No ke aha ʻo ka mālama ʻana iā ʻoe iho ka mea huna #1 i kahi meaʻai olakino

Anter

• No laila ʻae, pono ʻoe i ka mea ʻai
• Akā, pehea ka manawa e pono ai ʻoe e mālama iā ʻoe iho?
• (Kupaianaha) olakino olakino
• Nānā no

Makemake mākou i ka kale, ka quinoa, a me ka salemona e like me ka mea e pono ai ka mea ʻai pono. Akā ʻo ka papaʻai o nā mea kanu, nā kīʻaha holoʻokoʻa, a me nā protein proteine ​​i ka hana hou ʻana ʻaʻole ia ka hoʻolālā maikaʻi loa no kahi kino lahilahi. ʻO ka hoʻoulu ʻana me ka naʻauao ʻo ia ka mea e kōkua ai iā ʻoe e hoʻemi i ke kaumaha a mālama ʻia, wahi a nā loea. ʻO ke kumu: ʻO ka leʻaleʻa i nā meaʻai maʻamau e kōkua iā ʻoe e hoʻomau i ka hoʻoikaika a pale iā ʻoe mai ka ʻai ʻana, wehewehe ʻo Lauren Slayton, R.D.N., ka mea nona ka Foodtrainers ma New York City. He mea hauʻoli nō hoʻi ia iā ʻoe.

"ʻO nā ʻike leʻaleʻa, e like me ka ʻai ʻana i ka meaʻai āu e makemake ai, hoʻokuʻu i nā kemika maikaʻi i loko o ka lolo," wahi a Jessica Cording, R.D.N. ʻO ka hoʻoikaika ʻana o ka naʻau e maʻalahi ai ka mālama ʻana i kāu mau maʻamau olakino holoʻokoʻa.

No laila ʻae, pono ʻoe i ka mea ʻai

Ke hoʻāʻo nei e hōʻole i nā mea ʻai indulgent, a i ʻole me ka lawehala e pili ana i ka ʻai ʻana iā lākou, e kūʻē wale nō ia iā ʻoe. Ua hoʻolālā ʻia ko mākou kino e makemake i ka momona a me ka momona, e like me ka noiʻi. ʻO nā mea mālama kekahi mea i hoʻopili ʻia o kā mākou moʻomeheu-meaʻai ma hope o ka ʻaina awakea, Pōʻalima pō pizza me nā hoaaloha, keke e hoʻolauleʻa ai i nā hanana kūikawā-no laila ʻaʻole ia he mea kupanaha e koi ʻia mākou e loaʻa iā lākou.

"I ka wā e hōʻemi ai i ke kaupaona, ʻo ka hānai ʻana i kou ʻuhane he mea nui ia e like me ka hānai ʻana i kou kino," wahi a Cording. "ʻO ka leʻaleʻa ʻana i nā meaʻai leʻaleʻa e kōkua ai iā ʻoe e hana i kēlā."

ʻO ka mālama ʻana iā ʻoe iho i nā kīʻaha kūikawā ke hoʻohui pū nei i ka ʻokoʻa i kāu papaʻai, a ʻo ia ka mea e kōkua ai iā ʻoe e noho lahilahi. I loko o kahi noiʻi ʻana ma ke Kulanui ʻo Cornell, ʻo ka poʻe i loaʻa ka ʻai palala a ʻai i nā ʻano meaʻai he nui ka haʻahaʻa o ka BMI ma mua o ka poʻe i kū like me nā meaʻai like. He mea leʻaleʻa ka ʻike o ka hoʻāʻo ʻana i nā mea hou, ʻaʻole pono ʻoe e ʻai nui, wahi a nā mea noiʻi.

Hiki ke kōkua i ka ho'opau 'ana o ka mea'ai iā 'oe me ka wikiwiki. Nānā i ka hihia: Ua māʻona ka poʻe ma hope o ka inu ʻana i kahi mea leʻaleʻa i kapa ʻia ʻo "indulgent" ma mua o ka inu ʻana i ka mea inoa ʻole, ʻoiai ka ʻoiaʻiʻo nō ka inu like, e like me kahi noiʻi i paʻi ʻia i loko o ka puke pai. ʻOno. E aʻo ko mākou lolo e hoʻohui i ka indulgence me kahi hopena hōʻemi pōloli kikoʻī i ke kino, i ʻōlelo ʻia e ka mea kākau noiʻi ʻo Peter Hovard o ke Kulanui o Sussex ma UK No laila ke ʻai ʻoe i kahi mea decadent a ʻike kou lolo he kiʻekiʻe ia i nā calorie, kōkua ia i kāu ke kino e pane ma ke kaohi ʻana i kou makemake, wehewehe ʻo ia. (E ho'āʻo i hoʻokahi o kēia mau donat maikaʻi.)

Akā, pehea ka manawa e pono ai ʻoe e mālama iā ʻoe iho?

ʻO ka pane pōkole: kēlā me kēia lā. Hāʻawi iā ʻoe iho i kahi mea āu e makemake ai, a e hoʻohui i kāu helu calorie. E leʻaleʻa ai i nā indulgences nunui i hoʻokahi a ʻelua paha i ka pule, e ʻoki wale i kahi ʻē aʻe. ʻO kahi laʻana, inā ʻoe e hele ana i kahi hale ʻaina kahi āu e aloha ai i ka brownie sundae, e kauoha i kahi entrée māmā, e like me ka iʻa moa a moa paha, a koho i kahi mea kanu nonstarchy e like me broccoli ma kahi ʻaoʻao ma kahi o kaʻuala.

Mālama mālie i ka mālama ʻana e hoʻonui ai i ka ʻike. I kahi noiʻi i paʻi ʻia i loko o ka Nūpepa o nā mea kūʻai aku, ʻO ka poʻe i paʻi i ke kiʻi o kahi kīʻaha hoʻoluʻu ma mua o ka ʻai ʻana, ʻoi aku ka ʻono, no ka mea, ʻo ka lohi pōkole i hiki ai i ko lākou mau naʻau āpau ke kiki ma mua o ka ʻai ʻana i ka meaʻai. Inā ʻoe e Instagram i kāu mea ʻono a waiho wale paha i kou manamana ma waena o nā nahu, ka leʻaleʻa i ka ʻike maka, ka ʻala, a me ka ʻono o kāu pā āu e kōkua ai iā ʻoe e loaʻa ka ʻoluʻolu loa mai iā ia.

(Kupaianaha) olakino olakino

FACT: ʻO ka ʻai ʻana i ka momona e ʻohi ʻoe. Hōʻike ka noiʻi hou loa e hōʻoki ka ʻai ʻana i ka momona i ka hoʻololi pōloli i kou lolo a kaohi maoli i kou makemake, ʻoiai e hoʻonui ana i kāu metabolism, wahi a Mark Hyman, MD, ka luna o ka Cleveland Clinic Center for Functional Medicine a me ka mea kākau o ʻAi momona, kiʻi lahilahi. ʻO ia ka manaʻo ʻaʻole maikaʻi kēia mau mea momona momona ʻehā no nā indulgences i kekahi manawa-maikaʻi maoli lākou nou. (Eia ke kumu e māʻona ai nā mea momona momona.)

Yogurt momona-piha: Hōʻike nā haʻawina e ʻoi aku ka slimmer o ka poʻe i koho i ka yogurt piha ma mua o ka poʻe hele momona ʻole. Hiki i ka momona ke kōkua i kou kino e komo i ka huaʻa D i ka waiu.

Pata: ʻO ka pata mai nā bipi hānai mauʻu he kiʻekiʻe i nā antioxidants pale i ka maʻi a me ka conjugated linoleic acid, kahi ʻano momona e hoʻonui ai i kou metabolism a me kāu ʻōnaehana pale, wahi a Kauka Hyman.

ʻiʻo ʻulaʻula: Hāpai ʻia me nā huaora A, D, a me K2. E koho pono i ka mauu: He loiloi hou ma ka Ka Nupepa Pelekānia o ka Nutr ʻike he 50 pākēneka kona nui ʻoi aku ka maikaʻi o ka omega-3 momona momona ma mua o ka pipi i mahi ʻia e ka hale hana.

Kīkī: Hiki i ka ʻai ʻana ke hoʻoulu i ka bacteria i loko o kou ʻōpū e hana i ka butyrate, kahi hui e hoʻonui ai i ka metabolism, i loaʻa ka noiʻi.

Nānā no