6 mau meaʻai e kōkua i ka hoʻonui ʻana i kāu metabolism no ka maikaʻi

Anter

• He aha ke ʻano o ka hīnaʻi e hoʻonui ai i ka metabolism
• Hoʻohua
• Palaka
• Mea ʻaʻai pantry
• Nā mea ʻala a me nā aila
  
• Salemona me kahi aniani blueberry
• Nā Pono:
• Kuhikuhina:
• ʻO ka moa a me ka berena ʻokiʻoki koki ʻia
• Nā Pono:
• Kuhikuhi
• ʻO Kale a me butternut squash salad me ka quinoa
• Nā Pono:
• Kuhikuhina:
• ʻO nā kīʻaha kōleka matcha ʻeleʻele
• Nā Pono
• Kuhikuhi
• ʻElua mau'ākena hoʻonui hoʻonui i ka metabolism
• Matcha smoothie
• Nā Pono:
• Kuhikuhina:
• Nut butter a me ka jelie smoothie
• Nā Pono:
• Kuhikuhina:
• Pehea e kūpono ai i nā makemake o kou kino
• 1. Hoʻomaʻamaʻa pinepine
• 2. E hoʻomau me ka protein
• 3. Pale i ka hoʻēmi ʻana i ka loaʻa o ka calorie
• Hōʻailona kou kino i kahi metabolism lohi
  

E hoʻomaka i kāu metabolism i kēia pule

Ua lohe paha ʻoe i ka ʻai ʻana i nā meaʻai momona, akā pehea e holo pono ai kēia pilina meaʻai-metabolism? ʻAʻole wale ka meaʻai no ka hoʻoulu ʻana i ka ulu o ka mākala a i ʻole ka hāʻawi ʻana i ka ikehu e hōʻoia ai ke puhi nei ʻoe i nā calories.

Aia nō he nui aʻe o nā papa i ka hana o kēia pilina, a hiki i nā ala ʻike ʻole a pau e mālama ai kou kino i kāu meaʻai. Ma waho o ka nau, ke lawe nei kou kino, ʻeli, a me ka omo ʻana i ka mea āu e ʻai ai (me ka mālama ʻana i ka momona), ke hana nei nō ia i kāu metabolism.

E noʻonoʻo i kou kino e like me ke kaʻa. Aia ka maikaʻi o kāu holo i ka nui o nā kumu: ehia mau makahiki (kou mau makahiki), ka manawa hea ʻoe e lawe ai iā ia (hoʻoikaika kino), ka mālama ʻana i kāna mau ʻāpana (ka nui o nā mākala), a me nā ʻaila (meaʻai).

A e like me ke ʻano o ka maikaʻi o ke kōkō e holo ana i loko o ke kaʻa e hiki ai ke hoʻopili i ka neʻe ʻana, ke ʻano o nā meaʻai āu e ʻai ai e hoʻopili i nā ala āpau o kou kino.

Hōʻike ka Metabolism i nā hana kemika e hana nei i loko o kou kino e mālama iā ʻoe i ke ola a me ka ulu. Hoʻoholo pū ia i ka nui o nā calorie āu e kuni ai i ka lā hoʻokahi. Inā loaʻa i kou kino ka wikiwiki wikiwiki, puhi koke ia i nā calories. A ʻo ka ʻaoʻao ʻē aʻe no kahi metabolism lohi. I ko mākou mau makahiki, lohi mākou i kā mākou ʻōwili i kumu e lohi ai kēia mau hana metabolism.

ʻAʻole ia he manaʻo e ʻai wale ʻoe i nā meaʻai āpau a i ʻole i ka papaʻai koʻikoʻi. Ma hope o nā mea āpau, ʻo ka ʻai ʻana i ka meaʻai like no 30 mau lā ke hana i kou kino e lohi a hōʻino paha i kou pilina me ka meaʻai. ʻO ke kumu wale nō ia e loaʻa ai ka pōmaikaʻi o kāu metabolism mai ka hoʻololi ʻana i nā meaʻai kiʻekiʻe.

Inā mākaukau ʻoe e hāʻawi i kou kino i kahi metabolic maikaʻi hou me ka meaʻai, e hāhai i kā mākou papa inoa kūʻai no hoʻokahi pule. Eia ke kuke ʻana i ka ʻino ma ka lumi kuke no laila ke holo nei kāu metabolism i ka maikaʻi.

He aha ke ʻano o ka hīnaʻi e hoʻonui ai i ka metabolism

Koho ʻia kēia mau mea i loko o ka noʻonoʻo no ka maʻalahi, ka hiki ke loaʻa, a me ka maʻalahi - ʻo ia hoʻi inā makemake ʻoe e huki i kāu iho pono ponoʻī, nā hoʻomoʻi hoʻomāhuahua ʻana i ka metabolism, hiki iā ʻoe!

Ma ka papa inoa ma lalo nā mea e hoʻopili ai i kāu pantry, akā paipai mākou e pālua (a i ʻole ʻekolu) a hoʻomākaukau i mua no laila ʻaʻole ʻoe e hopohopo e pili ana i ka mea e ʻai ai i ka pule āpau.

Hoʻohua

• blueberry
• raspberries
• kale
• ʻoki kua butternut ʻoki mua ʻia
• ʻakaʻaka keʻokeʻo
• romaine
• lemona

Palaka

• sāmona
• moa

Mea ʻaʻai pantry

• syrup maple
• ʻO Dijon mākeke
• ʻaila avokado
• waina ʻulaʻula vinaigrette
• pecans
• cranberry maloʻo
• ʻaukā kokoleka pouli
• unuhi vanilla
• pata niu
• pauka matcha

Nā mea ʻala a me nā aila

• paʻakai
• ka pepa
• aloha
• kaukani

Salemona me kahi aniani blueberry

ʻO kekahi o nā kīʻaha ʻono loa nā mea e hana i kahi ʻono ikaika me kahi mea liʻiliʻi.

Lawe kēia kīʻaha i ka mea ʻono hou, kūlohelohe o ka salona i hopu wale ʻia a kau ʻia me ka ʻono o nā blueberry. Hoʻohui i kekahi mau mea hoʻohui e hoʻohui pū a loaʻa iā ʻoe kahi ipu nani nani a ʻono hoʻi e hoʻouluulu ai.

Lawelawe: 2

Manawa: 20 mau minuke

Nā Pono:

• hoʻokahi steak salmon hopu hihiu 8-auneke
• wai o 1/2 lemona
• 1 mau blueberry kīʻaha
• 1 tbsp syrup maple
• 1 tsp. aloha
• 1 tsp. kaukani

Kuhikuhina:

1. Hoʻopau i ka umu i 400ºF.
2. Ma ka pepa bakena i hoʻopaʻa ʻia me ka pepa pepa, e hoʻohui i ka ʻili salemona i lalo.
3. E kaomi i ka wai lemon ma luna o ka salemona, e kāpīpī me ka paʻakai a me ka pepa e ʻono ai, a hoʻomoʻa no 15 mau minuke a hiki i ka palu ʻana o ka salemona me kahi puna.
4. ʻOiai ke hoʻomoʻa ʻia ka salemona, e hoʻomoʻi i nā blueberry a me ka syrup maple i kahi ipu liʻiliʻi ma luna o ka wela mehana a hoʻowali i kekahi manawa. E ʻae i ka hui e kō a hiki i ka manawa e hoʻoliʻiliʻi ai ka wai i ka hapalua.
5. Wehe i ka wela a hoʻoulu i ka allspice a me ka ginger.
6. Hoʻolahalaha kūlike i ka salemona a luna me ka aniani blueberry.
7. E lawelawe me kahi ʻaoʻao o ka laiki cauliflower a i ʻole sāleta a ʻoliʻoli!

ʻO ka moa a me ka berena ʻokiʻoki koki ʻia

ʻO kahi mea nui i ka hoʻokumu ʻana i ka salakeke kūpono ke kaulike ʻana ʻaʻole wale i ka nui o nā mea hoʻohui, akā i nā ʻono hoʻi. Me kēia salakeke, hoʻoliʻiliʻi nani ka ʻono succulent o ka moa me ka acidity huali o nā hua.

Ma hope o ka hoʻohuihui ʻana i kēia mau mea me kekahi mau mea hana ʻē aʻe ma luna o kahi moena o romaine, loaʻa iā ʻoe kahi salakeke kaulike piha i nā ʻono ʻokoʻa e hoʻonāukiuki i kāu mau mea ʻono a māʻona i kou pololi.

Lawelawe: 2

Manawa: 40 mau minuke

Nā Pono:

• 2 umauma moa ʻole ʻole
• 3-4 kīʻaha romaine, ʻokiʻoki
• 1/4 onion keʻokeʻo, diced
• 1 mau blueberry kīʻaha
• 1 kīʻaha raspberry
• 1/4 kīʻaha cranberry maloʻo
• 1/4 kīʻaha pecan, ʻokiʻoki

No ka vinaigrette:

• 1 tsp. Dijon
• 1 / 2-1 s. ʻaila avokado
• 1/2 kīʻaha. waina ʻulaʻula vinaigrette
• kai paʻakai a me ka pepa, e ʻono

Kuhikuhi

1. Preheat umu i 350ºF.
2. Ma ka pepa bakena i hoʻopaʻa ʻia me ka pepa pepa, e hoʻomoʻi i nā umauma moa a hoʻomoʻa no 35 mau minuke a hiki i ka moa i hōʻea i ka mahana o 165ºF.
3. ʻOiai ke hoʻomoʻa ʻana i ka moa, e hoʻohui i nā mea pono āpau no ka vinaigrette i ka blender wikiwiki, kāwili ʻia a hui maikaʻi ʻia.
4. Ke pau ka moa i ka hoʻomoʻa ʻana, ʻokiʻoki iā ia i mau ʻāpana a hoʻokaʻawale.
5. I loko o kahi pola nui, e hoʻomoʻi i ka romaine, ka moa, nā hua, nā pecan, a me nā aniani keʻokeʻo a me nā ʻōmole me ka lole. Kiola e hoʻohui, lawelawe, a leʻaleʻa!

ʻO Kale a me butternut squash salad me ka quinoa

Inā ʻoe e ʻimi nei i kahi mea hoʻonoono a i mea ʻai paha, ʻo kēia kale a me ka butternut squash saladi ke kīʻaha maikaʻi loa e kinai ai i kou mau pōloli a hoʻopiha hou i kou kino me nā mea momona koʻikoʻi. Maʻalahi e hana a mālama pono i nā koena a i ʻole ka hoʻolālā papaʻai i loko o kāu pule.

Lawelawe: 2

Manawa: 40 mau minuke

Nā Pono:

• 1 kīʻaha quinoa, kuke i ka wai a i ʻole ka moa moa
• 2 kīʻaha kale, lomilomi
• 2 kīʻaha butternut paʻi, ʻoki mua

No ka vinaigrette:

• 1/2 tsp. Dijon
• 1/2 kīʻaha. syrup maple
• 1/2 kīʻaha. ʻaila avokado
• 1/2 tsp. waina ʻulaʻula vinaigrette

Kuhikuhina:

1. Preheat umu i 400ºF.
2. Ma ka pepa bakena i hoʻopaʻa ʻia me ka pepa pepa, e hoʻomoʻi i ka palaoa butternut a hoʻomoʻa no 30 mau minuke, a i ʻole a palu ka fork.
3. ʻOiai e hoʻomoʻa ana i ka palaʻai butternut, e hoʻohui i nā mea hana āpau no ka vinaigrette i ka blender wikiwiki, kāwili ʻia a hui maikaʻi ʻia.
4. I loko o kahi pola waena, e hoʻohui i ka kale, kāwili i ka lole, a lomilomi i nā mea ʻelua a hiki i ka male ʻana. E hoʻokomo i loko o ka pahu hau a hiki i ka mākaukau e hoʻohana.
5. Ke pau ka palaoa butternut i ka hoʻomoʻa ʻana, e kiʻi i ʻelua mau pola a puʻunaue like i ka kale a me ka quinoa, a laila hoʻohui i ka palaʻai butternut. E lawelawe a hauʻoli!

ʻO nā kīʻaha kōleka matcha ʻeleʻele

Ma hope o ka pau ʻana o kāu ʻaina awakea, ʻike ʻole ʻoe i kēlā ʻono keu no kahi mea ʻono hōʻoluʻolu lawehala e kiʻekiʻe ai ka pāʻina. ʻO ka hopena maikaʻi loa kēia mau kīʻaha kōleʻele matcha pata.

Hāʻawi kēia mau mea ʻai nahu i kahi kaulike nani ma waena o ke kokoleka pouli a me ka matcha a hāʻawi i kahi leʻaleʻa momona i ka hopena o ka ʻai.

Lawelawe: 2

Manawa: 30 mau minuke

Nā Pono

• hoʻokahi pākeke kokoleka pouli 3.5-auneke (80% a ʻoi paha)
• 1 tbsp ʻaila niu
• 1/2 tsp. lawe vanilla (ʻaʻole ʻona)
• 1 tbsp syrup maple
• 1 scoop matcha pauka
• 1/4 kīʻaha niu, i hoʻoheheʻe ʻia

Kuhikuhi

1. I loko o kahi ipu liʻiliʻi ma kahi wela mehana, hoʻoheheʻe i ka kokoleka a me ka aila niu.
2. Ke hoʻoheheʻe ʻia, hemo mai ka wela a hoʻoulu i ka vanilla.
3. E ninini i ka hapalua o ka hui i loko o kahi pahu mini-muffin i uhi ʻia a waiho i loko o ka pahu hau.
4. I loko o kahi pola waena e hoʻohui i ka niu niu, syrup maple, a me ka pauka matcha, e hoʻāla pū a hiki i ka hana ʻia ʻana o kahi pāʻū (e hoʻonui i ka pauka matcha inā pono).
5. Wehe i ka ipu muffin mai ka pahu hau a hāʻawi like i ka paʻi matcha, a laila luna me ke kokoleka i koe. E hoʻihoʻi i loko o ka pahu hau a i ʻole ka pahu hau a hoʻonohonoho a mākaukau paha e ʻai!

ʻElua mau'ākena hoʻonui hoʻonui i ka metabolism

Inā makemake ʻoe e hoʻonui i kāu ʻike metabolism-hoʻonui i ka hoʻolālā papaʻaina, hele mau nā mea leʻaleʻa no kahi kakahiaka kakahiaka a i ʻole kahi meaʻai māmā.

Matcha smoothie

Lawelawe: 2

Manawa: 5 mau minuke

Nā Pono:

• 3 mau kīʻaha nut waiū i koho ʻia
• 2 scoops matcha pauka
• 2 tsp. syrup maple
• 1/4 tsp. unuhi vanilla
• 1-2 mau kīʻaha hau

Kuhikuhina:

1. Hoʻohui i nā mea hoʻohui āpau i ka blender wikiwiki, kāwili ʻia a hui maikaʻi ʻia.
2. E lawelawe a hauʻoli!

Nut butter a me ka jelie smoothie

Lawelawe: 2

Manawa: 5 mau minuke

Nā Pono:

• 3 mau kīʻaha nut waiū i koho ʻia
• 1 tbsp nut bata o ke koho
• 1 maiʻa paʻa
• 1/2 kīʻaha blueberry
• 1/2 kīʻaha raspberry
• 1 1/2 tsp. flax honua (ponoʻole *)
• 1 1/2 tsp. maple syrup (ponoʻole *)

Kuhikuhina:

1. Hoʻohui i nā mea pono āpau i kahi blender wikiwiki, kāwili ʻia a hui maikaʻi ʻia.
2. E lawelawe a hauʻoli!

Pehea e kūpono ai i nā makemake o kou kino

1. Hoʻomaʻamaʻa pinepine

Ma mua o nā loli o ka papaʻai, he kī nui i ke ola ʻana i kāu metabolism. E like me ka mea i ʻōlelo ʻia ma mua, hiki i ka hoʻoikaika kino a me ka puʻupuʻu puʻupuʻu ke hāʻawi i kāu metabolism i mea hoʻonui.

ʻOiai ʻo ka hele wāwae maʻamau a jogging paha no 20-30 mau minuke ʻelua a ʻekolu mau manawa o ka pule e hiki ke hana i kahi hopena nui i kāu pae ikehu.

2. E hoʻomau me ka protein

ʻO ka wahie i kou kino me nā meaʻai kūpono he mea hoʻololi pāʻani nui ia. ʻO kekahi o kēlā mau meaʻai he kumu protein.

Hoʻonui nā protein i kāu helu metabolic e. Ke hoʻopau ʻoe i nā meaʻai me ka protein, hāʻawi lākou iā ʻoe i ka ikehu me ke kōkua pū ʻana iā ʻoe e hoʻopiha no kahi manawa lōʻihi, e kōkua pū ana me.

3. Pale i ka hoʻēmi ʻana i ka loaʻa o ka calorie

Manaʻo ka poʻe he nui ʻo ka hōʻemi ʻana i kā lākou ʻai calory no nā manawa lōʻihi e hopena ai i ka pohō wikiwiki.

ʻOiai he ʻoiaʻiʻo paha kēia, ʻo ka mea a lākou e ʻike ʻole ai hiki ke maʻalahi ʻia i ka plethora o nā pilikia olakino, me nā mea o ka metabolism lohi.

Hōʻailona kou kino i kahi metabolism lohi

• loaʻa kaupaona a i ʻole hiki ʻole ke lilo i ka paona
• luhi
• ʻeha poʻo poʻo pinepine
• libido haʻahaʻa
• ʻili maloʻo
• ohu lolo
• poho lauoho

He mea nui e hoʻomaopopo inā inā e ʻike ana ʻoe i kekahi o kēia mau ʻōuli, pono ʻoe e nānā mau me kāu mea mālama ola. ʻO ka loaʻa ʻana o hoʻokahi a ʻoi paha o kēia mau ʻano e kapa ʻia ai ka maʻi metabolic, kahi e hoʻonui ai i kou makaʻi no nā maʻi koʻikoʻi e like me ka maʻi puʻuwai, hahau, a i ʻole ka maʻi kō.

Ke hiki mai i ka mālama ʻana i ka maʻi metabolic, e paipai pinepine kāu kauka i nā loli nohona. E hoʻomaka maikaʻi ana ka hele ʻana me kēia papa kūʻai.

He mea paʻi kiʻi ʻo Ayla Sadler, stylist, hoʻomohala hoʻomākaukau, a me ka mea kākau i hana pū me nā hui alakaʻi he nui i ka ʻoihana olakino a olakino. Noho ʻo ia i kēia manawa ma Nashville, Tennessee, me kāna kāne a me kāna keiki kāne. Ke hiki ʻole ʻo ia i ka lumi kuke a i ʻole ma hope o ke kāmela, hiki paha iā ʻoe ke ʻike iā ia e puni ana i ke kūlanakauhale me kāna keiki kāne. Hiki iā ʻoe ke loaʻa hou aʻe o kāna hana ma aneʻi.