10 mau meaʻai e kōkua iā ʻoe e lilo i ka paona

Anter

• 1. Piʻi
• 2. Kinamona
• 3. Eggplant
• 4. Laiki palaunu
• 5. Oats
• 6. ʻanpala palaoa
• 7. Strawberry
• 8. Tī ʻōmaʻomaʻo
• 9. Pālaʻi
• 10. Legume

ʻO nā meaʻai e kōkua iā ʻoe e lilo i ka paona nā mea e hoʻomaikaʻi ai i ka hele ʻana o ka ʻōpū, hakakā i ka paʻa ʻana o ka wai, e wikiwiki i ka metabolism a i ʻole e kōkua i ka puhi ʻana i nā calorie e like me ka melemona, nā ʻoka a me nā eggplant.

Pono e hoʻopau i kēia mau meaʻai i kēlā me kēia lā a puni ka lā, me ka hana o ka hoʻoikaika kino maʻamau a me ka papaʻai olakino haʻahaʻa i ke kō, nā mea momona, nā momona, nā meaʻai palai a me nā meaʻai i hana ʻia. Eia hou, he mea nui nō hoʻi e hoʻomaʻamaʻa i ka hana hoʻoikaika kino i kēlā me kēia lā, e like me ka hele wāwae ʻana i 3 manawa i ka pule no kahi o 1 hola.

1. Piʻi

Nui ka momi i ka wai a loaʻa ka 71% o nā olonā hiki ʻole ke ʻoliʻoli, e hōʻoia ana i ka nui o ka ʻona a me ka hoʻomaikaʻi ʻana i ka lawe ʻōpū. Hoʻohui, lawe ke kō kō maoli o ka hua i ka ʻiʻini i nā mea ono a hoʻonui iki i ke kō kō, e kōkua ai e hōʻemi i ka wī a pale i ka ʻai ʻana i nā meaʻai kō.

Pehea e ʻai ai: I mea e kōkua ai iā ʻoe e lilo i ka paona, pono e hoʻopau ʻia ma kahi o 20 mau minuke ma mua o ka pāʻina nui.

2. Kinamona

ʻO ka kinamona kahi meaʻala onaona e hiki ai ke hopena i kahi hopena thermogenic i ke kino, hiki ke hoʻonui i ka metabolism a hoʻonui i ke kaʻina hana o ke ahi momona.

Eia hou, kōkua pū ke kinamona i ka hōʻemi ʻana i nā kui kō kō, hoʻonui i ka ʻike insulin a hoʻemi i ke kūpaʻa ʻana o ka insulin, a makemake pū kekahi i ka pohō kaumaha.ʻO nā meaʻai ʻē aʻe i loaʻa nā waiwai thermogenic he ginger, pepa ʻulaʻula, kope a me ke kī hibiscus. E aʻo hou aʻe e pili ana i nā meaʻai thermogenic.

Pehea e ʻai ai: Hiki ke hoʻohui maʻalahi ʻia ke kinamona i nā hoʻomākaukau like ʻole, e like me nā huaʻai, nā wai inu, nā mea leʻaleʻa, kope, tī, keke a me nā kuki, no ka laʻana.

3. Eggplant

ʻO ka Eggplant, i ka hoʻohui ʻana i kahi hua-calorie haʻahaʻa, ʻoiai he 100 wale nō calories i ka 100 mau kolamu, waiwai pū kekahi i ka pulupulu, e kōkua ana i ka hana pono ʻana o ka ʻōpū, i ka hakakā ʻana i ka kolesterol maikaʻi a me ka digestion maikaʻi ʻole, e hana ana i kahi ʻano o ka māʻona.

Hoʻohui ʻia, waiwai nui ia i ka wai, nā wikamina a me nā minelala, a haʻahaʻa hoʻi i nā calorie, e kōkua ana i ka pale ʻana i ka paʻa ʻana o ka wai a deflate i ke kino.

Pehea e ʻai ai: Hiki ke hoʻomākaukau i ka wai eggplant a inu i loko o ka lā ma kahi o ka wai. Hiki nō hoʻi ke hoʻohui i ka eggplant i nā salakeke a hoʻomākaukau iā ia i ke ʻano o nā ʻāpana, no ka laʻana. E ʻike i kekahi mau ʻano hoʻomākaukau no ke kaupaona ʻana e ka ʻai ʻana i ka eggplant

4. Laiki palaunu

ʻO ka laiki Brown, ʻokoʻa ka laiki keʻokeʻo, waiwai i ka fiber, kōkua i ka hoʻonui ʻana i ka māʻona a me ka hōʻemi ʻana i ka nui o nā meaʻai. He waiwai pū kekahi ia i nā wikamina B, zinc a me selenium, ʻo ia hoʻi nā meaola antioxidant e hoʻomaikaʻi ai i ke kahe o ke koko, ka noʻonoʻo a me ka hoʻomanaʻo.

Pehea e ʻai ai: He mea nui ka mana o ka nui e hoʻopau ʻia, no ka mea ʻoiai ʻoiai he meaʻai āpau ia, ke ʻai ʻoe i ka ʻoi aku ka hoʻomaka ka hopena ʻē aʻe. Inā makemake ʻoe e ʻike i ka ʻāpana kūpono, ʻo ka mea maikaʻi ka ʻimi ʻana i ke alakaʻi mai kahi mea hānai e hiki ai ke hoʻokō ʻia kahi loiloi a hōʻike ʻia kahi papa hana hānai e like me ka makemake o ke kanaka.

5. Oats

Nui ka waiwai o ka oats i nā fiber soluble a me nā protein, e hāʻawi i ka māʻona a hoʻoponopono i ka ʻōpū. Hoʻohui ʻia, kōkua pū ka hoʻohana ʻana i mea e hoʻoponopono ai i ka glucose koko a kaohi i ke kiʻekiʻe o ke kō, e lōʻihi ana ka pōloli i ka hōʻea ʻana.

Pehea e ʻai ai: Nui a maʻalahi nā oats a hiki ke ʻai ʻia i ke ʻano o ka porridge a i ʻole hoʻohui ʻia i nā huaʻai i kālai ʻia, nā wikamina, nā pōpō a me nā kuki.

6. ʻanpala palaoa

Nui ka waiwai o ka palaoa palaoa i ka puluniu, me ka loaʻa ʻana o 12.5 gram o ka puluniu no kēlā me kēia 100 mau māka o ka meaʻai, a he kakaikahi kona mau calorie, a hiki ke hoʻohana ʻia e hakakā me ka constipation, e kōkua i ka mālama ʻana i ka glucose koko a hoʻonui i ka māʻona.

Pehea e ʻai ai: ʻOiai ʻaʻole hiki ke hoʻololi i ka ʻono o ka meaʻai, hiki ke hoʻohui ʻia i nā hoʻomākaukau āpau e hōʻemi i ka lawe ʻana o ka momona i loko o ka ʻōpū. E aʻo pehea e hoʻohana ai i ka palaoa palaoa.

7. Strawberry

ʻO ka strawberry, me ka loaʻa ʻana o kekahi mau calory, waiwai i ka fiber, kōkua i ka mālama ʻana i nā kiʻekiʻe o ke kō a me ka hoʻonui ʻana i ka manaʻo o ka māʻona, hoʻemi i ka nui o nā calorie o kēlā me kēia lā i lawe ʻia a paipai i ka pohō kaumaha. He waiwai pū kekahi i loko o ka huaora C, folate a me nā hui phenolic ʻē aʻe e hāʻawi i nā hopena antioxidant a me nā anti-inflammatory.

Pehea e ʻai ai: Hiki ke hoʻopau ʻia i kēia hua a i ʻole i nā wai momona, a hiki ke hoʻohana ʻia i ka hoʻomākaukau ʻana o nā wai detox e hoʻomaikaʻi ai i ka metabolism. E nānā i kahi mau wai inu detox.

8. Tī ʻōmaʻomaʻo

ʻO ka tī ʻōmaʻomaʻo i nā thermogenic waiwai, e wikiwiki nei i ka metabolism a makemake i ka puhi ʻana o ka momona. ʻO kēia no ka mea waiwai ia i ka caffeine, kahi mea hoʻonāukiuki e kōkua i ka puhi ʻana i ka momona i ka wā hoʻoikaika. Hoʻohui ʻia, waiwai nui ia i nā catechins, he mau antioxidant ikaika e kōkua i ka hoʻomaikaʻi ʻana i ka metabolism. E ʻike i nā keu pono ʻē aʻe o ka tī ʻōmaʻomaʻo.

Pehea e hoʻomākaukau ai: Pono e hoʻopau ʻia ke kī ʻōmaʻomaʻo ma lalo o ke alakaʻi a ke kauka a i ʻole ka mea hānai a hoʻomākaukau iā ia, e hoʻohui i ka punetune o ka lau nahele i 1 kīʻaha o ka wai paila, e kū ana ma kahi o 10 mau minuke.

9. Pālaʻi

Nui ka waiwai o Flaxseed i loko o nā antioxidant a me omega-3, kahi ʻano momona maikaʻi e kōkua ai i ka mālama ʻana i ka kolesterol a hoʻēmi i ka mumū i loko o ke kino, e kōkua ana i ke kaʻina hana kaumaha. Hoʻohui ʻia, waiwai ia i nā olonā e hoʻomaikaʻi ai i ka digestion a hoʻonui i ka māʻona. E aʻo hou aʻe e pili ana i nā pono o ke olonā.

Pehea e ʻai ai: ʻO ka mea maikaʻi e hoʻopau i nā flaxseeds i wāwahi ʻia a i ʻole ke ʻano o ka palaoa, a hiki ke hoʻohui ʻia he 1 a 2 mau punetēpō i nā cereal, salakeke, wai a me nā yoghurt. Hiki ke hoʻohui ʻia i ka hoʻomākaukau ʻana i nā berena, nā pai a me nā pōpō.

10. Legume

ʻO nā legume e like me nā pī, nā pī, nā lihi a me nā pīpī ke kumu o ka protein a me ka fiber dietary, kahi e hoʻonui ai i ka māʻona a hakakā i ka constipation.

Pehea e ʻai ai: ʻO ka ʻai ʻana he 4 punetēpu i ka lā e lawa ai ke loaʻa pono, keu hoʻi ke hoʻopau ʻia me ka laiki ʻeleʻele, ʻoiai ke ʻano o ka hoʻohui i kahi protein kiʻekiʻe.

E nānā i nā ʻōlelo aʻoaʻo ʻē aʻe mai kā mākou nutristist e hakakā i ka pōloli i ka wā o ka papaʻai.