Papa kuhikuhi pono kūpono no ka pohō kaumaha: Pehea e ʻai ai?

ʻO ka nīnau mua loa e hoʻopiʻi i nā mea ʻai: pehea e kūkulu ai i kāu papaʻai? E like me kāu e ʻike ai, e kāpae i ka nui o ke kaupaona, ʻaʻole lawa ka hoʻoikaika kino mau, pono ʻoe e noʻonoʻo hou i kāu ʻano meaʻai. Hāʻawi mākou iā ʻoe i kahi papa kuhikuhi pono kūpono no ka pohō kaumaha, e kōkua iā ʻoe e hoʻokele i ka wā e hoʻolālā ana i kāu papaʻai.

10 mau kānāwai koʻikoʻi e pili ana i ka meaʻai kūpono no ka pohō kaumaha

Ma mua o ka hoʻomau ʻana i kahi kikoʻī kikoʻī o ka papa kuhikuhi pono kūpono no ka pohō kaumaha, hoʻomanaʻo ʻoe i nā lula maʻamau o ka pohō kaumaha. ʻO ia ka mea nui e ʻike i kēlā me kēia e lilo ana ka paona!

1. Lilo i ke kaupaona mai ka deficit calorie, ʻaʻole ka meaʻai i kēlā me kēia. Ke ʻai iki mākou ma mua o ke kino e pono ai ka ikehu, hoʻomaka ia e hoʻohana i ka waihona mālama kālā ma ke ʻano momona. E hoʻomaka kēia i ke kaʻina hana o ke kaupaona. He aha, i ka manawa, a i nā ʻano hui āu e ʻai ai - ʻaʻole koʻikoʻi kēia mau mea āpau. Inā ʻai ʻoe i ka deficit o nā calorie, a laila lilo kou kaumaha.
2. ʻO nā papaʻai āpau, ʻaʻohe mea pehea ʻoe e kāhea ai iā lākou, i manaʻo e hōʻemi i kahi kanaka a hana i ka hapa calorie deficit. Ua loaʻa pū kekahi i nā mea hōʻemi Slimming ma o nā kapu i ka meaʻai āu e ʻai ai i nā meaʻai momona a hoʻolei ʻia i ka "ʻōpala meaʻai." ʻO ka maʻamau, ua lawa kēia e mālama ai i ka hakahaka calorie, ʻoiai inā ʻaʻole ʻoe e noʻonoʻo pono i nā helu o ka ʻike calorie (ʻoiai me nā meaʻai kūpono, hiki iā ʻoe ke ʻai me ke koena a ʻoi aku ka maikaʻi).
3. No laila, inā makemake ʻoe e lilo i ke kaumaha, ʻaʻohe pono e ʻai wale i nā meaʻai kūpono: ka moa, ka buckwheat porridge, kahi kīʻaha o ka puaʻa, ka liʻiliʻi liʻiliʻi momona, a me ka saladi o nā mea kanu hou. ʻAʻohe huahana i loko o lākou iho e kōkua i ka loaʻa ʻana o ke kaumaha, akā ʻo ka nui o nā calorie.
4. Me ka momona, ka palaoa, a me nā meaʻono he mea maʻalahi loa ka hana ʻana i ke koena o nā calorie, no laila pono e kaupalena ʻia kēia meaʻai. Akā inā hiki iā ʻoe ke hoʻokomo i kēia mau meaʻai i loko o kāu hāʻawi calorie, hiki iā ʻoe ke ʻai iā lākou me ka ʻole o ka pōʻino o ke kaumaha.
5. Eia naʻe, ʻoi aku ka maikaʻi o ka hoʻopili ʻana i ka papa kuhikuhi i ka meaʻai kūpono: ʻaʻole no ka pohō kaumaha i ka mua, a me ko lākou olakino ponoʻī. E hoʻomanaʻo i ka meaʻai wikiwiki a me nā mea momona ʻaʻohe waiwai waiwai a hōʻino i ke kino ke hoʻohana ʻia i nā nui.
6. Pono no ka pohō kaumaha, ʻaʻole koʻikoʻi ka manawa ʻai, no laila ʻaʻole pono ʻoe e hoʻololi loa i kāu papaʻai a me kāu papa hana. E hoʻomanaʻo wale i ka hoʻomākaukau ʻana i kahi papa kuhikuhi kūpono no ka lā e kōkua iā ʻoe e ʻai kaulike, hoʻoliʻiliʻi i ka manaʻo o ka pōloli, hoʻomohala i nā ʻano meaʻai maikaʻi, a hoʻomaikaʻi i ka hana o ka gastrointestinal tract.
7. ʻAʻohe o ka hopena o ka protein, momona, a me nā haʻalako i ka hōʻemi ʻana i ka kaumaha. ʻO ka hōʻemi ʻana i ka mea nui ka nui o ka lawe ʻana o ka calory. Akā he mea nui kēia mau helu no ka mālama ʻana i nā mākala (proteins), lawa ka ikehu (carbohydrates), ka hana maʻamau o ka ʻōnaehana hormonal (nā momona).
8. Hiki ke hoʻohui ʻia nā huahana ma ka pā i kēlā me kēia ʻano, ʻaʻole ia e hoʻopili i ke kaʻina hana o ka pohō kaumaha. Inā makemake ʻoe e paʻa i kahi meaʻai kaʻawale a hoʻohui paha i nā meaʻai i kahi ala wale nō - e ʻoluʻolu.
9. ʻO ka ʻōlelo aʻe aʻe kekahi o nā papa koho koho maʻamau maʻamau i nā meaʻai i kēlā me kēia lā. Hiki iā ʻoe ke kūkulu i kahi papa kuhikuhi e kūpono i kāu mau hiʻohiʻona, ʻaʻole pono e nānā i nā "rula papaʻai." Inā ʻoe e noʻonoʻo i nā calorie, nā protein, nā huʻihāpā, a me nā momona, he lima manuahi kou: no ka pohō kaumaha, ʻai i loko o ka PFC.
10. ʻO ka hoʻokaʻawale ʻana o nā protein a me nā huehue i loko o ka lā, nā ʻaina kakahiaka a me nā ʻaina awakea, kekahi mau meaʻai ma mua a ma hope o ka hoʻomaʻamaʻa he brick wale nō ia i ka hana ʻana o ke kino akā ʻaʻole ka kī. Pili lākou i ka pae hope loa o ke one o ke kino a lawe i kahi ʻano kūpono.

E hōʻuluʻulu manaʻo. ʻO ka hoʻopuka o ka pohō kaumaha e iho mau i ka papaʻai me ka nānā ʻole i ka papaʻai a me ka papa kuhikuhi no kēlā me kēia lā. ʻO ia ke kumu o ka helu ʻana i nā calori ke ala ʻoi loa e lilo ai ke kaupaona no ka mea e hoʻolālā mau ʻoe i nā pāʻina ma kāna manaʻo ponoʻī ma lalo o kāna mau rula PFC.

ʻO ka meaʻai kūpono kūpono kahi mea pono hou aʻe no ka pohō kaumaha, e kōkua iā ʻoe e hoʻololi i nā ʻano papaʻai a ʻai i nā pono kaulike a me ke olakino.

Ka papa kuhikuhi o ka meaʻai kūpono no ka pohō kaumaha

He mea nui e noʻonoʻo i ka papa kuhikuhi papa kuhikuhi i kahi papaʻai kūpono no kēlā me kēia lā.

• Pono ka waiwai o ka ʻaina kakahiaka i nā huʻihuʻi paʻakikī no ka ikehu no ka lā holoʻokoʻa.
• ʻO nā carbs wikiwiki (nā meaʻono, nā mea ʻono, nā hua maloʻo) e hoʻopau maikaʻi ʻia i ke kakahiaka.
• Makemake ʻia ka ʻaina awakea e hana i ka protein.
• Pono e hoʻopili i kēlā me kēia pāʻina i ka fiber (nā mea ʻai hou, ka ʻalani, nā hua piha, nā huaʻai).
• Poina i ke kānāwai "mai ʻai ma hope o 18.00," akā ʻoi aku ka maikaʻi o ka ʻai ʻana ma mua o 2-3 mau hola ma mua o ka hiamoe.
• E hoʻomāhele i nā calorie no ka lā e pili ana i nā helu aʻe: 25-30% no ka ʻAina kakahiaka, 30-35% no ka ʻaina awakea, 20-25% ʻaina awakea, 15-20% ʻai.
• 1-2 mau hola ma mua o kahi hoʻomaʻamaʻa maikaʻi loa e ʻai i nā kālake i loko o 30 mau minuke ma hope o kāu hoʻolālā - carbs + protein.

Hoʻomaopopo hou i ka hoʻohaʻahaʻa kaumaha ka mea nui e mālama i ka hapa nui o ka hapa nui o ka kalori. Akā mai ka manaʻo o ka meaʻai, ke olakino, ka ikaika, ka hana maʻamau o ke kino, a hoʻemi i ka hopena o nā breakdown, ʻoi aku ka maikaʻi o ka mālama ʻana i nā lula i luna.

Laʻana o ka papa kuhikuhi pono o ka meaʻai kūpono no ka lā:

• ʻO ka kakahiaka kakahiaka: Nā haʻuki kūpilikiʻi
• Kakahiaka kakahiaka: Kālepaʻa maʻaleʻale
• aina awakea: Pūnaewele + Carbs + Fats. E hoʻomaopopo pono i ka puluniu.
• Mea ʻai ahiahi: Carbohidrat, hiki i nā momona ke ʻano iki
• awakea: Protein + puluniu ʻoi aku ka maikaʻi

Hōʻike mākou i nā koho papa inoa no ka meaʻai no ka pohō kaumaha. He mau laʻana wale nō kēia o nā koho i makemake nui ʻia a kūleʻa hoʻi no ka ʻaina kakahiaka, ka ʻaina awakea, a me ka ʻaina awakea e ʻike pinepine ʻia i ka wī. Hiki iā ʻoe ke loaʻa i kāu papa kuhikuhi o ka meaʻai kūpono no kēlā me kēia lā e pili ana i nā pono o kēlā me kēia.

ʻAina kakahiaka:

• ʻO Porridge me nā hua / hua maloʻo / hua / meli a me ka waiū (ke ʻano maʻamau - ka oatmeal)
• ʻO nā hua i kāwili ʻia me ka palaoa palaoa holoʻokoʻa
• ʻO nā sanwika me ka palaoa a palaoa paha
• Osama bin (kāwili i nā hua a me ka oatmeal a iʻa i loko o kahi kōkō)
• ʻO Smoothie o ka tī liʻiliʻi, ka waiū, a me ka maiʻa (makemake ʻia e hoʻohui i nā huʻihuʻi paʻakikī - bran a i ʻole oatmeal)
• ʻO ka palaoa palaoa me ka waiū

ʻAina:

• Cereal / pasta / kaʻuala + ʻiʻo / iʻa
• ʻO nā mea kanu mahu + kaʻiʻo / iʻa
• Saladi + ʻiʻo / iʻa
• Nā mea kanu / ʻaoʻao ʻaoʻao + pī
• Pā

ʻO kaʻaina awakea ka ʻai "kumukūʻai" ʻoi loa; hiki iā ʻoe ke koho ʻaneʻane i nā hui pū ʻana o nā mea hoʻohui i kou ʻono.

Meaʻai:

• Nā mea kanu + ʻai ʻiʻo / iʻa
• Nā mea kanu + tī + hua
• me ka waiū
• Yogurt me ka hua

Mea ʻai māmā:

• PP-hoʻomoʻa ʻana
• kukui
• hua
• Nā hua maloʻo
• ʻO ka tī a me ka yogurt paha
• ʻAi palaoa / palaoa piha

Mai nā koho o ka Pōʻalima, ʻaina awakea, a me ka ʻaina awakea, e hana i kāu papa kuhikuhi papaʻai ponoʻī i kēlā me kēia lā.

Hoʻomaʻamaʻa kūlahi nā calorie i kā lākou mau ʻāpana a me nā meaʻai kikoʻī. Ma ke ala, maʻalahi nā hāmeʻa o kēia mau lā: ʻO nā polokalamu kelepona ʻoi loa no ka helu ʻana i nā calori.

E nānā pehea e ʻai ai i ka wikiō.