Pehea e lilo ai ke kaumaha me ka ʻole o ka pōloli

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ʻElua mau mea āu i ʻike ʻole ai e pili ana iaʻu: Makemake au e ʻai, a inaina wau i ka pōloli! Ua manaʻo wau i kēia mau ʻano i hōʻino i koʻu manawa kūpono no ke kūleʻa kaumaha. Laki ua hewa wau, a ua aʻo wau i ka manaʻo o ka pōloli ma mua o ka leʻaleʻa wale; ʻaʻole olakino a hiki ke hoʻoikaika i ka lilo ʻana i ke kaumaha.

ʻO ka mea huna i ka lilo ʻana o ke kaupaona no ka maikaʻi

ʻAʻole pono ʻoe e hahai i kahi hoʻolālā meaʻai koʻikoʻi e lilo i mau paona hou a mālama iā lākou. ʻO ka ʻoiaʻiʻo, ʻo ke ʻōkuhi ʻoi loa ka pololei loa: Hoʻopiha i nā meaʻai momona-momona i ka lā holoʻokoʻa. Ma mua o ka nānā ʻana Ehia ke ʻai nei ʻoe, ʻoi aku ka maikaʻi o ka nānā ʻana He aha ke ʻai nei ʻoe. Aneane hiki ʻole ke ʻai nui inā hoʻopiha ʻia kāu pāʻai me nā meaʻai momona kiʻekiʻe.

Ua hana wau i ka loli mai ka helu ʻana i ka calorie (a me ka ukiuki mau) i ka hoʻopiha a me ka hilinaʻi ʻana (me ka helu ʻole ʻana i nā caloriu) ma o ka ʻimi ʻana i kahi nohona vegan. Ma ka hoʻopau ʻana i nā huahana holoholona mai kaʻu papaʻai, ua hiki iaʻu ke hana i nā loli maikaʻi i koʻu ola, e like me ka pohō kaumaha, hoʻonui i ka ikehu, ʻoi aku ka maikaʻi o ka helehelena, hoʻomaikaʻi i ka hana haʻuki (beach volleyball), a me ke kōkua o nā pilikia digestive āpau. I luna loa, ʻo kēlā me kēia pāʻina aʻu e ʻai ai i ka mea kupaianaha a haʻalele iaʻu me ka māʻona piha.

Pehea e hoʻomaka ai

Ke hoʻololi nui nei i kāu papaʻai i ka pō hiki ke lilo i mea nui (a alakaʻi pinepine ʻole i ka loli mau loa), no laila e lawe i kahi ʻanuʻu i kēlā me kēia manawa. E hoʻomaka me hoʻokahi pani meaʻai a hoʻohui mālie i nā mea ʻē aʻe. E like me kuʻu hoaaloha a Nu Ioka Manawa ʻO Kathy Freston ka mea kākau maikaʻi loa, i ʻōlelo ʻo ia, "Ke hilinaʻi nei e pili ana i ka hoʻonohonoho ʻana i kahi manaʻo no ka mea āu e makemake ai, a laila e ʻoluʻolu loa ʻoe i kēlā ʻaoʻao, ʻoiai inā he mea hiki ʻole ke kiʻi ʻana ma laila.

Eia kekahi mau hoʻololi maʻalahi no ka loaʻa ʻana o nā meaʻai mea kanu i kāu meaʻai:

Ma kahi o: Waiū waiū

Inu hou: ʻAmona, laiki, hemp, soy, a i ʻole ka waiū niu (unsweetened)

Ma kahi o: ʻAi

ʻAi hou aku: Piʻi, legumes, tempeh, aiʻole non-GMO tofu

Ma kahi o: Kīkī

ʻAi hou aku: Hummus, ʻaila ʻoliva a me balsamic (me nā mea ʻai), baba ganoush

Ma kahi o: Huamoa

E ʻai hou: ʻO ka lulu protein ma ka mea kanu, ka pata ʻalemona, ka oatmeal

E hele i ka ʻaoʻao aʻe no 5 mau ʻōlelo aʻoaʻo no ka holomua ʻole

Nā ʻōlelo aʻoaʻo 5 kiʻekiʻe no nā hopena mau loa

1. ʻAi mau i ka ʻaina kakahiaka

Hāʻawi ka ʻai ʻana i ka ʻaina kakahiaka i kou kino me ka ikaika e hoʻoulu ai i ka hoʻoikaika kino i loko o ke kakahiaka. Eia kekahi, ʻo ka ʻai ʻana i ka meaʻai maikaʻi i ke kakahiaka hiki ke kōkua iā ʻoe e pale aku i ka hoʻowalewale e kiʻi i kahi hoʻoponopono wikiwiki ma ka mīkini kūʻai aku ke hoʻomaka ʻana kou ʻōpū ma kahi o 11:00 a.m.

E ho'āʻo: ʻO kahi kīʻaha quinoa a i ʻole oatmeal e loaʻa ai ka hui pū ʻana o nā kalapona paʻakikī, protein, fiber, a me ka momona maikaʻi. E hoʻomaka me ka hapalua kīʻaha o nā kīʻaha wela (ʻo kāu koho) a hoʻohui i ka waiū ʻalemona, walnuts, hua, kinamona, a me ka meli. Inā ʻaʻole kūpono kēia, e hoʻāʻo i kahi ʻāpana palaoa nunui me ka waiū almond a me ka maiʻa.

2. Mea Mākaukau Meaʻai māmā

ʻO nā kīʻaha maikaʻi loa e mālama iā ʻoe i ka ikaika he hui pū ʻana o ka protein a me nā kaʻa. E like me ka ʻai ʻana i ka ʻaina kakahiaka, ʻo ka ʻai ʻana i nā meaʻai i hoʻopiha ʻia i nā meaʻai a puni ka lā hiki ke kōkua iā ʻoe e pale i ka pōloli loa e hiki ai ʻoe i kekahi mea. (Hilinaʻi iaʻu, ʻoi aku kou kino i kou ʻai ʻana i ka ʻāpala a me ka ʻauneke tīhi ma mua o kahi ʻeke o nā ʻāpana mai ka hale kūʻai maʻalahi).

E ho'āʻo: E ʻai i nā nati liʻiliʻi, nā huaʻai hou, a i ʻole nā ​​huaʻai a me ka hummus i kēlā me kēia ʻelua a ʻekolu paha hola.

3. Koho i nā Carb carbohydrates

ʻAe, ʻo ʻoe hiki ʻai i nā kalebona a loaʻa kahi kino kīkēkē, e hōʻoia wale nō e ʻai i ka carbs akau. Hōʻalo i nā kālapa hana a hoʻomaʻemaʻe ʻia (nā mea keʻokeʻo) a koho i nā ʻōpelu kūpikipiki e like me ka laiki pala, nā ʻoka, a me nā legume. Hāʻawi nā carb complex i nā fiber dietary, nā wikamina, a me nā minelala, kahi e hoʻolohi ai i ka digestion a hoʻonui i kou manaʻo ʻoi aku ka lōʻihi (ke kī o ka holomua kaumaha-kaumaha). Hoʻomaʻamaʻa nui ʻia nā kalapona i hoʻomaʻemaʻe ʻia a piha pinepine i nā kō i hoʻohui ʻia. E wāwahi maʻalahi kēia mau meaʻai e hāʻawi i ka ikehu wikiwiki ma ke ʻano o ka glucose. He mea maikaʻi kēia inā makemake kou kino i ka ikehu wikiwiki (inā he heihei ʻoe a pāʻani paha i ka haʻuki), akā ʻoi aku ka maikaʻi o ka hapa nui o ka poʻe i ke koho ʻana i nā meaʻai holoʻokoʻa ʻaʻole i hoʻoponopono ʻia a i ʻole ka hana liʻiliʻi ʻia i loaʻa nā kō maoli, e like me ka fructose i ka hua.

E hoʻāʻo: e ʻike i nā ala e lawa ai ka nui o nā lau, nā huaʻai, a me nā hua holoʻokoʻa (laiki brown, quinoa, millet, ʻoka) i kāu papaʻai i kēlā me kēia lā. ʻO kekahi mau kalima hoʻomaʻemaʻe e palena: berena keʻokeʻo, pasta keʻokeʻo, a me nā mea i hoʻomoʻa ʻia kō.

4. Eʻoliʻoli i nā momona maikaʻi

E like me ka carbohydrates, ʻaʻole like nā momona a pau. ʻO nā momona "maikaʻi" (omega-3 fatty acids, ʻoi aku ka EPA a me DHA) he mea maikaʻi loa i kou olakino. Hōʻike ka noiʻi i nā hōʻike ikaika e hiki i ka omega-3s EPA a me DHA ke hoʻoikaika i ka naʻau, ka lolo, ka hui, ka maka, a me ke olakino ʻili.

E hoʻāʻo: ʻO nā iʻa momona e like me ka salemona a me ke tuna a me nā ʻaila ʻaila iʻa nā kumu waiwai maʻalahi o omega-3 fatty acid.

5. Inu ka wai i ka lā holoʻokoʻa

ʻO ka wai ka elixir o ke olakino maikaʻi. Hana ka hydrated i nā mea āpau mai ka hoʻoulu ʻana i nā pae ikehu i ka paipai ʻana i ka ʻili olakino a me nā ʻōlinolino. ʻO ka inu wai hoʻi e kōkua i ka hoʻokuʻu ʻana i nā mea ʻawaʻawa a me nā mea ʻino i loko o ke kino.

E hoʻāʻo: Inu ʻelua, aniani 8-auneke o ka wai ma mua o kēlā me kēia pāʻina. ʻAʻole ʻoe e hoʻomaʻemaʻe wale i kou kino, akā e liʻiliʻi paha ʻoe e ʻai nui i ka wā ʻai.

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