Mea Kākau: John Stephens
Lā O Ka Hana: 21 Ianuali 2021
HōʻAno Hou I Ka Lā: 25 Nowemapa 2024
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ʻAiʻai momona

ʻOiai ʻo ka helu ʻana i nā calorie a me ka hoʻoikaika kino ka ala ʻoi loa e lilo i kaupaona, hiki ke luhi ke hana ʻia no ka wā lōʻihi. I ka wā e lilo ana ka 10 paona a ʻoi paha, nānā wau i ka manaʻo o ka ʻai ʻana i ka momona. Hiki i kēia ke kōkua iā ʻoe e lilo i ke kaupaona me ka manaʻo ʻole o ka hune.

ʻO ka ʻai ʻana i ka momona momona, a i ʻole makemake wau e kāhea iā ia, "ʻo ka bang nui no kāu calorie buck," ke hoʻohālikelike i ka nui a me ka maikaʻi o nā mea momona me ka helu o nā calorie i kahi huahana.

Ma ka ʻōlelo maʻalahi, ʻo ia ka manaʻo nui i nā meaʻai e waiwai i nā wikamina, nā minelala, nā phytochemicals, a me nā antioxidant - a haʻahaʻa pū kekahi me nā calories. ʻO nā laʻana e pili ana i nā huaʻai, nā mea kanu, a me nā hua piha.

Pehea e hana ai?

Hana ka density Nutrient ma ke ʻano he pohō kaumaha a me ka mea hoʻokele kaumaha no ka mea ʻaʻole ia e like me ke kaohi e like me nā manaʻo ʻē aʻe. E ʻoluʻolu nō ʻoe i kāu mau meaʻai punahele ma ke kāhiko ʻana iā lākou me nā mea momona momona.

Kōkua kēia i ka hoʻonui ʻana i ka nui o nā meaʻai āu e ʻai ai, ʻoiai ke hoʻomalu nei i kāu mau calorie. Ke manaʻo ʻoe piha, hiki iā ʻoe ke pili me nā papaʻai.


ʻO ka nui a me ka piha ka mea nui i ka māʻona. Ke hoʻomaka nei mākou e ʻānai i ka meaʻai, hoʻonui nui ka ʻōpū. Hoʻouna kēia i kahi leka piha i ka lolo a no laila hoʻemi i ko mākou makemake e ʻai.

Hoʻomaopopo hou ʻia kēia hōʻailona ke ʻai nei mākou i ka hoʻopihapiha ʻana i nā meaʻai, ʻo ka mea maʻamau nā mea i loaʻa ka fiber, protein, a me ka momona. ʻO ia ke kumu e kaumaha ai kēia hoʻolālā papaʻai ma luna o nā wahie-momona a pau a me ka protein.

ʻO kaʻai a me ka hoʻoikaika kino

Hoʻomākaukau ʻia ka papa ʻaina aʻe e kōkua iā ʻoe e lilo i 10 paona i hoʻokahi a ʻelua mau mahina paha. Hāʻawi ʻia kēlā puka aniani no ka mea ʻike nā kānaka āpau i ka hoʻoliʻiliʻi kaumaha. Hiki i kekahi o mākou ke hana i kekahi mau loli a lilo pono i ka paona, ʻoiai ʻo kekahi e pono i kahi manawa hou aʻe ma mua o ka hoʻomaka ʻana o ke kaumaha.

Manaʻo wau he mea nui e reemphasize ʻaʻohe mea nui o ka manawa manawa e like me ke kaʻina.

ʻO ka hana ʻana i nā loli nohona olakino hiki ke ʻoi aku ka lōʻihi ma mua o ke kaulana, nā ala wikiwiki. No laila e hoʻāʻo e huhū ʻole inā lōʻihi ka lōʻihi ma mua o ka mea i manaʻo ʻia. ʻOiai ke hana nei ʻoe i nā loli i kāu papaʻai a me ka hana ʻana, e hōʻea loa ʻoe i kāu pahuhopu.


I mea e ʻike pono ai, pono ʻoe e hoʻohui i kāu papa ʻaina hou me kahi papa hoʻoikaika kino maikaʻi. He aha ka manaʻo o ia, pololei?

E hoʻohuli i ka cardio a hoʻohui i ka hoʻomaʻamaʻa kau waena kiʻekiʻe i kekahi mau manawa o ka pule. Kuhi kēia kaulike i ka hoʻomaikaʻi ʻana i ke olakino cardiovascular ʻoiai e hoʻonui ana i ka metabolism. Koho i nā hana e ʻoi aku ka maikaʻi no ʻoe, no ka mea e pili paha ʻoe me kekahi mea inā hauʻoli ʻoe i ka hana ʻana.

No ka poʻe hoʻomaka, e ʻimi a ma kahi o 30 mau minuke o ka cardio ʻekolu manawa o ka pule.No ka poʻe e hoʻomaʻamaʻa ma ke kumu paʻa, e ʻimi i 50 a 60 mau minuke o ka cardio, ʻekolu a ʻehā mau manawa o ka pule.

Paipai ka American College of Sports Medicine ma ka liʻiliʻi he 150 mau minuke o ka hoʻoikaika kino waena i kēlā me kēia pule. ʻOiai ʻaʻole hiki iā ʻoe ke hālāwai me kēia helu, e pōmaikaʻi nō ʻoe i kēlā me kēia ʻano hoʻoikaika kino āu e hana ai.

E lele i ka hoʻomaka ʻana o ke kaupaona ʻana a hoʻonui i ka puhi calory, e hoʻolilo iā ʻoe i pahuhopu e hoʻohui i ka hoʻomaʻamaʻa wāwa i hoʻokahi a i ʻelua mau lā i kēlā me kēia pule. "Hoʻomaʻamaʻa kau waena" ʻo ia hoʻi, hoʻololi wale i nā pā o ka hana ikaika me nā wā o ka hana māmā.


Nui nā papa hoʻoikaika kino pūʻulu e ukali i kēia ʻano (e like me ka wili, kahi hoʻomoana, a me nā papa waena i hōʻike ʻia. Inā ʻaʻole hiki iā ʻoe ke komo i kahi papa, e hana i kāu hoʻolālā wā ponoʻī ma ka hoʻohuihui ʻana iā 30 kekona i 2 mau minuke o ka hana ikaika, a ukali ʻia e ka hoʻōla kūpono; e hana hou i kēia pōʻaiapuni no 20 a 40 mau minuke.

E like me ka mea i hōʻike ʻia aʻe ma luna, ke nānā nei kēia papaʻai i ka ʻai kiʻekiʻe-fiber, ʻai pono i ka momona.

Manaʻo ʻole e hoʻohana i nā mea pani a hana i nā loli e pono ai. ʻO kahi laʻana, inā mākou e paipai iā 1 kīʻaha o ka milo, hiki iā ʻoe ke pani me 1 kīʻaha kale, lettuce, a i ʻole kekahi mea kanu.

Lā 1

ʻAina kakahiaka: ʻO ka palaʻai a me nā huaʻai

  • 1 kīʻaha palaoa, palaoa kiʻekiʻe-fiber, e like me ka oatmeal, me 1 a 2 kīʻaha hua o ke koho. E lawelawe me 1 kīʻaha o ka waiū momona ʻole, momona momona a momona ʻole a i ʻole waiū waiū koho. ʻO nā hua palaoa kiʻekiʻe e komo ana i ka palaoa i wili ʻia a me nā palaoa bran-based. Hoʻopili i kahi protein a i ʻole momona momona e hoʻomau i ka māʻona, a koho i nā koho cereal kō haʻahaʻa.

Lunch: Quinoa tabbouleh

  • 1 kīʻaha a me hoʻokahi ʻāpala a me hoʻokahi ʻāpana o ka tī tī. Hiki iā ʻoe ke hana i ka tabbouleh ma mua o ka manawa, e hoʻomākaukau ana no ka ʻaina awakea hou i ka lā ʻapōpō.

ʻO kaʻaina ahiahi: No -le pad thai

  • Hoʻokahi lawelawe o pad noayle-free pad thai. E kiʻi i ka meaʻai

Mea ʻai māmā (i kēlā me kēia manawa):

  • 1/4 kīʻaha alahele hui ai ʻole nā ​​ʻalemona

Lā 2

Kakahiaka: Scramble Veggie-egg

  • ʻElua hua i holoi ʻia me ka kīʻaha ʻokiʻoki kīʻaha 1, hoʻokahi ʻōmato diced nui, a me 1 / ʻehā mau momeke. E kāwili i ka 1/4 cup kīʻaha mozzarella kuʻi ʻia ma mua o ka lawelawe ʻana.

Lunch: Quinoa tabbouleh

  • 1 kīʻaha quinoa tabbouleh (nā koena mai nehinei) me 3 oz. o ka moa i hoʻomoʻa ʻia, cubed (a i ʻole protein i koho ʻia)

ʻO kaʻaina awakea: ʻO Tomato-spinach polenta

  • Hoʻokahi lawelawe polenta me nā ʻōmato i hoʻomoʻa ʻia a me ka milo. (Hana i keu keu no ka ʻaina awakea i ka lā ʻapōpō.)

Mea ʻai māmā (i kēlā me kēia manawa):

  • 1/2 kīʻaha kāloti pēpē me 1 tbsp. hummus

Lā 3

Kakahiaka: Green smoothie

  • Hoʻohui pū ʻia i hoʻokahi kīʻaha ʻalemona a i ʻole waiū ʻē aʻe, 1 kīʻaha lau kale kale a i ʻole spinach pēpē, hoʻokahi maiʻa maloʻo pala pala pala nui, ʻokiʻoki ʻia i loko o nā ʻāpana, 1 tbsp. ʻalemona almond a i ka waiūpī pī, 1 tbsp. nā hua chia a i ʻole flaxseed lepo, pinch o ka cinnamon honua, a ʻelua a ʻekolu paha mau pahu hau.

ʻAina awakea: ʻO ka polenta kōmato

  • Hoʻokahi lawelawe polenta me nā ʻōmato i hoʻomoʻa ʻia a me ka milo (nā koena mai ka ʻaina awakea o ka pō)

ʻAina awakea: Lasagna wīwī

  • Hoʻokahi lawelawe lasagna wīwī

Mea ʻai māmā (i kēlā me kēia manawa):

  • Hoʻokahi ʻōpala me 1 tbsp. ʻalemona almond

Lā 4

Kakahiaka: Cereal a me nā hua

  • 1 kīʻaha palaoa, palaoa kiʻekiʻe-fiber me 2 mau kīʻaha o ke koho. E lawelawe me 1 kīʻaha o ka waiū momona momona a momona ʻole a i ʻole ka waiū momona o ke koho. ʻO nā palaʻai kiʻekiʻe-fiber me ka oatmeal, ka palaoa i wili ʻia, nā huaʻai bran-based.

ʻAina awakea: Salakeke Vegetarian

  • ʻO nā kīʻaha lettuce 21/2 kiʻekiʻe loa me nā pīni garbanzo 1/3 kīʻaha, ka hapalua o ka kukama i kālai ʻia, hoʻokahi kōmato ʻoki liʻiliʻi, ka hapahā o ka avocado, hoʻokahi hua manu paʻa, a me 11/2 tbsp. vinaigrette.

ʻO kaʻaina awakea: Protein, veggies, grains

  • 3 oz o nā protein i kuke ʻia i koho ʻia, 1 a 2 mau kīʻaha i kuke ʻia i nā mea kanu o ke koho, a me 1/2 kīʻaha kuke i kuke ʻia i koho ʻia

Mea ʻai māmā (i kēlā me kēia manawa):

  • Hoʻokahi grapefruit nui, ʻoki ʻia a kōniu ʻia me 1 tbsp. ka meli, a me 1/8 kīʻaha nati a i ʻole nā ​​ʻanoʻano

Nā lā 5

Kakahiaka: ʻOatmeal

  • E hana i 1 kīʻaha oatmeal i kuke ʻia me 2 mau kīʻaha hua i koho ʻia (e hoʻāʻo i nā hua maloʻoki e ʻokiʻoki i nā kumukūʻai; hoʻohui ke kuke ʻana i ka oatmeal). E lawelawe me 1 kīʻaha o ka waiū momona momona ʻole a momona ʻole a i ʻole ka waiū waiū koho.

A I OLE

Kakahiaka: Green smoothie

  • Hoʻohui pū ʻia i hoʻokahi kīʻaha ʻalemona a i ʻole waiū ʻē aʻe, 1 kīʻaha lau kale kale a i ʻole spinach pēpē, hoʻokahi maiʻa maloʻo pala pala pala nui, ʻokiʻoki ʻia i loko o nā ʻāpana, 1 tbsp. ʻalemona almond a i ka waiū pī, 1 tbsp. nā hua chia a i ʻole flaxseed lepo, kahi pinch o ka kinamona honua, a ʻelua a ʻekolu paha mau pahu hau.

ʻAina awakea: wahī Hummus

  • Hoʻokahi lavash (a i ʻole nā ​​ʻāpana palaoa āpau i koho ʻia) i kīkiʻi ʻia me 1/4 kīʻaha hummus, 1 kīʻaha spinach lau, 1/2 kīʻaha pepa ʻulaʻula, 1/2 ʻāpana kukama, a me 1/4 ʻāpana kāloti ʻoki ʻOlokaʻa a hauʻoli!

ʻO kaʻaina awakea: Protein, veggies, grains

  • 3 oz kope protein i koho ʻia, 1 a 2 mau kīʻaha i kuke ʻia i nā mea kanu o ke koho, 1/2 kīʻaha kuke i kuke ʻia i koho ʻia

Mea ʻai māmā (i kēlā me kēia manawa):

  • Hoʻokahi meaʻai holoʻokoʻa – e like me Larabar a i ʻole RXBar.

Lā 6

Kakahiaka: Scramble Veggie-egg

  • ʻElua mau hua moa holoʻokoʻa me ka ʻapu kīʻaha kīʻaha 1 kīʻaha, hoʻokahi kōmato nui, ʻokiʻoki ʻia, a me 1 / ʻehā mau ʻalalā. E kāwili i ka 1/4 cup kīʻaha mozzarella i kuʻi ʻia ma mua o ka lawelawe ʻana.

ʻO kaʻaina awakea: ʻO ka turkey puhi a me ka saladi pī keʻokeʻo

  • ʻO 21/2 kīʻaha lettuce kiʻekiʻe loa i koho ʻia me 3 oz. o ka umauma puhi paka, kahi hapalua o ka kukama i kālai ʻia, 1/4 kīʻaha kēpau, ninini ʻia nā pīni keʻokeʻo, hoʻokahi pea i ʻoki liʻiliʻi ʻia, 10 mau huaʻula ʻula me ka hua ʻole 11/2. ʻoki nā moa i kālua ʻia, a 11/2 tbsp. vinaigrette.

ʻAina awakea: noodles ānuenue

  • Hoʻokahi lawelawe (e pili ana i 2 mau kīʻaha), i hoʻopili ʻia me ka soba (buckwheat) noodles, tofu, a me nā mea kanu he nui.

Mea ʻai māmā (i kēlā me kēia manawa):

  • 1/2 kīʻaha wai mahu i loko o nā hua

Lā 7

Kakahiaka: ʻOatmeal

  • E hana i kahi kīʻaha i kuke ʻia me 1 i 2 mau kīʻaha o ke koho (e hoʻāʻo i nā hua maloʻoki e ʻokiʻoki i nā kumukūʻai a hoʻohui i ka kuke ʻana i ka oatmeal). E lawelawe me 1 kīʻaha o ka waiū momona momona ʻole a momona ʻole a i ʻole ka waiū waiū koho ʻole ʻia, a me 1/8 kīʻaha o nā nati a ʻanoʻano a i ʻole protein / momona momona o ke koho.

Lunch: Lunch i waho!

  • No kahi koho grab-and-go, e hele i Chipotle. E kauoha i kahi kīʻaha salakeke burrito me nā pīni ʻeleʻele, nā mea kanu o ka fajita, guacamole, salsa kalina-chile i kālua ʻia, a me ka salake kōmato.

ʻO kaʻaina awakea: Pasta vodka steak pasta

  • Hoʻokahi lawelawe o kēia mea hana ʻehā creamy vodka steak pasta

Mea ʻai māmā (i kēlā me kēia manawa):

  • Hoʻokahi ipu (ma kahi o 6 oz.) O ka yogurt maʻamau me 1/2 a 1 kīʻaha o nā hua i hui pū ʻia me 1/2 s. o ka meli

ʻO Alex Caspero, MA, RD, ka mea kākau o ʻIke Delish. ʻO ia kekahi kumu yoga a me ka loea hoʻokele kaumaha, me ka nānā nui ʻana i ke kōkua ʻana iā ʻoe e hoʻomohala i kahi pilina olakino me kāu meaʻai, e ʻimi nei i kāu "kaona hauʻoli." E hāhai iā ia ma Twitter @kanialoha!

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