ʻAi e loaʻa ke kaumaha: Penei ka hana

ʻO ka meaʻai no ka loaʻa ʻana o ke kaumaha, pono e loaʻa nā calorie ʻoi aku ma mua o kāu e hoʻolilo ai. I mea e hana maikaʻi ai kou kino a mālama i ke olakino, pono maoli ka meaʻai a me ka meaʻai. Hiki iā ʻoe ke ʻike i kāu mea e ʻike ai e pili ana i kēia kumuhana ma aneʻi.

E hoʻomākaukau i ka meaʻai e loaʻa ai ke kaumaha iā ʻoe iho

Inā makemake ʻoe e loaʻa ke kaumaha me ke olakino a i ka wā lōʻihi, ʻoi aku ka maikaʻi e hoʻomākaukau i kāu mau meaʻai hou a iā ʻoe iho. ʻO kēia wale nō ke ala e ʻike pono ai i nā mea i hoʻokomo ʻia.

• ʻO ka mua, e noʻonoʻo e pili ana i nā meaʻai kūlohelohe āu e makemake nui ai. E kākau i lalo i nā huaʻai, nā mea kanu, nā mea kanu, nā nati, nā ʻanoʻano, a/a i ʻole nā ​​meaʻai holoholona āu e makemake ai e ʻai.
• ʻOi aku ka maikaʻi o kou makemake i nā mea, ʻoi aku ka maʻalahi o ka loaʻa ʻana o ke kaumaha me lākou.
• Eia kekahi, e nānā i nā meaʻai i kūpono iā ʻoe. ʻO ia hoʻi, ma hope o ka ʻai ʻana ʻo wai ka mea e hauʻoli ai ʻoe, ikaika, māʻona, a hauʻoli paha?
• A he aha nā meaʻai e paʻapū ai ʻoe, luhi, palaualelo, huhū, ʻeha puʻuwai, belching, paʻa i ka ʻōpū, a me nā mea like? Hoʻopau a hōʻemi paha i ka meaʻai ʻaʻole maikaʻi iā ʻoe.
• Ke hoʻokaʻawale ʻoe i ka meaʻai e like me ka ʻono a me ka digestibility, pono ʻoe i kēia manawa i kahi papaʻai. ʻOi aku ka nui o kāu ʻai ʻana, ʻoi aku ka maikaʻi o kou kino e hoʻololi i ka hoʻonui ʻana i ka ʻai.
• Pono ʻoe e waiho i kahi hoʻomaha ma kahi o ʻekolu a ʻelima mau hola ma waena o nā meaʻai i lawa ka manawa o kou kino e ʻeli a mālama i nā calorie. A i ʻole, paʻa nā mea a pau a waiho i loko o ka ʻōpū, akā ʻaʻole ʻoe e piʻi maoli ke kaumaha.

Loaʻa i ke kaumaha me nā meaʻai maoli

I mea e loaʻa ai ke kaumaha, pono ʻoe e lawe i nā calorie ʻoi aʻe ma mua o kāu hoʻolilo. No ka hana ʻana i kēia, e hoʻomaopopo mua i kāu ʻai calorie o kēia manawa, no ka laʻana me ka hoʻohana ʻana i ka pakuhi calorie. A laila e hoʻonui mālie i hiki i ke kino a me ka digestive tract ke maʻa mālie i ka hoʻonui ʻana. Inā holo wikiwiki, hoʻopau ʻia nā mea āpau me ka hoʻohana ʻole ʻia.

• ʻO nā nati a me nā momona olakino he kiʻekiʻe i nā calorie. Eia nō naʻe, ʻaʻole pono ʻoe e ʻai i ka nui o ia mea, no ka mea, ʻoi aku ka nui o ke kino a i ʻole ke pane ʻana me nā hopena pale. ʻO kēia mau mea, no ka laʻana, ka palaualelo, ka luhi, ka ʻili ʻino, a i ʻole nā ​​​​huhū ikaika o ka ikehu ʻaʻole e hoʻomaha iā ʻoe.
• No ka laʻana, inā ʻoe e ʻai i ʻelua nati me kēlā me kēia ʻai a i ʻole ka hapalua o ka avocado ʻelua i ka lā, hiki i kou kino ke hoʻohana, ʻeli, a mālama maikaʻi iā lākou.
• Eia naʻe, hiki iā ʻoe ke ʻai nui i nā huaʻai a me nā mea kanu. Eia naʻe, eia kekahi mau ʻōlelo aʻoaʻo. Inā ʻai ʻoe i ka meaʻai me ka maʻalahi a me ka hoʻokahi, e maʻalahi loa i kou kino ke ʻeli a hoʻohana. Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka nui o kāu ʻai pū ʻana, ʻoi aku ka nui o kona manawa e hoʻolilo ai i ka hoʻokaʻawale ʻana a me ka ʻeli ʻana.
• Pono e ʻai mua ʻia nā hua ʻai no ka mea e ʻeli koke ʻia. ʻAi ʻia ma hope o nā ʻai ʻē aʻe, noho mau i loko o ka digestive tract no ka lōʻihi loa, a hiki ke hoʻomoʻa a hoʻoikaika i kahi ʻōpū ʻawaʻawa.
• ʻOi aku ka maikaʻi o ka poʻe he nui i ka hua i ke kakahiaka a ʻoi aku ka maikaʻi o nā mea kanu i ke awakea a i ke ahiahi. Inā like ia iā ʻoe, hiki iā ʻoe ke hoʻokumu i kāu ʻai ma luna.
• ʻOi aku ka nui o nā calorie i nā meaʻai holoholona, ​​​​akā ʻaʻole ʻae ka poʻe āpau iā lākou a makemake paha e ʻai iā lākou. Inā makemake ʻoe e hoʻonui i ke kaumaha me nā meaʻai mea kanu, e hōʻoia i ka nui o ka fiber.
• Hoʻohana ʻia kēia mau mea kanu e nā hua bacteria ʻōpū maikaʻi e kūkulu i nā paia ʻōpū a paʻa paʻa. ʻO kēia ka mea e hoʻoikaika koke ai ʻoe, ʻoiai inā ʻaʻole ʻoe kaumaha nui. E loaʻa i kou kino ke ʻano maikaʻi a paʻa.
• ʻO ka oatmeal, ka niu kuʻi, nā ʻano kāpeti a pau, nā kāloti, nā ʻāpala, a me nā ʻalani he kiʻekiʻe loa i ka fiber, ʻo ia ka inoa o kekahi.
• No ka loaʻa ʻana o ke kaumaha, pono ʻoe e ʻike i kāu basal metabolic rate. Hiki iā ʻoe ke helu i kēia me ka calculator.