Pono ʻoe e hoʻōki i ka hana ʻana i hoʻokahi manawa a no nā mea āpau

Anter

• ʻ Tipleloʻai maikaʻi ʻole 1: E ʻai i ka mea liʻiliʻi a puhi i nā calorie keu inā makemake ʻoe e lilo i ka paona.
• ʻ Dileloʻai maikaʻi ʻole 2: momona ka momona.
• ʻ Dileloʻai maikaʻi ʻole 3: Mai ʻai i nā hua manu no ka mea hoʻonui lākou i ka cholesterol.
• Manaʻo kōkua maikaʻi ʻole 4: Mai ʻai iki ma hope o ka hola 8 o ke ahiahi.
• Manaʻo kōkua maikaʻi ʻole 5: hoʻomaka ka ʻai ʻana i ka ʻaina kakahiaka i kāu metabolism.
• Nānā no

Low-carb a i ʻole ka momona momona? Paleo a vegan paha? ʻEkolu pāʻina pāhāhā i ka lā a ʻelima paha ʻai liʻiliʻi? Aia ka jure i ka pono o nā ʻano papaʻai makemake nui ʻia, a ma ke ʻano he dietitian i hoʻopaʻa inoa ʻia a me kahi blog blog meaʻai olakino, lohe wau iā lākou āpau. Akā ʻo ka laki, ua hele mamao mākou i nā makahiki he 20 i hala iho nei a loaʻa iā mākou kekahi mau pane paʻa e pili ana i nā manaʻoʻiʻo i kākoʻo ʻole ʻia akā i manaʻoʻiʻo nui ʻia. (Heluhelu: Ma muli wale nō o ka hoʻomākeʻaka ʻana o kāu hoa hana e pili ana i kēia meaʻai hoʻopau hou, ʻaʻole ia he olakino a maikaʻi paha ia iā ʻoe.) ʻO kēia kekahi o nā ʻōlelo aʻoaʻo meaʻai a me nā moʻolelo aʻu i maʻi loa i ka lohe.

ʻ Tipleloʻai maikaʻi ʻole 1: E ʻai i ka mea liʻiliʻi a puhi i nā calorie keu inā makemake ʻoe e lilo i ka paona.

ʻAʻole maʻalahi ka pohō kaumaha e like me ka pilikia makemakika papa kolu. Hoʻoholo ʻia kou kaumaha e nā ʻano kumu like ʻole mai nā calories āu e ʻai ai. ʻO nā mea e like me ka makahiki, ke kāne, ka lāhui, ka pae o ka hana, a me nā genetics āpau e hoʻohuli i kāu metabolism maoli. ʻO koʻu manaʻo, loaʻa iā mākou a pau kēlā hoaaloha hiki ke ʻai i ka ʻai ʻana o McDonald's hash browns i kēlā me kēia pule a ʻaʻole loaʻa ka paona, ʻeā? Pehea e hana ai inā he pāʻani helu kūpono?

Ma waho o ka nānā ʻole ʻana i nā ʻokoʻa metabolic pākahi, ka hoʻomaʻalahi ʻana i ka pohō kaumaha i ka hoʻomaʻamaʻa ʻana i ka calorie e ʻoi aku ka pōʻino ma mua o ka maikaʻi. I ka mea kaulana ʻO Lalo Nui loa no ka laʻana, ua ʻike nā mea noiʻi ʻo ka hoʻopaʻa ʻana i nā calorie no ka pohō kaumaha e hoʻolōʻihi i ka metabolism o kekahi i mea e pono ai ʻoe e hoʻemi hou i nā calorie i kahi haʻahaʻa haʻahaʻa e mālama ai i ka pohō kaumaha. I nā huaʻōlelo ʻē aʻe, inā he hoʻokūkū paha ʻoe Ka Lilo Nui a i ʻole kekahi mea e ʻimi ana e hāʻule, e ʻōlelo i 30 paona, inā e nalowale ʻoe i ke kaumaha ma ka ʻai ʻana i 1,500 calories, pono ʻoe e ʻai i ka 1,000 calories e mālama pono i kēlā pohō kaumaha i ka manawa ma muli o kāu hana lohi.

ʻOiai ʻoe e ʻai ana i kēlā ʻano mea hoʻohaʻahaʻa haʻahaʻa o ka ʻoiaʻiʻo, e ʻae mai iaʻu e kōkua ma ka wehewehe ʻana i ka wā e pili ana i nā calorie, e pili ana i ka hoʻololi ʻana i kou manaʻo mai ka nānā ʻana i ka nui a me ka noʻonoʻo ʻana i ka maikaʻi. ʻO kahi laʻana, ua ʻike ʻia kahi noi ʻana ʻoiai ʻo ka nui o nā calorie i pau i ka like, ʻo ka poʻe i ʻai i ka nui o nā mea i hana ʻia, nā mea i hoʻomaʻemaʻe ʻia (e noʻonoʻo i nā ʻuala a me nā mea momona) i ʻoi aku ka nui o ke kaupaona ma mua o ka poʻe i ʻai i ka papaʻai minimally processing waiwai i nā hua nui, nā hua , a me nā mea kanu. No laila, ma kahi o ka helu hoʻomana i nā calorie me ka nānā ʻole i ko lākou kumu, e noʻonoʻo i ka loaʻa ʻana o nā meaʻai i waiwai i ka fiber, protein, a me nā momona olakino i loaʻa iā ʻoe ka meaʻai mai ka meaʻai. ʻO kēia kaʻu e makemake ai e kāhea i ka hui pū ʻana i ka pōloli e kōkua i ka māʻona a pale i nā kui kō kō e hiki ke hāʻawi i ka mālama momona. E ʻike, e loaʻa iā ʻoe ka meaʻai hou aʻe ma mua o nā calorie ʻole, a loaʻa iā ʻoe kekahi mau pōmaikaʻi hoʻemi kaumaha. E manaʻoʻiʻo mai iaʻu, e māʻona nui ʻoe i ka 500 calories o ka umauma moa, broccoli, a me ka quinoa ma mua o kou ʻai ʻana i kahi ʻāpana keke.

ʻ Dileloʻai maikaʻi ʻole 2: momona ka momona.

Ma mua o ka 1970s, ua pio ka honua lapaʻau e ka manaʻo maʻalahi ʻo ka ʻai ʻana i ka momona i momona ai ʻoe. I ka pane ʻana, ua hoʻoikaika nui ʻia nā meaʻai momona ʻole ma ka mākeke. Minamina, ke hoʻoneʻe nā mea hana meaʻai i ka momona, hoʻololi pinepine lākou ia me ke kō a me ka paʻakai i hana ʻia. Inā makemake ʻoe i ka ʻai Keto a ʻaʻole paha, i kēia lā hiki iā mākou ke ʻae ʻaʻole ʻo ka momona ka devil du jour. He mea nui ka momona kūpono no ke kōkua ʻana i kou kino e komo i nā minerala a me nā huaora, e hoʻoikaika i ke olakino maikaʻi o ka naʻau, a me ka hāʻawi ʻana i ka māʻona a me ka hoʻokele kaumaha. (E heluhelu hou aʻe e pili ana i nā meaʻai kiʻekiʻe i ka momona olakino e pono ai i kēlā me kēia papaʻai.) Eia nō naʻe, ʻaʻole like ka momona o nā momona āpau, a he ʻoiaʻiʻo nō ia e makemake ʻoe e kaupalena i kāu momona momona a me ka momona momona, no ka mea hiki i nā mea ʻelua ke hāʻawi i ka puʻuwai. ka maʻi, ka piʻi ʻana o ke kaumaha, a me nā pilikia olakino ʻē aʻe.

ʻOiaʻiʻo, i koʻu wā e aʻo ana i ka meaʻai, ua hoʻoikaika nā kumu i ka waiū momona ʻole a me ka yogurt, akā ʻo ka noiʻi ʻana i kēia lā he mele ʻokoʻa ka poʻe meaʻai.Ua ʻike ʻia kahi noiʻi nui ʻo nā wahine i ʻai i nā huahana waiu momona kiʻekiʻe loa hoʻohaʻahaʻa ko lākou pilikia o ka momona. A ua ʻike ʻia kekahi noiʻi ʻē aʻe i loaʻa i nā wahine i hoʻopau i ka waiū momona momona piha he 46 pākēneka i lalo o ka maʻi diabetes. No laila, mai manaʻo nui ʻoe i ka hoʻohui ʻana i kēlā ʻāpana cheddar i kāu burger.

Ma mua o ka hoʻohiki ʻana i nā momona a pau, e manaʻo e kiʻi i ka nui o nā momona e kiʻi i nā ʻano momona momona ʻokoʻa loa i kāu ʻai, a e kālele i ke koho ʻana i nā momona polyunsaturated maikaʻi loa a me nā momona monounsaturated. ʻO kekahi o kaʻu mau punahele punahele punahele me nā pistachios, salmon, flax, sunflower seed, avocado, a me nā aila ʻoliva wahine puʻupaʻa.

ʻ Dileloʻai maikaʻi ʻole 3: Mai ʻai i nā hua manu no ka mea hoʻonui lākou i ka cholesterol.

No nā makahiki, he kūlana maikaʻi ʻole ko nā hua manu ma muli o kā lākou ʻike kolesterol a me ka manaʻo kūpono i nā meaʻai i loko meaʻai Pono ka kolesterol i ke kumu kumu o ke koko kiʻekiʻe o ke koko. ʻO ka mea a mākou e ʻike nei i kēia manawa he ʻoi aku ka hopena o nā momona trans i ka hānai ʻana i ka cholesterol maikaʻi ʻole ma mua o kāu hua manu hala ʻole. ʻO ka ʻoiaʻiʻo, nā hopena o nā noi cohort nui ʻelua i ʻike ʻia ka ʻai ʻana i kahi hua manu i ka lā (a ke kamaʻilio nei mākou e pili ana i ka hua manu holoʻokoʻa, ʻaʻole wale nā ​​keʻokeʻo) ʻaʻole pili pū me ka hoʻonui i ka makaʻu o ka maʻi puʻuwai i nā kānaka olakino. ʻO nā hua manu kahi kumu kūʻai kūpono ʻole, momona, kahi kumu kūpono o ka protein i hoʻopaʻa ʻia me nā huaora B, ka wikamina D, a me nā ʻano antioxidants like ʻole. No laila e hele i mua, e leʻaleʻa i kāu mau yolks runny-he ʻano maikaʻi kēia pizza kakahiaka ʻai meaʻai he wahi maikaʻi e hoʻomaka ai.

Manaʻo kōkua maikaʻi ʻole 4: Mai ʻai iki ma hope o ka hola 8 o ke ahiahi.

ʻAe, ʻae. ʻAʻole hele wale kēia. Poma ʻoiaʻiʻo: ʻaʻole ʻike kou kino i ka manawa hea. ʻO ka ʻoiaʻiʻo ʻaʻole ia he mea nui i ka manawa ʻai ʻoe i kāu mau calorie. Akā, ʻo ia He aha koho ʻoe e ʻai e hoʻonui ai ka hopena i kou olakino. ʻO ke kumu i lanakila ai kēia moʻolelo, ʻo ia nō paha ke ʻano o ka meaʻai āu e ʻai ai i ka pō. ʻAʻole noho ka hapa nui o ka poʻe i mua o ke kīwī e ʻai ana i nā ʻalemona maka a me nā hua moa i paila ʻia i ka hola 10 o ke ahiahi. ʻAʻole, ke kau nei paha ʻoe a hoʻopiha i kou mau maka me kahi ʻeke ʻeke kīʻaha ʻohana.

ʻIke paha ʻoe i kou makemake i ka meaʻai ma hope o ka pōʻeleʻele no ka mea hiki iā ʻoe ke hoʻohemo i ka lā. Inā he lā nui ʻoe ma ke keʻena a mai loaʻa i kahi manawa e hoʻolohi a hiki i ka 5 pm, hiki i kou manaʻo ke loaʻa me kou kino a hele mai ka moʻo pōloli ma hope o ka mea i manaʻo ʻia.

Ma mua o ka hoʻokumu ʻana i nā palena manawa lapuwale a me nā lula, e hoʻoholo wale e noho i lalo (ʻoi aku ka maikaʻi) i ka ʻaina kakahiaka, ka ʻaina awakea, a me ka ʻaina ahiahi (a me nā kīʻaha manawa pōkole e pono ai kou kino) i ka lā. Inā manaʻo ʻoe ua pōloli ʻoe ma hope o ka ʻaina ahiahi, e koho i kahi meaʻai māʻona maikaʻi ma mua o ka moe me ka fiber, protein, a i ʻole ka momona maikaʻi. Makemake au i ka hui ʻana o ka popcorn ea-popped me nā nati a me nā mea hoʻohui nutritious ʻē aʻe, a i ʻole hiki iā ʻoe ke hoʻāʻo i ka ʻuala momona, a i ʻole nā ​​kīʻaha oatmeal protein e hoʻopiha ai i kou makemake no kahi mea crunchy

Manaʻo kōkua maikaʻi ʻole 5: hoʻomaka ka ʻai ʻana i ka ʻaina kakahiaka i kāu metabolism.

Ua huhū kou makuahine iā ʻoe e pili ana iā ia i kēlā me kēia kakahiaka ke holo ʻoe i waho o ka puka-kakahiaka ka ʻai nui a koʻikoʻi o ka lā! ʻO ka hapa nui o ka poʻe paʻi ʻaina kakahiaka he mea nui ia no ka hoʻomaka ʻana i kāu metabolism ma mua o ka hele ʻana o kou ola. Akā ua hōʻole maoli ka noiʻi hou i kēia kumumanaʻo o ka wā lōʻihi. Me he mea lā ʻaʻohe hopena o ka ʻai ʻana a me ka ʻai ʻole ʻana i ka ʻaina kakahiaka i ka hoʻomaha ʻana i ka metabolism.

ʻ tellinglelo aku nei wau iā ʻoe e haʻalele i kāu pāʻina kakahiaka? ʻAʻole! Akā ʻo ka ʻai ʻana i ka ʻaina kakahiaka ʻaʻohe mea nui a emi iki paha ma mua o ka ʻai ʻana i ka ʻaina awakea a i ʻole ka ʻaina awakea. Noho ka ʻoluʻolu, noʻonoʻo, ʻai kaulike e kōkua i ka mālama ʻana o kou lolo a me kou kino, kahi kumu kūpono e ʻai ai i ka nui. Ua hōʻike pū kekahi noiʻi ʻē aʻe ʻo ka ʻai ʻana i ka ʻaina kakahiaka hiki ke kōkua i ka hoʻoikaika ʻana i ka hoʻokele paona-ʻaʻole pono no ka mea e hoʻonui ai i ka metabolism, akā no ka mea kōkua wale ia e pale aku iā ʻoe mai ka hana nui ʻana ma hope o kou kūlana hangry.

Koʻikoʻi ke koho ʻana i ka ʻaina kakahiaka. ʻO ke kūpono, ke ʻimi nei ʻoe i kahi hui o nā protein, nā wīwī momona, a me ka momona e hāʻawi i ka ikehu me ka mālama ʻana iā ʻoe a piha a hiki i kāu pāʻina aʻe. (ʻAi kakahiaka i ka wā ma mua a ma hope paha o ka hoʻomaʻamaʻa kūpono kūpono i ka nānā ʻana. E ho'āʻo i ka palaoa avocado pīni keʻokeʻo no ka ʻaina kakahiaka kaulike e hoʻololi i ka mea maʻamau.

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