No kekahi poʻe, paʻakikī ka loaʻa ʻana o ke kaumaha e like me ka lilo ʻana o ke kaumaha. Pono e ʻai ʻia nā meaʻai kiʻekiʻe e loaʻa ke kaumaha. ʻIke wau i ka mea mua āu e noʻonoʻo ai ʻo ka meaʻai ʻōpala. E haʻalele i kēia mau mea i ʻole e hōʻino i kou olakino i ka wā e loaʻa ai ke kaumaha.
Aia nā meaʻai kūlohelohe i olakino a olakino a me nā calorie kiʻekiʻe, e hāʻawi ana i nā meaʻai pono no ko mākou kino. No ka loaʻa ʻana o ke kaumaha, pono kēia ma luna o ka papa inoa.
ʻO ka ʻaina kakahiaka nui-calorie ka mea maikaʻi loa no ka loaʻa ʻana o ke kaumaha. I mea e kūkulu ai i ka nui o ka ʻiʻo i ka wā e loaʻa ai ke kaumaha, pono ʻoe e ʻai i nā meaʻai momona i loaʻa ka nui o ka protein.
Noi "Nā meaʻai e piʻi ai ke kaumaha no ka ʻaina kakahiaka” a me nā papa ʻaina kakahiaka maikaʻi i hoʻomākaukau ʻia me kēia mau meaʻai…
Pehea e loaʻa ai ke kaumaha ma ke kūlohelohe a me ka palekana?
He mea nui ka ʻai maikaʻi a me ka hoʻoikaika kino no ka loaʻa ʻana o ke kaumaha ma ke ʻano kūlohelohe a palekana. I ka ʻai pinepine ʻana, e ʻai i nā meaʻai olakino, kiʻekiʻe-calorie.
No ka laʻana, hoʻohui i nā hua chia i kāu oatmeal a i ʻolehua lino E hoʻohui i nā meaʻai momona-ʻoi aku ka nui o ka calorie e like me
ʻEhia ka nui o nā calorie e ʻai ʻia no ka ʻaina kakahiaka e loaʻa ke kaumaha?
e loaa ke kaumaha Hiki iā ʻoe ke ʻai i 300-500 calories no ka ʻaina kakahiaka. E hoʻomanaʻo, ʻo ka mea kūpono no ka loaʻa ʻana o ke kaumaha, ʻo ia ka ʻai ʻana i 500 mau calorie i kēlā me kēia lā ma mua o ka maʻamau. Inā ʻai ʻoe i 1500 calories e mālama i kou kaumaha, e ʻai i 2000 calories i ka lā e loaʻa ai ke kaumaha.
ʻOʻa ʻolokaHe meaʻai ia a kōkua i ka loaʻa ʻana o ke kaumaha. Oats, waiū, hua, yogurt, etc. Hiki iā ʻoe ke hoʻomākaukau i ka oatmeal ma ka hoʻohui ʻana
hua chia
hua chiaʻOiai ʻo kona nui, ʻo ia kekahi o nā meaʻai momona loa. Hoʻopiha ʻia me ka omega 3 fatty acids, fiber a me ka protein, me nā ʻano micronutrients. Hiki iā ʻoe ke pālua i ka helu calorie ma ka pipi ʻana i ka yogurt a i ʻole ka oatmeal.
Mīkini pīnī
Mīkini pīnīHe kumu waiwai ia o nā ʻano meaʻai like ʻole e kōkua i ka loaʻa ʻana o ke kaumaha olakino. Hiki iā ʻoe ke ʻai i ka pata pīnī ma ka hohola ʻana i ka berena a i ʻole ka hoʻohui ʻana i ka smoothies.
Pulu maloo
ʻOi aku ka nui o nā calorie i nā Prunes no ka loaʻa ʻana o ke kaumaha ma mua o nā plums hou. Loaʻa iā ia ka nui o ka fiber, kahi e hoʻohui ai i ka nui i ka waihona a hoʻomaha i ka constipation. paʻaHiki iā ʻoe ke ʻai ia mea no ka ʻaina kakahiaka ma ka hoʻohui ʻana iā ia i kāu inu smoothie.
Fiku maloʻo
ʻO nā fiku maloʻo he kiʻekiʻe ka calorie a ʻo ia kekahi o nā meaʻai maikaʻi loa no ka loaʻa ʻana o ke kaumaha. Hiki ke ʻai ʻia no ka ʻaina kakahiaka ma ka hoʻohui ʻana i ka oatmeal a i ʻole ka yogurt.
avocado
ʻAʻole like me nā huaʻai ʻē aʻeʻāpalaʻOi aku ka nui o ka calorie. He waiwai nō hoʻi i nā mea kanu pono, nā huaora a me nā minela.
granola
granola Aia i loko o ʻelua mau mea nui. ʻO kēia nā nati a me nā oats. He koho paona maikaʻi loa ia a hāʻawi i ka ikehu.
maia
maiaHe mea maikaʻi ia i ka loaʻa ʻana o ke kaumaha ma ke ʻano he kumu o nā ʻakika olakino. He meaʻai nō hoʻi.
ʻuala
ʻualaManaʻo ʻia ia no ka poʻe makemake e loaʻa ke kaumaha no ka mea he kumu ia o ka carbohydrates a me ka starch. Loaʻa iā ia ka arginine a me ka glutamine, he kumu maikaʻi loa ia o nā ʻakika a me nā waikawa amino.
ka waiuloaʻa nā momona momona e hoʻoikaika i ka ulu ʻana o ka ʻiʻo. Hana ʻia ka protein ma ke ʻano he hale kūkulu no nā ʻiʻo hou. I mea e loaʻa ai ke kaumaha ma ke ʻano olakino, pono ia e lilo i mea inu pono o ka ʻaina kakahiaka.
me ka waiū
He hua waiu ʻono ke kī. He kumu waiwai ia o ka protein a me ka calcium. He kōkua nō hoʻi i ka loaʻa ʻana o ka ʻiʻo lean me ka hoʻoikaika ʻana i nā iwi.
hua
E kūkulu i ka ʻiʻohua He meaʻai maikaʻi loa ia. Kōkua ia i ka loaʻa ʻana o ke kaumaha ma muli o ka hui pū ʻana o ka protein kiʻekiʻe a me nā momona olakino.
ʻO nā meaʻai kakahiaka maikaʻi no ka loaʻa ʻana o ke kaumaha
Sausage a me ka omelet cheese
Kalori - 409
kumuhana
1 hua nui
3 keʻokeʻo hua manu
3 ʻokiʻoki moa sausage
ʻO kahi cube o ka cheese cheese, grated
ka paʻakai
ʻO ka hapalua teaspoon o ka pepaʻeleʻele
2 tīpoki o ka aila ʻoliva
ʻO Korianiana
Pehea la ia?
E kuʻi i ka hua i loko o kahi pola nui me ka paʻakai a me ka pepa.
E wela kaʻaila i loko o ka pā. E hoʻohuli mālie i nā sausages moa i ʻoki ʻia no kahi o 1 mau minuke.
E hoʻololi i nā sausages i kahi pola. E hoʻohui i nā hua i kuʻi ʻia i ka ʻaila hoʻokahi.
E hohola like i nā hua. I ka hapalua o ka moʻa o ka hua, e hoʻohui i nā sausages a me ka paʻakai paʻi.
E hoʻopili i ka hua a e kuke i kahi wela haʻahaʻa no kekahi 20 kekona.
