lā O Ka Hana: 24 Ianuali 2021
HōʻAno Hou I Ka Lā: 25 Nowemapa 2024
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Растяжка на все тело за 20 минут. Стретчинг для начинающих
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Anter

Maʻalahi e huikau e pili ana i nā meaʻai e olakino ai ka maikaʻi ʻole.

Makemake ʻoe e hōʻalo i kekahi mau meaʻai inā makemake ʻoe e lilo i ka paona a pale i nā maʻi maʻi.

I kēia ʻatikala, ʻōlelo ʻia nā koho ʻē aʻe ke hiki.

Eia nā meaʻai 20 ʻaʻole maikaʻi ke olakino - ʻoiai ʻo ka hapanui o ka poʻe hiki ke ʻai i ke ʻano kūpono i nā manawa kūikawā me ka ʻole o ka pōʻino mau i ko lākou olakino.

1. Nā inu kīʻaha

Hoʻohui ʻia ke kō kekahi o nā mea momona i ka papaʻai o kēia manawa.

Eia nō naʻe, ʻoi aku ka maikaʻi o kekahi mau kumuwaiwai kō ma mua o nā mea ʻē aʻe, a ʻo nā mea inu kō e hoʻopōʻino loa.

Ke inu ʻoe i nā kalekō wai, ʻaʻole i ʻike ʻia kou lolo e hoʻopaʻa inoa iā lākou ma ke ʻano he meaʻai. Pēlā, hiki paha iā ʻoe ke hoʻopau loa i ka hoʻonui ʻana i kāu huina o ka nui calorie (,,).

Ke hoʻopau ʻia i ka nui, hiki i ke kō ke hoʻokuke i ke kūpaʻa o ka insulin a pili loa i ka maʻi akepaʻa momona ʻole ʻona. Pili pū ʻia ia me nā ʻano koʻikoʻi ʻē aʻe, e like me ka maʻi ʻaʻano 2 a me nā maʻi puʻuwai (,,).


Manaʻo kekahi poʻe ʻo nā inu kō ka mea momona o ka papaʻai o kēia manawa - a ʻo ka inu ʻana iā lākou i ka nui e hiki ke hoʻokele i ka momona a me ka momona (, 8,).

Nā koho ʻē aʻe

Inu wai, wai soda, kope, a kī paha ma kahi.Hoʻohui i kahi ʻāpana o ka lemon i ka wai a i ʻole ka wai soda hiki ke hāʻawi i kahi pā o ka ʻono.

2. ʻO ka hapa nui o nā pizza

ʻO ka Pizza kekahi o nā meaʻai nui a kaulana ʻole o ka honua.

ʻO ka hapa nui o nā pizzas pāʻoihana i hana ʻia me nā mea pono ʻole, e hoʻopili me ka palaoa i hoʻomaʻemaʻe nui ʻia a me kaʻiʻo i hana nui ʻia. Mālama pū ʻo Pizza i ke kiʻekiʻe loa o nā calories.

Nā koho ʻē aʻe

Hāʻawi kekahi mau hale ʻaina i nā mea olakino olakino. Hiki nō ke olakino maikaʻi nā pizza home, ke koho ʻoe i nā mea pono kūpono.

3. berena keʻokeʻo

ʻO ka hapa nui o nā berena kalepa maikaʻi ʻole inā ʻai ʻia i ka nui, no ka mea, hana ʻia lākou mai ka palaoa i hoʻomaʻemaʻe ʻia, kahi haʻahaʻa o ka fiber a me nā meaola kūpono a hiki ke alakaʻi i nā spike wikiwiki i ke kō kō (10).

Nā koho ʻē aʻe

No ka poʻe hiki ke hoʻomanawanui i ka gluten, he koho maikaʻi loa ka berena ʻo Ezekiel. ʻOi aku ka olakino o ka berena palaoa ma mua o ka berena keʻokeʻo.


Inā loaʻa iā ʻoe nā pilikia me ka gluten a i ʻole nā ​​carbs, a laila eia he 15 mau papa hana no nā berena i ʻole gluten-free a haʻahaʻa hoʻi i nā carbs.

4. ʻO ka hapa nui o nā wai momona

Manaʻo pinepine ʻia ka wai huaʻai i ke olakino.

ʻOiai ka wai i loko o kekahi mau antioxidant a me ka wikamina C, a he ʻūlū pū kekahi i nā kō nui o ke kō kō.

ʻO ka ʻoiaʻiʻo, nā awa wai huaʻai e like me ka nui o ke kō e like me nā mea inu kō e like me Coke a i ʻole Pepsi - a i kekahi manawa ʻoi aku ka nui ().

Nā koho ʻē aʻe

Ua hōʻike ʻia kekahi mau wai momona e loaʻa nā pōmaikaʻi olakino ma muli o kā lākou kō kō, e like me ka pomegranate a me nā wai blueberry.

Eia nō naʻe, pono e noʻonoʻo ʻia kēia mau mea i nā mea kōkua i kēlā me kēia manawa, ʻaʻole kahi ʻā o kēlā me kēia lā o kāu papaʻai.

5. Nā huaʻai kakahiaka kakahiaka

Hoʻomaʻamaʻa ʻia nā cereal ʻaina kakahiaka, e like me ka palaoa, nā ʻoka, ka laiki, a me ka palaoa.

Kūleʻa nui lākou i waena o nā keiki a ʻai pinepine ʻia me ka waiū.

I mea eʻono ai lākou, hoʻomoʻa ʻia nā palaoa, ʻoki ʻia, ʻūlū ʻia, ʻōwili ʻia, a i ʻole kāpulu ʻia. Nui lākou i ke kō i hoʻohui ʻia.


ʻO ka hemahema nui o nā cereala ʻaina kakahiaka ko lākou ʻike kō i hoʻonui ʻia. ʻOno loa kekahi i hiki ke hoʻohālikelike ʻia i ka momona.

Nā koho ʻē aʻe

Koho i nā cereala ʻaina kakahiaka i kiʻekiʻe i ka fiber a haʻahaʻa i ke kō i hoʻohui ʻia. ʻOi aku ka maikaʻi, e hana i kāu porridge oat ponoʻī mai ka wili.

6. ʻAi ʻia, ʻai ʻia, a mea ʻai pūlehu ʻia paha

Frying, grilling, and broiling kekahi o nā hana kuke olakino maikaʻi ʻole.

ʻO nā meaʻai i kuke ʻia i kēia mau ʻano he leʻaleʻa a me ka calorie-pinepine. Kūkulu pū kekahi mau ʻano mea hoʻohui kemikala pono ʻole ke kuke ʻia ka meaʻai ma lalo o ka wela nui.

Hoʻopili kēia i nā acrylamides, acrolein, amine heterocyclic, oxysterols, polycyclic aromatik hydrocarbons (PAHs), a me nā huahana hopena glycation kiʻekiʻe (AGEs) (,,,,).

Ua hoʻohui ʻia nā kemika he nui i ka wā o ka kuke wela wela i ka hoʻonui ʻia o ka maʻi ʻaʻai a me nā maʻi puʻuwai (, 19,).

Nā koho ʻē aʻe

I mea e hoʻomaikaʻi ai i kou olakino, koho i nā ʻano kuke māmā a maikaʻi hoʻi, e like me ka paila ʻana, ka hoʻolapalapa ʻana, ka hū ʻana, a me ka mahu ʻana.

7. Nā pāʻina, nā kuki, a me nā pōpō

ʻO ka hapanui o nā pā, nā kuki, a me nā pōpō he maikaʻi ʻole ke ʻai ʻia i ka ʻoi.

Hana ʻia nā mana pūʻolo me ka kō kō, nā palaoa i hoʻomaʻemaʻe ʻia, a me nā momona i hoʻohui ʻia. Hoʻohui ʻia ka pōkole, kiʻekiʻe paha i nā momona trans trans ʻole.

ʻOno ʻono paha kēia mau mea mālama, akā ʻaʻohe o lākou mau meaola kūpono, nā calorie nui, a me nā mea mālama he nui.

Nā koho ʻē aʻe

Inā hiki ʻole iā ʻoe ke haʻalele i ka mea ʻono, puna no ka yogurt Greek, nā huaʻai hou, a kokoleka ʻeleʻele paha.

8. Nā kīʻaha Palani a me nā ʻāpala uala

Maikaʻi loa ka ʻuala keʻokeʻo.

Eia naʻe, ʻaʻole hiki ke ʻōlelo ʻia e pili ana i nā ʻūlani Palani a me nā ʻāpana ʻuala.

Kiʻekiʻe loa kēia mau meaʻai i nā kalori, a maʻalahi ka ʻai ʻana i nā nui loa. Hoʻohui kekahi mau noiʻi i nā ʻalani Palani a me nā ʻāpala uala i ke kaupaona ʻana (, 22).

Loaʻa paha i kēia mau meaʻai nā nui o ka acrylamides, ʻo ia nā mea carcinogenic e hana ʻia ke palai ʻia ka ʻuala, hoʻomoʻa ʻia, a i hoʻomoʻa ʻia (23,).

Nā koho ʻē aʻe

ʻAi maikaʻi ʻia kaʻuala, ʻaʻole palaʻa. Inā makemake ʻoe i kahi mea crunchy e pani i nā ʻuala, e hoʻāʻo i nā kāloti pēpē a i ʻole nā ​​hua hua.

9. Nā meaʻai maikaʻi ʻole Gluten-ʻole

Ma kahi o ka hapakolu o ka U.S. lehulehu e hoʻāʻo nei e hōʻalo i ka gluten (25).

Eia naʻe, hoʻololi pinepine ka poʻe i nā meaʻai olakino, gluten me nā meaʻai ʻole i hana ʻia e lilo i gluten-ʻole.

ʻO kēia mau huahana gluten-free pani i kiʻekiʻe i ke kō a me nā hua i hoʻomaʻemaʻe ʻia e like me ka starch corn a i ʻole ka starch tapioca. Hiki i kēia mau mea ke hoʻonāukiuki i nā spike wikiwiki i ke kō kō a haʻahaʻa i nā meaʻai kūpono.

Nā koho ʻē aʻe

Koho i nā meaʻai kūlohelohe ʻole i ka gluten, e like me nā mea kanu a me nā meaʻai holoholona ʻole i mālama ʻia.

10. Agave nectar

ʻO Agave nectar kahi mea momona i kūʻai pinepine ʻia e like me ke olakino.

Eia naʻe, ua hoʻomaʻemaʻe nui ʻia a kiʻekiʻe loa i ka fructose. ʻO nā nui o nā fructose mai nā mea hoʻohui i hoʻohui ʻia hiki ke hōʻino loa no ke olakino ().

I ka ʻoiaʻiʻo, ʻoi aku ka kiʻekiʻe o ka agave nectar i ka fructose ma mua o nā mea ʻono ʻē aʻe.

No ka mea, he 50% fructose a me syrup kānana kiʻekiʻe-fructose ma kahi o 55%, ʻo agave nectar he 85% fructose ().

Nā koho ʻē aʻe

ʻO Stevia a me erythritol he olakino, kūlohelohe, a me nā calorie ʻole.

11. yogurt momona-momona

Hiki i ke Yogurt ke olakino maikaʻi loa.

Eia nō naʻe, ʻo ka hapa nui o nā yogurts i loaʻa i ka hale kūʻai maikaʻi ʻole nāu.

Hōʻemi pinepine lākou i ka momona akā kau ʻia me ke kō e uku no ka ʻono a ka momona e hāʻawi ai. E waiho maʻalahi, ʻo ka hapa nui o ka yogurt i loaʻa i kāna mau momona olakino, nā momona maoli me kahi mea pono ʻole.

Hoʻohui ʻia, hāʻawi ʻole nā ​​yogurts he nui i nā koʻohune probiotic e like me ka manaʻo maʻamau. Hoʻomoe pinepine ʻia lākou, kahi e luku ai i ka hapa nui o kā lākou bacteria.

Nā koho ʻē aʻe

Koho i ka yogurt momona, momona piha i piha i nā moʻomeheu ola a i ʻole hana (probiotics). Inā hiki, kūʻai i nā ʻano mai nā bipi kauō.

12. Nā mea ʻai ʻōpala momona

Kaulana nui nā papaʻai low-carb.

ʻOiai hiki iā ʻoe ke ʻai i ka nui o nā meaʻai āpau ma ia papaʻai, pono ʻoe e makaʻala no nā huahana hana hoʻoliʻiliʻi liʻiliʻi hoʻona. Pākuʻi ʻia kēia mau mea i nā ʻaukā momona a me nā pani ʻai.

Hoʻonohonoho pinepine ʻia kēia mau meaʻai a piha me nā mea hoʻohui.

Nā koho ʻē aʻe

Inā ʻoe ma ka papaʻai haʻahaʻa-kalapona, e kuhikuhi i nā meaʻai e haʻahaʻa maoli i nā kalakeke, e hoʻopili ana i nā hua, nā iʻa iʻa, a me nā lau lau.

13. ʻAilika

ʻOluʻolu paha ka ʻaikalima, akā ua hoʻokau ʻia me ke kō.

ʻOi aku ka kiʻekiʻe o kēia huahana waiū i nā calories a maʻalahi hoʻi e ʻai nui. Inā ʻoe e ʻai iā ia ma ke ʻano he mea ʻono, hoʻohui pinepine ʻoe ia ma luna o kāu loaʻa o ka calorie maʻamau.

Nā koho ʻē aʻe

Hiki ke koho i nā mana ʻoi aku ke olakino a i ʻole hana i kāu ʻaikalima ponoʻī e hoʻohana ana i nā hua hou a hoʻemi i ke kō.

14. Paa kanakē

ʻAʻole maikaʻi ke olakino kī kī

Nui lākou i ke kō, ka palaoa palaoa i hoʻomaʻemaʻe ʻia, a me nā momona i hana ʻia ʻoiai haʻahaʻa loa hoʻi i nā mea pono pono.

ʻO ka mea ʻē aʻe, e waiho kēia mau mea mālama iā ʻoe i ka pōloli ma muli o ke ʻano o ka hoʻopili ʻana o kou kino i kēia mau pōkā kō.

Nā koho ʻē aʻe

E ʻai i ka hua a i ʻole i kahi ʻāpana kokoleka pouli ma kahi.

15. ʻO kaʻiʻo i hana ʻia

ʻOiai ʻo ka ʻiʻo i hana ʻole ʻia hiki ke olakino a momona, ʻaʻole like ka mea like me nā ʻiʻo i hana ʻia.

Hōʻike nā noiʻi i ka poʻe e ʻai ana i nā ʻiʻo i hana ʻia he ʻoi aku ka nui o ka pilikia i nā maʻi ʻino he nui, e like me ka maʻi ʻaʻai kolona, ​​ʻano diabetes 2, a me nā maʻi puʻuwai (28,)

ʻO ka hapa nui o kēia mau haʻawina he observational i ke ʻano, ʻo ia hoʻi ʻaʻole hiki iā lākou ke hōʻoia i kaʻiʻo i hana ʻia ka hewa. Eia nō naʻe, ikaika a paʻa ka loulou helu ma waena o nā noiʻi.

Nā koho ʻē aʻe

Inā makemake ʻoe e ʻai i ka bacon, nā sausages, a i ʻole ka pepperoni, e hoʻāʻo e kūʻai mai nā poʻe kīʻaha kūloko i hoʻohui ʻole i nā mea ola maikaʻi ʻole he nui.

16. Ke tī i hana ʻia

Ola ke tī i ke akahai.

Hoʻouka ia me nā mea momona, a me kahi ʻāpana hoʻokahi e hoʻopili i nā mea momona āpau e like me ke aniani o ka waiū.

Eia nō naʻe, ʻaʻohe mea e like me nā hua tī i hana ʻia. Hana nui ʻia lākou me nā mea hoʻopihapiha hoʻopihapiha i hoʻolālā ʻia e loaʻa kahi ʻano like me ka tī a me ke ʻano.

E ʻike pono e heluhelu i nā lepili e hōʻoia i ka loaʻa ʻana o ka waiū a me nā mea hana ʻimi hoʻopunipuni i kāu tīhi.

Nā koho ʻē aʻe

ʻAi i ka tī maoli. ʻO nā ʻano olakino nā feta, mozzarella, a me nā paʻi paʻi. Hiki ke koho maikaʻi ʻia nā koho ʻē aʻe vegan he nui.

17. ʻO ka hapa nui o nā meaʻai wikiwiki

'Lelo maʻamau, lawelawe nā kaulahao meaʻai wikiwiki i ka meaʻai ʻōpala.

ʻO ka hapa nui o kā lākou mōhai i hana nui ʻia a haʻahaʻa i nā mea momona.

ʻOiai ko lākou kumukūʻai haʻahaʻa, hiki i nā meaʻai wikiwiki ke hāʻawi i ka maʻi maʻi a hōʻeha i kou olakino laulaha. E nānā pono ʻoe i nā mea palai.

Nā koho ʻē aʻe

Ma muli o ke kaomi piʻi, ua hoʻomaka ka nui o nā kaulahao meaʻai wikiwiki e hāʻawi i nā koho olakino.

18. Mea inu kope kiʻekiʻe

Hoʻouka ʻia ke kope me nā antioxidant a hāʻawi i nā pono he nui.

ʻO ka mea nui, ʻoi aku ka liʻiliʻi o ka makaʻu o nā mea inu kofe i nā maʻi koʻikoʻi, e like me ka maʻi maʻamau o 2 a me Parkinson (, 31).

I ka manawa like, maikaʻi ʻole nā ​​kalima, nā syrup, nā mea hoʻohui, a me nā kō i hoʻohui pinepine ʻia i ke kofe.

Kūleʻa like kēia mau huahana e like me nā mea inu kō.

Nā koho ʻē aʻe

Inu kope maʻalahi ma kahi. Hiki iā ʻoe ke hoʻohui i nā huina o ka momona momona a i ʻole ka waiū momona piha inā makemake ʻoe.

19. ʻO nā mea me ke kō a me nā hua i hoʻomaʻemaʻe ʻia

He mea nui e hōʻalo - a i ʻole ka palena iki - nā meaʻai i loaʻa ka kō i hoʻohui ʻia, nā māno hoʻomaʻemaʻe, a me nā momona trans trans.

ʻO kēia kekahi o nā mea olakino maikaʻi ʻole akā maʻamau i ka papaʻai o kēia manawa. No laila, ʻaʻole hiki ke hoʻonui ʻia ka waiwai o nā lepili heluhelu.

Pili kēia i nā meaʻai olakino i kapa ʻia.

Nā koho ʻē aʻe

Pahuhopu no nā mea momona-momona, nā meaʻai āpau, e like me nā huaʻai a me nā hua holoʻokoʻa.

20. ʻO nā meaʻai i hana nui ʻia

ʻO ke ala maʻalahi e ʻai i ke olakino a lilo i ka paona ka mea e hōʻalo ai i nā meaʻai i hana ʻia e like me ka hiki.

Hoʻopili pinepine ʻia nā ukana a lawe ʻia me ka paʻakai a kō paha.

Nā koho ʻē aʻe

Ke kūʻai aku ʻoe, e ʻike pono e heluhelu i nā lepili ʻai. E hoʻāʻo e hāpai i kāu kaʻa me ka nui o nā mea ʻai a me nā meaʻai āpau.

Ke laina lalo

ʻOiai ʻo ka papaʻai komohana ka pūʻolo nui o nā meaʻai maikaʻi ʻole, hiki iā ʻoe ke mālama i kahi papaʻai olakino inā ʻoe e holoi i nā mea i hana ʻia, nā kō-kiʻekiʻe i ʻōlelo ʻia ma luna.

Inā ʻoe e kia i nā meaʻai āpau, maikaʻi ʻoe i kou ala i ka manaʻo maikaʻi a me ka hoʻihoʻi hou ʻana i kou olakino.

Hoʻohui, ke hoʻomaʻamaʻa nei i ka noʻonoʻo ke ʻai ʻoe ma ka hoʻolohe ʻana i nā kuhi o kou kino a me ka nānā ʻana i nā ʻono a me nā ʻano hiki ke kōkua iā ʻoe e makaʻala i ka nui a me ka mea āu e ʻai ai, e ʻae iā ʻoe e hoʻokō i kahi pilina maikaʻi me ka meaʻai.

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