ʻO ka ʻaina kakahiaka maikaʻi loa e ʻai ai ma mua o kēlā me kēia ʻano o ka hana

Anter

• 'Lelo Aʻoaʻo Kakahiaka ʻAi kakahiaka Maikaʻi-Maikaʻi: Mai makaʻu iā Carbs!
• "Maikaʻi" vs. "ʻino" Carbs
• ʻO nā ʻaina kakahiaka maikaʻi loa ma mua o ka hoʻomaʻamaʻa
• ʻO ka ʻaina kakahiaka maikaʻi loa ma mua o kahi hoʻomaʻamaʻa ikaika
• ʻO ke kakahiaka kakahiaka maikaʻi loa no ka lilo ʻana o ke kaupaona
• ʻO ke kakahiaka kakahiaka maikaʻi inā ʻoe piha piha mai ka ʻaina awakea
• ʻO ke kakahiaka kakahiaka maikaʻi ma mua o kahi hana kaumaha ma Cardio
• ʻO ke kakahiaka kakahiaka maikaʻi inā ʻoe e hoʻolālā ana i kahi ʻaina awakea hope
• ʻO ka ʻaina kakahiaka maikaʻi loa no ka poʻe Skipping Breakfast pinepine
• ʻO ke kakahiaka kakahiaka maikaʻi loa e leʻaleʻa ai ka huakaʻi
• ʻO ke kakahiaka kakahiaka maikaʻi loa ma mua o kahi hana yoga
• Nānā no

ʻO ka mea āu e ʻai ai ma hope o ka hemo ʻana i waho o kahi moe kahi mana e kāpae i ka ʻiʻini, ka ikehu turbo-charge, a mālama i kou kaupaona. Hiki i kēlā kīʻaha liʻiliʻi o ka yogurt ke hoʻopilikia i kou olakino holoʻokoʻa ma nā ʻano nui: He haʻawina ma ka puke paiKaapuni ʻike ʻo ka poʻe i hōʻalo pinepine i ka ʻaina kakahiaka he 27 pakeneka ka nui aku e ʻeha i ka maʻi puʻuwai coronary ke hoʻohālikelike ʻia i kā lākou mau hoa kakahiaka kakahiaka.

"ʻO ka haʻalele ʻana i ka ʻaina kakahiaka e ʻoi aku ka nui o ka ʻai ma kāu pāʻina aʻe a ʻai paha i nā meaʻai māmā waena i kiʻekiʻe i ka nui o nā calorie a me kō i mea e pale aku ai i ka pōloli a hiki i ka ʻaina awakea," wahi a Amari Thomsen, RD, ka mea nona ka Eat Chic Chicago.

A inā ʻo ka a.m. kou manawa e hoʻoikaika kino ai, pono ʻoe e ʻai i ka ʻaina kakahiaka ma mua. Ke ala ʻoe, aia nā pae kō kō a me nā hale kūʻai kalb i lalo, e wehewehe ana i ka mea ʻai haʻuki ʻo Michele Macedonio, RD ʻAina kakahiaka ma mua o ka hoʻomaʻamaʻa ʻana i kahi mea e pono ai i kou lolo e makaʻala a me nā mea e pono ai i kou mauʻiʻo e hana i kā lākou mea maikaʻi loa - no laila ʻike ʻoe i ka zippy ma ka papa hana ma kahi o ka luhi a, maikaʻi, pololei blah. (E pili ana: He aha nā wahine kūpono e ʻike ai e pili ana i ka hoʻokē ʻai ʻana)

Mai kikoʻī no ka pololei kekahi cereal a i ʻole oatmeal, eia nō naʻe. Kāhea ʻia nā hana maʻamau o ke kakahiaka i nā meaʻai kakahiaka like ʻole. Ke hoʻāʻo nei ʻoe e hoʻokuʻu i 10 mau paona a i ʻole wili i ka papa ikaika o ke kakahiaka, ʻo kekahi o kēia mau ʻaina kakahiaka ʻoluʻolu e kōkua iā ʻoe e hoʻomaka i kou lā ma kahi leka kiʻekiʻe.

'Lelo Aʻoaʻo Kakahiaka ʻAi kakahiaka Maikaʻi-Maikaʻi: Mai makaʻu iā Carbs!

E noʻonoʻo i nā kalapona i kāu ʻaina kakahiaka ma mua o ka hoʻomaʻamaʻa ʻana ma ke ʻano he mea hoʻoikaika ma mua o ka helu ʻenemi ʻeono. "ʻO ka Carbohidates ka wahie no kou mau mākala," i ʻōlelo ʻo Alissa Rumsey, M.S., R.D., C.S.C.S., he mea ʻai palapala i hoʻopaʻa inoa ʻia a me ka mea nona ka Alissa Rumsey Nutr and Wellness ma New York City. "Me ka ʻole o lākou, ʻaʻole hiki i kou mauʻiʻo ke hana paʻakikī." He kī nui lākou i ka mālama ʻana i kou kino i ka wā e paʻakikī ai nā mea. ʻO kahi noiʻi i paʻi ʻia i ka puke pai Applied Physiology, Nutrition, a me Metabolism Ua ʻike ʻia ʻo ka ʻai ʻana i nā kalapona he 15 mau minuke ma mua o ka hoʻomaʻamaʻa ʻana ua kōkua i ka poʻe noiʻi e holo 12.8 pakeneka ka lōʻihi ma mua o ka loaʻa ʻana o ka placebo. (FYI: Eia ka nui o nā carbs āu e ʻai ai i kēlā me kēia lā.)

Eia ke kumu o ka ʻaina kakahiaka maikaʻi-maikaʻi ma mua o ka hoʻomaʻamaʻa nui o kāu hoʻoikaika ʻana: haki kou kino i nā mole mole i loko o ka glucose. Hoʻouna ʻia ʻo Glucose i nā ʻiʻo, kahi e hoʻololi ʻia ai i ikehu a mālama ʻia a hiki i ka emi ʻana o ka ikehu o kou kino. ʻO ka ʻai ʻana i kahi pāʻina kaʻa-kiʻekiʻe he ʻehā mau hola ma mua o ka hoʻolālā hiki ke hāpai i nā kiʻekiʻe glycogen ma kahi o 42 pakeneka, e like me ka noiʻi i paʻi ʻia i loko o ka Journal of Applied Physiology. E like me kāu i kuhi ai, ʻaʻole wale nō e hana kekahi carb (e kala mai, nā kī ʻaleka a me nā donuts). Pono ʻoe e ʻimi i nā kalapona e hoʻomau iā ʻoe i ka ikaika a hiki i ke anuanu. Eia pehea e koho ai i nā kālika maikaʻi e ʻai ai ma mua o ka hoʻolālā.

"Maikaʻi" vs. "ʻino" Carbs

ʻO ka ʻaina kakahiaka maikaʻi-carb ma mua o ka hoʻomaʻamaʻa maʻamau e pili ana i nā meaʻai holoʻokoʻa e like me ka berena palaoa holoʻokoʻa, ka huaʻai, ka yogurt, ka waiū, a me nā mea kanu starchy, wahi a Rumsey. ʻO kēlā ʻaoʻao i hana ʻole ʻia e kūpono ai iā lākou ma ke ʻano he "maikaʻi," a i ʻole i hoʻomaʻemaʻe ʻole ʻia. Lawe kēia mau carbs i kahi ala lohi a paʻa i ka hoʻokuʻu ʻana i ka ikehu (ʻo ia ke kumu o ka lawelawe ʻana o ka oatmeal i kakahiaka e piha ai ʻoe a hiki i ka ʻaina awakea). ʻO nā kalapona i hoʻomaʻemaʻe ʻia, ma ka ʻaoʻao ʻē aʻe, ua hana ʻia, ʻo ia ka mea maʻamau i ka lawe ʻia ʻana o nā meaʻai maikaʻi i ka wā e pā ai lākou i kāu pā. Hoʻomaopopo koke kou kino i kēia mau carbs i hoʻomaʻemaʻe ʻia, e like me ka laiki keʻokeʻo, nā kuki, a me ka pasta i hana ʻia me ka palaoa keʻokeʻo, e hāʻawi ana iā ʻoe i kahi spike ikehu koke. (E noʻonoʻo paha i nā mea a pau kō i hana ai i kou kino?)

I ka hapanui o nā hihia, ʻo nā kalapona i hoʻomaʻemaʻe ʻole ʻia ke ala e hele ai, a ʻo ka hoʻomaʻamaʻa ʻana, ʻaʻole i hoʻomaʻemaʻe ʻia inā makemake ʻoe e hoʻemi i ke kaumaha, akā ʻaʻole maopopo ka mea lanakila ke kau ʻia ka hoʻoikaika kino ma kāu papahana. Ma muli o ka wikiwiki o ka paʻi ʻana o nā carbs refined i kāu ʻōnaehana, hiki ke kōkua inā makemake ʻoe i kahi hoʻoikaika wikiwiki mai kāu ʻaina kakahiaka ma mua o kahi hoʻolālā. (Pili: ʻO kēia noi ma Carbs e hana iā ʻoe e noʻonoʻo hou i kāu Keto Diet Aspirations)

ʻO nā ʻaina kakahiaka maikaʻi loa ma mua o ka hoʻomaʻamaʻa

Ke ʻike ʻana i nā carbs i loaʻa i kou kino ke ʻoluʻolu ma mua o ka hoʻoneʻe ʻana o kahi hana i ka hoʻokolokolo a me ka hemahema. "ʻO ke koho ʻana o ka hoʻomaʻemaʻe a hoʻomaʻemaʻe ʻole paha e pili ia i kou ahonui a me ka manaʻo o kou ʻōpū," wahi a Rumsey. ʻO ka ʻeli ʻana i loko o kahi kīʻaha oatmeal i hoʻokahi hola a ʻelua paha ma mua o ka hoʻomaʻamaʻa ʻana hiki ke kōkua i ke kanaka e holo a hiki i ka pau ʻana, ʻoiai ʻaʻole manaʻo kekahi e like me ka wikiwiki o ka ʻeli ʻana, wahi āna.

Mai kaupalena i kāu hoʻouka kaʻa i nā meaʻai paʻa. Hiki i nā mea inu haʻuki ke hana i ka maʻalea. Ua noi aku nā mea noiʻi UK i ʻehiku mau mea pāʻani e ʻai i nā mea inu haʻuki me nā ʻano ʻokoʻa like ʻole o ka waipika. Ua inu nā mea pāʻani i 5 mililita no kilokilo o ko lākou kino kaumaha ʻelima mau minuke ma mua o ka hoʻolālā a laila i kēlā me kēia 15 mau minuke i ka wā o ka hana. I ka wā i inu ai lākou i kahi hopena me 6 mau pākēneka carbohydrates, ua hoʻonui ʻia ko lākou kūpaʻa e 34 pakeneka ke hoʻohālikelike ʻia i ka wā i inu ai lākou i ka 10 pākēneka paʻa. No ka lōʻihi o ko lākou holo ʻana, holo lākou ma kahi o 225 mika ka lōʻihi. (No ke kuhikuhi, pololei ʻo Gatorade Thirst Quencher ma kēia wahi momona o ka 6 pākēneka carbohydrate konsentration.)

ʻO ka loaʻa ʻana o ka ʻaina kakahiaka maikaʻi-maikaʻi ma mua o ka hoʻomaʻamaʻa wale ka ʻai ʻana i nā kalapona; e hoʻāʻo e hoʻohui i kahi kuʻi o ka protein. (Eia kahi papa inoa mākaukau o nā meaʻai protein kiʻekiʻe e pono ai ʻoe e ʻai i kēlā me kēia pule.) "ʻO Carbs ka wahie, ʻoiai kahi kōkua o ka protein i kōkua i ka poma e loaʻa ai nā amino acid i kou mau mākala hana," wahi a Rumsey.

ʻO ka ʻaina kakahiaka maikaʻi loa ma mua o kahi hoʻomaʻamaʻa ikaika

E hoʻolilo i ka protein protein-muscle i mea nui i ka wā e ʻai ana ʻoe i ka ʻaina kakahiaka ma mua o ka hoʻolālā ikaika-nui, wahi a Macedonio. Hoʻohui 1/4 kīʻaha i kēlā me kēia granola, ʻoloka i ʻōwili ʻia, ʻalemona ʻokiʻoki ʻia, a me nā hua puaʻa a i ʻole cranberry maloʻo me ka waiū momona momona. E ʻoluʻolu e ʻai i ka hapalua a mālama i ke koena no ka lā ʻapōpō, ma muli o kāu pono calorie. (BTW, ʻo kēia ka nui o nā protein e pono ai ʻoe e ʻai i kēlā me kēia lā.)

Ma hope o kou haʻalele ʻana i ka hale hoʻoikaika kino, e ʻimi i 20 mau gram o ka protein, ʻoiai ke hōʻike nei nā haʻawina he kūpono kēia no ka hoʻomaka ʻana i ke kaʻina hana hoʻoponopono kino. E ho'āʻo i 6 auneke o ka paʻakai ricotta momona ʻole a haʻahaʻa paha, kahi kīʻaha o ka momona momona ʻole a haʻahaʻa paha i ka momona Greek yogurt, a i ʻole 3 ʻauneke o ka ʻiʻo pipi i ʻoki ʻia a i ʻole ka moa kālua. (Eia kekahi mau ʻōlelo aʻoaʻo hou aʻe e pili ana i ka mea e ʻai ai ma mua a ma hope o ka hoʻolālā.)

ʻO ke kakahiaka kakahiaka maikaʻi loa no ka lilo ʻana o ke kaupaona

ʻAʻole kahi ʻaina kakahiaka nui ka caramel macchiato ʻili nui, ʻoi aku ma mua o ka hoʻomaʻamaʻa. No ka ʻūlū like hoʻokahi o ka caffeine a me nā antioxidant olakino olakino a ʻaʻohe calories, he kī ʻōmaʻomaʻo. A laila e hana i hoʻokahi a ʻelua paha mau hua manu-ʻo ka mea holoʻokoʻa, ʻaʻole wale ke keʻokeʻo, ʻoiai ʻoi aku i ka hapalua o ka protein hoʻopihapiha hoʻopihapiha i loko o ka yolk - me kahi ʻāpana o nā hua e like me ka ʻāpala a i ʻole ke kīʻaha o nā raspberry. ʻO kēia nā uaki āpau ma waena o 135 a 240 calories a loaʻa iā 7 a 14 grams o ka protein a me 4.5 a 8 grams o ka fiber e hāʻawi i ka mana noho a hiki i ka ʻaina awakea, wahi a Thomsen.

ʻO ke kakahiaka kakahiaka maikaʻi inā ʻoe piha piha mai ka ʻaina awakea

ʻO nā mea mua, ʻo ka mua: ʻAi! "E hoʻomau i kāu metabolism," wahi a Thomsen. Nibble i kahi mea mālamalama i loko o hoʻokahi hola o ke ala ʻana, e like me kahi ʻāpana hua. A i ka manawa aʻe e hoʻokuʻi i ka ʻaina awakea. ʻO ka ʻai ʻana i ʻelua a ʻekolu mau hola ma mua o ka hele ʻana i ka hiamoe-me nā meaʻai ʻai-e hāʻawi i kou kino i ka manawa kūpono e ʻeli i nā mea āpau ma mua o ke kakahiaka (E pili ana: ʻO nā meaʻai meaʻai maikaʻi loa ma mua a ma hope o ka hoʻomaʻamaʻa ʻana no kēlā me kēia haʻawina)

ʻO ke kakahiaka kakahiaka maikaʻi ma mua o kahi hana kaumaha ma Cardio

Holo kou mau mākala ma luna o nā kalakeke ma ke ʻano he kumu nui o ka wahie ke pauma kou puʻuwai ʻoiai ʻoe e holo ana, wili, a i ʻole ka hou ma kahi elliptical, no laila e ʻai i hoʻokahi hola ma mua o kāu hoʻoikaika ʻana e hoʻonui i ka ikehu a ʻae i kou kino i ka manawa e wāwahi ai ka pāʻina. E kāpīpī i ka yogurt momona ʻole a momona liʻiliʻi i loko o ka oatmeal a ma luna me nā hua hou a i ʻole nā ​​huawaina. Inā loaʻa iā ʻoe ka manawa liʻiliʻi no ka ʻaina kakahiaka ma mua o ka hoʻomaʻamaʻa, lanakila kahi hua a me ka waiū a i ʻole yogurt smoothie i nā helu no ka maʻalahi o ka digestible.

Ma hope o ka hou ʻana o ka hou, e ʻoliʻoli i kahi kāwili ʻia e hoʻopiha hou i nā hale kūʻai glycogen a me ka protein e hoʻonui pono ai i ka hoʻomaikaʻi ʻana i nā mākala, ʻoi loa i loko o 30 mau minuke o kou home He 100-calorie whole-wheat sandwich i laha lahilahi me kahi ʻāpana lahilahi o ka pīni pata a hoʻopiha ʻia me kahi liʻiliʻi o ka meli a i ʻole ka jelly he koho maʻalahi, wahi a Macedonio. (E heluhelu i kēia inā e noʻonoʻo ʻoe "Akā pehea e pili ana i ka cardio wikiwiki?")

ʻO ke kakahiaka kakahiaka maikaʻi inā ʻoe e hoʻolālā ana i kahi ʻaina awakea hope

ʻO ka fiber a me ka protein e hoʻokahe mālie i kāu mau BFF ke makemake ʻoe e hoʻopau i ka ʻōhumu o ka ʻōpū.E pana no 7 a 10 kalama o ka fiber a me 15 a 20 kalama o ka polokina, hiki ke loaa me ka pseudo-parfait o ke kiaha o ka yogurt Greek yogurt ole momona a haahaa paha, he lawelawe ana i ka cereal fiber ki'eki'e. no ka poʻe e ʻūlū ma ka liʻiliʻi he 5 mau gram no kēlā me kēia lawelawe), a me nā blueberry hou a paʻahau paha.

ʻO ka ʻaina kakahiaka maikaʻi loa no ka poʻe Skipping Breakfast pinepine

ʻO ka mea hope āu e makemake ai i ka ʻaina kakahiaka mua o ka hoʻomaʻamaʻa e noho ana e like me ka pōhaku i kou ʻōpū, no laila ʻo kahi mea maʻalahi i ka digestie ke ala e hele ai. Mālama i ke olakino ma ke kāwili ʻana i nā hua paʻakai a me ka waiū a i ʻole kahi koho waiū ʻole. A i ʻole kūʻai i kahi ʻōmole i loaʻa ma lalo o 30 mau kolamu o ke kō no kēlā me kēia lawelawe a me ka protein e hoʻolohi i ka helu i lawe ʻia i kou kō i ke kō a mālama hou iā ʻoe i ka lōʻihi, wahi a Thomsen. ʻO kēlā me kēia ʻaoʻao, e inu mālie i ke kakahiaka no ka nui o nā huaora a me nā minela koʻikoʻi. (Pili: Pehea e hana ai i kahi Smoothie hemolele i kēlā me kēia manawa)

ʻO ke kakahiaka kakahiaka maikaʻi loa e leʻaleʻa ai ka huakaʻi

Ma ka Lāpule, hoʻomākaukau i kā Macedonio punahele punahele e ʻai ai no ka pule: Hoʻohuihui i ka palaoa, puluniu kiʻekiʻe, kōpaʻa haʻahaʻa (makemake ʻo ia iā Mini Shredded Wheat, Cheerios, a me Chex); nā nati (nā hua soy, nā peanuts, a me nā ʻalemona); a me nā hua maloʻo (hua puaʻa a cranberry paha), a hoʻokaʻawale i hoʻokahi kīʻaha kīʻaha i loko o nā ʻeke sanwich. I kou puka ʻana i waho o ka puka i ke kakahiaka, e hopu i kahi ʻeke a me kahi pahu pahu wai momona haʻahaʻa. A i ʻole hoʻomoʻa i nā muffins ʻaina momona a hapa-kakini a paʻa. Lawe i hoʻokahi i ka pō ma mua e hoʻoheheʻe, a i ʻole defrost iā ia i ka umu hoʻomoʻa ke ala ʻoe. Hāʻawi nā koho ʻelua i kēlā ʻākoʻakoʻa carbs a me nā protein e kōkua i ke kī ʻana i kou lolo i nā mea hana a māʻona i kou pololi.

ʻO ke kakahiaka kakahiaka maikaʻi loa ma mua o kahi hana yoga

ʻAʻohe o ka nui o ka ʻaina kakahiaka no nā yogis. Kāhea ʻia nā papa haʻuki koʻikoʻi no kekahi o nā koho i helu mua ʻia no ka hoʻomaʻamaʻa cardio a i ʻole ka ikaika. (ʻO kēia mau yoga he 10 poses torch * major * calories.) Ma muli o ka maʻa mau ʻole o nā mana momona o yoga e like me ka nui o nā calorie, ua paipai ʻo Macedonio i kahi ʻāpana huaʻai a i ʻole kahi ipu o ka ʻoma ma mua o ka hele ʻana i ke keʻena e pume me ka kaupaona ʻole ʻana iā ʻoe. iho i ka wā o ka huliau.

Ma hope o kekahi ʻano o ke kau ʻīlio i lalo, ʻo nā hua ʻokiʻoki i hoʻowali ʻia i loko o kahi pahu momona ʻole a momona momona paha he bet maikaʻi ia, no ka mea hāʻawi ia i nā carbs a me nā protein e hoʻoulu hou i kou kino.

Nānā no