PasseportSanté - Hélène Baribeau, he mea hānai no nā makahiki he nui i kēia manawa. He aha kāu hihiʻo o nā papaʻai e lilo ai ka paona, nā mea a pau (low calorie, high protein, low in carbohydrates, etc.)?

I ka papaʻai, pono mākou i ka wehewehe ʻana i nā kapu, inā ma ka nui o ka nui a i ʻole nā ​​meaʻai. ʻO ke koho a me ka nui o nā meaʻai e pili wale ana i nā ʻōkuhi, nā kumu kūwaho. Ua koho mua ka poʻe papaʻai i nā ʻāpana o nā meaʻai kikoʻī e ʻai ai i kahi manawa o ka lā, no laila ʻaʻole lākou e ʻai hou no ka mea ua pōloli lākou, akā no ka manawa a me ka manawa kēia e ʻai ai. ua haʻi ʻia lākou e hana pēlā. I ka wā pōkole, hiki ke hana, akā i ka wā lōʻihi, ʻoiai ʻaʻole mākou e launa hou me nā pono maoli, e hāʻawi paha mākou. Ma ka ʻaoʻao hoʻokahi, aia ke kino e pau ka noi ʻana no kekahi mau meaʻai: ʻo kahi papaʻai haʻahaʻa i nā huaʻāpā, no ka laʻana, hoʻonāukiuki i kahi kūlana kaumaha, luhi, no laila e koi ka kino i ka ikehu. Aia kekahi mahele psychological: aia nā ipu a me nā ʻono a mākou e nalo ai, a ke wāwahi mākou i hoʻokahi manawa, nui ka pilikia e kū no ka mea ua hoʻonele ʻia mākou no ka manawa lōʻihi, no laila ke ola nei mākou. kaupaona.

ʻO ka Passport olakino - Kākoʻo ʻoe i nā papaʻai like ʻole a kaulike hoʻi i nā kūlike kūpono, akā me ka manaʻo e lilo i ka paona, ʻo kēia hoʻi ka nānā ʻana i kāu ʻano ʻai a hoʻēmi i ka ʻai ʻana o kekahi mau meaʻai, i nā hua a me nā kō i hoʻomaʻemaʻe ʻia, a me nā meaʻai i hoʻomākaukau ʻia a hoʻomākaukau ʻia. nā meaʻai. Ma ka ʻaoʻao ʻē aʻe, koi aku ʻoe i ka mea nui o ka hoʻolohe ʻana i kāu mau makemake a pale i nā kapu loa. Pehea ʻoe e hoʻolohe ai i kāu mau makemake i ka mālama ʻana i ka papaʻai kaulike?

ʻO ia e pili ana i ka hoʻomaopopo ʻana i kāu mau makemake a me ka hoʻihoʻi ʻana mai iā lākou. E hana ai i kēia, pono mākou e nīnau iā mākou iho i nā nīnau 4: ma mua o ka ʻai ʻana, pono mākou e nīnau mua iā mākou iho inā pōloli mākou. Inā ʻaʻole ka pane, hoʻāʻo mākou e ʻike i nā mea e makemake ai mākou e ʻai i mea e hoʻi ai i kahi ala mai kona ʻano koke: ua ʻike anei mākou i kekahi mea a ʻaʻala paha i kahi ʻala i makemake mākou e ʻai?. Inā ʻae ka pane, haʻohaʻo mākou i ka mea a mākou e makemake ai e ʻai. ʻAʻole makemake ʻoe i kahi meaʻai, makemake paha ʻoe i kahi ʻono a i ʻole ʻano, e laʻa me kahi mea anuanu, ʻono a me ka paʻakai. A laila, ʻo kēia kahi e hana ai ka meaʻai: aʻo mākou i ke kanaka e kūkulu i kahi pā kaulike e pili ana i kā lākou mau makemake. Inā makemake ʻo ia i ka pasta, hoʻolālā mākou e pili ana i ka hapahā o ka pā i ka pasta, me kahi kohu liʻiliʻi, kahi ʻāpana o ka ʻiʻo a me kahi ʻāpana o nā mea kanu. ʻAʻole nui ka manaʻo e hana i kahi pā e hoʻemi i ka paona, akā e hāʻawi i kahi alakaʻi o nā kūlike maikaʻi no ke olakino a e piha no kahi manawa lōʻihi: inā makemake kahi kanaka e ʻai i ka pasta, hiki iā mākou ke kuhikuhi i kāna koho i ka pasta holoʻokoʻa. nā hua e piha hou aʻe ma mua o ka pasta pasta. Inā makemake ʻo ia e ʻai i ka moa, pono ʻo ia e ʻike ʻaʻole lawa ka 30 gram, ua aʻo ʻo ia e hōʻea i kahi palena iki me ka ʻole o ke kaupaona ʻana i ka meaʻai, no laila ke kuhi hiʻohiʻona o nā kūlike. A inā ʻiʻini ʻo ia i nā pā palai a me kahi hamburger, ʻaʻole ka manaʻo e hana i kāna pāʻina ʻai wale nō o ka fries a me kahi hamburger, e māʻona ai i kona ʻiʻini ʻana e ka ʻai ʻana i kahi ʻāpana kūpono o nā fries, ka hapalua o ka hamburger, a me ka hapa nui o nā mea kanu a me nā mea kanu maka. Iwakālua mau minuke ma hope o ka hoʻomaka ʻana e ʻai, ke hiki mai nā hōʻailona o ka māʻona, he nīnau ia no ka haʻohaʻo inā piha mākou, inā mākou e waiho ma kā mākou pā a e hoʻopiha hou paha. Manaʻo ka hapa nui o kaʻu poʻe maʻi makemake mau lākou i ka ʻai ʻōpala, akā ʻo ka ʻoiaʻiʻo ʻaʻole, ke hoʻolohe ʻoe i kāu ʻiʻini a ʻae ʻia nā mea āpau, hiki i ka ʻaoʻao ʻē ʻo ia, no ka mea ma ka hihia hope e hoʻomohala paha mākou i ka pulakaumaka.

HealthPassport - Ke kau nui nei ʻoe i ka mea nui o ka pili ʻana i kou wī a me nā kuhi piha i mea e lilo ai ka paona, akā paʻakikī paha e hoʻokaʻawale i nā makemake mai ka ʻiʻini i ka hoʻomaka o kahi loli i ka papaʻai, ʻo ia hoʻi ke kumuhana o mākou. "Kuko ke kō". He aha kāu ʻōlelo aʻo i kēia poʻe?

ʻO ka hapa nui o kaʻu poʻe maʻi ʻaʻole manaʻo a ʻike ʻole paha i ko lākou pōloli a me nā hōʻailona piha. Kūkākūkā pinepine wau iā lākou e hoʻopiha i kahi diary no hoʻokahi mahina, kahi e kākau ai lākou i kēlā me kēia manawa o ka ʻai ʻana, ka wā ʻai, nā mea a lākou e ʻai ai, me lākou, kahi, ko lākou naʻau, nā mea a lākou e manaʻo ai ma mua o ka ʻai ʻana. , pehea ka lōʻihi o kā lākou manawa e ʻai ai, pehea ka piha o ko lākou manaʻo ma hope o ka ʻai ʻana, a me kahi hanana i hiki ke hoʻohuli i kā lākou ʻano ʻai, e like me nā nūhou maikaʻi ʻole, kahi manawa kaumaha, a i ʻole kahi hana kaiaulu. Mālama ka mālama ʻana i kēia puke pai i ka poʻe e aʻo hou pehea e hoʻolohe ai iā lākou iho, ʻaʻole ia e pili ana i ke kaupaona, ʻoiai ka hapanui o ka poʻe e stagnate a i ʻole lilo i kahi kaumaha iki ke hana lākou.

Passport Health - ʻO kekahi o nā loiloi nui i hana ʻia i ka papaʻai ko lākou makemake e hoʻonui i ka paona i kekahi mau manawa i ʻoi aku ka nui ma mua o ka hoʻomaka o ka hoʻolālā. Ua ukali paha ʻoe i ka poʻe pili i ka hopena yoyo o ka make ʻana i ka dieting?

Ke ʻike kekahi i kahi mea hānai, maʻa mau no ka mea ua hoʻāʻo ʻo ia i kekahi mau hana ma mua, a ʻaʻole i holo pono, no laila ʻae, ua ukali wau i ka nui o nā poʻe i ʻai i ka papa ʻaina yoyo. I kēlā manawa, hoʻāʻo mākou e hoʻololi i kā mākou hoʻokokoke: ʻo ka pahuhopu mua e hoʻopau i ke kahe ʻana o ke kaupaona. ʻO ka lua, hoʻāʻo mākou e hana i ka mea maʻi e lilo i ka paona, akā inā ua hana ʻo ia i nā papaʻai he nui loa e like me ka laʻana, ʻaʻole hiki i kēia ke kū mau, kūpaʻa kona kino i ka pohō kaumaha, a laila pono e hoʻomaka i kahi kaʻina o ka ʻae .

PasseportSanté - He aha kou manaʻo ma ka momona? Manaʻo ʻoe he maʻi hiki ʻole ke hōʻola a aia nā paepae kaumaha ma lalo e hiki ʻole ai i nā poʻe maʻi ke iho hou i lalo.

ʻOiai, ʻike ʻia ka momona ma ke ʻano he maʻi na ka WHO no ka mea aneane hiki ʻole ke hoʻihoʻi ʻia, keu hoʻi i nā hihia o ka momona kiʻekiʻe, pae 2 a me 3. Ke loaʻa i ka poʻe ka pae 1 momona a ʻaʻohe pilikia olakino e pili ana i kā lākou momona, manaʻo wau hiki ke hoʻohuli hapa i ka pilikia ma o nā loli mau. ʻAʻole paha lākou e loaʻa hou i ko lākou kaumaha mua akā hiki iā mākou ke manaʻolana e hoʻolilo iā lākou i 5 a 12% o ko lākou kaumaha. I nā hihia o ka momona nui, ʻaʻole ia he nīnau no nā calorie hou, ʻoi aku ka paʻakikī ma mua o kēlā, ʻo ia ke kumu i manaʻo ai kekahi poʻe loea ʻo ke kaupaona hoʻohaʻahaʻa kaumaha wale nō ka hopena no kēia poʻe. , a he mea liʻiliʻi ka hopena o ka papaʻai a me ka hoʻoikaika kino. ʻAʻole au i launa me kahi mea maʻi me ka momona o ka maʻi, ʻoi aku ka nui o ka poʻe i kaumaha a i ʻole ka momona o ka pae 1. Akā no nā poʻe i momona momona, ʻaʻole maʻalahi ka lilo o ka paona.

PasseportSanté - He aha kahi e hana ai i ka hoʻoikaika kino i kāu ʻōlelo aʻoaʻo?

Akā, paipai wau i ka hoʻoikaika kino hana no kaʻu mau mea maʻi: noho mau i ka lā, kū i ka hiki, ka mahi ʻai, no ka laʻana. ʻO ka hele wāwae ka hana aʻu e hāʻawi nui aku ai no ka mea he mea a mākou i ʻike ai, ʻaʻole ia e koi i nā pono hana, a he hana hoʻoikaika haʻahaʻa e hāpai i ka hopu momona. i ka poʻe momona. ʻO ka mea ʻāpiki, ʻo nā hana hoʻoikaika i ke kiʻekiʻena e hopu i nā kāhūhāhā ma mua o ka momona. Inā lawe kekahi o kaʻu mau maʻi i 3 ʻanuʻu i kēlā lā i kēia lā, no ka laʻana, e ʻōlelo wau e piʻi ʻo ia i 000, a laila ma hope i 5, a e hele wāwae kokoke i kēlā me kēia lā. Pono ia nā loli a mākou e noi ai i nā mea maʻi i nā loli i hiki iā lākou ke hana i ka wā lōʻihi, hiki iā lākou ke hoʻopili i ko lākou ola i kēlā me kēia lā, inā ʻaʻole holo ia. ʻO ka maʻamau ke hoʻomaka ʻoe i kahi papaʻai, ʻike ʻoe ʻaʻole hiki iā ʻoe ke hoʻomau i kou ola āpau ma ka ʻai ʻana i kēia ala, no laila mai ka hoʻomaka ʻana, ua holomua ʻoe.

Passport Ola - Hōʻike nā noiʻi hou loa aia kekahi mau mea i loaʻa i hiki ke hoʻohuli ikaika i ka loaʻa ʻana o ke kaumaha: lawe ʻia e ka makuahine ponoʻī e ka makuahine i hoʻopilikia ʻia e ka momona. Inā mākou e hoʻohui i kēia i nā kumu he nui i ʻike ʻia (nā kumu kūlohelohe, ka nui o ka meaʻai, ka hoʻonui ʻana i nā meaʻai i hoʻoponopono ʻia, ka nohona noho, ka ʻole o ka manawa, ka hoʻopau ʻana o nā kumuwaiwai) ka ʻai olakino ʻana ʻoiai ke mālama nei i kahi kaupaona olakino ʻaʻole ia he huakaʻi maoli. o ka mea hakakā?

He ʻoiaʻiʻo ʻo nā huahana ʻoihana āpau me ke kūʻai kūʻai kupaianaha e hoʻokūkū mau iā mākou. ʻOiai ka manaʻo, ka hoʻomau a me ka ʻike i loaʻa i kekahi, ʻo ka meaʻai ʻōpala a me kāna kūʻai ʻana he ikaika loa. Ma kēia manaʻo ʻae, he paio a paʻakikī ia i kēlā me kēia lā, a ma lalo o kēia mau kūlana ka poʻe i loaʻa ka lohi o ka metabolism, nā genetics maikaʻi ʻole, nā pua momona maikaʻi ʻole, hiki ke loaʻa ke kaumaha. I mea e pale aku ai i ka hoʻowalewale, hiki iā mākou ke kaupalena i nā hola o ka TV ʻaʻole wale i ka liʻiliʻi o ka noho ʻana, akā e ʻike pū i nā hoʻolaha liʻiliʻi. E pili ana i ka loaʻa ʻana o nā huahana maikaʻi ma ka home, a i ʻole ke kūʻai ʻana i nā huahana gourmet ma ke ʻano liʻiliʻi. ʻO ka mea hope loa, ʻo ke kumu o ka maʻi maʻi obesity i ka honua ʻaʻole ʻo ia wale nō, ʻo ia ka meaʻai. ʻO ia ke kumu i hana ʻia ai e hōʻemi i ka meaʻai ʻōpala, e like me ka ʻauhau, a no ke kumu he mea nui ka loaʻa ʻana o ka hoʻonaʻauao meaʻai maikaʻi.

E hoʻi i ka ʻaoʻao mua o ka Nīnau Nui

ʻAʻole piliwi lākou i nā papaʻai

ʻO Jean-Michel Lecerf

ʻO ke poʻo o ka ʻoihana meaʻai ma ka Institut Pasteur de Lille, ka mea kākau o ka puke "To each his own weight weight".

"ʻAʻole pilikia kēlā me kēia pilikia kaumaha"

Heluhelu i ka ninaninau

Helene Baribeau

ʻO Dietitian-nutrististist, ka mea kākau o ka puke "ʻAi maikaʻi e noho i luna" i paʻi ʻia ma 2014.

"Pono ʻoe e launa me kāu mau pono maoli"

Heluhelu i ka ninaninau

Hilinaʻi lākou i kā lākou hana

ʻO Jean-Michel Cohen

ʻO Nutristist, ka mea kākau o ka puke "Ua hoʻoholo wau e lilo i ka paona" i paʻi ʻia ma 2015.

"ʻO ka hana ʻana i nā kaʻina papaʻai maʻamau hiki ke hoihoi"

Heluhelu i ka ninaninau

ʻO Alain Delabos

Kauka, makuakāne o ka manaʻo o ka krononutrition a me ka mea kākau o nā puke he nui.

"ʻO kahi papaʻai e hiki ai i ke kino ke hoʻomalu i kāna hiki ke calory i kāna iho"

Heluhelu i ka ninaninau