Pehea e haki ai i kahi pāpū

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ʻImi pinepine kaʻu poʻe kūʻai hoʻokahi a hoʻokahi iaʻu no ka mea ua pau koke lākou i ka lilo ʻana o ke kaumaha. I kekahi manawa no ka maikaʻi ʻole o kā lākou hoʻokokoke ʻana a hoʻokau i kā lākou metabolism i kahi hoʻomaha screeching (i hoʻokumu ʻia e kahi hoʻolālā paʻakikī loa). Akā makemake ka poʻe he nui i kahi hoʻoponopono liʻiliʻi no ka neʻe hou ʻana o ka unahi. Inā manaʻo ʻoe ua hele ʻoe ma ke ala pololei a ʻaʻole ʻoe e ʻike hou i nā hopena e hoʻāʻo i kēia mau tweaks ʻeono:

Hoʻololi i kāu ʻai kaʻa

He mana nui ko kou kino e mālama i nā waiʻaleʻa. Hiki iā ʻoe ke hoʻokaʻawale ma kahi o 500 grams. E kau i kēlā i ke kuanaʻike i hoʻokahi ʻāpana o nā ʻāpana berena he 15 gram. Ke ʻai ʻoe i ʻoi aku ka nui o ka waipaʻa ma mua o kou kino e pono koke ai, mālama ʻoe i nā koena i loko o kāu pahu puaʻa kaʻa, i kapa ʻia ʻo glycogen. A, no kēlā me kēia kalamu o ka glycogen āu e hoʻopaʻa ai, waiho pū ʻoe ma kahi o 3 a 4 grams o ka wai. ʻOiai ʻaʻole kēia kaupaona he momona o ke kino e hōʻike ia ma ka pālākiō, a hiki iā ia ke hōʻoluʻolu iki iā ʻoe. ʻO ke ala maikaʻi loa e hoʻokahe ai i nā mea keu, ʻo ia ke ʻoki ʻana i nā kalapona i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo, pasta, a me nā meaʻai i kālua ʻia, a e hoʻokomo i nā kalapona "maikaʻi" ʻoi aku ka nui o ka wai a me ka ea e like me nā huaʻai hou a me nā huaʻai, popcorn, a me nā kīʻaha piha e like me. quinoa a me ka couscous palaoa piha. ʻOi aku ka nui o ka wai a lewa paha no ka nahu no ka liʻiliʻi o nā carbs, akā ʻike ʻoe e like me ka piha.

E hoʻonui i kāu ʻai fiber

Ua hōʻike ʻia ka noiʻi no kēlā me kēia gram o ka fiber a mākou e ʻai ai, hoʻopau mākou i kahi ʻehiku mau kalori. ʻO ia ke ʻano inā ʻai ʻoe i 30 grams i ka lā e hoʻopau maoli ʻoe i nā calorie 210, kahi mālama kālā e hiki ke hopena i ka pohō kaumaha he 20 paona i hoʻokahi makahiki. Ua ʻike ʻia kahi noiʻi ʻē aʻe i nā mea papaʻai Brazil ma kahi o ʻeono mau mahina, ʻo kēlā me kēia gram o ka fiber i loaʻa i ka hapaha paona keu o ka pohō kaumaha. E ʻimi i nā meaʻai fiber kiʻekiʻe i loko o nā pūʻulu meaʻai like. No ka laʻana, ʻo ke kīʻaha no ke kīʻaha kīʻaha ʻeleʻele he 2.5 kalama o ka fiber i ʻoi aku ma mua o ka chickpeas, a ʻo ka bale ka hāʻawi ʻana i 6 grams no ke kīʻaha i hoʻohālikelike ʻia me 3.5 wale nō i ka laiki ʻeleʻele.

E ʻokiʻoki i ka paʻakai a me ka sodium

Hoʻokomo ʻia ka wai i ka sodium e like me ka magnet, no laila ke hoʻohaʻahaʻa ʻoe i ka paʻakai a i ʻole ka sodium ma mua o ka maʻamau, hiki iā ʻoe ke kau i ka wai hou. ʻElua mau kīʻaha wai (16 auneke) i hoʻokahi paona, no laila, ʻo ka hoʻololi ʻana i ka wai e loaʻa koke ka hopena i ka unahi. ʻO ke ala ʻoi loa e hōʻemi i ka sodium ka hōʻoki ʻana i ka paʻakai paʻakai a i ʻole ka paʻakai paʻakai sodium a ʻai i nā meaʻai hou aʻe, ʻaʻole i hoʻomākaukau ʻia.

E inu hou i ka H2O

He mea koʻikoʻi ka wai no ka puhi ʻana i ka calorie a kōkua ia i ka hoʻohemo ʻana i ka sodium a me ka wai nui āu e kau nei. Hoʻohui ʻia kahi noiʻi hou i ʻike ʻia e nā mākua i ʻānai wale i ʻelua mau kīʻaha wai ma mua o ka pāʻina ʻana i hauʻoli i ka pōmaikaʻi nui o ke kaupaona. ua hoʻokahe lākou i ka 40 pakeneka ʻoi aʻe ke kaumaha ma luna o kahi manawa 12-wiki ma ka hahai ʻana i kahi hoʻolālā calorie hoʻemi. ʻO ka hui ʻepekema like i ʻike ma mua i nā kumuhana i inu i nā kīʻaha ʻelua ma mua o ka ʻai ʻana i hoʻopau maʻamau i 75 a 90 mau calori liʻiliʻi, kahi nui i hiki ke hana ʻia i ka hau i kēlā me kēia lā.

E kūkulu hou i ka neʻe ʻana i kou lā

Inā ua hana mua ʻoe, kūkulu i kahi hana keu i kou lā. E kū i luna a pelu i ka holoi lole, a i ʻole ka hao i kou nānā ʻana i ka TV, a i ʻole e hana lima i nā kīʻaha. ʻO ka hele wale ʻana i kou wāwae e puhi i ka 30 a 40 mau calorie hou i kēlā me kēia hola. I hoʻokahi hola keu i ka lā ʻo ia hoʻi e ʻā ana ʻoe ma kahi o 15,000 mau calorie hou aʻe i ka manawa o hoʻokahi makahiki.

E hoʻolohe i kou kino

E ʻai mālie a hoʻomaha ke māʻona ʻoe. Manaʻo wau ua lohe ʻoe i kēia ma mua akā he kī nui kēia mau ʻōkuhi ʻelua. Ua ʻike ʻia kahi haʻawina i ka wā i aʻo ʻia ai nā wahine e ʻai mālie ua inu lākou i ka wai a ʻai i ʻehā mau manawa liʻiliʻi i nā calorie i kēlā me kēia minuke. I kēlā me kēia pāʻina e hoʻāʻo e ʻai i nā ʻai liʻiliʻi, e kau i kāu ʻōpala ma waena o lākou, e nahu maikaʻi, a e ʻono i kāu meaʻai. E nānā a kū i ka wā e māʻona ai ʻoe, e ʻike ana e ʻai hou ana ʻoe i kahi 3 a 5 mau hola ʻē aʻe.

ʻO ka ʻoiaʻiʻo, he mea maʻamau ka hili a kahe ʻana o kou kaumaha, no laila, mai hopohopo ʻoe inā ʻike ʻoe i nā piʻi iki a i lalo. Hiki ke wāwahi ʻia ka pāpū a ʻo ka hapa nui o nā loli kaumaha ma muli o nā loli i ke kaumaha o ka wai, nā waiʻaleʻa i mālama ʻia, a i ʻole ka ʻōpala i hoʻopau ʻole ʻia mai kou kino. Ma mua o ke kiʻi ʻana i nā helu e hoʻāʻo e nānā i kou ʻano. Inā kūpaʻa ʻoe e hoʻomau ʻoe i ka neʻe ʻana ma ke ala pololei.

He aha kou manaʻo e pili ana i ka pāpaʻi paona? Tweet @cynthiasass a me @Shape_Magazine.

ʻO Cynthia Sass kahi meaʻai meaʻai i hoʻopaʻa ʻia me nā kekelē master ma ka ʻepekema meaʻai a me ke olakino lehulehu. ʻIke pinepine ʻia ma ka kīwī lahui, ʻo ia kahi SHAPE e hāʻawi nei i ka mea hoʻoponopono a me ke kūkā nūhou no ka New York Rangers a me Tampa Bay Rays. ʻO kāna mea kūʻai maikaʻi loa o New York Times ʻo S.A.S.S. Oe iho Slim: Lanakila kuko, Drop Pounds a me nā Lose Inches.

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