Jumpstart kāu papaʻai

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Ma hope o ka lilo ʻana o ka paona, hoʻowalewale ʻia ka hoʻomaha ʻana mai ka ʻai pono ʻana. "Hoʻomaka ka nui o nā mea ʻai e hoʻi hou i kā lākou ʻano kahiko ma hope koke iho o ka hoʻokuʻu ʻana i nā paona," wahi a Naomi Fukagawa, M.D., waha ʻōlelo no ka ʻAhahui ʻAmelika no ka Nutr. Akā aia nā ala e noho ai ma ke ala me ka ʻole e hoʻonele iā ʻoe iho. E like me ka hōʻike ʻana o kekahi mau haʻawina hou, ma ka hana ʻana i kekahi mau hoʻololi liʻiliʻi i kāu hana maʻamau, hiki iā ʻoe ke paʻa i kēlā mau poho paʻakikī no ka maikaʻi.

E kaupaona mau

"Hāʻawi mau ka paepae ma ka pālākiō i ka hoʻoikaika maikaʻi no kāu mau ʻano olakino," i ʻōlelo ʻia ʻo Meghan Butryn, Ph.D., he polofesa kōkua no ka noʻonoʻo i ke Kulanui ʻo Drexel. "Hiki iā ia ke kōkua iā ʻoe e hopu i nā loaʻa liʻiliʻi ma mua o ka piʻi ʻana."

I ka manawa i aʻo ai ʻo Butryn a me kāna hui noiʻi i nā ʻano o ka poʻe mākua i lilo he 30 mau paona a ʻoi aku paha a mālama iā ia i mau makahiki, ua ʻike lākou ʻo ka poʻe i kau i ka pālākiō e kau mau ana ma ka 4 paona wale nō i hoʻokahi makahiki. Eia nō naʻe, ʻo ka poʻe make i hōʻemi i ke kaupaona ʻana i ke alapine, ua loaʻa pālua ia nui.

No laila ehia mau manawa e pono ai ʻoe e nānā me kāu pākaukau lumi lumi? Hoʻokahi manawa i ka lā, inā hiki. ʻO nā Dieter nāna i hana pēlā he 82 pākēneka ka nui e mālama i ko lākou nalo ma mua o 18 mau mahina ma mua o ka poʻe i nānā i ko lākou holomua ma mua o ka manawa pinepine, nā hōʻike noiʻi hou aʻe.Ua akahele ʻo Butryn inā piʻi ka helu ma ka pālākiō ma mua o 1 a 2 paona paha (kahi nui i hiki ke kūleʻa wale ʻia i ka wai a i ʻole kahi pāʻina nui), e noʻonoʻo e kau ana i kahi hae ʻulaʻula e pale ai i kāu papaʻai a me nā ʻano hoʻoikaika kino.

Pumi i ka Protein

Ua ʻike ʻia kahi noiʻi mai ka American Journal of Clinical Nutrition i loaʻa i nā wahine i loaʻa nā pae kiʻekiʻe o ka protein i kā lākou papaʻai (ma kahi o 110 gram i kēlā me kēia lā, a i ʻole 26 pākēneka o kā lākou mau calorie) i mālama i ka pohō kaumaha he 14 paona no hoʻokahi makahiki. ʻO ka poʻe i loaʻa ma lalo o 72 grams o ka protein i kēlā me kēia lā, a i ʻole ka liʻiliʻi ma lalo o 19 ka nui o kā lākou ʻai ʻana mai ka protein, ua paʻa wale i kahi poho 7 1/2-paona i ka manawa like.

"ʻO ke kiʻekiʻe o nā protein e hoʻonāuki i ka hoʻokuʻu ʻia ʻana o nā hormoni e kōkua ai iā ʻoe e piha," i ʻōlelo ʻia e Peter Clifton, Ph.D.

Ma mua o ka loaʻa ʻana o ka ikehu hou mai ka pāpaʻi kalapona a momona paha, e hoʻohui i ka protein i ka hapa nui o nā meaʻai a me nā meaʻai. E kāpīpī i ka pīni a i ʻole ka moa ma kāu salakeke, e hoʻololi i ka yogurt Greekstyle waiwai nui i ka protein mai ka ʻano maʻamau, a kūʻai aku i kāu ʻeke pretzels i ke ahiahi no kahi ʻōwili liʻiliʻi a me ka turkey.

E hooikaika no elima ...

... nā hua a me nā mea ʻai veggie. ʻO ka hoʻopili ʻana i kāu pā me nā ʻōmaʻomaʻo (a me nā ʻalani, ʻulaʻula, a me nā ʻulaʻula) ʻaʻole wale e kōkua i ka pale ʻana iā ʻoe mai nā maʻi like ʻole, akā mālama pū kekahi i nā paona hou mai ka hoʻi hou ʻana. Ua ʻike ʻia kahi noiʻi mai nā Centers for Disease Control and Prevention (CDC) ʻo nā wahine i ʻai i ka helu kiʻekiʻe o nā huaʻai a me nā mea kanu ʻai (ma ka liʻiliʻi ʻelima i kēlā me kēia lā, ʻaʻole me ka ʻuala) ʻoi aku ka 60 pākēneka e pale aku i ka loaʻa hou ʻana o ke kaumaha ma mua o ka poʻe. ua liʻiliʻi nā lawelawe. ʻ saylelo ka poʻe loea e hoʻouka nei i nā hua, kahi nui o ka fiber a me ka wai o ka wai, ʻo ia hoʻi ka liʻiliʻi o kou wahi no nā meaʻai ʻē aʻe, nā calorie kiʻekiʻe.

E aʻo e aloha i ka hoʻoikaika kino

I ka hui ʻana o ka poʻe ʻai huaʻai a me nā mea ʻai ʻai mai ka CDC i kā lākou hana maʻamau me ka hoʻoikaika kino a me ka hoʻoikaika kino - loaʻa ma kahi o 30 mau minuke o ka hana ma ka hapa nui o nā lā o ka pule-ua ʻoi aku lākou ma mua o ʻelua mau manawa e mālama i ke kaumaha ma mua o ka poʻe ua emi iho. "Hiki i nā hana maʻamau ke kōkua iā ʻoe e mālama i ka nui o nāʻiʻo momona, ʻo ia hoʻi e puhi ʻoe i ka ikehu a hiki i ka wā hoʻomaha," wahi a Scott Going, Ph.D., he polofesa o ka ʻepekema ʻai ma ke Kulanui o ʻAlikona. Eia kekahi, hāʻawi ka hoʻoikaika kino iā ʻoe i kahi panakō o nā calorie ʻē aʻe e pāʻani ai, e ʻae iā ʻoe e leʻaleʻa i kahi ʻāpana keke o ka lā hānau a i ʻole kahi ʻeke liʻiliʻi o ka popcorn kiʻiʻoniʻoni me ka loaʻa ʻole o ke kaumaha.

ʻAi pinepine i ka ʻai

Me ka ulu nui ʻana o ka nui o nā ʻāpana a me kekahi mau kīʻaha e ʻoi aku ana ma mua o 1,000 calories, ʻaʻole ia he mea kupanaha no ka hiki ʻana i nā meaʻai hale ʻai ke sabotage i kāu kūleʻa paona. Hiki iā ʻoe ke hōʻemi i ka hōʻino ʻana o ka papaʻai ma ke koho ʻana i ke olakino. "Akā ʻo ka hoʻomākaukau ʻana i kāu mau pāʻina ponoʻī hiki ke lilo i ala ʻoi aku ka maikaʻi e hōʻoia ai e ʻai ana ʻoe i nā meaʻai momona a momona a me nā calorie," i ʻōlelo ʻia ʻo Judy Kruger, Ph.D., he epidemiologist ma ka CDC. Hiki ke kōkua nui ke kuʻi ʻana i ka drive-through: Hoʻohālikelike ʻia me ka poʻe i ʻai i ka meaʻai wikiwiki ma ka liʻiliʻi he ʻelua mau pule i kēlā me kēia pule, ʻo ka poʻe i hōʻalo iā ia i kāpae i kā lākou kūlana o ka mālama ʻana i ko lākou kaumaha e 62 pakeneka.

Ma muli o ka hiki ʻole ke manaʻo ʻaʻole ʻoe e noho hou i kahi hale ʻaina, manaʻo ʻo Kruger e hoʻokaʻawale i kahi meaʻai me kahi hoaaloha, e loaʻa i ka hapa hapa nui (inā loaʻa ia), a i ʻole ke kauoha ʻana i mea ʻai e like me kāu ʻai. ʻO ka poʻe i hoʻohana i kēia mau hoʻolālā he 28 pākēneka ka nui o ka noho ʻana ma kā lākou mea hou, ʻoi aku ka liʻiliʻi ma mua o ka poʻe i hana ʻole.

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