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Hiki iā ʻoe ke loaʻa ke kaupaona ma muli o kahi thyroid underactive, stress, māluhiluhi, paʻa wai a me nā ʻano kumu like ʻole. Loaʻa ka nui o ka poʻe i ke kaumaha i ko lākou wā ʻelemakule a i ʻole hoʻololi i ko lākou nohona.
Mai loko mai o kēia mau kumu he nui, ʻo ke kumu maʻamau no ka loaʻa ʻana o ke kaupaona kāu mau ʻano ʻai - e ʻai pololei ana i nā calorie he nui [1] . ʻOiai ʻo ka loaʻa ʻana o ke kaupaona hiki ke olakino, nui, a me ka ʻai mau o nā meaʻai i loaʻa ka nui o ka calorie i hiki ke alakaʻi i ka loaʻa kino maikaʻi ʻole.
ʻO ka helu o nā meaʻai momona e hoʻonui ai i kou kaumaha ka pau ʻole a mākou e hālāwai ai (ai ʻole) i kēia mau meaʻai i nā lā he nui. Eia kahi papa inoa o nā meaʻai e momona loa ana.
1. ʻO ʻAilika
ʻOiai he koho momona a momona vegan momona, a me nā mea kalima i hana ʻia a kūʻai ʻia paha me nā kō a loaʻa kahi momona momona. [elua] . ʻO kekahi o nā mea hoʻonanea i makemake nui ʻia, momona loa nā kalima hau - no laila ʻoi aku ka maikaʻi o ka leʻaleʻa ma ke ʻano he mālama manawa pinepine a ʻaʻole maʻa mau i kāu mau meaʻai. [3] .
2. Pisa
ʻAʻole, ʻaʻole mākou e kamaʻilio e pili ana i ka pizza i hana ʻia e ka home e hiki ai iā ʻoe ke hana me nā koho olakino maikaʻi - akā ʻo ka pizza i kūʻai ʻia a lawe ʻia i lawe ʻia i hāʻawi ʻia i ke poʻo inoa o ka 'ʻai nui i makemake nui ʻia.' ʻO nā pizza āu e ʻoka ai he kiʻekiʻe i ka momona, carbs refined, a me nā calories. Ma waho aʻe o kēlā, ma muli o ke ʻano o ka pizza āu e kauoha ai, hiki iā ia ke hoʻopili pū i ka nui o ka tī a me kaʻiʻo i hana ʻia [4] . Loulou nā noiʻi i ka ʻai ʻana i kēia mau meaʻai i ka momona a me ka hoʻonui ʻana i ka hopena o nā kūlana olakino maikaʻi e like me nā maʻi puʻuwai [5] .
3. ʻO Donuts
Hele ʻole ia me ka ʻōlelo ʻana e momona ana nā donut. Loaʻa i nā Donuts nā kō nui, nā palaoa i hoʻomaʻemaʻe ʻia, a me nā momona i hoʻohui ʻia [6] . ʻO ke kiʻekiʻe loa i nā caloriu, loaʻa nā donut i kahi nui o trans-fat, kahi momona maikaʻi ʻole.
hana maoli ka ashwagandha
4. Palani Palani
ʻAʻole wale nā palai, akā ʻo kāu mau ʻuala punahele pū kekahi i loko o ka papa inoa o nā meaʻai momona loa [7] . ʻAi ʻia kēia mau meaʻai māmā me nā mea kō nui e like me ka ketchup, e kono palua ana i ka pilikia. Ua hoʻopili pololei kekahi mau noiʻi i nā fries a me nā ʻāpana potato i ke kaupaona [8] .
5. kokoleka waiu
ʻAʻole like ia me kona kokoleka pouli, ʻaʻole hāpai ka kokoleka keʻokeʻo i ka lilo ʻana o ke kaumaha akā ʻo ka hope, hiki ke alakaʻi i ka loaʻa kaumaha. ʻOi aku ka nui o nā kokoleka waiū i ke kō a me ka momona a ʻano ʻona hoʻi ia, e hoʻoulu ai iā ʻoe i 2-3 mau kī i kahi noho [9].
6. Mīkini Pīnī
ʻOiai olakino ka ʻai ʻana o ka waiūpī i hana ʻia i ka home, hoʻomomona hoʻomākaukau ʻia ka pata pīnati i piha ka kō, nā aila mea kanu hydrogenated, a me ka nui o ka paʻakai i mea e hoʻonui ai i kou kaumaha. [10] . Loaʻa ka helu o ka calorie kiʻekiʻe i ka pīpī pīpī, akā kahi kumu ʻē aʻe e hoʻolilo ana iā ia i hoʻokahi o nā meaʻai maʻamau e hoʻonāukiuki i ke kaupaona (inā e pau i ka nui).
7. Soda (Mea inu ono-kō)
'Saylelo nā Nutritionists hiki ke noʻonoʻo ʻia nā soma momona, ʻo ia ka mea momona momona [umikumākahi] . ʻAʻole wale ka sodas, tī tī, nā mea inu wai ʻono, nā mea inu kope a me nā mea inu haʻuki i ke kō a me nā kumu kiʻekiʻe loa o nā calorie i waena o nā meaʻai maikaʻi ʻole. [12] . ʻAʻole paha e hoʻonui ka inu ʻana i ka soda i kou makaʻu i ka momona akā e kikokiko i ka maʻi diabetes 2 a me nā maʻi puʻuwai [13] .
8. Kuki
ʻOiai he leʻaleʻa ke kuki ʻana i ka hana ʻana a i ʻole ʻo Netflixing, hiki ke kiʻekiʻe loa i nā kalori [14] . Hiki iā ʻoe ke kālua i kekahi mau kuki i ka home a i ʻole hele i kahi liʻiliʻi, lawelawe hoʻokahi (1-2 mau kuki).
9. Wai hua
ʻAe, olakino lākou akā hiki iā lākou ke kumu i ka loaʻa ʻana o ke kaupaona maikaʻi ʻole ke hoʻopau ʻia i ka nui [umikumālima] . ʻO nā wai huaʻai i kūʻai ʻia i loko o ka hale kūʻai he waiwai kō i hoʻonui ʻia me ka nele o ka fiber a me nā meaola ʻē aʻe i loaʻa i nā hua holoʻokoʻa.
10. Nā ʻAi i hana ʻia
I kekahi mau lā hiki i ka palai ʻana i kahi sausage ke kōkua i ka hoʻopakele ʻana iā ʻoe i ka manawa, akā i ka holo lōʻihi, ʻo kēia ke kumu o nā pilikia olakino, me ka loaʻa ʻana o ke kaumaha ka mea nui.
ʻO kekahi o nā meaʻai ʻē aʻe e hiki ai iā ʻoe ke loaʻa i ka momona kūpono ʻole penei:
- Palaoa keʻokeʻo
- ʻAlekohola
- Nā huaʻai momona haʻahaʻa
- Mākala
- Noodles
- Pasta
- Mayonnaise
- ʻAilika mea kanu
- ʻO ka puaʻa
Ma kahi palapala hope loa…
ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka meaʻai. Pono e akahele ka poʻe kiaʻi kaupaona i ka mea e ʻai ai no ka mea ʻo nā meaʻai e like me kēia e hoʻohui i nā paona, a he mea paʻakikī kēia e kāpae ai ma hope. Kaohi a hoʻēmi paha i kāu ʻai ʻana i kēia mau meaʻai e hōʻalo ai i ka loaʻa ʻana o ke kaupaona ʻole hikiwawe.
wehe lauoho maoli no ka maka