He aha kāu e ʻai ai i ke ahiahi? Pono ʻoe e hoʻomaopopo i kēlā

Inā ʻoe e nīnau iā ʻoe iho he aha ka mea maikaʻi loa e ʻai ai i ke ahiahi, hiki iā ʻoe ke pili i ke kumu o ka liʻiliʻi o nā carbohydrates, ka nui o ka protein a me nā huaora. Ma keʻano laulā, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka meaʻai kaulike a lawa i ka lā i ʻole e pōloli ka pōloli i ke ahiahi.

ʻO ka mea e ʻai ai i ke ahiahi - nā meaʻai momona i ka protein a me nā huaora

ʻO ka mea ʻai i kahi hapa nui o ka pasta no ka ʻaina ahiahi a ʻoluʻolu me ia, hiki iā ia ke hana pēlā. Ma keʻano laulā, ʻoi aku ka maikaʻi o ke kino inā ʻaʻole ʻoe e ʻai i nā mea momona a paʻakikī hoʻi i ke ahiahi – me ka nānā ʻole inā makemake ʻoe e hoʻemi i ke kaumaha a ʻaʻole paha.

• Pono e hoʻopau nā protein i ka pā i ke ahiahi - ʻoi aku ka maikaʻi o nā mea kanu. ʻO nā legumes e like me ka soy, ka pī, ka lentils a me ka pī he mea kanu maikaʻi loa ia a i ʻole nā ​​kumu vegan o ka protein. ʻO nā kumu holoholona o ka protein ka iʻa a me nā hua. He olakino kēia, akā paʻakikī ke hoʻoheheʻe.
• Pono e pau nā huaora ma ka pā, ʻoi aku ka maikaʻi ma ke ʻano o nā mea kanu hou a me ka wā. I ka wā e pili ana i nā carbohydrates, e hoʻohana wale i nā pūhui paʻakikī - a ma ke ʻano he kīʻaha ʻaoʻao wale nō. ʻO nā kumu maikaʻi o nā haʻahaʻa paʻakikī ʻo ka quinoa a i ʻole ka pasta palaoa holoʻokoʻa.
• ʻO ka ʻaina awakea maikaʻi ka hapa nui o nā mea kanu i hoʻomoʻa ʻia, kahi ʻāpana ʻiʻo a iʻa paha, a me kahi ʻaoʻao ʻaoʻao liʻiliʻi o nā haʻalulu paʻakikī. ʻO kahi salakeke hou i hoʻomākaukau ʻia me ka ʻaila ʻoliva a i ʻole ka lole yoghurt homemade.
• Inā makemake ʻoe e ʻai i ka ʻai i ke ahiahi, a laila e hopu i ka berena protein, hiki iā ʻoe ke hoʻolaha me ka ʻiʻo moa wīwī, cheese a i ʻole quark momona momona me nā mea kanu, no ka laʻana. Ma ke ʻano he inu, kūpono ka wai a me nā kī kī ʻole ʻole.

E pale i nā huaʻai a me nā meaʻono i ke ahiahi

He mea nui e ʻai ʻoe i kāu ʻai hope ma kahi o ʻelua hola ma mua o ka moe. Inā ʻai ʻoe i ka meaʻai ma mua o ka moe ʻana, paʻa loa kou kino i ka ʻeli ʻana ia mea, hiki ke hoʻomaha ʻole ka hiamoe. Hiki nō hoʻi ke hoʻomake i ka ʻōpū, ka ʻōpū a me ka ʻeha o ka ʻōpū.

• I ke ahiahi pono ʻoe e haʻalele i nā kalapona kaulahao lōʻihi i loaʻa i loko o ka pasta, ka laiki a i ʻole nā ​​​​mea i kālua ʻia e like me ka berena a i ʻole ka ʻōwili. Maanei, hoʻokuʻu wale ʻia ka ikehu ma hope o kekahi mau hola, hiki ke hoʻopilikia i ka hiamoe. ʻO ka hopena: ʻaʻole i lawa ka hiamoe i ke kakahiaka aʻe.
• ʻO ke kō maʻalahi i loaʻa i ka glucose a me ka fructose he kapu nō hoʻi. ʻO ia hoʻi: Ma hope o 5 pm pono ʻoe e pale i nā meaʻai e like me ka hua, ka meli, nā mea inu ʻoluʻolu a me nā mea ʻono, ʻoiai lākou e hoʻoulu ai i ka ʻai.
• nui: Kāohi i ka ʻai ʻai ʻana i ke ahiahi ma ka hāʻawi ʻana i kou kino i ka ikehu i ka lā. E ʻai i ʻelua ʻāpana nui a me nā ʻāpana liʻiliʻi. Hiki ke komo maikaʻi ʻia nā meaʻai i ka lā a hiki ke hoʻopau maikaʻi ʻia nā calorie keu ma o ka hoʻoikaika kino.
• I ka lā, pono ʻoe e ʻai i ka meaʻai momona i nā huaora, fiber a me ka protein. Aia nō ma ka papa kuhikuhi nā huaʻala paʻakikī a me nā momona olakino. Manaʻo kōkua: He mea maikaʻi ka lima o nā nati ma ke ʻano he meaʻai olakino a hoʻopiha i waena o nā meaʻai.