No ke aha ʻo 80/20 Rula ke kūlana gula o ke kaulikeʻai

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• He aha ke kānāwai 80/20 no ka ʻai?
• ʻO ka maikaʻi & maikaʻi ʻole o ke 80/20 Rule
• Pehea e hoʻokō ai i ka 80/20 Rula i ke ala * Right *
• Nānā no

ʻAkeke. Paleo. ʻO Vegan. ʻO Keto. ʻAʻohe Gluten. IIFYM. I kēia mau lā, ʻoi aku ka nui o nā papaʻai ma mua o ka nui o nā pūʻulu meaʻai-a ʻo ka hapa nui o lākou e hele mai me ka pohō a me nā pono ʻai olakino. Akā ehia mau mea āu e makemake ai e mālama i kou ola holoʻokoʻa? (Wale noonoo e pili ana i nā makahiki he nui i ka helu ʻana i nā kōmi, ʻalo ʻana i ka pēpē, a me ka hoʻokele o nā donut.)

I loko o ka honua olakino āpau kahi o kale ka mōʻī, ʻo HIIT ka mōʻī wahine, a ua inu paha ʻoe i ke Kool-Aid a i kuha aku iā ia, ke hoʻomohala nei i nā loina o ke ola me he mea lā i manaʻo ʻia. ʻO nā mea āpau e pili ana i ka hele ʻana i kahi mea nui loa e loaʻa ai nā hopena maikaʻi o ke kino ASAP.

Akā akāka, ʻaʻole ʻoe e hoʻāʻo e nalo i ke kaumaha a hoʻi hou. ʻAʻole ʻoe e hoʻāʻo e kiʻi i ke kinona, a laila hele i waho o ke kinona. ʻAʻole ʻoe e hoʻāʻo e hauʻoli nui, a laila hoʻi i ka hauʻoli. No laila no ke aha ʻoe e kau inoa ai i kahi papaʻai paʻakikī āu e ʻike ai e hāʻule ʻole iā ʻoe ma hope?

E komo: ʻo ka 80/20 rula no ka ʻai olakino. ʻAʻole nui loa a ʻai ʻoiai he ʻano ʻai ia no ke ola - hiki iā ʻoe ke mālama hauʻoli a hiki i kou 105.

He aha ke kānāwai 80/20 no ka ʻai?

ʻO ke kumu: ʻai ʻoe i nā meaʻai maʻemaʻe a pau no kahi o 80 pakeneka o kāu mau calorie o ka lā, a ʻo ʻoe #treatyoself no kahi 20 pakeneka o nā calorie no ka lā. (ICYMI ua paipai ʻia e nā mea olakino e like me Jillian Michaelsand he nui nā meaʻai meaʻai ma ke ʻano he ala e aʻo ai i ka hoʻohaʻahaʻa.) "ʻO ka lula 80/20 hiki ke lilo i ala maikaʻi loa e leʻaleʻa i nā meaʻai āu e makemake ai a mālama i kou kaumaha," wahi a Sarah Berndt, RD no ka mea, Nānā piha a me ka mea nona ka Mea Pono Mea Hou.

ʻO ka maikaʻi & maikaʻi ʻole o ke 80/20 Rule

He mea hiki iā ʻoe ke hana a mau loa aku. "ʻO kahi ʻano papaʻai livable ʻoi aku ka maikaʻi, ka mea e ʻae ai iā ʻoe e leʻaleʻa i kekahi mau hana kūikawā me ka ʻole o ka hewa," wahi a Sharon Palmer, RD a me ka mea kākau o ʻO ke ola o ka mea kanu. Ke hewa ʻoe e pili ana i ka ʻai ʻana i kahi mea kūpono ʻole i ka mahele "olakino", hiki iā ia ke alakaʻi i ka lawena a me nā ʻano huikau e pili ana i ka ʻai ʻana a me ke ʻano o ke kino. (Ma hope o nā mea āpau, kōkua ia iā ʻoe e hōʻalo i ke kuhi hewa kaumaha ʻoi loa ma laila.)

ʻAʻole maikaʻi ia no ka pohō kaumaha. Inā ʻoe e ʻai i nā ʻāpana nui o nā meaʻai olakino, e like me nā hua, nā huaʻai, nā nati, nā momona maikaʻi, nā protein protein, hiki iā ʻoe ke ʻoi aku i ka ikaika o ka ikehu o kou kino (heluhelu: nā calorie) a loaʻa ka kaumaha. Heluhelu ʻia nā Calories, a me nā kumuwaiwai olakino o lākou. "He loiloi loa ke alakaʻi o 80/20 a hiki ke hoʻopili ʻia i kahi ʻano papaʻai e like me ke kaulike e pili ana i nā pono o ka calorie," i ʻōlelo ʻo Palmer, ʻo ia ka mea ʻoi aku paha ka maikaʻi no ka mālama ʻana i ke kaupaona ma mua o ka waiho ʻana i nā lbs.

Pehea e hoʻokō ai i ka 80/20 Rula i ke ala * Right *

"He mea nui nō ka hoʻomaʻamaʻa ʻana i ka hoʻohaʻahaʻa a me ka kaohi hapa me ke kānāwai 80/20," wahi a Berndt. "Pono kāu mau indulgences e lilo i ʻāpana kūpono ma mua o kahi manuahi-no-nā mea āpau e gorge."

Ma muli o kēlā 20 pākēneka no "mālama" ʻaʻole ia he manaʻo hiki iā ʻoe ke hele ham me nā Oreos a i ʻole ʻeke o nā ʻāpana. "E hoʻāʻo e noʻonoʻo pono i kēia ma ke ʻano he rula laulā," wahi a Palmer, ma mua o nā helu kikoʻī e hui ai i kēlā me kēia lā.

ʻO kahi laʻana, inā ʻoe e ʻimi nei i 2,000 mau calorie i kēlā lā i kēia lā (eia pehea e ʻike ai i ka nui o nā calori e pono ai), a laila hōʻike ke kānāwai aia ma kahi o 400 e "pāʻani" ai. Akā no ka mea aia kahi lumi e wīwī ai no kekahi mau indulgences (ke kīʻaha waina me ka ʻaina awakea, kahi ʻāpana o ka keke hānau o ka hoa hana), ʻaʻole ia he manaʻo he "hoʻolei ʻia nā calorie" e hoʻopau ʻia i ka meaʻai me ka waiwai ʻole o ka meaʻai-a ʻo ʻoe ʻaʻole loa pono e hoʻohana i ka 20 pakeneka. ʻO ka ʻoiaʻiʻo, ʻoi aku paha ka maikaʻi o ke kī ʻana ma lalo o 20 pākēneka, ʻoiai "hewa maoli ka poʻe ma ka koho ʻana i ka nui o nā meaʻai a lākou e ʻai ai a hoʻowahāwahā mau i nā calori a me nā ʻāpana," wahi a Palmer.

E hoʻomanaʻo: "ʻO kēlā me kēia pāʻina he manawa kūpono e hānai ai i kou kino," wahi a Palmer. "No ka nui o mākou, pono e helu ʻia kēlā me kēia nahu i mea e uku ai iā mākou me ka fiber, protein, nā momona maikaʻi, nā huaora, nā minela, a me nā phytochemicals (nā mea kanu pūhui me ka antioxidant a me ka pūhui anti-inflammatory)."

Inā aʻo ʻoe e aloha i ka 80 pākēneka-e makemake i ka pata pīnī ma mua o ka keke, a me nā ʻōpuʻu Brussels i kālua ʻia ma mua o nā ʻōpala-a laila ʻaʻole ʻoe e make no ka 20 pakeneka. Ma kahi o ka noʻonoʻo ʻana i ka uku, e noʻonoʻo ʻoe he lumi wiggle e ola wale ai i kou ola.

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