ʻai hua manuhe meaʻai maʻamau kaulana e hoʻohiki wikiwiki ana i ka hoʻemi kaumaha. E like me ka manaʻo o ka inoa, ʻo ka ʻai ka ʻai ʻana i kekahi mau lawelawe o nā hua i hoʻolapalapa ʻia i ka lā me nā protein lean ʻē aʻe, nā huaʻai non-starchy a me nā hua haʻahaʻa-carb.
ʻai hua manuʻOiai ua ʻōlelo ʻia e kōkua i ka hoʻēmi kaumaha, ʻaʻole hiki ke hoʻomau ʻia no ka mea he paʻa loa a paʻakikī ke hahai.
ma ka ʻatikala "pehea e hana ai i ka meaʻai hua moa", "he aha nā pōmaikaʻi a me nā pōʻino o ka ʻai hua manu" E pane kāua i kāu mau nīnau.
He aha ka meaʻai hua manu?
ʻai hua moa pailahe papahana meaʻai e pili ana i ka puke 2018 na Arielle Chandler.
ʻOiai he nui nā ʻano like ʻole o ka meaʻai, ʻo ia ka mea maʻamau i kēlā me kēia ʻai hua a i ʻole ʻano ʻano protein wīwī ʻē aʻe, nā huaʻai ʻai ʻole-starchy, a me hoʻokahi a ʻelua ʻāpana o nā huaʻai haʻahaʻa haʻahaʻa i ka lā.
Wahi a ka mea nāna i hana i ka meaʻai, hiki i kēia ʻano ʻai haʻahaʻa haʻahaʻa haʻahaʻa ke kōkua iā ʻoe e lilo i 2kg i loko o 11 pule wale nō.
Ma waho aʻe o ka hoʻoikaika ʻana i ka pohō kaumaha, ʻōlelo ʻia ka meaʻai e hoʻomaikaʻi i ke kōpaʻa koko, pōmaikaʻi i ke olakino o ka maka, a hāʻawi i nā meaʻai e hoʻoikaika ai i nā iwi, lauoho, a me nā kui.
Pehea e hana ai i ka meaʻai hua moa?
ʻai hua moa pailaHāʻawi i kekahi mau meaʻai no kēlā me kēia ʻai o ka lā a ʻaʻohe mea ʻai ma waena.
No ka ʻaina kakahiaka, pono ʻoe e ʻai ma ka liʻiliʻi ʻelua mau hua manu, ʻo ka lawelawe ʻana i nā mea kanu ʻai ʻole e like me nā tōmato, a me nā huaʻai haʻahaʻa e like me ka huaʻala.
Pono ka ʻaina awakea a me ka ʻaina ahiahi me nā huaʻai ʻole starchy a me kahi lawelawe liʻiliʻi o nā hua manu a i ʻole kekahi ʻano protein lean, e like me ka moa a iʻa paha.
ʻOiai ʻaʻole koi ʻia ka hoʻoikaika kino ma ke ʻano he ʻāpana o ka hoʻolālā, hiki ke hana i nā hana kino māmā e like me ke kaʻa kaʻa, ka aerobics a i ʻole ka hele wāwae wikiwiki e hoʻonui i nā hopena.
Manaʻo ʻia ka meaʻai e mālama ʻia no kekahi mau pule i ka manawa.
He aha ka meaʻai ma ka ʻai huamoa?
ʻai hua moa paila ʻO ka hapa nui o nā hua manu, nā protein lean, a me nā huaʻai haʻahaʻa-carb a me nā mea kanu.
Ua ʻae pū ʻia nā mea inu ʻole calorie, me ka wai a me ke kī ʻole a i ʻole kofe. ʻO kekahi o nā meaʻai i ʻōlelo ʻia ma ke ʻano he ʻāpana o ka meaʻai:
hua
ʻO ka hua manu a keʻokeʻo
nā protein lean
ʻO ka moa ʻili ʻole, ka iʻa a me ke keiki hipa wiwi, ka pipi
mea ʻai ʻole-starchy
ʻO ka spinach, nā'ōmaʻomaʻo koʻikoʻi, ka arugula, ka broccoli, ka pepa bele, ka zucchini, kale, a me nā'ōmato
nā hua ʻai haʻahaʻa
Lemona, lime, ʻalani, watermelon, strawberry a me ka hua waina
Nā momona a me nā aila
ʻO kaʻaila niu, ka pata a me ka mayonnaise - i nā mea liʻiliʻi
kea
ʻO ka wai, ka wai mineral, ka soda ʻai, ke kī ʻole a me ke kofe
Nā mea kanu a me nā mea ʻala
Kāleka, basil, turmeric, pepa, rosemary a me thyme
ʻAe kekahi mau ʻano like ʻole o ka papahana i nā huahana waiu momona haʻahaʻa e like me ka waiū skim, yogurt haʻahaʻa momona, a me ka paʻakai.
He aha ka mea hiki ʻole ke ʻai ʻia ma ka ʻai hua manu?
ʻai hua moa paila, huaʻai starchy, palaoamanawa kū a kaupalena i ka nui o nā meaʻai kiʻekiʻe-carb, me nā huaʻai he nui.
ʻAʻole ʻae ʻia nā meaʻai i hana ʻia e like me nā meaʻai ʻono a me nā mea ʻono, nā meaʻai maloʻo a me nā meaʻai wikiwiki, a me nā mea inu ʻono e like me ka soda.
ʻai hua moa pailaʻO kekahi mau meaʻai e pale aku ai:
ʻO nā huaʻai maloʻo
ʻO ka ʻuala, ʻuala, legumes, kulina a me ka pī
ʻO nā hua kalapona kiʻekiʻe
Maiʻa, pineapple, mango a me nā hua maloʻo
kiliala
ʻO ka berena, pasta, quinoa, couscous, buckwheat a me ka bale
nā meaʻai i hana ʻia
ʻO nā meaʻai mākaukau, nā meaʻai wikiwiki, nā chips, bagels, nā kuki a me nā mea ʻono
ʻO nā mea inu ʻono
Soda, wai, kī ʻono a me nā mea inu haʻuki
Papa papa ai huamoa
ʻai hua manuNui nā mana like ʻole o . E hoʻomaka ʻoe i kēlā me kēia lā me nā hua manu a hoʻomau i ka ʻai ʻana i ka protein lean a puni ka lā. Malalo he laʻana papa inoa meaʻai hua manu hāʻawi ʻia;
aina kakahiaka
2 hua moa i paila
Omelet me 1 hua waina a i ʻole 2 hua me ka spinach a me nā halo.
ʻO kaʻaina awakea
1/2 moa moa a me ka broccoli
ʻAina ahiahi
1 ʻāpana iʻa a me ka salakeke ʻōmaʻomaʻo
ʻai hua manuʻO kahi ʻano ʻē aʻe o ka meaʻai ʻo ia ka hua manu a me ka ʻai hua waina, kahi hiki iā ʻoe ke ʻai i ka hapalua o ka grapefruit me kēlā me kēia ʻai (ʻelua ʻelua o ka lā koho). ʻO ka laʻana papaʻai ma kēia mana o ka meaʻai penei:
emi maʻamau ʻai hua manuʻO ka mana hope loa o ka ʻai hua manu "extreme". Ma kēia ʻano, ʻai wale nā mea make i nā hua paila a inu wai no 14 mau lā.
Hoʻopau ʻia kēia ʻano meaʻai no ka mea hiki ke alakaʻi i ke kaulike ʻole a me ka ʻai ʻole.
E emi ana ke kaumaha o ka hua manu?
ʻai hua moa pailaLoaʻa ka hapa nui o nā meaʻai haʻahaʻa haʻahaʻa e like me nā hua manu, nā hua ʻai ʻole starchy, a me nā hua haʻahaʻa-carb.
No laila, ʻo ka hahai ʻana i ka meaʻai e alakaʻi i kahi calorie deficit, ʻo ia hoʻi e ʻai ʻoe i nā calorie liʻiliʻi ma mua o kou puhi ʻana i ka lā. ʻOiai he nui nā mea e hoʻololi i ka hoʻokele paona, he mea nui e hana i kahi calorie deficit no ka pohō kaumaha.
ʻai hua moa paila He haʻahaʻa hoʻi ia i loko o nā carbohydrates, hiki ke hoʻonui i ke kaumaha.
Ua ʻike ʻia kahi loiloi o 12 mau haʻawina ma hope o ka wā pōkole, ʻai haʻahaʻa haʻahaʻa i hoʻonui nui i ka pohō kaumaha a hoʻomaikaʻi i kekahi mau kumu pilikia ʻē aʻe no ka maʻi puʻuwai, e like me ke koko.
ʻO kahi haʻawina ma 25 poʻe me ka helu kino kino (BMI) o 164 a ʻoi aʻe i ʻike i ka hahai ʻana i ka ʻai haʻahaʻa haʻahaʻa no nā wiki he 20 i hoʻolalelale nui i ka metabolism a ʻike ʻia ua hoʻonui nui ʻia ka hormone pōloli i ka hoʻohālikelike ʻana i ka meaʻai kiʻekiʻe-carb. ke kuhi ʻike ʻia e hoʻohaʻahaʻa i kā lākou pae.
Eia naʻe, e hoʻomanaʻo ʻoiai ʻoiai hiki i ka ʻai ke alakaʻi i ka pohō kaumaha i ka wā mua, hiki iā ʻoe ke loaʻa hou ke kaumaha i nalowale ke hoʻomau ʻoe i kahi meaʻai maʻamau. No laila, ʻaʻole paha ʻo ia ke koho maikaʻi loa no ka hoʻemi ʻana i ke kaumaha o ka wā lōʻihi.
Nā Pōmaikaʻi o ka ʻAi Huamoa
ʻai hua moa pailapaipai ʻia e ʻai i nā ʻano meaʻai olakino like ʻole, me nā protein lean, nā hua manu, nā huaʻai, a me nā mea kanu, ka mea i waiwai i nā huaora koʻikoʻi, nā minerala, a me nā antioxidants nui i ke olakino.
Hoʻopaʻa ʻia ka meaʻai i nā mea pono ʻole e like me nā mea inu sugary a me nā meaʻai i hana ʻia.
Ma waho aʻe o ka kiʻekiʻe o nā calorie, nā kalapona, a me ke kō i hoʻohui ʻia, ua hōʻike ʻia nā haʻawina e pili ana nā mea inu ʻono me ka pala niho, ke koko kiʻekiʻe, ka mumū a me pale ʻana i ka insulin hōʻike e hiki ke kōkua i nā pilikia e like me
Eia kekahi, hōʻike ka noiʻi e pili ana ka ʻai ʻana i nā meaʻai i hana ʻia me ka nui o ka nui o ka momona, ka maʻi puʻuwai, a me ke kanesa.
Hāʻawi i nā meaʻai, nā hoʻolālā meaʻai, a me ke alakaʻi ʻana i nā meaʻai e ʻai ai a e pale aku ai. ʻai huamoa pailaPono e hoʻomaopopo ʻia he mea pono paha ia.
ʻO ka pōʻino o ka ʻai huamoa
ʻai hua moa paila He kaohi loa ia a hāʻawi i nā ʻano like ʻole, ʻae i kekahi mau meaʻai wale nō, a hoʻopau i nā hui meaʻai āpau.
ʻAʻole wale kēia e ʻoi aku ka paʻakikī o ka ʻai i ka wā lōʻihi, ʻoi aku ka paʻakikī o ka hoʻokō ʻana i nā pono meaʻai. No ka mea he mau meaʻai kūikawā wale nō i ʻae ʻia, hiki ke piʻi aʻe ka pilikia o ka hemahema o ka meaʻai - ʻoi aku ka nui inā ʻoe e hahai i ka meaʻai no ka manawa lōʻihi.
No ka laʻana, he waiwai nui nā kīʻaha holoʻokoʻa i ka fiber, nā huaora, a me nā minela, ʻoiai ʻo nā huaʻai starchy e like me ka ʻuala kahi kumu nui o ka huaora C, potassium, a me ka magnesium. ʻAʻole ʻae ʻia kekahi o kēia mau pūʻulu meaʻai i ka ʻai.
ʻO ka mea ʻē aʻe, he haʻahaʻa loa ka ʻai i nā calorie a ʻaʻole lawa ia no nā poʻe he nui.
Hiki i ka palena o ka calorie no ka manawa lōʻihi ke hoʻoulu i nā hopena koʻikoʻi e like me ka haʻahaʻa haʻahaʻa o ka ikehu, hoʻohaʻahaʻa i ka hana immune, hoʻemi i ka iwi iwi a me nā maʻi menstrual.
papaʻai hua manu hiki iā ia ke hoʻoikaika i nā hana ʻai pono ʻole ma ka hoʻopau ʻana i nā pūʻulu meaʻai āpau a hoʻopaʻa loa i ka ʻai ʻana.
Ma ka hopena;
ʻai hua moa pailahe papaʻai haʻahaʻa haʻahaʻa, haʻahaʻa-calorie e hoʻohiki ana i ka hoʻemi paona wikiwiki a maikaʻi. He paʻa loa, paʻakikī ke hahai, a paʻa ʻole.
Eia kekahi, ʻoiai hiki ke hoʻemi i ke kaumaha no ka wā pōkole, e loaʻa hou iā ʻoe ke kaumaha i nalowale ke hoʻi ʻoe i kahi meaʻai maʻamau.
