Maikaʻi a maikaʻi ʻole paha ka Snacking?

Anter

• He aha ka meaʻai māmā a no ke aha ka mea ʻai māmā ai ka poʻe?
• Hoʻonui ka snacking i kāu metabolism?
• Pehea e hoʻopili ai ka meaʻai māmā i ka makemake a me ke kaumaha
• Nā hopena i ka makemake
• Nā hopena ma ke kaupaona
• Nā hopena i ke kō kō
• Hiki ke pale aku i ka pōloli wī
• ʻ Tipslelo aʻoaʻo no ka meaʻai māmā
• Nā meaʻai māmā olakino e ʻai ai
• Ke laina lalo

Aia nā manaʻo like e pili ana i ka meaʻai māmā.

Manaʻo kekahi he olakino ia, ʻoiai manaʻo kekahi e hiki ke hōʻeha iā ʻoe a hoʻonui i kou kaumaha.

Eia kahi nānā kikoʻī i ka meaʻai māmā a pehea ka hopena i kou olakino.

He aha ka meaʻai māmā a no ke aha ka mea ʻai māmā ai ka poʻe?

ʻO ka meaʻai māmā ke hoʻopau ʻoe i ka meaʻai a i ʻole nā ​​mea inu ma waena o kāu papaʻai nui maʻamau.

Hoʻohana pinepine ʻia ka huaʻōlelo "meaʻai māmā" e kuhikuhi i nā mea i hana ʻia, kiʻekiʻe-calorie e like me nā ʻāpana a me nā kuki.

Eia nō naʻe, ka maʻalahi o ka meaʻai māmā e ʻai a inu paha i kekahi mea ma waena o nā meaʻai, me ka nānā ʻole inā he olakino ka meaʻai ().

ʻO ka pōloli ke kumu nui ma hope o ka meaʻai māmā, akā ʻo nā mea e like me ka wahi, ka nohona kaiaulu, ka manawa o ka lā, a me ka loaʻa o ka meaʻai ke hāʻawi pū kekahi.

ʻO ka ʻoiaʻiʻo, ʻai pinepine ka poʻe i ka wā kokoke ka meaʻai ʻono - ʻoiai ʻaʻole pōloli lākou.

I hoʻokahi noiʻi, i ka wā i nīnau ʻia ai ka poʻe me ka momona a i ʻole ka nui o ke kaumaha no ke aha lākou i koho ai i nā meaʻai māmā maikaʻi ʻole, ʻo ka pane maʻamau ka hoʻowalewale ʻia, a ukali ʻia e ka wī a me nā pae ikehu haʻahaʻa ().

Eia kekahi, ʻo ka makemake o ka meaʻai māmā a me nā hopena o ka meaʻai māmā e pili ana i ke olakino e like me ka mea nui. ʻO nā kumu i hoʻohuli i ka meaʻai māmā nā makahiki a me nā hilinaʻi e pili ana inā he olakino kēia hana.

ʻO ka meaʻai māmā e pili ana i ka ʻai ʻana a i ʻole ka inu ʻana ma waho o nā pāʻina nui maʻamau. ʻO nā kumu no ka meaʻai māmā me ka pōloli, ka loaʻa ʻana o ka meaʻai, a me ke ʻano o ka nohona a me ka nohona.

Hoʻonui ka snacking i kāu metabolism?

ʻOiai ua manaʻo ʻia ka ʻai ʻana i kēlā me kēia mau hola e hoʻonui ai i kāu metabolism, ʻaʻole kākoʻo nā ʻike ʻepekema i kēia.

Hōʻike ka noiʻi ʻaʻole hopena ka hopena o ka pāʻina pinepine i ka nui o nā calories āu e kuni ai ().

Hoʻokahi kahi noiʻi i ka poʻe e ʻai ana i ka helu like o nā calorie i loko o ʻelua a ʻehiku paha mau pākaina i kēlā me kēia lā i loaʻa ʻole ka ʻokoʻa o nā calorie i puhi ʻia ().

I loko o kahi noi ʻē aʻe, ʻo ka poʻe me ka momona i ukali i ka papa ʻaina haʻahaʻa haʻahaʻa loa no 3 mau pule i hōʻike i ka hoʻoliʻiliʻi like i ka nui o ka metabolic rate, me ka nānā ʻole inā ʻai lākou i 800 mau calorie ma ke ʻano he 1 a 5 mau pā i kēlā me kēia lā ().

Eia nō naʻe, i hoʻokahi o nā noi ʻana, ʻo nā kāne ʻōpio ʻeleu i ʻai i kahi meaʻai momona-protein a kiʻekiʻe-carb paha ma mua o ka hiamoe ʻana i kahi piʻi nui o ka nui o ka metabolic i ke kakahiaka aʻe ().

Manaʻo pinepine ʻia ka meaʻai māmā i kēlā me kēia mau hola e hoʻonui i ka metabolism. Eia nō naʻe, hōʻike ka hapanui o nā noiʻi i ka hopena o ka ʻai pinepine ʻana a i ʻole hopena i ka metabolism.

Pehea e hoʻopili ai ka meaʻai māmā i ka makemake a me ke kaumaha

ʻO nā haʻawina e pili ana i nā hopena o ka meaʻai māmā i ka makemake a me ke kaumaha i hāʻawi ʻia i nā hopena i hui ʻia.

Nā hopena i ka makemake

Pehea e hoʻopili ai ka meaʻai māmā i ka makemake ʻole a me ka lawe ʻana i ka meaʻai?

Ua hōʻike ʻia kahi loiloi ʻoiai ʻo nā meaʻai māmā e hōʻoluʻolu iki i ka pōloli a hāpai i ka naʻau o ka piha, ʻaʻole uku ʻia kā lākou mau calorie ma ka pāʻina e hiki mai ana.

ʻO kēia ka hopena i ka hoʻonui ʻia ʻana o ka ʻai no ka lā ().

ʻO kahi laʻana, i loko o hoʻokahi noiʻi, ʻo nā kāne me ke kaupaona nui i ʻai i ka meaʻai māmā 200-calorie 2 mau hola ma hope o ka pau ʻana o ka ʻaina kakahiaka i ka ʻai ʻana he 100 wale nō ka nui o nā calories i ka ʻaina awakea ().

ʻO kēia ka mea i hoʻonui ʻia ka nui o kā lākou lawe ʻana i ka calorie ma kahi o 100 calories.

I loko o kahi noiʻi i kāohi ʻia, ua ʻai nā kāne wīwī i ʻekolu mau protein kiʻekiʻe, momona momona, a i ʻole nā ​​momona momona momona no nā lā ʻeono ().

ʻAʻole i loli ko lākou mau pōloli a me nā ʻai ʻana o ka nui kalori i hoʻohālikelike ʻia me nā lā a lākou e ʻai ʻole ai, nā mea e hōʻike ana he hopena kūlike nā mea ʻai ().

Eia nō naʻe, ua hōʻike ʻia nā noiʻi ʻana hiki i ka meaʻai māmā ke kōkua i ka hōʻemi ʻana i ka pōloli (,,).

I hoʻokahi o nā noi ʻana, ʻo nā kāne e ʻai ana i kahi protein kiʻekiʻe, nā pā meaʻai māmā kiʻekiʻe i loaʻa nā pae haʻahaʻa o ka wī wīwī a me nā kiʻekiʻe kiʻekiʻe o ka hormone piha GLP-1. Ua lawe lākou i ka awelika o 425 mau calori i kēlā me kēia lā ().

ʻO kahi noi ʻē aʻe i nā wahine he 44 me ka momona a i ʻole ke kaupaona i kahakaha ʻia i ka momona o ka protein ma mua o ka protein a i ʻole ka carbs i alakaʻi ai i ka hōʻemi ʻana i ka pōloli a me nā manaʻo piha o ka piha i kakahiaka aʻe. Eia naʻe, ʻoi aku ka kiʻekiʻe o nā kiʻekiʻe o ka insulin ().

Ma muli o kēia mau hopena like ʻole, ʻikea ka hopena o ka meaʻai māmā i ka makemake i ka mea a me ke ʻano o ka meaʻai māmā i hoʻopau ʻia.

Nā hopena ma ke kaupaona

Hōʻike ka hapanui o ka noiʻi ʻaʻole ka hopena o ka meaʻai māmā ma waena o nā meaʻai i ka paona (,).

Eia nō naʻe, hōʻike kekahi mau noiʻi ʻana i ka ʻai ʻana i ka protein-rich, nā meaʻai māmā kiʻekiʻe-fiber hiki ke kōkua iā ʻoe e lilo i ka paona (,).

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi ma 17 mau kānaka me ka maʻi kō i ka hōʻino ʻana i nā meaʻai māmā i loko o nā protein a me nā carbs lohi lohi i hopena i kahi awelika o ke kaupaona o 2.2 paona (1 kg) ma waena o 4 mau pule ().

Ma ka ʻaoʻao ʻē aʻe, ʻo kekahi mau noiʻi i ka poʻe me ka momona a i ʻole ke kaupaona maʻamau i loaʻa i ka ʻai māmā hiki ke alakaʻi i ka lohi o ke kaupaona ʻana a i ʻole ka loaʻa ʻana o ka paona (,).

I hoʻokahi o nā noi ʻana, ua hoʻonui ka nui o nā kāne wiwo ʻole he 36 i kā lākou loaʻa ʻana o ka calorie e 40% ma ka ʻai ʻana i nā calorie keu ma ke ʻano he meaʻai māmā Ua ʻike lākou i ka hoʻonui nui ʻana o ke ake a me ka momona o ka ʻōpū ().

Hōʻike kekahi noiʻi e hiki i ka manawa o nā meaʻai māmā ke hoʻololi i nā loli kaumaha.

Ua hōʻike ʻia kahi noiʻi ma 11 wīwī wahine e ʻai ana i kahi meaʻai māmā 190-calorie ma 11:00 p. hoʻemi i ka nui o nā momona a lākou i kuni ai ma mua o ka ʻai ʻana i ka meaʻai māmā like ma 10:00 am ().

Hōʻike nā hualoaʻa huikau i nā pane kaupaona i ka meaʻai māmā e loli paha e kēlā me kēia a me ka manawa o ka lā.

Hōʻike nā hopena noiʻi hoʻohuihui i ke kaupaona a me nā makemake o ka makemake i ka meaʻai māmā e like me kēlā me kēia, a me ka manawa o ka lā.

Nā hopena i ke kō kō

ʻOiai he nui ka poʻe e manaʻo he pono ia e ʻai pinepine e mālama i nā pae kō kō paʻa i loko o ka lā, ʻaʻole pēlā ka hihia.

ʻO ka ʻoiaʻiʻo, ua hoʻopaʻa ʻia kahi noiʻi i ka poʻe me ka maʻi diabetes type 2 ʻo ka ʻai ʻana he ʻelua mau meaʻai nui wale nō i kēlā me kēia lā ka hopena o ka haʻahaʻa o ke kō i ke kō, ʻoi aku ka maikaʻi o ka insulin, a ʻoi aku ka emi o ke kaumaha ma mua o ka ʻai ʻana i ʻeono mau manawa i kēlā me kēia lā ().

Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i ka ʻokoʻa o nā pae kō kō i ka wā i pau ai ka nui o nā meaʻai i nā meaʻai a me nā pāʻina a me nā mea ʻai (,).

ʻOiaʻiʻo, ʻo ke ʻano o ka meaʻai māmā a me ka nui i ʻai ʻia nā kumu nui e hoʻopili i nā pae kō kō.

Ua hōʻike mau ka momona momona-ʻoi, nā meaʻai māmā ʻoi aku ka maikaʻi i nā kō kō a me nā kiʻekiʻe o ka insulin ma mua o nā meaʻai momona kiʻekiʻe-carb i ka poʻe me a me ka ʻole o ka maʻi kō,,,).

Hoʻohui ʻia, hiki i nā meaʻai māmā me kahi mau protein kiʻekiʻe ke hoʻomaikaʻi i ke kaohi kō kō (,).

I loko o kahi noiʻi i loko o 20 mau kāne olakino, ke ʻai nei i kahi protein kiʻekiʻe, nā mea momona momona momona haʻahaʻa i hoʻohaʻahaʻa ʻia i nā pae kō kō ma mua o ka pāʻina aʻe, ke hoʻohālikelike ʻia me nā meaʻai māmā a me nā wai ʻalani ().

He mea pono ʻole ka meaʻai māmā e mālama i nā pae kō kō olakino olakino. ʻO ka ʻai ʻana i nā protein kiʻekiʻe a i ʻole nā ​​mea ʻai māmā kiʻekiʻe e hoʻāla i nā pae kō kō ma mua o ka ʻai ʻana i nā meaʻai momona kiʻekiʻe.

Hiki ke pale aku i ka pōloli wī

ʻAʻole maikaʻi ka meaʻai māmā no nā mea āpau, akā hiki iā ia ke kōkua i kekahi poʻe e hōʻalo i ka pōloli nui.

Ke hele lōʻihi ʻoe me ka ʻai ʻole, pōloli loa paha ʻoe a pau ka ʻai ʻana i nā mea ʻoi aku ka nui o ke kala ma mua o kāu e pono ai.

Hiki i ka meaʻai māmā ke kōkua i ka mālama ʻana i kāu pae pololi ma keel keu, keu hoʻi i nā lā ke hoʻokaʻawale ʻia kāu mau meaʻai.

Eia nō naʻe, he mea nui e koho i nā meaʻai māmā.

ʻOi aku ka maikaʻi o ka ʻai ʻana i ka meaʻai māmā ma mua o ka waiho wale ʻana i ka pōloli nui. Hiki i kēia ke alakaʻi i nā koho ʻai maikaʻi ʻole a me ka nui o ka lawe ʻana o ka calorie.

ʻ Tipslelo aʻoaʻo no ka meaʻai māmā

E loaʻa ai ka hapa nui o kāu mau meaʻai māmā, e hāhai i kēia mau kulekele:

• Huina e ʻai ai. Ma ke ʻano laulā, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai māmā e hāʻawi ai ma kahi o 200 mau calorie a ma ka liʻiliʻi he 10 mau palaka o ke protein e kōkua iā ʻoe e noho piha a hiki i kāu pāʻina aʻe.
• Alapine (frequency). Hoʻololi kāu helu o nā meaʻai māmā ma muli o kāu pae o ka hana a me ka nui o ka ʻai. Inā ʻoe e ʻeleu loa, makemake paha ʻoe i 2-3 mau meaʻai māmā i kēlā me kēia lā, ʻoiai ʻoi aku ka maikaʻi o ka mea ʻoi aku ka sedentary me 1 a i ʻole ʻaʻa.
• Ka lawe ʻana. Mālama me ʻoe i nā meaʻai māmā ke hele aku ʻoe ma waho e hana ana i nā hana a i ʻole ke huakaʻi ʻana inā pilikia ka wī.
• Nā meaʻai māmā e hōʻalo ai. Hiki ke hāʻawi ʻia nā mea ʻono kō nui i hāʻawi ʻia i kahi ikehu pōkole o ka ikehu, akā e ʻike paha ʻoe i ka pōloli i hoʻokahi hola a ʻelua paha ma hope.

Ke wā ʻai māmā, e ʻai pono i nā ʻano kūpono a me nā nui o nā meaʻai e hōʻemi ai i ka pōloli a pale i ka ʻai nui ʻana ma hope.

Nā meaʻai māmā olakino e ʻai ai

ʻOiai he nui nā meaʻai māmā a me nā kaola i loaʻa, koho ʻoi aku ka maikaʻi o ka mālama ʻana i nā meaʻai āpau.

He mea maikaʻi e hoʻokomo i kahi kumu protein i loko o kāu meaʻai māmā.

ʻO kahi laʻana, ua hōʻike ʻia nā tīhi a me nā hua moa paʻakikī e mālama iā ʻoe no nā hola ().

Eia kekahi, ʻo nā mea momona momona nui e like me nā ʻalemona a me nā peanuts e hōʻemi i kou makemake a me ka nui o nā meaʻai āu e ʻai ai i ka pāʻina aʻe (,).

Eia kekahi mau manaʻo snack olakino ʻē aʻe:

• tī tī
• nā huaʻai mea kanu hou
• nā hua pua lā
• hale tī me ka huaʻai

ʻO ke koho ʻana i nā meaʻai māmā i kiʻekiʻe i ka protein a me ka fiber e kōkua i ka hōʻemi ʻana i ka pōloli a mālama iā ʻoe i nā hola he nui.

Ke laina lalo

Hiki ke maikaʻi ke meaʻai māmā i kekahi mau hihia, e like me ka pale ʻana i ka pōloli i ka poʻe makemake e ʻai nui ke hele lōʻihi me ka ʻai ʻole.

Eia nō naʻe, ʻoi aku ka maikaʻi o ka ʻai ʻana o nā mea ʻē aʻe i ʻekolu a ʻoi iki paha o nā meaʻai i kēlā me kēia lā.

I ka hopena, he koho pilikino maoli ia. Inā hele ʻoe i ka meaʻai māmā, e hōʻoia e koho i nā meaʻai olakino e hoʻomau a māʻona ʻoe.