7 Trick e hoʻonui i ka māʻona a ʻaʻole pōloli

Anter

• 1. Hoʻohui i kahi kumu protein i nā meaʻai
• 2. ʻAi i ka sāleta no ka ʻaina awakea a me ka ʻaina awakea
• 3. Hoʻohui i nā hua i nā meaʻai māmā
• 4. ʻAi i nā momona maikaʻi
• 5. E hoʻololi i ka palaoa palaoa no ka bran oat
• 6. Nā lāʻau mea kanu i ka manawa pōloli
• 7. ʻAi i ka popcorn e hakakā i ka hopohopo

E hoʻonui i ka māʻona ma hope o ka pāʻina a mālama i ka pōloli no ka mea ʻoi aku ka lōʻihi, nā hoʻolālā maikaʻi: e hoʻohui i kahi hua manu i ka pāʻina, e hoʻohana i nā ʻō ma kahi o ka palaoa a ʻai i nā meaʻai i waiwai i ka fiber, no ka laʻana

He mea nui nō hoʻi e hōʻalo i nā pāʻina i hoʻokumu nui ʻia i nā carbohydrates maʻalahi, e like me ka berena Palani a i ʻole tapioca me ka waiūpaka, i hoʻopau koke ʻia a hoʻonui i ka manaʻo o ka pōloli me ka wikiwiki.

Eia kekahi, ʻo nā meaʻai momona loa e like me ka cocada, nā kuki i hoʻopihapiha ʻia a i ʻole brigadeiro pono e hōʻalo mau ʻia no ka mea ʻoi aku ka paʻakikī o ka hōʻoki ʻana i ka ʻai, ʻoiai ke hala ka pōloli no ka hāʻawi ʻana i ka leʻaleʻa. No laila eia he 7 mau maʻalea e ʻai pono a hoʻonui i ka māʻona:

1. Hoʻohui i kahi kumu protein i nā meaʻai

ʻO ka protein ka mea momona e lawe nui i ka māʻona i ke kino, a hiki ke loaʻa i nā meaʻai e like me ka hua manu, kaʻiʻo, ka moa, ka tī a me ka yogurt. Hoʻohui ʻia, hoʻonui nā protein i nā calorie hou aʻe i ka wā o ka digestion a he mea nui ia no ka hoʻonui ʻana i ka nui o nā mākala i ke kino, e kōkua ana i ke kaʻina hana kaumaha.

No laila, no ka haʻalele ʻana i ka pōloli no kahi manawa lōʻihi aku, pono ʻoe e hoʻohui ma ka liʻiliʻi he 1 hua manu, 1 ʻāpana o ka tī a i ʻole 1 mau moa moa liʻiliʻi i ka pāʻina, a i ʻole makemake e ʻai i ka omelet i hana ʻia me ʻelua mau hua manu a hoʻopiha ʻia me ka tī a me nā mea ʻai no ka ʻaina kakahiaka. . kakahiaka a ʻaina awakea paha, e laʻa. Lawe i ka laʻana o 6 mau meaʻai māmā-waiwai protein.

2. ʻAi i ka sāleta no ka ʻaina awakea a me ka ʻaina awakea

Nui nā mea ʻai i ka fiber a haʻahaʻa i nā calorie, kahi e hoʻonui ai i ka manaʻo o ka māʻona a mālama haʻahaʻa i ka papaʻai i nā calories.

No laila, ʻo ka ʻai ʻana i ka saladi no ka ʻaina awakea a me ka ʻaina awakea e kōkua ai e hōʻemi i ka ʻai o ka laiki, pasta, ka palaoa a me nā kumuwaiwai ʻē aʻe e hoʻonāukiuki ai i ka waiwai. Eia kekahi, aia nā mea kanu i loko o nā huaora a me nā minelala, mea nui no ka hoʻoulu ʻana i ka metabolism a me ka hoʻoulu ʻana i ka pohō kaumaha.

3. Hoʻohui i nā hua i nā meaʻai māmā

No ka mea waiwai lākou i ka fiber, nā ʻanoʻano e like me chia, flaxseed a me sesame nā koho maikaʻi loa e hoʻopili i nā meaʻai māmā, a pono ʻoe e hoʻohui i 1 i 2 mau teaspoon o nā ʻanoʻano i ka yogurt, ka hoʻopihapiha ʻana i ka sanwich, ka salakeke huaʻai a i ʻole ka wai momona. No laila, lilo ka meaʻai māmā i mea momona a hāʻawi iā ʻoe i ka māʻona no kahi manawa lōʻihi.

Ma waho o nā ʻanoʻano, hiki iā ʻoe ke hoʻohana pū me ka palaoa Wī, ka mea waiwai i ka fiber a aneane ʻaʻohe ona kalorone, a hiki ke hoʻohui maʻalahi ʻia i nā meaʻai māmā no ka mea ʻaʻohe ona ʻono a hoʻololi ʻole i ka ʻono o ka ʻai. E ʻike i nā ʻōlelo aʻoaʻo a me nā laʻana no ka hoʻohui ʻana i nā hua i nā meaʻai.

4. ʻAi i nā momona maikaʻi

Lawe pū nā momona maikaʻi i ka māʻona ʻoi aku ka nui no ka mea ʻoi aku ka lōʻihi o ka hoʻowalewale ʻana, me ke kōkua ʻana e hōʻemi i ka mumū i ke kino a hoʻomaikaʻi i nā pae kolesterol.

No laila, ʻo kekahi o nā koho i hiki ke hoʻohana ʻia e hoʻopau i 5 a 10 mau ʻāpana o nā nut cashew i nā meaʻai māmā, e ʻai i ka avocado a i ka niu paha, ʻoiai he mau momona momona lākou, a e ʻai i nā iʻa e like me ke tuna, sardine a me nā sālona ma ka liʻiliʻi he 3x / pule.

5. E hoʻololi i ka palaoa palaoa no ka bran oat

ʻO Oat bran kahi kumu olakino o nā haʻalako, a me ka waiwai i ka fiber. ʻAʻole like me ka palaoa palaoa keʻokeʻo, he papa kuhikuhi glycemic haʻahaʻa kāna, a ʻaʻole hoʻonāukiuki i ka hana o ka momona i ke kino. Hoʻohui ʻia, hoʻomaikaʻi ka ʻoka i ka flora ʻōpū a hakakā me ka constipation, hoʻemi i ka hana kinoea a me ka hakakā ʻana i ka digestion maikaʻi ʻole.

Ma waho o ka bran oat, nā palaoa olakino ʻē aʻe he oatmeal, palaoa ʻalemona, palaoa niu, palaoa laiki palaoa a me ka palaoa palaoa holoʻokoʻa. E aʻo pehea e hoʻohana ai i ka oats e lilo i ka kaumaha.

6. Nā lāʻau mea kanu i ka manawa pōloli

I ka waenakonu o ka lā, ke kū mai ka pōloli, ʻo kahi koho maikaʻi ka ʻai ʻana i nā lāʻau lau e like me nā kāloti, nā ʻūlū, nā puʻuwai, nā kukama Kepani, nā lālā meli, nā ʻulaʻula a me nā melemele.

No ka hana ʻana i nā chopsticks, ʻoki wale i nā mea kanu i ke ʻano o nā ʻāpana a mālama iā lākou i loko o ka pahu hau, a hiki iā ʻoe ke hoʻohana iā lākou i mau meaʻai māmā ke hele mai ka wī a i ʻole inā makemake ʻoe e nau i kekahi mea e hala ai ka hopohopo.

7. ʻAi i ka popcorn e hakakā i ka hopohopo

ʻO kahi popcorn kahi koho maikaʻi loa e hoʻopau i ka manawa e lanakila ai ʻoe i ka hopohopo, no ka mea waiwai ia i ka fiber a ʻoi aku ka liʻiliʻi o kāna mau calorie ma mua o nā meaʻai e like me ke kokoleka a i ʻole nā ​​ʻāpana, a ke ʻae nei hoʻi iā ʻoe e nau nui, e kōkua ai e hōʻemi i ke kaumaha.

No ka loaʻa ʻana o nā pōmaikaʻi ʻoi loa, makemake e hana i ka popcorn i loko o ka hawewe, me ka ʻole o ka hoʻohui ʻana i ka momona, a hoʻowali ia me nā mea kanu e like me oregano a me ka pāhiri, me ka hoʻohui ʻana i wahi paʻakai wale no ka ʻono. E ʻike pehea e hoʻomākaukau ai i ka microwave popcorn a pehea e hoʻopau ai me ka loaʻa ʻole o ka momona.

E ʻike pū i nā mea kōkua e kōkua i ka hōʻemi ʻana i ka pōloli i ke wikiō aʻe.