21-Day Makeover - Lā 14: Pehea ka paʻa ʻana o ke kō i nā paona

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ʻAi ka wahine maʻamau i 31 teaspoon o ke kō i ka lā (kokoke ʻelua hapakolu o ke kīʻaha a i ʻole 124 grams); ʻO ka hapa nui o ia mea mai nā mea ʻono i hoʻohui ʻia, loaʻa i nā mea āpau mai ka yogurt ʻono a i ka syrup maple āu e ninini ai i kāu pancakes. ʻAʻole like me nā kō i loaʻa maoli i nā hua a me nā meaʻai ʻē aʻe, e like me ka waiū, hāʻawi kēia mau mea hoʻonanea i nā calorie akā ʻaʻole nā ​​wikamina, nā minelala, a me nā fiber. 'Ōlelo ka poʻe Nutritionists ʻaʻole pono ʻoe e ʻoi aku ma mua o 10 pākēneka o kāu mau calorie i kēlā me kēia lā mai ke kō i hoʻohui ʻia, ʻo ia hoʻi ʻaʻole i ʻoi aku ma mua o 9 teaspoons (36 grams) i ka lā. No ka mālama ʻana i kāu ʻai:

• E heluhelu i nā lepili ma kāu huahana punahele
  I ka wā e pili ana i ka ʻike meaʻai, ua hui pū ʻia ke kō i loko o ka meaʻai me nā kō i hoʻohui ʻia, no laila pono ʻoe e heluhelu i ka papa inoa meaʻai. ʻO kekahi kumu e ʻai ai ka poʻe i ka nui o nā mea ʻono, no ka mea ʻaʻole lākou i ʻike, ʻo ka hoʻohui ʻana i nā mea keʻokeʻo, ʻo ka syrup kulina fructose kiʻekiʻe, ka syrup laiki brown, ka meli a me ka fructose nā kumu o nā calorie ʻole. E hoʻomanaʻo ʻaʻohe mea momona ma mua o kekahi.
• Mai poina e pili ana i ka momona
  Hele pinepine ke kō me ka momona. E makaʻala i ka ʻaikalima, keke, nā kuki, a me nā lāʻau ʻaʻa; he nui ke ko ia lakou a pau a ʻaila a pata paha. "Hoʻomaʻamaʻa loa ke kō i ka momona, no laila hoʻopau ʻoe i ka ʻai ʻana i nā mea ʻoi aku ka nui ma kahi noho hoʻokahi no ka mea aia he 9 calories i ka momona ma ka gram i hoʻohālikelike ʻia me 4 kō," wahi a John Foreyt, Ph.D., polofesa psychiatry, ʻepekema ʻepekema, a lāʻau lapaʻau ma ke Koleke Lapaʻau ʻo Baylor.
• E nānā pono i nā ʻāpana
  "ʻO nā mea ʻai momona nā ʻāpana o ke au supersize," wahi a Lisa Young, Ph.D., R.D., he loea kākoʻo no ka meaʻai a me nā haʻawina meaʻai ma ke Kulanui o New York. A ʻo nā mea inu ʻono, ʻo ia hoʻi, ʻo ia ka mea nui o ke kō i hoʻohui ʻia i kā mākou meaʻai. E inu wale ekahi hiki ke cola i kahi lā a ke lawe nei ʻoe i 39 mau gram, kahi nui ma mua o kāu palena o kēlā me kēia lā.

E kiʻi i ka pukana Make Over Your Body kūikawā no Shape no nā kikoʻī piha e pili ana i kēia hoʻolālā 21 lā. Ma nā hale kūʻai nūhou i kēia manawa!

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