ʻAi ʻAi ʻia ka Manawa: Kahi Alakaʻi Hoʻomaka

Anter

• He aha ka ʻai ʻana i kaohi ʻia e ka manawa?
• Hiki ke kōkua iā ʻoe e ʻai i ka mea liʻiliʻi
• Nā hopena olakino o ka ʻai wā palena ʻia
• Kaumaha emi
• Ola Ola Naʻau
• Kō Koko
• Pehea e hana ai
• Hoʻohālikelike ʻia ka ʻai ʻana o ka ʻai ʻana me ka manawa
• Ka Laina Lalo

ʻO ka hoʻokē ʻai wā waena kekahi o nā papahana meaʻai e makemake nui ʻia a puni.

ʻAʻole like me nā papaʻai e haʻi aku iā ʻoe He aha e ʻai, kālele iki ka manaʻo nui o ka hoʻokē ʻai i ka manawa e ʻai.

ʻO ka palena ʻana i nā hola āu e ʻai ai i kēlā me kēia lā hiki ke kōkua iā ʻoe e hōʻemi i nā calories. Hāʻawi pū kekahi i nā pono olakino, e like me ka pohō kaumaha a hoʻomaikaʻi i ke olakino puʻuwai a me nā pae kō kō.

Nui a hewahewa nā ʻano o ka hoʻokē ʻai pinepine, me kahi ʻano maʻamau i kapa ʻia ka ʻai palena ʻia. Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka ʻai palena ʻana i ka manawa.

He aha ka ʻai ʻana i kaohi ʻia e ka manawa?

ʻO ka hoʻokē ʻai wā waena kahi manawa ākea e pili ana i nā ana ʻai kikoʻī he nui.

ʻO kēlā me kēia ʻano o ka hoʻokē ʻai lūlū pū me nā wā hoʻokēʻai i ʻoi aku ka lōʻihi ma mua o ka wikiwiki maʻamau o 8-12 mau hola ().

ʻO ka "ʻai palena palena manawa," a i ʻole "ʻai palena palena ʻole ʻia," pili ia ke kaupalena ʻia ka ʻai ʻana i kekahi mau hola i kēlā me kēia lā ().

ʻO kahi laʻana o ka ʻai palena palena manawa inā koho ʻoe e ʻai i kāu meaʻai āpau no ka lā i kahi manawa 8-hola, e like me mai ka 10 a hiki i ka 6 pm

ʻO ke koena he 16 mau hola i kēlā me kēia lā ka wā e hoʻokē ʻai ana, kahi e pau ʻole ai nā calorie.

E hana hou ʻia kēia papa kuhikuhi like i kēlā me kēia lā.

Hōʻuluʻulu Manaʻo: ʻO ka ʻai palena palena manawa he ʻano hoʻokē ʻai paʻamau i kaupalena ʻia i kāu lawe ʻana i ka meaʻai i kekahi mau hola i kēlā me kēia lā.

Hiki ke kōkua iā ʻoe e ʻai i ka mea liʻiliʻi

ʻAi ka poʻe he nui mai ko lākou ala ʻana a hiki i ka manawa a lākou e hiamoe ai.

Ke hoʻololi nei mai kēia kaila o ka ʻai ʻana i ka ʻai palena ʻia ʻana o ka manawa ke kumu e ʻai iho ai i ka liʻiliʻi.

I ka ʻoiaʻiʻo, ua hōʻike ʻia kekahi mau noiʻi e hiki i ka ʻai i kaupalena ʻia i ka manawa ke hōʻemi i ka nui o nā calorie āu e ʻai ai i ka lā ().

Ua ʻike ʻia kahi noiʻi i ka wā i kaupalena ai nā kāne makua olakino i kā lākou ʻai ʻana ma kahi o ka puka aniani he 10 mau hola, ua hoʻemi ia i ka nui o nā calorie a lākou e ʻai ai i kēlā me kēia lā ma kahi o 20% ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe ua ʻai nā kāne ʻōpio ma kahi o 650 mau kalori i kēlā me kēia lā ke palena lākou i kā lākou ʻai i kahi manawa 4 ().

Eia nō naʻe, ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe ʻaʻole ʻai maoli kekahi poʻe i ka liʻiliʻi o nā calorie i ka wā o ka wā i kaupalena ʻia ((5).

Inā koho ʻoe i nā meaʻai calorie kiʻekiʻe i kou wā hānai, hoʻopau paha ʻoe i ka ʻai ʻana i ka meaʻai maʻamau o ka lā ʻoiai ʻoe e ʻai nei no kahi manawa pōkole o ka manawa.

ʻO ka mea hou aku, ʻo ka hapa nui o nā noiʻi e pili ana i ka ʻai palena palena manawa i hoʻohana ai i nā moʻolelo papaʻai e ana i ka ʻai calorie. Kau ka papaʻai papaʻai i nā mea komo e kākau i ka mea a me ka nui o kā lākou ʻai.

Minamina, ʻaʻole pololei nā moʻolelo papaʻai ().

Ma muli o kēia, ʻaʻole ʻike ka poʻe noiʻi i ka nui o ka ʻai i kaupalena ʻia i ka manawa e hoʻololi maoli i ka lawe ʻana o ka calorie. Ke hoʻoliʻiliʻi paha ia i ka nui o nā meaʻai i ʻai ʻia a loli paha e kēlā me kēia.

Hōʻuluʻulu Manaʻo: No kekahi poʻe, ʻo ka ʻai i kaupalena ʻia e ka manawa e hōʻemi ai i ka nui o nā calorie a lākou e ʻai ai i ka lā. Eia nō naʻe, inā ʻoe e ʻai i nā meaʻai calorie kiʻekiʻe, ʻaʻole paha ʻoe e hoʻopau i ka ʻai ʻana me ka ʻai palena palena manawa.

Nā hopena olakino o ka ʻai wā palena ʻia

Loaʻa paha i nā mea ʻai palena palena manawa ka nui o nā pono olakino, me ke kaupaona ʻana, ke olakino puʻuwai maikaʻi a me nā pae kō kō kō.

Kaumaha emi

ʻO kekahi mau haʻawina o nā kaupaona kaulike a me ka paona kaupaona i ka ʻai ʻana i ka puka aniani o 7-12 mau hola, e hōʻike ana i ka pohō kaumaha o 5% ma mua o 2-4 mau pule (, 5,,).

Eia nō naʻe, ua hōʻike ʻia nā noiʻi ʻē aʻe i ka poʻe kaumaha maʻamau i ka hōʻemi ʻole o ke kaumaha me ka ʻai ʻana i nā puka aniani o ka lōʻihi like (,).

Inā paha ʻoe e ʻike i ka pohō o ke kaupaona me ka ʻai palena ʻia ʻana o ka manawa e hilinaʻi ʻia ana inā ʻaʻole ʻoe e hoʻokele i ka ʻai ʻana i nā calori liʻiliʻi ma loko o ka wā ʻai ().

Inā kōkua kēia kaila o ka ʻai ʻana iā ʻoe e ʻai i nā calorie ʻē aʻe i kēlā me kēia lā, hiki iā ia ke hana i ka pohō kaumaha ma mua o ka manawa.

Inā ʻaʻole kēia ka hihia no ʻoe, ʻaʻole paha ka ʻai palena palena manawa kāu koho maikaʻi loa no ka hoʻēmi kino.

Ola Ola Naʻau

Hiki i kekahi mau mea i loko o kou koko ke hoʻopili i kāu makaʻu i ka maʻi puʻuwai, aʻo kekahi o kēia mau mea nui he kolesterol.

Hoʻonui ka LDL cholesterol "maikaʻi" i kāu makaʻi o ka maʻi puʻuwai, ʻoiai "maikaʻi" e hoʻoliʻiliʻi ka HDL cholesterol i kāu makaʻi ().

Ua ʻike ʻia hoʻokahi noiʻi ua hala ʻehā mau pule o ka ʻai palena palena manawa ma kahi puka puka he 8 mau hola i hoʻohaʻahaʻa ʻia ka LDL kolokolo "ʻino" ma mua o 10% i nā kāne a me nā wahine ().

Eia nō naʻe, ʻaʻole i hōʻike ʻia kahi noiʻi ʻē aʻe e hoʻohana ana i ka lōʻihi like o ka puka aniani i nā pono ma nā pae kolesterol ().

Ua hoʻohana nā noiʻi ʻelua i nā mākua kaupaona maʻamau, no laila nā hopena kūlike ʻole ma muli o ka ʻokoʻa o ka pohō kaumaha.

Ke lilo ka paona o nā mea komo me ka ʻai palena palena manawa, ua hoʻomaikaʻi ʻia kā lākou kolesterol. Ke lilo ʻole ko lākou kaumaha, ʻaʻole ia i hoʻomaikaʻi (,).

Ua hōʻike ʻia kekahi mau noiʻi ʻana e ʻai iki ana i nā puka aniani o 10-12 mau hola me ka hoʻomaikaʻi ʻana i ka kolesterol.

I kēia mau noiʻi, ua hōʻemi ʻia ka LDL kolokolo "ʻino" e 10 a35% i ʻehā mau pule i ka poʻe kaupaona maʻamau (,).

Kō Koko

ʻO ka nui o ka glucose, a i ʻole "kō," i kou koko he mea nui ia no kou olakino. ʻO ka nui o ke kō i loko o kou koko e hiki ai ke alakaʻi i ka maʻi kō a hōʻino hoʻi i nā ʻāpana o kou kino.

Ma ke ʻano holoʻokoʻa, ʻaʻole maopopo loa nā hopena o ka ʻai palena ʻia ʻana o ka manawa ma ke kō kō.

Ua hōʻike kekahi mau noiʻi i ka poʻe kaupaona maʻamau i ka hoʻoliʻiliʻi o ke kō kō a hiki i 30%, ʻoiai kahi hōʻike ʻokoʻa i hōʻike i ka hoʻonui ʻana o 20% i ke kō kō (,, 14).

Pono e noiʻi hou aʻe e hoʻoholo inā hiki i ka ʻai palena palena manawa ke hoʻomaikaʻi i ke kō kō.

Hōʻuluʻulu Manaʻo: Hōʻike kekahi noiʻi e hiki i ka ʻai i kaupalena ʻia i ka manawa ke alakaʻi i ka pohō kaumaha, hoʻomaikaʻi i ke olakino puʻuwai a me ke kō kō. Eia naʻe, ʻaʻole ʻae nā noiʻi āpau a makemake ʻia i ka ʻike hou aku.

Pehea e hana ai

Maʻalahi loa ka ʻai ʻana i kaupalena ʻia ka manawa - koho wale i kekahi mau hola i ka manawa e ʻai ai ʻoe i kāu mau calorie āpau i kēlā me kēia lā.

Inā ʻoe e hoʻohana ana i ka ʻai palena palena manawa e hoʻemi ai i ka paona a hoʻomaikaʻi i kou olakino, ʻo ka helu o nā hola āu e ʻae ai iā ʻoe iho e ʻai ma lalo o ka helu āu e ʻae ai.

ʻO kahi laʻana, inā ʻai maʻamau kāu ʻai mua ma ka hola 8 a hoʻomau i ka ʻai a puni ka 9 pm, ʻai ʻoe i kāu meaʻai āpau ma ka puka aniani he 13 mau hola i kēlā me kēia lā.

E hoʻohana ai i ka mea kaupalena ʻia i ka manawa, e hōʻemi ʻoe i kēia helu. ʻO kahi laʻana, makemake paha ʻoe e koho e ʻai wale i ka puka aniani o 8-9 mau hola.

Lawe kēia i hoʻokahi a ʻelua paha o nā pāʻina a i ʻole nā ​​meaʻai māmā āu e ʻai ai.

Minamina, ʻaʻole lawa ka noiʻi ʻana no ka ʻai palena ʻana i ka manawa e ʻike ai ka lōʻihi o ka puka aniani ʻoi aku ka maikaʻi.

Eia nō naʻe, hoʻohana ka hapa nui o nā poʻe i nā puka aniani o 6-10 mau hola i kēlā me kēia lā.

Ma muli o ka ʻai ʻana i kaupalena ʻia i ka manawa ke nānā aku ʻoe i ka wā āu e ʻai ai ma mua o ka mea āu e ʻai ai, hiki ke hoʻohui pū ʻia me nā ʻano papaʻai like ʻole, e like me kaʻai low-carb a i ʻole ka protein protein kiʻekiʻe.

Hōʻuluʻulu Manaʻo: Maʻalahi ka hana ʻana i ka palena manawa. Ua koho wale ʻoe i kahi manawa o ka manawa e ʻai ai i kāu mau calorie i kēlā me kēia lā. ʻO kēia manawa he 6-10 mau hola ka lōʻihi.

Hoʻohālikelike ʻia ka ʻai ʻana o ka ʻai ʻana me ka manawa

Inā hoʻoikaika pinepine ʻoe, e noʻonoʻo paha ʻoe i ka hopena o ka ʻai palena ʻana i ka manawa.

Ua nānā ʻia hoʻokahi makahiki he ʻewalu pule i ka ʻai palena ʻia i ka wā ʻōpio ma muli o ka papahana hoʻomaʻamaʻa kaumaha.

Ua ʻike ʻia ua hiki i nā kāne e hana ana i ka mea i kaupalena ʻia ka manawa ke hoʻonui i ko lākou ikaika e like me ka nui o ka pūʻulu mana e ʻai maʻamau ().

ʻO kahi noiʻi like i nā kāne makua nāna i hoʻomaʻamaʻa kaupaona i hoʻohālikelike ʻia i ka ʻai ʻana i kaupalena ʻia i ka manawa ma kahi puka ʻai o 8-hola i kahi ʻano ʻai maʻamau.

Ua ʻike ʻia e ʻai ana nā kāne a pau i kā lākou mau calorie i kahi manawa 8-hola i kēlā me kēia lā i nalowale ma kahi o 15% o ko lākou kino momona, ʻoiai ʻaʻole i nalo i ka momona ka momona o ke kino (14).

ʻO ka mea hou aku, ua hoʻomaikaʻi like nā hui ʻelua i ka ikaika a me ke ahonui.

Ma muli o kēia mau aʻo ʻana, ʻike ʻia hiki iā ʻoe ke hoʻoikaika kino a holomua maikaʻi i ka hahai ʻana i kahi papahana ʻai palena palena manawa.

Eia nō naʻe, pono ka noiʻi i nā wahine a me ka poʻe e hana ana i ka hoʻolālā aerobic e like me ka holo ʻana a ʻauʻau paha.

Hōʻuluʻulu Manaʻo: Hōʻike ka noiʻi ʻaʻole ka hopena maikaʻi ʻole o ka ʻai palena ʻia i kou hiki ke hoʻoikaika kino a ikaika hoʻi.

Ka Laina Lalo

ʻO ka ʻai ʻana i kaupalena ʻia i ka manawa kahi hoʻolālā papaʻai e kālele ana i ka wā āu e ʻai ai, ma mua o ka mea āu e ʻai ai.

Ma ka palena ʻana i kāu mau meaʻai āpau i kēlā me kēia lā i kahi manawa pōkole o ka manawa, hiki paha ke ʻai i nā meaʻai liʻiliʻi a lilo ka kaumaha.

ʻO ka mea hou aʻe, ua hōʻike ʻia kekahi mau noiʻi e ʻai ana ka mea i kapu ʻia i ka manawa i ke olakino puʻuwai a me ke kō kō, ʻoiai ʻaʻole ʻae nā noiʻi āpau.

ʻAʻole no ka poʻe āpau ka ʻai palena palena manawa, akā, he koho papaʻai makemake nui ʻia e makemake ai ʻoe e hoʻāʻo no ʻoe iho.