Contents
E like me kāu e ʻike ai, i ka hana ʻana i kaʻu palapala, ʻo ka mea koʻikoʻi ka meaʻai. Ke hōʻike aku nei mākou iā ʻoe i nā meaʻai 7 no ka pohō kaumaha i ʻōlelo ʻia e ka loea hoʻoikaika kino ʻo Jillian Michaels e hoʻokomo i kāu papaʻai i kēlā me kēia lā.
E heluhelu i kā mākou ʻatikala kōkua ʻē aʻe e pili ana i ka meaʻai:
- ʻO nā meaʻai kūpono kūpono: 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.
Nā meaʻai olakino no ka pohō kaumaha mai Jillian Michaels
1. Brokoli
He waiwai nui ka Broccoli i nā huaora a me nā meaʻai. Loaʻa iā ia ka huaora C, potassium, sodium, beta-carotene, a me nā antioxidants e hōʻemi i ka pilikia o ka maʻi puʻuwai. No ka maikaʻi loa o ka broccoli pono, ʻoluʻolu e hoʻomākaukau a haʻahaʻa i nā calories. Loaʻa i ka 100 mau kolamu o kēia ʻano kāpeti ma lalo o 30 mau calories a me 5 wale nō nā koloke.
Ma waho aʻe, waiwai ka broccoli i nā huaora a me ka chlorophyll, kahi i hui pū ʻia me nā fibre dietary e hoʻoulu ai i nā kaʻina hana metabolic, ʻo ia hoʻi ka wikiwiki i ka metabolism. A ʻo ka hopena, he nui nā fiber i ka broccoli, kahi e normalize ai ka ʻōpū.
2. Pā berena holoʻokoʻa
Poina e pili ana i ka ʻoiaʻiʻo o nā carbohydrates a pau - ke kiʻi nani o ka ʻenemi. ʻAʻole waiwai ʻole ka berena palaoa holoʻokoʻa i loko o kahi papa inoa o nā meaʻai no ka pohō kaumaha, no ka mea, he waiwai waiwai nui a kōkua pū kekahi i ka mālama ʻana i ka makemake. Hoʻonāukiuki ʻo ia i ka hana ʻana o leptin - ka hormone satiety e hōʻailona ai i ke kino ua maʻi mākou. Hoʻopomo mālie ʻia hoʻi ka palaoa palaoa a no ka manawa lōʻihi e ʻae iā ʻoe e noho māʻona.
Hoʻohui, ʻaʻole hiki i ka palaoa palaoa ke mālama i ka hapa nui o nā meaola i ka mālama ʻana i ka wela. A ʻoiai momona kēia berena i ka fiber māmā, kōkua ia i ka mālama ʻana i ka peristalsis ʻōpū, a no laila ka digestion maʻamau.
3. Nā Grenades
Loaʻa i ka pomegranate ka nui o ka huaora C, ʻo ia ka mea e kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale. Eia kekahi, aia nā anthocyanins - antioxidant pono no ka hana maʻamau o ka naʻau. He mea pono nō hoʻi ʻo Anthocyanin no ka poʻe makemake i ka sunbathe a i ʻole ka noho ʻana i kahi ea, no ka mea, pale ia i nā ʻili mai nā kukuna UV.
Eia hou, ua hōʻoia ʻia he "pepehi kanaka" nā anthocyanins o nā momona momona. Ua hōʻike ʻia kahi noiʻi i kahi mea hou aʻe i ka hoʻōki ʻana o ka ulu ʻana o nā momona momona nā antioxidant i loko o kā mākou kino me nā granene. 100 g o ka pomeraite he 50 wale nō calories, a me nā hopena maikaʻi i ke kino he priceless.
4. Ke kāleka
Malia paha, he mea ʻē ka ʻike ʻana i waena o nā huahana no ke kālika pohō kaumaha, akā ʻAe, ʻaʻole ʻōlelo ʻia ʻo Jillian Michaels e pale i kēia kikoʻī i ka ʻono o ka mea kanu. Kakaikahi ka poʻe i ʻike i ka pālolo normalize i nā kō kō kō, ʻo ia hoʻi ʻaʻole pono ke kino e hoʻohana i ka insulin, a ʻo ia ke kumu o ka waiho ʻana o nā waihona momona.
Hoʻoiho ʻo Garlic i ka "maikaʻi" kolesterol ma ka hoʻomaikaʻi ʻana i ka "maikaʻi" kolesterol, e kākoʻo ana i ka momona momona olakino i nā hunaola o ke kino. ʻO ka mea hope loa, hōʻike nā noiʻi e hoʻonui ka kālika i ka testosterone testosterone, e hāʻawi iā ʻoe i ka ikaika hou no ka hoʻoikaika kino.
5. Iʻa aʻa
E pili ana i nā pono o ka ʻaila iʻa i ʻike nui ʻia e kākou mai ka wā kamaliʻi. ʻO ka aila iʻa kahi kumu waiwai o nā meaʻai a me nā huaora maikaʻi. Loaʻa iā ia nā momona momona omega-3 a pono no ka lauoho olakino, ka ʻili a me nā kui. ʻO ka aila iʻa he nui nā huaora A a me B, iodine a me ka phosphorus.
ʻO ka aila iʻa kahi huahana pono ʻole no ka pohō kaumaha, no ka mea kōkua ia e hoʻomaikaʻi i ka metabolism. ʻOiai ʻo ia ka mea hoʻokele nui o ka insulin i ke koko, kōkua ia i ke kino e hana ʻole i nā waihona hana i ke ʻano o nā waihona momona. Hiki iā ʻoe ke lawe i ka aila iʻa i nā mea hoʻohui a i ʻole e ʻai i nā meaʻai hou aku me nā waikawa momona koʻikoʻi omega-3 (mackerel, herring, salmon, tuna).
6. Berry: raspberries a me nā strawberry
ʻO ka mea mua, he haʻahaʻa haʻahaʻa loa kēia mau hua (ma kahi o 40 mau calorie no 100 g), no laila ʻaʻole lākou e makaʻu ʻole i kāu kiʻi. ʻO ka lua, he papa helu glycemic haʻahaʻa kā lākou a no laila ʻaʻole hāʻawi i ka piʻi wikiwiki o ke kō kō. A ʻo ke kolu, he ʻono ʻono nā strawberries a me nā raspberry a hoʻololi i nā mea ʻono ʻono.
Hoʻohui ʻia, e like me nā grenades, loaʻa i kēia mau hua nā anthocyanins, ka mea e pale ai i ke ʻano o nā hunaola momona. Loaʻa iā lākou kahi antioxidant kūlohelohe - polyphenol, kahi e hoʻēmi ai i ka ʻino mai nā mea momona a loaʻa ka hopena maikaʻi i ka metabolism.
7. Tī ʻōmaʻomaʻo
Inā loaʻa iā ʻoe ka maʻamau o ka inu kofe i nā manawa he nui i ka lā, ʻoi aku ka maikaʻi o ka poina iā ia. ʻO ka nui o ka caffeine ʻaʻole wale ke kumu o ka hoʻopilikia i ka metabolism, akā ʻo ka hormonal imbalance. Ke ʻōlelo nei ʻoe he kumu nui ka kofe o ka ikehu? Eia nō naʻe, ʻo ka caffeine i loko o ke kī ʻōmaʻomaʻo, ʻo ia kekahi o nā huahana maikaʻi loa no ka pohō kaumaha.
Hoʻoiho ke kī ʻōmaʻomaʻo i nā pae kō kō, a pēlā ʻo AIDS e kāohi ai i ka pōloli. Inā makemake ʻoe e loaʻa kahi mea ʻono, inu i kīʻaha kī ʻōmaʻomaʻo (ʻoiaʻiʻo me ke kō ʻole), a i kekahi mau hola e poina ʻoe i ka pōloli. He mea nui ia e hoʻomaopopo aia i loko o nā tī ʻōmaʻomaʻo ka antioxidant catechin, kahi e hoʻoulu ai i ka metabolism a puhi i ka momona i loko o nā hunaola. Mālama pū kekahi ia i ke kino e pakele i nā lāʻau make a me nā paʻakai ʻino.
E nānā i kekahi:
- Nā meaʻai he 10 kiʻekiʻe me ka ʻike kiniki kiʻekiʻe loa
- ʻO nā meaʻai kiʻekiʻe he 10 kiʻekiʻe i ka magnesium
- ʻO nā meaʻai kiʻekiʻe he 10 i loko o ka iodine
- ʻO nā meaʻai kiʻekiʻe 10 kiʻekiʻe i ka wikamina A