ʻO nā ʻōlelo aʻoaʻo kiʻekiʻe e hōʻemi i ka kaumaha no ka maikaʻi

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ʻAʻole mākou makemake e haʻi aku iā ʻoe i kāu mea e hana ai-hiki iā ʻoe ke hoʻoholo i kāu mau koho ponoʻī. Akā ke hana nei mākou i kahi ʻokoʻa ma ʻaneʻi. E hāhai i kēia mau rula maʻamau he 11 a e lilo ana ka paona. Hoʻohiki mākou.

No ka lilo ʻana o ke kaumaha: hoʻonui i ka leo

Pono, pono ʻoe e noʻonoʻo e pili ana i ka momona a me nā calorie i ka noʻonoʻo ʻana i kahi pāʻina a i ʻole meaʻai māmā. "Akā ʻo ka ea a me ka wai o ka meaʻai, a mea nui paha, he mea nui pū kekahi," i ʻōlelo ʻia ʻo Barbara Rolls, Ph.D., he polofesa hānai ma Penn State a me ka mea kākau o ʻO ka Hoʻolālā ʻAi Volumetrics. "Hiki i nā meaʻai kiʻekiʻe ke hoʻopiha iā ʻoe i nā calorie liʻiliʻi." No ka laʻana, ʻaʻole paha ʻoe e ʻike i 100 calories o nā huawaina (e pili ana i 1⁄4 kīʻaha) e ʻoluʻolu e like me 100 calories o nā hua waina (ma kahi o 1 kīʻaha). I loko o kahi noiʻi, ua ʻike ʻo Rolls i ka poʻe i ʻai i ka saladi i hoʻopaʻa ʻia me nā hua hou i hoʻopau i ka 8 pakeneka ka liʻiliʻi o nā calorie (akā ua like ka piha ʻana) e like me ka poʻe i hoʻouka ʻia me ka ʻoi aku ka nui (a me ka haʻahaʻa haʻahaʻa) e like me ka tiihi a me ka lole. No ka leo me ka ʻole o ka pākuʻi kalori, koho i nā hua momona a me nā mea ʻai.

HEALTHY SNACKS: ʻO nā meaʻai maikaʻi loa no ka hiamoe nui

No ka lilo ʻana o ke kaumaha: Hoʻomoe hou a hoʻemi hou aku

Ke hoʻokikina nei iā ʻoe iho mai kahi moe no kahi hoʻomaʻamaʻa kakahiaka nui hiki ke sabotaging i kāu hana hoʻemi kaumaha inā ʻaʻole ʻoe e lohi i ka maka pani. Hōʻike ka noiʻi hou mai ke Kulanui o Kikako ʻo ka skipping i ka zzz i ka wā e ʻai ana ʻoe e lilo ai i kou kino i ka nui o ka wai, ka ʻiʻo, a me nā ʻiʻo ʻē aʻe-ma kahi o ka momona-e hoʻolohi i kou metabolism. "Eia kekahi, ʻo ka hiamoe ʻole e hoʻokau i kou kino i ke koʻikoʻi," wahi a Susan Kleiner, Ph.D., R.D., ka mea nona ka High Performance Nutr ma Mercer Island, Wakinekona, "a ke hiki mai kēlā, paʻa ia i ka momona." Eia kekahi, hiki iā ia ke hoʻonui i ka hana ʻana o kou kino i ka ghrelin, kahi hormone hoʻoulu ʻai. E Lilo i ke Kaumaha: Mai Mai inu i kāu Kalepona

Loaʻa i ka ʻAmelika maʻamau ka 22 pākēneka o kāna mau calorie o kēlā me kēia lā (ma kahi o 350) mai nā mea inu. ʻO ka pilikia: "Hele wikiwiki nā wai i loko o kou ʻōpū no kou lolo e ʻike i ka ʻai calorie," wahi a Kleiner. Ua ʻike ʻia kahi haʻawina ma ka American Journal of Clinical Nutrition ua lilo ka poʻe i ʻoki i nā mea inu kō mai kā lākou ʻai ʻana i hoʻokahi paona ma hope o ʻeono mahina ma mua o ka poʻe i hōʻemi i ka nui o nā calorie mai ka meaʻai.

A ʻaʻole ʻo nā soda wale nō nā mea inu e makaʻala, wahi a Bob Harper, he mea hoʻomaʻamaʻa ma NBC's The Biggest Loser. "Hiki iā ʻoe ke puhi i nā calorie 200 e hoʻoikaika ana no 30 mau minuke a laila e hoʻihoʻi hou iā lākou i loko o kou kino ma ka inu ʻana i ka mea inu haʻuki a i ʻole ka latte piha i ke kō."

NĀ INU OLA: Pehea e inu ai i kou ala lohi

E Lilo i ke Kaumaha: Pālua I Pare

ʻO ka protein, mai nā ʻiʻo, nā pi, a me nā nati, a me ka fiber, i loaʻa i ka palaoa palaoa a hana, he mau mea ʻai paʻa. ʻOi aku ka maikaʻi: e ʻai pū iā lākou. "Hoʻokomo ka fiber i ka wai a pehu i loko o kou ʻōpū, e lawe ana i kahi," wahi a Kleiner, he lālā aʻoaʻo aʻoaʻo SHAPE. "A hoʻouna ka protein i kahi hōʻailona hormone i kou kino e ʻoluʻolu ai ʻoe." ʻO kahi haʻawina i paʻi ʻia ma ka New England Journal of Medicine e hōʻike ana i ka poʻe e hahai ana i ka meaʻai e hoʻohui i nā mea ʻelua e ʻoi aku ka makemake e nalowale a mālama paha i ke kaumaha, ʻoi aku paha no ka mea ʻaʻole lākou e ʻike i nā piʻi koko koko e hiki ke alakaʻi i ka bingeing.

No ka lilo ʻana o ke kaumaha: ʻai i hoʻokahi manawa i ka pule

Makemake nā Nutritionist e hoʻomākeʻaka no ka mea ʻaʻohe mea momona momona o nā kāloti. Aia kekahi ʻoiaʻiʻo i kēlā: Ke noi ʻia nei i ka American Journal of Clinical Nutrition hōʻike he 15 pakeneka ka liʻiliʻi o ka momona a momona paha ma mua o kā lākou mau hoaaloha ʻai ʻiʻo. ʻO ia no ka mea ʻoi aku ka liʻiliʻi o nā calorie a me nā momona o ka poʻe vegetarians, a me nā hua a me nā lau. Akā ʻaʻole pono ʻoe e hele i ke anuanu-turkey ma, eh, turkey e ʻike ai i kahi pōmaikaʻi. E ho'āʻo e hele ʻole i ka ʻiʻo i hoʻokahi pule i ka pule: E hoʻololi i ka pipi lepo i loko o ka tacos me ka pī, a i ʻole e loaʻa i kahi sandwich hummus ma kahi o kāu ham a me Swiss.

NĀ MANAʻO PĀKAI HOU: E lulu i kāu hana kakahiaka maikaʻi E Lilo i ke Kaumaha: Lawe i mua i kāu mau Calories

Ua lohe ʻoe he miliona mau manawa: mai hōʻalo i ka ʻaina kakahiaka. "ʻO ka ʻai ʻana i ka mea mua e hoʻololi i kāu puhi calorie," wehewehe ʻo Bob Harper, nāna i hana kā mākou Bikini Body Countdown workout. "Inā ʻaʻole ʻoe e ʻai i loko o ʻelua mau hola o ke ala ʻana, hiki i kāu metabolism ke hoʻolohi e mālama i ka ikehu." Hāʻawi ʻo Noshing iā ʻoe i ka ikaika a hoʻoikaika i kou makemake e noho ma ke ala i ka lā āpau. ʻO kaʻoiaʻiʻo, ua ʻike nā mea noiʻi mai ka US Department of Agriculture i ka poʻe make e ʻai i ka ʻai kakahiaka nui aʻe i ka lanakila ma ka lilo ʻana o ka momona o ke kino ma mua o ka poʻe i hana ʻole i ka ʻaina kakahiaka i mea nui. "Pono ka hapanui o nā wahine e ʻimi e loaʻa 300 a 400 paha mau calorie i ka ʻaina kakahiaka," wahi a Bob Harper.

I ka scramble e hele i waho o ka puka? E hana i kahi hana hoʻomākaukau liʻiliʻi: Ma ka lā Sābati, e hahau i kahi hua manu i hoʻolapalapa ʻia (80 calories kēlā me kēia), a hoʻohui i hoʻokahi me kahi ʻeke oatmeal koke i hana ʻia me ka waiū momona ʻole a me ka maiʻa mashed (ma kahi o 290 calories). "Hoʻopau ka protein i ka pōloli," wahi a Bob Harper, "a hoʻoikaika nā kalapona iā ʻoe."

Nā Kūlana FAT: He alakaʻi i ka maikaʻi, ka maikaʻi ʻole, a me ka momona

E lilo i ke kaumaha: E hoaloha me ka momona

ʻOi aku ka ʻoi aku o ka momona ma mua o ʻelua mau calorie o nā kalapona a i ʻole protein, akā "pono ​​kou kino i ka momona e hana," wahi a Kleiner. "Inā ʻaʻole ʻoe e lawa i kāu meaʻai, hoʻouna kou lolo i ka hōʻailona i kāu mau cell e paʻa i ka momona o ke kino." ʻO kēia kahi pono e hoʻonui maoli i kāu lawe momona i mea e emi ai.

ʻO ka ʻoiaʻiʻo, kahi noiʻi hou loa ma The New England Journal of Medicine i loaʻa i nā wahine i ʻai i ka papa momona momona (35 pākēneka o nā calorie) i hoʻokahe ʻia i ka awelika o 13 paona hou aku-a mālama iā lākou ma waho o ka poʻe ma kahi papa haʻahaʻa. ʻOi aku ka lōʻihi o ka momona a kōkua i ka pale ʻana i ka pōloli a me nā binges.

Nānā e kanu i nā kumu momona o ka momona e like me ka aila ʻoliva, nā nati, a me nā avocados, a me nā iʻa, no nā momona polyunsaturated a monounsaturated momona. Ke manaʻo nei ʻoe e ʻai ana ʻoe i 1,600 calories i ka lā, e manaʻo e mālama i kāu ʻai momona i kēlā me kēia lā ma kahi o 62 grams, a i ʻole 560 calories.

Nā manaʻo LUNCH HEALTHY: Hoʻololi nā luna meaʻai

E lilo i ke kaumaha: E hana i ka meaʻai i ka hanana nui

"ʻAʻole maopopo ka poʻe i ka mea a lākou e hoʻokomo nei i loko o ko lākou waha," wahi a Kleiner, "keu hoʻi ke ʻai nei lākou i mua o ke kamepiula a i ʻole ke kīwī." Akā ke nānā ʻole ʻoe i kāu meaʻai, ʻai nui ʻoe. "ʻAʻole ʻike ko mākou ʻōpū ua piha mākou ke nānā ʻole ka manaʻo i ka ʻai," wahi a Rolls. Manaʻo ʻo ia e kālai i ka manawa e noho ai i lalo a ʻai i hoʻokahi ʻai "noʻonoʻo" i kēlā me kēia lā. Inā pono ʻoe e hana ma waena o ka ʻāina awakea, e nahu ma waena o nā leka uila a e hoʻāʻo e ʻono i kēlā me kēia.

E lilo i ke kaumaha: E hele i mua, e loaʻa i kēlā Kuki

ʻO kahi haʻawina i loko o ka puke pai ʻO Obesity hōʻike i nā wahine i ʻōlelo ua hahai lākou i ka meaʻai koʻikoʻi he 19 pakeneka ʻoi aku ka nui o ke kaumaha ma mua o ka poʻe me kahi papaʻai maʻalahi. "Ke loaʻa iā ʻoe ka noʻonoʻo āpau-a-ʻole, ke hoʻonohonoho nei ʻoe iā ʻoe iho e kūleʻa," i ʻōlelo ʻo James O. Hill, Ph.D., ka luna o ka Center for Human Nutrition ma ke Kulanui o Colorado, Denver. "ʻO ka manawa pinepine, e waiho kahi paheʻe iā ʻoe me he mea lā ua lanakila ʻoe a hāʻawi iā ʻoe e hāʻawi pio." Akā, e hōʻoluʻolu i kēlā me kēia manawa i kekahi manawa. Hāʻawi ʻo Kleiner i ka hāʻawi ʻana iā ʻoe iho i ʻelima mau pepa "puka i waho o kaʻu papaʻai" i kēlā me kēia pule. E kaupalena iā ʻoe iho i hoʻokahi ʻāpana i kēlā me kēia manawa.

NĀ MEA ʻAʻole GUILT-Free: E hoʻāʻo i kēia mau mea ʻai kokoleka haʻahaʻa calorie

E lilo i ke kaumaha: E lilo i meaʻai

E koi paha i kahi pūʻulu a i ʻole papa kuhikuhi paha he "hōʻemi-calorie" ka meaʻai, akā ʻaʻole ia he manaʻo he koho akamai ia. "Ke ʻike mākou i kēia mau koi maikaʻi-no-you-low-carb, heart-health, a meaola paha, no ka laʻana-manaʻo mākou hiki iā mākou ke pakele me ka ʻai nui ʻana," wahi a Lisa R. Young, Ph.D., RD, he polopeka kōkua kōkua ma ke Kulanui o New York. ʻOiaʻiʻo, i loko o kahi noi ʻana ma ke Kulanui ʻo Cornell, ua loaʻa i nā mea noiʻi ka poʻe ʻaina awakea ma kahi hale ʻaina "olakino" i hoʻowahāwahā ʻia i kā lākou pāʻina e kokoke ana iā 200 calories. E nānā i nā helu calorie! Pīhoihoi paha ʻoe!

NĀ PALAPALA HOPE: Mai piliwi i kēia mau kaʻao no ka papaʻai maʻamau

E Lilo i ke Kaumaha: Downsize i kāu mau pāʻina

ʻO ka helu ʻana i nā calorie ke kumu mua o ka pohō kaumaha, akā hele pū me ka mana o ka ʻāpana. "Mālama mākou i ka ʻai nui no ka mea 'ʻai pinepine mākou me ko mākou mau maka'-inā hiki iā mākou ke ʻike ma luna o kā mākou pā, manaʻo ko mākou lolo pono mākou e hoʻopau," wahi a Young. No ka mālama ʻana i nā lawelawe, e hoʻohana i kahi pā liʻiliʻi. Ua ʻike nā mea noiʻi ma ke Kulanui ʻo Cornell i ka poʻe i ʻai i nā hamburgers mai nā saucers i manaʻoʻiʻo e ʻai ana lākou i ka awelika he 20 pakeneka ʻoi aku ka nui o nā calorie ma mua o ko lākou maoli, aʻo ka poʻe i ʻai i nā pā 12-inihi i manaʻo ua ʻai lākou a ʻaʻole i māʻona. No laila kau i kāu pāʻina nui ma kahi pā saladi ma kahi.

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