ʻO ke ala ʻepekema i hōʻoia e hoʻomaka ai i ka makemake i nā meaʻai olakino

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ʻAʻole anei he mea maikaʻi inā loaʻa kahi ala maʻalahi, akā i hōʻoia ʻia e ka ʻepekema, e hoʻololi i kou makemake mai nā meaʻai ʻōpala maikaʻi ʻole i nā meaʻai olakino a maikaʻi no ʻoe? E noʻonoʻo wale i ka ʻoi aku o ka maʻalahi o ka ʻai olakino a me ka maikaʻi inā makemake ʻoe i nā protein momona, nā huaʻai, a me nā mea kanu ma kahi o nā ʻuala, pizza, a me nā kuki. ʻAe, laki paha ʻoe!

Ua ʻike paha ʻoe i ka nui o nā meaʻai maikaʻi ʻole āu e ʻai ai, ʻo ka nui o kou makemake. Inā loaʻa iā ʻoe kahi donut a i ʻole ʻolokaʻa kinamona no ka ʻaina kakahiaka, i ke kakahiaka nui makemake nui ʻoe i kahi mea ʻono hou aʻe. Me he mea lā ʻoi aku ka nui o ka ʻōpala a mākou e ʻai ai-i ka paʻakai a i ʻole ka paʻakai-ʻoi aku ka makemake. Ke hōʻike nei ka ʻepekema i kēia manawa he ʻoiaʻiʻo paha ka ʻaoʻao.

ʻO ka ʻai ʻana i nā meaʻai olakino no kahi manawa i hoʻonohonoho ʻia ua hōʻike maoli ʻia e makemake ai ʻoe i nā meaʻai olakino. Hiki paha i kahi mea maʻalahi ke hana maoli? Wahi a kahi noiʻi ma ka Jean Mayer USDA Human Nutr Research Center ma ka ʻelemakule ma ke Kulanui ʻo Tufts a me ka Halemai ʻo Massachusetts General, ua hoʻomaka ka poʻe i ukali i kahi papaʻai olakino e makemake i ka meaʻai olakino. Ua hana ʻia ka scans Brain ma ka poʻe hoʻopaʻa haʻawina ma mua o ka hoʻomaka a hoʻi hou ma hope o 6 mau mahina. Ua hōʻike ka poʻe i hoʻokomo i kahi papahana meaʻai maikaʻi i ka hoʻoulu ʻia ʻana ma ke kikowaena uku o ka lolo i ka wā i hōʻike ʻia ai nā kiʻi o nā meaʻai junk e like me nā donuts a me ka hoʻonui ʻana i ka hoʻoulu ʻana ke hōʻike ʻia nā meaʻai olakino e like me ka moa grilled. ʻO ka poʻe i komo ʻole i ka protocol meaʻai olakino e hoʻomau i ka makemake i ka meaʻai junk like me ka loli ʻole o kā lākou scans.

ʻO Susan Roberts, he ʻepekema kiʻekiʻe ma ka USDA Nutrition Center ma Tufts i ʻōlelo, "ʻAʻole mākou e hoʻomaka i ke aloha aloha i nā fries a me ka inaina, no ka laʻana, pasta palaoa holoʻokoʻa." Ua ʻōlelo ʻo ia, "Hiki kēia hoʻomaʻamaʻa ʻana i ka manawa i ka pane ʻana i ka ʻai-pinepine-i ka mea i waho i loko o ke kaiapuni meaʻai ʻona." ʻO ka haʻawina e kōkua iā mākou e hoʻomaopopo maikaʻi pehea e hiki ai iā mākou ke hoʻohuli i kā mākou makemake. Hiki iā mākou ke hoʻonohonoho pono iā mākou iho, a me ko mākou lolo, e hauʻoli i nā koho olakino.

No laila he aha ka mea e hiki ai iā mākou ke hana e hoʻomaka e hoʻololi i kā mākou makemake no ka ʻoi aku? E hoʻomaka me ka hana ʻana i nā hoʻololi liʻiliʻi, olakino e like me ka hoʻohui ʻana i nā huaʻai a me nā mea kanu i kāu meaʻai. ʻAʻole maopopo i kahi e hoʻomaka ai? E ho'āʻo i kēia mau ʻōlelo aʻoaʻo maʻalahi 5:

1. E ʻike i nā ala hana e hoʻopili i nā greens i loko o kāu papaʻai ma ka hoʻohui ʻana iā lākou i nā omelet a i ʻole nā ​​frittatas, nā mānoanoa, a me nā ʻōpala. ʻO kahi laʻana, e hoʻohui i kale a i milo i kāu papa ʻaina punahele a hoʻopili paha i nā greens lau i kekahi mea ʻono berry ʻeleʻele e like me blackberry a blueberry no kahi hoʻonui momona-momona.
2. E hoʻohana i ka ʻuala maʻemaʻe, kāloti a i ʻole ka pala pala butternut i loko o kāu ipu kai pasta.
3. E hoʻohana i ka palaʻai i hoʻomaʻemaʻe ʻia a i ʻole shredded zucchini i kāu muffin olakino a i ʻole nā ​​meaʻai pancake.
4. E hoʻohui i ka avocado i kāu smoothie kakahiaka no kahi ʻano momona a momona.
5. Hoʻohui i nā zucchini i kāpae ʻia, nā mushroom a i ʻole eggplant i ka turkey a i ʻole nā ​​meatballs veggie

E hoʻomaka me kēia mau mea liʻiliʻi liʻiliʻi a ʻo wai ka mea ʻike, makemake koke paha ʻoe i ka salakeke i hoʻopiha ʻia i nā mea kanu ma luna o kēlā mau kīʻaha Palani manawa awakea!

Ke ʻimi nei i nā ʻōkuhi olakino me ka nui o nā meaʻai āpau e kōkua iā ʻoe e lilo i ka paona? ʻAno Magazine o ʻO Junk Food Funk: ʻO ka 3, 5, a me 7 mau lā Junk Food Detox no ka pohō kaumaha a me ke olakino maikaʻi aʻe. Hāʻawi iā ʻoe i nā pono hana e pono ai e hoʻopau i kāu ʻiʻo ʻana i ka meaʻai maikaʻi ʻole a kāohi i kāu papaʻai, hoʻokahi a no nā mea āpau. E hoʻāʻo i nā moʻo wai maʻemaʻe 30 a hiki ke kōkua iā ʻoe e nānā a maikaʻi ka maikaʻi ma mua o ka wā. E kūʻai i kāu kope i kēia lā!

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