Bella Adams
ʻAi wale nō inā pōloli ʻoe, ʻaʻohe pāpā, akā nui nā meaʻai olakino - ʻo ka mea e like me ka meaʻai ʻono a maʻalahi he manaʻo meaʻai hou i hoʻolālā ʻia e mālama i ke kino i ke olakino a me ka slim.
Ma waho aʻe o nā meaʻai ʻaoʻao hoʻokahi a me nā meaʻai radical e hoʻohiki i ka kūleʻa wikiwiki, ʻoi aku ka leʻaleʻa a me ke olakino olakino e like me ka ʻai intuitive e ulu nui nei i kēia manawa.
ʻO ke ʻano meaʻai hou ʻo PFC ʻO kēlā me kēia 3, e hauʻoli nei i ka kaulana nui ma ʻAmelika, hele i kahi ala like. ʻO ka nānā ʻana i ka meaʻai kaulike me ka ʻole o ka pāpā ʻana.
ʻAi ʻana i nā meaʻai ma ke ʻano kaulike
Ua hoʻomohala ʻia ka manaʻo meaʻai e ka loea meaʻai a me ka mea kākau kūʻai maikaʻi loa o New York Times ʻo Mark Macdonald. ʻO ka manaʻo ma hope o ia mea: Hoʻohui maʻalahi i kahi meaʻai momona i ke ola o kēlā me kēia lā.
Pehea ia hana? Maʻalahi, ʻoiaʻiʻo. ʻO nā huaʻōlelo "PFC" ma ka inoa e kū nei no ka macronutrients protein, momona, a me nā kaʻa.
ʻO ka "3" e pili ana i ka manawa manawa ma waena o ka ʻai ʻana i ka meaʻai. No laila, i ka wā o ka ʻai ʻana, pono e ʻai ʻia kahi meaʻai kaulike a me ka momona i kēlā me kēia ʻekolu hola.
E mālama mau ana i ke kō koko
No laila me ka ʻole o nā palena nui, ʻaʻole ʻike ʻia kēia Diät i ka ʻike mua ʻana he mea hoʻohiki a maikaʻi paha no ke kiʻi.
Eia nō naʻe, e like me ka mea nāna i hoʻokumu, ʻo ka hui pū ʻana o nā wā ʻai me nā meaʻai e kōkua i ke kino e hoʻoponopono i nā pae kō koko.
ʻO kēia no ka mea ʻo ka ʻai ʻana i nā kalapona ka mea e piʻi ai.
Eia nō naʻe, inā ʻai ʻia kahi ʻāpana maikaʻi o ka protein me nā kaʻa, hoʻoulu ʻia ka hana glucagon i ka manawa like, e mālama mau ana i ka pae o ka insulin.
ʻO ka hoʻouka ʻana i ka meaʻai a me ka ʻiʻini ʻaʻole hiki ke emi, a ke emi nei ka makemake i nā mea ʻono.
Wahi a Macdonald, ua hoʻolālā ʻia kēia meaʻai no ka pale ʻana i nā ʻiʻo, ʻoiai ke hele nui nei ke kino i nā waihona momona no ka ikehu.
E hoʻolohe i nā hōʻailona o ke kino
ʻO ka poʻe makemake e hahai i ka Diet, e aʻo i ka nānā ʻana i nā hōʻailona o ke kino. ʻO ke ʻano o kēia: ʻai wale nō ke ʻike ʻoe i kahi pōloli iki a hoʻōki i ka ʻai ʻana ma mua o kou hoʻopiha nui ʻana iā ʻoe iho.
No laila, hāʻawi ka PFC ʻO kēlā me kēia 3 i kahi pāʻina liʻiliʻi i kēlā me kēia ʻekolu hola, a laila aia ʻekolu ʻāpana o ka nui like: protein, carbohydrates, a me ka momona.
Hiki ke hoʻohui ʻia nā meaʻai haʻahaʻa-calorie akā nui nā meaʻai e like me nā mea kanu ʻōmaʻomaʻo, letus, a me ka spinach e like me ka makemake.
ʻO nā mea hoʻolako maikaʻi i nā meaʻai
Mea nui: I ka hiki ʻana mai i ke koho kūpono o ka meaʻai, pono e hoʻomanaʻo ʻaʻole maikaʻi like nā momona a me nā haʻahaʻa no ke kino.
Pono ka nānā ʻana ma luna o nā ʻakika paʻakikī me ka nui o ka fiber - mālama lākou i kou māʻona lōʻihi. No laila, aia ma luna o nā mea a pau:
- ʻO nā hua palaoa piha
- Legumes e like me ka pī a i ʻole nā lentil
- hua
I ka hiki ʻana mai i nā momona, pono e nānā pono i nā ʻano olakino maikaʻi i ke kino:
- Nā hua, nā ʻanoʻano, a me nā ʻano
- Avocados
- ʻaila ʻaila e like me ka ʻoliva, linseed, a i ʻole ka ʻaila hemp
- iʻa ʻaila
I ka pili ʻana i nā proteins, ʻo nā ʻiʻo lean a i ʻole nā kumu protein-mea kanu nā koho maikaʻi loa:
- Nā huahana manuʻai
- tofu
- Legumes
- Chia na anoano
- Kolohala
- Paukū tī
ʻO kā mākou hopena ma ka PFC ʻO kēlā me kēia 3 meaʻai
ʻO ka ʻai ʻano hou mai ʻAmelika e ʻimi nei i kahi hoʻomaka koʻikoʻi, akā kōkua maoli anei ia e lilo i ke kaumaha? ʻO kēia ka mea a FIT FOR FUN meaʻai meaʻai ʻo Andra Schmidt i ʻōlelo ai e pili ana i ka PFC Every 3 concept:
"I ka nānā mua ʻana, ʻaʻole like ka PFC ʻO kēlā me kēia 3 meaʻai me kahi meaʻai pōʻino. ʻAʻohe haʻalele, ʻaʻohe hopena yoyo. ʻO ia ka luna. ʻIke wau he mea maikaʻi loa ka 'aʻo' ʻana o nā mea kūʻai aku i kahi ʻano hānai maʻamau.
Hoʻokumu ka Diät i nā macronutrients āpau a hoʻohana i ka meaʻai hema-natural. No laila, ʻaʻole e ʻai ʻia ke kō i hoʻomaʻemaʻe ʻia a me nā momona trans maikaʻi ʻole.
Eia nō naʻe, he mea kānalua iaʻu pehea e aʻo ai kekahi i ka ʻai intuitive ke kani ka puʻupuʻu i kēlā me kēia manawa ma hope o ʻekolu hola e ʻai ai i ka ʻai aʻe. ʻIke wau i ke koi koʻikoʻi o ka wā e ʻai ai a me ka mea e koʻikoʻi ai.
Pono kēlā me kēia metabolism - kēlā me kēia kanaka - i kahi mele ʻokoʻa.
Eia kekahi, ua hoʻohālikelike ʻia ka nui o nā ʻāpana - ʻaʻole i manaʻo ʻia ka nui o ke kino a me ka makahiki. He kiʻekiʻe loa ka nui o ka carbohydrate no ka mea makemake e hoʻemi i ke kaumaha.
ʻOi aku ka maikaʻi e hoʻonui i ka nui o nā mea kanu a me nā mea kanu a me nā protein holoholona. Ma o nā protein e hoʻoulu ʻia ka puhi ʻana i ka momona a kūkulu ʻia ka nui o ka ʻiʻo, e alakaʻi ana i ka nui o nā calorie e ʻai ʻia i ka wā hoʻomaha.
ʻO ka mea hope akā ʻaʻole ka mea liʻiliʻi loa: ʻAʻole wau makemake i ka helu ʻana i nā calorie iaʻu iho, akā ʻo ka mea makemake e lilo i ke kaumaha, pono e ʻike ʻo ka kīʻaha me ka moa, avocado, ʻuala, ʻōmato, a me ka zucchini, no ka laʻana, hiki ke maʻalahi i 700-800. calorie.
Inā ʻai au i nā hua manu me nā ʻōmato a me kahi ʻāpana berena ʻai piha i ke kakahiaka, aia wau i ka 1100 calories ka nui. A laila ʻaʻole nalo ka ʻai ʻai a me ka ʻaina ahiahi. ʻO kaʻu mea e ʻōlelo nei: Me ka hapa calorie wale nō - ʻoiai inā he 200 calories wale nō i ka lā - e hiki mai ana ka lanakila o ke kaumaha no ka wā lōʻihi.
