He aha nā meaʻai e loaʻa ai ke kaumaha? Papa Paona Meaai

Loaʻa i ke kaumahaʻOiai he mea pono ia no ka poʻe wiwi loa, ua like ia me kahi moeʻuhane no ka poʻe e hakakā nei me ko lākou kaumaha nui. 

Nui nā kumu o ke kaumaha. ʻO kekahi kumu nui ka ʻai ʻana i nā meaʻai kiʻekiʻe-calorie. Nui ka momona, ke kō, a me ka paʻakai kekahi mau meaʻai. Hana ʻia kēia mau meaʻai a hoʻohālikelike ʻia me nā mea ʻē aʻe. “nā meaʻai hoʻonui paona wikiwiki” inoa ʻia.

pono "He aha nā meaʻai e loaʻa ai ke kaumaha", e hōʻike ana i kēia mau meaʻai "Ka papa inoa o nā meaʻai e hoʻonui i ke kaumaha" Aia ma laila? "ʻO nā meaʻai wikiwiki loa a loaʻa ke kaumaha"Inā ʻōlelo ʻoe makemake wau e ʻike, aia ʻoe ma ka helu kūpono..

I kēia manawa iā ʻoe  "papa inoa o nā meaʻai a me nā mea inu maʻalahi e hoʻonui i ke kaumaha" He aha kaʻu e hāʻawi ai?

ʻO nā meaʻai a me nā mea inu ʻoi loa ke kaumaha 

• nā mea inu kō

ʻAʻohe meaʻai o nā mea inu ʻono, no laila ke inu ʻoe iā lākou, loaʻa iā ʻoe nā calorie ʻole. I nā huaʻōlelo ʻē aʻe, lawe ʻoe i ka nui o nā calorie me ka ʻole o ka lawe ʻana i nā huaora a me nā minela, ʻaʻole ia e pōmaikaʻi i kou kino, akā e loaʻa iā ʻoe ke kaumaha me ka nui o ka calorie.

Hōʻike nā haʻawina e ʻoi aku ka nui o ka poʻe e inu i ka soda sugary. ʻO ka inu soda kekahi ʻano maʻi diabetes type 2Hoʻonui ia i ka pilikia o ka maʻi puʻuwai a me ke kanesa.

• Kope me ke kō

ke kope He inu ola kino loa ia. Eia nō naʻe, ʻo ka kofe i ʻono ʻia me ke kō a i ʻole ka syrup ka nui o ke kō e like me ke kini o ka cola. Hoʻopilikia pū ia i nā hopena maikaʻi ʻole i ke olakino, e like me ka hoʻonui ʻia ʻana o ka pōʻai pūhaka. 

• Hau Kalima

hana kalepa hau kalimaʻO ka hapa nui o lākou he kiʻekiʻe o ke kō a me ka momona. No laila ice cream "nā meaʻai paona wikiwiki"helu mai. Inā ʻōlelo ʻoe ʻaʻole hiki iā ʻoe ke haʻalele i ka ice cream, e ʻai ia i hoʻokahi manawa a koho i nā mea i loaʻa ma lalo o 15 grams o ke kō no ka lawelawe ʻana i mea olakino. 

• Pizza lawe ʻia

ʻO nā pizza i lawe ʻia mai ka mākeke a i ʻole nā ​​pizza i ʻai ʻia ma nā hale ʻaina meaʻai wikiwiki i waena o nā meaʻai kaulana loa, ʻoi loa i waena o nā ʻōpio a me nā keiki. Ma waho aʻe o ka ʻono, he kiʻekiʻe nō hoʻi ia i ka momona, nā haʻalulu a me nā calorie, no laila "nā meaʻai e loaʻa ai ke kaumaha nui loa"mai Inā makemake ʻoe i ka pizza, e hana ʻoe iā ʻoe iho ma ka home.

• Pāʻina pāʻina

ʻO nā pāpaʻi e like me nā kuki, nā keke a me nā pai he nui ke kō, ka palaoa i hoʻomaʻemaʻe ʻia a me ka ʻaila. He kiʻekiʻe i nā calories a "ka nui o nā meaʻai e hoʻonui i ke kaumaha"mai. 

• Berena keʻokeʻo

ʻO ka berena keʻokeʻo he meaʻai hoʻomaʻemaʻe loa a loaʻa ke kō. glycemic index Hoʻokiʻekiʻe ia i ke kiʻekiʻe o ke kō koko no ke kiʻekiʻe.

Wahi a kekahi noiʻi ʻana, ʻo ka ʻai ʻana i ʻelua mau ʻāpana berena keʻokeʻo i ka lā he 40% ka nui o ka pilikia o ka loaʻa ʻana o ke kaumaha.

Hiki iā ʻoe ke loaʻa nā ʻano berena like ʻole i hiki ke lilo i mea ʻokoʻa i ka berena keʻokeʻo ma nā hale kūʻai a i ʻole nā ​​​​makeke. Palaoa Rye, berena palaoa piha, berena bran kekahi o lakou... 

• Palani Palani a me ka ʻuala

ʻO nā kīkī Farani a me nā kīkī he mau meaʻai ʻai e ʻoliʻoli ʻia e nā poʻe o nā makahiki āpau. Ma ka awelika, 139 grams o ka French fries he 427 calories, e lilo ia i meaʻai calorie kiʻekiʻe. 

ʻO ka momona a me ka paʻakai e hoʻonui i ka pilikia o ka ʻai nui. Ke hoʻohui ʻia nā meaʻai kiʻekiʻe-calorie e like me ke ketchup, hiki iā ʻoe ke helu i ka nui o nā calorie o kahi meaʻai.

E like me ka french fries, kiʻekiʻe ka momona o ka ʻuala, nā haʻahaʻa, a me ka paʻakai. nā meaʻai hoʻonui kaumaha hele mua mai. ʻOi aku ka olakino o ka hoʻolapalapa ʻana a i ʻole ka kuke ʻana i ka ʻuala. 

• Mīkini pīnī

Kūʻai ʻia i loko o nā hue ma nā mākeke pīkī pīkī; aia i loko o ke kō, nā aila ʻaila hydrogenated a me ka nui o ka paʻakai; He hōʻailona kēia no kona olakino. He kiʻekiʻe nō hoʻi i nā calorie a ke kumu i ka ʻai nui ʻana. ʻO ka pīkī pīkī homemade ka mea olakino.

• waiu kokoleka

Koleka ʻeleʻeleHe nui nā pono, e like me ke olakino o ka naʻau a me ka pale ʻana i ka hana o ka lolo. ʻOi aku ka nui o ke kō a me ka momona o ka waiu a me ke kokoleka keʻokeʻo ma mua o ke kokoleka ʻeleʻele. E like me nā ʻai ʻai ʻē aʻe, maʻalahi loa ka ʻai ʻana a me ka ʻono. ʻO ka ʻai nui ka mea e piʻi ai ke kaumaha.

• Wai

Wai ʻike ʻia ʻo ia he koho olakino ma mua o nā mea inu kalapona a me ka soda. Akā ʻo ka hapa nui o nā brands e like me ka nui o ke kō e like me ka soda. Eia kekahi, ʻaʻole i loko o ka wai ka fiber a me nā meaʻai ʻē aʻe i loaʻa i ka hua.

ʻO ka inu ʻana i ka wai nui e hoʻonui i ka pilikia o ka momona, ʻoi aku ka nui o nā keiki. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka hua.

• Nā meaʻai ʻē aʻe i hana ʻia

ʻO nā meaʻai mākaukau ke kumu nui o ka loaʻa ʻana o ke kaumaha. ʻO kekahi mau ʻano meaʻai i hoʻoponopono ʻia he kiʻekiʻe i ka calorie, akā haʻahaʻa i ka waiwai meaʻai. ʻO ka ʻai liʻiliʻi a i ʻole ka ʻai ʻana i nā meaʻai i hana ʻia e pale i ka lawe ʻana i ka calorie pono ʻole. 

• Na inu lama

Loaʻa i nā mea inu ʻona ma kahi o 7 kaloli no ka gram a ke kumu i ka loaʻa ʻana o ke kaumaha maikaʻi ʻole, ʻoi aku ka mānoanoa o ka ʻōpū.

Eia kekahi, ʻaʻohe waiwai o ka waiʻona a he mea pōʻino i ke olakino. ʻO ka mea mahalo, ʻai ka poʻe inu waiʻona i ka meaʻai ʻōpala me ka mea inu ʻona. ʻO ka ʻai ʻana i nā meaʻai momona a me nā meaʻai i hana ʻia me ka waiʻona e hoʻonui nui i ke kaumaha.

He aha nā meaʻai hoʻemi kaumaha?

Mai ko mākou hoʻomaka ʻana e hana i kahi papa inoa, ʻaʻole mākou e hele me ka haʻi ʻole ʻana i nā meaʻai e kōkua ai i ka lilo ʻana o ke kaumaha.

No ka lilo o ke kaumaha, pono ʻoe e ʻai i nā meaʻai momona. He aha kāu ʻōlelo i nā meaʻai momona? ʻO kēia nā meaʻai haʻahaʻa i ka calorie akā kiʻekiʻe i nā huaora a me nā minela. kumuʻiʻo ʻO nā meaʻai e hāʻawi i ka fiber ke kōkua pū i ka hoʻemi kaumaha.

Eia nā meaʻai ʻoi aku ka nui o nā meaʻai, waiwai i ka protein a me ka fiber e kōkua i ka lilo ʻana i ke kaumaha…

• hua

huaHe meaʻai ia e hoʻemi ai i ke kaumaha, ʻoi aku ka nui o ka ʻai ʻana i ka ʻaina kakahiaka. 

Ua hōʻoia nā haʻawina e ʻai liʻiliʻi ka poʻe e ʻai i nā hua no ka ʻaina kakahiaka i nā meaʻai ʻē aʻe o ka lā. Hoʻemi ʻo ia i ke kō koko, hoʻonui i ka naʻau o ka insulin a he hormone pōloli. hormone ghrelinUa ʻōlelo ʻo ia ua hoʻohaʻahaʻa ʻo ia i kona pae.

• ʻOʻa ʻoloka

he pola i ka la Nā ʻoka i ʻōwili ʻia ʻO ka hoʻomaka ʻana e kōkua iā ʻoe e lilo i ke kaumaha. Ua hoʻoholo ʻia ʻo ka poʻe i ʻai i ka palaoa ʻaina kakahiaka no ka ʻaina kakahiaka, hoʻonui lākou i ko lākou māʻona a ʻai liʻiliʻi i nā meaʻai ʻē aʻe o ka lā.

ʻOiai ua like nā calorie ʻelua, ʻoi aku ka nui o ka protein a me ka fiber i ka oatmeal ma mua o ka cereal-based cereal, a he haʻahaʻa hoʻi i ke kō.

• lāʻau ikiʻai wale

mohihi, chickpea, lentila ve peas ʻO ka pūʻulu legume, aia nā meaʻai e like me, hāʻawi i ka satiety a me ka protein a me ka fiber content. Loaʻa iā ia ka fiber soluble, hiki ke hoʻohaʻahaʻa i ka digestion a me ka absorption. 

• Nati

NatiLoaʻa ka protein a me ka fiber, he hopena koʻikoʻi i ke kaumaha o ke kino. Loaʻa pū kekahi i ka momona maikaʻi a me nā meaʻai pono ʻē aʻe. 

Eia nō naʻe, pono e hoʻomanaʻo ʻia ʻo nā nati he mau meaʻai ikaika a me kā lākou ʻike calorie kiʻekiʻe. No kēia, e hoʻolohe i nā ʻāpana, mai ʻai nui.

• avocado

avocadoʻO kahi hua e hāʻawi i ka fiber a me nā momona maikaʻi, ma waena o nā meaʻai ʻē aʻe. He kōkua nō hoʻi i ka hoʻemi kaumaha. Ua hoʻoholo nā haʻawina i hoʻāʻo i kēia ʻoi aku ka wiwi o ka poʻe e ʻai ana i nā avocados ma mua o ka poʻe ʻaʻole. ʻO kaʻoiaʻiʻo, ua emi ka pilikia o ka metabolic syndrome.

ʻO nā avocados kekahi huaʻai calorie kiʻekiʻe. No laila, ʻaʻole pono ʻoe e hoʻonui.

• Nā huaʻai

Kōkua ka fiber i ka hoʻemi kaumaha, a ʻo nā huaʻai he mau meaʻai fiber kiʻekiʻe. Hiki ke ʻai ʻia ma ka hoʻohui ʻana i nā hua i nā meaʻai e like me ka oatmeal, yogurt a i ʻole salad.

• mea kanu kea

broccoli, cauliflower, kāpiki ve Palukela kupu Hoʻonāwaliwali nā mea kanu cruciferous e like me nā lau cruciferous ma muli o ko lākou kiʻekiʻe o ka fiber.

• umauma moa

ʻOiai he kiʻekiʻe ka ʻiʻo i nā calorie, umauma moa Hāʻawi i ka protein olakino a me nā momona. No laila, ʻo ia kekahi o nā meaʻai maikaʻi loa e lilo i ke kaumaha. 

• Pisces

PiscesHe meaʻai maikaʻi loa ia no ka pohō kaumaha. He kiʻekiʻe ia i ka omega 3 fatty acids, waiwai i ka protein a me nā meaʻai olakino.