8 mau ʻōlelo aʻoaʻo e hōʻemi i nā wahi ʻai me ka hoʻonui ʻole i ka pololi

Anter

• 1. Hana ma ka liʻiliʻi loa i ka hapalua o kāu pā Veggies
• 2. ʻAi Protein Me kēlā me kēia meaʻai a me nā meaʻai māmā paha
• 3. E inu i ka wai me kāu ʻai
• 4. Hoʻomaka Me kahi Kopa Meaʻai a i ʻole Saladi
• 5. E hoʻohana i nā pā liʻiliʻi a me nā pā
• 6. E ʻai me ka noʻonoʻo
• 7. E hoʻomala i kāu ʻai
• 8. E ʻai hou i ka puluniu wailana
• Ka Laina Lalo

Ke hoʻāʻo nei ʻoe e lilo i ka paona, hoʻomaka paha ʻoe ma ka ʻai ʻana i ka liʻiliʻi.

Akā pehea ʻoe e hoʻonui ai i kāu mau ʻāpana me ka ʻole o ka pōloli? Mahalo, nui a hewahewa nā ʻōkuhi hiki iā ʻoe ke hoʻohana e ʻoki i nā kalori ke mālama nei ʻoe i ka pōloli.

Aia i loko o kēia ʻatikala nā ʻōlelo aʻoaʻo he 8 maikaʻi loa e hōʻemi ai i nā ʻāpana meaʻai me ka hana ʻole ʻana i ka pōloli.

1. Hana ma ka liʻiliʻi loa i ka hapalua o kāu pā Veggies

ʻO nā mea kanu i ka nui o ka hoʻopiha ʻana i ka wai a me ka fiber, akā ʻaʻole nui o nā calories ().

I ka hoʻololi ʻana i ka hapalua o ka starch a protein paha o kāu pāʻina me nā mea kanu non-starchy, hiki iā ʻoe ke ʻai i ka nui o nā meaʻai a kāpae i nā calori holoʻokoʻa ().

A ua hōʻike ʻia ka noiʻi ʻana i ka nui o nā meaʻai āu e ʻai ai he mea ia e piha ai ().

I hoʻokahi o nā noi ʻana, hāʻawi ʻia i kēlā me kēia me kēia pā o ka pasta, akā me nā huina like ʻole o nā mea kanu.

ʻAi nā mea komo i ka nui o nā mea ʻai me ka nānā ʻole i ka nui o nā mea ʻai i loaʻa iā lākou, ʻo ia hoʻi ka poʻe i loaʻa ka hapa nui o nā mea kanu i ʻai i nā calorie liʻiliʻi me ka ʻike ʻole ().

E hoʻāʻo e hoʻoliʻiliʻi i nā ʻāpana o nā meaʻai ʻē aʻe a hoʻopiha i ke koena o kāu pā me nā mea kanu non-starchy.

Hiki iā ʻoe ke hoʻohana i kēia manaʻo like ke hana ʻana i nā pā lau. Hoʻohui wale i nā mea hou aku i kāu mau punahele punahele e hoʻohaʻahaʻa iā lākou i nā calori a me nā momona momona.

Hōʻuluʻulu Manaʻo:

Hoʻohui nā mea kanu i ka nui i kāu pāʻina, e ʻae ana iā ʻoe e ʻai i nā calorie liʻiliʻi no ka nui o nā meaʻai.

2. ʻAi Protein Me kēlā me kēia meaʻai a me nā meaʻai māmā paha

Hōʻike pinepine ka ʻepekema i ka protein e hoʻonui i nā manaʻo o ka piha ma mua o ka carbs a i ʻole ka momona ().

Hoʻokahi o nā noi mai 2012 i nānā i nā hopena o ka ʻai ʻana i nā pālua-protein kiʻekiʻe i nā manaʻo o ka piha. ʻAi nā mea i komo i ka meaʻai me 20-30% o nā calorie mai ka protein.

Ua ʻike nā kānaka noiʻi ua ʻike ʻoi aku ka piha o nā kānaka i ʻai i nā meaʻai momona i ka wā pōkole a me ka wā lōʻihi, ke hoʻohālikelike ʻia i ka hapa o ka nui o nā protein i loko o kā lākou papa ʻaina.

Lawe pono i ka hoʻopiha piha ʻana o ka protein i ka hoʻopili ʻana iā ia i kēlā me kēia pāʻina a me nā meaʻai māmā.

E kia pono i nā kumu waiwai o ka protein, e like me nā hua manu, nā moa manu ʻole o ka ʻili, ka waiū, nā iʻa iʻa a me nā iʻa. ʻO nā protein i hoʻokumu ʻia me nā mea kanu he koho maikaʻi nō hoʻi, a pili pū paha i nā pīni, nā pīniʻu, nā tofu a me nā momi nut.

Eia kekahi mau manaʻo no ka loaʻa ʻana o kahi protein i loko o nā meaʻai like ʻole a me nā meaʻai māmā:

• E hoʻohui i kahi yogurt Greek maʻalahi i kāu papa ʻaina kakahiaka.
• Hoʻohui i nā pahū palaoa piha me ka tī tī a i ʻole hummus.
• Poach i kahi hua manu i ka hupa mea kanu.
• Hoʻohui i nā pīni a i ʻole kahi hua manu maloʻo i ka saladi.

Hōʻuluʻulu Manaʻo:

Kōkua ka Protein i kou kino e noʻonoʻo i ka piha o ka momona ma mua o ka carbs a i ʻole ka momona. Hoʻopili pū me ka protein i kēlā me kēia pāʻina a me ka meaʻai māmā e hoʻonui ai i kona mana.

3. E inu i ka wai me kāu ʻai

ʻO ka inu ʻana i nā mea inu momona momona e like me ka wai a me ka soda ʻaʻole ʻoe e ʻike i ka piha, akā haʻalele iā ʻoe me nā calorie keu āu e pono ʻole ai (,).

No nā mākua makua, inu wai i ka pono ma mua o ka pāʻina hiki ke kōkua i ka hoʻopihapiha ʻana iā ʻoe a hōʻemi i ka likelike āu e ʻai ai.

I hoʻokahi aʻo ʻana i nā mākua makua, ʻo ka poʻe i inu e pili ana i 2 mau kīʻaha (500 ml) o ka wai ma mua o ka ʻaina kakahiaka ua ʻai ma kahi o 13% ka liʻiliʻi ma mua o ka poʻe komo i inu ʻole i ka wai ma mua o ka ʻai ʻana ().

ʻO ka inu ʻana i ka wai ma mua o ka pāʻina ʻaʻohe hopena o ka hopena ma luna o nā ʻōpio ʻōpio. Eia nō naʻe, hiki ke mālama iā ʻoe i ka nui o nā calorie i kāu wai ().

E inu i ka wai a me nā mea inu ʻē aʻe-ʻole me kāu ʻai e hoʻopau ai i kou make wai me ka ʻole o ka hoʻonui ʻana i kāu calorie.

Hōʻuluʻulu Manaʻo:

Mālama ka wai inu me kāu pāʻina iā ʻoe i nā calorie keu. ʻO ka mea hou aku, ʻo ka inu ʻana i ke kīʻaha wai ma mua o ka pāʻina e kōkua ai i kekahi poʻe e ʻai liʻiliʻi.

4. Hoʻomaka Me kahi Kopa Meaʻai a i ʻole Saladi

He mea kūpono ʻole paha ke ʻai ʻana i nā papa hou aʻe i mea e ʻai ai i nā meaʻai liʻiliʻi, akā ʻo ka hoʻomaka ʻana i kāu papa me ka sop a me ka salakeke hiki ke kōkua iā ʻoe e hana pēlā.

I hoʻokahi o nā noi ʻana, ua ʻai ka poʻe i komo i ka ʻaina awakea i hoʻokahi lab i hoʻokahi pule no ʻelima pule. Ke hāʻawi ʻia lākou i ka sup i mua o ka entrée, ʻai lākou i 20% mau calori no kā lākou pāʻina holoʻokoʻa ma mua o kā lākou ʻai ʻana i ka entrée ().

Ua loaʻa kēlā mea noiʻi like i nā hopena like i ka manawa i hāʻawi ai ʻo ia i ka poʻe salakeke ma mua o ka entrée o pasta ().

Ke ʻai ka poʻe i kahi salakeke liʻiliʻi ma mua o kā lākou pasta, ʻai lākou i 7% mau calori i ka wā o kā lākou pāʻina ma mua o ka manu nūnū pololei i ka pasta. Ke ʻai lākou i kahi salakeke nui, ʻai lākou i 12% mau calorie liʻiliʻi.

Loaʻa i kekahi mau mea ʻāpana māmā a me nā salakeke i kahi mea like: he nui ka wai o lākou, piha i nā mea ʻai momona a momona ma nā hāmeʻa.

ʻO kēia fibre kiʻekiʻe, wai kiʻekiʻe e like me ke ala maikaʻi loa e kāohi ai i ka lawe ʻana o ka calorie ().

Eia nō naʻe, makaʻala no ke kāhiko ʻana i ka saladi, e hiki ai ke hōʻiliʻili koke i nā calori.

Hōʻuluʻulu Manaʻo:

Ke hoʻomaka nei me kahi sopa haʻahaʻa-calorie a i ʻole salakeke e lawe i ka lihi o kou pōloli, ke hoʻomaka mua nei iā ʻoe e ʻai liʻiliʻi i ka papa nui.

5. E hoʻohana i nā pā liʻiliʻi a me nā pā

He ʻano ʻē paha ia, akā ʻo ka nui o kāu pā a me nā mea ʻai e pili ana i ka nui o kāu ʻai.

I hoʻokahi noiʻi, ua ʻike nā kānaka noiʻi e mālama ka poʻe i kā lākou mau pā ma kahi o 70% piha, me ka nānā ʻole i ka nui o ka pā ().

E unuhi ia i loko o nā meaʻai he nui aku inā ʻoe e hoʻohana nei i kahi pā 10-ʻiniha i hoʻohālikelike ʻia me ka pā 8-inch - 52% ʻoi aku ka ʻai, i ka ʻoiaʻiʻo ().

A ke loaʻa hou kāu mau mea i kāu pā, ʻai paha ʻoe i nā mea hou aku ().

I nā noiʻi ʻē aʻe, ua lawelawe nā kānaka iā lākou iho i ka nui o ka ʻaikalima ke hoʻohana ʻana i kahi puna nui aʻe a ʻai i ka liʻiliʻi o ka meaʻai i ka hoʻohana ʻana i kahi puna liʻiliʻi (15, 16).

No laila e hoʻohana i ka mana o ka illusion a hoʻohana i kahi pā liʻiliʻi a me nā mea hana. E nānā ka ʻāpana like a nui a ʻai paha ʻoe i ka liʻiliʻi.

Hōʻuluʻulu Manaʻo:

Hiki i ka hoʻohana ʻana i nā pā liʻiliʻi ke kōkua i ka mālama ʻana i nā nui o ka hapa i ka hōʻoia ʻoiai e hoʻopunipuni ana i kou lolo i ka noʻonoʻo e ʻai nui ana ʻoe.

6. E ʻai me ka noʻonoʻo

Ma waena o kāu kelepona akamai, ke kīwī a me kahi nohona hectic, hiki ke maʻalahi ke ʻai i ka wā e hoʻoliʻiliʻi ana.

ʻO ka ʻai ʻana i hoʻohiehie e alakaʻi iā ʻoe e ʻai hou, ʻaʻole wale ma kēlā pāʻina, akā no ke koena o ka lā ().

ʻO kaʻai noʻonoʻo, ka hoʻomaʻamaʻa ʻana i ka nānā piha ʻana i ka mea āu e ʻai ai me ka hoʻowalewale ʻole, kōkua iā ʻoe e ʻike i ka pōloli o kou kino a me nā hōʻailona piha, i hiki ai iā ʻoe ke ʻike maoli inā lawa kāu ().

Hiki ke kōkua iā ʻoe i ka noʻonoʻo ʻana e ʻike ma waena o ka wī kino a me ka wī naʻau ().

Ke pōloli ʻoe, e nīnau iā ʻoe iho inā ua pololi maoli ʻoe a i ʻole makemake wale ʻoe e ʻai no ka mea ua luhi a i ʻole ke ʻike nei i kahi ʻano manaʻo ʻē aʻe.

Inā maʻa ʻoe i ka ʻai ʻana i ka naʻau, e hoʻāʻo i kekahi mau hoʻolālā ʻē aʻe ma mua o ka ʻai ʻana, e like me ka hele wāwae, hoʻoikaika kino, me ke kīʻaha kī a i ʻole ka puke pai.

A ma kahi o ka multitasking i ka manawa ʻai, e hoʻāʻo e hoʻokaʻawale ma kahi o 20 mau minuke e hoʻoliʻiliʻi i kāu meaʻai, e hoʻolōʻihi i ka manawa e honi iā ​​ia, ʻono iā ia a ʻike i ka hopena o kou kino.

Hōʻuluʻulu Manaʻo:

ʻO ka kaupalena ʻana i nā mea hoʻonāukiuki a me ke ʻano noʻonoʻo i ka wā e ʻai ana hiki ke kōkua iā ʻoe e ʻike maikaʻi ke pōloli a māʻona paha ʻoe.

7. E hoʻomala i kāu ʻai

ʻO ka hoʻohui ʻana i nā pepa wela i kāu meaʻai e kōkua paha iā ʻoe e ʻai liʻiliʻi.

Hiki ke kōkua i kahi hui i nā pepa wela i kapa ʻia ʻo capsaicin e hōʻemi i ka makemake a me ka pōloli ().

I hoʻokahi o nā noi ʻana, ʻo nā mea i komo i ʻai i ka pepa ʻulaʻula ʻona ma ke ʻano he mea ʻono no ka ʻai

Inā ʻaʻole hiki iā ʻoe ke lawe i ka wela, loaʻa i ka luʻina ka hopena like.

Ua ʻike ʻia kahi noiʻi ma 10 mau kāne kāne momona ʻoi aku ka liʻiliʻi o ka pōloli o ka poʻe komo i ka wā e inu ai lākou i ke kīʻaha ginger i ka wā ʻaina kakahiaka ma mua o ka haʻalele ʻana i ke kī ʻālina ().

Hōʻuluʻulu Manaʻo:

ʻO ka hoʻohui ʻana i ka pepa wela a i ʻole ka luina i kāu pāʻina hiki ke kōkua iā ʻoe e noʻonoʻo hou a piha i ka ʻai.

8. E ʻai hou i ka puluniu wailana

Ma ke ʻano laulā, hiki i nā meaʻai momona ke kōkua iā ʻoe e piha.

A me nā meaʻai me ka pulupulu i hoʻoheheʻe ʻia, e like me ka oatmeal, nā pears a me nā pīni, ke hoʻopiha piha nei. ʻO ia no ka paʻa ʻana o ka nui o ka wai i ka fiber soluble, e hāʻawi ana i ka nui.

I loko o ka digestive tract, hoʻopuka ka fiber soluble i kahi gel mānoanoa e kōkua i ka lohi o ka digestion, e waiho ana i ka pōloli ma ke kai kūʻono (,).

I kēia mau lā, ua ʻike nā kānaka noiʻi i ka hoʻohui ʻana i ka flax soluble-fiber-rich a chia paha i nā meaʻai e hoʻonui ai i ka manaʻo o ka piha ().

Ma ke ʻano he ʻaoʻao, ua ʻike ʻia kēlā mau mea noiʻi like me ka hoʻohana ʻana i nā hua chia i hoʻoliʻiliʻi i ka ghrelin hormone pōloli e ka hopena o ka piha ʻana o ʻeono mahina, ke hoʻohālikelike ʻia i nā pae hoʻomaka ().

Eia kekahi mau ala maʻalahi e hoʻonui ai i ka lawe ʻana o ka fiber i hoʻoheheʻe ʻia:

• Hoʻohui i ka chia a i ʻole nā ​​flaxseeds lepo i ka ʻoluʻolu, yogurt a me ka palaoa.
• ʻO ka oatmeal palaoa piha, buckwheat a i ʻole millet mau kīʻaha kakahiaka me ka apple apple a me ka pea.
• Hoʻohui i nā pīni i nā soups, nā salakeke a me nā entrées.
• ʻAi hou i ka palaʻai. ʻO nā hoʻouka hoʻoilo a me nā kauwela ke kiʻekiʻe i ka fiber soluble.
• Mea ʻai māmā.

Hōʻuluʻulu Manaʻo:

Kōkua ka mea hiki ke hoʻoheheʻe ʻia i ka pololi. E ʻike iā ia i loko o ka oatmeal, nā hua chia, ka palaʻai, nā pi, nā ʻoma a me nā pears.

Ka Laina Lalo

ʻAʻole pono ka ʻai ʻana i nā calorie liʻiliʻi i ka manaʻo pōloli.

I ka ʻoiaʻiʻo, nui nā mea hiki iā ʻoe ke hana i mea e hoʻomau ai i ka pōloli.

E hoʻāʻo e hoʻonui i kāu mau ʻāpana me nā mea ʻai, ʻai i nā protein a i ʻole hoʻopunipuni i kou manaʻo ma ka hoʻohana ʻana i nā pā liʻiliʻi.

Hiki i kēia mau ʻōlelo aʻoaʻo maʻalahi ke kōkua iā ʻoe e kaohi i nā ʻāpana meaʻai me ka ʻole o ka pololi.