10 Mea ʻai e pololi koke ʻoe

Anter

• 1. Nā meaʻono
• 2. berena keʻokeʻo
• 3. Nā sopa hana
• 4. Nā meaʻai māmā packet
• 5. ʻO Cereal ʻaina kakahiaka
• 6. Ka wai hua
• 7. Nā mea inu momona
• 8. ʻAi wikiwiki
• 9. Sushi
• 10. ʻAlekohola

ʻO kekahi mau meaʻai, ʻo ia hoʻi ka mea waiwai i ke kō, ka palaoa keʻokeʻo a me ka paʻakai, hāʻawi i kahi ʻano wikiwiki o ka māʻona i kēia manawa, akā hala koke ia a hoʻololi ʻia e ka pōloli a me ka makemake hou e ʻai hou.

No laila, eia nā meaʻai he 10 e pōloli koke ʻoe, no laila hiki iā ʻoe ke hōʻalo i kēia pilikia a hoʻohana i nā hoʻolālā e hoʻonui ai iā ʻoe i ka lōʻihi.

1. Nā meaʻono

ʻO nā meaʻai kiʻekiʻe i ke kō e piʻi koke ka glucose koko a laila e emi ana, kahi e waiho ʻole ai i ka manawa no ka manaʻo o ka māʻona e hiki i ka lolo. No laila, ma hope koke iho o ka ʻai ʻana i nā mea ono, hoʻi ka pōloli a ʻai ʻia kahi pāʻina hou.

E nānā i ka wikiō aʻe a ʻike i ka mea e hana ai e hōʻemi i ka makemake e ʻai i nā mea momona.

I mea e pale aku ai i kēia pilikia, e hōʻalo i ka ʻai ʻana i nā mea ono a makemake paha i ke kokoleka pouli, nona ka nui o ka koko a me ka liʻiliʻi o ke kō. ʻO ka haʻalele ʻana e ʻai i ke kanakē wale no ka mea hoʻonoe momona kekahi hoʻolālā nui ia.

2. berena keʻokeʻo

ʻO ka palaoa palaoa, ka mea nui i ka berena keʻokeʻo, kahi hopena e like me ke kō, hoʻonāukiuki iki i ka hormone satiety a hana wikiwiki i ka pōloli.

No laila, makemake nui ʻia nā berena wholegrain, waiwai i ka palaoa a me nā palaoa holoʻokoʻa, no ka mea ʻo nā muka i loaʻa i kēia mau mea hoʻohui e hoʻonui i ka māʻona a hoʻomaikaʻi i ka hele ʻana o ka ʻōpū.

3. Nā sopa hana

Nui ka waiwai o nā sopa hanahana i nā preservatives a me sodium ka mea e mālama ai i ka wai, ʻaʻole e lawe mai i nā mea momona a hāʻawi i ka ikehu i ke kino, no laila hoʻi koke ka pōloli ma hope o ka lawe ʻana i ka sup.

No laila, pono ʻoe e makemake e hana i nā soups ma ka home me nā mea kanu hou a hoʻohana i ka paʻakai liʻiliʻi, e hiki ai ke hoʻopaʻa i nā ʻāpana liʻiliʻi o ka sup e lawe i nā lā āu e hakakā nei me ka uaki, e hoʻopukapuka i kahi papaʻai olakino a hoʻomāʻona iā ʻoe no ka lōʻihi. .

4. Nā meaʻai māmā packet

ʻO nā meaʻai māmā pūʻali e waiwai i ka paʻakai, ke kumu o ka maloʻo i ke kino, ka mea e huikau ai ka lolo me ka manaʻo o ka pōloli. No laila, unuhi ʻia ka hōʻailona o ka nele o ka wai me ka nele o ka meaʻai, a hoʻi ka pōloli ma hope koke iho.

ʻO ka hopena e hōʻole i ka ʻai ʻana i kēia mau kuki a me nā meaʻai māmā me ke koho ʻana i nā meaʻai liʻu liʻiliʻi, e like me popcorn, no ka laʻana.

5. ʻO Cereal ʻaina kakahiaka

ʻO ka hapa nui o nā cereala ʻaina kakahiaka i kiʻekiʻe i ke kō a haʻahaʻa i ka fiber, hana ʻole i ka hōʻailona satiety i ka lolo. No kēia kumu, pono i kekahi ke makemake i ka palaoa a i ʻole nā ​​cereala i hana ʻia mai nā ʻoka, a hiki nō hoʻi ke hoʻohui i nā olonā e like me ka palaoa palaoa i ka palaoa, no ka mea, lawe mai ka māʻona hou aʻe. E ʻike i nā pono o ka palaoa Bran.

6. Ka wai hua

ʻO nā wai huaʻai, ʻoi aku ka ʻoihana a me nā mea i kānana ʻia, lawe wale i ke kō o nā hua, ʻaʻole i loaʻa nā ʻāpana o nā huaʻai hou, a no kēia kumu e hoʻi wikiwiki ai ka pōloli. No laila, pono i kekahi e ʻai i nā huaʻai hou ma kahi o ka wai, a hoʻohui pū i nā kīʻaha piha e like me nā ʻoka e hoʻonui ai i ka ʻike momona a me ka mana o ka ʻai.

ʻO ka haʻalele ʻana e ʻai i nā hua ma ke ʻano he mea ʻono hoʻi kahi koho maikaʻi loa e kaohi i ka māʻona a pale i ka pōloli i ka manawa ʻole.

7. Nā mea inu momona

ʻO kaʻai soda a me nā meaʻai e waiwai i nā mea hoʻonanea ʻono e hoʻoulu i ka ʻono momona i ka waha a hoʻomākaukau ke kino e loaʻa nā mea momona, ka mea ʻoiaʻiʻo ʻaʻole i hōʻea no ka mea he haʻahaʻa kēia ʻano meaʻai i nā calorie, nā wikamina a me nā minelala.

No laila, hoʻopunipuni ʻia ke kino a ʻike koke ma hope o kēia, e hoʻihoʻi i ka pololi ma ke ʻano he noi no ka meaʻai momona maoli.

8. ʻAi wikiwiki

Nui nā meaʻai wikiwiki i nā momona, nā palaoa keʻokeʻo a me ka paʻakai, kahi hui kūpono i hiki ʻole i ka stimulus o ka māʻona i ka lolo.

Ma hope o ka pāʻina ʻana me ka meaʻai wikiwiki, hele a ʻōpū ka ʻōpū no ka mea nui ka nui i lawelawe ʻia, akā ma hope koke iho ua ʻoi aku ka nui o ka paʻakai i ka make wai, i kuhihewa pinepine ʻia no ka pōloli, a ʻoi aku ka nui o nā calorie e hoʻopau ʻia e hoʻolako i kēia "wī hou" .

9. Sushi

Hana ʻia ʻo Sushi i kahi laiki keʻokeʻo, i loko o nā protein a ʻaneʻane ʻaʻohe fiber, nā mea momona e lawe mai i ka māʻona i ke kino.

Eia kekahi, ʻo ka mea ʻono i hoʻohana ʻia i ka wā o ka pāʻina he waiwai i ka paʻakai, kahi e hoʻonui ai i ka pono o nā wai e hoʻowali i ka sodium i loko o ke kino, a no laila e hoʻonui koke ai i ka make wai a me ka pōloli.

10. ʻAlekohola

ʻO ka inu waiʻona ke kumu o kahi make wai i ke kino a hoʻohaʻahaʻa i ke kō i ke kō, ka mea e hoʻokuʻu ai i nā homone pōloli.

No laila, ke ʻai nei i nā mea inu ʻona e mālama mau kekahi i ka hydration maikaʻi, e inu ana i 1 mau kīʻaha wai ma waena o nā wai ʻona a makemake i nā mea momona i waiwai i nā protein a me nā momona maikaʻi, e like me nā cubes tī a me nā ʻoliva.

E ʻike i nā meaʻai caloric ʻē aʻe e pono e hōʻalo ʻia i: 7 mau mea e hōʻino maʻalahi ai i ka 1 hola hoʻomaʻamaʻa.

Inā pōloli mau ʻoe, eia ka mea hiki iā ʻoe ke hana:

E ʻike pū i 7 Trick e hoʻonui i ka māʻona a ʻaʻole pōloli.