He aha nā meaʻai e kāpaeʻia e lilo ai ka kaumaha?

He aha nā mea e pono ai kā mākou e hoʻokaʻawale ai mai kā mākouʻai i mea e lilo ai i ke kaumaha kūponoʻole? ʻO ka poʻe e makemake ana e lilo i ka kaumaha, uaʻike pono lākou i ka pāpāʻana i nā meaʻono a me ka palaoa - a heʻoiaʻiʻo kēia. Eia kekahi laʻana, hoʻokahi wale nō pēpē i loko o 20-30 grams o ka momona a hiki ke kaumaha i kāu silhouette no 250-300 calories ponoʻole.

Hiki iā ia ke lilo i ka kaumaha, e hāʻawi wale ana i ka palaoa a me ka meaʻono?

ʻAʻole i nā manawa a pau. E heluhelu i nā hua 'ē aʻe (hewaʻole) e wehe iāʻoe mai kāu papaena - inā e lilo ai ka kaumaha, a i mea e palekana ai i kāu olakino:

  1. ʻO ka meaʻai i hanaʻia me ka maloʻo. Ke kamaʻilio nei mākou e pili ana i kēlā mau ipu e makemake mākou e mahana wale i ka home. ʻOiai ka momona o ka momona o ka meaʻai paʻakai, heʻano nui loa ka sodium a hoʻokomo i ka nui o nā calorie ponoʻole i ke kino. No laila,ʻoi aku ka maikaʻi o ka hoʻokaʻawaleʻana i nā meaʻai a pau mai kāuʻai.
  2. Nā huahana māmā. Mai hoʻopunipuniʻiaʻoe e nā mea kākau "māmā", "ʻai" aiʻole "momona momona", ka mea āu iʻike ai ma ka hōʻailona o kekahi mau huahana. ʻO kekahi hapa nui o ia mau huahana (biscuits, yogurts, meaʻawaʻawa a me nā mea he nui aku) ma kahi o ke kōpaʻa a me ka paʻakai e hoʻonuiʻia i kekahi mea ponoʻole - i mea e hoʻomaikaʻi ai i ka hopena hope loa. No laila, ua hāʻule kekahi mau māmā mālamalama i ka papa inoa o kēlā mau kīʻaha e pono iā mākou e hoʻokaʻawale mai kā mākou papahana. ʻOi aku ka maikaʻi i ka loaʻaʻana o nā meaʻai o nā mea momona maʻamau i nā liʻiliʻi liʻiliʻi ma mua o ko lākou mau māmā.
  3. ʻO Margarine ka mea iʻoi aku ke olakino i ka waiū, aʻo ka mea maoliʻo ia kekahi o nā kumu nui o ka trans fat. No laila ua maopopoʻo kēlā me kēia mīkini margarine,ʻoiai kona waiwai i hoʻokūʻia, he hua ia e pono ai ke hoʻokaʻawaleʻia mai kā mākouʻai.
  4. Nā mea hoʻonaninani. Me nā leʻaleʻa, hiki i nā mea inuʻawaʻawa a pau ke pane i ka nīnau: he aha kā mākou e haʻalele ai e lilo i ka kaumaha? ʻO kēia ka māmā loa o ke ala e hoʻonui ai iāʻoe iho, no ka mea,ʻo kahi pahu iʻa hoʻokahi (330 ml) o kēlā me kēia mea inu e hiki ke komo i 10 teaspoons o ke kō.
  5. Nā moku. ʻO kēia mau pōpē kiʻekiʻe nui kalokaʻaʻole i lawe mai i kekahi mea maikaʻi i kāu silhouette. Eia hou, ua hōʻike mai nāʻepekema ma ke Kulanui o Clark iā mākou he mea pono e wehe i nā pēpēʻaʻole wale no ka mea e lilo ai ke kaumaha, akā, no ka noho maluhiaʻana. ʻO nā mākoki a me nā'ōkoki ke kumu o nā maʻi āpau likeʻole - no ka mea, aia i loko o lākou nā mea make kino i hanaʻia i ka wā e laʻauʻia ai nā meaʻai ma nā wela nui loa.
  6. Nā huahana mea i hoʻopauʻia. ʻO kēia nā hua puaʻa, a me nā mea maloʻo, nā mea puhi a me ka paʻakai. Aia kēia huahana i ka liʻiliʻi o nā meaola maikaʻi no ko mākou kino a me ka nui o ka paʻakai -ʻo ia ke kumu o ka paʻaʻana o ka wai a hoʻoneʻe i ka edema.

He aha hou kaʻu e hōʻole ai e lilo i ka kaumaha?

Mai nāʻai pākiko haʻahaʻa. Ke hāʻawiʻana i kou kino me ka mea liʻiliʻi o ka ikehu āu e makemake ai, e ho'ēmi ihoʻoe i kāu kinakaliki -ʻo ia hoʻi ka mea e pili ai i ka momona.

Eia nō naʻe, e hoʻomanaʻo mau i kēlāʻano, me ka likeʻole o nā mea maikaʻi'ē aʻe, nui keʻano o ka noʻonoʻo ma nāʻano he nui - e like me keʻano heredity, ka nohona a me ka nohona o ke kanaka.

Ua'ōleloʻia ma luna nei e waihoʻia nā huahana e ka poʻe e makemake ana e nalowale i ka kaumaha. E haʻi pū kākou i nā huahana a nā kānaka e makemake ai e nalowale i ka kaumahaʻaʻole pono e kāpaeʻia i kā lākouʻai:

ʻO nā huahana a pau e pili ana i nā meaʻai me kahi hōʻailona kiʻekiʻe. Ināʻoe e hoʻokomo iā lākou i kāuʻai, hiki ke maʻalahiʻoe i ka liloʻana o ka kaumaha - no ka mea hiki iāʻoe keʻike,ʻoiai ma hope iho o nā'āpana liʻiliʻi.