E nīnau i ke kauka Diet: Pehea e hoʻohana ai i nā polokalamu pohō kaumaha ʻoiai e ʻai ana i waho

Anter

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Q: Hoʻohana wau i kahi polokalamu e nānā i kaʻu mau meaʻai. Pehea wau e koho ai i nā calorie no kahi papa ʻaina a i mea ʻē aʻe i kuke ai?

A: Pono ʻoe e hopohopo e pili ana i kou hiki ke hoʻopaʻa inoa a hahai i kāu mau meaʻai ma waho o ka home-e like me ka United States Departure of Agriculture (USDA), ke ʻai nei mākou ma luna o 40 pakeneka o kā mākou mau meaʻai ma waho o ka home. ʻAi ka hapa nui o kaʻu mau mea kūʻai aku i ka hapa nui o ka manawa, a ʻo ka hapa nui o lākou e hahai i kā lākou ʻai ʻana i ka meaʻai ma nā polokalamu kelepona (Maʻamau wau e paipai iā MyFitnessPal). Eia kaʻu mea e haʻi aku ai iā lākou e pili ana i ka nānā ʻana i ka meaʻai o nā meaʻai ke hele lākou.

E hoʻohana i kahi App me kahi waihona paʻa

ʻO nā polokalamu diary meaʻai maikaʻi maikaʻi loa i ka hōkeo ʻikepili meaʻai e hoʻonui i waho o ka waihona USDA maʻamau e hoʻopili i nā makana ʻoi aku ka nui. E makaʻala i ka 'mea hoʻohana i hoʻohui ʻia,' no ka mea hiki ke loaʻa i kēlā mau mea nā hewa i manaʻo ʻole ʻia a me nā hemahema. (E ʻike i ka ʻike hou aʻe e pili ana i ke Ala Pono e hoʻohana ai i nā polokalamu pohō kaumaha.)

ʻAʻole ʻoe e hemolele a maikaʻi kēlā

Ke ʻai nei ʻoe i waho (ma kahi hale ʻaina, i ka neʻe ʻana, a i ʻole ma ka home o haʻi), nui nā loli i ka pāʻani ʻana ʻaʻole hiki iā ʻoe ke kāohi (e like, hoʻohana nui lākou a i ʻole aila liʻiliʻi i ka kuke ʻana? A i ʻole. , he aha i loko o kēia kohu?). E hana i ka mea maikaʻi loa e hoʻohālikelike i nā ʻāpana a wāwahi i kahi meaʻai i kona mau ʻāpana. Nui nā ana diary o nā polokalamu i loaʻa nā ana kūpono no nā meaʻai, e like me 1 kīʻaha o ka umauma moa moa i hoʻomoʻa ʻia ma kahi o 4 auneke o ka umauma moa. Hiki i kēia mau ana ke maʻalahi ke koho. E hoʻohana i kēia i kou pono e ʻāpana pū i ka ʻai āu e ʻai nei i hoʻokahi mea i ka manawa.

Pahuhopu Low

I ka helu no ke koena a me ka helu ʻole o nā calorie, ke paipai aku wau iā ʻoe e kuhi ma ka ʻaoʻao haʻahaʻa o kāu calorie a me kāu macronutrient. ʻO ka hapa nui o kēia mau calorie e loaʻa mai i ka momona, ʻoiai ʻo ka ʻaila ka mea maʻalahi e hoʻohui i ka meaʻai a ʻo ka mea paʻakikī loa e hoʻāʻo e hoʻoholo i ka nānā ʻana i kahi kīʻaha. I kēlā me kēia lā, e hoʻohui a emi paha ʻoe i ka 10 pākēneka o kāu pae hoʻohālikelike, i nā lā āu e ʻai nui ai i waho, e hoʻoliʻiliʻi i 10 pakeneka.

Hana i kāu haʻawina home

Hāʻawi ka nui o nā hale ʻaina i nā menus pūnaewele a loaʻa i kekahi i ka ʻike momona i ka pūnaewele. Hana i kāu haʻawina home ma mua o kou ʻai ʻana i waho. Hiki iā ʻoe ke hōʻiliʻili i nā ʻike he nui e pili ana i nā koho meaʻai kūpono a me kā lākou meaʻai meaʻai me ka liʻiliʻi o ka hoʻoikaika ʻana, e mālama iā ʻoe i ka pilikia o ka hopohopo e pili ana i ka nānā ʻana a me ka noʻonoʻo ʻana i ka ʻike o kāu meaʻai i kēia manawa. (A i ʻole e hoʻāʻo i kēia mau meaʻai olakino he 15 Off-Menu Hiki iā ʻoe ke kauoha mau.) ʻO ka mea pōmaikaʻi, e ʻoi aku ka maʻalahi o ka ʻai ʻana i waho me ka naʻauao, no ka mea, loaʻa i ka FDA nā alakaʻi hōʻailona hōʻailona meaʻai e koi ai i nā kaulahao hale ʻaina me 20 a ʻoi aku paha nā hale hoʻokumu. hāʻawi iā ʻoe i ka ʻike meaʻai i kākau ʻia ma ke noi. No ka hapanui o nā wahi, ʻo ka pūnaewele ka ala maʻalahi e hoʻolaha i ka ʻike. ʻO kēia ka mea maʻalahi loa iā ʻoe ke hoʻolālā mua ʻoe.

ʻO ke kī e hana i ka mea maikaʻi loa me nā kumuwaiwai āu i loaʻa. Inā haʻalele iki ʻoe, ʻoi aku ka maikaʻi ma mua o ka hoʻolei ʻana i ke kāwele a ʻai wale i nā mea āu e makemake ai me ka nānā ʻole i kāu hoʻolālā meaʻai a i kāu pahuhopu. E hoʻomanaʻo i kēia mau ʻōlelo aʻoaʻo ʻehā, a e hoʻoikaika e kū like me kou hiki.

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