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Nui a hewahewa nā ala e kōkua i ka hāpai i ka hoʻemi kino. Mai nā hoʻoikaika ʻana a i nā mea hoʻohui i nā meaʻai, ʻaʻole pau ka papa inoa. ʻOiai ka hapanui o mākou i ka manaʻo o ka nalo ʻana o ke kaupaona i loko o ko mākou noʻonoʻo, me he mea lā he mea maʻalahi ka hana ʻia no.
Akā ʻaʻohe mea e pono ai ke koʻikoʻi ʻoe iā ʻoe iho me ka noʻonoʻo o nā papaʻai hāʻule a i ʻole nā hoʻoikaika koʻikoʻi nā mea āpau āu e pono ai e nānā pono i nā mea e ʻai ai a me nā mea pono ʻole e ʻai ai, i ka ʻoiaʻiʻo.
aila lauoho no ka ulu lauoho loloa
Inā makemake ʻoe i ka hoʻokahe ʻana i kekahi mau paona, a laila ʻo kāu lumi kuke ke kumu hoʻoholo no kāu kaupaona. Huikau paha? Ua laina ʻoe ma kāu lumi kuke i nā papa hana olakino, e kōkua ana iā ʻoe i kāu huakaʻi kaumaha.
I loko o kēia ʻatikala, ua helu mākou i kekahi o nā mea hōʻemi kaumaha maikaʻi loa i loaʻa ma ka home. E heluhelu hou aʻe e ʻike e pili ana i ka papa inoa o nā mea hōʻemi kaumaha.
1. Kahakaha
Kuhi ʻia ʻo ia ʻo kekahi o nā mea lilo pono kīhini ʻoi aku ka maikaʻi, thermogenic ka ginger, ʻo ia hoʻi ka mea ʻala i ka hoʻohana ʻana e hoʻonui i ka mahana o kou kino, e wikiwiki ana ka wela o ka momona. [1] . ʻIke ʻia no nā mea anti-inflammatory, kōkua pū ka ginger e wāwahi i ka mucus, e maʻalahi ai i kou kino e kipaku i ka ea.
2. Kālika
ʻO Garlic kahi mea hou aʻe hiki iā ʻoe ke hoʻohui i kāu papaʻai inā makemake ʻoe e lilo i ka paona a ʻōlelo ʻia he anti-obesity waiwai e kōkua ai i ka hōʻiliʻili ʻana o ka momona i loko o ke kino, no laila ke pale nei i ka loaʻa ʻana o ke kaumaha. [elua] . Hoʻohui ʻia, ua kuhikuhi ʻia nā noiʻi ʻana hiki i ka ʻai mau ʻana o ka kālika ke kōkua i ka hakakā ʻana i ke koʻikoʻi a hōʻemi i nā ʻōuli o ka hopohopo.
3. Pepelu ʻeleʻele
Haʻahaʻa ka pepa ʻeleʻele i ka calorie a kiʻekiʻe i nā wikamina, nā minelala, nā fiber dietary a me nā momona momona, nā mea āpau i ka waiwai kaumaha o kēia gula ʻeleʻele. Kuhi nā noiʻi i ka pepa ʻeleʻele me ka piperine, kahi e hoʻonui ai i ka metabolism, pale i ka hoʻokaʻawale ʻana o ka momona momona a hoʻonui i ka bioavailability o nā meaola - pono nā mea āpau no kāu huakaʻi hele kaumaha. [3] .
4. Turmeric
Hoʻohana ākea no nā mea āpau a me nā mea āpau (ʻeha i ka pilikia o ka hiamoe), haʻahaʻa ka turmeric i nā calories a kōkua i ka hoʻonui i ka nui o ka metabolic a hoʻonui pū i ka ʻōnaehana pale o ke kino. E like me ka turmeric ʻaʻohe kalepona, hiki ke hoʻohana ʻia me kahi mea hoʻonui i ka mea ʻono no nā meaʻai āpau me ka makaʻu ʻole o ka loaʻa kaumaha [4] .
5. Kinamona
ʻO kekahi o nā mea pono olakino olakino kīhini ʻaʻohe mea ʻē aʻe akā ʻo ke kinamona. Ma waho o kāna mau huaʻaila ʻē aʻe, kōkua ke kinamona me ka pohō wikiwiki. ʻO ka hoʻohui ʻana i ke kinamona i kāu kope i ke kakahiaka ʻo ia ka ala maʻalahi e lilo i ka kaumaha [5] .
6. Pepelu Cayenne
ʻAʻohe calorie-ʻole ka pepa Cayenne. Ua hōʻike ʻia nā noiʻi ʻana i ka ʻai mau ʻana iā lākou e kōkua ia i ka pale ʻana i ka makemake a kōkua i kou kino e kuni i nā mea ʻoi aku ka nui. No laila, inā ʻoe e ʻimi nei i kahi ala olakino e mālama ai i kou makemake a lilo i ka kaumaha, e hoʻohui i ka pepa cayenne i kāu mau meaʻai [6] .
7. Nā hua sinapi
Loaʻa nā hua o ka sinapi i ka selenium, kahi mineral i ʻike ʻia e mālama i ka hana thyroid kūpono, a ʻo ia ka mea e kōkua ai me ka pohō kaumaha [7] . Hiki iā ʻoe ke hoʻohui i nā hua mākeke i kāu mau kīʻaha a lilo ke kaumaha me ke olakino.
8. Pākaukau
ʻOiai he nui nā keu o ka flaxseeds, ʻike nui ʻia nā ʻanoʻano no kā lākou waiwai e hoʻoheheʻe i nā momona keu mai ke kino, no laila kōkua i ka pohō kaumaha. ʻO ka hana a ka hua i ka pohō kaumaha mai kāna mau pono ponoola a me nā mole mole (pulupulu, nā waikawa momona pono, lignin a me nā paona liʻiliʻi) [8] .
nā lauoho pāʻina no ka lauoho pololei
9. Nā Hua Chia
Hoʻopiha ʻia nā hua Chia me ka puluniu, ka mea e piha ai iā ʻoe no ka lōʻihi a kōkua i ka pale ʻana i ka ʻai nui ʻana, a ʻoiai he lōʻihi ka manawa o kēia mau hua e ʻeli, a paʻa lākou no kahi wā lōʻihi i kou ʻōpū ma hope o ka ʻai ʻana. [9] . Eia kekahi, loko o kēia mau ʻano hua i loko o ka fiber hiki ke hoʻoheheʻe ʻia, kahi mea e hōʻemi ai i kou makemake a pale pū i ka momona.
10. Sean Sesame
Nui nā hua Sesame i ka fiber a me ka protein, kahi e kōkua ai iā ʻoe e māʻona a kāohi i ka makemake, a laila he mea maikaʻi ia no ka pohō kaumaha [10]. Ma waho o kēia, hoʻowalewale kekahi nā ʻano sesame i ka hana ʻana o nā enzyme momona i loko o ke kino, kahi e kōkua ai e hōʻemi i ka kaumaha.
11. Mint
ʻO nā calorie haʻahaʻa a me kahi nui o ka fiber dietary i nā lau mint e hana nui i ka mālama ʻana i ka pohō kaumaha. Kuhi nā noiʻi e hiki i ka ʻai ʻana i nā lau mint ke kōkua iā ʻoe e lilo i ke kaupaona keu no ka haʻahaʻa o ka mea kanu i nā calorie, hoʻonui i ka metabolism, a paipai i ka digestion [umikumākahi] .
12. Nā Pahu Mīkini (Rajma)
ʻO kahi mea makemake nui ʻia i hoʻohana ʻia i ka meaʻai India, waiwai ka pīmaʻa rajma / kidney i ka protein, fiber, a me nā meaola, a hiki i ka ʻai ʻana ke kōkua iā ʻoe e lilo i ka paona, kuhikuhi nā noiʻi. Eia nō naʻe, e hōʻalo ʻoe i ka hoʻonui ʻana i ka aila / paʻakai / masala [12] .
13. Nā Lētē
ʻO Lentil kahi kumu maikaʻi o ka protein-based protein a me ka fiber. Hiki ke kōkua i ka ʻai ʻana i nā lentil i ka hana ʻana i ka māʻona hou aʻe a kōkua paha me ka pohō kaumaha.
ʻōlelo aʻoaʻo homemade no ka wehe ʻana i ka ʻeleʻele
14. Waina Cider Mīkini
Loaʻa i nā pono olakino like ʻole e like me ka hoʻohaʻahaʻa ʻana i nā pae kō kō, mālama ʻana i nā kiʻekiʻe o ka insulin, hoʻomaikaʻi ʻana i ka metabolism a me ka mālama ʻana i ka huehue, ʻo ka winika cider winika kekahi i hiki ke hōʻemi i ka momona o ke kino. [13] . Aia i loko o ka vīne cider cider ka waikawa acetic, i hiki ke kōkua i ka lilo o ke kaupaona ke wāwahi maikaʻi ka waikawa i ka meaʻai a pale i kou koko mai ke komo ʻana i nā momona hou, no laila kōkua i ka pohō kaumaha.
15. Aila Oliva
ʻO ka ʻaila Olive kahi momona momona olakino e paipai i ka manaʻo o ka piha. Kōkua nā momona olakino i ka hoʻonui ʻana i ka māʻona a kōkua i ka omo ʻana i nā wikamina hiki ke hoʻoheheʻe ʻia i ka momona, hiki ke kōkua i ke kōkua ʻana i ka pohō kaumaha.
16. ʻO kaʻaila niu
Kuhikuhi nā noiʻi, no ka pohō kaumaha, ʻoi aku ka maikaʻi o ka aila niu puʻupaʻa ʻoi aku ka maikaʻi ma muli o ka ʻole o nā momona momona, e alakaʻi ai i ka piʻi ʻana o ka pae kolesterol a he kuleana no ka loaʻa waiwai. [14] . Hiki i kekahi o nā momona momona i ka aila niu ke hōʻemi i ka makemake a hoʻonui i ka momona o ka momona, kōkua paha ia iā ʻoe e lilo i ka paona.
17. Kāloti
Haʻahaʻa nā kāloti i nā calories akā momona loa, e hoʻolilo iā lākou i meaʻai momona-momona [umikumālima] . ʻO ka hoʻohui ʻana i ka wai kāloti i kāu papaʻai i kēlā me kēia lā hiki ke lilo i ala kūpono e lilo ai ka momona o ka ʻōpū, e ʻōlelo nā noiʻi.
ʻO kekahi mau mea ʻala o ka lumi kuke, nā mea kanu, nā mea kanu a me nā mea hoʻoweliweli e hiki ke kōkua i ka pohō kaumaha penei.
He mau kau paha kēia mau meaʻai, ʻaʻole makemake nui ʻia i ka lumi kuke India a i ʻole nā mea kanu / hua:
pehea e hoʻopololei ai i ka lauoho ma ka home me nā lāʻau lapaʻau kūlohelohe
18. yoghurt Helene : Ua hōʻike nā noiʻi i nā papaʻai momona i loko o ka puna e like me ka yoghurt i hāʻawi ʻia i nā hopena kaumaha hou aʻe ma mua o ka hoʻopili calcium wale nō.
19. Nā hua ʻumeke : ʻO nā hua paukena kahi kumu maikaʻi loa o ka protein a me ka fiber ʻo ia nā kī nui i ka pohō kaumaha. Hana kēia mau mea i kahi meaʻai māmā olakino, papaʻai maikaʻi.
20. ʻO Chickpeas : Loaʻa kēia mau mea i ka fiber a me ka protein. ʻO ka hoʻohui ʻana i nā pīpī i kāu salakeke e lilo ia i meaʻai momona momona.
21. Nā lau lau ʻōmaʻomaʻo : ʻO nā lau laufy e like me kale, spinach, collards, swiss chards maikaʻi loa no ka papa hoʻohaʻahaʻa kaumaha no ka mea haʻahaʻa lākou i nā calorie a me nā huehue a hoʻouka ʻia me ka fiber.
22. Nā mea kanu Fibrous : ʻO nā mea kanu Cruciferous e like me broccoli, cauliflower, cabbage, a me Brussels sprouts i kiʻekiʻe i ka fiber a mālama nui i ka hoʻopiha a maikaʻi no ka pohō kaumaha.
23. Uala i hoʻolapalapa ʻia : Kuhi nā mea ʻai meaʻai i ka ʻuala i hoʻolapalapa ʻia kekahi o nā ala maikaʻi loa e hoʻopiha ai i kou ʻōpū me ka hopohopo ʻole no ka loaʻa ʻana o ke kaupaona.
24. ʻApekila : Haʻahaʻa nā avocados i nā carbs a me kahi puna nui o ka fiber, me kēlā me kēia lawelawe i loaʻa nā 9 wale nō carbs, 7 o ia mau mea i hele mai mai ka puluniu a he hopena pono ke kaupaona.
ka hoʻohana ʻana i ka meli me ka wai mahana
ʻO nā mea hou aʻe o nā mea hoʻemi kaumaha kīhini ma lalo:
25. Pākaʻakai : ʻO ka ʻai ʻana i ka hapalua o ka grapefruit ma kahi o ka hapalua hola ma mua o ke kōkua ʻana o kekahi o kāu mau meaʻai i kēlā me kēia lā iā ʻoe e māʻona a ʻai i ka nui o nā kalori āpau, no laila ke kōkua ʻana i ka pohō kaumaha.
26. ʻAhi tī (Paneer) : ʻO ka ʻai ʻana i nā huahana waiū wīwī, e like me ka tī, kahi ala maikaʻi loa e kiʻi i nā protein me ka ʻole e hoʻohui i ka kaupaona maikaʻi ʻole.
27: Pīʻī pīnī : ʻOiai hiki i ka ʻai nui ʻana o ka waiūpī ke hiki i ke kaupaona, loaʻa i nā wai momona ka momona momona, nā wikamina a me nā minelala, a haʻahaʻa i nā huaʻā, a lilo ia i mea pono no ka pohō kaumaha.
28. ʻO ka vineka Balsamic : Haʻahaʻa kēia vīnega i ka helu calorie ke hoʻohālikelike ʻia i nā pale salakeke ʻē aʻe. ʻO ka hoʻohui ʻana i kēia mau mea i kāu mau meaʻai e kōkua iā ʻoe e hōʻalo i nā ʻaʻa ʻono-waiwai ʻē aʻe.
29. Mākeke : ʻO nā hua a me nā hua he ʻāpana nui ia o ka pohō kaumaha. ʻO nā cashews kahi mea waiwai nui loa no ka pohō kaumaha ʻoiai waiwai lākou i ka fiber, protein, a me nā meaola ʻē aʻe.
30. ʻO ka palaoa Gram (Sattu) : ʻO Sattu a i ʻole Gram palaoa kahi mea makemake nui ʻia i nā pā India like ʻole a hiki ke kōkua me ka pohō kaumaha no ka mea he kiʻekiʻe ia i ka protein a me ka fiber a kōkua pū hoʻi iā ʻoe e lilo i ka paona e ka hoʻonui ʻana i ka metabolism a me ka hoʻēmi ʻana i ka momona.
Ma kahi palapala hope loa…
I nā huaʻōlelo maʻalahi, inā makemake ʻoe e māka i kou ʻāʻī turuki, a laila pono ʻoe e nānā i kāu ʻano meaʻai. No laila, pono kāu papaʻai e hoʻopili i kahi kaulike o nā meaʻai momona-momona no nā hopena maikaʻi aʻe. E ʻoluʻolu e hoʻomaopopo i nā mea kanu, nā mea ʻala a me nā mea kuke ʻē aʻe i ʻōlelo ʻia he waiwai kaumaha-kaumaha. ʻAʻole kōkua ka ʻai wale ʻana iā lākou i kahi pohō kaumaha. He mea nui ka papaʻai olakino, ka hiamoe maʻamau a ma ka liʻiliʻi he 30 mau minuke hoʻoikaika kino i kēlā me kēia lā.
