Nā ala maʻalahi e hoʻokaʻawale iā ʻoe iho i ke kō

Anter

• Mālama i nā pae kō kō maʻamau
• E hoʻomākaukau i kāu papa ʻaina o ka lā aʻe i ka pō
• E hoʻohui i nā hua glycemic haʻahaʻa i kāu kaʻa kūʻai
• Makemake i kahi nohona olakino olakino ma mua o ka papa kuhikuhi i hoʻoponopono ʻia
• Nānā no

Me he mea lā ke haʻi aku nei nā poʻe akamai a me nā poʻo kamaʻilio ma nā wahi a pau i ka pono o ka ʻoki ʻana i ke kō mai kā mākou meaʻai. Hana ʻia pēlā e hoʻomaikaʻi ai i ka hana o ka lolo, olakino puʻuwai a hōʻemi hoʻi i ka makaʻu o ka dementia i ka wā lōʻihi. Ua kamaʻilio mākou me Nikki Ostrower, mea mālama meaʻai a me ka mea hoʻokumu i ka NAO Nutrition e kiʻi i kāna ʻōlelo aʻoaʻo maʻalahi a maikaʻi e pili ana i ka palena o kāu kō.

Mālama i nā pae kō kō maʻamau

Inā he kanaka kakahiaka ʻoe, hiki ke maʻalahi ke komo i ka hana maʻamau o ka ʻōwili ʻana mai kahi moe, hoʻolei ʻana i kou mau lole haʻuki, a hele pololei i ka papa me ka ʻai ʻole ma mua. Akā ʻo ka hana ʻana me ka wahie ʻole hiki ke hoʻoiho i kāu kō kō i kō a alakaʻi koke i nā koho olakino maikaʻi ʻole ma hope o ka papa. "He cliche paha ia, akā ʻo ka ʻaina kakahiaka ka meaʻai nui loa o ka lā," wahi a Ostrower. Paipai ʻo ia i ka ʻai ʻana i nā meaʻai kūpono, protein kiʻekiʻe e like me nā hua moa i paila ʻia a i ʻole Greek yogurt ma mua o ka puka ʻana i waho o ka puka e kōkua i ke kūpaʻa o ke kō a me ka hōʻemi ʻana i ka ʻiʻini.

E hoʻomākaukau i kāu papa ʻaina o ka lā aʻe i ka pō

Hōʻike ʻo Ostrower i nā oats i ka pō ma ke ʻano he ala maʻalahi e mālama pono iā ʻoe i ka hapa nui o kou kakahiaka. Ma ka hoʻololi ʻana mai nā pahu hale kūʻai i hoʻopaʻa ʻia i nā mea kūʻai i kūʻai ʻia i loko o ka hale kūʻai, pale ʻoe i nā kō i hana ʻia e hui pū me nā oatmeal o nā ʻano like ʻole. A i ka hoʻomākaukau ʻana ma mua o ka manawa, hoʻonoho ʻoe iā ʻoe iho no ka kūleʻa a ʻoiai i nā lā hana.

ʻO kā mākou punahele: Hoʻohui i nā kumulāʻau chia, ʻokiʻoki kila, ke kinamona, hoʻokahi ʻāpala i ʻili ʻia, a me hoʻokahi kīʻaha waiu ʻalemona. Hoʻohui a waiho i ka hau i ka pō. ʻEwalu mau hola ma hope a voila! He ʻāpala caramel kāu i loko o ke kīʻaha!

E hoʻohui i nā hua glycemic haʻahaʻa i kāu kaʻa kūʻai

Hoʻopiha ʻia nā cherry, nā pears, a me nā grapefruits me nā antioxidant a pale i nā spike i ke kō kō, e ʻoluʻolu ana i kou niho momona, ʻoiai ke waiho nei i kāu ʻiʻina kō i makemake ʻia.

ʻO ka mea ʻokoʻa, ʻo nā meaʻai super sugary a i ʻole nā ​​​​meaʻai kiʻekiʻe i loko o nā ʻakika e hoʻonui i ka pae glucose i kou kahe koko. ʻAʻole pōpō a me ka hopena o Carbs, akā naʻe, no ka mea hiki iā lākou ke kōkua i ke ola wikiwiki ʻana ma hope o kahi hoʻoikaika ikaika. E hoʻomanaʻo wale nō, pono ke kaulike!

Makemake i kahi nohona olakino olakino ma mua o ka papa kuhikuhi i hoʻoponopono ʻia

"ʻO ka 2017 e pili ana i ka nohona, ma mua o ka hoʻoholo," wahi a Ostrower. Ke ʻimi nei i nā meaʻai momona a momona ma mua o ka hakahaka o nā calori, ʻoi aku ka pahuhopu maʻalahi e ʻiʻini a hoʻokō, ma mua o ka ʻoki ʻana i ke kō kō. E hoʻomaka liʻiliʻi a hana i nā hoʻololi liʻiliʻi.

Kākau ʻia na Victoria Lamina. Ua paʻi mua ʻia kēia pou ma ka blog a ClassPass, The Warm Up. He lālā ʻo ClassPass i kēlā me kēia mahina e hoʻopili iā ʻoe i ʻoi aku ma mua o 8,500 o nā studio hoʻoikaika kino maikaʻi loa ma ka honua. Ua noʻonoʻo paha ʻoe e hoʻāʻo? E hoʻomaka i kēia manawa ma ka Plan Base a loaʻa i ʻelima mau papa no kāu mahina mua no $ 19 wale nō.

Nānā no