ʻai tunaHe ʻai no ka wā pōkole kahi e ʻai nui ʻia ai ka tuna. Hoʻonāwaliwali wikiwiki akā paʻa loa a loaʻa kona mau hemahema.
He aha ka ʻai Tuna?
ʻAi me ka tunahe haʻahaʻa-calorie, haʻahaʻa-carb, kiʻekiʻe-protein papaʻai meaʻai i hana ʻia e bodybuilder Dave Draper.
Hiki iā ʻoe ke ʻai i ka tuna me nā meaʻai momona ʻē aʻe, waiwai nui i ka fiber, haʻahaʻa-calorie e mālama i kou ʻono e ola a pale i ke kino mai kahi loli nui.
ʻOiai ua ʻōlelo ʻia e hāʻawi wikiwiki i ke kaumaha,he ʻai haʻaluluKālaka.
Nawaliwali anei ka ai tuna?
ʻO kēia hoʻolālā meaʻai he hoʻolālā paʻa loa e hiki ke hopena i ka pohō kaumaha ma muli o ka haʻahaʻa o ka calorie.
Eia naʻe, hiki i nā meaʻai haʻahaʻa loa i ka calorie ke hōʻino i ke olakino. ʻOi aku ka paʻa ʻana i ka calorie koʻikoʻihoʻolohi i ka metabolism a hoʻopau i ka ʻiʻo nui.
Eia kekahi, ʻo ke kau ʻana i ka calorie koʻikoʻi e hoʻoulu i ka pōloli nui a hoʻonui i ke kaumaha ma hope o ka pau ʻana o ka ʻai.
No ke aha ka ʻai Tuna?
- He meaʻai nui ka tuna. He waiwai ia i nā huaora A, D, E, B6, B1, B2, niacin a me ka folic acid, a loaʻa nā mineral e like me ka hao, calcium, magnesium, phosphorus, potassium, selenium, sodium a me zinc.
- Hoʻopiha ʻia ka tuna me nā polyunsaturated fatty acids (omega-3 fatty acids) e kōkua i ka hoʻohaʻahaʻa ʻana i ke kino. He kumu waiwai hoʻi ia o ka protein kiʻekiʻe. ʻO ka haʻahaʻa haʻahaʻa a me ke kiʻekiʻe o ka meaʻai o ka tuna he meaʻai maikaʻi loa ia no ka pohō kaumaha.
He aha nā pōmaikaʻi o ka ʻai Tuna?
Tuna He kumu olakino ia, haʻahaʻa-calorie o ka protein. nā meaʻai pono e kākoʻo ana i ka puʻuwai, ka lolo a me ka ʻōnaehana palenā ʻakika momona omega-3 ua waiwai i
Eia kekahi, he micronutrient koʻikoʻi kēia iʻa e hāʻawi ana i nā hopena anti-inflammatory a me nā antioxidant a me ke kākoʻo ʻana i ka hana thyroid.seleniumhe kiekie no hoi.
Akā ʻaʻole hāʻawi ka tuna i nā meaʻai āpau e pono ai ko mākou kino. No ka mea, ʻai tunaʻoi aku ka nui o nā pilikia ma mua o nā pōmaikaʻi.
He aha nā pōʻino o ka ʻai Tuna?
ʻai tuna He nui kona mau hemahema, e like me ka haʻahaʻa o ka calorie, ka paʻa loa, a me ka pilikia o ka make ʻana o ka mercury.
ʻAʻole lawa nā calorie i kēia ʻai no ka hapa nui o nā pākeke. Aia i loko o ka pahu tuna he 85-gram he 73 calories, 16.5 grams o ka protein, 0.6 grams o ka momona a me 0 grams o carbohydrates.
Hiki i ka ho'ēmi 'ana i ka calorie ke ho'olohi i ka metabolism, ka nalowale o ka nui o ka 'i'o, ka lawa 'ole o ka mea'ai, a me ka pololi loa.
ʻOiai he iʻa olakino ka tuna, hiki ke loaʻa nā metala kaumaha. ʻO ka ʻai ʻana i ka nui o ka tuna, ʻoi aku ka nui o nā metala kaumaha i ke kino. Hiki i ka make ʻana o Mercury ke hōʻeha nui i ka puʻuwai, nā puʻupaʻa, ka ʻōnaehana pale, a me ka ʻōnaehana nerve.
Ma muli o kona kiʻekiʻe o ka mercury, he meaʻai kūpono ʻole a palekana paha ia e hahai ai.
Pehea e hana ai i ka ʻai Tuna?
Aia ma lalo ka papa inoa o nā lā 3. E like me ka papa inoa i hāʻawi ʻia mea make tuna ʻAʻole pono ʻo ia e ʻai i nā mea ʻē aʻe ma mua o nā mea i ʻōlelo ʻia no 3 mau lā.
ʻAe ʻia ka wai, ka paʻakai, ka pepa, pāpā ʻia nā mea ʻala ʻē aʻe. Hiki iā ʻoe ke ʻai i nā lau ʻai maka, i hoʻolapalapa ʻia a i palai paha. Mai hana i ka meaʻai no nā lā ʻekolu. E kali i hoʻokahi mahina e hana hou.
Papa papa ai o Tuna
1 LA
Saba
1 kīʻaha kope a kī paha
ʻO ka hapalua o ka huaʻala a i ʻole ka hapalua kīʻaha o ka wai hua waina hou
ʻOiai e lilo ana ʻoe i ke kaumaha o ka wai a hoʻomaka koke i ka metabolism a me ka hoʻoneʻe ʻana i ka momona, pono ʻoe e kōkua i ke kino e hoʻomaka e hoʻoheheʻe i ka momona ma o ka hoʻololi ʻana i ke ʻano o ka nohona:
E hahai i ka papaʻai meaʻai
E ʻai i 3-4 mau huaʻai a me nā mea kanu i kēlā me kēia lā. Pono ʻoe e ʻai i nā kumu momona olakino e like me nā nati, nā mea hoʻohui aila iʻa, nā mea hoʻohui huaora E, nā avocados a me nā iʻa. Hōʻalo i ka ʻai ʻana i ka meaʻai ʻino.
Maikaʻi kūʻai
Ma ke kuai naauao e hānai maʻemaʻe ʻAʻole ia he mea pipiʻi. E hōʻalo i ka hele ʻana i ka ʻāpana meaʻai junk o ka supermarket.
E heluhelu i nā lepili no ka ʻike hou aku e pili ana i nā meaʻai pūʻolo. E hōʻalo i nā huaʻai a me nā wai huaʻai. E ʻai i nā huaʻai hou a me nā mea kanu i ka wā hiki.
E aʻo i ka ʻōlelo ʻole i nā meaʻai pono ʻole
He mea hoʻowalewale ka meaʻai maikaʻi ʻole, akā ʻo ia kekahi o nā kumu nui o ka maʻi maʻi momona. ʻO ka ʻōlelo ʻole ʻana i nā meaʻai maikaʻi ʻole e kōkua iā ʻoe e hoʻoikaika a slimmer. Inā hoʻoikaika ʻoe, e ʻike koke ʻoe i nā hopena.
hooikaika mau
E hana maʻa i ka hoʻoikaika kino ma kahi o 3 mau hola o ka pule. Hiki iā ʻoe ke pāʻani i nā haʻuki, aʻo i ka hula a i ʻole hele i ka hale haʻuki. ʻO ka hoʻoikaika kino e hoʻoikaika iā ʻoe a mālama i nā pilikia olakino. E ʻālohilohi ana kou ʻili.
e lawe manawa nou iho
ʻO ke kūkulu ʻana i kahi pilina olakino me ʻoe iho he mea nui e like me nā pilina ʻē aʻe. ʻO ka manawa mālie e noʻonoʻo ai iā ʻoe iho e wehe i nā puka paʻa he nui a hiki iā ʻoe ke ʻike maopopo me ka ʻole o ka hoʻowalewale ʻia e nā poʻe ʻē aʻe. E kōkua ia iā ʻoe e kālailai i kāu mau maʻamau maikaʻi ʻole i kēia manawa a hoʻoholo i kāu mea e pono ai e hana e hoʻololi i ka ʻaoʻao olakino.
Loaʻa ka hiamoe maikaʻi
Hiki ke hoʻonui i ke kaumaha. No laila, pono ʻoe e hiamoe ma kahi o 7 mau hola. E moe i ka wanaʻao a e ala i ka wanaʻao i loaʻa iā ʻoe ka manawa e hoʻomaʻamaʻa a paʻa i ka ʻaina kakahiaka ma mua o ka puka ʻana i waho.
ʻO ka noʻonoʻo ʻana kekahi o nā ala maikaʻi loa e aʻo ai i ka lolo e hoʻokuʻu i ke kaumaha. ʻO ke kaumaha, ka hopohopo, ka ʻoluʻolu a me nā mea ʻino ʻē aʻe e lilo i mea hoʻokō, hauʻoli a me nā manaʻo maikaʻi ʻē aʻe.
E aʻo ʻoe e hoʻomalu i kou mau manaʻo a e ʻoluʻolu ʻoe. E kōkua ka ikehu maikaʻi iā ʻoe e koho i kou ʻano nohona me ka naʻauao, ʻo ia ka mea e kōkua ʻole iā ʻoe e lilo i ke kaumaha.
Nā Manaʻo i ka wā ʻai
- Mai hahai i kēia papaʻai no nā lā ʻoi aku ma mua o ʻekolu lā no ka mea he papaʻai haʻahaʻa calorie.
- E kūkākūkā i kāu kauka ma mua o ka hoʻomaka ʻana i kēia hoʻolālā meaʻai.
- Inā manaʻo ʻoe e hana ana kēia papaʻai a makemake ʻoe e hoʻomau, e hoʻomaha no hoʻokahi pule a laila hoʻomaka hou i kēia ʻai.
Mai hahai i kēia ʻai inā loaʻa iā ʻoe ka gout a me nā pilikia olakino e pili ana i ka waika uric kiʻekiʻe.
No ka mea, ua hoʻololi ʻia ka protein i ka glucose i loko o ke kino ma o ke kaʻina i kapa ʻia ʻo gluconeogenesis (synthesis of glucose mai nā kumu kalapona ʻole), ʻaʻole pono ʻoe e ʻai nui i kēia meaʻai.
ʻO ka nui o ka protein e like me ka nui o ka glucose a loaʻa ke kaumaha inā ʻaʻole hoʻohana ʻia e like me ka ikehu.
Ma ka hopena;
ʻai tuna ʻOiai ʻo ia ka hāʻawi ʻana i ka pohō kaumaha wikiwiki, ʻaʻole ia he hopena hoʻomau a lōʻihi.
Loaʻa iā ia ka lohi o ka metabolism, ka hoʻopau ʻana i ka ʻiʻo, a me ka pilikia o ka make ʻana o ka mercury.
poho kaumaha mau ʻOi aku ka maikaʻi o ke olakino e lilo i ke kaumaha me kahi hoʻolālā meaʻai olakino e hāʻawi ana i nā calorie lawa iā ʻoe a hāʻawi i kahi meaʻai kaulike.
