Ke ala maʻalahi e hoʻomaʻemaʻe i kāu papaʻai me ka helu ʻole ʻana i nā Calories

Anter

• Nā Kānāwai Kaha
• He aha e kau ai i kāu papa kuhikuhi
• Nānā no

Malia paha makemake ʻoe e hoʻomālamalama i kou ʻano a i ʻole e emi ka luhi. A i ʻole ke ʻimi nei ʻoe e hoʻomāmā i kāu meaʻai ma hope o ka hoʻoilo. ʻO kāu pahuhopu, loaʻa iā mākou kahi hopena maʻalahi. "ʻO kahi hoʻolālā hebedoma hou i hoʻopihapiha ʻia me nā mea ʻono, nā mea olakino pono ka mea e pono ai ʻoe e hoʻoikaika e ʻai maikaʻi i ka wā lōʻihi," wahi a Dawn Jackson Blatner, RD.N., a Kinohi lālā aʻoaʻo a me ka mea kākau o ʻO ka Swap Superfood. ʻO kēia ka hōʻoki ʻana i nā meaʻai e kaupaona ana iā ʻoe i lalo a hoʻouka i nā mea e pono ai kou kino a me kou lolo.

"ʻO ke kūʻai ʻana i nā kō a me ka palaoa i hoʻomaʻemaʻe ʻia, a me nā mea hana ʻē aʻe āu e komo ai i kekahi manawa, no nā meaʻai holoʻokoʻa, ʻoi aku ka nui o nā meaʻai a piha i ka ʻono e hoʻoikaika koke ʻoe i ke olakino," wahi a Blatner. ʻO ia no ka mea, ʻo nā kalapona maʻalahi, nui i nā meaʻai āu e ʻoki ai, pili pū me ka luhi, hōʻike i ka noiʻi ma ka Nevada Journal of Public Health. (Eia nā kumu ʻē aʻe e luhi mau ai paha ʻoe.)

E hoʻonui pū ʻia kou ʻano. ʻO ka ʻai ʻana i nā huaʻai a me nā lau ʻai ʻoi aku ka hauʻoli a me ka hilinaʻi, nā hōʻike noiʻi. Loaʻa i kēia mau meaʻai nā meaola e mālama pono ai i nā neurotransmitters, wahi a ka mea kākau noiʻi ʻo Tamlin S. Conner, Ph.D. (Ma luna aʻe: 6 meaʻai e hoʻololi i kou ʻano)

A no kou ʻike ʻana i nā pōmaikaʻi o ka hoʻomaka koke ʻana, "e kōkua ia i ka hoʻopaʻa ʻana i nā maʻamau maikaʻi," wahi a Willow Jarosh, R.D.N., a me Stephanie Clarke, R.D.N., o C&J Nutrition.

Nā Kānāwai Kaha

Hoʻopau i nā meaʻai e hana ai pololi a luhi. ʻO ia ka mea i hana ʻia i ka carbs-a me nā berena palaoa holoʻokoʻa, pasta, a me nā pahū. ʻO ka hana ʻana i kēia e hoʻemi liʻiliʻi i kāu fluctuations koko koko i ʻole ʻoe e pōloli a haʻalele, wahi a Clarke lāua ʻo Jarosh.

E hoʻokele i nā ʻano kō a pau i hoʻohui ʻia, e like me ka syrup maple, ka meli, a me ke agave. ʻIke mākou, akā e hoʻomau i ka ikaika-pono ia: Ua ʻike ʻia kahi noiʻi i ka wā e ʻoki ai ka poʻe i kā lākou kō i hoʻohui ʻia mai ka 28 pākēneka o nā calorie a i ka 10 pākēneka, ua hoʻomaikaʻi ʻia ko lākou kahe koko, cholesterol, kaupaona, a me nā kō kō-kō ma kahi o ʻeiwa mau lā. .

Hoʻopaʻanaʻau i kēia mantra: Papa. Pālaha. Noho noho. Ma kahi o ka scarfing ʻaina awakea mai kahi lawe lawe i kāu pākaukau a i ʻole ʻaina awakea ma ka moe i mua o ke kīwī, noho i kahi noho ma ka papa ʻaina, ʻai i kāu meaʻai mai kahi papa maoli, a nau mālie a hauʻoli i kēlā me kēia nahu. Hana i kēia no hoʻokahi pule, a ʻike ʻoe e leʻaleʻa ʻoe i nā pāʻina ʻai a ʻai iki hoʻi i ka wā ke ʻono ʻoe i ka ʻono a me ka ʻike, wahi a Blatner. Hiki i kēlā ʻike hou ke kōkua i ka hoʻomalu ʻana i kou makemake: Ma kahi haʻawina, ʻai ka poʻe i loaʻa i nā ʻōlelo aʻo e pili ana i ka ʻai ʻana me ka noʻonoʻo e ʻai i nā mea ʻono ma mua o ka poʻe ʻaʻole, a hiki i ka makahiki piha. Hoʻohui, ʻaʻole lākou i loaʻa hou i kekahi kaumaha i lilo iā lākou i ka wā o ke aʻo ʻana.

He aha e kau ai i kāu papa kuhikuhi

ʻO kēia ka mea maikaʻi-ʻo nā meaʻai a pau āu e leʻaleʻa ai. Hiki iā ʻoe ke loaʻa i kāu mau punahele, wahi a Blatner, e ʻai wale i nā mana olakino o lākou. No ka laʻana, ma kahi o ka tacos, e hana i ka salakeke o nā lentils i kuke ʻia me nā mea hoʻonā taco, nā mea kanu, a me ka guac. Ma ka laulā, hoʻopiha i kāu pā me nā meaʻai i piha i ka ʻono, ʻano, a me ke kala, e ʻōlelo ʻo Clarke lāua ʻo Jarosh. Eia ka mea e hoahu ai.Ke Anuenue Piha

E ʻimi no ʻekolu mau kīʻaha a ʻoi aku o nā mea ʻai i kēlā lā i kēia lā, a ʻai i hoʻokahi ʻano ma kēlā me kēia pāʻina, e like me ka ʻaina kakahiaka, wahi a Blatner. E hoʻohui i nā tōmato i ʻoki ʻia i kāu toast avocado, e hoʻolei i nā ʻōmaʻomaʻo i ʻoki ʻia i loko o kāu mau hua a i ʻole e hana i kahi smoothie ʻōmaʻomaʻo. A ʻoiai he maikaʻi nā mea kanu a pau iā ʻoe, ʻoi aku ka ikaika o nā mea cruciferous (broccoli, cauliflower, kale) a me ka ʻeleʻele, nā lau lau (arugula, mustard greens, watercress) no ka mea e kōkua lākou i ka mālama ʻana i kāu mau sela, wahi a Clarke lāua ʻo Jarosh.

Protein Maʻemaʻe

E ʻai i ka protein mea kanu i ka wā e hoʻomaka ai kāu lele, no ka mea he hopena ko kēia ʻano meaʻai i nā pono olakino. He kiʻekiʻe ka legumes i ka hoʻopiha fiber; waiwai ka tofu i ka puna. Ke hele ʻoe i ka protein holoholona, ​​​​e koho i ka pipi hānai mauʻu, ka puaʻa hānai, a me ka moa organik, ʻoi aku ka wīwī a ʻoi aku ka maikaʻi.

Nā hua palaoa maoli

E hoʻopau i ʻekolu a ʻelima mau hana o 100-pākēneka hua piha e like me ka laiki, nā ʻoka, nā millet, a me ka quinoa i kēlā me kēia lā. No ka mea ʻaʻohe o lākou mea hoʻohui, supernutritious nā kīʻaha holoʻokoʻa. He ʻoluʻolu a piha i ka wai, no laila e māʻona lākou iā ʻoe, nā hōʻike noiʻi.

Nā haawe o nā mea ʻala

Hāʻawi lākou i nā koina koʻikoʻi o nā antioxidants a hoʻohui i kahi ʻono maikaʻi no nā calorie zero. Hoʻohui, lawe mai ka kinamona a me ka ʻōpala i ka momona maoli i nā meaʻai e like me nā huaʻai, yogurt maʻamau, a me nā mea kanu pūlehu ʻia hoʻi, e ʻōlelo ʻo Clarke lāua ʻo Jarosh.

He mau hua liʻiliʻi

E loaʻa i hoʻokahi ʻāpana a ʻelua paha kīʻaha hua i ka lā, e nānā ana i nā hua, citrus, a me nā ʻāpala. ʻOi aku ke kiʻekiʻe o nā berry i nā antioxidants, a piha ka citrus me nā flavonoid e mālama pono ai i kou ake, i ʻōlelo ai ʻo Clarke lāua ʻo Jarosh. Loaʻa i nā ʻōpela kahi ʻano o ka fiber e hānai ai i nā koʻohune olakino i loko o kou ʻōpū, i mea e kōkua ai i ka hoʻoponopono ʻana i nā mea āpau mai kāu digestion i kou ʻano.

Nati a me na anoano

Hoʻopiha ʻia me nā momona maikaʻi, kōkua lākou iā ʻoe e ʻoi aku ka lōʻihi o ka piha ʻana, a ʻo kā lākou crunchiness e ʻai mālie ai ʻoe. Ma waho aʻe o ka wōnati a me nā ʻalemona, e hoʻāʻo i nā hua melika maloʻo, i piha i ka hao hoʻoikaika ikaika.

ʻāpala salakeke. E hoʻohui i nā kumulāʻau chia e hoʻopaʻa wai i ka oats a me ka smoothies e noho hydrated a māʻona.Kekahi mea i fermented

Pākuʻi ʻo Sauerkraut, kimchi, a me nā mea kanu wīwī i ka meaʻai i kāu mau meaʻai a hāʻawi i nā probiotics e mālama i kāu ʻōpū. E hoʻohui i kahi spoonful i nā sandwiches, hua manu, a i ʻole salad.

Nānā no