- ka wai
ʻO kaʻikepili calorie o ka wai kahi ʻahaʻaina no ka poʻe e lilo ana ke kaupaona: zero calories i kona ʻano maʻemaʻe. Paipai pinepine nā Nutritionists e inu i ke aniani o ka wai 15-20 mau minuke ma mua o ka pāʻina ʻana, a laila i ka wā o ka pāʻina ʻai, e ʻai nui ʻoe.
ʻAʻole maʻalahi ka ʻōlelo aʻoaʻo Nutristist "": i kekahi manawa huikau ko mākou kino i ke ʻano o ka pōloli a me ka make wai (!), no laila inu i ka wai ke manaʻo ʻoe ua pololi ʻoe… He ala maikaʻi kēia e pale aku ai iā ʻoe iho mai ka ʻai maoli ʻana i nā calorie.
Ma ke ala, ua hoʻomohala ʻia kahi ʻōnaehana meaʻai holoʻokoʻa ma ke kumu o ka wai - kahi papa wai a papaʻai paha no ka palaualelo.
- Mele
ʻAʻole loaʻa i kēia hua nā huaora a me nā minelala pono wale nō, akā ʻo ka fiber, mahalo i hiki ai i kahi piha wikiwiki o ka piha, ʻo ia hoʻi ua kāohi ʻia ka makemake.
Maikaʻi nā ʻōpela ma ke ʻano he meaʻai māmā ma waena o nā meaʻai no ka mea haʻahaʻa lākou i nā calories ().
- Hua-olonā
Nui ka waiwai o kēia kumu protein i nā waikawa momona a me ka fiber hiki ke hoʻoheheʻe ʻia, maikaʻi loa ia no ka poʻe e nānā ana e kaohi i ko lākou makemake. Hiki ke hoʻohui i ka flaxseed i kāu papaʻai, e hōʻoluʻolu a lōʻihi hoʻi i ka ʻai ʻana, ʻoiai e ʻai ana i ka mea liʻiliʻi i hoʻokahi pāʻina.
- 'alemona
ʻO ke almond kahi kumu o nā momona momona. ʻOiai ʻo ka ʻāpana almond ʻāpana e lawa ai e piha ka manaʻo, ʻo ia ke kumu hemolele no ka meaʻai māmā… Eia nō naʻe, ʻo nā nati ma ka laulā, a me nā ʻalemona ma ke ʻano he hiʻohiʻona kēia - ʻaʻole lākou e hoʻopau koke i ka ʻai. No laila, ʻaʻole pono ʻoe e lawe nui ʻia me nā ʻalemona: inā ʻoe e ʻai nui, e ʻike ʻoe i ke kaumaha o kou ʻōpū, no ka mea, paʻakikī ka ʻai ʻana i nā nati, a he kiʻekiʻe loa lākou i nā calorie ().
- Pākena
Loaʻa i ka Avocado ka waikawa oleic. Ke komo i loko o ke kino, loaʻa i ka lolo ka hōʻailona o ka māʻona. Loaʻa i nā Avocados nā momona momona olakino. Kūleʻa nui lākou a palu koke, akā hāʻawi i ke kino i ka piha ʻana no ka manawa lōʻihi.
- Ka pulse
Legumes (pea, pī, lentils, chickpeas ...) loaʻa i ka nui o nā fiber soluble a me nā ʻakika paʻakikī a me nā protein olakino. Hoʻopili mālie ʻia lākou e ko mākou kino a hāʻawi i kahi manaʻo maʻa mau loa. Kahi mea hou aʻe Hiki i nā legume ke hōʻemi i kā mākou makemake ma kahi pae kemika: hoʻolauna nā mea hana kūikawā i ka hoʻokuʻu ʻana o ka hōmona Hoʻolohi ia i ka waiho ʻana o ka ʻōpū, kōkua hou iā mākou e noho piha.
- Caffeine
Manaʻo ʻia he hoʻopau ka caffeine i ka makemake, akā he hapa maoli kēia: ʻo ka caffeine ke kumu o nā ʻano ʻokoʻa i nā kāne a me nā wahine. Wahi a ka noiʻi, ʻO ka ʻai ʻana i ka caffeine 30 mau minuke ma mua o ka ʻai ʻana i nā kāne e ʻai ana i ka 22% ka liʻiliʻi o ka meaʻai. Eia kekahi, i ka wā e ʻai ai i ka 300 mg o ka caffeine (3 kīʻaha kofe) i nā kāne, ua hoʻāla ʻia ka ʻōnaehana neʻe aloha, kahi e hoʻonui ai i ka ikehu. Ke komo ka caffeine i loko o ke kino wahine, hoʻoneʻe ʻia ka mīkini o ka mālama ikehu, no laila ʻaʻole pili ke alo o ka caffeine i kekahi ʻano i ka nui o ka ʻai.