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Pehea e ʻike ai i ka laina ma hope o nā hoʻomaha o ka makahiki?
Ua hele ʻoe i ka moana i ka wā hoʻomaha? Mai manaʻo hewa, he mea maʻamau ka hoʻohana ʻana i kēia mau manawa ʻoliʻoli. ʻO ka mea nui ʻaʻole e hoʻokuʻu i nā paona. E poina i nā meaʻai koʻikoʻi a paʻakikī i kēia manawa. Mai ka ʻaina kakahiaka a hiki i ka ʻaina ahiahi, wehewehe mākou i ka nalowale ʻana o ke kaumaha me ka ʻole e hoʻonele iā ʻoe iho.
ʻO kahi nohona kaulike a ʻaʻole ʻole!
ʻO kēia manawa o nā hoʻoholo maikaʻi e kūpono i ka hoʻomaka hou ʻana i kahi nohona kaulike, ma ke ʻano o ka meaʻai a me ka hoʻoikaika kino. No laila, e paʻa kāua! A inā ʻo ʻoe ka haʻuki he pō, ʻo ka hele wāwae ka hopena maikaʻi loa. Ma kahi o 30 mau minuke i kēlā me kēia lā a ma kāu wikiwiki. No ka poʻe haʻuki, ʻo ka mea kūpono ke hoʻomaka hou i kahi hana ʻelua i ka pule. He aha ka mea e pale ʻole ai iā ʻoe a ʻo ia hoʻi, e hana hou i kahi hele wāwae i kēlā me kēia lā o 30 mau minuke… He kanaka nibbler ʻoe? 'Ai 'oe ke pololi hou 'oe? Ma ka nānā ʻana i kāu ʻano ʻai, e kau ʻoe i kou manamana lima i kāu mau hemahema liʻiliʻi. ʻO ka manaʻo: e loaʻa hou ka manaʻo o ka māʻona. ʻO kahi ʻōlelo aʻoaʻo: ʻai mālie, lawe i kou manawa a hoʻomaha pōkole. I kekahi hihia, ʻaʻole pono e hele i kahi meaʻai koʻikoʻi a paʻa (ʻo ia ka mea i kapa ʻia ʻo cognitive restriction) no ka mea, ʻōlelo ʻo ia i ka hoʻonele mau ʻana, wahi a ka huhū a ʻōlelo ʻo ia i ka haki ʻana. ʻO ka mea nui, ʻo ka ʻai ʻana i nā mea āpau akā e pale i nā mea liʻiliʻi liʻiliʻi (ka momona a me nā momona).
ʻAi kakahiaka: ʻae inā makemake ʻoe!
ʻO ka nūhou maikaʻi no ka poʻe e hoʻolele i ka ʻaina kakahiaka a lohe i nā manawa āpau "ʻaʻole maikaʻi, pono ʻoe e ʻai i ke kakahiaka". : mai hooikaika hou oe ia oe iho! ʻOiaʻiʻo, e like me ka Dr. Serfaty-Lacrosnière, ke koi mākou i ka poʻe e ʻai i ke kakahiaka i ka wā ʻaʻole lākou i maʻa, loaʻa ke kaumaha. Ma ka lima ʻē aʻe, inā makemake ʻoe i kēia manawa o ka lā, e noʻonoʻo e inu, e like me ke kī ʻōmaʻomaʻo, no ka laʻana, e hoʻemi ana i ka cortisol, kahi hormone koʻikoʻi e hāpai i ka mālama ʻana i ka momona o ka ʻōpū. E hoʻohui i kēlā mau meaʻai me ka haʻahaʻa glycemic index hiki ke mālama a hiki i ke awakea. No laila makemake ʻoe i ka berena me ka cereals, rye, bran (maikaʻi loa i ka hihia o ka pilikia transit) a me ka palaoa wholemeal, ka berena keʻokeʻo, ka baguette a me ka cereals (koe wale ka oatmeal a me "All-Bran" cereals. , ʻōlelo ʻia). I kēia, hiki iā ʻoe ke hoʻohui i nā proteins: kahi yogurt maʻemaʻe me ka waiū semi-skimmed a i ʻole kahi ʻāpana ham a i ʻole ka turkey a i ʻole kahi kīʻaha liʻiliʻi i ka momona. Loaʻa iā mākou ke kuleana i 10 grams o ka pata. ʻO ka hope, inā pōloli ʻoe, e hoʻopau me kahi hua hou. Me kēia papahana haʻalulu, ʻaʻole pono ʻoe e pōloli ma mua o ka ʻaina awakea. I kekahi hihia, hydrate oe pono: ma ka liʻiliʻi loa 2 aniani o ka wai i ke kakahiaka a i ʻole he kīʻaha kī no ka mea ʻo ka pana o 1 lita a me ka hapa i kēlā me kēia lā, ʻaʻole ia he moʻolelo!
ʻO ka ʻaina awakea = protein + starch + mea kanu
ʻO ka mea hoʻomaka, ka papa nui, ka meaʻai nui loa. No laila, koho i kahi pā me ʻekolu mau mea pono. ʻO ka protein, ʻo ka mea mua, no ka satiety a mālama i ka nui o ka ʻiʻo. Aia iā ʻoe ke koho ma waena o ka ʻiʻo (moa ʻili ʻole, filet mignon, flank steak ...), iʻa (ʻaʻohe iʻa palaoa a me nā mea i palai ʻia), iʻa kai (me ka lemona ʻoluʻolu a ʻaʻohe mayonnaise!) a i ʻole nā hua manu. Inā he mea ʻai ʻoe, nā lentils a i ʻole nā keke soya e hana i ka hana. Pono nā meaʻai i ʻāpana o kāu ʻaina kakahiaka, no ko lākou fiber, nā huaora a me ka haʻahaʻa calorie. E pale wale i nā kāloti i kuke ʻia, nā avocados a me nā ʻoliva ʻeleʻele. ʻO ka hope, mai poina i nā meaʻai maloʻo: 3 a 4 punetēpē o ka laiki a i ʻole ka pasta i moʻa ʻia, no ka laʻana, ma mua o ka ʻuala i loaʻa ka helu glycemic kiʻekiʻe. ʻAʻole pāpā ʻia kahi punetune o ka aila no ka ʻai holoʻokoʻa. ʻO ka hope, inā pōloli mau ʻoe, e hoʻopau me ka yogurt a me / a i ʻole nā hua. I ka ʻauinalā, mai hoʻokaʻulua i ka ʻai ʻana i ka ʻai. He koho wale nō ia a pono e kaupalena ʻia i ka yogurt maʻemaʻe, nā huaʻai a i ʻole kahi keke raiki puffed. No nā mea pā kīʻaha, makemake i nā kuki maloʻo inā ʻike ʻoe pehea e hoʻōki ai! Inā ʻoi aku ka paʻakai, e hoʻomākaukau iā ʻoe iho i ka hui ʻana o nā huaʻai maka a me nā protein: ʻōmato, kukama, huamoa paʻa (aiʻole ʻāpana ham a turkey) a i ʻole he kīʻaha sopa (emi iho ma mua o 40 calories no 100 grams inā loaʻa iā ʻoe. ia). kūʻai mākaukau).
ʻO kahi ʻaina ahiahi me ka nui ʻole o nā calorie
Inā ʻaʻole ʻoe i koho i ka ʻai meaʻai, hiki iā ʻoe ke hoʻomaka i kāu ʻai me ka zucchini a i ʻole ka paukena (ma mua o ka ʻuala a i ʻole kāloti). E hoʻomau me nā protein lean: iʻa keʻokeʻo ma ke ʻano he lāʻau lapaʻau inā he peʻa a iʻa ʻaila ʻelua ʻelua o ka pule. A inā ʻaʻole ʻo ka iʻa kāu kīʻaha kī, maikaʻi ka ʻiʻo keʻokeʻo. Ma keʻano he mea hoʻokani, nā mea kanu a me ka salakeke me ka nui o ka punetune o ka aila, akā ʻaʻohe meaʻai starchy. No ka hoʻopau ʻana: kahi kao liʻiliʻi hou, yogurt maʻemaʻe a hua paha (ʻaʻole ʻoi aku ma mua o 2 i kēlā me kēia lā). A inā makemake ʻoe i nā kī lāʻau, mai hoʻonele iā ʻoe iho ...