ʻO Mark Haub, he polofesa ma ke Kulanui o Kansas, i hōʻike akāka ʻia i kāna mau haumāna, he aha ka mea e hoʻoholo ai i ka loli kaumaha.
E hōʻike i ke kaupaona ʻana o ke kaumaha ma muli o ka nui o nā calorie i hoʻopau ʻia, ua hoʻohana ʻo ia i 10 mau pule e ʻai ana i ka meaʻai nui loa: nā kuki, nā ʻāpana, nā ʻai kō, nā kokoleka, a me nā meaʻai "ʻai ʻole" ʻē aʻe.
Koho i kēlā "papaʻai", Kauka Haub limitув kā lākou ʻai ʻana i 1800 mau calorie me ke koina i koi ʻia i ke kino o 2600. I ka hoʻomaka o ka papaʻai he 28.8 (overweight) ka BMI, a ma ka hopena, ua hiki ʻo ia i 24,9 ( maʻamau). Eia kekahi, ʻo ka nui o nā hōʻailona olakino i hoʻomaikaʻi nui, i kikoʻī:
- Ua hōʻemi ʻia ka huina o ka cholesterol e 14% (mai 214 a 184)
- 20% hoʻemi i ka "maikaʻi" kolesterol (LDL) (mai 153 a 123)
- 25% hoʻonui i ka "maikaʻi" cholesterol (HDL) (37 a 46)
- 39% hoʻemi i nā pae triglyceride i ke koko (TC / HDL 5.8 a 4.0)
- Ua hōʻemi ʻo Glucose mai 5.19 a i 4.14
- Ua hoʻemi ke kino momona pākēneka e ka hapahā (mai 33.4% a 24.9%)
- ʻO ka loli holoʻokoʻa o ke kaupaona mai 90 kg a 78 kg
ʻO nā hapakolu ʻelua (1200 kcal), kona mana ka meaʻai māmā: nā pōpō, nā palaoa, nā palaoa, nā kokoleka. Eia nō naʻe, ke kolu i koe (600 Kcal) i waiho ka Polofesa ma lalo o nā greens, nā lau, nā protein protein, nā pīni kēna . Lawe pū ʻo ia i ka multivitamin o kēlā me kēia lā.
Ma muli o ke kūleʻa ʻole o ka hoʻokolohua, paipai ka Polofesa e hana pololei i kēia ʻike. ʻ sayslelo wale ʻo ia he mea hoʻomanaʻo maikaʻi ia ma ka mea mua e hoʻoholo ka calorie i ka ikaika o ke kaumaha o ke kino a me nā hopena olakino e pili ana. Ua ʻōlelo ʻo ia: "Ua hana wau i kēia, ʻai i nā meaʻai olakino, ʻoi aku ke olakino, eia naʻe, ʻaʻole i lilo. No ka mea ke ʻai nei au i ka mea i koi ʻia no ke olakino.
Eia kekahi, ua ʻōlelo ka Polofesa i ka nui o ka poʻe e ʻai like i ka meaʻai e like me ka mea nui, a inā mākou e noʻonoʻo e pani ʻia me ka pono o ka meaʻai olakino, pono e helu pū i ka calorie a hoʻomaopopo hoʻi i kēia ʻaʻole kūpono. Akā e hoʻomaka me ka hoʻēmi ʻana i nā ʻāpana he koho maikaʻi loa ia, a, no laila, maʻalahi ka hoʻokō.
ʻO ke wikiō o ke Polofesa e pili ana i ka hoʻokolohua ma YouTube (English).
ʻO ka papaʻai meaʻai māmā a Mark Haub
ʻĀ, inā ʻaʻole ka Polofesa o "botany" nou ka hoʻopaʻapaʻa hope loa no ke ʻano o ke olakino a me ka nani, a laila e nīnau iā ʻoe iho pehea e hiki ai i ke kanaka ke nānā aku e ʻai ana i nā cheeseburgers ʻelua a McDonald, kahi pā nui, a me kahi nui aniani o ka sprite?
ʻAe, me he mea lā e ʻai ana ʻo Dwight Howard ma McDonalds. I kēia laʻana, ʻoiaʻiʻo, ʻo ka mea nui loa ka ʻōlelo aʻo maʻamau “mai hoʻāʻo hou.” Hiki i ka 'ōlapa' oihana ke lilo i 2-3 mau manawa ke kiʻekiʻe ma mua o ka hapanui o nā kānaka a me ka meaʻai māmā ma luna o 1500 mau calori keu o nā kūlanakauhale o ke kūlanakauhale maʻamau, ma hope o nā mea āpau, e waiho mālie, nui.
No laila, ʻoiai e ʻai ana i ka meaʻai "ʻai ʻole", e hoʻomanaʻo, ʻo ka mea mua, ʻo ke kokoleka a me nā mea inu momona hiki ke loaʻa i ka hapakolu o kāu hāʻawi i kēlā me kēia lā o nā calorie, a no nā meaʻai i loaʻa nā meaola nui no ʻoe ʻaʻole lawa paha "kahi" i loko o kahi kūpono ʻai caloric. Eia kekahi, e hoʻomanaʻo i nā mea momona, hoʻopau ʻia i ka nui ʻaʻole hoʻonui i ka māʻona, akā i ka ʻaoʻao ʻē aʻe, hoʻonui i ka makemake a me ka ʻai nui.
I kēia manawa, inā paha, ua kānalua ʻoe i ka helu mua o ka helu ʻana i nā calorie no ka mālama ʻana i ke kaupaona kūpono, ʻaʻohe ou kanalua e hoʻoholo ana ke kaulike ikehu i kou holomua o ka pohō a me ka loaʻa kaumaha. A hōʻike kikoʻī haʻawina hōʻike i ka calorie, nānā 'ole o ka pākēneka o nā polokina, momona a me nā kāhūhū nui no ka lilo kaumaha.
Eia nō naʻe, i ka wā lōʻihi e mālama i ke olakino ʻaʻole lawa loa ia e helu ai i nā calories, akā pono pono i kahi pono o ka protein a me nā micronutrients. Ua mālama ʻo Kauka Haub i ka haʻalulu o ka protein a me kahi complex vitamin, akā ʻoi aku ka ʻoluʻolu o ke ala e loaʻa ai nā mea pono āpau mai ka meaʻai maoli. ʻO nā papahana o kēia wā e like me MWR, hāʻawi i ka manawa e loaʻa ai ka meaʻai maikaʻi a ʻoiai me ka papa ʻaina haʻahaʻa haʻahaʻa i loko o nā puke 80-ies i manaʻo ʻia ʻaʻole kūpono. E haku i kāu papa kuhikuhi punahele i ka pae kalori pono, a e loli kou kaumaha e like me ke kaulike o ka ikehu.
A i kēia manawa ʻaʻole hiki iā ʻoe ke makaʻu i ka ʻai ʻōpala inā maopopo ʻoe e lawe ia iā ʻoe ma ʻō aku o ka calorie i koi ʻia a me nā "displaces" i nā wikamina a me nā minelala mai ka papaʻai. E hoʻoliʻiliʻi maikaʻi!