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ʻIke ʻia ka holo ʻana o ka hapanui o ka poʻe i kēia lā ma hope o ka lilo ʻana o ka paona e loaʻa ke kinona kino i makemake ʻia. Nui nā ʻatikala e pili ana i ka lilo o ka paona, ka mea ʻai e ʻai ai, a ʻo nā mea hōʻemi ʻai a me nā mea mālama i ka meaʻai e hana nui i ke kōkua ʻana i ka poʻe e hakakā me ka momona.
Akā wīwī loa kekahi poʻe ke nānā aku i ka nani. Hilahila nā kāne a me nā wahine i kaupaona ʻole e hele i ka lehulehu. Manaʻo kēlā poʻe ʻaʻole hiki iā lākou ke koho ʻia no kahi hale hoʻoikaika kino ma muli o ko lākou kaumaha.
Ma lalo o ia ʻano, he mea nui i ka poʻe wīwī e lawe i nā '6 ʻai i kēlā lā i kēia lā' me nā meaola a pau e pono ai. ʻO ka inu ʻana wale i kahi haʻalulu protein a i ʻole booster ikehu e kōkua ʻole i ka loaʻa ʻana o ke kaumaha.
Koi ʻia ka meaʻai kūpono i ka nui kūpono. No laila e hoʻomākaukau i kahi pakuhi papaʻai i loaʻa nā meaʻai 6 i ka lā no ka loaʻa ʻana o ke kaupaona.
Kaha: E like me ke kaupaona ʻana, ʻo ka loaʻa ʻana o ke kaumaha ka mea like me ka manawa. ʻAʻole hiki i ka pō. No laila, pono ke kanaka e hoʻoikaika iā ia iho e lawe i kēia kaʻina lōʻihi a hāhai i ke ʻano hana kaupaona e ʻike pinepine i kahi pōmaikaʻi maikaʻi i ka holo lōʻihi.
ka hoʻohālikelike maikaʻi loa no ke kanaka maʻi maʻi
Hāʻawi ʻia ma lalo kekahi o nā mea e hoʻopili ʻia i kāu hana maʻamau o kēlā me kēia lā no ka loaʻa ʻana o ke kaumaha.
ʻO ka Pakuhi Meaʻai Meaʻai 6 No ke Kaumaha Loaʻa
Eia ka papa inoa o kekahi mau mea me ka manawa, hiki ke kōkua iā ʻoe i ka loaʻa ʻana o ke kaupaona.
• Ala i ke kakahiaka a loaʻa i kahi kīʻaha kī a kope paha me ke kō a me ka waiū momona piha ma mua o ka ʻaina kakahiaka ma waena o 7-8 AM.
• E loaʻa kāu ʻaina kakahiaka ma waena o 8-9 AM. No ka loaʻa ʻana o ka ʻaina kakahiaka maikaʻi, hiki iā ʻoe ke ʻelua mau ʻāpana o ka berena nunui-palaoa toasted me ka waiūpaʻa a me ka waiū me ka hua manu i hoʻolapalapa ʻia, a me ka wai huaʻai. Hiki iā ʻoe ke loaʻa i kahi pola o ka ʻoka, cereal, a i ʻole nā ʻāpana kulina, a i ʻole he upma, poha, a daliya khichdi e like me kāu ʻono. Hiki i kekahi poʻe ke hoʻopili i ka paratha a chapatti paha me kahi pola o nā mea kanu (ʻoi aku ka liʻiliʻi a me ka aila).
• No kāu mau mea ʻai kakahiaka waena ma waena o 10-11 AM, hiki iā ʻoe ke loaʻa i ke kīʻaha o ka waiū momona piha a i ʻole inu inu olakino e like me ka protein whey.
• E ʻai i kou ʻaina awakea ma waena o 12.30-1.30 PM. No kāu ʻaina awakea, hiki iā ʻoe ke loaʻa i ʻelua chapatis me kahi pola laiki a i ʻole loaʻa ka lawa kūpono o kekahi o lākou. Hoʻohui i nā puʻupuʻu e like me nā dal āu i koho ai, me ka curry mea kanu. Hiki iā ʻoe ke hoʻohui i ʻelua mau moa o ka moa i hoʻolapalapa ʻia, hua manu, iʻa, a i ʻole pane pane, e like me kāu i koho ai.
E lawa ka nui o ka salakeke me ka kōmato, kāpiki, kukama, kāloti, a pēlā aku. ʻO ka mea hope loa, e hoʻohui i kahi pola o ka yogurt i kāu pāʻina.
Hiki iā ʻoe i nā meaʻai māmā ke hoʻokomo i ka sanwī veg me ka nui o ka tī a i ʻole ka mayonnaise, a i ʻole he pola o ka mea kanu a i ʻole ka moa moa ma waena o 5.30-6.30 PM.
• E ʻai kāu ʻaina awakea ma waena o 8.30-9.30 PM. Hiki ke like ka papa kuhikuhi no kāu ʻaina awakea me ke awakea, akā ʻoi aku ka maikaʻi o ka hōʻole ʻana i ka laiki i ka pō. Hiki iā ʻoe ke loaʻa i ka burger, pizza, a i ʻole pasta i kekahi manawa no ka ʻaina ahiahi.
• Ma mua o ka hiamoe, e loaʻa i ke aniani o ka waiū ma waena o 10.30-11 PM.
No laila, eia kekahi mau ʻanuʻu e hiki ai iā ʻoe ke lilo i ke kaumaha o ke kino. Akā e hoʻomanaʻo ma waho o kēia, pono i kou kino i kahi hiamoe kūpono.
E hoʻāʻo e hoʻomaha i kou noʻonoʻo, e hoʻoneʻe i ke koʻikoʻi a me ka hopohopo, a hāhai i ka hoʻolālā papa ʻaina '6 e kiʻi ai i ke kino i makemake ʻia.
1. E hoʻopili i nā Calories i kāu papaʻai
I mea e loaʻa ai ke kaupaona, he mea nui e hoʻopau i ka meaʻai i loaʻa i kahi nui o nā calories. Kūkā ʻia e koi ʻia kahi palena iki o 250 mau calorie i kēlā me kēia lā e loaʻa ai ke kaumaha. No kēia, pono ʻoe e ʻai i kahi nui o kaʻiʻo, nā lāʻau, nā hua maloʻo, ka berena, nā palaoa, nā hua hua, a me nā laiki.
He mea nui ka loaʻa ʻana o ka meaʻai olakino akā ʻaʻole ka hoʻohui ʻana i ka kolesterol i ke kino. No laila, pono ʻoe i lawa ka nui o nā mea kanu ʻōmaʻomaʻo e like me ka milo, kaʻuala, broccoli, kāloti, kāpeti, nā pi, a me nā eggplant.
E hoʻohui i ka nui o ka aila ʻoliva i kāu saladi ʻōmaʻomaʻo lau. Hiki iā ʻoe ke hoʻohui i ka ʻulaʻula olakino olakino akā i ka palena palena. Ma waho aʻe, loaʻa nā huahana waiū calorie kiʻekiʻe ma kāu papaʻai maʻamau.
2. Hoʻonui i ka nui o nā meaʻai
No ka loaʻa pono o ke kaupaona, mea nui i ke kanaka e ʻai i 6 mau lā i ka lā. Pono ʻo ia / ʻekolu mau meaʻai nui no ka ʻaina kakahiaka, ʻaina awakea, a me ka ʻaina awakea, a me 3 mau meaʻai māmā liʻiliʻi.
Me ka hoʻomaka o ka lā, pono kāu motto e ʻai i ka meaʻai calorie kiʻekiʻe olakino akā momona, i mea e hoʻonui ai i ka kaumaha. No kēia, hiki iā ʻoe ke hoʻomaka i kou lā me ka palaoa i hoʻomoʻa ʻia me ka waiūpaka a i ʻole ka tī, me kahi pola o ka palaʻai a me nā huaʻai / hua wai.
No nā meaʻai māmā o ke kakahiaka, hiki iā ʻoe ke loaʻa i ka sanwī me ka tī a me nā mea ʻai, a i ʻole ka saladi calorie kiʻekiʻe me ka ʻulaʻula, a me nā hua hua. Hoʻohui pū kekahi i nā wao akua e like me ka ʻaikalima i kāu papaʻai.
I kekahi manawa, hiki iā ʻoe ke loaʻa ka pizza, nā burger, nā pōpō, a i ʻole nā pā ʻai e ʻono ai i kāu mau ʻono. ʻO ka ʻai pinepine ʻana i nā meaʻai e kōkua i ka mālama ʻana i ka ikehu o kou kino a pale pū i ka mālama ʻana o ka momona.
3. Nā Proteins kiʻekiʻe Me nā Calories
Ke nānā nei ka mea i mua i ka loaʻa ʻana o ke kaumaha o ke kino, pono iā ia e loaʻa i ka meaʻai i loaʻa ka nui o nā protein me nā calorie. No kēia, pono ʻo ia e hoʻopili i nā puʻupuʻu, ka moa, ka hua manu, kaʻiʻo, ka iʻa, kaʻiʻo momona, a me nā huahana waiū i kāna papaʻai.
Hiki iā ʻoe ke loaʻa nā iʻa e like me ka mackerel a me ke tuna no ke kaupaona. ʻO ka loaʻa ʻana o kahi protein pono e hana ma ke ʻano he hale kūkulu no kou mau mākala. Pono ʻoe e hoʻomanaʻo e nānā ke kūpono a momona ʻole.
4. Nā momona momona
Ke noʻonoʻo nei i ka loaʻa ʻana o ke kaupaona, maikaʻi ke loaʻa i kahi nui o nā meaʻai momona akā ʻaʻole e hoʻonui. Pono ʻoe e ʻai i ka momona maikaʻi e hoʻoulu ai i ka ulu o nā mākala, hoʻoikaika iā lākou, a hoʻonui i ka hana o testosterone.
ʻO nā mea momona momona e like me ka salemona, nā nati, aila flaxseed, nā lau ʻōmaʻomaʻo lau, aila avocado, a pēlā aku, kōkua pū i ka hoʻonui ʻana i kāu helu metabolic. ʻO lākou kekahi kumu maikaʻi o ka omega-3 a me ka omega-6 fatty acid.
5. Nā Paʻi Kālā Loaʻa
Ma waho aʻe o ka ʻai ʻana he 6 mau lā i ka lā piha i ka nui o ka calorie a me ka protein, hiki iā ʻoe ke hoʻopili pū i nā mea hoʻopiha waiwai i kāu papaʻai. ʻO kekahi o ia kōkua 'whey protein' i loaʻa ākea i ka mākeke ma ke ʻano he huahana waiwai-kaumaha. Pono ʻoe e hoʻohui i ka nui o nā protein whey i loko o ke kīʻaha o ka waiū holika piha a loaʻa i kēlā me kēia lā no nā hopena maikaʻi aʻe.
nā kiʻiʻoniʻoni ʻōpio kiʻekiʻe o nā manawa a pau
Kaawale mai ka ʻai ʻana i ka meaʻai momona, hiki iā ʻoe ke hana i ka yoga a me nā hoʻoikaika kino no ka loaʻa ʻana o ke kaumaha. ʻO ka yoga kahi hana i hoʻokahi kenekulia i loaʻa nā pono olakino i ko mākou kino. I mea e loaʻa ai ke kaupaona me ke kōkua o yoga, pono ʻoe e hana iā Sarvangasana no ka normalizing ʻana i ke kaupaona e like me kou makahiki a me kou kiʻekiʻe.
Hiki iā ʻoe ke hana iā Pawanmuktasana no ka hōʻoluʻolu ʻana i nā pilikia o ka ʻōpū a hoʻonui i ka makemake. Ma waho o kēia, kōkua ʻo Vajrasana i ka loaʻa ʻana o nā mākala.
He mea maikaʻi nō hoʻi nā hoʻoikaika kino i ke kōkua ʻana iā ʻoe e loaʻa ke kaumaha o ke kino. Kōkua lākou i ka hoʻohui ʻana i ka nui a haki i ka momona o ke kino i mālama ʻia. No kēia, hiki iā ʻoe ke hana i ka kaomi wāwae, nā wili lima, nā crunches kaupaona ʻia, ka piʻi ʻana o ka ʻaoʻao a me nā mea hou aku.
Kaʻana i kēia ʻatikala!
ʻIke i kahi hoaaloha wīwī e hoʻāʻo nei e loaʻa ka kaumaha? Kaʻana kēia ʻatikala iā lākou!
11 mau meaʻai e ʻai ai ma kahi papaʻai Ketogenic
