ʻO ka ʻai ʻana i kahi kokoleka 1 i ka lā e kōkua iā ʻoe e lilo i ka paona
Anter
- Pehea e lilo ai kaupaona ma ka ʻai ʻana i ka kokoleka
- Papa kuhikuhi papaʻai kokoleka
- ʻIke kūpono no ka kokoleka pouli
ʻO ka ʻai ʻana i ka kokoleka e lilo ai ʻoe i ka paona no ka mea ʻo nā ʻāpana kokoleka liʻiliʻi i loko o ke kino e paipai i ka metabolism, e mālama ana ia me ka wikiwiki a me ke kōkua ʻana e hōʻemi i ka momona o ke kino.
Hoʻohui ʻia, hoʻopilikia kekahi mau antioxidant i ka kokoleka pouli i ka hana ʻana o kahi hōmona i kapa ʻia ʻo leptin, kahi e hoʻoponopono ai i ka māʻona e kōkua ana i ka lilo ʻana o ka paona. E aʻo hou aʻe e pili ana i leptin ma: Pehea e kaohi ai i ka leptin a lilo i ka paona no ka maikaʻi.
ʻO nā waiwai i ke kokoleka a kōkua i ka lilo ʻana o ka kaumaha i loko o ke kokoleka kokoleka, no laila ʻo ka mea maikaʻi loaʻai i ka kokoleka pouli a i ʻole hapa ʻawaʻawa.
Pehea e lilo ai kaupaona ma ka ʻai ʻana i ka kokoleka
No ka hoʻowahāwahā ʻana me ke kokoleka he mea nui ia e ʻai i ka papaʻai kaulike me ka ʻole o ka hoʻonui ʻana, e hoʻomaʻamaʻa i ka hoʻoikaika kino maʻamau a e ʻai wale i ka 1 ʻāpana o ke kokoleka pouli a hapa pouli hoʻi i ka lā, keu hoʻi ma hope o ka ʻaina kakahiaka a i ʻole ka ʻaina awakea.
Loaʻa nā kōkua olakino kokoleka ma muli o kāna ʻike kiʻekiʻe o nā mea antioxidant e pale i nā hunaola, akā ʻoiai he nui nā calorie a me nā momona o ke kokoleka, pono ʻole ia e ʻoi aku i nā mea i ʻōlelo ʻia.
Papa kuhikuhi papaʻai kokoleka
Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi papaʻai kokoleka 3 lā.
| Mea ʻai māmā | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | 1 aniani o ka waiū skim + 1 col. o ka mea hoʻoheheʻe koko koko + 3 toast āpau me ka margarine | 1 yogurt momona momona + 30g oat cereal + 1 kiwi | 1 aniani o ka waiū skimmed me ka kofe + 1 palaoa wholemeal me ka ricotta |
| Mea ʻai kakahiaka | 1 maiʻa kuʻi me 1 puna o nā ʻoka i ʻōwili ʻia | 1 ʻāpala + 2 pahu pahu pahu | 1 aniani o ka wai kale kale ʻōmaʻomaʻo me ka pineapa |
| Pāʻina awakea | ʻO Wholegrain pasta me ke tuna, eggplant, kukama a me ka mea kō a me ke kōmato + 25 g o ka kokoleka pouli | 2 steak me ka moa + 3 col. palaoa laiki eleele + 2 col. o ka ʻai bean + saladi maka + 25 g kokoleka pouli | 1 ʻāpana iʻa i kuke ʻia + 2 ʻuala liʻiliʻi + nā mea kanu i hoʻolapalapa ʻia + 25 g kokoleka |
| Mea ʻai ahiahi | 1 yogurt momona momona + 1 kol. olonā + 1 palaoa wholemeal me ka tī | ʻO ka wai piʻo Pink me ka ʻalani + 1 tapioca liʻiliʻi me ka margarine | 1 yogurt momona momona + 1 kol. oatmeal + 2 ʻāpana o ka papaya |
ʻO ka mea maikaʻi ka hoʻohana ʻana i ke kokoleka ma ke ʻano he mea hoʻomoʻomoʻo no kahi pāʻina nui i piha ka saladi, no ka mea, ʻo nā ʻāpala o nā mea kanu ke kumu e komo mālie ai ke kō i loko o ka ʻōpū, e hoʻemi ana i ka hoʻonui ʻia o ka glucose kō
Ma waho aʻe o ka mālama ʻana i ka meaʻai, he mea nui nō hoʻi e hoʻomaʻamaʻa i ka hana kino ma ka liʻiliʻi he 3 mau manawa i ka pule, ʻoiai ka hana hoʻoikaika e hoʻonui ai i ka metabolism a me ka momona momona.
ʻIke kūpono no ka kokoleka pouli
| Nā ʻĀpana | Mea no ka 1 ʻahā like o ka kokoleka pouli |
| Ikehu | 27,2 calories |
| Palaka | 0.38 g |
| Nā momona | 1.76 g |
| Kalepona | 2.6 g |
| Nā olonā | 0.5 g |
ʻO nā momona i loko o ke kokolekaʻeleʻele ka maikaʻi ʻole no ke olakino, no laila ke pau i ka nui, hiki i ka kokoleka ke hoʻonui i ka kolesterol.
E ʻike i nā pono ʻē aʻe o ka kokoleka i kēia wikiō aʻe:
ʻO Kā Mākou Koho
6 ʻano maʻamau o nā maʻi ʻai (a me kā lākou mau ʻōuli)
