ʻO ka mea kōkua liʻiliʻi hiki iā ʻoe ke hoʻohui i nā lepili meaʻai

Anter

• ʻAʻohe lepili hoʻokahi
• Hoʻoulu ia i kahi pilina maikaʻi ʻole me ka meaʻai a me ka hoʻoikaika kino
• Ma hea kahi e kūpono ai nā meaʻai momona kiʻekiʻe?
• Nānā no

ʻAe, ʻoiaʻiʻo nō inā ʻo kāu pahuhopu e lilo i ke kaumaha, ʻaʻole pono nā calorie i ʻoi aku ma mua o nā calorie i waho, ʻo ia hoʻi, pono kou kino e puhi i nā calorie ʻoi aʻe ma mua o kāu ʻai ʻana i ka lā i ʻike i ka holomua ma ka pālākiō. ʻAʻole ia he manaʻo, akā naʻe, pono ʻoe e helu i kēlā me kēia calorie āu e ʻai ai a nānā pono paha i ka māka calorie ma ka wili. (PS ʻAʻole pololei kēlā mau mea āpau.) ʻAʻole e hōʻike, ʻo ka hoʻomaʻamaʻa ikaika a me ka puʻupuʻu puʻupuʻu e kōkua iā ʻoe e puhi i nā calorie ke hana ʻole ʻoe i kekahi mea. (E nānā: 9 mau kumu e hāpai ai kēlā wahine kēia wahine i nā kaupaona)

Eia nō naʻe, ʻōlelo ka UK's Royal Society for Pubic Health e hoʻohui ʻia nā "mea like" i nā lepili meaʻai, Manawa nā hōʻike. I nā huaʻōlelo ʻē aʻe, pono ʻoe e ʻike i ka mea e lawe ai e hoʻopau i nā meaʻai āu e ʻai ai. Paʻi ʻia ma ʻO ka BMJ, Ua ʻōlelo ʻo Shirley Cramer, ka luna nui o ka RSPH, ʻo ka heluna kanaka o UK "makemake nui i nā hana hou e hoʻololi i ka ʻano." Ke noʻonoʻo nei he ʻelua hapa kolu o nā Brits i kaupaona ʻia a momona paha, hiki iā mākou āpau ke ʻaelike me kēlā ʻāpana.

Ma kāna ʻōlelo, hoʻomau ʻo Cramer i ka ʻōlelo ʻana "ʻo ka pahuhopu ka paipai ʻana i ka poʻe e noʻonoʻo nui i ka ikehu a lākou e ʻai ai a me ka pili ʻana o kēia mau calorie i nā hana i ko lākou ola mau lā, e paipai iā lākou e hoʻoikaika kino." Akā ʻoiai he mea nui ka noʻonoʻo a me ka hana, "ʻaʻole pono mākou e nānā wale i ka pono e puhi i nā calories," wahi a Carissa Bealart, RD, a me ka mea nona ka hui o Evolution Fitness Orlando.

I ka ʻoiaʻiʻo, nui nā hae ʻulaʻula a me nā kīnā ʻole i kēia hoʻolālā:

ʻAʻohe lepili hoʻokahi

ʻO ka mea mua, ʻaʻole puhi nā kānaka āpau i ka nui o nā calorie, ʻoiai ke hana nei lākou i ka hana kikoʻī. Aia nā mea a pau i ka mea āu e kaupaona ai, pehea ka nui o ka lean muscle mass i loaʻa iā ʻoe, pehea ka wikiwiki o kāu metabolism, pehea kou mau makahiki, a me nā mea ʻē aʻe. Kuhikuhi pū ʻo Bealert i ka ikaika o ka hoʻoikaika i hōʻike ʻole ʻia ma kēia mau lepili i manaʻo ʻia, a he mea nui ia. He kanakolu mau minuke o ka sprint e puhi i nā calorie ʻoi aʻe ma mua o ka jog māmā. ʻAʻohe ala e hiki ai ke hoʻopili i nā mea āpau i kahi kini liʻiliʻi.

Hoʻoulu ia i kahi pilina maikaʻi ʻole me ka meaʻai a me ka hoʻoikaika kino

ʻO ka meaʻai ka wahie. Inā paha e pono maoli, wahie iā ʻoe no ka hoʻomaʻamaʻa HIIT, a i ʻole e mālama iā ʻoe a makaʻala e hoʻokau iā ʻoe i ka lā, ʻo ka meaʻai kahi mea nui o kahi ola olakino-ʻaʻole e haʻi ʻia, ʻono maikaʻi ia. ʻO ka meaʻai i manaʻo ʻia e leʻaleʻa, a me ka paipai ʻana i nā mea kūʻai aku e hahai i kā lākou meaʻai i ka ratio hana ma kēia ala ke noi nei i ka pilikia. Hoʻololi ia i ka meaʻai mai kahi mea leʻaleʻa i mea āu e "hoʻopau" a hoʻopau paha ma kekahi ʻano. ʻOiai ʻaʻole manaʻo ʻo Bealert ʻo kēia hana wale nō ka mea e hoʻopilikia ai i ka ʻai ʻana (a no ka pololei, ua ʻae ʻo Cramer i kēia ma ka pepa), ʻo kēia ʻano o ka lepili "e hoʻopili wale i ka lehulehu, a hiki ke alakaʻi i ka ʻai ʻana i ka poʻe hiki ke hoʻomaka mua ʻia i kēlā ʻano ʻano hana ʻino." (E heluhelu hou aʻe e pili ana i ka manaʻo o ka hoʻomaʻamaʻa Bulimia.)

Ma hea kahi e kūpono ai nā meaʻai momona kiʻekiʻe?

E hoʻomanaʻo: E noʻonoʻo wale kēia manaʻo i nā calorie-ehia nā calorie e pono ai e puhi i kēlā muffin, no ka laʻana. Akā ʻaʻole i hana like nā calorie a pau. ʻO kahi avocado momona a ʻono (hiki iā mākou ke loaʻa i ka amene no ka avocado mana loa?!) ke kumu kūʻai iā ʻoe ma kahi o 250 calorie, akā loaʻa iā ʻoe ma mua o 9 grams o ka fiber a me nā ukana o nā momona monounsaturated maikaʻi. No laila e hoʻohana i kēlā avocado ma ka hoʻopili ʻana iā ia i ʻelua ʻāpana berena palaoa, a ma nā kūlana o ka Royal Society, pono ʻoe e hoʻolilo i kāu wā pāina awakea holoʻokoʻa holo wāwae i kēlā mau calorie. (Nah, kaikamahine. Apo i kēia mau 10 Recipe Avocado Savory ʻAʻole kēlā ʻO Guacamole.)

I ka hopena o ka lā, ʻaʻole maʻalahi ka meaʻai. Hoʻokahi haneli mau ʻāpana o nā ʻāpana me 100 mau kālani o nā hua hou he ʻelua mau mea ʻokoʻa loa, wahi a Bealert. Hiki iā lāua ʻelua ke lawe i ka manawa like e puhi ai, akā hāʻawi nā hua iā ʻoe i nā antioxidants a me ka fiber a ʻo nā ʻāpana momona e hāʻawi nui ʻole i ka waiwai waiwai a ʻaʻole e hoʻopiha iā ʻoe no ka lōʻihi loa. "ʻO kahi hoʻoponopono hou aʻe paha e hoʻohui i kēia lepili i nā meaʻai e kū i nā pae kikoʻī, e like me ka nui o nā calorie mai ke kō i hoʻohui ʻia," wahi a Bealert. "ʻAʻole hiki ke hāʻawi ʻia nā meaʻai i ka helu ma nā calories wale nō."

Nānā no