ʻAi Ola - Kahi Kīʻī kikoʻī no nā mea hoʻomaka

Anter

• No ke aha ʻoe e ʻai ai olakino?
• Hōʻike ʻia nā Calories a me ka Balance Energy
• Ka hoʻomaopopo ʻana i nā Macronutrients
• Ka hoʻomaopopo ʻana i nā Micronutrients
• He mea nui ka ʻai ʻana i nā meaʻai āpau
• Nā Mea ʻai e ʻAi ai
• Nā Mea ʻai e ʻalo ai i ka hapa nui o ka manawa
• No ke aha he mea nui ka mana o ka hapa
• Pehea e hoʻomaʻa ai i kāu papaʻai i kāu mau pahuhopu
• Pehea e mālama ai i ka ʻai olakino
• E noʻonoʻo i kēia mau mea hoʻohui
• Hoʻohui i ka meaʻai maikaʻi me nā ʻano olakino ʻē aʻe
• Lawe i ka Home Message
• Mea Hoʻomākaukau Meaʻai: Saladena Boring-ʻole

ʻO nā meaʻai āu e ʻai ai he hopena nui i kou olakino a me kou maikaʻi o ke ola.

ʻOiai ʻo ka ʻai ʻana o ke olakino hiki ke maʻalahi maʻalahi, ʻo ka piʻi ʻana o nā "papaʻai" kaulana a me nā diets dieting ua huikau ka huikau.

ʻO ka ʻoiaʻiʻo, hoʻoneʻe pinepine kēia mau loina mai nā kumuhana kumuwaiwai kumu nui loa.

ʻO kēia ke alakaʻi kikoʻī kikoʻī i ka ʻai olakino, ma muli o ka ʻepekema ʻai pono hou loa.

No ke aha ʻoe e ʻai ai olakino?

Ke hoʻomau nei ka noiʻi ʻana e hoʻopili i nā maʻi koʻikoʻi i ka papaʻai maikaʻi ʻole (,).

ʻO kahi laʻana, hiki i ka ʻai olakino ke hōʻemi loa i kou manawa o ka hoʻomohala ʻana i nā maʻi puʻuwai a me ka maʻi ʻaʻai, nā mea hoʻomake honua (,,).

Hiki i kahi papaʻai maikaʻi ke hoʻomaikaʻi i nā ʻano āpau o ke ola, mai ka hana a ka lolo i ka hana kino. ʻO ka ʻoiaʻiʻo, hoʻopili ka ʻai i kāu mau hunaola a me nā ʻōnaehana (,,,).

Inā komo ʻoe i ka hoʻoikaika kino a i ʻole nā ​​haʻuki, ʻaʻohe mea kānalua e kōkua kahi papaʻai olakino iā ʻoe e hana maikaʻi ().

Mai ka pilikia o ka maʻi i ka hana o ka lolo a me ka hana ʻana i ke kino, pono ka meaʻai olakino i kēlā me kēia ʻano o ke ola.

Hōʻike ʻia nā Calories a me ka Balance Energy

I nā makahiki i hala iho nei, ua kāpae ʻia ka mea nui o nā calorie.

ʻOiai ʻaʻole pono ka helu ʻana o ka calorie i nā manawa a pau, ke hoʻomau nei ka nui o ka lawe ʻana i ka kalori i ke kaupaona ʻana a me ke olakino (11,).

Inā hoʻokomo ʻoe i nā calorie hou aʻe ma mua o kou puhi ʻana, e mālama ʻoe iā lākou ma ke ʻano he mākala hou a momona paha ke kino. Inā ʻoe e ʻai i nā calorie liʻiliʻi ma mua o kou puhi ʻana i kēlā me kēia lā, e lilo ana kou kaupaona.

Inā makemake ʻoe e lilo i ka paona, ʻo ʻoe pono hana i kekahi ʻano o ka hakahaka calorie ().

I ka hoʻohālikelike ʻana, inā e hoʻāʻo nei ʻoe e loaʻa kaupaona a hoʻonui i ka nui o nā mākala, a laila pono ʻoe e ʻai hou aʻe ma mua o ka wela o kou kino.

He mea nui nā Calories a me ke kaulike ikehu, me ka nānā ʻole i ka ʻano o kāu papaʻai.

Ka hoʻomaopopo ʻana i nā Macronutrients

ʻO nā macronutrients ʻekolu he mau ʻōpelu (carbs), nā mea momona a me nā protein.

Pono kēia mau meaola i ka nui. Hāʻawi lākou i nā calories a loaʻa nā hana like ʻole i kou kino.

Eia kekahi mau meaʻai maʻamau i loko o kēlā me kēia hui macronutrient:

• Kāpena: 4 Kalori ma ka gram. ʻO nā meaʻai starchy āpau e like me ka berena, pasta a me kaʻuala. Hoʻopili pū ʻia me nā hua, legume, wai, kō a me kekahi mau huahana waiū.
• Kumuʻiʻo: 4 Kalori ma ka gram. ʻO nā kumuwaiwai nui me kaʻiʻo a me ka iʻa, ka waiū, nā hua manu, nā legume a me nā mea ʻē aʻe e like me ka tofu.
• Nā momona: 9 calories ma ka gram. ʻO nā kumuwaiwai nui nā nati, nā hua, nā aila, nā bata, nā tī, nā iʻa ʻaila a me nāʻiʻo momona.

Ehia mau macronutrient āu e ʻai ai ma muli o kou nohona a me nā pahuhopu, a me kāu mau makemake ponoʻī.

ʻO Macronutrients nā huaora nui ʻekolu e pono ai i ka nui: carbs, fat and protein.

Ka hoʻomaopopo ʻana i nā Micronutrients

ʻO nā micronutrients ka mea nui nā wikamina a me nā minelala āu e koi ai i nā kau liʻiliʻi.

ʻO kekahi o nā micronutrients maʻamau āu e ʻike ai e hoʻopili pū ana:

• Makanekiuma: Pāʻani i kahi hana ma luna o nā hanana kelepona 600, e like me ka hana ʻana i ka ikehu, ka ʻōnaehana ʻōnaehana a me ka hōʻemi ʻana o nā mākala ().
• Pālima: He mea nui kēia mineral no ke kaohi o ke kaomi koko, ke kaulike wai a me ka hana o kou mau mākala a me nā ʻalolo ().
• Hao: ʻIke ʻia no ka lawe ʻana i ka oxygen i loko o ke koko, he nui nā keu pono ʻē aʻe o ka hao, e like me ka hoʻomaikaʻi ʻana o ka pale a me ka hana o ka lolo ().
• Kalipuna: ʻO kahi ʻāpana kūkulu nui o nā iwi a me nā niho, a me kahi mineral nui no kou puʻuwai, nā mākala a me nā ʻōnaehana (,).
• All wikamina: ʻO nā huaora, mai ka wikamina A a K, pāʻani i nā kuleana nui i kēlā me kēia meʻa a me nā huna o kou kino.

ʻO nā huaora a me nā minelala āpau he waiwai nui "pono", ʻo ia hoʻi pono ʻoe e kiʻi iā lākou mai ka papaʻai i mea e ola ai.

ʻOkoʻa ka koi o kēlā me kēia lā o kēlā me kēia micronutrient ma waena o nā kānaka. Inā ʻai ʻoe i ka papaʻai meaʻai maoli i hoʻopili ʻia me nā mea kanu a me nā holoholona, ​​a laila pono ʻoe e kiʻi i nā micronutrients āpau e pono ai i kou kino me ka lawe ʻole ʻana i kahi mea hoʻohui.

ʻO nā micronutrients ka mea nui nā wikamina a me nā minelala e pāʻani i nā kuleana nui i loko o kāu mau hunaola a me nā meaola.

He mea nui ka ʻai ʻana i nā meaʻai āpau

Pono ʻoe e pahuhopu e hoʻopau i nā meaʻai āpau ma ka liʻiliʻi 80-90% o ka manawa.

ʻO ka huaʻōlelo "ʻai āpau" e wehewehe maʻamau i nā meaʻai kūlohelohe ʻole ʻia me hoʻokahi wale nō mea pono.

Inā like ka huahana me he mea lā i hana ʻia i kahi hale hana, a laila ʻaʻole paha ia he meaʻai holoʻokoʻa.

Pono nā meaʻai āpau e momona-momona a loaʻa ka haʻahaʻa o ka ikehu haʻahaʻa. ʻO ka manaʻo o ia mea, ʻoi aku ka liʻiliʻi o kā lākou mau calories a me nā meaola hou aʻe ma mua o ka meaʻai i hana ʻia.

I ka hoʻohālikelike ʻana, he nui nā meaʻai i hoʻoponopono ʻia i loaʻa ka liʻiliʻi o ka waiwai nutritional a kapa pinepine ʻia he "hakahaka" nā calorie. Pili ka ʻai ʻana iā lākou i ka nui i ka momona a me nā maʻi ʻē aʻe.

ʻO ke kau ʻana i kāu papaʻai ma nā meaʻai āpau kahi hana maikaʻi akā maʻalahi maʻalahi e hoʻomaikaʻi ai i ke olakino a lilo i ka kaumaha.

Nā Mea ʻai e ʻAi ai

E hoʻāʻo e hoʻokumu i kāu papaʻai a puni kēia mau pūʻulu meaʻai olakino.

• Nā mea kanu: ʻO kēia mau mea ke kuleana nui i ka hapa nui o nā meaʻai. Haʻahaʻa lākou i nā calories akā piha i nā micronutrients nui a me nā fiber.
• Hua: Kahi meaʻono momona maoli, hāʻawi ka hua i nā micronutrients a me nā antioxidant i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino ().
• ʻIʻo a me ka iʻa: ʻO kaʻiʻo a me nā iʻa ke kumu nui o ka protein i loko o ka evolution. He mea nui lākou i ka papaʻai kanaka, ʻoiai ua lilo ka mea ʻai a me nā mea ʻai vegan kekahi i mea makemake ʻia.
• Nā hua a me nā hua: ʻO kēia kekahi o nā kumu momona momona maikaʻi loa i loaʻa a loaʻa pū i nā micronutrients koʻikoʻi.
• Hua manu: Manaʻo ʻia kekahi o nā meaʻai olakino loa ma ka honua, hōʻuluʻulu nā hua manu i kahi hui ikaika o ka protein, nā momona momona a me nā micronutrients (20).
• Waiu: Kūpono nā huahana waiū e like me ka yogurt maoli a me ka waiū, kumu waiwai haʻahaʻa o ka protein a me ka calcium.
• Nā starches olakino: No ka poʻe ʻaʻole i ka papaʻai low-carb, ʻo nā meaʻai starchy meaʻai āpau e like me ka uala, ka quinoa a me ka berena ʻo Ezekiel he olakino a momona.
• Nā pīni a me nā legume: ʻO kēia nā kumuwaiwai maikaʻi o ka fiber, protein a me nā micronutrients.
• Mea inu: Pono ka wai i ka hapa nui o kāu lawe wai, me nā mea inu e like me ka kope a me ke tī.
• Nā mea kanu a me nā mea ʻala: ʻOi aku ke kiʻekiʻe o kēia mau mea i nā meaʻai a me nā mea kanu pono o nā mea kanu.

No kahi papa inoa lōʻihi, eia kahi ʻatikala me 50 mau meaʻai olakino nui.

Hoʻokumu i kāu papaʻai i kēia mau meaʻai āpau olakino a me nā mea hoʻohui. Hāʻawi lākou i nā meaʻai āpau a kou kino e pono ai.

Nā Mea ʻai e ʻalo ai i ka hapa nui o ka manawa

Ma ka ukali ʻana i nā ʻōlelo aʻoaʻo ma kēia ʻatikala, e hōʻemi maoli ʻoe i kāu lawe ʻana i nā meaʻai pono ʻole.

ʻAʻole pono e hoʻopau loa ʻia kahi meaʻai, akā pono e kaupalena ʻia a mālama ʻia kekahi mau meaʻai no nā hanana kūikawā.

Pākuʻi ʻia kēia mau mea:

• Nā huahana hoʻokumu kō: ʻO nā meaʻai kiʻekiʻe i ke kō, a ʻo nā mea inu momona hoʻi, hoʻopili ʻia i ka momona a me ka maʻi maʻamau ʻo 2 (,,).
• ʻO nā momona trans: ʻIke pū ʻia hoʻi me nā momona hydrogenated hapa, pili nā trans trans i nā maʻi koʻikoʻi, e like me ka maʻi puʻuwai (,).
• ʻO nā kālapa i hoʻomaʻemaʻe ʻia: ʻO nā meaʻai i kiʻekiʻe i nā kalebela i hoʻomaʻemaʻe ʻia, e like me ka berena keʻokeʻo, hoʻopili ʻia i ka ʻai nui, ka momona a me nā maʻi metabolic (,,).
• ʻO nā aila mea kanu: ʻOiai he nui ka poʻe e manaʻoʻiʻo he olakino kēia, hiki i nā aila mea kanu ke hoʻohaunaele i kou kino o ke kaulike omega 6-to-3, a he kumu ia e pilikia ai (,).
• Nā huahana momona momona i hana ʻia: Hōʻalo pinepine ʻia e like me nā koho olakino maikaʻi, loaʻa nā huahana momona momona i ka nui o ke kō i mea e ʻono ai lākou.

ʻOiai ʻaʻohe meaʻai e kāpae pono ʻia i nā palena, ʻo ka ʻai nui ʻana i kekahi mau meaʻai hiki ke hoʻonui i ka maʻi a hiki i ke kaupaona.

No ke aha he mea nui ka mana o ka hapa

ʻO kāu lawe ʻana i ka calorie ke kumu nui i ka kaupaona ʻana a me ke olakino.

Ma ke kaohi ʻana i kāu mau ʻāpana, hiki iā ʻoe ke hōʻalo i ka ʻai ʻana i nā calorie he nui.

ʻOiai ʻoi aku ka paʻakikī o ka ʻai ʻana o ka meaʻai holoʻokoʻa ma mua o nā meaʻai i hana ʻia, hiki nō ke ʻai ʻia i keu keu.

Inā ʻoi aku kou kaumaha a hoʻāʻo paha e nalo i ka momona o ke kino, pono nui ia e nānā i ka nui o kāu mahele.

Nui a maʻalahi nā hoʻolālā e kaohi ai i ka nui o ka ʻāpana.

ʻO kahi laʻana, hiki iā ʻoe ke hoʻohana i nā pā liʻiliʻi a lawe i kahi lawelawe ʻoi aku ka liʻiliʻi ma mua o ka awelika, a laila e kali i 20 mau minuke ma mua o kou hoʻi hou ʻana no nā mea hou aʻe.

Ke ana nei kekahi ala kaulana i ka nui o ka hapa me kou lima. ʻO kahi laʻana meaʻai e kaupalena i ka hapa nui o ka poʻe i ka ʻāpana kuʻikuʻi lima o nā kālaki, 1-2 mau palima o ka protein a me 1-2 mau manamana nui o nā momona maikaʻi.

ʻO nā meaʻai calorie-ʻoi aku ka nui e like me ka tī, nā nati a me nāʻiʻo momona he olakino, akā e nānā pono i ka nui o nā nui ke ʻai ʻoe iā lākou.

E makaʻala i nā nui o ka ʻāpana a me kāu huina nui o ka ʻai a me ka ʻai ʻana o ka calorie, ʻoiai inā ʻoi aku kou kaumaha a hoʻāʻo paha e lilo ka momona.

Pehea e hoʻomaʻa ai i kāu papaʻai i kāu mau pahuhopu

ʻO ka mea mua, e nānā i kāu mau pono calorie e pili ana i nā kumu e like me kāu pae hana a me nā pahuhopu kaumaha.

ʻOi wale, inā makemake ʻoe e lilo i ka paona, pono ʻoe e ʻai i ka mea liʻiliʻi ma mua o kou puhi ʻana. Inā makemake ʻoe e loaʻa kaupaona, pono ʻoe e ʻai i nā calorie hou aku ma mua o kou puhi ʻana.

Eia kahi calculator calorie e haʻi iā ʻoe i ka nui āu e ʻai ai, a eia nā pūnaewele manuahi 5 a me nā polokalamu e kōkua iā ʻoe e alualu i nā calories a me nā meaʻai.

Inā makemake ʻole ʻoe i ka helu ʻana i ka calorie, hiki iā ʻoe ke noi maʻalahi i nā lula i kūkā ʻia ma luna, e like me ka nānā ʻana i ka nui o ka hapa a me ka nānā ʻana i nā meaʻai āpau

Inā loaʻa iā ʻoe kahi hemahema a i ʻole makaʻu paha i ka hoʻomohala ʻana i kahi, makemake paha ʻoe e hoʻoponopono i kāu papaʻai e hōʻike no kēia. ʻO kahi laʻana, ʻoi aku ka nui o ka makaʻu o nā vegetarian a i ʻole nā ​​poʻe e hoʻopau i kekahi mau pūʻulu meaʻai i ka nalowale ʻana i kekahi mau meaola.

Ma ka laulā, pono ʻoe e ʻai i nā meaʻai o nā ʻano like ʻole a me nā kala e hōʻoia ai iā ʻoe i ka nui o nā macro a me nā micronutrients.

ʻOiai he nui nā hoʻopaʻapaʻa inā ʻoi aku ka maikaʻi o kaʻai low-carb a i ʻole ka momona momona, ʻo ka ʻoiaʻiʻo ka mea ia i ka mea.

Ma muli o ka noiʻi, nā mea pāʻani a me nā mea e nānā ana e lilo i ka kaupaona pono e noʻonoʻo e hoʻonui i kā lākou protein protein. Hoʻohui, hana kupaianaha paha ka papaʻai haʻahaʻa-carb no kekahi mau kānaka e hoʻāʻo nei e lilo i ka paona a mālama paha i ka ʻano diabetes 2 (,).

E noʻonoʻo i kāu huina calorie piha a hoʻoponopono i kāu papaʻai e pili ana i kāu mau pono ponoʻī a me kāu mau pahuhopu.

Pehea e mālama ai i ka ʻai olakino

Eia kahi lula maikaʻi e ola ai: Inā ʻaʻole hiki iā ʻoe ke ʻike iā ʻoe iho ma kēia papaʻai i hoʻokahi, ʻelua a ʻekolu paha mau makahiki, a laila ʻaʻole kūpono ia nāu.

I ka manawa pinepine loa, hele ka poʻe i nā papaʻai koʻikoʻi ʻaʻole hiki iā lākou ke mālama, ʻo ia hoʻi ʻaʻole lākou e hoʻomohala maoli i ka manawa lōʻihi, nā ʻano ʻai olakino maikaʻi.

Aia kekahi mau helu helu waiwai hoʻoweliweli weliweli e hōʻike ana i ka hapa nui o ka poʻe e loaʻa hou i nā kaumaha a lākou i lilo koke ma hope o ka hoʻāʻo ʻana i kahi papaʻai pohō kaumaha ().

E like me ka mau, kī ke kaulike. Inā ʻaʻole ʻoe i loaʻa i kahi maʻi kikoʻī a i ʻole koi meaʻai, ʻaʻole pono e hoʻopau ʻia kahi meaʻai i nā palena mau loa. Ma ka hoʻopau loa ʻana i kekahi mau meaʻai, hoʻonui paha ʻoe i ka ʻiʻini a hoʻoliʻiliʻi i ka kūleʻa lōʻihi.

ʻO ke kau ʻana i ka 90% o kāu papaʻai i nā meaʻai āpau a me ka ʻai ʻana i nā ʻāpana liʻiliʻi e ʻae iā ʻoe e ʻoluʻolu i nā hana i kekahi manawa akā loaʻa ke olakino maikaʻi loa.

He ʻoi aku ke olakino olakino ʻoi aku kēia ma mua o ka hana i ka ʻaoʻao ʻē aʻe a me ka ʻai ʻana i ka meaʻai i hana ʻia he 90% a ʻo 10% wale nō ka meaʻai āpau e like me ka hana a nā poʻe.

E hana i kahi papaʻai olakino hiki iā ʻoe ke leʻaleʻa a pili pū no ka wā lōʻihi. Inā makemake ʻoe i nā meaʻai pono ʻole, e hoʻōla iā lākou no kahi mālama maʻamau.

E noʻonoʻo i kēia mau mea hoʻohui

E like me ka inoa e hōʻike nei, pono e hoʻohana ʻia nā mea hoʻohui kahi mea hou aʻe i ka papaʻai olakino.

Me ka nui o nā meaʻai momona-momona i kāu papaʻai pono e kōkua iā ʻoe e hoʻohuli i nā hemahema a hoʻokō i kāu mau pono āpau.

Eia nō naʻe, ua hōʻike ʻia kekahi mau mea hoʻopihapiha i noiʻi pono ʻia i mea kōkua i kekahi mau hihia.

ʻO kahi laʻana he wikamina D, i loaʻa kūlohelohe ʻia mai ka lā a me nā meaʻai e like me ka iʻa aila. Loaʻa nā pae haʻahaʻa a hapa nui paha ka poʻe ().

Hiki i nā mea hoʻohui e like me ka magnesium, zinc a me omega-3 ke hāʻawi i nā keu pono inā ʻaʻole lawa ʻoe iā lākou mai kāu papaʻai (,,).

Hiki ke hoʻohana ʻia i nā mea hoʻohui ʻē aʻe e hoʻomaikaʻi i ka hana haʻuki. Creatine, whey protein a me beta-alanine he nui nā noiʻi e kākoʻo ana i kā lākou hoʻohana (37, 38,).

I loko o kahi honua maikaʻi, e piha kāu papaʻai i nā meaʻai momona-momona me ka ʻole o nā mea kōkua. Eia naʻe, ʻaʻole hiki ke hoʻokō mau ʻia kēia i ka honua maoli.

Inā ʻoe e hana mau nei e hoʻomaikaʻi i kāu papaʻai, hiki i nā mea hoʻopihapiha ke kōkua i ka lawe ʻana i kou olakino i kahi ʻanuʻu hou aʻe.

ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka nui o kāu mau meaola mai nā meaʻai āpau. Eia nō naʻe, hiki ke lilo i pono i kekahi mau mea hoʻohui.

Hoʻohui i ka meaʻai maikaʻi me nā ʻano olakino ʻē aʻe

ʻAʻole wale ka meaʻai ka mea nui i ke olakino maikaʻi.

Ma hope o ka papaʻai olakino a hiki i ka hoʻoikaika kino ʻana ke hāʻawi iā ʻoe i kahi hoʻonui ola nui aʻe.

He mea nui nō hoʻi e hiamoe maikaʻi. Hōʻike ka noiʻi he mea nui ka hiamoe e like me ka meaʻai no ka pilikia o ka maʻi a me ke kaupaona ʻana (,).

He mea nui ka hydration a me ka lawe ʻana i ka wai. Inu ke make wai ʻoe a noho hydrated maikaʻi i ka lā holoʻokoʻa.

ʻO ka hope, e hoʻāʻo e hoʻoliʻiliʻi i ke koʻikoʻi. Hoʻopili ʻia ke kaumaha lōʻihi i nā pilikia olakino he nui.

Hele ke olakino maikaʻi loa ma mua o ka meaʻai wale nō. ʻO ka hoʻoikaika kino, ka hiamoe maikaʻi ʻana a me ka hōʻemi ʻana i ke koʻikoʻi koʻikoʻi pū kekahi.

Lawe i ka Home Message

ʻO nā hoʻolālā i hōʻike ʻia ma luna e hoʻomaikaʻi maikaʻi i kāu papaʻai.

E hoʻonui lākou i kou olakino, hoʻohaʻahaʻa i kāu maʻi maʻi a kōkua iā ʻoe e lilo i ka paona.

Mea Hoʻomākaukau Meaʻai: Saladena Boring-ʻole