No ke aha he huaʻai momona ka mea pepehi kanaka

Anter

• Haahaa nā hua manu i nā kalena
• Ke hoʻopiha nei nā hua manu
• Hiki i nā hua hua ke hoʻonui i kāu metabolism
• ʻO nā hua manu kahi ala maikaʻi loa e hoʻomaka ai i kou lā
• Hōʻemi a maʻalahi ka hoʻomākaukau o nā hua manu
• Lawe i ka Home Message

ʻO nā hua manu i waena o nā meaʻai olakino hiki ke ʻai ʻoe.

Nui lākou i nā protein kiʻekiʻe, nā momona momona a me nā wikamina a me nā minelala pono.

Loaʻa i kekahi mau hua manu i kekahi mau waiwai kūʻokoʻa e hoʻoliʻiliʻi ai i ka hua momona.

Hōʻike kēia ʻatikala i ke kumu o ka lilo ʻana o nā hua manu āpau i meaʻai make kaumaha.

Haahaa nā hua manu i nā kalena

ʻO ke ala maʻalahi e lilo i ka kaupaona e hōʻemi i kāu lawe ʻana i ka calorie i kēlā me kēia lā.

Hoʻokahi hua manu nui wale ma kahi o 78 mau calorie, akā kiʻekiʻe loa i nā meaʻai. ʻOi aku ka momona o nā hua moa ().

ʻO kahi ʻai hua manu ma kahi o 2-4 mau hua. ʻEkolu mau hua moa i hoʻolapalapa ʻia i loaʻa ma mua o 240 mau calorie.

Ma ka hoʻohui ʻana i kahi lawelawe manawaleʻa o nā mea kanu, hiki iā ʻoe ke loaʻa i kahi pāʻina piha no 300 wale nō nā calories.

E hoʻomanaʻo wale nō inā ʻoe e palai i kāu mau hua i ka ʻaila a i ʻole ka bata, hoʻohui ʻoe ma kahi o 50 mau calorie no kēlā me kēia teaspoon i hoʻohana ʻia.

Aia i loko o hoʻokahi hua manu nui ma kahi o 78 mau calorie. ʻO kahi pāʻina e piha ana i nā hua manu 3 i hoʻolapalapa ʻia a me nā mea kanu i loaʻa wale ma kahi o 300 mau calorie.

Ke hoʻopiha nei nā hua manu

ʻO nā hua manu he mea momona-nui a hoʻopiha hoʻi, ʻo ka mea nui ma muli o kā lākou kiʻekiʻe protein ().

Ua ʻike ʻia nā meaʻai protein kiʻekiʻe e hōʻemi i ka makemake a hoʻonui i ka piha, ke hoʻohālikelike ʻia i nā meaʻai i loaʻa ka protein liʻiliʻi (, 4,,).

Ua hōʻike pinepine ʻia nā noiʻi ʻana i nā ʻai hua manu e hoʻonui i ka piha a hoʻoliʻiliʻi i ka lawe ʻana o ka meaʻai i nā manawa o hope, ke hoʻohālikelike ʻia i nā pāʻina ʻē aʻe me ke ʻano o ka calorie like (,,).

Kū kiʻekiʻe hoʻi nā hua i luna o kahi pālākiō i kapa ʻia ʻo Satiety Index. Loiloi kēia pālāki i ke kōkua ʻana o nā meaʻai iā ʻoe e piha a hoʻēmi i ka lawe ʻana o ka calorie ma hope ().

Hoʻohui ʻia, ʻo ka ʻai ʻana i kahi papaʻai kiʻekiʻe i ka protein hiki ke hōʻemi i nā manaʻo obsessive e pili ana i ka meaʻai a hiki i 60%. Hiki paha iā ia keʻokiʻoki i ka makemake no ka pō pō ahiahi ʻana e ka hapalua (,).

Kū kiʻekiʻe nā hua ma ka pālākiō Satiety Index, ʻo ia hoʻi hiki iā lākou ke kōkua iā ʻoe e hōʻona no ka lōʻihi. ʻO nā meaʻai protein kiʻekiʻe, e like me nā hua manu, hiki ke kōkua iā ʻoe e ʻai māmā ma waena o nā meaʻai.

Hiki i nā hua hua ke hoʻonui i kāu metabolism

Loaʻa i nā hua manu i nā amino acid pono a pau, a me nā lakio kūpono.

Hiki i kou kino ke hoʻohana maʻalahi i ka protein i nā hua no ka mālama a me ka metabolism.

Ua hōʻike ʻia ka ʻai ʻana i kahi papa protein kiʻekiʻe e hoʻonui ai i ka metabolism a hiki i ka 80-100 mau calorie i kēlā lā i kēia lā, ma o kahi hana i kapa ʻia ka hopena thermic o ka meaʻai (,).

ʻO ka hopena thermic o ka meaʻai ka ikehu e koi ʻia e ke kino e hoʻopili i nā meaʻai, a ʻoi aku ka kiʻekiʻe no ka protein ma mua o ka momona a carbs (,,).

ʻO kēia ka mea o nā meaʻai protein kiʻekiʻe, e like me nā hua manu, kōkua iā ʻoe e kuni i nā mea ʻoi aku ka nui o ke kalo.

Hiki i kahi papaʻai protein kiʻekiʻe ke hoʻonui i kāu ʻōnaehana a hiki i 80-100 calories i kēlā me kēia lā, no ka mea e pono ka nui o ka ikehu e kōkua i ka metabolize i ka protein i nā meaʻai.

ʻO nā hua manu kahi ala maikaʻi loa e hoʻomaka ai i kou lā

ʻO ka ʻai ʻana i nā hua no ka ʻaina kakahiaka he mea maikaʻi loa ia no ka pohō kaumaha.

Ua hoʻohālikelike nā noiʻi he nui i nā hopena o ka ʻai ʻana i nā hua i ke kakahiaka me ka ʻai ʻana i nā pāʻina ʻē aʻe me ka ʻike calorie like.

Ua hōʻike kekahi mau noiʻi o nā wahine kaupaona ka nui o ka ʻai ʻana i nā hua ma kahi o nā ʻeke i hoʻonui i ko lākou manaʻo piha a hoʻolilo iā lākou e ʻai i nā calori he nui ma nā hola 36 e hiki mai ana.

Ua hōʻike pū ʻia nā papa ʻaina hua moa i 65% ʻoi aku ka nui o ke kaupaona, ma luna o 8 mau pule (,).

Ua like ka like o ke aʻo ʻana i nā kāne i ka hopena like, e hōʻike ana i ka ʻaina kakahiaka o ka hua moa i hoʻoliʻiliʻi nui i ka lawe ʻana o ka calorie no 24 mau hola e hiki mai ana, ke hoʻohālikelike ʻia i ka ʻaina kakahiaka bagel ʻIke pū ka poʻe ʻai hua manu i piha hou ().

Eia kekahi, ʻo ka ʻaina kakahiaka i hoʻokumu i ka glucose kūpaʻa o ke koko a me ka pane o ka insulin, ʻoiai e kaomi ana i ka ghrelin (ka hormone pōloli) ().

Hoʻohālikelike kahi noiʻi ʻē aʻe i nā kāne ʻōpio olakino 30 kūpono a hoʻohālikelike i nā hopena o ʻekolu mau ʻano ʻaina kakahiaka i nā manawa kaʻawale ʻekolu. ʻO kēia nā hua manu ma ka toast, cereal me ka waiū a me ka toast, a me ka croissant me ka wai ʻalani.

ʻO ka ʻaina kakahiaka ka nui o ka māʻona, ʻoi aku ka liʻiliʻi o ka pōloli a me ka makemake haʻahaʻa e ʻai ma mua o nā papa ʻaina ʻelua ʻē aʻe.

Eia kekahi, ʻo ka ʻai ʻana i nā hua moa no ka ʻaina kakahiaka ua hōʻea nā kāne i akomi e ʻai ma kahi o 270–470 calories ma lalo o ka ʻaina awakea a me nā ʻaina awakea, hoʻohālikelike ʻia i ka ʻai ʻana i nā pāʻina kakahiaka ʻē aʻe ().

ʻO kēia hoʻoliʻiliʻi hōʻemi i ka lawe ʻana i ka calorie he kuhi ʻole a paʻakikī ʻole ia. ʻO ka mea wale nō a lākou i hana ai e ʻai i nā hua manu i ka ʻaina kakahiaka.

ʻO ka ʻai ʻana i nā hua no ka ʻaina kakahiaka hiki ke hoʻonui i kou manaʻo o ka piha a hoʻolilo iā ʻoe e ʻai me ka liʻiliʻi o nā calori, a hiki i 36 mau hola.

Hōʻemi a maʻalahi ka hoʻomākaukau o nā hua manu

Hoʻohui maʻalahi i ka hoʻohui ʻana i nā hua i kāu papaʻai.

Kūpono lākou, loaʻa ākea a hiki ke hoʻomākaukau i loko o nā minuke.

ʻOno nā hua manu ma kahi o kēlā me kēia ʻano āu e hana ai, akā paila pinepine ʻia, ʻūlū ʻia, hana ʻia i loko o ka omelet a i hoʻomoʻa ʻia.

Hana ʻia kahi omelet kakahiaka me nā hua manu a me kekahi mau mea ʻai no kahi ʻaina kakahiaka maikaʻi maikaʻi a wikiwiki hoʻi.

Hiki iā ʻoe ke ʻike i nā hua moa he nui e hoʻāʻo ma kēia ʻaoʻao.

Kūpono nā hua manu, hiki ke loaʻa ma nā wahi āpau a hiki ke hoʻomākaukau i kahi mau minuke.

Lawe i ka Home Message

ʻO ka hoʻohui ʻana i nā hua i kāu papaʻai kekahi o nā mea maʻalahi loa e hana inā e hoʻāʻo ana ʻoe e lilo i ka paona.

Hiki iā lākou ke hōʻoluʻolu hou iā ʻoe a kōkua iā ʻoe e ʻai i nā kalori liʻiliʻi i loko o ka lā.

Eia kekahi, ʻo nā hua he kumu waiwai nui ia o nā wikamina a me nā minelala e nele pinepine i ka papaʻai.

ʻO ka ʻai ʻana i nā hua manu, ʻoi aku no ka ʻaina kakahiaka, ʻo ia paha ka mea e hana a haki paha i kāu papaʻai hoʻohaʻahaʻa kaumaha.