10 kumumanaʻo maʻamau o ka meaʻai maikaʻi no ka pohō kaumaha

ʻOiai me ka hoʻoikaika mau me ka palena ʻole i ka papaʻai e loli i kou kino he hiki ʻole. He aha nā lula kumu pono no ka hoʻoliʻiliʻi pono e ʻike?

NUTRITION PROPER: pehea e hoʻomaka ai i kēlā me kēia kau

Nā papa kuhikuhi papaʻai no ka pohō kaumaha

1. Hoʻomaka mau i kou lā me kahi kakahiaka kakahiaka maikaʻi

Inā ʻaʻole ʻoe e maʻa i ke kakahiaka, a laila pono ʻoe e aʻo iā ʻoe iho. E hoʻomaka lohi a lohi hoʻi, ʻaʻole hiki iā ʻoe ke hele i ka hana a i ke kula me ka ʻole o ka Pōʻalima kakahiaka. ʻO nā koho maikaʻi loa no ka Pōʻakai kakahiaka ʻo nā huʻihāpai paʻakikī. E hāʻawi lākou iā ʻoe i ka ikehu e pono ai no ka hapa mua o ka lā. ʻO kahi laʻana, he porridge paha me nā hua a me nā hua, a i ʻole muesli kūlohelohe me ke kō ʻole me nā nati a me ka meli.

2. Pono lawa ka momona o kāu papaʻai

ʻO kekahi kumu o ka pono kūpono no ka pohō kaumaha: mai palena ʻoe iā ʻoe iho i ka meaʻai a mai hoʻohaʻahaʻa i ka pā ma lalo o nā pae calories ʻoluʻolu. Inā loaʻa ʻole ʻoe i ka ʻai, ʻaʻole ʻoe e hoʻonui i ka likiki o ka papaʻai ʻole, akā e hoʻolōʻihi hoʻi i ka metabolism. E hoʻomanaʻo, ʻaʻohe pilina: "ʻai wau i ka liʻiliʻi, no laila wikiwiki ka lilo o ke kaona". Pono ke kaulike āpau. Manaʻo ʻoe e heluhelu i nā mea pehea e helu ai i nā maʻamau o nā calorie i kēlā me kēia lā.

3. Poina ka lula "mai ʻai ma hope o 6"

ʻOiaʻiʻo, inā ʻoe e hiamoe ma 8-9 PM, a laila hiki ke lula a pono paha e hāhai. Eia nō naʻe, ʻaʻole hele ka hapa nui o ka poʻe ma kahi o 23.00 ma kahi moe, no laila e haki kahi meaʻai a hōʻeha wale i ke kino. ʻO ka protein Dinner (ka iʻa, ka umauma moa i hoʻolapalapa ʻia, nā hua moa i hoʻolapalapa ʻia, ka tī liʻiliʻi) 2-3 mau hola ma mua o ka hiamoe a mai hopohopo e loaʻa ana kaupaona.

4. ʻAi i nā mea ono wale nō i ke kakahiaka

Inā ʻoe e hoʻomoʻo i ka confectionery, berena a kokoleka paha, ʻoi aku ka maikaʻi e hana i ke kakahiaka ma mua o 12.00. ʻO ka hua, ʻoiai kona ʻano harmless, pono nō ke inu i ke kakahiaka a 16.00. Kūlike ʻole i ka kuhi hewa o nā mea he nui, ʻo ka Apple's ahiahi - ʻaʻole ia ke ala maikaʻi loa i kahi kiʻi nani. Hōʻike i kaʻaina ahiahi no ka protein.

5. ʻAʻole ʻai i ka pō, ʻaʻole hoʻopau i ke ao

ʻO ke kumu nui o ka papaʻai kūpono no ka pohō kaumaha ke kaulike. Inā ʻoe e hōʻalo i ka ʻaina kakahiaka a me nā meaʻai māmā palena ʻole i ka hana, hiki paha ke ʻai i kahi mau keu no ka ʻaina awakea. ʻAʻole hoʻopunipuni ke kino: i ke ahiahi, e hoʻāʻo ʻo ia e kiʻi i nā mea āpau i hāʻawi ʻole ʻia iā ia i ke kakahiaka a me ke awakea. No laila e hoʻāʻo e mālama like i kāu papa kuhikuhi i ka lā holoʻokoʻa. Ma waho aʻe, ʻo ka nui o nā haki i ka meaʻai ka lohi o kāu metabolism.

6. E inu i kēlā me kēia lā i ka wai 2 lita

E pili ana i nā pono o ka wai i ʻōlelo nui. Hōʻoia ʻia ka pono o kēlā me kēia lā e hoʻopau i ka 2-2,5 liters o ka wai. ʻAʻole wale kēia e ʻae i kou kino e mālama i ke kaulike o ka wai, akā kōkua pū nō hoʻi e hōʻalo i ka meaʻai māmā ʻole. ʻO ka ʻai maʻamau o ka wai lawa i kēlā me kēia lā he mea maʻamau. ʻO ka hebedoma mua e nānā ʻoe iā ʻoe iho a helu i nā aniani, akā ʻaʻole ia e ʻae i kāna make wai e haʻalele i ka lawe ʻana o ka wai i hoʻolālā ʻia.

7. E kāpae i ka papaʻai o nā "calorie nele"

ʻO nā wai maoli ʻole, ka sodas, ka mayonnaise, nā mea hoʻomākaukau i hoʻomākaukau ʻia, nā meaʻai i hoʻomākaukau ʻia, nā meaʻai wikiwiki - he huahana pono ʻole ia ʻaʻohe waiwai kūpono. ʻAʻole e hāʻawi kēia mau "kalori hakahaka" iā ʻoe i kahi ʻano mau o ka māʻona, ʻaʻole hoʻi o nā mea momona. Akā e hoʻonā koke ka pūhaka a me nā pūhaka. ʻO ka huahana kūlohelohe a kūlohelohe hoʻi, no laila ʻoi aku ka momona a me ke olakino.

8. E hoʻopau i ka protein

ʻO ka Protein ke kahua o ko mākou mākala. Eia kekahi, paʻakikī loa ko mākou kino i ka hana ʻana i ka protein i loko o ka momona, no laila palekana ʻo ia. ʻO nā meaʻai waiwai Protein ka meaʻai, ka iʻa, ka iʻa iʻa, ka tī, nā hua manu, ka pī, ka meli. No ka ʻaina awakea e hoʻohui i nā huehue paʻakikī me ka protein, akā no ka ʻaina awakea e koho wale i ka papa kuhikuhi protein. Pono kahi kanaka olakino i kēlā me kēia lā e hoʻopau i ka 0.75 a 1 gram o ka protein i 1 kg o ke kaumaha o ke kino.

9. Mai hoʻomaka i ka hahau ʻana i ka pōloli a me nā lā hoʻokē ʻai

ʻAʻohe kumu kūpono o ka hoʻokēʻai a me ka hahau ʻana i ka pōloli. ʻAʻole lākou e kōkua iā ʻoe e lilo i ka momona a lilo ka momona. A inā ʻoe e hoʻēmi i kou kaupaona e kekahi mau paona, a laila he hōʻike wale nō ia no ka nalo ʻana o ka wai kahe i loko o ke kino. Inā manaʻo ʻoe ua hoʻokuʻu ʻo ia iā ia iho e hele i ka hale hoʻoikaika kino a hana paha i kahi hoʻomaʻamaʻa ma ka home.

10. Ma mua o ka mea ʻono, ʻai i nā greens

I kekahi manawa paʻakikī loa e mālama iā ʻoe iho mai kahi ʻāpana o ke keke a i ʻole kāu ʻopa punahele. Akā ʻo nā ʻōkuhi wikiwiki he ʻanuʻu pololei i ka loaʻa ʻana o ke kaupaona. No ka niho ʻono, ka hoʻopau piha ʻana o nā mea ʻono - ka hana paʻakikī loa. No laila, e hoʻoliʻiliʻi i ka ʻino o nā carbs wikiwiki, 20 mau minuke ma mua o ka mea ʻono, ʻai i ka fiber coarse (eg ʻO kēia ka mea e ʻae iā ʻoe e ālai i ka haki wikiwiki ʻana o nā carbohydrates a me ka hoʻokumu ʻia ʻana o ka momona subcutaneous. ʻO kēlā ʻano kumumanaʻo o ka meaʻai kūpono e kōkua iā ʻoe e leʻaleʻa i ka mea ʻono (ʻo ka mea nui, mai hana nui ʻole) a mālama i ke ʻano maikaʻi.

E heluhelu i kā mākou ʻatikala kōkua e pili ana i ka meaʻai:

• NUTRITION PROPER: ke alakaʻi piha loa i ka hoʻololi i PP
• No ke aha mākou e pono ai i nā haʻuki kūpona, maʻalahi a paʻakikī hoʻi no ka pohō kaumaha
• ʻO ka protein no ka pohō kaumaha a me nā mākala: nā mea āpau āu e ʻike ai
• Heluhelu ʻana i nā kalori: ke alakaʻi ākea loa i ka helu ʻana i ka kalori.
• ʻO nā mea hoʻohui haʻuki kiʻekiʻe 10: he aha e lawe ai no ka ulu ʻana o nā mākala
• Ka Calculator calorie, protein, momona a me nā haʻuki kūpina ma ka pūnaewele