ʻO ka pāʻina ahiahi kūpono no ka pohō kaumaha

Anter

• Mahele 1: Lean Protein
• Mahele 2: ʻAi ʻAi ʻAʻole Pākuʻi
• Mahele 3: Carb carbohydrates
• Mahele 4: Nā Momona Ola
• Nānā no

Hiki paha iā ʻoe ke ʻaina kakahiaka a me ka ʻaina awakea ke pili i kahi hoʻolālā hoʻemi kaumaha, akā hiki i ka ʻaina awakea ke hōʻoia he paʻakikī hou aʻe. Hiki i ke koʻikoʻi a me ka hoʻowalewale ke ʻūlū ma hope o ka lōʻihi o ka lā ma ka hana, a kūkulu i kēlā pā pono e māʻona ai kou kino a Kākoʻo i kāu mau pahuhopu hiki ke manaʻo e like me kahi pāʻani koho.

Wahi a Shira Lenchewski, ka meaʻai meaʻai i hoʻopaʻa inoa ʻia, pono ka ʻaina ahiahi "ʻono, ʻoluʻolu, a hoʻopiha ʻia me nā meaʻai hoʻoponopono." Laki iā mākou, ua hāʻawi ʻo ia i kahi papaʻaina maʻalahi, ʻehā ʻāpana hiki iā ʻoe ke hahai i kēlā me kēia pō. ʻOi aku ka maikaʻi, ua hoʻopili ʻia ʻo ia i nā ʻāpana kūpono o nā meaʻai āna i koi ai i nā mea kūʻai aku i kahi huakaʻi kaumaha-kaumaha.

Mahele 1: Lean Protein

Kukahiko

ʻOiai hiki i ka poʻe ke hoʻopili i ka protein me ka hoʻonui ʻana i ka nui o nā mākala a me ka loaʻa ʻana o ka paona, ʻōlelo ʻo Lenchewski pono pono ka protein no ka pohō kaumaha no ka mea kōkua ia iā ʻoe e piha i ka lōʻihi. ʻO nā meaʻai kiʻekiʻe-protein ʻoi aku ka nui o ka hana e digest, metabolize, a me ka hoʻohana ʻana, ʻo ia hoʻi ke puhi ʻoe i nā calorie hou aʻe e hoʻoponopono iā lākou.

Nā Koina Nui a Lenchewski

- 4 mau auneke burger bison hānai hānai (hana ʻia me ka palaoa ʻole)

- 5 mau auneke hihiu ʻAkelanika hihiu i wili ʻia me ka yogurt Greek, ka wai lemon a me ka dill

- 4 auneke moa kebab i hoʻomaʻamaʻa ʻia me ka Greek yogurt, kālika, a me ka lemona zest

- 5 ʻauneke i hoʻoheheʻe ʻia me ke kāleka a me ka aila sesame

Mahele 2: ʻAi ʻAi ʻAʻole Pākuʻi

Lizzie Fuhr

ʻAʻole ia he mea kupanaha no ka manaʻo ʻana o Lenchewski i nā huaʻai momona a me ka momona ʻole ma ke ʻano he mea koʻikoʻi o ka ʻaina awakea. Kākoʻo nā meaʻai momona i ka fiber i ka ʻai ʻana, hoʻopiha iā ʻoe, a hāʻawi i nā phytonutrients a me nā minela e pono ai ke kino e hana ma kona kūlana kiʻekiʻe.

Nā Koho Kiʻekiʻe o Lenchewski

- 10 mau ihe asparagus i hoʻomaʻamaʻa ʻia me 1 teaspoon mayonnaise a me Dijon mustard

- 2 mau kīʻaha ʻōmaʻomaʻo, ʻai māmā ʻia me ka aila ʻoliva wahine puʻupaʻa a me nā ʻala

- 2 kīʻaha zucchini linguini me ka pesto

- 2 kīʻaha māmā salakeke lettuce me ka aila ʻoliva puʻupaʻa, wai wai lemon, ka paʻakai kai, a me nā mea kanu hou

Mahele 3: Carb carbohydrates

Kukahiko

Ke hoʻonui mākou i nā meaʻai momona e like me ka laiki, pasta, couscous, a me nā mōhai hīnaʻi berena, mālama ʻia ka wahie nui i nā mākala me he glycogen. Pīhoihoi paha ʻoe i ka ʻike ʻana i kēlā me kēia gram o ka glycogen i loko o nā mākala e mālama pū ʻia ma kahi o ʻekolu mau gram o ka wai, kahi e kōkua ai i ka paʻa hou ʻana o ka wai, wahi a Lenchewski. Ke hoʻemi ʻoe i kāu ʻai kalapona, ʻōlelo ia i ke kino e puhi i ka wahie keu a, ma ka huli ʻana, hoʻopau i kēia wai nui.

Me kēlā ʻōlelo, ʻaʻole nā ​​ʻenemi nā ʻenemi āpau! ʻO nā huʻopaʻa kūpona kūpono kūpono kahi ʻāpana nui o ka hoʻolālā a Lenchewski ʻoiai kōkua lākou i ka wahie i ke kino a mālama i ka pōloli. E hele no nā carbs paʻakikī e kōkua iā ʻoe e māʻona me nā ʻāpana liʻiliʻi.

Nā Koho Kiʻekiʻe o Lenchewski

- 1/3 kīʻaha quinoa, moʻa

- 1/3 kīʻaha laiki ʻeleʻele, kuke

- 1/2 kīʻaha ʻeleʻele, kuke

- 1/2 kīʻaha lentils, moʻa

Mahele 4: Nā Momona Ola

Kukahiko

ʻO ka manaʻo o ka ʻai ʻana i ka momona momona e momona ai ʻoe ka mea a Lenchewski i kuhikuhi ai ʻo "kekahi o nā kaʻao no ka mea ʻai nui loa i waho." ʻO ka ʻai ʻana i kekahi macronutrient (ʻo ia hoʻi ʻo ka carbohydrate, protein, a momona) ʻoi aku ka hopena i ka loaʻa ʻana o ke kaumaha, akā ʻo ka momona momona ma kāu pā e hoʻohui i kahi tone o nā mea ʻono a kōkua iā ʻoe e piha. Ke hiki mai i nā momona olakino, "hele iki kahi lōʻihi," wahi a Lenchewski.

ʻO nā kumuwaiwai he nui o nā momona olakino e like me nā avocados a me ka aila ʻoliva ke hāʻawi nei i ka bonus i hoʻohui ʻia o ke kiʻekiʻe i nā omega-3 fatty acid, hiki ke kōkua i ka hakakā me ka mumū.

Nā Koho Kiʻekiʻe o Lenchewski

- 1/4 avocado

- 1 i 2 punetēpō niu, huaʻi, walnut, sesame, a i ʻole ka aila ʻoliva wahine puʻupaʻa

Nānā no