Inā ʻoe e hoʻāʻo nei e lilo i ka kaumaha, kū i ka hana ʻana i kēia mau mea he 5

Anter

• Loaʻa kahi manawa ʻoki no ka ʻai ʻana
• Kaʻilihune
• Ke kau inoa ʻana i kahi ʻai haʻahaʻa momona
• Kaʻalo ʻana i nā meaʻai
• Hooikaika wale
• Nānā no

ʻOiai ua hoʻāʻo kekahi i nā ʻenehana haʻalulu maikaʻi e lilo i ke kaumaha, aia kekahi mau hana maʻamau a lōʻihi e like me ka manaʻo maikaʻi-a hiki ke hana i ka wā mua-akā e hoʻihoʻi loa ana a hoʻopau i ka loaʻa ʻana o ke kaumaha. Inā ʻoe e ʻimi i kahi slimmer iā ʻoe, pale i ka hana ʻana i kēia mau mea ʻelima.

Loaʻa kahi manawa ʻoki no ka ʻai ʻana

Inā ua lohe ʻoe ʻaʻole pono ʻoe e ʻai ma mua o 6, 7, a i ʻole 8 pm. i mea e lilo ai ka paona, ʻaʻole pololei kēlā. ʻAʻole mālama ʻia ka meaʻai i ʻai ʻia i ka pō e like me ka mea i manaʻo ʻia ma mua. ʻO ka manawa āu e hoʻōki ai i ka ʻai ʻaʻole pili i ka nui o ke kaumaha āu e loaʻa ai a lilo paha - ʻo ia ka nui o nā calorie āu e ʻai ai i ka lā. Inā he mea ʻai meaʻai ʻoe i ka pō, e koho i nā koho olakino maʻalahi e ʻeli.

Kaʻilihune

Inā he carbs āpau, nā gluten āpau, nā kō a pau, nā mea a pau i hoʻomoʻa ʻia, a me nā mea āpau āpau paha, ʻo Leslie Langevin, MS, RD, o Whole Health Nutrition, ke manaʻo nei ʻaʻole kēia he ola kāu pizza-ʻalani hiki ke kākoʻo. Ma hope o kahi manawa o ka hoʻoluhi ikaika, hoʻolei wale ka hapa nui o ka poʻe i ke kāwele a ʻai i kahi pā nui o nā mea āpau a lākou e noho nei, wahi a Langevin. A i ʻole, inā hiki iā lākou ke hele i loko o kahi manawa o ka hoʻopau ʻana, ke hoʻi lākou i ka ʻai ʻana i kēia mau meaʻai, e hoʻi mālie ana ke kaupaona i nalowale. Ke hiki mai i ka mālama ʻana i ka pohō kaumaha, ʻo ke kaulike ke kī.

Ke kau inoa ʻana i kahi ʻai haʻahaʻa momona

ʻO ka hele ʻole ʻana i ka momona a i ʻole ka momona haʻahaʻa he ʻano nui loa ia i ka '90s, kahi mea hauʻoli mākou i hala. ʻO ka hapa nui o nā meaʻai momona momona i piha me ke kō e hoʻohui i ka ʻono, a ʻo ka hopena, pau lākou i ke kumu o ka loaʻa ʻana o ke kaupaona-ʻo ka momona o ka ʻōpū. A ʻo ka mea nui, ua ʻike mākou i ka ʻai ʻana i nā momona momona e like me ka avocado, ka aila ʻoliva, a me nā hua kukui hiki ke kōkua maoli i ka hoʻonui ʻana i ka metabolism a hiki ke hoʻopau i ka momona o ka ʻōpū. Hoʻopiha hou nā momona olakino iā ʻoe, no laila e hele a hoʻonui i nā nati i kāu smoothie, avocado i kāu sup, a i hoʻomoʻa ʻia i kāu mea kanu i ka aila ʻoliva.

Kaʻalo ʻana i nā meaʻai

I mea e lilo ai ka paona, pono ʻoe e hana i kahi deficit calorie. A ʻo ka hōʻemi ʻana i ka helu o nā calorie i kāu papaʻai kekahi ala e hana ai i kēia, ʻo ka haʻalele ʻana i kahi pāʻina holoʻokoʻa ʻaʻole ia ke ala e hele ai. ʻO ka pōloli i ke kino hiki ke hoʻolohi i kāna metabolism a alakaʻi i ka ʻai nui ma hope. A alo i mua, inā ʻoe e holo kau wale ana, ʻaʻole ʻoe e loaʻa ka ikehu no kahi hoʻomaʻamaʻa calorie i hope. Ma mua o ka lawe ʻana i kahi papaʻai olakino ʻoi aku ka nui, ʻo ke ala ʻoi loa e hōʻemi ai i kāu lawe ʻana i ka calorie e ʻike i nā ala e hana ai i nā swaps olakino i kāu mau meaʻai punahele a me ke koho ʻana i nā meaʻai calorie haʻahaʻa i kiʻekiʻe i ka fiber, protein, a i ʻole nā ​​kīʻaha holoʻokoʻa, i hiki ʻoi aku ka maikaʻi o ka mālama ʻana iā ʻoe.

Hooikaika wale

ʻO ka hana ʻana he ʻāpana ia o ka hoʻohālikelike hoʻemi kaumaha, akā inā ʻoe e manaʻo ʻo ia ka mea hiki iā ʻoe ke ʻai i nā mea āu e makemake ai, ʻaʻole ʻoe e hauʻoli me nā hopena. E hoʻomanaʻo i ka holo ʻana o 30 mau minuke i ka wikiwiki o ʻeono mph (10 mau minuke i kēlā me kēia mile) e hoʻopau ana ma kahi o 270 mau calorie. I mea e lilo ai kahi paona i kēlā me kēia pule, pono ʻoe e puhi a ʻoki paha i nā caloriu 500 i ka lā. No laila hoʻohui ʻia me kāu hoʻolālā 30 mau minuke, pono ʻoe e ʻokiʻoki i nā 220 calories mai kāu papaʻai, ʻaʻole paha e unuhi i ka ʻai ʻana i nā mea āpau i ka maka. Hōʻoiaʻiʻo ka noiʻi "hana ʻia ka abs ma ka lumi kuke," ʻo ia ka mea āu e ʻai ai - e kia ana i ka ʻai ʻana i nā ʻāpana olakino i loko o ka lā - hiki ke lilo i mea nui aʻe ma mua o ka nui o kāu hana.

Ua hōʻike mua ʻia kēia ʻatikala ma Popsugar Fitness.

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Nānā no