He aha e hana ai e hōʻemi i kou makemake

Anter

• 1. ʻAi i kēlā me kēia 3 hola
• 2. E hoʻopau i ka nui o ka fiber
• 3. ʻAi ma mua o ka hiamoe
• 4. Hoʻopukapuka i nā momona maikaʻi
• 5. E inu wai
• 6. E hiamoe maikaʻi
• 7. Nā mea ʻai Appetite-inhibiting
• 8. E hōʻoki i ka inu soda
• 9. Lawe i nā mea hoʻopiha

I mea e hōʻemi ai i ka pōloli he mea nui e hōʻalo i ka haʻalele ʻana i ka pāʻina, hoʻonui i ka ʻai ʻana o nā meaʻai momona a me ka inu ʻana i ka wai he nui. Kōkua kekahi mau meaʻai i ka pale ʻana i ka pōloli, e like me ka pears, nā hua manu a me nā pīni, ke hoʻonui lākou i ka manaʻo o ka māʻona no ka manawa lōʻihi a hiki ke hoʻohui ʻē ʻia i ka papaʻai o kēlā me kēia lā.

Ma waho aʻe o ka meaʻai, he mea nui ka hiamoe maikaʻi i ka pō no ka hana ʻana o nā hormones, pono no ka hana pono ʻana o ke kino, pale i ka hopohopo a me ka pono e ʻai i kēlā me kēia manawa.

1. ʻAi i kēlā me kēia 3 hola

Hōʻalo ka ʻai ʻana i kēlā me kēia 3 hola i ka pōloli, ʻoiai piha mau ke kino, i mea e kōkua ai e hōʻemi i ka nui o nā meaʻai e ʻai ʻia i nā papa aʻe. Ke pōloli ke kanaka, ʻo ka maʻamau ka ʻai nui a, ʻo ka mea maʻamau, ʻo ka makemake e ʻai i nā meaʻai caloric, e like me nā mea momona, ke kōkua nei i ka loaʻa kālā. No laila, ʻai ʻia nā meaʻai liʻiliʻi i kēlā me kēia 3 a 4 mau hola.

ʻO kekahi mau laʻana o nā koho meaʻai māmā maikaʻi ʻoi aku ka maikaʻi o nā hua i wehe ʻole ʻia, nā kuki palaoa āpau, ka palaoa palaoa a pau, a me nā hua maloʻo e like me nā nati, nā ʻalemone a me nā pī.

2. E hoʻopau i ka nui o ka fiber

Aia nā fiber i ka huaʻai, nā lau a me nā meaʻai holoʻokoʻa. Hoʻonui lākou i ka ʻōpū, a hoʻolōʻihi i ka manaʻo o ka māʻona ma hope o ka pāʻina ʻana. ʻO nā kumumanaʻo e hoʻonui i ka ʻai fiber e kūʻai i ka laiki palaoa, pasta, berena a me nā biscuits, nā ʻanoʻano e like me chia a me flaxseed e waiho i nā wai a i ʻole nā ​​yoghurt, e noho ma ka liʻiliʻi o ka pā me ka saladi, ʻo ia hoʻi nā salakeke maka, a ʻai iki. 3 mau hua i kēlā me kēia kakahiaka.

3. ʻAi ma mua o ka hiamoe

Hiki i ka ʻai ʻana i kahi meaʻai māmā ma mua o ka hiamoe ke pale aku i ka pōloli i ka pō. ʻO kahi wēlau maikaʻi no ka ʻai ʻana ma mua o ka hiamoe chamomile a i ʻole tī balmona me ka toast o ka palaoa āpau, ʻoiai ke kī ʻoluʻolu a hoʻomākaukau i ke kino no ka hiamoe a hāʻawi ka berena i hoʻomoʻa ʻia i ka māʻona, pale i ka pōloli i ka pō.

ʻO nā koho kīʻaha ʻē aʻe he kīʻaha ia o ka gelatin unsweetened, yogurt maʻamau a i hua manu paha, no ka laʻana.

4. Hoʻopukapuka i nā momona maikaʻi

He nui ka poʻe, ke make ana i ka meaʻai, kaohi i ka ʻai momona o ka momona, ka mea e hoʻonui mau ai i ka manaʻo o ka pōloli. Eia nō naʻe, hiki ke hoʻokomo ʻia i nā momona "maikaʻi" i kāu papaʻai i kēlā me kēia lā, i loaʻa i loko o nā iʻa e like me ka salemona, ka trout a me ka tuna, i ka aila ʻoliva a i ʻole ka aila flaxseed, i nā hua e like me ka avocado a me ka niu, a me nā hua maloʻo e like me e like me nā pī, nā walnuts a me nā ʻalemona, no ka laʻana.

Hāʻawi kēia mau meaʻai i ke kino me ka nui o ka ikehu, pale i ka maʻi maʻi maʻi a me ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo.

E ʻike i nā mea ʻai kiʻekiʻe i nā momona momona no kou puʻuwai

5. E inu wai

E inu ʻoe i ka wai he nui no ka mea like nā hōʻailona o ka make wai i kou kino me nā ʻōuli o ka wī. Pēlā, ʻo ka hoʻonui ʻana i ka ʻai o ka wai, nā tī a me nā wai ʻole me ke kō ʻole e kōkua i ka pale ʻana i ka manaʻo o ka pōloli, me ka hoʻomaikaʻi ʻana i ka hana o ke kino a me ke olakino o ka ʻili.

6. E hiamoe maikaʻi

Aia i ka wā hiamoe e kīloi ai ke kino i nā toxins a hana i nā hormoni kūpono no ke kaulike o ke kino. Me ka hiamoe ʻole, e pau ana kou kino e pono ai nā meaʻai hou aʻe e hana i ka ikehu a hāʻawi i ka pono e makaʻala, no laila he mea maʻamau ka poʻe me ka hiamoe e ala i ka waena o ka pō e ʻai.

7. Nā mea ʻai Appetite-inhibiting

ʻO kekahi mau meaʻai ka waiwai o ka pāpā ʻana i ka makemake, e like me ka pea, ka pepa, ka pīni, ka hua manu, ke kinamona a me ke kī ʻōmaʻomaʻo. Pono e hoʻopau i kēia mau meaʻai i kēlā me kēia lā i mea e hōʻemi ai i ka makemake, no ka mea, he waiwai lākou i nā meaola kūpono no ka hana pono ʻana o ke kino.

E nānā pū i kēia wikiō aʻe a ʻike pehea e hoʻolauna ai i nā meaʻai e hōʻemi i ka makemake i kāu papaʻai.

8. E hōʻoki i ka inu soda

Nui nā mea inu palupalu i ka fructose, kahi ʻano kō a pau i ka ʻai ʻia i ke keu ke kumu o ka hoʻēmi ʻana o ka leptin hormone, ka mea e māʻona ai ke kino. No laila, ʻo ka poʻe e ʻai nui i nā mea inu momona e hoʻopau i ka pōloli i nā manawa pinepine. ʻO kekahi mea waiwai i ka fructose ka syrup kānana, i loaʻa i nā meaʻai ʻoihana e like me ka meli, ketchup, keke, brownies a me nā kuki.

9. Lawe i nā mea hoʻopiha

ʻO kekahi mau mea hoʻopihapiha i hiki ke kōkua i ka hōʻemi ʻana i ka makemake, e like me ka spirulina a i ʻole chromium picolinate, e pono e lawe ʻia e like me nā ʻōlelo a ke kauka a me ka mea hānai.

He mea nui ia, i ka huipū ʻana me nā mea hoʻopihapiha, mālama ʻia kahi papaʻai olakino a kaulike hoʻi, a me ka hoʻoikaika kino pinepine ʻana, e mālama i ke kaupaona a pale i ka hopena rebound ke pau nā mea hoʻohui. E ʻike i nā laʻana ʻē aʻe o nā hoʻopiha hōʻemi kaumaha.