ʻO ka papaʻai a me ka papa kuhikuhi e loaʻa ai ke kaupaona a loaʻa ka nui o nā mākala

Anter

• 6 mau ʻōlelo aʻoaʻo no ka loaʻa pono o ke kino
• 1. ʻAi i kēlā me kēia 3 hola
• 2. E hoʻopili i ka protein i kēlā me kēia pāʻina
• 3. Pau ka momona momona
• 4. ʻAi ma ka liʻiliʻi 3 mau hua i ka lā
• 5. Inu ma ka liʻiliʻi he 2,5 L o ka wai i kēlā me kēia lā
• 6. Hana i ka hoʻoikaika kino
• Papa kuhikuhi momona o ka laʻana
• He aha ka mea e ʻai ʻole ai
• Pehea ka lōʻihi e hiki ai iā ʻoe ke kau i ke kaupaona?

I ka papaʻai e kau i ke kaupaona pono ʻoe e ʻai i nā mea ʻoi aku ka nui ma mua o kāu hoʻolilo ʻana, e ʻōlelo ʻia e ʻai i kēlā me kēia 3 mau hola, e pale ana i ka ʻai ʻana, a me ka hoʻohui ʻana i nā calories akā i ka manawa like me nā mea olakino a me nā mea momona, e like me ka aila ʻoliva, ka mea hua hua, nā ʻoka. , avocado a me nā nati.

He mea nui e hoʻomanaʻo ʻoiai i nā papaʻai me ka pahuhopu o ka loaʻa ʻana o ke kaupaona, ʻaʻole pono e hoʻonui kekahi i ka lawe ʻana o nā meaʻai i momona i ke kō a me nā momona, e like me coxinha, hamburger, french fries a i ʻole soda. Nui kēia mau meaʻai i ke kō a me nā momona momona, kahi e makemake ai i ka hoʻonui ʻana o ka momona o ke kino a me ka pilikia o ka pilikia ʻana o ka puʻuwai ma muli o ka hoʻonui ʻia o ka cholesterol a me nā triglycerides.

E ʻike ai i ka nui āu e pono ai e kau i ke kaupaona, e ʻike i kāu kaupaona kūpono e hoʻohana nei i ka calculator aʻe:

Kōkua kēia calculator e ʻike i ka nui o nā paona āu e pono ai e kau i ke kaupaona, akā ʻaʻole kūpono ia no nā keiki, nā wahine hāpai, nā ʻelemākule a me nā ʻōlapa, no ka mea ʻaʻole ia e hoʻokaʻawale i ka nui o nā mākala a me nā momona i loko o ke kino.

6 mau ʻōlelo aʻoaʻo no ka loaʻa pono o ke kino

ʻO ka loaʻa ʻana o ka momona ma ke ʻano olakino ʻoi aku ka nui ma mua o ka ʻai ʻana i nā meaʻai hou aʻe a i ʻole ka ʻai ʻana i nā meaʻai me nā calorie he nui.Eia nā ʻōlelo aʻoaʻo aʻe 6 e pono ai no ka poʻe e hoʻāʻo nei e loaʻa kaupaona i kahi ala olakino.

1. ʻAi i kēlā me kēia 3 hola

ʻO kaʻai ʻana i kēlā me kēia 3 mau hola he mea nui e hoʻonui i ka ʻai ʻana o nā calorie i loko o ka lā a makemake i ka loaʻa ʻana o ke kaupaona, no ka mea ua ʻōlelo ʻia e ʻai i nā mea ʻoi aku ka nui o ke kala ma mua o ke kino. Hoʻohui ʻia, pono e mālama pono ʻia ke kaulike maikaʻi o kēlā me kēia lā o nā calories mai nā haʻalako, nā protein a me nā momona, no ka mea makemake kēia i ka loaʻa o ka nui o nā mākala.

No kēia kumu, he mea nui ʻaʻole e hōʻalo i nā meaʻai e hōʻalo ai i ka hōʻino ʻana i ka lako o nā meaola i ke kino a mālama i nā pae kūpono o ka glucose a me nā amino acid i loko o ke koko, kahi e makemake ai i ka hoʻōla a me ka ulu ʻana o nā mākala.

2. E hoʻopili i ka protein i kēlā me kēia pāʻina

Me nā protein i loko o nā pāʻina āpau o ka lā e hana i nā pae o nā amino acid i loko o ke koko e mau ana i ka lā, e ʻoluʻolu ana i ka hoʻōla hou i nā mākala ma nā lā hoʻomaʻamaʻa.

Aia nā protein i loko o nā meaʻai e like me ka ʻiʻo, ka moa, ka iʻa, nā hua manu, nā paʻi waiū a me nā yoghurts, e hana ana i nā meaʻai māmā me nā hui kūpono e like me ka moa a me ka ʻalani me ka palaoa palaoa a i ʻole ka toast me ka tī a me ka yogurt.

3. Pau ka momona momona

ʻO nā kumuʻai o nā momona maikaʻi e like me nā nati, nā peanuts, avocado, niu, aila ʻoliva a me nā ʻanoʻano nā koho maikaʻi loa e hoʻonui i nā calorie o ka papaʻai me ka nui o nā meaʻai. Eia hou, kōkua pū kēia mau momona i ka loaʻa ʻana o ka nui o nā mākala a mai hoʻonāukiuki i ka loaʻa ʻana o ka momona i ke kino.

No laila, kekahi mau laʻana pehea e hoʻohana ai i kēia mau meaʻai e hoʻohui i ka wai momona i ka berena a i ʻole ka hua momona, ʻai i kekahi mau hua no nā meaʻai māmā, e hoʻonui i 1 punetune o ka niu i loko o ka yogurt a hana i nā huaora avocado no ka meaʻai māmā.

4. ʻAi ma ka liʻiliʻi 3 mau hua i ka lā

ʻO kaʻai ʻana ma ka liʻiliʻi he 3 mau huaʻai i ka lā a me ka hoʻohui ʻana i kahi salakeke o nā mea kanu no ka ʻaina awakea a me ka ʻaina awakea e kōkua ai e hoʻonui i ka nui o nā wikamina a me nā minelala i ka papaʻai, i mea nui no ka hana pono ʻana o ka metabolism a me ka loaʻa ʻana o ka mākala.

Hiki ke ʻai i nā huaʻai a i ʻole ke ʻano o ka wai momona a i ʻole nā ​​wikamina, a hiki ke hoʻohui ʻia i nā meaʻai māmā a i ʻole me kahi mea ʻono no ka ʻaina awakea a me ka ʻaina awakea.

5. Inu ma ka liʻiliʻi he 2,5 L o ka wai i kēlā me kēia lā

ʻO ka inu ʻana i ka nui o ka wai a me ka noho hydrated pono ʻana he mea nui ia no ka loaʻa ʻana o ka nui o nā mākala, no ka mea, ʻo ka hypertrophy, ʻo ia ka hoʻonui ʻana i ka nui o nā hunaola, ke hana wale ia inā lawa ka wai o nā hunaola e hoʻonui ai i ka nui.

No laila, he mea nui e makaʻala a me ka helu no ka hoʻohana ʻana i ka wai i kēlā me kēia lā, e hoʻomanaʻo nei ʻaʻole i helu ʻia nā mea inu a me ka wai momona e like me nā wai no ke kino. Eia hou, he mea nui e hana ʻia ka wai ma waena o nā meaʻai, me he mea lā e hana pū ʻia me ka meaʻai, aia paha nā loli i ke kaʻina hana digestive.

6. Hana i ka hoʻoikaika kino

E hōʻoia i ka hoʻololi ʻana o nā calorie keu a lilo i kaʻiʻo ʻaʻole momona, he mea nui ka hana ʻana i ka hoʻoikaika kino 3 a 5 mau manawa i ka pule, ʻo ia hoʻi ka hoʻomaʻamaʻa kaumaha a me nā hana aerobic ʻole. ʻO ke kūpono e kūkākūkā i kahi ʻoihana hoʻonaʻauao kino i mea e hōʻike ʻia ai kahi hoʻolālā hoʻomaʻamaʻa kūpono i nā pono a me nā pahuhopu.

Papa kuhikuhi momona o ka laʻana

Hōʻike ka papa aʻe i kahi laʻana o ka papa hana loaʻa kaumaha 3 mau lā:

He mea nui e hele i ke kauka meaʻai e hiki ai iā ʻoe ke hala i kahi papaʻai papaʻai pākahi, no ka mea, ʻokoʻa ka nui o nā meaʻai e like me ka makahiki, ka moekolohe, ka hoʻoikaika kino a me ka moʻolelo hewa. Hoʻohui, inā pono, hiki i ka nutristist ke paipai i ka hoʻohana ʻana o nā wikamina a i ʻole nā ​​mea kōkua nutritional. E ʻike i kekahi mau mea kōkua e loaʻa ai ka nui o nā mākala.

He aha ka mea e ʻai ʻole ai

He mea nui ka loaʻa ʻana o ke kaupaona ma muli o nā ʻano like ʻole a kaulike hoʻi, e pale ana i ka ʻai ʻana o nā meaʻai i hana ʻia me ke kō a me nā momona momona. ʻO kekahi o kēia mau meaʻai nā meaʻai māmā, nā sausages, bacon, mayonnaise, nā mea ʻono, nā mea ʻono, nā mea inu momona, nā wai inu, nā kuki, nā pōpō, nā meaʻai wikiwiki, nā palai, a me nā mea ʻē aʻe ʻē aʻe.

Hiki i ka ʻai ʻana o kēia ʻano meaʻai ke makemake i ke kaupaona ma muli o ka hōʻiliʻili ʻana o ka momona i ke kino a ʻaʻole ma ke ʻano he hopena o ka hoʻonui ʻana i ka nui o nā mākala, ka mea i ka manawa lōʻihi hiki ke lawe i nā pilikia olakino.

Pehea ka lōʻihi e hiki ai iā ʻoe ke kau i ke kaupaona?

ʻO ka manawa maʻamau e loaʻa ai ka mākala a hoʻonui i ka kaumaha ma kahi o 6 mau mahina, akā i loko o 3 mau mahina hiki iā ʻoe ke ʻike i kekahi mau loli. Eia nō naʻe, ʻokoʻa kēia mai kēlā me kēia kanaka, no ka mea pili ia i ka papaʻai a inā hana ke kanaka i ka hoʻoikaika kino e makemake ai i ka ulu ʻana o nā mākala. E ʻike pehea ka lōʻihi e hiki ai iā ʻoe ke loaʻa ka nui o nā mākala.

E ʻike i nā hoʻolālā e hoʻonui i ka nui o nā lean ma ka nānā ʻana i kēia wikiō:

ʻO ke kumu kūpono ka loaʻa o ke kaumaha ma muli o ka hoʻonui ʻana o ka nui muscular, hiki ke loaʻa ma o ka papaʻai kaulike a me ka hana maʻamau o ka hoʻoikaika kino, mālama i ke kino i wehewehe a olakino. E nānā iā 8 mau ʻōlelo aʻoaʻo e loaʻa ai ka nui o nā mākala.