ʻO nā meaʻai hoʻemi kaumaha e kōkua iā ʻoe e puhi i nā calorie hou aʻe a ʻo ia kou mea kōkua nui i ke kaʻina hana slimming. ʻOiai e ʻai ana, kū kekahi mau meaʻai i meaʻai hoʻemi kaumaha. Nīnau ʻoe no ke aha? He haʻahaʻa ka calorie kekahi. ʻO kekahi mau meaʻai hoʻi e hoʻemi ʻia kā mākou ʻai ʻana ma muli o ko lākou ʻano māʻona.
ʻAʻole lawa ka ʻai ʻana i kekahi mau meaʻai e lilo ai ke kaumaha ma ke ʻano olakino. Pono kākou e ʻai i ka hui pū ʻana o nā meaʻai i loaʻa i nā meaʻai macro a me nā micronutrient i loko o ka māhele kaulike. Eia kekahi, ʻo ka fiber a me ka protein nā mea nui ʻelua e pono ke loaʻa i nā meaʻai i ka wā o ka slimming kaʻina. No ka mea, paa laua. Ma muli o kēia mau hiʻohiʻona, hiki iā ʻoe ke nānā i ka papa inoa o nā meaʻai nāwaliwali ma lalo nei.
Nā meaʻai hoʻemi kaumaha
nā meaʻai hoʻemi kaumaha
hua
ʻO ka hua manu he meaʻai kūpono ke kau ma luna o ka papa inoa o nā meaʻai hoʻemi kaumaha.
Kōkua ia e lilo i ke kaumaha ma muli o kona kiʻekiʻe o ka protein.
Loaʻa pū kekahi i nā momona olakino.
Me kēia mau hiʻohiʻona, mālama ia i ka piha no ka manawa lōʻihi.
He meaʻai haʻahaʻa calorie nō hoʻi ia. ʻOkoʻa ka calorie o ka hua manu ma waena o 70-80 calories, ma muli o kona nui.
ʻO ka mea nui o nā mea a pau hua He meaʻai pono. Loaʻa nā meaʻai a pau i ka yolk o ka hua.
nā lau ʻōmaʻomaʻo
Kāpena, spinach, turnip, spring onion. ʻO nā lau ʻōmaʻomaʻo e like me ka letus he meaʻai hoʻemi kaumaha.
Loaʻa i kēia mau huaʻai kekahi mau waiwai e kōkua i ka hoʻemi kaumaha. He haʻahaʻa lākou i loko o nā calorie a me nā kalapona a loaʻa ka nui o ka fiber.
nā lau ʻōmaʻomaʻoHāʻawi ia i nā calorie liʻiliʻi no ka haʻahaʻa haʻahaʻa o ka ikehu.
He meaʻai ia no ka mea he nui nā ʻano huaora, nā minerala a me nā antioxidants. Kōkua lākou i ka puhi ʻana i ka momona.
Salemona
Salemona ʻO ka iʻa ʻaila e like me ka iʻa he olakino maikaʻi loa. Kōkua ia iā ʻoe e piha no ka manawa lōʻihi.
Loaʻa i ka Salmon ka protein kiʻekiʻe me nā momona maikaʻi. Aia nō i loko o nā ʻano meaʻai like ʻole.
Ma keʻano laulā, nui ka iodine i ka iʻa a me ka iʻa. Pono kēia meaʻai no ka thyroid e hana a he mea nui ia no ka mālama ʻana i ka metabolism olakino. Inā ʻaʻole hiki i ka thyroid ke hana i kāna hana, loaʻa iā mākou nā pilikia olakino, ʻoi aku ka pilikia kaumaha.
He mea maikaʻi nō hoʻi ʻo Salmon i ka hoʻohaʻahaʻa ʻana i ka mumū o ke kino e hoʻonui ai i ke kaumaha. No ka mea, hāʻawi ia i ka omega 3 fatty acids e hōʻemi i ka mumū.
ʻO ka mackerel, trout, sardines, herring a me nā ʻano iʻa ʻaila ʻē aʻe kekahi ʻano iʻa i ʻike ʻia ma ke ʻano he meaʻai hoʻemi kaumaha.
mea kanu kea
Ma waena o nā mea kanu cruciferous broccoli, pua puaʻa, kāpī a me ka ulu ʻana o Brussels. E like me nā mea kanu ʻē aʻe, he kiʻekiʻe lākou i ka fiber. Loaʻa iā ia nā waiwai paʻa. Eia kekahi, ʻo ia mau mea kanu ka nui o ka protein.
Me kēia mau hiʻohiʻona, lawe lākou i ko lākou wahi i waena o nā meaʻai hoʻemi kaumaha.
ʻOiai ʻaʻole lākou i kiʻekiʻe i ka protein e like me nā meaʻai holoholona a i ʻole nā legumes, aia lākou i kahi pākēneka kiʻekiʻe o ka protein ma mua o ka hapa nui o nā mea kanu.
Loaʻa i nā meaʻai nui, nā mea kanu cruciferous nā pono olakino, e like me ka pale ʻana i ka maʻi kanesa.
ʻO ka pipi ʻiʻo a me ka umauma moa
ʻAʻole maikaʻi nā ʻiʻo i hana ʻia e like me ka sausage, sausage, salami a me ka puaʻa. ʻAʻole hoʻi e kōkua i ka lilo kaumaha.
Akā, ʻo ka ʻiʻo ʻulaʻula i hoʻoponopono ʻole ʻia he mau pono puʻuwai.
ʻO ka ʻiʻo ʻulaʻula kekahi meaʻai aloha no ka pohō kaumaha no ka mea he kiʻekiʻe i loko o ka protein.
ʻO ka protein ka meaʻai nui loa no ka pohō kaumaha. ʻO ka meaʻai kiʻekiʻe i ka protein hiki iā ʻoe ke puhi i nā calorie hou aʻe i ka lā.
No kēia kumu, hiki iā mākou ke hoʻokomo i ka pipi wīwī a me ka moa i waena o nā meaʻai hoʻemi kaumaha.
ʻuala paila
ʻO ka ʻuala keʻokeʻo ka meaʻai hope loa a mākou e noʻonoʻo ai i waena o nā meaʻai hoʻemi kaumaha. Akā, no ka mea aia kekahi mea e like me ka ʻai ʻuala, pono i kēia meaʻai nā waiwai e kōkua i ka hoʻemi kaumaha.
ʻOiaʻiʻo, he meaʻai olakino a nāwaliwali ka ʻuala ke kuke ʻia me nā ʻano e like me ka paila. Loaʻa i loko o kēlā me kēia ʻano meaʻai e pono ai ke kino, ʻoiai he liʻiliʻi.
ʻO ka ʻuala i hoʻolapalapa ʻia e hoʻopiha iā ʻoe no ka manawa lōʻihi a hoʻemi ʻoe i ka ʻai.
Ma hope o ka hoʻolapalapa ʻana i ka ʻuala, e maʻalili no kekahi manawa. E hana ia i ka nui o ka starch kū'ē ma hope o kekahi manawa.mākū kūʻēHe mea like me ka fiber me nā pōmaikaʻi e like me ka pohō kaumaha.
ʻO ka ʻuala, ka ʻuala, a me nā hua aʻa ʻē aʻe, ua like ka hopena me ka uala keʻokeʻo ma kēia ʻano.
Tuna
ʻO ka tuna kekahi meaʻai haʻahaʻa i ka calorie a kiʻekiʻe i ka protein. He iʻa maʻemaʻe, no laila ʻaʻole nui ka ʻaila.
ʻO ka tuna kahi meaʻai kaulana i waena o nā poʻe bodybuilders a me nā ʻoihana hoʻoikaika kino. No ka mea, ʻo ka mālama ʻana i ka protein kiʻekiʻe e hōʻemi i ka nui o nā calorie a me ka momona.
e like me ka pī, ka moa, ka lentillegume Aia ia ma waena o nā meaʻai hoʻemi kaumaha.
He kiʻekiʻe kēia mau meaʻai i ka protein a me ka fiber, ʻelua mau meaʻai e hāʻawi ai i ka māʻona. Eia kekahi, kākoʻo lākou i ka hoʻoemi kaumaha no ka mea aia lākou i ka starch kūpaʻa.
sopa
ʻO ka ʻai ʻana i nā meaʻai me ka haʻahaʻa haʻahaʻa o ka ikehu hiki iā ʻoe ke lawe i nā calorie liʻiliʻi. ʻO ka hapa nui o nā meaʻai haʻahaʻa haʻahaʻa he mau meaʻai i loaʻa ka nui o ka wai, e like me nā mea kanu a me nā huaʻai.
Ke inu ʻoe i ka sopa, loaʻa iā ʻoe ka wai.
Ua hoʻoholo kekahi mau haʻawina ʻo ka inu ʻana i ka sopa ma mua o nā meaʻai paʻa e kōkua iā ʻoe e piha a alakaʻi i nā calorie liʻiliʻi.
avocado
avocadoʻOiai he kiʻekiʻe i nā calorie, loaʻa ia i nā meaʻai hoʻemi kaumaha. No ka mea, kōkua kekahi o kāna mau hiʻohiʻona e lilo i ke kaumaha.
ʻOiai ʻo ka hapa nui o nā huaʻai he kiʻekiʻe i ka carbohydrate, ʻoi aku ka nui o nā avocados i nā momona olakino.
ʻoi aku ka momona monounsaturatedʻakika ʻoleicLoaʻa i kahi nui nui.
ʻOiai he ʻaila ka nui, ʻaʻole ia e like me kā mākou e manaʻo ai no ka mea he nui ka wai.
Loaʻa pū kekahi i nā meaʻai koʻikoʻi, me ka fiber a me ka potassium.
ʻO ka lawe ʻana i ka ʻāpala cider winika me ka ʻai nui i loko o nā carbohydrates e maʻona ai.
Wahi a kahi noiʻi o ka poʻe paʻakikī, ʻo ka inu ʻana i ka 12 a i ʻole 15 mL o ka apple cider vinegar i kēlā me kēia lā no 30 pule i hopena i ke kaumaha o 2.6-3.7 kg.
ʻO Fındık
ʻOiai he kiʻekiʻe ka nui o ka ailahua kukuiAia ia ma waena o nā meaʻai hoʻemi kaumaha. No ka mea, aia ka nui o ka protein, fiber a me nā momona olakino.
Ua hōʻike ʻia nā haʻawina ʻo ka ʻai ʻana i nā nati e hoʻomaikaʻi i ke olakino metabolic a kōkua pū i ka hoʻemi kaumaha.
ʻO ka manaʻo e noʻonoʻo ʻia i ka wā e ʻai ai i nā hazelnuts ʻaʻole ia e ʻai nui. ʻOi aku ka nui o nā calorie.
palaoa piha
ʻO ka cereals ka meaʻai mua loa e wehe ʻia mai ka papa inoa meaʻai ma ke kaʻina hana hoʻemi kaumaha. Akā aia kekahi mau ʻano olakino olakino a kōkua i ka lilo ʻana o ke kaumaha.
ʻO nā kīʻaha holoʻokoʻa e hāʻawi ana i kēia mau waiwai he waiwai i ka fiber a hāʻawi pū kekahi i kahi protein maikaʻi.
Loaʻa i ka oats ka beta-glucan, ka fiber soluble, e hāʻawi ana i ka māʻona a hoʻomaikaʻi i ke olakino metabolic.
Loaʻa i ka laiki, ʻeleʻele a me ke keʻokeʻo, ka nui o ka starch kūpaʻa, ʻoiai ke ʻae ʻia e maʻalili ma hope o ka kuke ʻana.
Inā ʻoe ma ka ʻai haʻahaʻa haʻahaʻa, pono ʻoe e pale i nā kīʻaha no ka mea he kiʻekiʻe lākou i nā kaʻa.
kekahi pahūpahū
pepa chilipono no ka poho kaumaha. Loaʻa iā ia kahi mea i kapa ʻia ʻo capsaicin, e kōkua ana i ka puhi ʻana i ka momona ma o ka hōʻemi ʻana i ka ʻai.
Kūʻai ʻia kēia mea ma ke ʻano hoʻohui. He mea maʻamau ia i loaʻa i ka nui o nā mea hoʻohui paona paona pāʻoihana.
Nā huaʻai
ʻO nā huaʻai, aia nā hiʻohiʻona a pau o nā meaʻai hoʻemi kaumaha, e maʻalahi ke lilo i ke kaumaha.
ʻOiai aia i loko o ke kō, he haʻahaʻa ka ikehu.
Eia kekahi, ʻo ka fiber i loko o kāna ʻike e kōkua i ka pale ʻana i ke kō mai ka laha wikiwiki ʻana i ke kahe koko.
grapefruit
Ma waena o nā hua e hoʻemi ana i ke kaumaha, ʻo ka hua e hoʻohālikelike nui ʻia ʻo ia ka grapefruit. No ka mea, ua aʻo pololei ʻia kona hopena i ka pohō kaumaha.
Ma kahi noiʻi o 91 poʻe momona, ʻo ka poʻe i ʻai i ka hapalua o ka hua waina hou ma mua o ka ʻai ʻana, ua nalowale ka 12kg o ke kaumaha ma kahi o 1.6 mau pule.
grapefruit ʻO ia hoʻi ka hopena i ka hoʻemi ʻana i ka pale ʻana i ka insulin.
No laila, e ʻai i ka hapalua hola ma mua o ka ʻai ʻana i mea e ʻoi aku ka māʻona a hoʻohaʻahaʻa i kāu calorie i kēlā me kēia lā.
hua chia
hua chia Loaʻa iā ia he 30 grams o nā carbohydrates no 12 grams; he huina kiekie loa keia. Eia naʻe, he fiber ka 11 grams o kēia nui. ʻO ia ke kumu o ka hua chia kekahi o nā kumu maikaʻi loa o ka fiber.
Ma muli o kona ʻano fiber, hiki i nā hua chia ke komo i ka 11-12 manawa o kona kaumaha i ka wai. Huli ia i mea like me ka gel a hoʻonui i ka ʻōpū.
Ua hōʻike ʻia kekahi mau haʻawina e kōkua nā hua chia e hōʻemi i ka ʻai.
yogurt piha momona
Hiki i ka Yogurt ke hoʻoikaika i ka hana ʻōpūbacteria probiotic Inā loaʻa.
Hiki i ke olakino ʻōpū ke kōkua i ka pale ʻana i ka leptin a me ka mumū, ke kumu nui o ka momona.
E hoʻohana i kāu makemake no ka yogurt piha momona. ʻO ia no ka mea e hōʻike ana nā haʻawina ʻo ka momona piha, ʻaʻole ka momona haʻahaʻa, hoʻohaʻahaʻa ka yogurt i ka pilikia o ka momona a me ka maʻi diabetes type 2 i ka manawa.
Nā mea e hana ai no ka pohō kaumaha
He pilikia mau ka nui o ke kaumaha, ʻoi aku ka nui o nā wahine. Manaʻo lākou e nānā i ka lahilahi ma nā manawa kūikawā e like me ka male ʻana a me nā lā hoʻomaha, a i ʻole makemake lākou e lilo i ke kaumaha ma muli o nā pilikia olakino.
ʻOiai ʻaʻole he mea maʻalahi ka lilo ʻana i ke kaumaha i kēlā me kēia kūlana, ʻo ka mea nui ma ʻaneʻi ʻo ia ke olakino olakino. Ua kamaʻilio mākou e pili ana i nā meaʻai hoʻemi kaumaha ma luna. I kēia manawa, e kamaʻilio kākou e pili ana i nā maʻalea o ka hoʻemi kaumaha.
ʻAʻole hiki iā mākou ke lilo i ke kaumaha ma ka ʻai ʻana i nā meaʻai slimming, ʻeā? Aia kekahi mau mea e hana ai e lilo ke kaumaha ma ke ʻano olakino. Pela i ka mea?
E hahai i ka meaʻai kaulike
Hiki iā ʻoe ke lilo i ke kaumaha me ka wikiwiki, palekana a me ke olakino me kahi papahana meaʻai kahi e ʻai ʻia ai nā meaʻai macro a me ka micro ma ke ʻano kaulike.
E haʻalele i nā meaʻai haʻalulu i ʻole e hoʻihoʻi i nā kiloka ʻekolu āu i nalowale ai e like me ʻelima kilo.
E hoʻohui i kahi papahana meaʻai kaulike me kahi papahana hoʻoikaika mau. Hiki iā ʻoe ke lilo i ke kaumaha me ka wikiwiki a me ke olakino.
ʻO nā huahana meaʻai i hoʻomākaukau ʻia i hoʻopaʻa ʻia, ʻoiai he kūpono, ʻaʻole kūpono ia no ka hoʻemi kaumaha o ka wā lōʻihi.
ʻAʻole ʻoe e māʻona ma hope o ka ʻai ʻana i nā huahana meaʻai.
Akā, ʻo ka cheese, he mea olakino a kūlohelohe.yogurt,strawberries E ʻai i nā meaʻai haʻahaʻa i ka calorie, e like me nā meaʻai hoʻemi kaumaha.
E ʻoki i ke kō a me ka mākiko
ʻAʻole pono e hoʻokomo ʻia nā meaʻai kō a me ka starchy i ka papahana meaʻai. No laila hiki iā ʻoe ke lilo i ke kaumaha me ka wikiwiki a me ka maʻalahi.
ʻO nā meaʻai momona a me nā starches e hoʻoulu i ka huna ʻana o ka insulin, ka hormone mālama momona nui i loko o ko mākou kino. ʻO kēia ke kumu o ka loaʻa ʻana o ke kaumaha ma mua o ke kaumaha.
Ke emi iho ka insulin i loko o ke koko, ua maʻalahi ka momona o ko mākou kino mai ka hale kūʻai momona a puhi koke.
Ma lalo oʻelima aʻeono paha hola o ka hiamoe e hoʻololi i ka hormonal, no lailaʻaʻoleʻoe e lilo i ke kaumaha ma kēia hihia.
ʻO ka luhi ka mea e hoʻoulu ai i kou makemake e ʻai.
E hele i ke ahiahi
E makemake i nā hele wāwae ahiahi e like me ka hoʻoikaika kino.
No laila, wikiwiki ka metabolism, e lohi ana i ke ahiahi.
E hiamoe maikaʻi nō hoʻi ʻoe i ka pō.
neʻe aku
E hana i wahi nou iho me kāu hana i kēlā me kēia lā. Nui nā ala e hana ai i kēia.
Hiki iā ʻoe ke haʻalele i ke kaʻa kaʻa ma mua a hele i kāu huakaʻi, hiki iā ʻoe ke hana ma ka māla a i ʻolehome hoʻomaʻemaʻe Hiki iā ʻoe ke puhi i nā calorie keu.
Hana i nā hana like ʻole
ʻO ka hoʻāʻo ʻana i nā ʻano hoʻoikaika kino kekahi o nā ala maikaʻi e lilo koke ai ke kaumaha me ke olakino.
Inā ʻaʻole ʻoe makemake i ka hana ʻana i loko o ka hale haʻuki, makemake paha ʻoe e noʻonoʻo i kahi koho ʻē aʻe, e like me ka hoʻoikaika kino kime a i ʻole ka papa hula.
Ma waho aʻe o kēlā, hiki iā ʻoe ke hana i kekahi mau hana waho e like me ka holo paikikala, hiking, hiki ke kōkua i ke kino e hana maikaʻi.
E kōkua ka hoʻoikaika kino iā ʻoe e mālama i ka nui o ka ʻiʻo a me ka lilo ʻana o ke kaumaha.
Mai hooikaika nui
ʻO kekahi o nā mea e hana ai e lilo i ke kaumaha, ʻaʻole ia he hoʻoikaika kino.
He hewa ka noʻonoʻo ʻana ʻo ka hana ʻana i nā hoʻoikaika kino e lilo koke ʻoe i ke kaumaha.
He mea koʻikoʻi ka hoʻoikaika kino no ka pohō kaumaha, akā ʻōlelo ka poʻe loea hiki ke hoʻihoʻi i ka nui.
Pono ka papahana meaʻai me 80% meaʻai a me 20% hoʻoikaika kino.
Eʻai i nā huaʻai a me nā mea kanu me ka nui o ka wai
Inā ʻai ʻoe i nā meaʻai momona i ka wai, e ʻai ʻoe i nā calorie liʻiliʻi. He mea pono i ka lilo ʻana o ke kaumaha. E emi ana ka pololi a me ka makewai.
E like me ka noiʻi, zucchini, kukama a me ka'ōmatonā meaʻai me ka nui o ka waiua hōʻike i ka hoʻemi ʻana i ka calorie intake.
Mai ʻai mau i ka salakeke
Kū'ē i ka manaʻo nui, ʻaʻole paha he koho maikaʻi ka saladi no ʻoe.
Salama ʻAʻole hiki iā ia ke kōkua i ka hoʻopau ʻana i nā hormones pōloli no ka mea ʻaʻole i lawa nā kalapona.
Ma kahi o ka saladi, hiki iā ʻoe ke koho i kahi sopa momona a i ʻole nā lentil i nā greens,chickpea, hiki ke hoʻohui i nā pī.
E hōʻalo i nā nati kiʻekiʻe-calorie
Ma muli wale nō o ke olakino o ka meaʻai, ʻaʻole ia he manaʻo e ʻai nui ʻoe.
ʻO ka ʻai ʻana i ka berena ʻai holoʻokoʻa ma mua o ka berena keʻokeʻo, me ka hoʻohana ʻana i nā momona holoholona ma mua o ka aila mea kanu, a ʻo ka ʻai ʻana i nā nati ma mua o ka ʻōpala he mau koho olakino.
ʻAʻole naʻe lākou he mau calorie haʻahaʻa. No laila, pono e hana pono i ka mana o ka ʻāpana.
mai ʻai kakahiaka
He ʻoiaʻiʻo, pono e ʻai ʻia i ke ahiahi i mea e emi ai ke kaumaha. Eia naʻe, pono ʻoe e hoʻonohonoho i kāu manawa pāʻina ahiahi e like me kou manawa moe.
ʻo kahi laʻana; ʻAʻole kūpono ke hele i kahi moe i ka hola 11 o ka pō e ʻai i ka ʻaina ahiahi i ka hola 6 am. Pono hou ke kino i ka wahie.
No kēia kumu, hiki i ka pāʻina ahiahi ke pale aku i nā meaʻai momona-calorie hiki ke ʻai ʻia ma 11 i ka pō.
mai noho mehameha
Hōʻike nā haʻawina ʻoi aku ka maʻalahi o ka poʻe i kākoʻo ʻia e ka ʻohana a i ʻole nā hoaaloha.
E ʻimi i kekahi e kākoʻo iā ʻoe iho. Hiki iā ʻoe ke lilo i lālā o nā ʻaha kūkā pūnaewele a lilo i ke kaumaha me nā hui meaʻai.
Mai hoʻokuʻu i nā meaʻai
Pono e hānai ʻia ka metabolism i kēlā me kēia 4-5 mau hola e mālama i kāna hana.
No laila, e ʻai i kēlā me kēia ʻai, ʻoiai inā ʻoi aku ka liʻiliʻi ma mua o ka hoʻokuʻu ʻana i ka ʻai.
E hana i ka pakuhi meaʻai i kēlā me kēia lā
Ua ʻike ʻia kahi haʻawina ʻo ka poʻe i mālama i ka pakuhi o kēlā me kēia lā ua nalowale ʻelua ke kaumaha.
Wahi a nā mea noiʻi, ʻo ke kākau ʻana i nā meaʻai i ʻai ʻia i hoʻonui i ke kuleana a no laila ʻoki nā mea komo i nā calorie.
E kākau i kāu meaʻai a me nā calorie ma o ka hoʻomākaukau ʻana iā ʻoe iho i kahi palapala meaʻai i kēlā me kēia lā.
No ka wai
mea inu kalapona, hoʻonui ka wai i hoʻomākaukau ʻia i ka calorie i kēlā me kēia lā.
Kōkua ka wai i ka mālama ʻana i ka ʻai.
Ua hoʻoholo ʻia ʻo ka poʻe i inu i nā kīʻaha wai ʻelua me ka ʻai ʻole i lawe ʻia he 2 calories i emi iho.
ʻO ka inu ʻana i ke kī ʻōmaʻomaʻo i kēlā me kēia lā he mea maikaʻi ia no ke olakino a me ke kōkua ʻana i ka lilo ʻana o ke kaumaha. No ka mea, kōkua ia e pale a ho'ōla i nā maʻi he nui.
ʻai ma ka hale
ʻOi aku ka caloric o nā meaʻai āu e ʻai ai ma ka home.
Ke ʻai ʻoe i waho, e ʻai i ka hapalua a hoʻopaʻa i ka hapa ʻē aʻe.
ʻO ka meaʻai olakino e pono ai ka momona liʻiliʻi. Pono nā ʻano ʻaila kūpono.
ʻO ka hoʻemi ʻana i ka momona ʻaʻole ia he haʻalele i kāu mau meaʻai punahele. Hiki iā ʻoe ke kuke i kāu meaʻai punahele ma ka ʻimi ʻana i nā ala hou.
E nānā i nā ʻōlelo aʻoaʻo e hōʻemi i nā meaʻai momona a momona:
E hoʻomoʻi i kāu mau meaʻai me nā mea ʻala ke pono ʻoe e hoʻohana i nā ʻuala. He kiʻekiʻe nā kīʻaha i loko o nā calorie a me ka momona.
Ma mua o ka hoʻohana ʻana i ka margarine, makemake i ka pata.
E ho'āʻo i kāu kīʻaha lemona wale nō me ka aila ʻaila ʻole.
E hoʻohana i ka yogurt inā pono ʻoe e hoʻohana i ka ʻuala a i ʻole ka mayonnaise, ketchup.
E hoemi i ka nui o ka momona momona. No kēia, koho i ka pata ma kahi o ka ʻaila ʻaila a i ʻole ka margarine.
E hoʻololi i kāu waiu waiu me ka waiū semi-skimmed a i ʻole ka waiū.
I ke kūʻai ʻana i ka ʻiʻo ʻulaʻula, e koho i nā wīwī. ʻOiai he ʻaila, ʻoki ʻia nā ʻāpana ʻaila ma hope o ka kuke ʻana. E hoʻomaʻemaʻe i ka ʻili o ka moa ma mua a ma hope paha o ka kuke ʻana.
E hoʻomoʻa i ka meaʻai āu e palai ai i ka umu. E hana i ka ʻiʻo, ka moa, nā kīʻaha iʻa ma luna o ka pā bakena a i ʻole ke kālua.
E hoʻohana i ka skillet non-stick e pale aku ai i ka hoʻohana ʻana i ka ʻaila hou i ka wā e kuke ai.
Inā pono ʻoe e hoʻohana i nā hua, e hoʻohana i ʻelua hua manu keʻokeʻo ma mua o hoʻokahi.
hele i ka meaʻai meaʻai
Inā ʻoe e hoʻolālā e lilo i ke kaumaha a makemake ʻoe e hoʻomalu iā ʻoe iho i kēia kaʻina hana, hiki iā ʻoe ke hele i kahi meaʻai.
Hiki iā ʻoe ke lilo i ke kaumaha maʻalahi no ka mea e alakaʻi iā ʻoe i ka meaʻai a me ka hana ʻana i kahi mana mana ma luna ou.
Loaʻa nā manaʻolana kūpono
E hoʻokō pono kāu mau manaʻo. “Makemake au e lilo i 10 kilo i ka mahinaInā hoʻonoho ʻoe i kahi pahuhopu e like me ” a hoʻoikaika ʻoe iā ʻoe iho e lilo koke ke kaumaha, e hāʻule ana kāu hoʻolālā meaʻai olakino.
Ua ʻike nā mea noiʻi ʻo ka poʻe obese e manaʻo nei e lilo ka nui o ke kaumaha e haʻalele i ka papahana meaʻai olakino i loko o 6-12 mau mahina.
ʻO ka hoʻonohonoho ʻana i kahi pahuhopu ʻoi aku ka ʻoiaʻiʻo a hiki ke hoʻokō ʻia e kōkua iā ʻoe e hele ma kou ala me nā ʻanuʻu kūpaʻa a paʻa ʻole me ka hoʻonāwaliwali.
noho hooikaika
E hana i ka papa inoa o kāu mau kumu e hoʻomanaʻo ai i ke kumu e hoʻāʻo ai ʻoe e ʻai i ka meaʻai olakino a hoʻemi i ke kaumaha, a e kau i kahi āu e ʻike ai i nā manawa a pau.
E nānā i kēia i ka wā e pono ai ʻoe i ka hoʻoikaika.
E mālama i nā meaʻai pono ʻole i waho o ka hale
Inā hoʻopuni ʻia ʻoe e nā meaʻai ʻōpala, ʻoi aku ka paʻakikī iā ʻoe e lilo i ke kaumaha.
Mai loaʻa nā meaʻai like ʻole ma ka home e hiki ke keʻakeʻa i kāu mau meaʻai a me nā pahuhopu ʻai olakino.
"Mai ʻōlelo "a pau a ʻaʻole ʻole"
ʻO ke keʻakeʻa nui loa i ka loaʻa ʻana o ka meaʻai maikaʻi a me ke ʻano o ke ola ʻana he noʻonoʻo ʻeleʻele a keʻokeʻo. Inā ʻai nui ʻoe i ka ʻaina kakahiaka a haʻalele i kāu mau pahuhopu, mai hoʻomau i ka ʻai pono ʻole no ke koena o ka lā, me ka noʻonoʻo ua hala ʻoe i ke kumu.
Pono ʻoe e ʻōlelo "No hea mai ka poho, loaʻa ka waiwai" a hoʻāʻo e mālama i ke koena o ka lā.
Lawe i nā meaʻai maikaʻi
Ke haʻalele ʻoe i ka home no ka manawa lōʻihi, lilo ia i mea paʻakikī ke hoʻomau i kāu meaʻai.
Ke pololi loa ʻoe i ka hele ʻana, e mālama i nā meaʻai hikiwawe a olakino e like me nā ʻalemona a me nā hazelnuts me ʻoe e ʻai a mālama i kou ʻai.
Mai ʻae i ka huakaʻi e hoʻokaʻawale iā ʻoe
Inā ʻoe e hele nei no ka ʻoihana a i ʻole ka leʻaleʻa, ʻo ka hele ʻana ma waho o ka wahi noho he mea paʻakikī ke pili i ke ʻano ola olakino. No keia;
E noiʻi i nā hale ʻaina a me nā hale kūʻai ma mua o ka manawa.
E hoʻomaka i kou lā me ka ʻaina kakahiaka nui protein
Inā ʻoi aku ka maikaʻi o kāu ʻai mua a loaʻa i ka nui o ka protein, ʻoi aku ka maikaʻi o ka mālama ʻana i ke kiʻekiʻe o ke kō koko a ʻaʻole ʻai nui i ke koena o ka lā.
I loko o kahi noiʻi, ʻoi aku ka liʻiliʻi o nā calorie i ʻai ʻia e nā wahine momona i ʻai i ka liʻiliʻi o 30 grams o ka protein no ka ʻaina kakahiaka ma mua o ka poʻe i ʻai i ka ʻaina kakahiaka haʻahaʻa.
Mai hoʻokuʻu i ka ʻaina kakahiaka e mālama i ka manawa.
E ʻike pono e hoʻololi i kāu mau maʻamau
Mai hoʻonāwaliwali inā lōʻihi ka lōʻihi ma mua o ka mea i manaʻo ʻia e hoʻololi i kou ola olakino hou.
Ua ʻike nā mea noiʻi he 66 mau lā e hoʻolilo i kahi ʻano hou i mea maʻamau. ʻO ka hopena, e lilo ka meaʻai olakino a me ka hoʻoikaika maʻamau.
ʻAʻole maʻalahi ka haʻihaʻi ʻana i nā hana maʻamau a ʻai i ka meaʻai olakino a lilo ke kaumaha. Me ka ʻai ʻana i nā meaʻai e hoʻemi i ke kaumaha, e hoʻolohe i nā mea e pono ai ke hana e lilo ai ke kaumaha ma ke ʻano olakino. Inā ʻoe e hoʻāʻo e lilo i ke kaumaha, e hoʻololi i ke ʻano o ka nohona ma mua o kahi maʻamau.
