ʻO ka ʻai ʻana i nā meaʻai kūpono no ka hoʻoikaika kino

Anter

• E hoʻomaka i kahi hoʻomaka maikaʻi
• Heluhelu i nā huaʻāpika kūpono
• Paka protein i loko o kāu meaʻai māmā a me nā meaʻai
• E hoʻonui i kāu huaʻai a me kāu ʻai
• Koho i nā momona momona
• Wahie i mua o hoʻoikaika kino
• Maiʻa
• Nā hua, nā hua waina, a me nā ʻalani
• Nati
• Pata palaoa
• Maiʻokiʻoki i nā calorie he nui
• ʻO ke kaulike ke kī

He mea nui ka meaʻai no ka hoʻoikaika kino

ʻO kaʻai ʻana i ka papaʻai kaulike maikaʻi hiki ke kōkua iā ʻoe e loaʻa nā calorie a me nā meaʻai e pono ai ʻoe e hoʻoulu i kāu mau hana i kēlā me kēia lā, me ka hoʻoikaika mau.

Ke hiki mai i ka ʻai ʻana i nā meaʻai e hoʻoulu ai i kāu hana hoʻoikaika kino, ʻaʻole ia he maʻalahi ma ke koho ʻana i nā mea kanu ma mua o nā donut. Pono ʻoe e ʻai i nā ʻano meaʻai kūpono i nā manawa kūpono o ka lā.

E aʻo e pili ana i ke koʻikoʻi o ka ʻaina kakahiaka, nā meaʻai māmā, a me nā hoʻolālā papaʻai.

E hoʻomaka i kahi hoʻomaka maikaʻi

ʻO kāu pāʻina mua o ka lā kahi mea nui.

Wahi a kahi ʻatikala i paʻi ʻia ma Harvard Health Letter, ua pili ka ʻai ʻana i ka ʻaina kakahiaka i ka hoʻemi haʻahaʻa o ka momona, diabetes, a me nā maʻi puʻuwai. Ke hoʻomaka nei i kou lā me kahi papaʻai olakino hiki ke kōkua i ka hoʻopiha ʻana i kāu kō kō, e pono ai i kou kino e hoʻoikaika i kou mau mākala a me kou lolo.

ʻO ka ʻai ʻana i ka ʻaina kakahiaka maikaʻi ka mea nui i nā lā ke hoʻoikaika ka papahana i kāu papa kuhikuhi. Hiki i ka haʻalele ʻana i ka ʻaina kakahiaka ke waiho iā ʻoe i ke kukui a i ʻole ka lethargic ʻoiai ʻoe e hana nei.

Koho i ke ʻano o ka ʻaina kakahiaka he mea koʻikoʻi. Nui loa ka poʻe e hilinaʻi i nā huaʻaleʻale maʻalahi e hoʻomaka i ko lākou lā. ʻO kahi ʻeke keʻokeʻo keʻokeʻo a donut paha ʻaʻole e mālama iā ʻoe no ka lōʻihi.

I ka hoʻohālikelike ʻana, hiki i kahi ʻaina kakahiaka a me ka protein-momona ke pale aku i nā pōloli pōloli no ka lōʻihi a hāʻawi i ka ikehu āu e pono ai e hoʻomau i kāu hoʻoikaika kino.

E hāhai i kēia mau ʻōlelo aʻoaʻo no ka ʻai ʻana i ka ʻaina kakahiaka maikaʻi:

• Ma kahi o ka ʻai ʻana i nā cereala i lawe ʻia me ke kō i hana ʻia mai nā hua i hoʻomaʻemaʻe ʻia, e hoʻāʻo i ka oatmeal, i ka bran oat, a i ʻole nā ​​cereala palaoa piha i kiʻekiʻe i ka fiber. A laila, hoʻolei i kahi protein, e like me ka waiū, yogurt, a i ʻole nā ​​hua ʻokiʻoki.
• Inā ʻoe e hana ana i nā pancake a i ʻole nā ​​waffle, e hoʻololi i kekahi o nā palaoa a pau me nā koho huaʻai holoʻokoʻa. A laila, e hoʻowalewale i kahi tī liʻiliʻi i loko o ka pā.
• Inā makemake ʻoe i ka toast, koho i ka palaoa piha. A laila e hoʻopili iā ia me ka hua manu, ka waiūpī, a i ʻole kahi kumu protein.

Heluhelu i nā huaʻāpika kūpono

Mahalo i nā papa ʻaina low-carb fad, ua loaʻa i nā huaʻāpelu kahi rap maikaʻi ʻole. Akā ʻo ke kōpaka ke kumu nui o ka ikehu o kou kino. Wahi a ka Mayo Clinic, ma kahi o 45 a 65 paha pākēneka o kāu huina nui o nā calorie i kēlā me kēia lā e hele mai mai nā wīwī. Heʻoiaʻiʻo loa kēia inā hoʻoikaika ʻoe.

ʻO kaʻai ʻana i ka pono o nā huaʻale e pono ai. Hilinaʻi ka poʻe he nui i nā carbs maʻalahi i loaʻa i nā mea momona a me nā meaʻai i hana ʻia. Akā, pono ʻoe e nānā i ka ʻai ʻana i nā carbs paʻakikī i loaʻa i nā hua, nā hua, nā mea kanu, a me nā pī.

ʻOi aku ka nui o ka mana o nā kīʻaha āpau ma mua o nā hua i hoʻomaʻemaʻe ʻia no ka mea ʻohi mālie ʻoe iā lākou.

Hiki iā lākou ke kōkua iā ʻoe e hōʻona no ka lōʻihi a hoʻomāhuahua i kou kino ma ka lā holoʻokoʻa. Hiki iā lākou ke kōkua i ka hoʻokūpaʻa i kāu pae kō kō. ʻO ka mea hope loa, loaʻa i kēia mau huaʻai maikaʻi nā wikamina a me nā minelala e pono ai ʻoe e mālama i kou kino i ka maikaʻi.

Paka protein i loko o kāu meaʻai māmā a me nā meaʻai

Pono ka protein i mea e kōkua ai i ka ulu ʻana o kou kino, mālama a hoʻoponopono ʻia. ʻO kahi laʻana, hōʻike ke Kulanui o Rochester Medical Center e make nā hunaola ʻulaʻula ma hope o 120 mau lā.

He mea nui ka protein no ke kūkulu a hoʻoponopono ʻana i nā mākala, e kōkua ana iā ʻoe e hauʻoli i nā pono o kāu hoʻoikaika. Hiki iā ia ke lilo i kahi ikehu i ka wā o ka lawa ʻole o ka waiūpona, akā ʻaʻole ia kahi kumu nui o ka wahie i ka wā o ka hoʻoikaika kino.

Pono nā mākua e ʻai e pili ana i ka 0.8 gram o ka protein i kēlā me kēia lā no kēlā me kēia kilokilo o ko lākou kino kaumaha, hōʻike ʻo Harvard Health Blog. Ua like kēlā me ka 0.36 gram o ka protein no kēlā me kēia paona o ke kaumaha o ke kino. Pono paha nā mea hoʻoikaika kino a me nā mākua makua i nā mea hou aʻe.

Hiki ke hele mai ka protein mai:

• moa, e like me ka moa a me ka pipi
• ʻiʻo ʻulaʻula, e like me ka pipi a me ka hipa
• iʻa, e like me salmon a me tuna
• waiū, e like me ka waiū a me ka yogurt
• nā legum, e like me nā pīni a me nā lihi
• huamoa

No nā koho ke olakino loa, koho i nā protein momona e haʻahaʻa i ka momona a me nā momona trans. Palena i ka nui o ka ʻiʻo ʻulaʻula a me nā ʻiʻo i hana ʻia āu e ʻai ai.

E hoʻonui i kāu huaʻai a me kāu ʻai

ʻO nā hua a me nā huaʻai nā kumuwaiwai momona o ka fiber maoli, nā wikamina, nā minelala, a me nā mea hoʻohui ʻē aʻe e pono ai i kou kino e hana pono. Haʻahaʻa lākou i nā calorie a me ka momona.

E hoʻopiha i ka hapalua o kāu pā me nā huaʻai a me nā mea ʻai i kēlā me kēia pāʻina, ke paipai nei i ka ʻOihana mahiʻai o ʻAmelika Hui Pū ʻIa.

E hoʻāʻo e "ʻai i ke ānuenue" ma ke koho ʻana i nā hua a me nā lau o nā kala like ʻole. E kōkua kēia iā ʻoe e leʻaleʻa i ka nui o nā wikamina, nā minelala, a me nā antioxidant e hāʻawi ʻia e ka aisle huahana.

I kēlā me kēia manawa āu e hele ai i ka hale kūʻai, e noʻonoʻo e koho i kahi huaʻai a mea kanu hou paha e hoʻāʻo ai. No nā meaʻai māmā, mālama i nā hua maloʻo i loko o kāu ʻeke hoʻoikaika kino a me nā mea ʻai maka i loko o ka pahu hau.

Koho i nā momona momona

Hiki i nā momona momona ke kōkua i ka hoʻoliʻiliʻi a hāʻawi i nā calorie.

ʻOiai ʻo ka momona kahi wahie mua loa no ka hoʻoikaika kino aerobic, ua mālama nui mākou i loko o ke kino e wahie i nā hana ʻoi loa. Eia nō naʻe, kōkua i ka loaʻa ʻana o nā momona unsaturated momona e hāʻawi i nā waikawa momona a me nā calorie e hoʻoneʻe ai iā ʻoe.

ʻO nā koho olakino pū kekahi:

• hua kukui
• na anoano
• ʻāpala
• ʻoliva
• nā aila, e like me ka aila ʻoliva

Wahie i mua o hoʻoikaika kino

Ke hiki mai i ka wahie ma mua a ma hope paha o kahi hoʻolālā, he mea nui ia e hoʻokō i ke kaulike kūpono o nā carbs a me ka protein. ʻO nā meaʻai māmā ma mua o ka hoʻomaʻamaʻa ʻana i nā kāhāhā me ka protein hiki iā ʻoe ke hoʻoikaika hou aʻe ma mua o nā meaʻai ʻole i hana ʻia mai nā sugars maʻalahi a me nā momona he nui.

E noʻonoʻo e hoʻokoe i kāu ʻeke hoʻoikaika kino a me ka pahu hau me kekahi o kēia mau mea māmā:

Maiʻa

Piha ka maiʻa i ka potassium a me ka magnesium, nā mea waiwai nui e kiʻi i kēlā me kēia lā. Hiki i ka ʻai ʻana i ka maiʻa ke kōkua i ka hoʻopiha hou ʻana i kēia mau minelala ʻoiai e hāʻawi ana i nā kō kūlohelohe e hoʻoulu i kāu hana. No ka protein i hoʻohui ʻia, e ʻoliʻoli i kāu maiʻa me ka lawelawe ʻana i ka waiū pī.

Nā hua, nā hua waina, a me nā ʻalani

Piha kēia mau huaʻai i nā wikamina, nā minelala, a me ka wai. Maʻalahi lākou i kou ʻōpū, hāʻawi iā ʻoe i ka wikiwiki o ka ikaika, a kōkua iā ʻoe e noho hydrated. E noʻonoʻo e hoʻopili iā lākou me kahi lawelawe o ka yogurt no ka protein.

Nati

ʻO nā hua momona kahi kumu nui o nā momona momona o ka puʻuwai a hāʻawi pū kekahi i ka protein a me nā mea pono pono. Hiki iā lākou ke hāʻawi iā ʻoe i kahi kumu o ka ikehu mau no kāu hoʻoikaika.

Hoʻohui iā lākou me nā huaʻai maloʻo a maloʻo paha no kahi mahele olakino o nā carbohydrates. Eia nō naʻe, e hoʻāʻo i kēia mau koho e ʻike pehea e noho ai. Hiki i nā meaʻai momona momona ke hoʻolohi i ka digestion, a hiki iā lākou ke hoʻolōʻihi i ka meaʻai i loko o kou ʻōpū inā piʻi koke kāu hoʻomaʻamaʻa.

Pata palaoa

Hāpai nā hale kūʻai he nui i nā pūʻolo pīni pīkoi hoʻokahi e koi ʻole ai i ka hoʻoilina a hiki ke mālama maʻalahi i kahi ʻeke gym. No kahi combo protein-carbohydrate ʻoluʻolu, hiki iā ʻoe ke hoʻolaha i ka waiūpī ma:

• he ʻāpala
• he maiʻa
• nā māwae palaoa holoʻokoʻa
• he ʻāpana o ka palaoa palaoa holoʻokoʻa

Inā makemake ʻole ʻoe i ka waiū pī, e hoʻāʻo i ka waiū almond, ka waiū soy, a i ʻole nā ​​mea koho protein-waiwai ʻē aʻe.

Maiʻokiʻoki i nā calorie he nui

Inā ʻoe e hoʻāʻo nei e lilo i kaupaona a i ʻole kani i kou kino, hoʻowalewale ʻia ʻoe e ʻokiʻoki i kahi tone o nā calori mai kāu mau meaʻai. ʻO kaʻokiʻana i nā calorie kahi kī nui o ka pohō kaumaha, akā hiki ke hele i kahi lōʻihi loa.

ʻAʻole pono nā papaʻai hoʻemi kaumaha e waiho iā ʻoe me ka luhi a maʻi paha. He mau hōʻailona kēlā e kiʻi ʻole ana ʻoe i nā calory e pono ai no ke olakino a me ke olakino maikaʻi.

Wahi a ka, ʻo kahi papaʻai i loaʻa ka 1,200 a i ka 1,500 i kēlā me kēia lā calorie kūpono i ka hapanui o nā wahine e hoʻāʻo nei e lilo kaupaona me ka palekana. ʻO kahi papaʻai me 1,500 a 1,800 i kēlā me kēia lā calorie kūpono no ka hapa nui o nā kāne e hoʻāʻo nei e hoʻokahe i nā paona he nui.

Inā kūleʻa nui ʻoe a ʻaʻole makemake ʻoe e lilo i ka kaumaha ke hele a kūpono, pono paha ʻoe e ʻai i nā calorie hou aku. E kamaʻilio me kāu kauka a i ʻole ka mea hānai e aʻo i ka nui o nā calori e pono ai e kākoʻo i kou nohona a me nā pahuhopu hoʻoikaika kino.

ʻO ke kaulike ke kī

Ke kū nei ʻoe i kahi nohona hana, ʻike paha ʻoe i nā meaʻai e hāʻawi iā ʻoe i ka ikaika a me nā hopena maikaʻi ʻole. Ke aʻo nei ke kī i ka hoʻolohe i kou kino a kaulike i nā mea kūpono me nā mea maikaʻi nou.

E hāhai i kēia mau ʻōlelo aʻoaʻo:

• AIM e hoʻolilo i ka ʻaina kakahiaka i ʻāpana o kāu hana maʻamau.
• Koho i nā huehue huehue, nā kumu kumu protein, nā momona momona, a me nā ʻano hua like ʻole a me nā lau ʻai.
• E hoʻopaʻa i kāu pahu hau a me kāu ʻeke hoʻoikaika kino me nā meaʻai māmā hoʻoikaika kino.

Hiki i ke kaulike kūpono o nā huehue, protein, a me nā meaola ʻē aʻe ke kōkua i ka hoʻoulu ʻana i kāu hana hoʻoikaika kino.