Luhi ma hope o ka ʻai ʻana? Eia ke kumu

Anter

• Nānā no

ʻO ka ʻaina awakea a puni, noho ʻoe a ʻai, a i loko o 20 mau minuke, e hoʻomaka ana kou pae ikehu e mae a pono ʻoe e hakakā e noʻonoʻo a mālama i kou mau maka. Aia kekahi mau kumu e luhi a moloā paha ʻoe ma hope o ka ʻaina awakea, akā me kekahi mau loli, e hoʻomaka ʻoe me ka ikaika a pauma loa.

ʻAi Kēia

ʻO nā meaʻai i kiʻekiʻe ma ka glycemic index (nā kalapona e hoʻokiʻekiʻe i ke kō koko koko) ʻaʻole nui no ka hoʻokuʻu koke ʻia ʻana o ka glucose i loko o kēia mau meaʻai, e piʻi ai ka nui o ka insulin. Hiki iā lākou ke hoʻoikaika mua iā ʻoe a me ka ikaika, akā i ka haʻalele ʻana o ke kō i kou kahawai koko, e ʻike ʻoe i kēlā pōʻino o ka ikehu. ʻO nā meaʻai i kiʻekiʻe i ka papa kuhikuhi glycemic e komo pū me nā meaʻai a me nā meaʻai i hana ʻia me nā kālika i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo, pasta, laiki keʻokeʻo, ʻeke, nā palaoa liʻiliʻi, nā mea kalai a me nā pretzels, nā mea i hoʻomoʻa ʻia, a me ka oatmeal koke, russet a me nā ʻuala. , wai wai, soda, a pūʻiwa hoʻi, nā lā, nā melona, ​​nā paina, nā hua puaʻa, a me nā maiʻa.

ʻOi aku ka maikaʻi ke kāpae i nā ʻaloke keʻokeʻo, nā wahī, a me ka pasta pono a hele no ka palaoa palaoa a i ʻole nā ​​hua piha e like me ka quinoa a i ʻole ka palaoa, a inā ʻoe e ʻai ia mea, e ʻike pono ua hui ʻia lākou me ka protein (20 a 30 gram. ) a me nā kalapona maikaʻi (50 a hiki i ka 65 grams ka nui o nā carbs) a me ka fiber (ʻewalu grams aʻoi aʻe paha) i loaʻa i nā mea kanu a me nā huaʻai. Eia kekahi mau manaʻo awakea maikaʻi loa.

• Hummus a me ka veggie sandwich ma ka palaoa palaoa piha i kupu me ka ʻāpala waena: 430 calories, 69.2 gram carbs, 16.8 gram fiber, 12.9 gram protein
• ʻuala ʻuala, pīni ʻeleʻele, a me ka salakeke quinoa: 484 calories, 63.5 grams carbs, 12.6 grams fiber, 15.8 grams protein
• ʻO ka pēpē moa sesame pēpē kale me ka hapalua kīʻaha o nā blueberry: 456 calories, 69.9 karbū carbs, 10,8 gram fiber, 30.3 gram protein.
• ʻO ka kīʻaha Veggie burrito me ʻeiwa mau cashews paʻakai: 466 calories, 62.9 mau ʻūlū karbs, 11.1 gram fiber, 24.1 gram protein
• Tofu Maple-cumin me ka farro: 381 calories, 62.4 karbake carbs, 11.4 gram puluniu, 18.3 gram protein
• Butternut squash lentil sup me kahi medium pear: 356 calories, 68.2 gram carbs, 22.5 gram fiber, 18 gram protein
• ʻO ka pahu barley lemi-soy edamame: 541 calories, 62.4 karbū carbs, 14.5 gram fiber, 21.9 gram protein
• ʻO Strawberry banana spinach smoothie a me 12 mau ʻalemona maka: 414 calories, 48.1 mau ʻūlū carbs, 10,4 gram puluniu, 19.2 mau protein protein
• ʻO ka moa moa (a me ka tofu), ka beet, ka ʻāpala, ka salakeke spinach: 460 calories, 39.4 mau ʻūlū, 8.3 mau huaʻai pulupulu, 34.3 mau pūmua
• ʻO ka salakeke Tempeh quinoa Mekiko me hoʻokahi kīʻaha o nā raspberries: 417 calories, 60 mau ʻūlū carbs, 17.8 mau puluniu puluniu, 18.9 mau protein protein

E noʻonoʻo i kēia

Hoʻomanaʻo i ka Hoʻomaikaʻi? ʻAʻole ʻo ka pipi wale nō ka mea e luhi ai ʻoe - ʻo ka ʻoiaʻiʻo ua ʻai paha ʻoe i ʻelua (a ʻoi aku paha!) ʻai i ka ʻai i ka manawa hoʻokahi. Mālama i kaʻaina awakea ma waena o 400 a me 500 calories a ʻaʻole e hoʻopau ʻia kou kino mai ka hana ʻana i ka manawa nui e ʻeli i nā haneli keu o nā calorie i ka manawa hoʻokahi. Inu i ka wai a i ʻole seltzer ma kahi o ka soda e mālama ai i 100 mau calorie, koho i ka hua maoli ma luna o ka wai huaʻai no ka pulupulu i hoʻohui ʻia, a mai poina e pili ana i nā mea keu e like me kēlā ʻāpana o ka tī āu i hoʻohui ai i kāu sammy, kēlā ʻeke o nā ʻāpana, a me ka hope ʻaina awakea Starbucks latte a i ʻole kuki - helu pū kekahi!

Hana i keia

Pono ka ʻeli ʻana i kāu ʻai, no laila e kōkua i nā mea me ka hele wāwae pōkole 15 mau minuke ma hope o kāu ʻai. Hōʻike nā haʻawina i ka hele wāwae ʻana ma hope o ka pāʻina ʻaʻole hoʻomaikaʻi i ka digestion, akā kōkua pū kekahi i ka hoʻomaʻemaʻe ʻana i ka glucose mai ke kahe o ke koko, e hoʻohaʻahaʻa ana i nā pae kō kō ma hope o ka pāʻina ʻana. ʻAʻole lawe nui ia; 15 a 20 mau minuke ka lawa. Hiki iā ʻoe ke hele wāwae pōkole i kahi paka a i ʻole ka cafe, e ʻoliʻoli i kāu ʻaina awakea, a laila hele hoʻi. Hoʻohui ʻia nā endorphins mai kahi hāhā o ka hoʻoikaika kino hiki ke kōkua i ka hoʻomaʻemaʻe i kou poʻo a hoʻonui iā ʻoe i ka ikaika.

Nānā no