Bella Adams
ʻO ka ʻai olakino ʻaʻole ia he leʻaleʻa pōkole a i ʻole he meaʻai no ka hoʻemi wikiwiki ʻana i ke kaumaha, he ala ia o ke ola. A, e like me nā kauka, ʻaʻole hiki i nā mea a pau ke hoʻololi i kēia ʻano nohona. Akā inā ʻoe e hana, ʻano kino kou kino, olakino, a, ʻoiaʻiʻo, hoʻololi kāu ʻoihana.
E hoʻololi iki i ka ʻai ʻana i ka wā ʻai. E hoʻomanaʻo: hāʻawi ke kino i ka hōʻailona o ka māʻona 20 mau minuke ma hope o kou hoʻokomo ʻana i ka ʻai mua i loko o kou waha.
ʻO ia hoʻi, i loko o 20 mau minuke e māʻona ʻoe inā ua ʻai ʻoe i 2 kg o kahi steak nui i kēia manawa a i ka manawa like inā ua nau mālie ʻoe a hoʻopau i kahi liʻiliʻi liʻiliʻi o ke kāpeti a me ka salakeke kāloti. ʻO kēia ke ʻano o ka ʻai olakino - hoʻokele manawa.
E nānā ʻoe i ka honua me ka hilinaʻi, hauʻoli, a me ka mālie inā hoʻopau ʻoe i nā meaʻai e hōʻino iā ʻoe mai kou ola. ʻO kēia kekahi o nā kumu nui o ka ʻai olakino. A i ka manawa like, e hoʻopau ʻoe i ke kaumaha nui a me nā pilikia pono ʻole. Hoʻokahi mea e alakaʻi ai i kekahi, no laila no ke aha e hoʻomaka ai me nā meaʻai maikaʻi ʻole?
ʻO ka meaʻai olakino no ka pohō kaumaha - e kāpae i nā meaʻai ʻino
ʻO ke kō i hoʻomaʻemaʻe ʻia, ka meaʻai wikiwiki, nā sausages palai, nā ʻāpana, nā kopa kō, ka waiʻona, a me nā meaʻai ʻē aʻe me nā mea hoʻonui ʻono, nā mea ʻono, a me nā wai kala kou ala i ka momona a me ke kaumaha. Ua hōʻoia ʻia ma ka ʻepekema ʻo ke kaumaha nui a me ke kaumaha e hele pū me ka lima.
No ke aha ʻoe e makemake ai e hana i kēia?
E hoʻololi i nā huahana me nā kemika me ka meaʻai maoli. No ka laʻana, e hoʻololi i ke kō me ka meli a me ka sausages me ka ʻiʻo. I ka hala ʻana o ka manawa, ʻaʻole ʻoe makemake e ʻona i kou kino me nā meaʻai ʻino. A e hana ʻoe i ka mea kūpono!
ʻO kaʻoiaʻiʻo, ʻo ka meaʻai olakino no ka pohō kaumaha e paipai i ka haʻalele ʻana i ka waiʻona a me ka paka. ʻO ka mea mua he kiʻekiʻe loa i nā calorie, a kāpae mākou i nā calorie keu (e lilo ke kaumaha). He nui paha ka hoʻopaʻapaʻa ʻana o ka waiʻona e like me ka pia he emi ka waiwai o ka ikehu ma mua o ka waiū, wai ʻāpala no ka pohō kaumaha, a i ʻole Coca-Cola. Hoʻomaʻemaʻe ka pia i ke kino no ka mea he hopena diuretic.
ʻIke loa, aia ka makemake e inu hou aʻe, a ʻo ka hopena, piʻi nui ka helu o nā calorie i ʻai ʻia. Eia kekahi, hoʻoulu ka pia i ka makemake - ʻoi aku ka kiʻekiʻe o kāna glycemic index ma mua o ka glucose ponoʻī.
ʻO ka hopena, pono ʻoe e hoʻopaʻa i nā ʻōpala, nā pahū, nā iʻa maloʻo, a me nā mea ʻai ʻē aʻe i pili ʻole i nā meaʻai haʻahaʻa-calorie. Ka hopena: inā makemakeʻoe e lilo i ke kaumaha, loaʻa ke kino maikaʻi a me ke kiʻi nani, mai hoʻopau i kou kino me kāu mau hana pono'ī, e hilinaʻi i ka meaʻai maikaʻi no ka poho kaumaha.
Pono ʻoe e haʻalele i nā ʻano mea inu kalapona a pau, kī kī, a me nā mea inu ikaika. Akā, ua ʻōlelo ʻia e inu i ka wai mineral, ka ʻōmaʻomaʻo a i ʻole ka lāʻau lāʻau, a me nā ʻano decoctions berry, compote, a, ʻoiaʻiʻo hoʻi, nā wai hou i ʻoki ʻia, kahi kumu o ka nui o nā huaora.
ʻAi olakino no ka pohō kaumaha - pehea e helu ai i nā calorie
ʻIke loa, e lōʻihi ka manawa o ka hana ʻana i kahi papa kuhikuhi, no ka mea pono ʻoe e hoʻoponopono hou i kāu meaʻai, a kāpae a hoʻohui i kekahi mau meaʻai. Akā i ka manawa like, pono ʻoe e pili mau i nā mea paʻa i hiki ai i ka hopena ke hoʻokō i nā manaʻo āpau.
No ka helu ʻana, pono ʻoe i kahi papa ʻaina o ka calorie o nā meaʻai. Hiki iā ʻoe ke hoʻohālikelike i ka waiwai waiwai o kahi huahana me ka hoʻohana ʻana i nā kuhikuhi ma ke kua o kēlā me kēia pūʻolo. Mai poina i ka helu o nā calorie i hōʻike ʻia ma nā ʻeke e pili ana i ke kaumaha o ka huahana o 100 g.
Papa Ola Ola: ʻiʻo
Manaʻo ʻia e hoʻohana i ka ʻiʻo moa keʻokeʻo, ka ʻiʻo rabbit ʻai, ka pipi wīwī a i ʻole ka pipi, a me nā iʻa wīwī. Hāʻawi ia ʻiʻo i ke kino me ka nui o ka meaʻai protein, no laila ʻaʻole e nele ke kino i kēia ʻāpana.
Papa Ola Ola: nā ʻōmaʻomaʻo, nā mea kanu, a me nā huaʻai
ʻO nā'ōmaʻomaʻo, nā mea kanu, a me nā huaʻai he mau mea kōkua nui i ka hakakāʻana i ka momona. Eia nō naʻe, pono e noʻonoʻo ʻia nā huaʻai ma ke ʻano he kīʻaha ʻokoʻa ke lilo ke kaumaha.
Pono e hoʻomanaʻo ʻia ʻo nā huaʻai pū kekahi i nā sugars, i hoʻokomo ikaika ʻia i ka metabolism me nā huaora a me nā meaʻai ʻē aʻe.
Akā, hoʻokahi ko lākou mea nui no ka meaʻai - fiber no ka pohō kaumaha. Ua like ia me ka mea hoʻopiha calorie ʻole e hoʻopiha ana i ka hakahaka o ka ʻōpū akā ʻaʻole komo i ka ʻai ʻana a hoʻokuʻu maoli ʻia me ka ʻole o ka hoʻopilikia ʻana i ka ʻāpana ʻōpū. ʻO ia ke kumu i loaʻa i kahi meaʻai olakino no ka pohō kaumaha ka nui o nā meaʻai momona.
Papa Ola Ola: nati a me na hua maloo
ʻO nā hua maloʻo a me nā nati he mea hoʻohui maikaʻi loa i kēlā me kēia meaʻai. Ma waena o nā mea mua, ʻoi aku ka waiwai o nā hua waina, nā apricots maloʻo, a me nā prunes, i loaʻa ka nui o nā huaora, ʻo ka nele o ia mea i manaʻo nui ʻia i ka wā o ke kaumaha.
Eia kekahi, hoʻomaikaʻi lākou i ka hana o ka ʻōpū, hoʻokiʻekiʻe i kou ʻano, a hana i kekahi kīʻaha ʻono, ʻo ia ka mea nui i ka wā ʻai. ʻAʻole pono ʻoe e ʻai iā lākou ma ka kilokani, no ka mea, e hoʻoulu ai kēia i ka bloating a me nā pilikia ʻē aʻe me ka ʻōpū o ka ʻōpū. ʻO kahi lima o nā nati a me nā hua maloʻo 5-6 i ka lā e lawa i ke kino e loaʻa i nā mea āpau e pono ai.
Papa Ola Ola: Seafood
Inā ʻoe e nānā i nā ʻāina kahi i ʻai nui ai ka iʻa, e ʻike ʻoe ʻaʻole ke kaumaha ka hapa nui o ko lākou poʻe noho. Ua wehewehe ʻia nā mea a pau e ka haʻahaʻa calorie o ka hee, ka ʻōpae, ka ʻū, a me nā holoholona like. ʻOiai ke ʻano haʻahaʻa o ka ikehu, ola maikaʻi lākou a ʻono ke kuke pono.
Ka Papa Ola Ola: nā huahana waiu
ʻAʻole pono e hoʻokaʻawale ʻia nā huahana dairy mai ka meaʻai, no ka mea, he kumu waiwai nui ia o ka calcium no ke kino. Ua ʻae ʻia e inu i ke aniani o ka kefir haʻahaʻa haʻahaʻa ma mua o ka moe ʻana, a me kahi ʻaʻahu no ka saladi a i ʻole porridge i ke ʻano o ka kefir like a i ʻole ka momona momona haʻahaʻa no ka pohō kaumaha. ʻO ka ʻaina kakahiaka o ka cheese cottage me ka ʻaila kawa he mea maikaʻi loa ia, ʻoiaʻiʻo, he haʻahaʻa ka calorie ʻelua.
Papa Ola Ola: kau i ka meaʻai me ka ʻaila ʻaila
ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ka aila (sunflower, ʻoliva, a i ʻole nā mea ʻē aʻe) i mea ʻaʻahu me ka pale ʻana i ka mayonnaise, sauces, a me ka ʻaila ʻawaʻawa.
Menu Ola Ola: pili i ka regimen
He mea nui e hahai i ka meaʻai. Pono ʻoe e ʻai i ʻekolu mau ʻai i ka lā. Pono ka ʻaina kakahiaka i ka 50% o kāu ʻai caloric i kēlā me kēia lā. He maikaʻi nā cereals, waiu, a me nā huahana waiu fermented, ka ʻiʻo wīwī, nā hua manu, a me nā mea ʻē aʻe no ka ʻaina kakahiaka.
Mai hoʻokuʻu i ka ʻaina awakea - pono ke kiʻekiʻe o ka ʻaina awakea i nā calorie a helu ʻia a hiki i ka 30% o kāu ʻai caloric i kēlā me kēia lā. ʻOi aku ka maikaʻi o ka ʻaina ahiahi ma mua o 2 mau hola ma mua o ka moe. Inā makemake ʻoe e hopu i kekahi mea i loko o kēia manawa ʻelua hola, hiki iā ʻoe ke inu i ke aniani o ke kefir momona haʻahaʻa.
Mai poina e pili ana i nā meaʻai ma waena o nā meaʻai (kefir haʻahaʻa-calorie, yogurt, kahi ʻāpana cheese, hua). Na lākou e pale iā ʻoe mai ke ala ʻana me ka pōloli a kōkua iā ʻoe e hoʻopaʻa a hiki i ka ʻaina awakea a i ka ʻaina ahiahi.
