E noi i ke kauka Diet: ka ʻepekema hou loa ma ka momona momona

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Q: No ka lilo ʻana o ka momona o ka ʻōpū, ʻike wau pono wau e hoʻomaʻemaʻe i kaʻu meaʻai a hoʻomaʻamaʻa mau, akā aia kekahi mea e hiki iaʻu ke hana me kaʻu meaʻai e loaʻa ai ka ʻōpū palahalaha?

A: Pololei ʻoe: Hoʻomaʻemaʻe i kāu papaʻai a lawe i kahi papa hana hoʻoikaika kino maʻamau (kahi hui o ka cardio a me ka hoʻomaʻamaʻa kaumaha) pono no ka nalo ʻana i ka momona o ka ʻōpū, akā aia hoʻokahi huna e ʻoi aku ka maikaʻi. Ma ka hoʻololi ʻana i ke ʻano o kāu papaʻai, hiki iā ʻoe ke hoʻokau i nā wahi kikoʻī o ka momona o ke kino. A ʻaʻole wau e kamaʻilio e pili ana i kahi ʻano lāʻau o ke aumoe-infom commerce no ka momona ʻōpū; hoʻokumu ʻia kēia ma ka noiʻi ʻepekema maoli.

Ua aʻo ʻia kahi noi ma 2007 i ka puke pai ʻepekema Ka mālama ʻana i ka maʻi diabetes hōʻike i kāu mea e pono ai e hoʻoneʻe i ka momona mai kou waena waena. Ma loko o ka papa o ke aʻo ʻana, kau ʻia kēlā me kēia mea komo i ʻekolu mau papaʻai papaʻai like no hoʻokahi mahina i kēlā me kēia - pili ʻelua i kā mākou kūkākūkā no laila e kau wau i kēlā mau mea:

Mahina 1: ʻO kahi kiʻekiʻe-Carbohidate, Hoʻolālā Meaʻai Mea Leka Loa

E manaʻo ʻia kēia he ala kuʻuna i ka hoʻēmi kino. No ka poʻe makemake i ka crunching heluʻai, ʻo ka papa ʻaʻāhā nui me ka 65 pākēneka o nā calorie mai nā kōpona, 20 pākēneka o nā calorie mai ka momona, a me 15 pākēneka o nā calorie mai ka protein.

Mahina 2: ʻO kahi papaʻai kiʻekiʻe i ka momona momona

Ua like loa kēia papahana meaʻai me ka meaʻai Mediterranean, aia ka 47 ka nui o nā calorie mai nā carbohydrates, 38 ka nui o nā calorie mai ka momona, a me 15 ka nui o nā calorie mai ka protein. ʻO ka hapanui o nā momona i kēia papaʻai i loaʻa mai i ka aila puʻupaʻa keu; Eia nō naʻe ʻo nā avocados a me nā hua macadamia kekahi laʻana maikaʻi o nā meaʻai kiʻekiʻe i loko o ka momona monounsaturated.

Ma hope o hoʻokahi mahina, ua hoʻohana nā mea noiʻi i kahi mīkini momona x-ray kino e nānā ai i ka hāʻawi ʻana i ka momona (ʻo ka mīkini a lākou i hoʻohana ai i kapa ʻia ʻo DEXA). Hoʻokomo ʻia nā mea komo i ka papa ʻaina ʻelua no hoʻokahi mahina ma mua o ka nānā hou ʻana o nā mea noiʻi i ka hāʻawi ʻana i ka momona o ke kino.

Nā hopena: I ka neʻe ʻana o ka poʻe komo mai ka papa ʻaʻāhāhā nui i ka papaʻai kiʻekiʻe i nā momona monounsaturated, ua loli ka hoʻokaʻawale ʻana o ko lākou momona momona a neʻe ʻia ka momona mai kā lākou midsection. He mea kupanaha loa.

No laila, pehea e hiki ai iā ʻoe ke hoʻohana i kēia noiʻi i kāu ʻimi no kahi ʻōpū palahalaha? Eia nā ala maʻalahi ʻekolu e hoʻomaka ai i ka hoʻololi i kāu papaʻai.

1. Hōʻalo i nā kāhulu saladi momona momona a momona ʻole. Hoʻololi kēia mau lole i nā aila āu e ʻike ai ma ka saladi a me ke kō. Ma kahi o, e hoʻohana i ka aila puʻupaʻa keu. Hiki iā ʻoe ke hui pū me nā ʻano like ʻole o nā vīnega like ʻole e hoʻololi i ka ʻono o kāu mau ʻaʻahu saladi. ʻO kekahi o kaʻu mau mea punahele ka balsamic, ka waina ʻulaʻula, a me ka vineka tarragon. Bonus: Kōkua ka vinegar i ke kaohi ʻana i ke kō kō, e kōkua hou aku ai me kāu hana hoʻēmi kino.

2. ʻAihue i nā fajitas. ʻO ka manawa aʻe e ʻai ʻoe i ka meaʻai Mekiko, lele i nā tortillas palaoa a ʻoluʻolu ʻole i kāu fajitas. ʻAi i ka moa / pipi / shrimp me ka salsa, lettuce, a me nā paʻi a me nā aniani i kō ʻia. E hoʻohui i ka guacamole no ka loaʻa ʻana o kāu momona maikaʻi o nā momona monounsaturated a me kahi hoʻonui hou o ka ʻono. ʻAʻole ʻoe e haʻalele i ka casing starchy.

3. Māmā māmā. ʻO nā meaʻai māmā e like me nā pretzels a me nā pahūpahū nā kākini e hana ʻole iā ʻoe i kahi makemake. Hōʻalo i kēia mau huehue momona (a ʻo ka palaoa wale nō) a me ka meaʻai māmā ma 1oz o nā nati macadamia (10-12 mauʻu). Hoʻopiha ʻia nā hua macadamia me nā momona momona monounsaturated, a ʻike mau ka noiʻi ʻana i nā nati i meaʻai māmā no ka pohō kaumaha a me ke olakino puʻuwai ma mua o nā pretzels a i ʻole nā ​​meaʻai māmā like.

ʻO Kauka Mike Roussell, PhD, he mea aʻoaʻo kūkākūkā i ʻike ʻia no kona hiki ke hoʻolilo i nā manaʻo meaʻai paʻakikī i mau ʻano hana a me nā hoʻolālā no kāna mea kūʻai aku, ʻo ia hoʻi nā ʻālapa ʻoihana, nā luna hoʻomalu, nā ʻoihana meaʻai, a me nā pono hoʻoikaika kino kiʻekiʻe. ʻO Kauka Mike ka mea kākau o Ka Papa Hana Loss Kaʻina Kaumaha 7 a Kauka Mike a me ka 6 Pillars o ka meaʻai kūpono.

E launa me Kauka Mike e kiʻi i ka meaʻai maʻalahi a me nā ʻōlelo aʻoaʻo pono e ka ukali ʻana iā @mikeroussell ma Twitter a i ʻole lilo ʻana i mea pā i kāna ʻaoʻao Facebook.

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