12 Nā Meaʻai ʻAʻole Hana i ke Kaumaha Kaumaha

Anter

• He aha ka mea e hoʻopiha ai i ka meaʻai?
• 1. Uala i hoʻolapalapa ʻia
• 2. Huamoa holoʻokoʻa
• 3. Oatmeal
• 4. Nā Kopa Kūʻai Broth
• 5. Legume
• 6. Mele
• 7. Nā hua citrus
• 8. Iʻa
• 9. Nā Meaʻai Lean
• 10. Kapu Keʻena
• 11. Nā mea kanu
• 12. Popopona
• Lawe i ka Home Message
• Mea Hoʻomākaukau Meaʻai: ʻApela i nā lā āpau

ʻO kahi ʻāpana aʻoaʻo i hāʻawi pinepine ʻia i ka poʻe papaʻai, ʻo ia ka ʻai a hiki i ka hōʻona ʻana - ʻo ia hoʻi a hiki i kou wā e piha ai.

ʻO ka pilikia ka hiki i nā meaʻai like ʻole ke loaʻa nā hopena ʻokoʻa loa i ka pōloli a me ka māʻona.

ʻO kahi laʻana, hiki i ka 200 calories o ka umauma moa ke hoʻokau iā ʻoe e noʻonoʻo, akā hiki ke lawe ʻia i 500 calories o ka keke e like ka hopena.

No laila, ʻaʻole ka hoʻemi kaumaha wale no ka ʻai ʻana a hiki i kou wā e māʻona ai. E pili ana i ke koho ʻana i ka akau nā meaʻai e hōʻoluʻolu ai ʻoe i ka nui o nā calories.

He aha ka mea e hoʻopiha ai i ka meaʻai?

Hoʻoholo nā kumu he nui i ka waiwai o ka māʻona o ka meaʻai, a pehea e hoʻopiha ai i ka mea e pili ana i kāna ʻike calorie. Ua ana ʻia ka lākiō calorie / satiety ma ka pālākiō i kapa ʻia ka helu satiety ().

ʻO ke ana o ka helu satiety ke ana i ka hiki o ka meaʻai e hōʻoluʻolu ai iā ʻoe, hōʻemi i kou pōloli a hoʻohaʻahaʻa i kāu lawe ʻana i ka calorie i ka holo o ka lā.

Hana wale kekahi mau meaʻai i kahi ʻoi aku ka maikaʻi ma ka hōʻona ʻana i ka pōloli a me ka pale ʻana i ka ʻai nui ma mua o nā mea ʻē aʻe.

ʻO ka hoʻopiha ʻana i nā meaʻai ke ʻano o kēia mau ʻano:

• Volume kiʻekiʻe: Hōʻike nā noiʻi i ka nui o ka meaʻai i hoʻopau nui ʻia i ka māʻona. Ke loaʻa ka nui o ka wai a me ka ea i nā meaʻai, hoʻonui ʻia ka leo me ka ʻole o ka hoʻonui ʻana i nā calories (,).
• ʻO ke protein kiʻekiʻe: Hōʻike nā haʻawina e ʻoi aku ka hoʻopiha o ka protein ma mua o ka carbs a me ka momona. ʻO nā papaʻai kiʻekiʻe i ka protein e hoʻonui i ka māʻona a alakaʻi i ka hoʻoliʻiliʻi o ka nui o ka calorie ma mua o kaʻai ʻana o nā protein haʻahaʻa ().
• Puluniu kiʻekiʻe: Hāʻawi ka fiber i ka nui a kōkua iā ʻoe e piha. Hoʻoiho hoʻi ia i ka neʻe ʻana o ka meaʻai ma o kāu wahi digestive, kahi e māʻona ai no ka lōʻihi ().
• Pākuʻi ikehu haʻahaʻa: ʻO ka manaʻo o kēia mea haʻahaʻa ka meaʻai i nā calorie no kona kaumaha. Hiki i nā mea ʻai me ka nui o ka ikehu haʻahaʻa ke kōkua iā ʻoe e piha i nā calori liʻiliʻi ().

No laila inā ʻoe e ʻai i nā meaʻai me nā ʻano o luna, a laila hiki iā ʻoe ke ʻai maʻamau a piha a me ka ʻole o ka nui o nā calories.

Eia nā mea hoʻopiha piha he 12 i hiki iā ʻoe ke ʻai i nā mea he nui me ka loaʻa ʻole o ka momona.

1. Uala i hoʻolapalapa ʻia

Ma muli o kā lākou ʻike kiʻekiʻe o ke kalbike, pale ka nui o ka poʻe i kaʻuala ke hoʻāʻo nei e lilo i ka paona, akā ʻaʻole pono.

Hoʻouka ʻia kaʻuala holoʻokoʻa me nā huaora, puluniu a me nā mea kōkua nui ʻē aʻe. Loaʻa iā lākou kekahi ʻano starch i kapa ʻia starch kūpale (8,).

Loaʻa i ka starch resistant ka hapalua o nā calories o ka starch maʻamau (2 ma kahi o 4 calories i ka gram). I kāu ʻōnaehana digestive, hana like ia e like me ka fiber soluble, kōkua iā ʻoe e piha.

Ma muli o ka hoʻohui ʻana i ka starch kūpaʻa i nā pāʻina e kōkua ai ka māʻona i ka pōloli, kumu ia i ka poʻe e ʻai i ka liʻiliʻi o nā calories (,).

ʻO ka mea hoihoi, ʻo ka hoʻoluʻu uala ma hope o kā lākou kuke ʻana e hoʻonui ai i ka ʻike kūmole kūpaʻa. I ka ʻoiaʻiʻo, hōʻike nā noiʻi e hōʻoluʻolu a hoʻomaʻamaʻa hou i kaʻuala i nā manawa he nui e hoʻomau i ka hoʻonui ʻana i kā lākou hopena pōloli ().

I kahi noiʻi i ana i ka hiki o 38 mau meaʻai e māʻona ai ka pōloli, ʻo ka ʻuala i hoʻolapalapa ʻia i kiʻekiʻe ().

ʻOiai ʻo ka uala i hoʻolapalapa ʻia ka meaʻai momona loa i hoʻāʻo ʻia, ʻike ʻia nā ʻāpana ʻuala palai i ʻekolu mau manawa liʻiliʻi e hoʻopiha ai.

ʻO kaʻuala i hoʻolapalapa ʻia, ka mea momona loa, helu ʻekahi ma ka papa kuhikuhi māʻona. ʻEkolu manawa ʻoi aku ka liʻiliʻi o ka hoʻopiha ʻana i ka ʻuala palai a ʻaʻole i manaʻo ʻia he launa aloha hōʻemi.

2. Huamoa holoʻokoʻa

ʻO nā hua manu kekahi meaʻai i hana hewa hewa ʻole ʻia i ka wā ma mua. ʻO ka ʻoiaʻiʻo, ʻoi aku ke olakino o nā hua manu a kiʻekiʻe i kekahi mau mea pono nui.

ʻO ka hapa nui o nā meaola, e like me ka hapalua o ka protein o ka hua manu, i loaʻa i ka yolk.

ʻO nā hua manu kahi protein piha, ʻo ia hoʻi he ʻeiwa mau amino acid pono.

Eia hou, ke hoʻopiha nei lākou.

Ua ʻike ʻia kekahi mau noiʻi i ka poʻe i ʻai i nā hua no ka ʻaina kakahiaka ua ʻoi aku ka māʻona a hoʻopau i ka liʻiliʻi o nā calorie i loko o ka lā ma mua o ka poʻe i loaʻa kahi ʻeke no ka ʻaina kakahiaka,,,).

Ma kahi kikoʻī, ua ʻike ʻia kahi noiʻi i ka poʻe i ʻai i nā hua no ka ʻaina kakahiaka ua hoʻohaʻahaʻa i ko lākou kino nui papa kuhikuhi (BMI) a ua lilo ka nui o ke kaumaha ma mua o ka poʻe i ʻai i kahi ʻeke ().

ʻO nā hua manu kahi kumu waiwai nui o nā huaora, me ka protein kiʻekiʻe. Hiki iā lākou ke kōkua iā ʻoe e ʻai liʻiliʻi no a 36 mau hola ma hope o ka pāʻina ʻana.

3. Oatmeal

ʻO Oatmeal kahi ʻano porridge, a i ʻole cereal wela, i hoʻopau mau ʻia no ka ʻaina kakahiaka.

Ke hoʻopihapiha nei a kū i ke kolu o ka helu maʻa ().

ʻO kēia ka mea nui ma muli o ke kiʻekiʻe o ka fiber a me ka hiki ke pulu i ka wai.

ʻO Oats kahi kumu maikaʻi o kahi fiber soluble i kapa ʻia beta-glucan, kahi e kōkua ai e hoʻolohi i ka digestion a me ka omo ʻana o nā carbs ().

Ke hoʻohālikelike ʻia i ka cereal ʻaina kakahiaka mākaukau, ʻoi aku ka maikaʻi o ka oatmeal ma ke kāohi ʻana i ka makemake, hoʻonui i ka māʻona a hoʻoliʻiliʻi i ka lawe ʻana o ka calorie i loko o ka lā.

He kiʻekiʻe ʻo Oatmeal i ka fiber a hoʻoulu i ka wai, kahi e hoʻopiha piha ai. ʻOi aku ka hoʻopiha ma mua o nā cereala ʻaina kakahiaka a kōkua paha iā ʻoe e ʻai liʻiliʻi ma loko o ka lā.

4. Nā Kopa Kūʻai Broth

Manaʻo pinepine ʻia nā wai ʻoi aku ka liʻiliʻi o ka hoʻopiha ma mua o nā meaʻai paʻa.

Eia nō naʻe, hōʻike nā noiʻi i nā sopa e ʻoi paha ka hoʻopiha ma mua o nā meaʻai paʻa me nā mea like (,).

I ka wā i ʻai ʻia ai ka supa i ka hoʻomaka ʻana o kahi papaʻai i hoʻokahi loiloi, hoʻopau nā kumuhana i ka 20% ʻoi aku ka nui o nā calories i kēlā pāʻina ().

Ua ʻike ʻia kekahi mau noiʻi ʻana i ka ʻai mau ʻana i ka sup i hiki ke hoʻēmi i ka lawe ʻana o ka calorie, hoʻonui i ka māʻona a hoʻoliʻiliʻi i ka pohō kaumaha ma ka manawa (,,).

E hoʻopili i nā sopa i hoʻomoʻa ʻia, no ka mea, haʻahaʻa lākou i nā calorie ma mua o nā ʻano cream-based.

Hoʻopiha nui nā kupa i nā meaʻai. ʻO ka ʻai ʻana i ka sup i ka hoʻomaka o kahi pāʻina e hoʻonui paha i ka māʻona, hoʻoliʻiliʻi i ka lawe ʻana i ka calorie a alakaʻi i ka pohō kaumaha i ka manawa.

5. Legume

ʻO nā legume, e like me nā pīni, nā pī a me nā lihi, ʻike nui ʻia no nā kumu maikaʻi o ka fiber a me ka protein.

ʻO kēia, hui pū ʻia me kahi haʻahaʻa o ka ikehu haʻahaʻa, hana lākou iā lākou i ka hoʻopihapiha i nā meaʻai i hiki ke hāpai i ka hoʻemi kaumaha ().

Kuhi ʻia kahi loiloi o kekahi mau noiʻi e hōʻike ana he 31% ʻoi aku ka piha o ka pīni, ka pī, nā pīpī a me nā lihi i ka pasta a me ka berena ().

Nui nā legume i ka protein a me ka fiber, kahi e hoʻopiha ai iā lākou. He haʻahaʻa hoʻi lākou i nā calorie, kahi e hoʻoliʻiliʻi ai i ka meaʻai momona.

6. Mele

ʻO nā hua he mea nui i ka papaʻai olakino.

Hōʻike kekahi mau noiʻi e pili ana ka ʻai ʻana i nā hua me ka loaʻa ʻana o ka calorie haʻahaʻa a hiki ke kōkua i ka pohō o ke kaupaona i ka manawa (,,,).

I ke kikoʻī, helu kiʻekiʻena nā ʻoma i ka papa kuhikuhi maʻa ().

Ma muli o ka ʻāpala i loko o ka pectin, kahi fiber soluble e lohi i ka digestion, kōkua lākou iā ʻoe e piha ().

ʻOi aku lākou ma kahi o 85% wai, hāʻawi i ka leo a hoʻomaikaʻi i ka māʻona me ka ʻole o ka hoʻonui ʻana i nā calorie.

He mea nui e hoʻomaopopo i ka holoʻokoʻa, hoʻonui ka hua paʻa i ka māʻona ma mua o ka huaʻai puréed a i ʻole ka wai, ʻaʻole hoʻopiha pono ʻia nā mea ʻelua ().

Nānā hoʻokahi haʻawina i nā hopena o ka ʻai ʻana i nā ʻāpala paʻa, applesauce a i ʻole inu wai ʻāpala i ka hoʻomaka o kahi pāʻina.

ʻIke ʻia ʻo ka poʻe i ʻai i nā ʻāpana ʻāpala paʻa i hoʻopau i ka 91 mau calori liʻiliʻi ma mua o ka ʻai ʻana i ka wai ʻāpala a me 150 mau kalori liʻiliʻi ma mua o kēlā mau wai ʻāpala inu ().

ʻO ka ʻai ʻana i nā ʻāpala ka mea i hopena i nā helu piha piha a me nā helu pōloli haʻahaʻa ma mua o nā ʻano hua.

Kiʻekiʻena nā ʻoma i ka wai a me ka fiber hiki ke hoʻoheheʻe ʻia akā haʻahaʻa i nā calorie. ʻO ka ʻai ʻana āpau, hiki i nā ʻōpala paʻa ke kōkua iā ʻoe e hoʻopau i nā calori liʻiliʻi a hāʻawi i ka hōʻemi kaumaha ma mua o ka manawa.

7. Nā hua citrus

Pēlā nō me nā ʻoma, kiʻekiʻe nā hua citrus i ka pectin, hiki ke hoʻohiolo i ka ʻai a hoʻonui i ka māʻona.

Loaʻa iā lākou kahi wai kiʻekiʻe. Loaʻa i nā ʻalani a me ka huaʻawa ʻelua ma kahi o 87% wai, ʻo ia hoʻi hiki iā lākou ke hoʻopiha iā ʻoe no nā mea kakaikahi loa.

Ua ʻōlelo pinepine ʻia e hiki i ka ʻai ʻana i ka grapefruit ke hāpai i ka pohō kaumaha.

I hoʻokahi o nā noi ʻana, ʻo ka poʻe komo nui e ʻai ana i ka huaʻulu, ua lilo ka nui o ke kaumaha ma mua o nā mea i hāʻawi ʻia i kahi placebo ().

I loko o kahi noi ʻē aʻe, ʻo ka ʻai ʻana i ka hapalua o ka grapefruit ʻekolu mau manawa i kēlā me kēia manawa i nā manawa pāʻina no ʻeono mau pule e pili ana me ka hoʻohaʻahaʻa kaumaha haʻahaʻa a me ka hōʻemi nui ʻana i ka pōʻai pūhaka ().

Ke hui pū ʻia me nā kaohi kalena, e ʻai ana i ka grapefruit a i ʻole ka wai momona ma mua o ka pāʻina ʻana i hopena i ka 7,1% paona lilo, kahi hōʻemi koʻikoʻi o ke kino momona a me ke kaupaona o ke kaupaona.

Eia nō naʻe, ʻaʻole pili kēia mau hopena i ka huaʻōlū, ʻoiai ke inu nei ka wai ma mua o ka ʻai ʻana i like ka hopena.

ʻO nā hua citrus e like me ka ʻalani a me ka grapefruit kekahi mau mea ʻai momona kaumaha. Nui lākou i ka fiber a me ka wai, i hiki ke kōkua iā ʻoe e hōʻona a hoʻopau i nā calori liʻiliʻi.

8. Iʻa

Hiki i nā iʻa i waiwai i ka omega-3 mau momona momona ke hoʻonui i ka māʻona i ka poʻe i kaupaona a momona paha ().

Hāpai pū ʻia lākou me nā protein kiʻekiʻe, i ʻike ʻia e hoʻopiha loa ana.

ʻO ka ʻoiaʻiʻo, ʻoi aku ka kiʻekiʻe o nā iʻa ma mua o nā meaʻai waiwai-protein ʻē aʻe ma ka papa helu satiety a kū i ka lua o nā meaʻai āpau i hoʻāʻo ʻia ().

Hoʻokahi o nā noi i loaʻa ka hopena o ka iʻa i ka māʻona ʻoi aku ka nui ma mua o ka moa a me ka bipi ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i komo i ka iʻa i ʻai i ka ʻai he 11% a ʻoi aku ka nui o kā lākou mau calorie i kā lākou papa ʻaina aʻe ma mua o ka poʻe i ʻai i ka pipi ().

Nui ka iʻa i ka protein a me ka omega-3 fatty acid, kahi e hoʻonui ai i ka māʻona. ʻOi aku paha ka piha o ka iʻa ma mua o nā ʻano protein like me ka moa a me ka pipi.

9. Nā Meaʻai Lean

ʻO nāʻiʻo lean he kiʻekiʻe i ka protein a hoʻopiha loa.

ʻO ka ʻoiaʻiʻo, ʻo nā papaʻai protein ʻoi aku ka kiʻekiʻe e alakaʻi i ka hōʻemi ʻana o ka nui o ka calorie ma mua o nā protein protein haʻahaʻa ().

Ua ʻike ʻia kahi noiʻi ua ʻai ka poʻe i ka 12% ma ka ʻaina awakea ma hope o ka ʻai ʻana i kaʻiʻo protein kiʻekiʻe i ka ʻaina awakea, ke hoʻohālikelike ʻia me ka poʻe i loaʻa kahi ʻaina awakea kiʻekiʻe ().

ʻO ka pīpī ka helu kiʻekiʻe ʻelua o nā meaʻai waiwai protein āpau ma ka papa kuhikuhi māʻona, akā ʻo nā ʻiʻo wīwī e like me ka moa a me ka puaʻa hoʻi me ka hōʻemi kaumaha ().

ʻOi kaʻiʻo i ka protein a hoʻopiha loa. ʻO ka ʻai ʻana i kaʻiʻo momona protein kiʻekiʻe ke kōkua iā ʻoe e hōʻemi i nā calorie ma nā pāʻina aʻe.

10. Kapu Keʻena

Haʻahaʻa ka tī i ka waiū akā kiʻekiʻe loa i ka protein.

Hoʻopiha pū ʻia me nā meaola olakino, e like me nā wikamina B, calcium, phosphorus a me selenium.

ʻO kēia mau ʻano e hoʻolilo i ka hale tī i ka meaʻai hoʻoliʻiliʻi kaumaha.

Ua ʻike ʻia hoʻokahi noiʻi ua like ka hopena o ka piha me ka hua ().

ʻO ka tī kī ka mea kiʻekiʻe i ka protein a haʻahaʻa i nā calories. Hoʻohālikelike kona hopena ma ka māʻona i nā hua manu.

11. Nā mea kanu

Haʻahaʻa nā mea kanu i nā kālani a kiʻekiʻe i ka nui.

Hoʻopili pū ʻia lākou me nā ʻano meaolaola pono āpau a me nā mea kanu mea kanu e hoʻolilo ai iā lākou i ʻāpana nui o ka papaʻai olakino.

Eia kekahi, kiʻekiʻe lākou i ka wai a me ka fiber, nā mea ʻelua e hoʻopiha iā ʻoe.

Hōʻike ka noiʻi i nā salakeke, ma ke ʻano, kōkua i ka māʻona i ka pōloli, keu hoʻi ke hoʻopau ʻia ma mua o ka pāʻina.

I hoʻokahi o nā noi ʻana, ua ʻai ka poʻe i komo i ka sāleta i ka hoʻomaka o ka pāʻina ʻai he 7-12% ka liʻiliʻi o nā calories i ka pāʻina ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana i kahi salakeke i ka hoʻomaka o kahi pāʻina i hoʻonui ai i ka ʻai ʻana i ka mea kanu e 23%, ke hoʻohālikelike ʻia i ka ʻai ʻana me ka papa nui ().

I mea e hoʻohaʻahaʻa ai i kāu salakeke i nā calorie, e hōʻalo i ka hoʻohui ʻana i nā mea calorie kiʻekiʻe a me nā lole.

Kiʻekiʻena nā mea kanu i ka wai a me ka fiber, e mālama ai paha iā ʻoe no ka lōʻihi. Hiki ke kōkua i ka ʻai ʻana i nā saladi haʻahaʻa-kalori i ka ʻai ʻana i kāu mea kanu a hoʻoliʻiliʻi i kāu loaʻa ʻana o ka calorie.

12. Popopona

ʻO ka Popcorn kahi palaoa āpau a loaʻa ka nui o nā fiber ma mua o nā meaʻai ʻono ʻē aʻe i makemake nui ʻia.

He kiʻekiʻe nō ia i ka leo, no laila lawe ia i kahi ākea i loko o kou ʻōpū, ʻoiai ʻo ka haʻahaʻa o nā calories.

Ua ʻike nā noiʻi e hoʻopiha ʻoi aku ka popcorn iā ʻoe ma mua o nā mea ʻono like ʻole e like me nā ʻuala ().

ʻO ka popcorn air-popped ka mea olakino loa. Hiki ke kiʻekiʻe a mākaukau hoʻomākaukau ʻia a i ʻole microwave popcorn i nā calorie a loaʻa nā mea pono olakino ʻole.

E hoʻohaʻahaʻa i kāu popcorn i nā calori, e hōʻalo i ka hoʻohui ʻana i kahi momona momona iā ia.

ʻO Popcorn kahi palaoa holoʻokoʻa i kiʻekiʻe i ka fiber a me ka nui, e kōkua nā mea ʻelua iā ʻoe e piha. Ua ʻike nā noiʻi ua ʻoi aku ka hoʻopiha o ka popcorn ma mua o nā ʻuala potato.

Lawe i ka Home Message

ʻO ka hoʻopiha ʻana i nā meaʻai i kekahi mau ʻano. Nui lākou i ka nui, protein a fiber a haʻahaʻa i ka nui o ka ikehu.

ʻO ka hoʻokomo ʻana i kēia mau meaʻai i kāu papaʻai hiki ke kōkua iā ʻoe e lilo i ka paona i ka holo lōʻihi.

Mea Hoʻomākaukau Meaʻai: ʻApela i nā lā āpau