Laka waha: 17 mau meaʻai e kāohi ai i ka Appetite

ʻO nā wahine i kēia ʻano he laki ʻole ia: ʻo ka manaʻo o ka pōloli e hoʻohuli nui ʻia e nā homoni e lele i ka hilinaʻi i ka wā pōʻaiapuni. I ka PMS, paʻakikī loa e kāpae i ka makemake nui. Akā aia kekahi mau ala e kū ai i ka pōloli, inā ʻoe e hoʻololi iki i kāu papaʻai - e hoʻohui i nā meaʻai e kāohi i ka makemake iā ia.

Kope a me ka tī ʻōmaʻomaʻo

Kope ka kope i ka makemake ma muli o nā antioxidant a me ka caffeine i loaʻa i loko. Hoʻohui, hoʻonui iki ia i ka metabolism a hana ma ke ʻano he diuretic akahai. No laila, ʻōlelo ʻia e inu ia ma mua o ke aʻo ʻana. Akā mai inu i nā kīʻaha ʻelua aʻe i ka lā, a pēlā pū - e hoʻopau i ka hopena me ka kirimalu a me ke kō. Hana ka tī ʻōmaʻomaʻo i kahi ala like mahalo i nā catechin - kōkua lākou i ka mālama ʻana i ke kō kō i kahi pae paʻa, a laila e hoʻēmi nei i ka pōloli.

Kahekaleka pouli

ʻAʻole waiū, ʻaʻole ʻeleʻele kūpono, akā kokoleka ʻawaʻawa maoli, ʻaʻole emi ma lalo o 70 pākēneka koko - kōkua maoli ia i ka pale ʻana i nā hōʻeha pōloli a kāohi i ka makemake. Hoʻohui ʻia, hoʻemi ia i ka ʻiʻina i ka ʻai nui ʻole, a ma kekahi mau manawa o ke pōʻaiapuni, makemake ʻoe e ʻai i kekahi mea maikaʻi ʻole mai nā mea ʻai wikiwiki loa. Ma ke ala, ʻo kēia ka lua kūpono loa no ke kofe - hui pū lākou e kū pono me ka manaʻo o ka pōloli.

Aina I

Hiki iā ʻoe ke kamaʻilio pau ʻole e pili ana i nā pono o ke kāhili: he hopena kupaianaha ia i ka digestion, a me ka pale ʻana, a e hoʻokau iā ʻoe me ka ikehu, a e kōkua iā ʻoe e lilo i ka paona - a he waiwai nui kēia. He hiki maoli i ka Ginger e hoʻoliʻiliʻi i ka pōloli, a ʻaʻole ia he mea i ke ʻano o ka ʻano e ʻai ʻia: i ka mea ʻono a i ʻole nā ​​mea inu ʻē aʻe, ma ke ʻono no kahi kīʻaha, hou a pickled paha, grated a i ʻole ka pauka. Eia hou, hiki ke ulu ma ka home - mai kahi kuamoʻo i kūʻai ʻia i loko o kahi hale kūʻai, no ka laʻana.  

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Eia naʻe, ʻaʻole ʻo Ginger ka mea ʻala e kaomi i ka makemake. ʻO nā peppers wela a momona hoʻi he mau waiwai like, ma muli o ka capsaicin a me ka capsiata i loaʻa iā lākou. Hoʻonui kēia mau mea i ka manaʻo o ka piha a kōkua pū i ke kino e kuni i nā mea ʻoi aku ka nui ma hope o ka ʻai ʻana. ʻO kahi mea ʻala ʻokoʻa nō hoʻi ke kinamona. Ma hea ʻoe e hoʻohui ai, i loko o ke kofe, e hana nō ia i kāna hana, a ʻo nā pōloli o ka pōloli e hoʻopilikia pinepine ai iā ʻoe. Hiki iā ʻoe ke heluhelu e pili ana i nā mea ʻala ʻē aʻe e kōkua iā ʻoe e lilo i ka paona ma aneʻi.  

Nā ʻalemona a me nā olonā

Hāʻawi lokomaikaʻi mai nā ʻalemona iā mākou i nā antioxidants, wikamina E, magnesium, a ma ka manawa like e kāohi i ka makemake - ua ʻike ʻia kēia i ka makahiki 2006. Hāʻawi nā hua nut iā ʻoe i kahi ʻano o ka piha a kōkua iā ʻoe e kaohi i kou kaupaona. No laila, kūpono nā ʻalemona no kahi meaʻai māmā - akā ʻaʻole i ʻoi aku ma mua o 10-15 mau ʻāpana, inā ʻaʻole maʻalahi ka hele ʻana ma luna o kāu loaʻa ʻana o ka calorie i kēlā me kēia lā, a e hoʻomaikaʻi mau nō ʻoe. A kaomi ka flaxseed i ka makemake ma muli o ke kiʻekiʻe o ka fiber a me nā waikawa momona pono. Hoʻokahi wale nō ana o ke ana: pono e haki pono nā ʻanoʻano, ma ke ʻano he nui ʻaʻole lākou e lawe ʻia e ke kino.

Pākena

ʻO kēia hua - ʻae, ka hua ponoʻī - he nui nā momona. No laila, hiki iā ʻoe ke ʻai ia hapalua lā, ʻaʻole hou. Akā no kēia mau momona momona monounsaturated pono i hiki i nā avocados ke kāohi i ka makemake. ʻO ka ʻōpū, hui me lākou, hoʻouna i kahi hōʻailona i ka lolo ua lawa nā mea āpau, ua lawa no mākou. No kahi papa inoa o nā meaʻai momona ʻē aʻe e kōkua iā ʻoe e lilo i ka paona, e heluhelu ma aneʻi.

Mele

ʻO ka hapa nui o ka lilo ʻana o ke kaumaha e ʻōlelo i kēia manawa ʻo nā ʻāpala, ma ka ʻaoʻao ʻē, pōloli loa lākou. Akā mai hoʻohoka i ka pōloli maoli me ka wahaheʻe. Hiki i nā ʻōpela ke hoʻonāukiuki i kou ʻōpū, keu hoʻi inā he acidic ʻoe. Hiki ke huikau maʻalahi kēia manaʻo me ka nui o ka makemake nui. Akā i ka ʻoiaʻiʻo, nā ʻoma, no ka nui o ka fiber a me ka pectin, hoʻolōʻihi i ka manaʻo o ka piha. Aia hoʻokahi maʻa ma aneʻi - pono e nau ʻia ka hua me ka akahele a lohi hoʻi.

hua

ʻAʻole kēia nūhou he nūhou hou: ua hōʻike nā noiʻi i hoʻokahi a i ʻole ʻelua mau hua manu no ka ʻaina kakahiaka hiki ke kōkua iā ʻoe e piha i ka lōʻihi. ʻO ka poʻe e koho i kēia huahana ponoʻī e like me kā lākou papa ʻaina kakahiaka e ʻai i ka awelika 300-350 ka liʻiliʻi o nā calorie i kēlā me kēia lā ma mua o ka poʻe ʻai ʻole i nā hua. Ma ke ala, ʻo kahi hua moa i paila ʻia kekahi meaʻai māmā maikaʻi nō hoʻi.

ʻO ka mea ʻai lau a me nā wai momona

ʻOi aku ka maikaʻi o ka ʻai mea ʻai no ka hoʻopiha ʻana, akā ʻai ʻoe i ka palena iki o nā calorie. A pono ʻoe i kahi manawa liʻiliʻi e kuke iā ia: kuke ʻia nā mea kanu i loko o kahi mau minuke. E hoʻāʻo wale e hoʻemi i kaʻuala, ma hope o nā mea āpau, ʻaʻole maikaʻi ke starch no ka lilo ʻana o ka paona. A ʻo ka wai mea kanu, inu mua ma mua o ka pāʻina, hana koke: ʻike ka ʻepekema ma hope o kēlā "aperitif" poʻe i hoʻopau i ka 135 calories ma mua o ka maʻamau i ka ʻaina awakea. Akā pono ka wai i ka paʻakai ʻole.

Tofu

ʻO nā meaʻai waiwai protein, i ke kumu, hiki ke hōʻemi i ka makemake. I ka tofu, kuleana kahi mea i kapa ʻia ʻo isoflavone no kēia hana - mahalo iā ia, makemake ʻoe e ʻai liʻiliʻi, a ʻoi aku ka wikiwiki o ka manaʻo piha. Eia kekahi, he kakaikahi loa nā kalo i ka tofu, no laila e kōkua nui ia iā ʻoe e lilo kaupaona.  

Salemona

A me nā meaʻai ʻē aʻe i kiʻekiʻe i ka omega-3 fatty acids. Mahalo i kēia mau waikawa, piʻi ke kiʻekiʻe o ka leptin, kahi hormone e kāohi ai i ka pōloli, i ke kino. No laila, paipai ʻia ka iʻa salmon a me ka iʻa tuna i nā ʻano hana hoʻoikaika kino a pau. E hōʻike mākou i kahi mea huna: he nui nā ʻakika momona omega-3 i ka herring maʻamau a me nā huahana ʻē aʻe - e ʻimi i ka papa inoa HERE.

Oatmeal

Pīhoihoi paha ʻoe? ʻAe, ke kamaʻilio hou nei mākou e pili ana i nā pono o ka oatmeal holoʻokoʻa maoli. Mālama mālie ia i ka manawa aʻe hiki mai ka manaʻo o ka pōloli i kekahi mau hola. Hiki i kēia cereal ke kāohi i ka hana a ghrelin, ka hōmona pōloli. Inā ʻaʻole, ʻoiaʻiʻo, hoʻohui ʻoe i kahi kō o ke kō i ka porridge. A eia hou, ke kamaʻilio nei mākou e pili ana i ka oatmeal, ʻaʻole no nā cereala koke.

Nā lau lau lau

Inā he kāpena keʻokeʻo a he chard trucch paha a me rucola, loaʻa iā lākou āpau ka hopena hoʻokalakupua like, kaohi ʻana i ka makemake. Hoʻohui ʻia, loaʻa lākou i ka nui o ka puna, ka huaora C, akā he kakaikahi loa nā calories. No laila, ʻo ka saladi ʻōmaʻomaʻo kahi kīʻaha nunui a maikaʻi loa ia.

Waiū skimmed

Hiki i ke aniani o ka waiū skim i ka lā ke hoʻemi i ka makemake meaʻai maikaʻi ʻole i ka wā PMS. No laila he mea pono ke hoʻokomo i kēlā ʻano meaʻai i loko o ka meaʻai ma kahi o hoʻokahi pule a me ka hapa ma mua o ka menstruation: ua hōʻike ʻia ʻo ka waiū skim e kōkua i ka haʻalele ʻana i nā momona momona a maʻalahi. Eia naʻe, ʻaʻole kapu ʻia ka inu ʻana i kēlā me kēia manawa. Akā ʻoi aku ka maikaʻi o ka hele ʻana i nā huahana waiū holoʻokoʻa.  

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• ʻOi aku ka protein - Kōkua ka meaʻai momona i ka protein e noho lōʻihi a ʻai liʻiliʻi i ka pāʻina aʻe.

• E kiʻi hou i nā olonā - hoʻopiha ia i ka ʻōpū, e hana ana i kahi ʻano o ka piha no ka manawa lōʻihi. E nānā no nā meaʻai momona ma aneʻi.

• ʻOi aku ka wai - inu i ke kīʻaha wai i ka hapalua hola ma mua o ka ʻai ʻana, e kōkua kēia iā ʻoe e māʻona me ka liʻiliʻi o ka meaʻai ma mua o ka maʻamau.

• Hōʻalo i nā papaʻai wai - akā naʻe, ʻaʻole kūpulu nā ipu wai a me nā mea leʻaleʻa a me nā meaʻai maʻamau.

• Lawe iā ia. papa liʻiliʻi и nā forks nui - ke hōʻemi nei i ka nui o nā pā e kōkua iā ʻoe e hōʻemi i nā ʻāpana o ka meaʻai me ka pilikia ʻole. I ka pili ʻana i nā fork: Ua hōʻike ʻia nā noiʻi e ʻai ana ka poʻe e ʻai me nā manamana nui he 10 pākēneka ma mua o ka poʻe i makemake i nā ʻoi liʻiliʻi.

• Loaʻa ka hiamoe - ka liʻiliʻi o kou hiamoe ʻana, ʻo ka nui o kāu ʻai i ka lā. ʻO ka lawa ʻole o ka hiamoe hiki ke hoʻonui i kou makemake ma ka 25 pakeneka.

• Mai makaʻu - ma muli o ke koʻikoʻi, piʻi ka pae o ka cortisol, no ka mea e hoʻonui ai ka ʻiʻina i ka meaʻai, ʻoi aku ka maikaʻi no nā meaʻai maikaʻi ʻole a me nā kō.