ʻO ka ʻai ʻana i ka ʻai ʻana i ka waha no ka poʻe o nā makahiki āpau a he wahi hoʻomaha iki ma waena o nā meaʻai nui.
Aia nā manaʻo likeʻole e pili ana i ka "inoʻole a iʻole ka pōʻino", hoʻopaʻapaʻa kekahi he mea pono ia, aʻo kekahi poʻe'ē aʻeʻaʻole pono e hoʻopauʻia no ka mea he mea maikaʻiʻole. Noi "ʻo nā meaʻai meaʻai olakino a maikaʻi ʻole paha", "pehea e ʻai ai i nā meaʻai ʻai no ka poʻe make", "he aha nā meaʻai ʻai" pane i kāu mau nīnau…
He aha ka mea ʻai, no ke aha e ʻai ai nā kānaka?
ʻO ka ʻai ʻana i ka meaʻai a i ʻole ka inu ma waena o ka ʻai ʻana, ʻo ia hoʻi ka ʻai ʻana. ʻO nā meaʻai, hiki iā mākou ke kapa aku i nā meaʻai ʻai ʻai, i kēia lā he mau meaʻai i hoʻoponopono ʻia a kiʻekiʻe-calorie e like me nā chips a me nā meaʻai.
Inā olakino a maikaʻi ʻole paha kā mākou mea makemake, ʻo ka ʻai ʻana i ka ʻai ma waena o nā meaʻai. ʻO kāu huakaʻi pōloli ka mea e alakaʻi ai iā ʻoe, a ʻo nā mea e like me ka wahi kūloko, ke kūlana kaiaulu, ka manawa o ka lā a me ka loaʻa ʻana o ka meaʻai.
ʻO ka ʻoiaʻiʻo, ʻoiai ʻaʻole pōloli nā kānaka, hiki iā lākou ke ʻai pinepine i ka wā e puni ana ka meaʻai. I loko o kahi haʻawina, i ka nīnau ʻia ʻana o ka poʻe paʻakikī a me ke kaumaha no ke aha lākou i makemake ai i nā meaʻai maikaʻi ʻole, ʻo ka pane maʻamau; ʻo ka lure o ka meaʻai a me ka ikaika haʻahaʻa a lākou i manaʻo ai ma hope o ka pololi.
No laila, ʻokoʻa loa ka makemake i ka ʻai ʻai a me nā meaʻai meaʻai olakino mai kēlā me kēia kanaka.
Hiki i ka ʻai meaʻai ke wikiwiki i ka metabolism?
ʻAi ma waena o ka ʻai a i ʻole ka ʻai ʻana i kēlā me kēia mau hola,hoʻoikaika i ka metabolism ua oleloia.
Ua noiʻi kekahi noiʻi i ka puhi ʻana i ka calorie o nā hui ʻelua i ʻai i ʻelua a ʻehiku mau ʻai. Ua ʻai nā hui ʻelua i ka nui o nā calorie a ʻaʻohe ʻokoʻa i ka helu o nā calorie a lākou i puhi ai.
He hewa ka noʻonoʻo ʻana ʻo ka ʻai ʻana i kēlā me kēia mau hola a i ʻole ka ʻai ʻana i waena o nā meaʻai e wikiwiki ai ka metabolism. Hōʻike nā haʻawina ʻaʻohe hopena o kēia ʻano i ka metabolism.
Pehea ka hopena o ka ʻai ʻai a me ke kaumaha?
Hōʻike nā haʻawina e kōkua ka ʻai ʻana i ka pōloli. Eia nō naʻe, ʻokoʻa kēia i kēlā me kēia kanaka a me ke ʻano meaʻai.
ʻOiai ʻo ka ʻai ʻana o ka ʻai ʻai i ka waiʻona i ka nui o ka insulin e hoʻomau mau i ke kiʻekiʻe a me ka nui o ka calorie, ʻoi aku ka maikaʻi o nā meaʻai momona i ka protein i ka mālama ʻana i ka ʻai. Ma ka ʻaoʻao ʻē aʻe, hiki i nā kīʻaha maikaʻi ʻole ke hoʻonui i ke kaumaha.
Manaʻo ka poʻe he nui lākou e ʻai pinepine i mea e paʻa ai ke kiʻekiʻe o ke kō koko. Akā naʻe,ʻaʻole kēia i nā manawa a pau.
Ma kahi noiʻi 2014 o ka poʻe me ka maʻi maʻi type 2, ʻo ka poʻe i ʻai i ʻelua ʻai nui i ka lā he haʻahaʻa koʻikoʻi koʻikoʻi koʻikoʻi, hoʻemi i ka ʻike insulin, a nalowale ke kaumaha ma mua o ka poʻe i ʻai i ʻeono mau ʻai i ka lā.
Ma kekahi noiʻi ʻē aʻe, ʻaʻohe ʻokoʻa i ke kiʻekiʻe o ke kō koko ma waena o ka hui i ʻai i ʻekolu mau ʻai me ka nui o ka meaʻai a me ka ʻai ʻai ma waena o nā meaʻai.
ʻAʻole pono e poina ʻo ka nui a me ke ʻano o ka meaʻai meaʻai i ʻai ʻia he mea nui hoʻi i ke kō koko. ʻO nā meaʻai momona momona, haʻahaʻa-carb, me ka maʻi diabetes a i ʻole kō kō a he hopena maikaʻi i ka pae o ka insulin. ʻOi aku ka maikaʻi o ka mālama ʻana i ke kōpaʻa koko i nā meaʻai paʻakai.
Kāohi ka ʻai ʻana i ka ʻai
ʻAʻole kōkua paha ka ʻai ʻai, ʻoi aku ka nui o ka poʻe e hoʻāʻo nei e hoʻemi i ke kaumaha. Akā hiki iā ia ke pale i kekahi poʻe mai ka hoʻouka ʻana i ka meaʻai, no laila e ʻōlelo ai, e like me nā ʻīlio pōloli.
ʻO ka ʻai ʻana ma waena o ʻelua mau meaʻai hiki ke pale i nā calorie hou aʻe mai ka lawe ʻana i ka ʻai. Kōkua ia i ka mālama ʻana i ke kiʻekiʻe o ka pōloli, ʻoi aku hoʻi i nā manawa e lōʻihi ai nā manawa ma waena o nā meaʻai. Akā ma ke ʻano e koho ʻoe i nā meaʻai maikaʻi.
Manaʻo kōkua no ka ʻai ʻana i ke olakino
Ka nui o ka meaʻai
ʻAʻole pono ka nui o ka ʻai ʻai i ka manawa hoʻokahi ma mua o 200 grams a pono ʻoe e hoʻokomo i ka liʻiliʻi o 10 grams o ka protein.
alapine (frequency)
ʻO ka pinepine o kāu ʻai ʻana i ka lā e pili ana i ka hana kino āu e hana ai a me ka nui o ka manawa ma waena o nā meaʻai nui. Inā ʻoe e ʻeleu, pono ʻoe e ʻai i 2-3 manawa i ka lā, inā he kanaka noho ʻoe, pono ʻoe e ʻai i hoʻokahi manawa a ʻaʻole loa.
Lawelawe
I ka hele ʻana, i ka hana a i ʻole i kou hele ʻana i waho, e lawe pū me ʻoe i kāu meaʻai me ʻoe a e hōʻoia e lawe pū me ʻoe.
Nā meaʻai kūpono
Hāʻawi ka ʻai ʻana a i ʻole ke kō nui i ka ikehu no ka manawa pōkole, akā e pōloli hou ʻoe i kekahi mau hola ma hope.
Nā Pāʻai ʻai Haʻahaʻa Kalori Ola
Nui nā ʻai ʻai ma ka mākeke e hoʻoulu ai i kou makemake, akā e hoʻomanaʻo, ʻo ka meaʻai maoli ka mea maikaʻi loa. E like me ka mea i loko o kāu mau meaʻai, pono kekahi o kāu mau meaʻai meaʻai i nā kumu protein. ʻo kahi laʻana; paʻakai, hua moa, etc.
Eia kekahi, ʻo nā meaʻai me ka nui o ka fiber e like me nā ʻalemona a me nā pīni e hoʻemi ʻoe i ka pōloli a ʻai liʻiliʻi i ka pāʻina aʻe. Eia kekahi mau manaʻo meaʻai maikaʻi:
– Kīkoi String
- Nā mea kanu hou a i ʻole nā huaʻai
– Nati
- Yogurt
- Koleka ʻeleʻele
- Huamoa paila
- ʻOliva
- Nā mea i koe mai ka pō ma mua
unhealthyManaʻo kōkua e pale aku i ka ʻai ʻai
Ke noho mākou i mua o ka TV a i ʻole kamepiula, pono mākou i ka inu a i ʻole ka meaʻai. ʻOi aku ka poʻe e ʻai ana i ka meaʻai e pale aku i nā meaʻai e like me ka chips, nā mea ʻono, nā kuki a me nā kuki, no ka mea, he maikaʻi ʻole lākou a he kumu o nā calorie ʻole.
ʻAʻole lawelawe nā ʻai ʻai i kūʻai ʻia ma ke ʻano he calorie haʻahaʻa ma nā mākeke ʻē aʻe ma mua o ka hoʻouka ʻana i nā calorie ʻole a pono ʻole.
ʻO ka hoʻopau ʻana i nā meaʻai (ʻoi aku ka maikaʻi ʻole) mai nā mea make e maʻalahi iā lākou ke lilo i ke kaumaha. He aha kāu e hana ai e pale aku ai i kāu hana ʻai meaʻai maikaʻi ʻole?
komo i ka lumi kaukau
E hoʻopiha i ka wai a noho i ka wai wela no 1 hola. ʻO ka wai welahoʻomaha i kou makemake i ka hōʻoluʻolu.
E mālama i kou mau lima a me kou noʻonoʻo
Ke paʻahana ʻoe, ʻaʻaʻa kou makemake i ka ʻai ʻai. Eia kekahi, ʻo ka paʻahana ke kumu maikaʻi loa no ka ʻai liʻiliʻi.
hele wāwae
ʻO ka hele wāwae pōkole kahi kumu maikaʻi e haʻalele ai i ka lumi kuke. ʻO ka hele wāwae i ka ea hou e hānai i ka ʻuhane a hoʻonui i ka saturation kino.
palaki i kou mau niho
Ma hope o ka palaki ʻana, nalowale ka makemake i ka ʻai. Inā makemake ʻoe i ka toothpaste mint, e emi ana kou ʻai.
No nā mea inu olakino
Hoʻemi ia i ka makemake e ʻai i ke kī kī ʻole. Hiki iā ʻoe ke hoʻohui i kahi liʻiliʻi o ke kinamona i ke aniani wai a inu i kahi kofe decaffeinated. ʻO nā mea inu wela hoʻi e hoʻemi i ka makemake e ʻai.
e hanu hohonu
ʻO nā hana hanu e like me nā haʻuki e ʻoi aku ka hoihoi a hoʻopau i ka makemake e ʻai.
puka i ka la
Hoʻololi ka lā i ke ʻano, hoʻāla i kou mau manaʻo. Ke noho ʻoe i kahi ʻano lā a loaʻa ka ea hou, makemake ʻoe e ʻai liʻiliʻi. Eia kekahi, ʻo ka lā kahi mea hoʻoikaika metabolism.
E hahai i ke mele o ke mele
ʻO ka hoʻolohe ʻana a me ka hula ʻana i ke mele he ala maikaʻi ia e hoʻonanea ai iā ʻoe iho. E puhi ana ʻoe i nā calorie no ka mea e neʻe ana ʻoe.
e hiamoe
Lawe ka hiamoe i kou makemake e ʻai. ʻO ka hiamoe kekahi o nā kī i ke kaumaha.
Mai hoʻokuʻu i nā meaʻai a hoʻāʻo e ʻai i ka lawa i nā ʻai nui ʻekolu. E pōloli ana ʻoe i ka lā a pau inā ʻaʻole ʻoe e ʻai i ka meaʻai momona. Makemake i nā meaʻai e hoʻoulu ai i ka manaʻo o ka māʻona i loko o ka ʻōpū, e like me nā ʻāpala, ʻalani, kāloti.
mai nana tv
ʻAi pinepine ʻia nā meaʻai ma mua o ka TV. Eia kekahi, paipai nā hoʻolaha iā ʻoe e ʻai. Inā pono ʻoe e nānā i ka TV, e hoʻomau i ka hana i ka nānā ʻana a hoʻololi i nā hoʻolaha.
E noʻonoʻo i kāu mea e kūʻai ai
Ma mua o kou kūʻai ʻana i kahi chip a i ʻole kokoleka, kū a noʻonoʻo i hoʻokahi minuke. I kēia manawa, e kau iā ʻoe iho i mua o ke aniani. Mākaukau ʻoe e ʻike i ke kumukūʻai o kāu mea ʻai maoli i ke aniani?
E hoʻomākaukau i kahi papa inoa kūʻai
E mālama pono a hoʻomākaukau i kahi papa inoa i ʻole e huki mai ka mākeke iā ʻoe. Wehe i nā meaʻai ʻino e like me ka chips, ke kokoleka, nā wafers, a me nā nati mai kāu papa inoa.
Ke hele ʻoe i ka mākeke, e haʻalele i nā ala me nā meaʻai. E hele i nā alanui wili e pale aku i ka hoʻokokoke ʻana i kēlā ʻāpana.
e hoomau i kou waha
E nahu i ke kopa me ka ʻole o ke kō i mea e pale ai i ka ʻai nui ʻana a i ʻole makemake i nā mea ʻono ma hope o ka ʻai ʻana.
Hāʻawi i nā makana i kēlā me kēia manawa
He mea hoʻowalewale nā pāpā a loaʻa ka manaʻo ikaika. No laila e hōʻoia e uku iā ʻoe iho i hoʻokahi manawa i ka pule. No laila ʻaʻole ʻoe e uhaʻi pinepine i nā pāpā.
Ma ka hopena;
No ka poʻe hiki ʻole ke noho lōʻihi me ka ʻole o ka ʻai ʻana a lōʻihi hoʻi ma waena o nā meaʻai nui, ʻoi aku ka maikaʻi o ka makemake ʻana i nā mea ʻai ma mua o ka hoʻouka ʻana i nā meaʻai nui. Inā maikaʻi nā meaʻai ʻai, ʻoiaʻiʻo.
ʻO nā meaʻai meaʻai he koho pilikino ponoʻī. Akā ʻo kaʻu ʻōlelo aʻo iā ʻoe, inā ʻoe e hahai ana i kahi papahana meaʻai, e hoʻoneʻe loa i nā meaʻai mai kou ola ʻana a i ʻole e hōʻemi iā lākou. No ka mea, ʻoi aku ma mua o ʻekolu mau ʻai nui i ka lā no ka lilo ʻana i ke kaumaha he mea paʻakikī ke lilo i ke kaumaha.
