Hana ʻo Pīnīpī i ka momona iā ʻoe?

Anter

• ʻOi i ka momona a me nā calorie
• ʻAʻole pili ʻia i ka loaʻa ʻana o ke kaupaona inā ʻai ʻia i ka wā kūpono
• Pehea e hiki ai i ka waiūpī ke kōkua iā ʻoe e lilo i ka paona
• Hiki ke kōkua i ka mālama ʻana iā ʻoe no ka lōʻihi
• Kōkua ka Protein i ka mālama ʻana i ka nui o nā mākala
• Hiki ke kōkua iā ʻoe e pili i kāu hoʻolālā pohō kaumaha
• Pehea e hoʻohui ai i ka wai momona i kāu papaʻai
• Ke laina lalo

ʻO ka peanut butter kahi mea makemake, hoʻolaha maikaʻi.

Hoʻopiha ʻia me nā meaola pono, e like me nā wikamina, nā minelala, a me nā momona momona.

Ma muli o ka momona momona o ka momona, calorie-dense ka pata pīnū. Pili kēia i kekahi, ʻoiai ʻo ka nui o nā calorie e alakaʻi i ka loaʻa ʻana o ke kaumaha ma mua o ka manawa.

Eia nō naʻe, hōʻike kekahi mau noiʻi e hiki i ka pīpī pīpī ke hoʻonui i ka pohō o ke kaumaha ke ʻai ʻia i ka hoʻohaʻahaʻa ().

Nānā kēia ʻatikala pehea ka hopena o ka ʻai ʻana i ka waiūpī pīpī i ke kaumaha o ke kino.

ʻOi i ka momona a me nā calorie

Hoʻomaopopo loa ʻia hiki ke loaʻa ke kaupaona ke ʻai ʻoe i nā calorie hou aʻe ma mua o kou puhi ʻana.

No kēia kumu, makaʻala kekahi poʻe papaʻai i ka pīni pīniu no ka mea kiʻekiʻe ia i ka momona a me nā calorie.

Kēlā me kēlā me kēia 2-punetēpō (32-gram) e lawelawe ana i ka waiūpī pīni ():

• Kalepona: 191
• Huina momona: 16 gram
• ʻO ka momona momona: 3 gram
• ʻO ka momona momona 8 gram
• ʻO ka momona Polyunsaturated: 4 gram

Eia nō naʻe, ʻaʻole maikaʻi ʻole nā ​​mea momona momona a kiʻekiʻe-calorie hoʻi. ʻO ka ʻoiaʻiʻo, momona loa ka waiūpī.

No hoʻokahi, 75% o kona momona momona. Hōʻike ka noiʻi e ʻai ana i ka momona momona ʻole ma kahi o ka momona momona e kōkua ai i ka hōʻemi ʻana i nā pae o ka LDL (ʻino) kolesterol a hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai (,).

Hoʻopiha pū ʻia ka pīnī pīpī me ka protein, fiber, a me nā mea pono a me nā minelala e pono ai, e like me ka manganese, magnesium, phosphorus, wikamina E, a me nā huaora B ().

ʻOi aku ka nui o nā calories i ka waiūpani akā lawe ʻia me nā momona momona, ka fiber, a me nā wikamina a me nā minelala pono.

ʻAʻole pili ʻia i ka loaʻa ʻana o ke kaupaona inā ʻai ʻia i ka wā kūpono

Loaʻa ke kaupaona ke lawe ʻoe i nā calorie hou aku ma mua o kou puhi ʻana.

No laila, ʻaʻole hiki i ka pīpī pīpī ke alakaʻi i ka loaʻa ʻana o ke kaupaona inā ʻai ʻia me ke akahai - i nā huaʻōlelo ʻē aʻe, inā ʻoe e ʻai ma ke ʻano he hapa o kāu pono calorie o kēlā me kēia lā.

ʻO ka ʻoiaʻiʻo, pili ka hapanui o ka noiʻi i ka lawe ʻana i ka waiūpī, nā pī, a me nā hua ʻē aʻe e hoʻohaʻahaʻa i ke kaumaha o ke kino (,,,).

Hoʻokahi kahi noiʻi ninaninau ma luna o 370,000 mau mākua i ʻike ʻia e pili mau ana ka ʻai ʻana i nā nati me ka liʻiliʻi o ke kaupaona. Loaʻa i ka poʻe komo kahi 5% haʻahaʻa o ka loaʻa ʻana o ke kaupaona a i ʻole ke lilo ʻana i ka momona ma kahi o 5 mau makahiki ().

Wahi a kēlā, ʻo ka poʻe e ʻai ana i nā nati, ʻoi aku ke ola olakino i ka nui. ʻO kahi laʻana, ua hōʻike pū ka poʻe i ʻai i nā nati i kēia noiʻi i ka hoʻoikaika kino a mālama i ka ʻai i nā hua a me nā mea kanu ma mua o ka poʻe i ʻai ʻole i nā nati ().

Eia nō naʻe, hōʻike kēia noi e hiki iā ʻoe ke hoʻopili i ka waiūpī pīpī i ka papaʻai olakino me ka ʻole e hoʻoweliweli i ka loaʻa kālā i makemake ʻole ʻia.

Ma ka ʻaoʻao ʻē aʻe, inā ʻo ka pahuhopu kau pahuhopu, pono ʻoe e ʻai i nā mea ʻoi aku ka nui o nā calorie ma mua o kou puhi ʻana, ʻoi aku ka maikaʻi mai nā meaʻai momona. ʻO kahi pīpī pīpī kahi koho maikaʻi loa no ka mea ua piha me nā mea momona, kumukūʻai, a maʻalahi hoʻi e hoʻohui i kāu papaʻai.

ʻAʻole hiki i ka pīpī pīpī ke alakaʻi i ka loaʻa ʻana o ke kaupaona i makemake ʻole ʻia inā ʻai ʻia i loko o kāu mau calorie i kēlā me kēia lā. Eia nō naʻe, he koho momona kēia inā ʻoe e ʻimi nei i ke kaupaona olakino olakino.

Pehea e hiki ai i ka waiūpī ke kōkua iā ʻoe e lilo i ka paona

Hiki paha i ka pīnī pīpī ke pōmaikaʻi i kāu hoʻolālā hoʻemi kaumaha ma o ka paipai ʻana i ka piha, mālama ʻana i ka nui o nā mākala, a me ka mālama ʻana i ka wā kaumaha lōʻihi.

Hiki ke kōkua i ka mālama ʻana iā ʻoe no ka lōʻihi

Ke hoʻopiha piha nei ka waiūpī

I kahi noiʻi i loko o 15 mau wahine me ka momona, e hoʻonui ana i 3 punetēpu (48 gram) o kēia pālahalaha ʻana i kahi ʻaina kakahiaka nui-ʻāpana i hoʻohaʻahaʻa ʻia i nā makemake ma mua o ka ʻaina kakahiaka karbika kiʻekiʻe wale nō ().

ʻO ka mea hou aku, ʻo ka poʻe i ʻai i ka waiūpī pīpī i loaʻa ke kūpaʻa o nā kō kō, a he mea paha ia e hoʻohaʻahaʻa ai i ka makemake ().

Aia i loko o kēia momi nut ka nui o nā protein a me nā fiber - ʻelua mau meaola i ʻike ʻia e paipai i ka piha (11).

ʻO ka mea e mahalo ai, ua nānā nā noiʻi i ka peanuts holoʻokoʻa a me nā nati ʻē aʻe paha ma ka liʻiliʻi e like me ka hoʻopihapiha ʻana e like me ka waiūpī (,,).

No laila, ʻo ka ʻai ʻana i nā ʻano hua nut a me nā nati hua paha e hāʻawi ai i nā keu pono loa.

Kōkua ka Protein i ka mālama ʻana i ka nui o nā mākala

Hele pinepine ka lolo a me ka pohō kaumaha i ka lima.

Eia nō naʻe, hōʻike ka noiʻi i ka ʻai ʻana i ka protein kūpono mai nā meaʻai e like me ka pīpī pīpī e kōkua iā ʻoe e mālama i ka nui o nā mākala i ka wā e ʻai ana (,,).

I hoʻokahi o nā noi ʻana, ua ukali nā kāne me ka nui o ke kaupaona i kahi hoʻolālā protein-protein a i ʻole normal-protein weight loss plan. ʻOiai ua nalowale nā ​​hui like like o ke kaupaona, ʻo ka poʻe e ukali nei i ka hoʻolālā protein kiʻekiʻe i nalowale ma kahi o ka hapakolu o ka liʻiliʻi o nāʻiʻo ().

ʻAʻole wale ka mālama ʻana i nā mākala no ka mālama ʻana i kou ikaika, akā kōkua pū ia i ka mālama ʻana i kāu metabolism. Ma ka laulā, ʻo ka nui o nā mākala i loaʻa iā ʻoe, ʻo ka nui o nā calorie āu e kuni ai i ka lā holoʻokoʻa, ʻoiai e hoʻomaha ana ().

Hiki ke kōkua iā ʻoe e pili i kāu hoʻolālā pohō kaumaha

ʻO nā hoʻolālā pohō kaumaha ʻoi loa ka maikaʻi e hiki ai iā ʻoe ke mālama i kahi wā lōʻihi.

ʻO ka maʻalahi me kāu papaʻai he ala maikaʻi paha ia. Wahi a ka noiʻi, ʻo nā hoʻolālā hoʻoliʻiliʻi kaumaha i pākahi ʻia e hoʻokomo i nā meaʻai āu e leʻaleʻa ai e ʻoi aku ka maʻalahi o ka hahai ʻana i ka manawa ().

ʻO ka mea e mahalo ai, hōʻike pū kekahi nā noiʻi e hiki i nā meaʻai ke hoʻokō pono me nā hoʻolālā pohō kaumaha e ʻae ai i nā nati, e like me ka waiū pī ().

Ma ke ʻano holoʻokoʻa, he mea waiwai paha ka pipi pīni ke hoʻohui i kāu papaʻai i ke kaulike - keu hoʻi inā ʻo ia kekahi o kāu mau punahele punahele.

ʻO nā hoʻolālā hoʻemi kaumaha e hoʻopili ana i kāu mau meaʻai punahele, e like me ka waiū pī, e maʻalahi paha e ukali i ka wā lōʻihi.

Pehea e hoʻohui ai i ka wai momona i kāu papaʻai

Hele maikaʻi ka waiūpaka me nā mea wale nō.

Hiki iā ʻoe ke hohola ma luna o ka toast no kahi meaʻai māmā a hoʻohana paha iā ia ma ke ʻano he ʻūlū no nā ʻāpala a me nā lāʻau celery.

Ke kūʻai aku i nā mea kūʻai, e hoʻopili i nā huahana me ke kō a me nā mea hoʻohui liʻiliʻi. ʻO kahi papa inoa mea maʻalahi o ka peanuts a me ka paʻakai ka ʻoi aku.

Hiki iā ʻoe ke hoʻohui i kēia pālahalaha i nā hua hua, oatmeal, muffins, a me nā kīʻaha ʻē aʻe no kahi mea ʻono maikaʻi o nā momona momona a me ka protein.

I mea e hōʻalo ai i kāu mau calorie i kēlā me kēia lā, e noʻonoʻo i nā nui o ka ʻāpana. No ka hapanui o ka poʻe, pili kēia i ka hoʻopili ʻana i 1-2 punetēpu (16-36 gram) i kēlā me kēia lā. ʻIke, 1 punetēpō (16 gram) e like me ka nui o kou manamana nui, ʻoiai ʻo 2 (32 gram) e like me ka nui o kahi pōpō kolepa.

Koho i ka waiūpaʻa i loaʻa ʻole ka kō i hoʻohui ʻia a loaʻa kahi papa inoa mea maʻalahi, e like me ka peanuts a me ka paʻakai.

Ke laina lalo

Hōʻalo ka nui o nā mea ʻai i ka waiūpihi no ka mea kiʻekiʻe ia i ka momona a me nā calorie.

Eia nō naʻe, ʻaʻole hiki i ka ʻai kaulike ke alakaʻi i ka loaʻa kaumaha.

I ka ʻoiaʻiʻo, maikaʻi ka momona o kēia pālahalaha a kākoʻo paha i ka hōʻemi kaumaha ma o ka hāpai ʻana i ka piha a mālama ʻana i ka nui o nā mākala i ka wā e ʻai ana.

Hoʻohui, nā papaʻai maʻalahi e hoʻopili i nā meaʻai ʻono, e like me ka waiūpī, e maʻalahi paha e ukali i ka wā lōʻihi.