Hana i nā Mea ʻai Negative-Calorie? ʻOiaʻiʻo vs. Fiction

Anter

• He aha nā meaʻai maikaʻi ʻole?
• Mea ʻai maʻamau
• ʻAʻohe Mea ʻai maikaʻi ʻole maikaʻi-Calorie
• Nā Kalepona i hoʻohana ʻia e nau i ka meaʻai
• Nā Kalena i hoʻohana ʻia e ʻeli i ka meaʻai
• He aha e pili ana i nā huahana Zero-Calorie?
• Nui nā meaʻai Nutrient-Rich a me Low-Calorie
• Pahuhopu no nā Mea ʻai Nutrient-Rich
• Ka Laina Lalo

ʻO ka hapanui o ka poʻe ʻike e noʻonoʻo i kā lākou lawe ʻana i ka calorie ke hoʻāʻo e nalo a loaʻa ka kaumaha.

ʻO ke ana kahi ana o ka ikehu i mālama ʻia i nā meaʻai a i ʻole nā ​​aʻa o kou kino.

ʻO nā ʻōlelo maʻamau no ka hoʻoliʻiliʻi kaumaha e nānā i ka ʻai ʻana i nā calori liʻiliʻi a i ʻole ka hoʻohana ʻana i nā mea i mālama ʻia o kāu calorie ma o ka hoʻoikaika kino.

Ua lilo kekahi mau meaʻai i mea makemake ʻia i nā papa hana hoʻoliʻiliʻi no ka mea ua manaʻo ʻia he "calorie-maikaʻi ʻole," ʻo ia hoʻi e lilo ana kāu mau calorie i ka ʻai ʻana iā lākou.

ʻ tellslelo kēia ʻatikala iā ʻoe i ka mea e pono ai ʻoe e ʻike e pili ana i nā meaʻai maikaʻi ʻole-calorie, ʻo ia hoʻi inā hiki iā lākou ke kōkua iā ʻoe e lilo i ka paona.

He aha nā meaʻai maikaʻi ʻole?

Hāʻawi ka meaʻai i kou kino i nā ʻano meaola like ʻole, me nā ʻāpana nui ʻekolu e hoʻopau ai i ka ikehu i ke ʻano o nā calorie: carbs, fat and proteins.

Pono kou kino e hoʻolilo i ka ikehu i mea e ʻeli a hana i nā meaʻai āu e ʻai ai. ʻO ka nui o ka ikehu e koi ʻia ma muli o ka meaʻai (1).

ʻO ka huaʻōlelo maikaʻi-calorie ʻai e kuhikuhi pinepine i kahi meaʻai i manaʻo ʻia e lawe i nā calorie e ʻai, ʻeli a hana ma mua o ka mea maoli a hāʻawi i kou kino.

Inā loaʻa kēia mau meaʻai, hiki iā ʻoe ke lilo i ke kaupaona ma ka ʻai ʻana iā lākou, ʻoiai e hoʻohana ana ʻoe i nā mea ʻoi aku ka nui o nā calorie e ʻai ana a me ka ʻeli ʻana iā lākou ma mua o ka loaʻa mai kā lākou ʻike i ka calorie.

Mea ʻai maʻamau

ʻO nā meaʻai e paipai ʻia ma ke ʻano he calorie-maikaʻi ʻole nā ​​hua a me nā lau me ka wai kiʻekiʻe.

ʻO kekahi mau laʻana kikoʻī nā:

• Seleri: 14 calories ma ke kīʻaha (100 gram), 95% wai ()
• Kāloti: 52 calories i kēlā me kēia kīʻaha (130 gram), 88% wai ()
• Lettuce: 5 calories i kēlā me kēia kīʻaha (35 gram), 95% wai ()
• Broccoli: 31 calories ma ke kīʻaha (90 gram), 89% wai ()
• Hua waina: 69 calories ma ke kīʻaha (230 gram), 92% wai ()
• ʻO Tomato: 32 calories ma ke kīʻaha (180 gram), 94% wai ()
• Kukama: 8 mau calorie ma ke kīʻaha (50 gram), 95% wai ()
• Mākala: 46 calories ma ke kīʻaha (150 gram), 91% wai ()
• Mele: 53 calories i kēlā me kēia kīʻaha (110 gram), 86% wai ()

ʻO nā huaʻai a me nā mea kanu like ʻē aʻe, e like me nā lemona, nā kāpena, nā hua a i ʻole nā ​​zucchini, i hui pū ʻia i kēia mau papa inoa.

ʻOiai loaʻa i kēlā me kēia o nā meaʻai nā calorie, ʻo ka nīnau inā paha ʻaʻole e hoʻohana kou kino i nā mea ʻoi aku ka nui ma mua o ka ʻai o nā meaʻai.

Pono nā meaʻai maikaʻi-calorie i ka nui o ka ikehu e ʻeli a hana ma mua o kā lākou e hāʻawi ai i kou kino. ʻO nā hua a me nā mea kanu me ka wai kiʻekiʻe a me kekahi mau calorie e kūʻai pinepine ʻia ma ke ʻano he calorie-maikaʻi ʻole.

ʻAʻohe Mea ʻai maikaʻi ʻole maikaʻi-Calorie

ʻOiai he ʻoiaʻiʻo ka hānai o ka hapa nui o kēia mau meaʻai, ʻaʻole paha he calorie maikaʻi ʻole kekahi o lākou.

Loaʻa i kēlā me kēia o lākou i nā calories, a ʻaʻohe mea hōʻike e kākoʻo i ka manaʻo e koi ana lākou i ka ikaika e ʻai ai, ʻeli a hana ma mua o kā lākou e hoʻolako ai.

Nā Kalepona i hoʻohana ʻia e nau i ka meaʻai

Manaʻo kekahi poʻe inā hiki i ka ikehu i lilo i ka wā o ka nau ke kōkua i ka hāʻawi ʻana i kahi calorie maikaʻi ʻole.

Ua hōʻike ʻia kahi nui o ka noiʻi ʻana e hoʻonui ana ka nau ʻana i ka nau i ka ikaika i hoʻohana ʻia e kou kino ma kahi o 11 calories i kēlā me kēia hola (11).

No laila, ʻo ka nui o ka ikehu āu e hoʻohana ai i loko o kekahi mau minuke o ka chewing celery a i ʻole nā ​​meaʻai ʻē aʻe he liʻiliʻi paha ia a ʻaʻole nui paha.

Nā Kalena i hoʻohana ʻia e ʻeli i ka meaʻai

ʻOiai he ʻoiaʻiʻo e hoʻohana ana kou kino i nā calories e hana i nā meaʻai, ʻoi aku ka helu o nā calorie i hoʻohana ʻia ma mua o nā meaʻai calorie e hāʻawi ai ().

ʻO ka ʻoiaʻiʻo, ka nui o ka ikehu e hoʻohana ai kou kino e hana i nā meaʻai e wehewehe pinepine ʻia ma ke ʻano he pākēneka o nā calorie āu e ʻai ai a ua hoʻokaʻawale ʻokoʻa ʻia no nā kālaki, nā momona a me nā protein.

ʻO kahi laʻana, ʻo ka ikehu i hoʻohana ʻia e hana i nā meaʻai e pili ana iā 5-10% o nā calorie i loaʻa i ka meaʻai no nā kalaka, 0-5% no ka momona a 20-30% no ka protein (1).

ʻO ka hapa nui o nā meaʻai maikaʻi-calorie i haku ʻia me ka wai a me nā kāpena, me ka momona a protein paha.

ʻAʻole paha ka ikehu i hoʻohana ʻia e ʻeli i kēia mau meaʻai i mea kiʻekiʻe loa ma mua o nā meaʻai ʻē aʻe i hoʻokumu ʻia i ka carb, ʻoiai ʻaʻole kēia i aʻo ʻia me ka kikoʻī.

He aha e pili ana i nā huahana Zero-Calorie?

ʻIke like me nā meaʻai calorie-ʻole, nā mea zero-calorie - e like me ka wai anuanu - hoʻolaha pinepine ʻia e like me ka hoʻonui ʻana i ka metabolism.

Kākoʻo kekahi mau noiʻi i nā hoʻonui liʻiliʻi o ka metabolism no kekahi manawa pōkole ma hope o ka inu ʻana i ka wai anuanu.

Eia nō naʻe, ʻuʻuku ka nui o ka hoʻonui ʻana, mai kahi o 3-24 mau calorie ma mua o hoʻokahi hola (13,,).

E like me ka nau ʻana, inu ka wai anuanu i kekahi mau calorie. Eia nō naʻe, ʻaʻole e hoʻonui ka hopena o nā hopena liʻiliʻi i nā calories i puhi ʻia e kou kino.

ʻOiai hoʻohana ʻia kekahi mau calorie e nau, ʻai a hana i nā meaʻai, he hapa paha ia o nā calorie i hāʻawi ʻia e ka meaʻai - ʻoiai no nā meaʻai calorie-maikaʻi ʻole. ʻO ka inu ʻana i ka wai anuanu e alakaʻi i ka liʻiliʻi, hoʻonui i ka manawa pōkole i ka hoʻohana ʻana i ka ikehu.

Nui nā meaʻai Nutrient-Rich a me Low-Calorie

ʻOiai ʻaʻohe paha nā meaʻai calorie maikaʻi ʻole, ʻo ka hapa nui o nā meaʻai i hāpai pinepine ʻia ma ke ʻano he calorie-maikaʻi ka momona.

He aha hou aʻe, ma muli o kā lākou calorie haʻahaʻa a me nā wai o ka wai kiʻekiʻe, hiki iā ʻoe ke ʻai pinepine i kahi nui o kēia mau meaʻai me ka ʻai ʻole ʻana i nā calorie.

Ma waho aʻe o nā meaʻai i helu ʻia ma mua o kēia ʻatikala, eia kekahi mau huaʻai a me nā mea kanu ʻē aʻe i waiwai i nā mea momona akā haʻahaʻa i nā calories.

• Kale: He 7 wale nō calories i kēlā me kēia kīʻaha (20 gram), akā piha me nā huaora A, K a me C, a me kekahi mau minelala (, 17).
• Blueberry: Loaʻa i loko o 84 calories i kēlā me kēia kīʻaha (150 gram) a he kumu maikaʻi nā wikamina C a me K, a me ka manganese mineral (18).
• ʻUala: Nā waihona i loko o 58 mau kīʻaha no kēlā me kēia kīʻaha (75 gram) a he waiwai maikaʻi nā potassium a me nā huaora B6 a me C (, 20).
• ʻO Raspberries: Loaʻa nā 64 calories i kēlā me kēia kīʻaha (125 gram) a he mau kumuwaiwai maikaʻi nā wikamina C a me nā manganese (21).
• Spinach: E like me kale, he 7 wale nō calories i kēlā me kēia kīʻaha (30 gram) me nā huaora K a me A, a me nā huaora a me nā minelala ʻē aʻe ().

Ma kahi o nā kumu protein, eia kekahi mau koho haʻahaʻa-calorie, waiwai-momona.

• Salemona: Loaʻa i loko o 121 mau kalori a me 17 mau kolamu o ka protein no 3-auneke (85-gram) e lawelawe ana a piha me nā omega-3 fatty acid a me nā huaora ().
• ʻO ka umauma moa: Loaʻa i loko o 110 a me 22 mau kolamu o nā protein i 3-auneke (85-gram) e lawelawe ana ().
• Yogurt Helene Plain: Loaʻa i kahi ʻano momona ʻole nā ​​100 calories a me 16 gram o ka protein i kēlā me kēia 6-auneke (170-gram) e lawelawe ana ().
• Hua holoʻokoʻa: Loaʻa he 78 mau calorie a me 6 mau kolamu o ka protein i kēlā me kēia hua manu, a me nā huaora, nā minelala a me nā momona unsaturated ().
• ʻO ka puaʻa puaʻa: Nā waihona i loko o ka 91 a me ka 15 gram o ka protein i 3-auneke (85-gram) e lawelawe ana, a me nā huaora B a me nā minelala ().

Hiki ke loaʻa nā momona momona i loko o nā kumuwaiwai protein i luna, a me nā meaʻai a me nā aila ʻē aʻe.

ʻOiai ʻoi aku ka momona o ka momona ma ka gram ma mua o ka protein a me ka carbs, nui nā kumu o ka momona olakino ʻaʻole haʻahaʻa e like me nā kalboma a me nā meaʻai protein i luna aʻe. Eia nō naʻe, ʻo nā momona kahi ʻāpana koʻikoʻi o ka papaʻai olakino (28).

ʻOiai ʻaʻole lākou he calorie maikaʻi ʻole, he nui nā huaʻai a me nā mea kanu i haʻahaʻa i ka nui o ka calories a waiwai i nā mea momona. Aia kekahi ʻano o nā kumuwaiwai protein haʻahaʻa-kalori i ʻūlū ʻia me nā meaola ʻē aʻe.

Pahuhopu no nā Mea ʻai Nutrient-Rich

ʻO kahi papaʻai e hoʻopili ana i nā ʻano meaʻai āpau-waiwai āpau e pono ai no ka pohō kaumaha a me ke olakino holoʻokoʻa (, 30).

Nui a maikaʻi nā mea maikaʻi i nā meaʻai āpau ma mua o nā meaʻai i hoʻoponopono ʻia.

Loaʻa i nā meaʻai āpau ka nui o nā huaora, nā minelala, a me nā mea hoʻohui pono ʻē aʻe ma mua o nā meaʻai i hana ʻia ().

Hiki i kēia mau meaʻai ke kōkua iā ʻoe e ola i kahi ola ʻoi aku ka olakino (31,).

Hoʻohui ʻia, hiki i kou kino, i ka ʻoiaʻiʻo, ke hoʻohana i nā mea ʻoi aku ka nui o ka digesting i nā meaʻai āpau ma mua o nā meaʻai i hana ʻia

Ua ʻike ʻia hoʻokahi noiʻi ua 20% o nā calorie i loko o ka papaʻai meaʻai holoʻokoʻa i hoʻohana ʻia e ʻeli a hana i kēlā pāʻina, ke hoʻohālikelike ʻia me 10% wale nō no kahi pāʻina hana ().

ʻO ka mea nui, ke kia ʻana i ka papa inoa wae ʻia o nā meaʻai maikaʻi-calorie i kuhi ʻia e hōʻalo ai ʻoe i nā meaʻai ʻē aʻe e hāʻawi iā ʻoe i nā mea momona nui.

ʻO kahi laʻana, ʻaʻohe mea protein a momona paha o nā papa inoa ma nā papa inoa maikaʻi-calorie, a he mea nui ia mau mea ʻelua no kou olakino.

ʻO ka mea hou aʻe, ʻo nā meaʻai kikoʻī i helu ʻia i kēia ʻatikala e hōʻike wale ana i kahi ʻāpana o nā mea ʻono, nā calorie haʻahaʻa a pau i hiki iā ʻoe ke leʻaleʻa ma ke ʻano he papaʻai maikaʻi.

Ma kahi o ka nānā ʻana i ka papa inoa i wae ʻia o nā meaʻai calorie-maikaʻi ʻole, ʻoi aku ka maikaʻi e hoʻokūkū i ka ʻai ʻana i nā meaʻai āpau i hiki ke kākoʻo i kou olakino holoʻokoʻa, me nā meaʻai e hāpai i kahi kaupaona olakino olakino.

Ka Laina Lalo

ʻO nā meaʻai maikaʻi-calorie i ʻōlelo ʻia e lawe i nā calorie hou aku e ʻai, ʻānai a hana ma mua o ka hāʻawi ʻana i kou kino.

ʻO lākou nā mea kanu haʻahaʻa a me nā hua liʻiliʻi me ka wai kiʻekiʻe.

Eia nō naʻe, ʻaʻole paha he ʻano maikaʻi ʻole-calorie kekahi o kēia mau meaʻai, ʻoiai lākou e lilo i ʻāpana o kahi papaʻai momona, olakino.

Ma mua o ka nānā ʻana i nā meaʻai kikoʻī i manaʻo ʻia e hoʻopunipuni i kou kino i ka puhi ʻana i nā mea ʻoi aku ka nui ma mua o ka mea e hoʻopau ai, e ʻimi e ʻoliʻoli i nā ʻano meaʻai momona.