E hahau i ka Binge

Anter

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I kekahi manawa i kēlā me kēia lā, ke hoʻohaʻahaʻa nei ka wahine i kāna meaʻai. No kekahi poʻe, hiki mai ka pōloli i ke ahiahi, e hoʻomaka ana i kahi huakaʻi i ka mīkini kūʻai aku e ʻai i kekahi mea - ʻo kēlā me kēia mea. Manaʻo kekahi poʻe i ka hoʻouka ʻana i ka pōʻai ma mua o ke awakea a hoʻomaka i ka ʻaihue mai kā lākou ʻeke ʻaina awakea, akā e huhū hou ma hope. ʻO ka mea e hoʻomaka ai e like me ka makemake e hiki koke ke hele i loko o kahi binge.

ʻO ka manawa pinepine, na ko mākou naʻau e ʻai iā mākou hou aku. Kuhi pinepine ʻia ke koʻikoʻi, luhi a me ka hopohopo me he pōloli lā. Manaʻo mākou pono mākou i ka wahie ke makemake mākou i ka hōʻoluʻolu. ʻO ka pilikia, nā meaʻai hōʻoluʻolu (nā kuki, nā ʻāpana, keke, a me nā mea ʻē aʻe) e hana maʻamau ʻia i nā mea paʻakai paʻakai kiʻekiʻe i ke kō, ka momona a me ka paʻakai. Ua ʻōlelo ka poʻe loea makemake mākou i nā ʻakika no ka mea e hoʻoulu ai lākou i ka hana ʻana o ke serotonin (he mea hana lolo e hoʻoponopono ai i ke ʻano a me ka hiamoe a me he mea lā e hoʻomaha i ka hopohopo a hoʻoulu i ka hoʻomaha). ʻO kahi diary meaʻai kahi ala maikaʻi loa e hakakā ai i kēia. Ke kākau nei i ka wā a me ka mea āu e ʻai ai hiki ke hōʻike i nā hiʻohiʻona hoʻomaka: pizza ma mua o kahi hōʻike nui, a i ʻole nā ​​ʻuala kaʻuala i ke awakea palaualelo.

ʻAe pū ka poʻe loea ua lilo mākou i mea nui me ka ʻai ʻole, ʻo ia wale nō kā mākou e noʻonoʻo ai. Lilo ka hakahaka i ka pīhoihoi. ʻO ka ʻoiaʻiʻo, ke hoʻopau ʻoe i kahi meaʻai punahele mai kāu papaʻai, ʻiʻini wale ʻoe e ʻoi aku. ʻO ka hopena? ʻAi i nā mea liʻiliʻi o ia mau meaʻai a ʻaʻole ʻoe e nele. A i ʻole, e ʻike i nā mana momona a momona -kona.

ʻO kahi papaʻai momona, ʻai ʻai kaulike (waiwai i nā huehue huehue, nāʻiʻo momona, nā moa a me nā iʻa, nā huahana waiū momona momona, nā nati, nā ʻanoʻano, a me nā huaʻai a me nā mea kanu hou) e poʻo i kēlā me kēia pā i iho mai i ke ala pōloli, a e waiho i kahi no kekahi mau indulgences. Ke hoʻolālā ʻana i nā papaʻai, koho i kahi kaulike maikaʻi o nā huʻihuʻi paʻakikī a me nā protein a hoʻonui i nā hua hou. ʻO nā huaʻaleʻale maʻalahi, e like me ke kō a me ka meli, e hāʻawi iā ʻoe i ka ikaika no ka mea wikiwiki lākou i ka metabolism, akā e hoʻouna koke iā ʻoe i ka mīkini kūʻai no ka nui o ka wahie. ʻOi aku nā manawa i ka wāwahi ʻana i nā haʻuki kūpikipiki (legume, nā palaoa, nā huaʻai a me nā mea kanu) e hāʻawi ana i ka ikehu mau loa. Hoʻohui pū lākou i kahi mahele o ka puluniu, ka mea e omo i ka wai i kona ala ma waena o ka digestive tract, e hoʻoulu ai iā ʻoe. Hoʻohui, ʻoi aku ka lōʻihi o ka nau ʻana i ka meaʻai fibrous, hoʻolōʻihi i ke kaʻina o ka ʻai ʻana a hāʻawi i kou lolo i kahi manawa e ʻike ai i nā ʻōuli o ka māʻona. E hoʻomoʻi i kahi protein i ka pāʻina kaʻa, a lawa paha ka wahie āu e kiʻi ai ma waena o ka ʻai ʻana (inā ʻaʻole, mai huhū - he manaʻo snack maikaʻi kā mākou).

Me ka hoʻolālā liʻiliʻi, hiki iā ʻoe ke kūkulu i kahi lā o ka ʻai ʻana i ke olakino maikaʻi mai ka ala ala a hiki i ka wā e moe ai i mea e māʻona ai ʻoe -- a honi i ka binges goodbye.

He lā ʻai nui

ʻAina kakahiaka ʻElua mau ʻano kanaka ʻelua - mea ʻai i ka ʻaina kakahiaka a me nā skipping ʻaina kakahiaka. Aia i waena o nā mea ʻai i ka ʻaina kakahiaka nā "donut-dunkers" a me nā "lālau palaoa." ʻIke i ka makemake o ka hope. Hōʻike nā noiʻi i ka poʻe i loaʻa i ka ʻaina kakahiaka maikaʻi e ʻai i ka momona momona o ka meaʻai āpau a ʻoi aku ka liʻiliʻi o nā hoʻouka snack impulsive ma mua o ka poʻe ʻaʻole. ʻAi i kahi mea, a kau i nā carbs (hāʻawi lākou i ka ikehu wikiwiki). Hoʻohui i kahi protein, a ʻoi aku ka lōʻihi o ka wāwahi ʻana i mea e lōʻihi ai ka ikaika o kāu ʻaina kakahiaka. ʻO kekahi mau manaʻo: kahi ʻeke me ka punetune o ka waiū ʻaila māmā, toast me kahi punetēpō o ka wai pīnī, cereal me ka waiū nonfat, nā hua me ka yogurt nonfat a i ʻole kahi muffin Pelekane me ʻekolu mau hua manu keʻokeʻo. Inā ʻaʻole hiki iā ʻoe ke noʻonoʻo i ka ʻōpū ʻana i kekahi mea ma mua o ka hola 10, e hoʻāʻo i kahi "ʻaina kakahiaka hoʻomaka": kahi smoothie huaʻai (waiu momona ʻole, nā strawberries a me ka maiʻa), nā pahū palaoa piha me ka pata pīnī liʻiliʻi momona, a i ʻole kahi lima o ka nui. -he palaʻai a me kahi kīʻaha o ka wai ʻalani.

ʻAina awakea ʻOi aku ka nui o nā koho meaʻai me ka maʻa ma mua o ka pōloli. E lawe i ka ʻaina awakea, no ka laʻana. 10 mau minuke ka lōʻihi o ka hana ʻana i kahi awakea olakino ma ka home. ʻOi aku ka nui ma mua o ka hele ʻana i kahi hale ʻaina a i ʻole deli, kauoha i nā meaʻai, kali i ka laina, a ʻai i ke kālā. ʻLelo ʻoe "ʻaʻohe ou manawa," akā loaʻa iā ʻoe. E hoʻolālā i mua a hana i ka ʻaina awakea maikaʻi i ka pōkole (me ka pale ʻana i nā hoʻowalewale lawe ʻana). E ʻoliʻoli i nā mea ʻai mai nā pāʻina momona haʻahaʻa i ka lā aʻe. Inā pono lākou i ka sprucing, hoʻohui i nā mea ʻono e like me ka ʻaukā momona ʻole, salsa, ka vīnega balsamic, nā pepa ʻulaʻula i hoʻomoʻa ʻia, nā mea kanu hou a me nā pepa wela. E hana i nā salakeke i ka pō ma mua a hoʻohui i ka lole ma mua o ka ʻai ʻana. E hoʻopaʻa hou i ka pola maʻamau o ka lettuce: e hoʻohui i nā ʻāpala diced, nā ʻalemona, nā hua ʻumeke, nā pīni, nā hua puaʻa a me nā tī feta. Hana ia i meaʻai ma ka hoʻolei ʻana i ka hapalua kini o ka tuna, kahi kīʻaha o nā pi garbanzo a i ʻole nā ​​​​moa moa i koe.

Ma ka deli, e kiʻi i ka moa a i ʻole ka moa ʻia a i ʻole ka moa (ʻaʻole ka ʻili a me ka ʻuala), nā paʻakai liʻiliʻi momona, nā sopa i hoʻopaʻa ʻia i ka broth (me ka ʻole cream), nā berena puʻuwai a me nā huaʻai hou a me nā mea kanu. Hāpai pinepine ʻia nā meaʻai ʻo Cajun a ʻeleʻele me ka ʻono - ʻaʻole momona.

ʻAina ʻaina awakea Hiki i ka pōloli ikaika ke sabotage i kāu mau ʻaina awakea maikaʻi loa. Inā ʻaʻole hiki ke loaʻa nā meaʻai momona, pono ʻoe e hopu i kahi mea wikiwiki a maikaʻi ʻole.Inā pono ʻoe e hana i ka pizza mai ka wā ʻōpala, e koho mau anei ʻoe? E hoʻopaʻa i ka paʻukū me nā berena palaoa piha, nā tortilla palaoa holoʻokoʻa, nā huaʻai maloʻo, nā meaʻai hau hau maikaʻi a me nā koena momona haʻahaʻa. E hoʻouka i ka pahu hau me nā momona a me nā mea momona momona momona, nā mea kōmato, chutneys, salsas, nā salakeke, a me nā huaʻai a me nā mea kanu hou. Hoʻopiha i nā waihona me nā kīʻaha āpau (bulgur, couscous, quinoa, brown rice), pasta, nā pīni kēpau, nā ʻopa momona momona, nā lā i hoʻomaloʻo ʻia e ka lā, nā hua ʻāhiu a me nā ipu ʻulaʻula i hoʻomoʻa ʻia. ʻO kahi ʻaina awakea maikaʻi o ka pasta, nā pīni a me nā hua puaʻa porcini - kī ʻia me ka broccoli hou - hiki ke mākaukau i 20 mau minuke, me ka manawa e hoʻolapalapa ai i ka wai.

ʻO ʻoe vs. ka mīkini kūʻai

Ua ʻike ʻia ma kahi haʻawina ma Michigan State University ma waena o 133 mau meaʻai ʻai like ʻole i hāʻawi ʻia i nā mīkini kūʻai pahu hau ʻole, ʻehā wale nō i manaʻo ʻia he "nutrient dense" (waiwai i nā meaʻai e pili ana i ka calorie content). Eia naʻe i ka hoʻohui ʻana o nā mea noiʻi i nā meaʻai ʻoi aku ka nui o nā meaʻai i nā mīkini, hāʻule nā ​​​​kūʻai kūʻai. ʻO kaʻoiaʻiʻo, koho nā kānaka i ka meaʻai liʻiliʻi loa i loko o ka mīkini.

E hoʻomākaukau -- lawe mai i kāu mau meaʻai ponoʻī (nā huaʻai, nā mea ʻai, ka yogurt, nā nati a me nā ʻanoʻano, a i ʻole ka lawelawe ʻana i nā kuki haʻahaʻa momona a momona ʻole a i ʻole keke meaʻai angel). No nā lā ʻo ka mīkini kūʻai aku kāu koho wale nō, e koho pono i kāu meaʻai. He nui ka momona, ke kō a me ka paʻakai ma hope o ke aniani; ʻo nā koho momona a me nā momona momona (nā kuki, nā pōpō, nā kanakē) kiʻekiʻe loa i ke kō (a ʻaʻohe o nā wikamina a me nā minelala). Akā e loaʻa iā lākou inā makemake ʻoe iā lākou. E kaupalena wale i kāu alapine a hoʻololi me nā koho ʻē aʻe. E ʻike i kā mākou papa inoa no nā pihi maikaʻi loa e paʻi (a e noi mau i kāu poʻe hana e kūʻai i nā huaʻai hou, yogurt a me nā sandwiches).

No ke aha ʻoe e ʻai ai

Aneane hiki ʻole ke hoʻokomo i nā meaʻai ʻoi aku ma mua o 40 mau meaʻai e pono ai ko mākou kino i kekahi mau meaʻai. Ma laila e hele mai ai ka meaʻai māmā E hōʻoia inā ua māʻona - mai lawe mai i nā kāloti a me nā keleka ke hana inā ʻaʻole ʻoe makemake iā lākou. Eia kekahi mau manaʻo no nā mea ʻai ʻono a me nā mea paʻakai.

Nā meaʻai no ka niho ʻono

* Huipuia na hua maloo -- apricots, prunes, raisins, apple

* ʻO nā fiku hou a maloʻo paha me ka paʻakai kao

* ʻO kahi ʻuala me ka syrup maple

* Mele applesauce ʻole me nā paʻi ginger

* ʻAi momona ʻole a momona momona paha me nā raspberry hou

* Keka meaʻai ʻānela me ka kiwi, nā strawberries a i ʻole nā ​​huaʻai āpau

* Hoʻokahi lawelawe ʻana o ka brownie momona ʻole a momona haʻahaʻa paha

* Kuki momona ʻole a momona momona paha me ka nui ʻole o ke kō: nā pahū holoholona, ​​nā ʻāpana graham, nā fiku a me nā kī hua, nā vanilla a me nā lemona wīʻī lemona

* Gelatin me nā peach ʻoki hou

* Pudding (hana ʻia me ka waiū nonfat) a me nā maiʻa i kālai ʻia

Nā meaʻai māmā no ka makemake paʻakai

* ʻO nā mea kanu maka (ka bele, broccoli, kāloti, zucchini) me ka momona momona ʻole.

* 1/2 ʻuala i hoʻomoʻa ʻia me ka momona momona momona

* Hoʻomoʻa ʻia nā pahū palaoa palaoa me ka tī momona momona

* Mokole ʻōpae

* Nā ʻalemona ʻalemona

* ʻAno Sunflower / ʻumeke

* Kīpī kulina kālua me ka salsa

* Ka palaoa piha me ka sinapi la

* ʻAʻohe momona a i ʻole "māmā" popcorn

* Keke laiki me ka mango chutney

* ʻO Ry-Krisp a me nā pahū palaoa palahalaha i hoʻomaʻamaʻa ʻia me ka sopa ma muli o ka hupa

* ʻO Matzo a me ka pahū soda me ka paʻakai momona ʻole (e hoʻohui i ka mea hoʻonani Old Bay no ka ʻono)

* ʻO Tomato a me ka tī liʻiliʻi

Kūʻai aloha

Ma kahi o: Kuki

Koho: Nā pae granola momona momona. ʻIke wale he kiʻekiʻe lākou i ke kō.

Ma kahi o: Nā palaʻai uala, nā palaoa kulina a i ʻole nā ​​ʻoka tortilla nacho-cheese tortilla

Koho: Pākī ʻuala kālua. Maikaʻi me ka ʻaka onion momona-ʻole (lawe mai i ka ʻāpala niho inā he hālāwai ahiahi kou).

Ma kahi o: ʻO nā puffs o ka cheese a i ʻole nā ​​wili

Koho: Nā ʻāpana bagel i hoʻomoʻa ʻia. Hoʻopiʻi maikaʻi ʻia me ka tilika momona ʻole a me nā pepa ʻulaʻula i kālua ʻia.

Ma kahi o: ʻO ka pī kuʻi ʻaila

Koho: ʻO Pretzels ʻO ka palaoa holoʻokoʻa a me ka oat-bran ka mea maikaʻi loa; koho i nā pretzels paʻakikī, nā pretzel nuggets a me nā wili lahilahi a mālama i ka ʻeke mākeke ma kāu pākaukau. E hōʻalo i nā pretzels me nā ʻaʻahu kō a momona paha (e like me ka sinapi meli).

Ma kahi o: ʻO ka hapa nui o nā kīʻaha kokoleka

Koho: ʻO Tootsie Roll, peppermint patty a i ʻole 3 Musketeers. Inā pono ʻoe i kokoleka, kahi ala momona momona e hele ai.

Ma kahi o: ʻO nā kīʻaha kīʻaha a i ʻole nā ​​kīʻaha ʻai me ka hau

Koho: ʻO ka laikini ʻulaʻula a ʻeleʻele a i ʻole Mea mālama Ola

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