Pāʻoihana Diet Maʻalahi

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1. E ʻai pinepine a hoʻohui i kekahi protein

Ka papahana: E hoʻololi mai ʻelua a ʻekolu mau meaʻai nui i ʻelima a ʻeono mau mea liʻiliʻi o 300 a 400 calories.

ʻO ke keu kaohi kaupaona: Ma ka ʻai pinepine ʻana, ʻaʻole paha ʻoe e huhū a scarf i lalo i nā mea āpau i ka maka. Ke ʻai ʻoe i ka ʻaina awakea a me ke awakea, ʻaʻole ʻoe e pōloli i ka wā ʻaina awakea a i ʻole ma hope o ka hana, no laila ʻaʻole ʻoe e hoʻi mai i ka home a inu ʻai. No kēlā me kēia ʻai a i ʻole ka ʻai ʻai, e ʻai i ka protein a me nā kalapona, e like me ka cereal me ka waiū, ka ʻāpala me ka pata pīkī a i ʻole ka sanwiti pipi. ʻOi aku ka lōʻihi o ka protein ma mua o ka hoʻoulu ʻana, no laila e māʻona hou ʻoe. Ua hōʻike kahi haʻawina liʻiliʻi ʻo Yale i ka wā i loaʻa i kahi wahine i kahi ʻaina awakea protein kiʻekiʻe, ʻai lākou i ka 31 pākēneka he hapa kalori i ka ʻaina awakea ma mua o kā lākou ʻaina awakea momona kiʻekiʻe. ʻ Tiplelo Aʻo: E hoʻāʻo e hoʻonui i ka ʻaila o ka iʻa a i ʻole ka moa moa i kāu ʻaina awakea.

ʻO ka bonus ola: Ma ka ʻai pinepine ʻana e hoʻomau ʻoe i kou ikaika, ka noʻonoʻo ʻana a me ka pae makaʻala - a pale ʻoe i ka hoʻoheheʻe ʻana o ka ikehu o ke ahiahi i maʻamau i waena o nā wahine. Hoʻohui, ʻai paha ʻoe i ka momona o ka momona no ka mea ʻaʻole ʻoe e lawehala a hoʻouka i nā calorie nele.

2. E LILI I NA HUA A PAU

ʻO ka papahana: E like me ka hiki, koho i nā huahana palaoa holoʻokoʻa ma luna o kā lākou mau hoa i hoʻomaʻemaʻe ʻia. No ka laʻana, e hoʻāʻo i ka bale a i ʻole bulgur ma kahi o ka laiki keʻokeʻo. ʻAi i ka palaoa palaoa holoʻokoʻa ma kahi o ka palaoa keʻokeʻo a waiwai paha, ka oatmeal ma kahi o ka grits, hua hua waina ma kahi o Special K, a ʻoi aku paha ka maikaʻi ʻole, ʻo Cap'n Crunch. Eia ke kumu e pono ai e heluhelu i nā lepiliʻai:

* Loaʻa i ka berena Bran for Life he 5 grams o ka fiber no kēlā me kēia ʻāpana-80 calories-ʻoiai ʻo Peperidge Farm ka berena keʻokeʻo lahilahi he 80 calories akā ʻaʻohe kalama o ka fiber.

* Aia i ka 1 auneke o Grape-Nuts he 2.5 grams o ka fiber a me 104 calories aʻo ka 1 auneke o Special K he 0.88 grams o ka fiber a me 105 calories (1 auneke o Cap'n Crunch he 0.9 grams o ka fiber a me 113 calories-a nui o kō).

ʻO ke keu kaohi kaupaona: ʻO nā meaʻai āpau-palaoa ka chewier a me ka mea hou aʻe. ʻO kā lākou fiber e hoʻonui hou ai iā lākou, no laila e ʻai ʻoe i ka mea liʻiliʻi a ʻaʻole pōloli i ka wā koke. Manaʻo kōkua: E ʻai i 1 ʻai ʻai piha i kēlā me kēia pāʻina.

ʻO ka bonus ola: ʻO nā meaʻai fiber kiʻekiʻe e like me nā kīʻaha holoʻokoʻa e kōkua i ka pale ʻana i ka maʻi maʻi puʻuwai, ka maʻi maʻi diabetes a, malia paha, nā maʻi maʻi o ka umauma, ka pancreas a me ka colon. Loaʻa iā lākou nā minerala i kāʻili ʻia mai nā huahana meaʻai i hoʻomaʻemaʻe ʻia.

3. Hoʻohui i kahi hua a hiki i nā meaʻai āpau

ʻO ka papahana: ʻAʻole ia he manaʻo e hoʻohui i kahi wai momona a i ʻole mea inu veggie-ʻaʻohe pinepine o ka fiber, nā wikamina i hoʻowahāwahā ʻia a me ka nui o nā calorie-i ka ʻaina awakea a me ka ʻaina awakea. (To wit: He 6-auneke lawelawe o Tree Top Apple Juice he 90 mau calories a me ka 0.2 wale nō o nā fiber-ʻaʻole i ʻoi aku ka maikaʻi ma mua o Hi-C Candy Apple Cooler. I ka hoʻohālikelike ʻana, loaʻa i kahi ʻāpala waena he 81 calories a me 3.7 mau huna o ka puluniu.) Pono ʻoe e hoʻohui i kahi hua a me kahi mea kanu āpau. A i ʻole, inā paʻakikī ka hoʻohui ʻana iā lākou i ka manawa ʻai, hiki iā ʻoe ke manaʻo e pālua i kāu ʻai ʻana i nā mea ʻelua.

ʻO ke keu kaohi kaupaona: I mea e māʻona ai, pono ʻoe i kahi nui o ke kaupaona i kou ʻōpū. ʻO kahi huaʻai a mea ʻai paha a pau e hāʻawi iā ʻoe i kēlā ʻano piha. ʻO ke ʻano, ʻai liʻiliʻi paha ʻoe i ka wā a ma hope o kāu pāʻina. Manaʻo kōkua: E koho i nā huaʻai a me nā mea kanu me ke kala hohonu.

ʻO ka bonus ola: Hoʻopiha ʻia nā huaʻai a me nā huaʻai me nā huaora a me nā phytochemical. Nui nā meaʻai e pale aku ai i ka maʻi cardiovascular a me ka maʻi kanesa, i nalowale pinepine i ka wā e hana ai mākou i nā huaʻai a me nā mea kanu i wai. No laila ke kālepa wai ʻana no ka hua holoʻokoʻa hiki ke hōʻemi i kou makaʻi no kēia mau maʻi.

4. E KOHO ANA I NA HUA LUNA LIMA HAAHAA

Ka papahana: E hana mālie i kou ala mai ka momona momona a hoʻemi ʻia i ka momona a me ka momona momona i ka waiū momona ʻole, ka yogurt, ka ʻaikalima a me ka tī. Inā ʻo ka manawa hope āu i hoʻāʻo ai i ka tiiki haʻahaʻa momona ua like ia me ka lāʻau lapaʻau, e hoʻāʻo hou. Ua hoʻomaikaʻi nui ʻia nā huahana haʻahaʻa momona.

ʻO ke keu kaohi kaupaona: He ala maʻalahi kēia e mālama ai i nā calorie me ka mōhai ʻole ʻana i ka ʻono. ʻEhā auneke o ka tīhi maʻa mau i 120 mau calorie, i hoʻohālikelike ʻia i 100 mau calorie no 2 pākēneka, 90 calories no 1 pākēneka a 80 no ka momona-ʻole. Hoʻokahi auneke o ka tī Cheddar he 114 calories a me 6 gram o ka momona momona. ʻO 1 auneke ka momona Kraft cheese he 90 calories a me 4 grams momona momona. ʻO hoʻokahi scoop o ka Breirs vanilla ice cream he 150 calories a me 5 gram momona momona; Loaʻa iā Häagen Dazs he 270 calories a me 11 grams momona momona; Loaʻa iā Breyers Light he 130 calories a me 2.5 grams momona momona. ʻ Tiplelo Aʻo: Nānā i ka ʻoki ʻana i ka momona momona.

ʻO ka bonus olakino: Ua ʻoki loa ʻoe i ka momona momona, ke ʻano e hoʻonui ai i kou makaʻi i nā maʻi puʻuwai. ʻO kahi laʻana, ʻo kēlā mau ʻeke hoʻokahi o ka tī mau i ka 3 mau kaata o ka momona momona, hoʻohālikelike ʻia me ka 1.4 gram no ka tī momona momona, ma lalo o 1 gram no ka momona momona a ʻaʻohe momona momona no ka momona-ʻole. Manaʻo ka poʻe akamai i ka hoʻopaʻa ʻana i ka momona momona ʻaʻole i ʻoi aku ma mua o 10 pakeneka o ka nui o nā calorie, ʻo ia ka unuhi ʻana i 22 grams i kēlā me kēia lā ma kahi ʻai 2,000-calorie.

5. E inu hou i ka wai

Ka papahana: Pono nā wahine e inu i 9 mau kīʻaha o ka wai i kēlā me kēia lā, ʻoi aku inā ʻoe e hoʻoikaika kino, akā ʻo ka hapa nui e hoʻopau wale i nā kīʻaha 4-6 wale nō i ka lā. E mālama i kahi ʻōmole wai ma luna o kāu pākaukau, i loko o kāu pēke a i loko o kāu kaʻa.

ʻO ke keu kaohi kaupaona: ʻO ka inu ʻana i ka wai e maʻona ai ʻoe, no laila e ʻai liʻiliʻi paha ʻoe, a kōkua i ka pale ʻana iā ʻoe mai ka ʻai ʻana inā ʻaʻole ʻoe pōloli. Huli ka poʻe he nui i ka meaʻai ke make wai maoli lākou. Manaʻo kōkua: E inu i ka wai ma kahi o nā mea inu kō a me nā wai e hoʻomaʻemaʻe a mālama i nā calorie.

ʻO ka bonus olakino: ʻO ka noho hydrated maikaʻi ʻana e hōʻemi paha i kou makaʻi no nā maʻi, e like me nā maʻi ʻaʻai o ke kolona, ​​ka umauma a me ka ʻai. I loko o kahi noiʻi, ʻo nā wahine i hōʻike i ka inu ʻana ma mua o ʻelima mau kīʻaha wai i ka lā he 45 pakeneka haʻahaʻa haʻahaʻa no ka maʻi maʻi colon ma mua o ka poʻe i inu ʻelua a ʻoi aʻe paha.

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