E hana i kāu papahana meaʻai E ʻai i nā meaʻai kūpono a laila hiki iā ʻoe ke mālama i kou makemake a me kou kaumaha. Ma kahi o nā meaʻai kiʻekiʻe-calorie a me nā meaʻai kiʻekiʻe i ka wai, e koho i nā huaʻai a me nā mea kanu haʻahaʻa. E hoʻokomo i nā kīʻaha piha piha i ka fiber i kāu meaʻai: oatmeal, cereals, pasta a me ka berena. ʻO ka fiber, a i ʻole, ʻoi aku ka nui o ka fiber insoluble, e hoʻomāʻona iā ʻoe no ka mea ʻoi aku ka lōʻihi o ke kino e ʻeli ai. A inā ʻaʻohe manaʻo o ka pōloli, no ke aha lā e ʻai ai?
Mai hoʻokuʻu i nā meaʻai
ʻO ka hopena o ka pōloli ʻo ka ʻai nui. Manaʻo ʻo Sarah Raiba ka meaʻai meaʻai i kēlā me kēia ʻai i nā meaʻai momona i loko o ka protein, ka momona, a me nā meaʻai. Manaʻo ʻo Sarah ʻaʻole e ʻai, akā e ʻai i nā ʻāpana liʻiliʻi 4-6 mau manawa i ka lā: e puʻunaue i kēlā me kēia kīʻaha i hoʻomoʻa ʻia i 2 mau lawelawe a ʻai ʻia i loko o 2 holo me ka ʻokoʻa o 2 mau hola. Eia kekahi, ʻōlelo ʻo ia e ʻai mālie, me ka wikiwiki ʻole i nā wahi āpau, a e hoʻāʻo e hele ʻole me ka ʻai ʻole no nā hola 3. Loaʻa ka hiamoe Hoʻopilikia ka moe a me ka nui o ka hormone i ka ʻai. ʻO ke kiʻekiʻe o ka hormone ghrelin, e hōʻailona ana i ka pōloli, a me ka leptin, e hōʻike ana i ka manaʻo o ka māʻona, e hilinaʻi i ka maikaʻi a me ka nui o ka hiamoe. Inā ʻaʻole lawa ka hiamoe, piʻi ka pae ghrelin a hāʻule ka pae leptin, pōloli ʻoe a makemake i nā meaʻai momona. I ʻole e lilo i mea pōʻino, ʻōlelo ka poʻe ʻepekema e hiamoe 7-9 mau hola i kēlā me kēia pō. E inu hou i ka wai He mea maikaʻi ka wai no ka hoʻomalu ʻana i ka ʻai a me ke kaumaha no ka mea hoʻopiha iā ʻoe a ʻaʻohe calorie. E inu i 2 mau aniani wai ma mua o ka ʻai ʻana e pale i kou ʻai. I kekahi manawa, ke maloʻo ke kino, hoʻouna ʻia nā hōʻailona wahaheʻe i ka lolo. Ke manaʻo ʻoe ua pōloli ʻoe, ma mua o ka wikiwiki e ʻai, inu wai a kali i 10 mau minuke. He ala hoʻopunipuni hoʻopunipuni paha. Hoʻopau ke kī ʻōmaʻomaʻo i ka makemake. Loaʻa iā ia ka catechin, ka mea e hoʻopaʻa i nā pae kōpaʻa koko a hoʻopau i ka manaʻo o ka pōloli. Source: healthyliving.azcentral.com Unuhi: Lakshmi