Pehea e hana ai i ka meaʻai ABS e hoʻonāwaliwali ai i ka ʻāpana ʻōpū?

ʻAi ʻai ABS i ka palahalaha ana o ka opu He polokalamu ʻai pono ia. Hoʻokumu ʻia e David Zinczenko. He papahana ʻai ʻeono pule. “ʻAi ʻai no ka ʻāpana o ka ʻōpū, "ʻai hoʻoemi ʻōpū", "ʻai hoʻēmi ʻōpū" Ua ʻike ʻia ma nā inoa like ʻole e like me

Hāʻawi ka meaʻai i nā huaora, nā minela a me ka fiber e pono ai ke kino ma o 12 mau meaʻai. ʻO kēia mau meaʻai i ka wikiwiki o ka metabolismHana ia i ke kūkulu ʻana i ka ʻiʻo a hāʻawi i ka ikehu. Ua hoʻoholo ʻia ma muli o nā haʻawina.

papaʻai ʻai abs Hoʻopau ia i ka makemake kino a me ka noʻonoʻo e ʻai.

Pehea e lilo ai ke kaumaha o ka ʻai abs?

ʻO ka papaʻai he 6 lā ka lōʻihi o 7 pule.

ʻO ka poʻe e hahai ana i ka ʻai, pono lākou e ʻai i 6 mau ʻai i ka lā. ʻO ka ʻai ʻana i nā ʻai 6 e hāʻawi i ka ikehu i kēlā me kēia lā a hoʻomāʻona ʻoe.

Hoʻokahi manawa i ka pule he pāʻina makana a pau loa. Hiki iā ʻoe ke ʻai i nā mea āu e makemake ai. Paipai ʻia hoʻi e pale i nā meaʻai momona, nā kaʻa kaʻa a me nā meaʻai kiʻekiʻe o ke kō.

nā kalapona i hoʻomaʻemaʻe ʻia, momona momona a kiʻekiʻe fructose corn syrupu ʻAʻole ʻae ʻia ka loaʻa ʻana o nā meaʻai.

Pehea ka hana ʻana o ka ʻai ABS? 

ʻAi ʻai ABS Aia i loko o kahi papahana ʻeono pule. ʻOiai e ʻai ana, pono e ʻai i ʻeono mau ʻai i ka lā e hāʻawi i ka ikehu, pale i nā ʻiʻo a puhi i ka momona.

ʻO ka pahuhopu ma ʻaneʻi ʻo ka hoʻonui ʻana i ka nui o nā meaʻai, ʻoiai e hōʻemi ana i ka nui o ka ʻai ʻana i ka ʻai. ma keia papahana ynā meaʻai protein kiʻekiʻe a he mea nui ka hoʻomāmā lohi i ke kino.

Pono e ʻai i ʻekolu ʻai ma waena o nā ʻai nui ʻekolu. Pono e hoʻonohonoho ʻia nā meaʻai 2 mau hola ma mua o ka ʻaina awakea, 2 mau hola ma mua o ka ʻaina awakea a me 2 mau hola ma hope o ka ʻaina awakea.

Loaʻa i kēlā me kēia pāʻina ka nui kūpono o ka momona, nā carbohydrates, protein a ʻAi ʻai ABSPono e komo i ka mahele kaulike o 12 mau meaʻai i ʻōlelo ʻia e ka hui. 

ʻAi ʻai ABSPono ʻoe e helu i ka nui o nā calorie āu e ʻai ai i kēlā me kēia lā. ʻO ka māhele ʻana o nā meaʻai macro a me micro e pono e lawe i kēlā me kēia lā penei: 

He aha ka mea e ʻai ai ma ka ʻai ABS?

Aia ma ka puʻuwai o ka papaʻai he 12 mau meaʻai. Aia kēia mau meaʻai i ka calcium, protein a me nā momona maikaʻi. I ka ʻai ʻana, pono ʻoe e kāohi i ka nui o nā ʻāpana a helu i nā calorie. ʻAi ʻai ABSEia nā meaʻai he 12 e ʻai ai: 

1) ʻalemona

ʻAmelemona He antioxidant ikaika ia i loko o ka huaora E e kōkua i ka pale ʻana i ka hōʻino radical manuahi. Kōkua ia i ke kūkulu ʻana i ka ʻiʻo me ka hoʻoikaika kino. 

2) Piʻi a me nā pulu

mohihi a i loko o nā legumes nā mea waiwai haʻahaʻa i ka momona, waiwai i ka protein a me ka fiber. Maikaʻi no ka lilo ʻana o ke kaumaha a me ke kūkulu ʻana i ka ʻiʻo, hāʻawi kēia pūʻulu i kahi meaʻai momona, fiber kiʻekiʻe no ka ʻaina ahiahi. Hiki iā ia ke pani i kahi ʻaina ʻai-kaumaha. 

3) ʻO ka spinach a me nā lau ʻōmaʻomaʻo ʻē aʻe

Spinach a me nā mea ʻē aʻe nā lau ʻōmaʻomaʻoHe waiwai ia i nā huaora A, C, K a me nā minelala e like me ka folate a me ka beta carotene. No ka mea he mana antioxidant kiʻekiʻe kēia mau mea kanu, hoʻopau lākou i nā radical manuahi ʻoiai e hakakā ana i nā maʻi like ʻole. 

4) Nā huahana waiu e like me ka yogurt a me ka paʻakai

Ma muli o ke kiʻekiʻe o ka calcium o nā huahana dairy, pale ia i ka osteoporosis. Hāʻawi pū ia i ka manaʻo o ka māʻona. 

5) Oatmeal

ʻOʻa ʻoloka He meaʻai i loaʻa i ka fiber e noho lōʻihi ana i loko o ka ʻōpū. 

6) Huamoa

huaʻOi aku ka maikaʻi o ka protein i loaʻa i kēia huahana no ke kūkulu ʻana i ka ʻiʻo ma mua o nā protein ʻē aʻe. Ma muli o kāna mau huaʻa B12, kōkua ia e puhi i ka momona. 

7) ʻAi Pākī

Mīkini pīnī Loaʻa i nā momona monounsaturated pono no ke olakino naʻau. Kōkua lākou i ka puhi ʻana i ka momona a kūkulu i ka ʻiʻo. 

8) ʻOliva ʻaila

Loaʻa i ka momona monounsaturated ʻaila ʻolivaHe kūpono ia no ka pale ʻana i ka hāʻule ʻana o ka ʻiʻo a me ka puhi ʻana i ka momona. 

9) Tureke a me ka ʻiʻo wīwī

ʻO nā ʻiʻo lean e like me ka umauma turkey ʻAi ʻai ABShe mau meaʻai hiki ke ʻai ʻia. ʻOi loa aku ʻiʻo TurekeHe waiwai ia i ka huaora B6. 

10) ʻO ka palaoa piha

Hāʻawi nā kīʻaha holoʻokoʻa i nā kalapona e pono ai ke mālama i nā hana o kēlā me kēia lā. 

11) ʻO ka pauka protein (koho)

Kōkua ia i ke kūkulu ʻana i ka ʻiʻo. Loaʻa nā amino acids pono e kōkua i ka puhi ʻana i ka momona. 

12) Raspberries, strawberries, a me nā blueberries

ʻO kēia mau huaʻai, aia nā antioxidants ikaika e kōkua i ke kaua ʻana i nā maʻi maʻi puʻuwai a me ka maʻi maʻi maʻi, ʻoi aku ka maikaʻi i nā maʻi ʻike a me ka nalowale hoʻomanaʻo. 

He aha ka mea hiki ʻole ke ʻai ʻia ma ka ʻai ABS?

ʻai ʻai absMe ka ʻai ʻana i nā meaʻai e kōkua ai i ke kūkulu ʻana i nā ʻiʻo o ka ʻōpū, pono e haʻalele i nā meaʻai hiki ke mānoanoa i ka ʻāpana pūhaka.

ʻai ʻai absʻO nā mea e pale aku ai: 

• Nā mea inu kō; ʻO nā mea inu kō e like me ka soda, nā mea inu haʻuki, a me ka wai huaʻai e hoʻonui i ka momona o ke kino. Ua mānoanoa hoʻi i ka ʻōpū o ka ʻōpū. ʻO kēia mau mea inu he kiʻekiʻe i ka calorie a me ke kō. 

• nā meaʻai palai; Ma waho aʻe o ka kiʻekiʻe o ka calorie, ʻoi aku ka kiʻekiʻe o nā meaʻai palai e like me ka french fries i ka momona trans. Nā momona trans Hoʻonui ia i ka pilikia o ka puʻuwai puʻuwai a hoʻonui i ke kaumaha.

• Waiona; Hoʻopilikia ka waiʻona i ke olakino a hoʻonui i ka ʻōpū o ka ʻōpū.

• Nā meaʻai kō; No ka ho'ēmiʻana i ka momona o ka'ōpū, pono e haʻalele i nā meaʻai sugary e like me nā kuki, nā keke a me nā meaʻai.

• ʻO nā huaʻai i hoʻomaʻemaʻeʻia; ʻO nā kīʻaha i hoʻomaʻemaʻe ʻia e like me ka laiki keʻokeʻo, ka berena a me ka pasta he haʻahaʻa i ka fiber, nā huaora a me nā minela. Ua ʻike nā haʻawina ʻo nā kīʻaha i hoʻomaʻemaʻe ʻia ke kumu o ke kaumaha.

ʻAi a me ka hoʻoikaika kino ABS

ʻAi ʻai ABSManaʻo ʻia ka hoʻomaʻamaʻa ikaika a me 3 mau hana abs 2 mau manawa i ka pule. He koho maikaʻi nā hoʻoikaika kino.

Hiki ke hana ʻia nā hoʻoikaika kino e like me ka hele wāwae, ka holo ʻana, ka hele wāwae ʻana i ke kaʻa paʻa, ka lele kaula.   

He aha nā pōmaikaʻi o ka ʻai ABS?

ʻAi ʻai ABS paipai i ka papaʻai olakino a me ka hoʻoikaika kino. ʻO ka fiber, calcium, monounsaturated fatty acids i ka meaʻai e kōkua i ka pale ʻana i nā maʻi e like me ka momona, ka maʻi diabetes, osteoporosis a me ke koko kiʻekiʻe. ʻO nā pōmaikaʻi o kēia papahana meaʻai penei: 

Kaumaha emi: Hoʻemi ʻoe i ke kaumaha i ka wā ʻai. Mālama ka ʻai ʻai i nā pae kō koko i ke kaulike. Hoʻokuʻu ka insulin i ka mālama ʻana i ka momona. ʻO nā meaʻai 12 i loko o ka meaʻai he mea maikaʻi ia i ke kāohi ʻana i ka pōloli. 

Nā pōmaikaʻi o ka maʻi cardiovascular: ʻO nā meaʻai i ʻōlelo ʻia e kōkua i ka pale ʻana i ka maʻi puʻuwai a mālama i nā pae cholesterol i ke kaulike. 

Hoʻohana maʻalahi: He maʻalahi loa ka ʻai ʻana. ʻAi pinepine ʻoe i ka lā a pau. 

He aha nā pōʻino o ka ʻai ABS?

Hoʻopiʻi ka meaʻai i nā kāne ma mua o nā wahine.

ʻAi ʻai ABS He meaʻai palekana. ʻAʻohe ona hopena ʻaoʻao. Eia naʻe, e nīnau mau i kāu kauka ma mua o ka hahai ʻana i kēia a i ʻole kekahi meaʻai ʻē aʻe.