Pehea e lilo ai ke kaupaona wikiwiki: 3 mau ʻanuʻu maʻalahi, hoʻokumu ʻia ma ka ʻepekema

Anter

• 1. E ʻokiʻoki i nā kāpena kāpili i hoʻomaʻemaʻe ʻia
• 2. ʻAi i ka protein, momona, a me nā mea kanu
• Pūmua
• ʻO nā kumuwaiwai protein olakino nā:
• ʻO nā mea momona momona a me nā lau uliuli
• Nā mea lau e hoʻopili ai no ka hoʻohaʻahaʻa momona a me nā hoʻolālā calorie haʻahaʻa:
• Nā momona momona
• 3. E hoʻoneʻe i kou kino
• He aha e pili ana i ka mālama ʻana i ka calories a me ka hapa?
• 9 mau manaʻo kōkua hoʻemi kino
• Nā manaʻo ʻai mea laʻana no ka pohō wikiwiki
• Manaʻo kakahiaka
• Nā manaʻo awakea
• Nā manaʻo ʻaina awakea
• Nā manaʻo meaʻai māmā
• Pehea kou wikiwiki e lilo ai kou kaumaha?
• Ke laina lalo

Inā paipai kāu kauka iā ia, aia kekahi mau ala e lilo ai ke kaupaona me ka palekana. Hoʻoikaika ʻia kahi kaupaona paʻa mau o 1 a 2 mau paona i kēlā me kēia pule no ka hoʻokele kaumaha lōʻihi lōʻihi loa.

ʻO kēlā, he nui nā hoʻolālā ʻai e waiho iā ʻoe me ka wī a hōʻoluʻolu ʻole paha. ʻO kēia nā kumu nui e paʻakikī ai ʻoe e pili i kahi hoʻolālā ʻai olakino.

Eia nō naʻe, ʻaʻole pili kēia hopena i nā papaʻai āpau. ʻO nā papaʻai momona momona a me nā meaʻai āpau, nā papaʻai calorie haʻahaʻa e pono ai no ka pohō o ke kaupaona a maʻalahi paha e hoʻopili ʻia ma mua o nā papaʻai ʻē aʻe.

Eia kekahi mau ala e lilo ai ka kaumaha e hoʻohana i ka ʻai olakino, nā carbs haʻahaʻa haʻahaʻa, a me ka pahuhopu i:

• hoʻemi i kou makemake
• kumu hōʻemi wikiwiki
• hoʻomaikaʻi i kou olakino olakino i ka manawa like

1. E ʻokiʻoki i nā kāpena kāpili i hoʻomaʻemaʻe ʻia

ʻO kahi ala e lilo ai ke kaupaona me ka wikiwiki e hōʻoki i nā sugars a me nā starches, a i ʻole nā ​​huaʻāpelu. Hiki paha i kēia me kahi papaʻai ʻai momona haʻahaʻa a i ʻole ka hōʻemi ʻana i nā carbs i hoʻomaʻemaʻe ʻia a me ka hoʻololi ʻana iā lākou me nā hua piha.

Ke hana ʻoe i kēlā, iho i lalo kou mau pōloli, a hoʻopau pinepine ʻoe i ka ʻai ʻana i nā calori liʻiliʻi (1).

Me kahi papaʻai ʻai momona haʻahaʻa, e hoʻohana ʻoe i ka momona i hoʻāhu ʻia no ka ikehu ma kahi o nā carbs.

Inā koho ʻoe e ʻai i nā carbs paʻakikī e like me nā kīʻaha holoʻokoʻa me kahi deficit calorie, e loaʻa iā ʻoe ka pōmaikaʻi mai nā fiber kiʻekiʻe a hoʻowali mālie iā lākou. ʻO kēia ka mea e hoʻopiha hou aku ai e māʻona iā ʻoe.

Ua hoʻokūpaʻa kahi noiʻi ma 2020 he pono ka papa ʻaina kāhāhā haʻahaʻa no ka lilo ʻana o ke kaupaona i nā heluna makua (2).

Hōʻike ka noiʻi e hiki i kahi papaʻai momona haʻahaʻa ke hōʻemi i ka makemake, i hiki ai ke alakaʻi i ka ʻai ʻana i nā calori liʻiliʻi me ka noʻonoʻo ʻole a pili ʻole i ka pōloli (3).

Hoʻomaopopo e ʻimi ʻia nei nā hopena lōʻihi o kahi papa ʻaina momona. Hiki iā ia ke paʻakikī e pili i ka papaʻai momona momona, i alakaʻi ʻia ai i ka make ʻana a me ka liʻiliʻi o ka kūleʻa i ka mālama ʻana i kahi kaupaona olakino.

Aia nā downsides hiki i kahi papaʻai momona haʻahaʻa e alakaʻi iā ʻoe i kahi ʻano ʻokoʻa. Hiki i nā papaʻai kalepona hoʻemi ʻia ke alakaʻi i ka hōʻemi kaumaha a maʻalahi hoʻi e mālama no nā wā lōʻihi.

Inā koho ʻoe i kahi papaʻai e kia ana ma kahi o nā hua palaoa ma luna o nā kālika i hoʻomaʻemaʻe ʻia, ua hoʻopili ʻia kahi noiʻi 2019 i ka palaoa piha me ka papa kuhikuhi nui o ke kino (BMI) ().

I mea e hoʻoholo ai i ke ala ʻoi loa e lilo ai kāu kaupaona, e nīnau i kāu kauka no nā ʻōlelo aʻoaʻo.

ʻO ka hōʻemi ʻana i nā kō a me nā starches, a i ʻole nā ​​carbs, mai kāu papaʻai hiki ke kōkua i ke kāohi ʻana i kou makemake, hoʻohaʻahaʻa i kāu pae o ka insulin, a e lilo ana ʻoe i kaupaona.

Akā ʻaʻole ʻike ʻia nā hopena lōʻihi o kahi papa ʻaina momona. ʻO kahi papaʻai calorie hoʻemi i hiki ke hoʻomau hou ʻia.

2. ʻAi i ka protein, momona, a me nā mea kanu

Pono kēlā me kēia o kāu pāʻina e komo pū:

• kahi kumu protein
• kumu momona
• nā mea kanu
• kahi ʻāpana liʻiliʻi o nā haʻihaʻi paʻakikī, e like me nā kīʻaha holoʻokoʻa

E ʻike ai pehea e hiki ai iā ʻoe ke hōʻuluʻulu i kāu papaʻai, e nānā:

• kēia papa ʻaina ʻaihue momona
• kēia hoʻolālā ʻai calorie haʻahaʻa
• i kēia mau papa inoa o 101 mau papa kuhikuhi momona momona momona a me nā meaʻai calorie haʻahaʻa

Pūmua

Pono ka ʻai ʻana i kahi nui o nā protein i pono e mālama i kou olakino a me nā puʻupuʻu i ka lilo ʻana o ka paona ().

Hōʻike nā hōʻike i ka ʻai ʻana i ka protein pono e hoʻomaikaʻi ai i nā kumu pilikia o ka cardiometabolic, ka makemake, a me ke kaumaha o ke kino, (,,).

Eia pehea e hoʻoholo ai i ka nui āu e ʻai ai me ka ʻai ʻole ʻole. Hoʻoholo nā kumu he nui i kāu mau pono kikoʻī, akā maʻamau, pono i kahi kanaka maʻamau ():

• 56-91 gram i kēlā me kēia lā no ke kāne maʻamau
• 46-75 gram i kēlā me kēia lā no ka wahine maʻamau

Hiki pū ke kōkua i nā papaʻai me ka protein kūpono.

• hoʻemi i ka ʻiʻini a me nā manaʻo pulakaumaka e pili ana i ka meaʻai e 60%
• e hoʻēmi i ka makemake e ʻai māmā i ka pō ma ka hapalua
• e māʻona ʻoe

I hoʻokahi o nā noi ʻana, ʻai ka poʻe ma ka papaʻai protein kiʻekiʻe i ka 441 mau calori i kēlā me kēia lā (,).

ʻO nā kumuwaiwai protein olakino nā:

• ʻiʻo: pipi, moa, puaʻa, a hipa
• iʻa a me nā iʻa: salmon, trout, a me ʻōpae
• hua manu: hua holoʻokoʻa me ka yolk
• nā protein i hoʻokumu ʻia me nā mea kanu: nā pīni, nā legume, quinoa, tempeh, a me ka tofu

ʻO nā mea momona momona a me nā lau uliuli

Mai makaʻu e hoʻouka i kāu pā me nā lau lau lau lau. Hoʻopili lākou me nā mea momona, a hiki iā ʻoe ke ʻai i nā mea nui loa me ka ʻole o ka hoʻonui nui ʻana i nā calorie a me nā kāhū.

Nā mea lau e hoʻopili ai no ka hoʻohaʻahaʻa momona a me nā hoʻolālā calorie haʻahaʻa:

• broccoli
• pālua
• milo
• ʻōmato
• kale
• Palukela kupu
• kāpiki
• ʻO Chard Swiss
• lettuce
• kukama

Nā momona momona

Mai makaʻu i ka ʻai ʻana i nā momona.

Koi ʻia ka momona olakino i kou kino no ka mea o ka hoʻolālā ʻai āu e koho ai. ʻO kaʻaila Olive a me ka aila avocado kahi koho maikaʻi loa no ka hoʻopili ʻana i kāu papaʻai.

ʻO nā momona ʻē aʻe e like me ka waiūpaka a me ka aila niu e hoʻohana wale ʻia i ka hoʻohaʻahaʻa ma muli o kā lākou momona momona momona ().

Hōʻuluʻulu i kēlā me kēia pāʻina mai kahi kumu protein, kumu momona olakino, carb complex, a me nā mea kanu.

ʻO nā lau lau ʻōmaʻomaʻo Leafy kahi ala maikaʻi loa e hoʻonui i kahi pāʻina me nā calorie haʻahaʻa a me nā meaʻai he nui.

3. E hoʻoneʻe i kou kino

ʻO ka hoʻoikaika kino, ʻoiai ʻaʻole koi ʻia e lilo i ka kaumaha, hiki ke kōkua iā ʻoe e lilo i ka wikiwiki me ka wikiwiki. ʻO ka hāpai ʻana i nā kaupaona he mau pono maikaʻi loa.

Ma ka hāpai ʻana i nā kaupaona, e puhi ʻoe i nā calorie he nui a pale i kāu metabolism mai ka lohi, kahi hopena ʻaoʻao maʻamau o ka nalo ʻana o ke kaupaona (13,,).

E hoʻāʻo e hele i ka hale hoʻoikaika kino ʻekolu a ʻehā mau manawa o ka pule e hāpai i nā kaupaona. Inā he mea hou ʻoe i ka hale hoʻoikaika kino, e noi i kahi mea hoʻomaʻamaʻa no kekahi ʻōlelo aʻoaʻo. E ʻike pono i kāu kauka i kekahi o nā hoʻolālā hoʻoikaika kino.

Inā ʻaʻole koho ka hāpai ʻana i nā kaupaona i nā keka, ʻo ka hana ʻana i kekahi mau hana cardio e like me ka hele wāwae ʻana, ka heʻe ʻana, ka holo ʻana, ke kaʻa paikikala, a me ka ʻauʻau ʻana he mea pono loa no ka pohō kaumaha a me ke olakino laulā.

Hiki i nā cardio a me nā hāpai hāpai i ke kaupaona ke kōkua me ka lilo o ke kaupaona.

ʻO ka hoʻomaʻamaʻa kūʻē ʻana, e like me ka hāpai hāpai ʻana, he koho maikaʻi loa no ka lilo ʻana o ka paona. Inā ʻaʻole hiki, hiki nō hoʻi ka hoʻomaʻamaʻa cardio.

Koho i nā mea e hoʻomau iā ʻoe.

He aha e pili ana i ka mālama ʻana i ka calories a me ka hapa?

Inā koho ʻoe i kahi papa ʻaina ʻai momona haʻahaʻa, ʻaʻole pono e helu i nā calorie ke hoʻomau ʻoe i ka lawe haʻahaʻa ʻana i kāu ʻai a paʻa i ka protein, momona, a me nā mea kanu momona momona.

Inā ʻike ʻoe ʻaʻole e lilo ana ka paona, makemake paha ʻoe e mālama i kāu mau calorie e ʻike inā he mea kōkua kēlā.

Inā pili ʻoe i ka deficit calorie e lilo i ka kaupaona, hiki iā ʻoe ke hoʻohana i kahi helu helu pūnaewele manuahi e like me kēia.

E hoʻokomo i kāu moekolohe, kaupaona, kiʻekiʻe, a me nā pae hana. E haʻi ka mea helu iā ʻoe i ka nui o nā calorie e ʻai ai i kēlā me kēia lā e mālama ai i kou kaupaona, lilo i ka paona, a i ʻole lilo wikiwiki.

Hiki iā ʻoe ke hoʻoiho i nā helu kalepona manuahi me ka hoʻohana maʻalahi mai nā pūnaewele a me nā hale kūʻai polokalamu. Eia kahi papa inoa o 5 mau helu helu calorie e hoʻāʻo.

E hoʻomaopopo i ka ʻai ʻana i kekahi mau calorie hiki ke lilo i mea weliweli a ʻoi aku ka maikaʻi no ka lilo ʻana o ka paona. AIM e hōʻemi i kāu mau calorie e kahi mea hoʻomau a olakino e pili ana i ka ʻōlelo a kāu kauka.

ʻAʻole pono ka helu ʻana i nā calorie e lilo i ka kaupaona ma ka papa ʻaina ʻai momona. Akā inā ʻaʻole ʻoe e lilo ana i ka kaupaona a i ʻole ka hōʻemi ʻana o ka hoʻolālā calorie i hōʻemi ʻia, kōkua paha ka helu ʻana i ka calorie.

9 mau manaʻo kōkua hoʻemi kino

Eia kekahi mau ʻōlelo aʻoaʻo hou aʻe he 9 e lilo ai ke kaupaona me ka wikiwiki:

1. ʻAi i ka ʻaina kakahiaka protein kiʻekiʻe. ʻO kaʻai ʻana i ka ʻaina kakahiaka protein kiʻekiʻe hiki ke kōkua i ka hōʻemi ʻana i ka ʻiʻini a me ka lawe ʻana o ka calorie i loko o ka lā (,).
2. Hōʻalo i nā mea inu kō a me ka wai momona. ʻAʻole pono nā calories hakahaka mai ke kō i kou kino a hiki ke pale i ka pohō kaumaha (, 19).
3. Inu i ka wai ma mua o ka ʻai ʻana. Ua hōʻike ʻia kahi noiʻi ʻana i ka inu ʻana i ka wai ma mua o ka ʻai ʻana e hōʻemi i ka lawe ʻana o ka kalori a maikaʻi paha i ka mālama ʻana i ke kaupaona ().
4. Koho i nā meaʻai aloha aloha kaumaha. ʻOi aku kekahi o nā meaʻai no ka pohō kaumaha ma mua o nā mea ʻē aʻe. Eia kahi papa inoa o nā meaʻai olakino kaumaha-lilo-ʻoluʻolu.
5. ʻAi i ke olonā i hiki ke hoʻoheheʻe ʻia. Hōʻike nā noiʻi e hiki i nā fibre soluble ke hāpai i ka pohō kaumaha. Hiki ke kōkua i nā mea kōkua puluniu e like me glucomannan (,, 23).
6. Inu kope a kī paha. Hiki i ka ʻai ʻana ka caffeine ke hoʻonui i kāu metabolism (, 25).
7. Hoʻokumu i kāu papaʻai i nā meaʻai āpau. ʻOi aku ko lākou olakino, ʻoi aku ka hoʻopihapiha, a ʻoi aku ka liʻiliʻi o ke kumu o ka ʻai nui ʻana ma mua o nā meaʻai i hana ʻia.
8. E ʻai lohi. ʻO ka ʻai wikiwiki ʻana hiki ke alakaʻi i ka loaʻa ʻana o ke kaupaona i ka manawa, ʻoiai ka ʻai ʻana me ka lohi e hoʻonui ai ʻoe i ka momona a hoʻonui i nā homoni hōʻemi kaumaha ().
9. E loaʻa ka hiamoe maikaʻi. He mea nui ka hiamoe no nā kumu he nui, a ʻo ka hiamoe maikaʻi ʻole kekahi o nā kumu pilikia nui loa no ka loaʻa ʻana o ke kaumaha (27, 28, 29).

No nā ʻōlelo aʻoaʻo hou aʻe e pili ana i ka pohō kaumaha, heluhelu e pili ana i nā ʻōlelo aʻoaʻo kūlohelohe no ka lilo ʻana o ke kaumaha ma aneʻi.

ʻO kaʻai ʻana i nā meaʻai āpau, nā protein kiʻekiʻe, nā fiber soluble, a me ka liʻiliʻi o ke kō e hiki ke kōkua iā ʻoe e lilo ka nui o ke kaupaona. Mai poina i ka hiamoe maikaʻi pū kekahi.

Nā manaʻo ʻai mea laʻana no ka pohō wikiwiki

ʻO kēia mau hoʻolālā papaʻai ʻaina haʻahaʻa ʻo carb, kahi e kaupalena ai i nā kalaka i 20-50 carbs i kēlā me kēia lā. Pono e loaʻa i kēlā me kēia pāʻina protein, nā momona momona, a me nā mea ʻai.

Inā makemake ʻoe e lilo i ka paona ʻoiai ʻoe e ʻai nei i nā carbs complex, e hoʻohui i kekahi mau huaʻai maikaʻi e like me:

• quinoa
• ʻoka holoʻokoʻa
• palaoa holoʻokoʻa
• ʻākala
• rai
• barley

Manaʻo kakahiaka

• hua moa i ʻoki ʻia me ka avocado i kālai ʻia a me kahi ʻaoʻao o nā hua
• spinach, mushroom, and feta crustless quiche
• ʻalani me ka spinach, avocado, a me ka waiū nut a me kahi ʻaoʻao o ka tī tī
• unsweetened yogurt Helene me nā hua a me nā ʻalemone

Nā manaʻo awakea

• pākana i ka salemona me ka avocado a me kahi ʻaoʻao o asparagus
• ʻāpala lettuce me ka moa moa, nā pīni ʻeleʻele, ka pepa ʻulaʻula, a me ka salake
• kale a me salakeke spinach me ka tofu moa, nā moa, a me guacamole
• Hoʻopili ʻia ʻo BLT me nā koʻokoʻo seleri a me ka waiū pī

Nā manaʻo ʻaina awakea

• sāleta enchilada me ka moa, ka pepa, ka mango, ka ʻākena, a me nā mea ʻala
• Hoʻomoʻa ka pākī lepo me ka ʻalalapa, ʻaka, ka pepa, a me ka tī
• salakeke antipasto me nā pīni keʻokeʻo, asparagus, kukama, ʻaila ʻoliva, a me Parmesan
• pūlehu i ka palaoa me ka tempe, kupu ʻo Brussels, a me nā hua paina
• salmon i hoʻomoʻa ʻia me ka ginger, ka aila sesame, a me ka zucchini i hoʻomoʻa ʻia

Nā manaʻo meaʻai māmā

• hummus cauliflower a me nā mea ʻai
• hui maikaʻi me ka nati a me nā hua maloʻo
• ʻāpana kale
• ka pā hale me ka kinamona a me nā olonā
• palaoa kālua ʻia
• nā hua palaʻai i pūlehu ʻia
• peʻa tuna
• steam edamame
• strawberry a me brie

Pehea kou wikiwiki e lilo ai kou kaumaha?

Hiki iā ʻoe ke lilo i 5-10 mau paona (2.3-4.5 kg) o ke kaupaona - i kekahi manawa ʻoi aku ka nui - i ka pule mua o kahi papaʻai papaʻai a laila lilo kaupaona mau ma hope o kēlā. ʻO ka pule mua ka nalo o nā momona o ke kino a me ke kaupaona wai.

Inā he mea hou ʻoe i ka make ʻana i ka ʻai, hiki wawe paha ka hōʻemi kino. ʻO ka nui o ke kaumaha e pono ai e lilo, ʻo ka wikiwiki o kou lilo ʻana.

Inā ʻaʻole hōʻike kāu kauka i ka mea ʻē aʻe, ʻo ka lilo ʻana o 1-2 paona i kēlā me kēia pule he mea palekana ia. Inā ʻoe e hoʻāʻo nei e lilo i ka wikiwiki ma mua o kēlā, e ʻōlelo i kāu kauka e pili ana i kahi pae palekana o ka hoʻēmi calorie.

Ma waho o ka pohō kaumaha, hiki i kahi papaʻai momona haʻahaʻa ke hoʻomaikaʻi i kou olakino i kekahi mau ʻano, ʻoiai ʻaʻole ʻike ʻia nā hopena lōʻihi.

• ke emi nei ka pae o ke kō i ke kiʻekiʻe o ka papaʻai momona (30)
• Hele i lalo nā triglycerides (31)
• E iho ka LDL (maikaʻi) cholesterol ()
• hoʻomaikaʻi ke kaomi koko ()

ʻO nā ʻano papaʻai ʻē aʻe e hōʻemi ana i nā calories a hoʻonui i nā meaʻai āpau e pili pū ʻia me nā māka metabolic hoʻomaikaʻi a me ka lohi o ka ʻelemakule (34,,). ʻO ka mea hope loa, ʻike paha ʻoe i kahi papaʻai kaulike i ʻoi aku ka paʻa o nā kāhūhāhā.

Hiki ke nalowale ke kaupaona koʻikoʻi ma ke kōkō liʻiliʻi a i ʻole ka ʻai calorie haʻahaʻa, akā pili ka wikiwiki i kēlā me kēia.

Hiki i ka pohō kaumaha ke hoʻonui i kekahi mau māka o ke olakino, e like me ke kō kō a me nā kiʻekiʻe kolesterol.

Ke laina lalo

Ma ka hoʻemi ʻana i nā carbs a i ʻole ka hoʻololi ʻana i nā carbs i hoʻomaʻemaʻe ʻia me nā carbs paʻakikī, ʻike paha ʻoe i ka hoʻoliʻiliʻi o ka makemake a me ka pōloli. Lawe kēia i nā kumu nui paʻakikī i ka mālama pinepine ʻana i kahi hoʻolālā kaumaha.

Me kahi hoʻolālā haʻahaʻa haʻahaʻa a i ʻole ke kolamu ʻai calorie haʻahaʻa, hiki iā ʻoe ke ʻai i ka meaʻai olakino a hiki i kou māʻona ʻana a lilo i ka nui o ka momona.

Hiki i ke kulu mua o ke kaupaona wai ke alakaʻi i kahi kulu o ka unahi i loko o kekahi mau lā. Lōʻihi aku ka lilo ʻana o ka momona.

E heluhelu i kēia ʻatikala ma ka Paniolo.