Pehea e ʻai pono ai i ka pō e lilo ai ke kaumaha – Pane a kahi mea ʻai meaʻai

Pono ʻoe e hahai i ke kānāwai o ka lima a me ke kumu o ka pā. Eia kekahi, he mea nui e ʻike i nā mamana - nā meaʻai e pili ana i ka manaʻo o ka māʻona a pehea.

ʻAʻole lawa ka hoʻoikaika kino e lilo i ke kaumaha. Pono ʻoe i kahi calorie deficit. ʻO kahi ala e pale ai i ke kaupaona ʻana i ka meaʻai a me ka helu ʻana i nā calorie, ʻo ia ka hoʻohana ʻana i ka loina pā a me ka lula lima.

Ua ʻōlelo ʻo Camilla Tymoshenko, he meaʻai meaʻai me 25 mau makahiki o ka ʻike, Ph.D., ʻo ka ʻai hope ʻekolu mau hola ma mua o ka moe ʻana, hōʻike ʻo Kauka Peter.

“E hoʻohana i ke kānāwai o ka pā i mea e māʻona ai, ʻaʻole kaumaha a mau a hiki i ke kakahiaka. No ka ʻike ʻana i kāu ʻāpana me kou mau maka ponoʻī, pono ʻoe e helu i nā calorie no ʻelua mau pule a i ʻole e hoʻohana i ka "lima lima," i ʻōlelo ai ka meaʻai.

Eia kekahi, e like me kāna, he mea kūpono ke ʻike i nā ʻano - nā meaʻai a me ke ʻano o ka hopena i ka manaʻo o ka māʻona.

“E kōkua ka diary meaʻai i kēia. A e hoʻomanaʻo i ka makahiki, lilo ia i mea paʻakikī i ke kino e uku a kūʻē i nā mea ʻino, "wahi a Tymoshenko.

Ka rula lima

• Hoʻoholo ka ʻāpana pālima i ka nui o ka protein (no nā kāne - 6-8, no nā wahine - 4-6 i kēlā me kēia lā).
• Hoʻomaopopo ka lima i kahi ʻāpana o nā mea kanu (no nā kāne - 6-8, no nā wahine - 4-6 i kēlā me kēia lā).
• Hoʻoholo ka lima lima i ka ʻāpana o nā carbohydrates (no nā kāne - 6-8, no nā wahine - 4-6 i kēlā me kēia lā).
• Hoʻoholo ka manamana lima i ka ʻāpana o ka momona (no nā kāne - 6-8, no nā wahine - 4-6 i kēlā me kēia lā).
• ʻAʻole i manaʻo ʻia kēia helu he kūpono, akā pono ia no ka poʻe hoʻomaka.

Pehea ka hana ʻana o ka "polokalamu papa".

Pono e hoʻopiha ʻia ka hapalua o ka pā me nā mea kanu ʻole starchy. No ka laʻana, hiki ke eggplant, broccoli, kāpeti, ʻōmaʻomaʻo peas, bele pepa, kukama, ʻōmaʻomaʻo piʻi, zucchini, nā greens āpau, etc.

E mahele i ka hapalua o ka papa i ʻelua ʻāpana. E kau i nā polokina (iʻa a moa, pīni a moa paha) ma kekahi ʻaoʻao, a hoʻolohi i nā ʻakika me ka nui o ka fiber (raiki ʻulaʻula, quinoa, etc.) ma kekahi ʻaoʻao.