ʻO nā mea kiʻekiʻe loa ka calorie eʻoi aku ka maikaʻi

Aia kekahi mahele kūikawā o nā kānaka i paʻakikī e loaʻa ka kaumaha mai keʻano. He wikiwiki loa kā lākou hana, a hiki iā lākou keʻai i kekahi mea aʻaʻole e momona. Eia naʻe, ke hiamoe mau lākou i ka hoʻonuiʻana iʻelua paikani. E like me nā lula, keʻimi nei nā kānaka i nā mea kiʻekiʻe loa i ka calorie eʻoi aku ka maikaʻi - akāʻo kēiaʻano ke alakaʻi i ka hoʻonui nuiʻana o nā waihona momona ma nā wahi pilikia a hōʻeha i ka olakino. ʻElua ala maikaʻi e maikaʻi ai - e nānā mākou iā lākou.

He aha nā huahana e hiki iaʻu ke ho'ōla mai?

Hiki i nā poʻeʻaeʻa a me nā mea hoʻolālā hoʻolāʻau ke hoʻolohe i nā nīnau,ʻo laʻana, mai ka hopena o ka momona o nā wāwae. ʻAʻole hiki ke pane i kēia nīnau, no ka mea, hikiʻole ke hōʻiliʻili a lilo paha i ka kaumaha ma ka'āina, ma kahi wahi hoʻokahi. ʻO ka māheleʻana o ka pākuʻina e hoʻokumuʻia ma keʻano o ka predisposition genetic a me keʻano o ke kiʻi, aʻaʻole hiki ke hoʻololi i kēia kanaka.

No laila, pono ke noʻonoʻo nui i nā meaʻai eʻai ai no ka maikaʻi. ʻO ke kuhi hewaʻole - hoʻomaka ka poʻe hoʻomaka eʻai i ka momona, ka palaoa, ka momona a me ka wikiwiki , ma mua o ka haoʻana i ko lākou olakino, me ka loaʻaʻole o ka manawa e loaʻa ai nā hopena.

No ka hanaʻana i kaʻai kalo kalo ka pono ma muli o nā huahana pono:

• iʻa momona;
• kaʻiʻo, ka moa a me ka iʻa;
• nā mea laʻa me nā mea momona momona;
• nāʻailaʻaila;
• ka palaoa a me ka pouna mai ka palaoa palaoa;
• bipi;
• nā'ōpū;
• nā pāʻona a me nā mea inuʻona;
• nā hua a me nā hua maloʻo;
• ka pipi, pi, pi, a me nā lekile'ē aʻe.

E noʻonoʻo i kahi hiʻohiʻona o ka meaʻai no kahi pae kaulike:

1. Pōʻakai: he hapa o ka'ōmaʻa oatmeal me ka meli, nā hua a me nā hua, kahi'āpana berena a me ka pata, kahe me ka meli.
2. ʻO ka lua o ka pōʻalale: 2/3 kīʻaha o nā hua a me ka'ōlaʻi a me nā hua'ē aʻe paha, wai.
3. ʻO ka Lunch: kahi hapa o ka sālemata momona me ka waiū, kekahi bola o ka'ō, kahi'āpana o ka palaoa, compote.
4. Paʻa ahiahi: kahi hua a me ka paʻu me ka waiūpaʻa a me ka wai me ka meli.
5. Meaʻai: kahi'āpana iʻa i kāhuaʻia me nā hua liʻiliʻi ma lalo o ka hulu me ke kāhikoʻana o buckwheat, peʻa a pasta a compote.
6. He hola ma mua o ka hiamoe: kahi aniani o kefir.

ʻO iaʻanoʻai maikaʻi loa, waiwai i loko o nā protein, a aia i ka manawa like me kahi waihona calorie kiʻekiʻe, e hiki ai iā ia ke hoʻolālā i ka kaumaha.

He aha nā meaʻai mai nā meaʻawaʻawa hāpai e kōkua ai?

ʻO ka māmā loa o ka hoʻiʻana i ka lumi hauʻoli , e hana i kahi papahana me ka mea hoʻokele a hoʻomaka e kiʻi i kahi geyner. ʻO kēia kahiʻano meaʻai pāʻaniʻole me nā meaʻenekini, i loko o ka huiʻana o ka protein a me nā'ōpelu. A laila he mea maʻa a maikaʻi, a ma kekahi mahele o kāna mau calorie e like me ka mea hikiʻole iāʻoe ke hele mai kahiʻaina awakea. ʻO kēia ke ala e hoʻonui ai i ka kaumaha i ka poʻe'ōlelo aʻo.