John Myers
Ma ke ʻano he kanaka ʻeleu, e hoʻolohe i kāu meaʻai: Pono ke kino e loaʻa i nā meaʻai koʻikoʻi a pau i hiki iā ʻoe ke pana i kou mau palena i ka wā hoʻomaʻamaʻa a hoʻōla maikaʻi ma hope o ka hoʻomaʻamaʻa! ʻO nā meaʻai liʻiliʻi kekahi hapa o ia mea - hiki iā ʻoe ke ʻike i nā mea i manaʻo ʻia ma aneʻi.
Nahu maikaʻi: nā meaʻai kino
ʻOi aku me nā mea pāʻani, makemake ka pōloli ma waena o nā meaʻai nui. ʻO ke kapu candy maikaʻi loa e hiki mai ana he kapu: ʻAʻole ʻoe i ka ʻai koʻikoʻi, akā makemake ʻoe e mālama i kou kino i kahi kīʻaha meaʻai e kākoʻo ana i ka holomua o ka hoʻomaʻamaʻa ʻana. ʻAʻole pono ka haʻahaʻa o nā meaʻai olakino i nā calorie, akā: ʻo ka poʻe e hoʻomaʻamaʻa ikaika e pono i ka ikehu. Akā inā makemake ʻoe a pono ʻoe e helu i nā calorie, paipai mākou i kā mākou meaʻai meaʻai haʻahaʻa-calorie.
ʻO ka mea nui ke ʻano o ka meaʻai a me nā pahuhopu haʻuki āu e ʻimi nei. ʻO kahi kīʻaha haʻahaʻa haʻahaʻa me ka nui o ka protein, e like me ka yoghurt me nā nati, he kūpono ia no ke kūkulu ʻana i ka ʻiʻo. Pono e hoʻolako ʻia nā minelala kūpono, nā kalapona, a me nā huaora ma hope o ke aʻo ʻana. ʻO kahi meaʻai i ʻōlelo ʻia, no ka laʻana, ʻo kā mākou smoothie hoʻoikaika kino me nā huaʻai, yogurt, a me ka oatmeal.
He mea koʻikoʻi ke kiʻekiʻe nutrient density
He mea koʻikoʻi nō hoʻi ka protein no ka poʻe haʻuki hoʻomanawanui, akā i ka wā e pili ana i ka meaʻai hoʻoikaika kino, ʻo ka manaʻo nui i ka hoʻopiha ʻana i nā carbohydrates. Eia nō naʻe, pono e loaʻa i nā kīʻaha kino ka liʻiliʻi o ke kō: hāʻawi wale ia i nā calorie "ʻole" me ka waiwai ʻole a ʻaʻole hoʻopiha iā ʻoe no ka lōʻihi. ʻOi aku ka maikaʻi o nā kumu ikehu e loaʻa ana nā meaʻai e like me ka hiki ke hoʻohui i nā calorie. ʻO nā maiʻa kahiko maikaʻi, no ka laʻana, a Boris Becker i ʻai ai i ka wā hoʻomaha i kāna mau pāʻani tennis, aia ka huaora B6 a me ka potassium, he mea nui ia no ka metabolism ikehu a me ka hana o ka ʻiʻo.
Inā makemake ʻoe i kahi mea ʻoluʻolu, e ʻai i loko o ka roll fitness e like me kā mākou meaʻai: ʻo ka berena wholemeal ma ke ʻano he kumu a me ka hoʻopili ʻana i ka tiihi a me nā mea kanu e hopena i kahi hui maikaʻi loa o nā carbohydrates paʻakikī, protein, minerala, a me nā huaora. Hiki iā ʻoe ke loaʻa nā manaʻo kuke ʻono e kōkua iā ʻoe e kūkulu i ka ʻiʻo, e hoʻopololei a lilo paha i ke kaumaha i loko o kā mākou papa hana hoʻoikaika kino.
He aha ka meaʻai kaulike?
Pono ka ʻai kaulike a i ʻole ka meaʻai holoʻokoʻa e like me ka hiki. ʻAʻole pono ʻoe e hana me ka ʻole o kekahi mea, akā ʻoiai hiki iā ʻoe ke ʻai i kou māʻona me kekahi mau meaʻai, pono ʻoe e leʻaleʻa i nā mea ʻē aʻe i nā mea liʻiliʻi. No ka laʻana, pono e hoʻokomo i ka nui o nā huaʻai momona i ka fiber e like me ka hiki, nā ʻano mea kanu a me nā huaʻai like ʻole, a me ka waiū haʻahaʻa haʻahaʻa maʻamau a i ʻole nā huahana waiu ma ka papa kuhikuhi. Pono ʻoe e ʻai i ka iʻa hoʻokahi a ʻelua paha o ka pule. E ʻai i ka ʻiʻo, ka sausages, a me nā hua manu ma ka liʻiliʻi wale nō. He mea koʻikoʻi nō hoʻi ʻo Frugality me ka momona, ke kō, a me ka paʻakai. Eia kekahi, he mea nui ka lako wai - kūpono me ka wai a me ke kī kī ʻole - pono no ka ʻai kaulike. Pono ʻoe e inu ma kahi o hoʻokahi a me ka hapa lita o ka wai i ka lā.
No ka berena, nā ʻōpala cereal, raiki, a i ʻole pasta, e koho i nā hua palaoa piha kūpono i nā manawa a pau. ʻOi aku ka nui o ka fiber i loko o kēia mau mea, e hōʻoiaʻiʻo ana i ka manaʻo ʻoi aku ka lōʻihi o ka māʻona a me ka piʻi ʻana o ke kō koko koko. ʻO ka ʻuala kekahi kumu ʻono, hoʻopiha, a waiwai nui i ka ikehu. Pono nā kīʻaha ʻaoʻao a me nā kīʻaha liʻiliʻi e like me ka liʻiliʻi - no ka laʻana, ʻoi aku ka maikaʻi o ka ʻuala ʻōmato me nā huaʻai no ka pasta ma mua o ka paʻakai a me ka ʻuala. ʻO nā mea kanu a me nā mea ʻala kahi ala maikaʻi e hoʻohui ai i ka ʻono me ka hoʻohana ʻole ʻana i ka paʻakai nui.
No ka ʻiʻo a me nā huahana ʻiʻo, 300 a 600 g i kēlā me kēia pule he alakaʻi. Inā hiki, koho i ka ʻiʻo kiʻekiʻe me ka liʻiliʻi o ka momona. ʻOi aku ka maikaʻi o ka ʻiʻo keʻokeʻo mai ka moa ma mua o ka ʻiʻo ʻulaʻula mai ka pipi, puaʻa, a i ʻole hipa.
ʻAʻole kūpono ka hoʻopau ʻana i ka momona, ke kō, a me ka paʻakai mai kāu ʻai. ʻAʻole hiki iā ʻoe ke hana me ka momona ʻole no ka mea pono ia no ke ola. ʻAʻole hiki iā ʻoe ke ola me ka ʻole o ka paʻakai, akā ua hūnā ʻia kēia i nā meaʻai he nui a ʻaʻole pono e ʻai ʻia.
Ma hope o nā mea a pau, pono ʻoe i nā waikawa momona koʻikoʻi no ka ʻai kaulike; ʻO kekahi mau huaora hiki ke komo wale i ke kino me ke kōkua o ka momona. Hāʻawi i ka makemake i nā aila meaʻai mai nā hua aila, e like me nā hua sunflower, ma mua o nā momona holoholona. ʻOiai he mea hoʻolako pono ke kō i ka ikehu, ʻaʻohe hewa i ka ʻai ʻana i nā meaʻai ʻono. I ka pili ʻana i ka paʻakai, ʻoi aku ka liʻiliʻi - koho i nā huahana i hoʻopaʻa ʻia me ka iodine a me ka fluoride e hōʻoia i ka hoʻolako ʻana i kēia mau meaʻai pono.
E ho'āʻo e hoʻomākaukau i kāu mau kīʻaha e like me ka hiki ma ke kuke ʻana iā lākou ma kahi mahana haʻahaʻa a i ʻole no ka manawa pōkole wale nō. E hoʻokaʻawale i ka manawa no kāu ʻai, ʻoi aku ma ka hana. E hoʻomaha, e noho mālie, a e ʻono i kēlā me kēia nahu.
ʻOi aku ka maikaʻi e hoʻohui i ka meaʻai kaulike me ka hoʻoikaika kino i mea e mālama ai i ke kaumaha olakino a me ka ʻoluʻolu loa. Inā ʻaʻohe ou manawa no ka haʻuki, e hoʻoikaika i ka hoʻoikaika kino i kou ola o kēlā me kēia lā: E hele pinepine, e lawe i ke alapiʻi ma kahi o ka ʻeleke a hele pinepine i ka hele wāwae. ʻO ka manawa kūpono no ka hoʻomaha ʻana he mea hoʻohui maikaʻi hoʻi i ka meaʻai kaulike.
I ka manawa hea ʻoe e ʻai ai i nā meaʻai ʻai kino?
Ke ʻai ʻoe ma waena o nā meaʻai e like me ke ʻano o ka ʻai. Inā ʻoe e ʻai wale ia i ka wā e kū ana ʻoe ma ka papa kaumaha, ua lohi loa: ʻaʻole loaʻa nā meaʻai i ke kino i ka manawa maikaʻi. Ua hauʻoli ʻia no nā hola ma mua, ua pau ka hopena i ka wā hoʻomaʻamaʻa. No laila, ʻo ka manawa kūpono ma kahi o 30 a 60 mau minuke ma mua o ka hoʻomaʻamaʻa ʻana, ʻoiai ʻaʻole kaumaha loa ka ʻai ʻana a nui loa. Inā paʻakikī ke kino i ka ʻai ʻana, ʻoluʻolu ʻoe i ka wā hoʻomaʻamaʻa a i ʻole ka hakakā ʻana me ka nausea.
ʻO ka hope loa, pono e hoʻāʻo nā kānaka a pau i ka mea a lākou e ʻae maikaʻi ai a i ka wā hea. Pili pū kēia i nā meaʻai ʻai kino āu e makemake ai e ʻai i ka wā o kāu hoʻomaʻamaʻa. I ka wā hoʻomaʻamaʻa koʻikoʻi, hilinaʻi ka hapa nui o ka poʻe haʻuki i ka hāʻawi ʻana i ka ikehu wai nui a i ʻole ma nā kīʻaha protein e like me ka ikehu a me nā bar muesli, hiki iā ʻoe ke hana maʻalahi iā ʻoe iho. ʻO kā mākou meaʻai no nā pahu granola e hāʻawi iā ʻoe i kahi koho hou aʻe.
