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Puluniu ma ka ʻAina | Nā Pōmaikaʻi Ola | Kaumaha emi | ʻO BoldskyKe ʻike ʻia ka noʻonoʻo o ke kaupaona i ko mākou noʻonoʻo, ʻo ka mea mua a mākou e manaʻo nei e ʻai iki ana. Pono e maopopo i ka hoʻohaʻahaʻa kaumaha ʻana ʻaʻole ia e pili ana i ka hōʻemi ʻana i ka nui o nā meaʻai akā e hopohopo ia me ka deficit calorie. ʻO ke kumu o kēia hana ʻana i ke kau poho, ʻo kā mākou mea nui ke hoʻopau i nā calorie ʻoi aku ma mua o ka mea i hoʻopau ʻia.
No kēia mea, hele ka poʻe i ka hana hoʻoikaika kino ma hope o ka pakuhi ʻai kūpono, a i ʻole hana hoʻoikaika kino a me yoga i kakahiaka nui. Akā ʻoiai he hana koʻikoʻi kēia, ʻike ʻia nā mea he nui e waiho i ka hapalua o ke ala.
ʻO ka manawa pinepine, e hoʻopiʻi ʻia ka papa hana nui a me ka hana ʻole. Eia nō hoʻi, e hoʻomālū liʻiliʻi paha ʻoe i kekahi meaʻai wikiwiki e hoʻopiha hou i nā calorie i kuni ʻia.
No laila, he mea nui e ʻai olakino a loaʻa i nā meaʻai momona i hiki ke kōkua i ka pohō kaumaha. Hāʻawi ʻia ma lalo kekahi o nā meaʻai momona-ʻoi loa.
1. ʻApekikana
ʻO ka Avocado, ka hapanui i loaʻa ma Mekiko, kahi hua berry hoʻokahi i hiki ke hoʻemi i ka momona o ka ʻōpū a lilo ka kaumaha. Kōkua ia i ka kaohi ʻana i ka pae kolesterol. Hōʻike nā noiʻi e hiki ke kōkua nui i ka hōʻemi ʻana i ka momona o ka ʻōpū i ka hoʻomoʻa ʻana i ka avocado i ka lā a i ʻole ke koho ʻana no ka ʻaila avocado no ka kuke ʻana
ʻO kēia no ka mea momona ka aila i nā monounsaturated a me nā oleic fatty acid e hoʻoulu ai i ka metabolism a puhi i ka momona nui. Ma waho aʻe, aia i loko o nā meaola nui, ka mea e hoʻonui ai i ka ʻōnaehana paleʻea a me kāna ʻike haʻahaʻa haʻahaʻa-kalori e lilo ia i meaʻai maikaʻi loa no ka pohō kaumaha.
Nā mea kupaianaha 11 āu i ʻike ʻole ai e pili ana i nā Avocados
2. Berry
He hua liʻiliʻi nā berry o nā hua olakino i hōʻike nui ʻia i ka hōʻemi ʻana i ka momona o ka ʻōpū. He kumu waiwai lākou o ka antioxidant a me ka fiber, kahi e hana ai i kahi pale a puni ke kino a hoʻoulu i ka helu metabolic. Ua hōʻike nā blueberry a me nā raspberry i kahi hopena i ka hōʻemi ʻana i ke kaumaha o ke kino, ka hoʻohaʻahaʻa ʻana i ka momona o ke koko, ka hoʻohaʻahaʻa ʻana i ka pae kolesterol, a me ka hoʻoponopono ʻana i ke kō kō.
ʻ stateslelo nā noiʻi e hiki i ka poʻe e hoʻopau kokoke i 25-35g o nā hua i kēlā lā ke hiki ke hoʻēmi i 300 mau calories. Hiki iā ʻoe ke loaʻa i ka puding lā (i hana ʻia i nā blueberry) a i like ka nui o nā hua ʻelua e like me nā meaʻai ahiahi.
3. Nā Lā Flax
ʻO nā hua flax nā hua ʻeleʻele ʻuʻuku akā piha me nā meaʻai e hiki ai ke hōʻemi i ka mumū, hoʻowalewale i ka metabolism, a he mea hoʻopau i nā mea ʻai maoli. Kōkua pū lākou i ka hoʻoikaika ʻana i ke olakino puʻuwai maikaʻi. Aia i loko o kēia mau hua nā pulupuluʻai e hoʻōlohi i ke kaʻina hana o ka digestion.
Ma waho aʻe, ke kūpono kūpono o nā kōkua omega3 i ka pale ʻana i ka momona a me nā maʻi maʻi maʻi. Hiki iā ʻoe ke lepo i nā hua flax a hoʻohana ia mea i ka oatmeal, yogurt, salakeke, a i ʻole pālahalaha ma ka berena. ʻO ka ʻai ʻana i 2 mau punetēpu o nā hua flax hiki ke hōʻemi i ka 250-500 calories i ka lā.
4. ʻAmelemona
ʻO nāʻalemona nā hua kukui e hiki ai ke māʻona i kou'ōpū no kahi lōʻihi o ka manawa. Hiki iā ʻoe ke loaʻa i kahi pola ʻalemona liʻiliʻi e like me nā meaʻai ahiahi, hiki ke hoʻemi i kou pōloli a hiki i ka ʻaina awakea ma muli o ka momona momona a me nā meaʻai i loko.
5. Nā kiʻi hou
ʻO nā hua fiku nā huaʻono e kōkua i ka kaohi ʻana i ka ʻai calorie a hāʻawi i kahi papaʻai kaulike. Hāʻawi kahi fiku nui 47 i nā kino i ke kino a he koho meaʻai māmā maikaʻi ia. Loaʻa i nā fiku ma kahi meaʻono no ka hoʻēmi ʻana i ka ʻai o ke kō.
Hāʻawi ka fiber dietary i nā fiku i kahi ʻano o ka piha a hoʻoliʻiliʻi i ka pōloli. E hoʻopau i nā fiku hou ma kahi o nā hua fiku a i ʻole nā mea i hana ʻia, no ka mea, he nui ke kō i loko o kēlā mau mea, kahi e hoʻoulu ai i ka waiwai kaupaona.
Eia nā kumu he 10 e hoʻohui i nā hua fiku i kāu papaʻai
6. niu
ʻO ka niu kahi hua e hiki ai ke hoʻohana ʻia no ka ʻai maka ʻana a i ʻole ke kuke ʻana. ʻO ka maʻamau, hoʻohana ʻia ka ʻaila mai ka niu no ke kuke ʻana. ʻIke ʻia he hiki ke maikaʻi ka aila niu i ka hāʻawi ʻana i ka pohō kaumaha. Loaʻa iā ia nā triglycerides kaulahao waena, kahi waikawa momona e hoʻoulu i ka metabolism a puhi i ka momona i mālama ʻia i loko o ka ʻōpū. Ma waho aʻe, hiki i ka ʻai ʻana i ka aila niu ke hāʻawi i ka māʻona i kou ʻōpū a hōʻemi i ka makemake. E hoʻohana iā ia no ka kuke ʻana a i ʻole me he ʻaʻai salakea lā i kēlā me kēia lā a hoʻēmi i ke kaupaona ma hope.
7. Artichoke
Ua loaʻa ka hopena mai artichoke i kahi hopena maikaʻi i ka kaohi ʻana i ka maʻi diabetes a me ke kōkua ʻana i ka pohō kaumaha. ʻO ia kekahi o nā mea kanu kahiko i mahi ʻia ma ʻAitiopia.
Aia i loko o kēia mea kanu ka nui o ka magnesiuma, ka wikamina C, ka waikawa folic, ka pulupuluʻai, ka manganese, a me nā meaola ʻē aʻe ʻē aʻe. Loaʻa koke ka loaʻa ʻana o ka artichoke i ka mākeke, kahi e hoʻopau ai i ka huna o ka bile.
Kōkua ia i ka hemo ʻana o nā toxins a me ka wai i makemake ʻole ʻia mai ke kino a paipai i ka pohō kaumaha. E loaʻa pololei i kēia kāʻili a i ʻole ka mea kanu artichoke i kāu papaʻai.
8. ʻO ka palaoa hua ʻole i hāpai ʻole ʻia
Aia nā hua palaoa piha i ka palaoa a piha i ka palaoa i kōkua i ke kaohi ʻana i ka momona i mālama ʻia. ʻO kēia ke koho kakahiaka maikaʻi loa no ka mea hoʻomaʻamaʻa ia i ke kaʻina hana o ka digestion a me ka ʻikepili i loko o ia mea, a kōkua i ke puhi i ka momona i mālama ʻia.
He hui maikaʻi loa ia o nā meaola pono āpau e hoʻomaka ai i kahi kakahiaka olakino. Eia hou, kōkua ia iā ʻoe e noho piha no kahi lōʻihi. Hoʻololi i kāu mau cereala maʻamau me ka bran palaoa i hana ʻole ʻia no ka hōʻemi ʻana i ke kaupaona.
9. Piʻi
ʻO nā pī ka mea aloha i loaʻa i ka hoʻoilo. ʻO ka peas ʻōmaʻomaʻo kahi kumu waiwai o ka fiber a me ka wikamina. ʻO ka hoʻopau ʻana iā lākou i kēlā me kēia lā hiki ke kōkua iā ʻoe e lilo i ka paona a hana ma ke ʻano he suppressant maoli ka makemake. Hiki iā ʻoe ke hoʻolapalapa iā lākou i kāu salakeke a ʻai maka paha iā lākou.
Nā mea ʻono maikaʻi e hoʻohana ana i nā pī ʻōmaʻomaʻo
10. Okra
ʻO Okra kahi kumu waiwai o folic acid, wikamina C, calcium, a me Vitamin B. ʻO ka ʻai ʻana i ka ʻoka i ka ʻaina kakahiaka a i ʻole ka lā awakea hiki ke hoʻoulu i kahi nui o nā fiber i ke kino e kōkua ai e wāwahi i ka momona a lilo i ka kaumaha.
ʻO ka haʻahaʻa i ka ʻike calorie, he koho meaʻai māmā maikaʻi ia e māʻona ai i kou makemake a mālama iā ʻoe no ka manawa lōʻihi. ʻIke pū ʻia ia e kaohi i ke kiʻekiʻe o ke kō i ke kō, nā maʻi ʻōpū, a me ka maʻi kō. ʻO ka ʻai ʻana i hoʻokahi kīʻaha o ia mea hiki ke hāʻawi i 4 g puluniu, no laila he 3-4 mau manawa i ka pule.
11. ʻornkala ʻākala
ʻO Squash kahi mea kanu i loaʻa i ke kauwela a me ka hoʻoilo i hōʻike i ka pōmaikaʻi e hiki mai ana i ke kōkua ʻana i ka pohō kaumaha. Ma muli o ka haʻahaʻa o ka calorie, hiki ke hoʻohui ʻia i ka squash i kāu sop veie a i ʻole saladi ʻōmaʻomaʻo lau. ʻO ke kuʻi kauwela a me ka squash hoʻoilo (acorn squash) kōkua i ka hōʻemi ʻana i ka momona o ke kino ma muli o ka momona o ka fiber i loko o lākou. ʻO ka ʻai ʻana i ka ʻākala acorn i ka hoʻoilo e kōkua ia i ka puhi ʻana i kēlā mau kilo i makemake ʻole ʻia mai ke kino.
12. Kukui Brussels
ʻO nā ʻōpala ʻo Brussel kekahi o nā koho olakino no kēlā me kēia kanaka e hana nei i ka hālāwai hoʻēmi kino. Aia i loko o kēia mea meaʻai kahi nui o ka fiber dietary, folacin, calcium, potassium, a me ka vitamina A. ʻO ka ʻike ma loko o lākou ka mea e kōkua ai i ka hōʻemi ʻana i ka momona o ke kino akā kōkua pū kekahi i ka hoʻohaʻahaʻa ʻana i ka pae kolesterol. Eia hou, hemo ia i nā toxins mai ke kino a paipai i ka pohō kaumaha. Loaʻa i loko o ke kīʻaha o ka ulu o Brussel i 25 mau calorie a hoʻopau pinepine ʻia i ke kakahiaka nui a i kāwili ʻia paha me ka salakeke veggie.
13. Kahulihuli
ʻO Turnips kahi waiwai o ka fiber dietary e hāpai ana i ka digestion olakino a detoxifying i ke kino mai nā toxins i makemake ʻole ʻia. Hāpai ʻia me ka fiber, he koho maikaʻi nā turnip e hoʻopau ʻia i ka wā awakea a i ʻole kaʻaina awakea, i mea e maʻalahi ai ka digestion, hoʻonui i ka nui o ka metabolic, a hoʻemi i ke kaumaha o ke kino. Ma waho aʻe, wehe ia i ka constipation a hoʻomaʻemaʻe i ka neʻe o ke ʻōpū. E loaʻa iā lākou i kāu papaʻai maʻamau a loaʻa kahi mahele digestive olakino.
Nā mea kanu 8 i hiki i nā diabetics ke ʻai
14. Piʻi ʻeleʻele
ʻO ka pīni ʻeleʻele kahi koho papaʻai olakino maikaʻi no ka poʻe e makemake e nānā fab a ʻokiʻoki i ka pā. Kōkua lākou i ka lilo ʻana o ka paona a hoʻoponopono pū i ke kiʻekiʻe o ke kō o ke kō. Loaʻa i nā pīni ʻeleʻele nā calories liʻiliʻi a me nā fiber kiʻekiʻe, kahi e hoʻoulu ai i ka digestion a paipai i ka pohō kaumaha. Hiki iā ʻoe ke hoʻolapalapa i nā pīni ʻeleʻele me nā kāloti, nā pīni, nā legume, a me nā mea ʻē aʻe, a i ʻole hana i ka curry non spicy a loaʻa iā ia me ka laiki no ka ʻaina awakea a i ʻole kaʻaina awakea.
15. ʻO Chickpeas
ʻO Chickpeas kahi mea hana kīhini maʻamau i loaʻa i kēlā me kēia ʻohana. ʻO kēia nā kumuwaiwai waiwai o ka protein a me ka fiber dietary, nā mea nui a ʻelua no ka wikiwiki ʻana i ke kaʻina hana kaumaha.
nā pōmaikaʻi o yoga asanas me nā kiʻi
Hiki iā ʻoe ke hoʻolapalapa iā lākou ma ke ʻano he meaʻai māmā ma hope o ka ʻaina kakahiaka a ma ka ʻauinalā. ʻO kahi pola kīʻaha o nā pīpī e hoʻopiha i kou ʻōpū a hōʻemi i kou makemake. E hoʻopau iā 3-4 mau lā i ka pule no nā pono kūpono.
16. Lima Pihi
Inā makemake ʻoe e hōʻemi koke i kou kaumaha, a laila hoʻopau i nā pīni lima ma ke ʻāpana o kāu papaʻai maʻamau. Hoʻonui ʻia me ka puluniu a me ka protein, lawelawe nā pīni lima i ke kumu maoli no ka hōʻemi ʻana i ke kaupaona, ka hoʻomaikaʻi ʻana i ka digestion kūpono, a me ka hoʻoponopono ʻana i ka pae kō kō. Kōkua hou ka mea o ka fiber i nā pī lima i ka hoʻonui ʻana i ka metabolism o ke kino a kāohi i ka nui o nā calories.
17. Pākaʻi Wāwahi
Hiki i ka peas split ke hana i kahi mahele nui o kāu papaʻai i kēlā me kēia lā. He kumu waiwai kēia o ka protein ʻaʻole wale ia e hāʻawi i ka nui o ka ikehu i ke kino akā hoʻolaha pū kekahi i ka pohō kaumaha. E like me ka puluniu, kōkua pū ka protein i ke puhi ʻana i nā calorie a hoʻolohi i ke kaʻina o ka digestion.
A ʻo kahi hopena, e hōʻemi ʻoe i ka pōloli ma hope o ka ʻai ʻana i kahi ʻāpana o ka pī piʻina. Hiki iā ʻoe ke loaʻa iā lākou i ka salakeke a i ʻole e hana i kahi pola o ka sup i mea ʻono ahiahi.
18. Nā Lētē
Loaʻa koke nā legume e like me ka lentil i ka lumi kuke. ʻO kēia mau līlī kahi kumu waiwai o ka protein a loaʻa i ka nui o nā calorie a me nā momona. Loaʻa iā lākou i ke kiʻekiʻe kiʻekiʻe o ka fiber soluble, kahi e hoʻohaʻahaʻa ai i ke kiʻekiʻe o ka kolesterol a lohi i ka hana digestion.
Ma waho o ke kū ʻana o ka starch kūpale i ka lentil, hoʻopau kēia mau mea i ka momona i mālama ʻia a hoʻoponopono i kou makemake. Eia kekahi, ʻo nā līlī kahi mea paʻakikī e hoʻōlohi i ka haki ʻana o nā carbs a hāʻawi i ka ikehu i ke kino no kahi lōʻihi.
10 ʻano o Dals a me kā lākou mau pono olakino
19. Nut
ʻO nā huaʻai e like me nā walnuts, cashews, pistachios, almonds, a me nā nati Brazil kahi kumu waiwai o nā meaola a me nā antioxidant pono. Hiki i nā nati ke hana i kahi meaʻai māmā ahiahi maikaʻi loa ke ʻiʻini kou ʻōpū e hoʻomake i lalo i kekahi mea.
Hiki i kahi kīʻaha liʻiliʻi o nā nati ke māʻona i kou pōloli a mālama iā ʻoe no ka manawa lōʻihi. ʻIke pinepine ʻia ka poʻe i nā hua nut ma mua o ka ʻaina awakea, hōʻike i nā hopena o ka hōʻemi ʻana i ka pōloli. Loaʻa nā hua momona i nā momona polyunsaturated e hoʻēmi i ka mālama ʻana i ka momona a hoʻomaikaʻi i ka hanaola insulin i koi ʻia no ka pohō kaumaha.
20. Nā Hua Chia
Hana nā ʻano hua Chia i kahi koho kakahiaka a olakino maikaʻi i ka lilo hou ʻana o ke kaumaha. Hāpai ʻia kēia mau hua liʻiliʻi me ka fiber, e hāʻawi ai i ka piha a hoʻoliʻiliʻi i kou makemake e loaʻa nā mea ʻai maikaʻi ʻole i ke kakahiaka nui.
ʻO ka māʻona a chia seed e hāʻawi aku ai i ka mea e pale ai i ke kanaka mai ka ʻai nui ʻana, kahi mea e lohi ai. Hōʻike nā noiʻi e loaʻa i ka 2 puna o nā hua chia he 10 g o ka fiber, i lawa e hoʻoliʻiliʻi i ke kaumaha o ke kino. E hoʻopaʻa mau iā lākou i loko o kāu oatmeal a ma hope o kahi i hāʻawi ʻia, e nānā i ka hopena nou iho.
21. Quinoa
Aia i loko o Quinoa kahi nui o ka fiber a me ka protein a hiki ke ʻai ʻia i ka wā kakahiaka. Hōʻike kahi lawelawe o ka quinoa i ka papa kuhikuhi glycemic haʻahaʻa a hoʻolohi i ke kaʻina o ka digestion.
He ala olakino ia e hoʻomaka ai i kou lā a hāʻawi pū ka quinoa i ka piha, i ʻole ʻoe e hoʻomāinoino i nā meaʻai maikaʻi ʻole. I kēia ala, pale ia i ka ʻai ʻana o nā calorie keu a paipai i ka pohō kaumaha.
22. Broccoli
ʻO Broccoli kahi mea kanu ʻōmaʻomaʻo i loaʻa ka pae haʻahaʻa o nā calories. ʻO ka ʻai ʻana i ka broccoli ma ke ʻano he papaʻai hiki ke hāʻawi i ka pohō kaumaha no ka mea he nui ka wai i loko. Ma waho aʻe, loaʻa iā ia ka pulupulu, nā wikamina A, C, a me K, a me ka calcium, kahi e lilo ai i mea koho olakino e hoʻohui ʻia i ka pā o ka salakeke veggie. Hāʻawi ia i ka māʻona i ka ʻōpū no kahi lōʻihi lōʻihi a hoʻoponopono hou i ka hypertension a hāpai i kahi olakino naʻau maikaʻi.
23. Pākāpika
ʻO kēia mau hua liʻiliʻi ʻulaʻula nā hale kūʻai o kahi nui o ka fibr, haʻahaʻa i ka momona, a me ka ʻike kalori. Hoʻonui waiwai ʻia lākou me nā mea momona e like me ke keleawe, manganese, folic acid, wikamina, hao, a pēlā aku.
Loaʻa i nā raspberries kahi wai kiʻekiʻe, kahi e māʻona ai me kahi lawelawe liʻiliʻi. Hiki iā ʻoe ke loaʻa pololei i kāu lawelawe ʻana i ka oatmeal a i ʻole e hana i ka mea ʻono raspberry. Eia kekahi, ʻo ka pae glycemic haʻahaʻa o nā raspberry kōkua i ka kaohi ʻana i ke kō a me ke kōkua i ka pohō kaumaha.
24. Kawaewa
He hua nui ka awawa i kēlā me kēia kau. Makemake ka hapanui o mākou iā ia e ʻai maka. ʻIke ʻia aia i loko o ka guava maka ke ʻoi aku ka nui o ke kō ma mua o nā ʻoma, ʻalani, lemon, a pēlā aku.
Eia hou, kōkua ka protein a me ka ʻike fiber i ka guava i ka hoʻoulu ʻana i ka metabolism a me nā kōkua i ka lawe ʻana i ka momona o ke kino. Hāʻawi ia i kahi ʻano o ka māʻona a hoʻoliʻiliʻi loa ʻoe i ka pōloli.
25. Paukū
ʻO kaʻuala ka mea kanu maʻamau i loaʻa ma ka makeke. Loaʻa iā mākou he nui me nā mea ʻai ʻē aʻe i nā curries. ʻO ka paukena, ʻoiai ʻono ʻole, loaʻa kahi nui o ka fiber dietary e hoʻomāmā ai i ka digestion a kōkua i ke puhi ʻana i nā kalo keu. Hiki ke pōmaikaʻi ka paukena i ka hāpai ʻana i ka pohō kaumaha a me ka hoʻokūpaʻa ʻana i ka pae kō kō. E loaʻa iā 2-3 mau lā i hoʻokahi pule, e hoʻolapalapa ʻia a i ʻole ke ʻano o kahi curry no nā hopena maikaʻi.
26. Pomegerane
He mau hua liʻiliʻi ko Pomegranate i loaʻa nā mea ʻono maoli a waiwai i nā meaola a me nā antioxidant. Hiki ke kōkua i ka ʻai ʻana i ke kīʻaha pomegerane i ka hōʻemi ʻana i ke kaupaona ma hope. ʻ stateslelo nā noiʻi e hiki i ka inu ʻana i ka wai pomeraite ke kōkua i ka mālama ʻana i ka momona ma muli o ke alo o nā polyphenols a me nā antioxidants. Ma waho aʻe, kōkua ka pomegranate i ka hōʻemi ʻana i ka pae kolesterol a pale i ka ulu ʻana o nā hunaola maʻi ʻaʻai. E loaʻa i ke aniani o ka wai pomeraite i kēlā me kēia lā e hakakā i ka momona.
11 ke kōkua o ke olakino o nā pomegerane momona
27. Pāleka
ʻO Barley kahi cereal palaoa āpau i hiki ke hana i kahi koho kakahiaka nui loa. He kumu waiwai lākou o ka fiber e hoʻonui ai i ka metabolism o ke kino a hana i ka pohō kaumaha. Ma waho aʻe, ʻo ka inu ʻana i ka wai bale ma mua o ka hiki i kēlā me kēia pāʻina ke kōkua i ka hoʻoluʻu ʻana i ka digestion a me ka puhi ʻana i nā kilo keu. No ka hana ʻana i ka wai bale, e hoʻohui i kahi kīʻaha o ka wai maʻamau a e hoʻomoʻa i 2 mau punetune o ka bale i loko. E hoʻokahe i ka wai a loaʻa iā ia ma mua o kāu pāʻina ʻana. E kōkua pū ia i ka hōʻemi ʻana i kou pololi.
28. Kiwi
He hua nui ʻo Kiwi no ka poʻe e hele ana i ke kau paona kaumaha. Loaʻa i kēia hua kahi nui o ka fiber dietary, kahi e hāpai i ka māʻona e hōʻemi i ka makemake. Ma waho aʻe, ʻo nā polyphenols a me nā antioxidant i loaʻa i ke kiwi kōkua i ka mālama ʻana i ka momona. Hōʻike ka poʻe e ʻai ana i ke kiwi i kēlā me kēia lā e lilo kaupaona ma hope o kekahi manawa. ʻO ka calcium i loko o ke kiwi ʻaʻole e hoʻoikaika i nā iwi wale nō akā kōkua pū kekahi i ke kaulike ʻana i ke kaumaha o ke kino. E loaʻa iā ia i kēlā me kēia lā e like me kāu meaʻai māmā o ke awakea.
29. Maiʻa
Hiki i ka maiʻa ke kōkua iā ʻoe e mālama i kahi pūhaka maikaʻi. He waiwai ia i ka waiʻopa a me nā pūpū haʻahaʻa. Ma waho aʻe, ʻo ka ʻai ʻana i hoʻokahi maiʻa e hāʻawi ai i ka piha a hoʻoliʻiliʻi i ka pōloli. Kōkua pū ka maiʻa i ka hāʻawi ʻana i kahi nui o ka ikehu i ke kino a hoʻonui i ka metabolism. No laila ma hope o ka wā hoʻoikaika, hoʻopau i ka maiʻa ʻaʻole wale no ka hoʻoulu ʻana i ka pohō kaumaha, akā e hoʻopiha i ka ikehu nalowale.
30. Beet
Hoʻonui ʻia me nā mea pono āpau e like me ka potassium, magnesium, hao, huaʻai C, a pēlā aku. ʻO ka beet kahi meaʻai maikaʻi loa no ka pohō kaumaha. Hoʻonui pū ka Beet i ka ʻōnaehana paleʻoniʻoni a hoʻoneʻe i ka nui o ka wai mai ke kino, a hiki ke alakaʻi i ka loaʻa kaumaha.
Hiki iā ʻoe ke hoʻopau i ka kuʻi maka ma ke ʻano he ʻāpana o kāu salakeke, e hana i kahi mea ʻai veggie, a i ʻole he kīʻaha o ka wai momona beet e hoʻopaʻa i ke kaʻina hana o ke kaupaona. He inu olakino a kūlohelohe hoʻi ia no ka hōʻoluʻolu pū ʻana i kou pōloli pū kekahi.
31. Pākaʻakai
Loaʻa nā hua hua i nā ʻano like ʻole o ke kala a me ka ʻono, akā waiwai nui nā kumuwaiwai olakino a me nā calorie haʻahaʻa. Kōkua pū ia i ka hakakā ʻana i ka maʻi ʻaʻai a paipai i ka pae kūpono o ka wikamina C i nā mākua. Ma waena o kāna mau pono olakino, kōkua nā grapefruits i ka pohō kaumaha me ke kōkua o kahi enzyme i kapa ʻia ʻo AMP-activated protein kinase (AMPK).
Ke hoʻoulu ʻia kēia enzyme, hoʻonui ia i ka metabolism a hoʻohana i ka momona a me ke kō i mālama ʻia no ka hana ʻana i ka ikehu i ke kino. ʻOi aku ka maikaʻi o ka wai o nā hua ma mua o nā huaʻai anti-obesity. ʻIke ʻia i ka ʻai ʻana i ka hapalua o ka grapefruit i kahi lā hiki ke hana i ka lilo kaumaha hou.
32. Pasta palaoa holoʻokoʻa
Hoʻololi i kāu pasta palaoa hoʻomaʻemaʻe maʻamau me ka pasta palaoa holoʻokoʻa no ka hōʻemi ʻana i ka kaumaha. ʻO kēia no ka mea aia i loko o ka pasta palaoa ka nui o ka fiber, kahi mea e pono ai no ka haki ʻana i ka momona i mālama ʻia, hoʻoulu ʻana i ka metabolism, a me ka paipai ʻana i ka māʻona.
Hiki i ka pasta ke lilo i kāu pāʻina āpau ke hui pū ʻia me nā mea ʻai a mea moa paha. He koho olakino ia no ka ʻaina awakea a i ʻole kaʻaina awakea a me nā kōkua i ka hōʻemi ʻana i ke kaumaha o ke kino a hemo i ka paʻa paʻa.
Kāpena Pasta Tomato ʻAno ʻInikia!
33. ʻO Pistachios
ʻO nā pististos he mau hua liʻiliʻi ia heʻuʻuku paha ka nui akā ʻono e ʻai a kōkua i ka hōʻemi ʻana i ka kaumaha. Hiki i kahi pola pistachios liʻiliʻi ma mua o ka ʻaina awakea ke hōʻemi i kāu pōloli ma hope. Hiki iā ʻoe ke hoʻohui iā lākou i kāu salakeke.
ʻIke ʻia inā hoʻopau ʻia nā pistachios no 3 mau manawa i ka pule, a laila i ka hopena o ka makahiki, hiki i ke kanaka ke lilo i 7 mau paona. Eia kekahi, kōkua pū kēia nati i ka hoʻohaʻahaʻa ʻana i ka makaʻu o ka naʻau a me ka paipai ʻana i ka maikaʻi o ka cholesterol.
34. Mele
Mālama kahi ʻāpala i kahi lā i ke kauka. Hōʻike kēia ʻōlelo ʻelemakule i ka waiwai o nā huaola i loaʻa i nā ʻomaʻomaʻo e kōkua ai i ka hana ʻana i kahi pale e pale ai i nā mikena mai ke komo ʻana i ke kino.
Akā, ʻoi aku ka maikaʻi o nā ʻoma i ka hōʻemi ʻana i ka kaumaha. Loaʻa iā lākou nā calorie haʻahaʻa a me nā wai a me nā fiber. Paipai lākou i ka piha a hoʻoliʻiliʻi i ka pōloli. Loaʻa i kahi ʻāpala i kēlā me kēia lā ma hope o ka ʻaina awakea e māʻona ai kou ʻōpū.
35. Uala i hoʻomoʻa ʻia
ʻO kaʻuala, ʻo ka ʻono a maʻalahi paha, hana i kahi ʻāpana o kā mākou papaʻai o kēlā me kēia lā. Loaʻa iā lākou nā meaola nui a haʻahaʻa i nā calories. No laila, hiki iā lākou ke hana i kahi wahi nui i kāu pakuhi papaʻai.
Loaʻa i kaʻuala i hoʻomoʻa ʻia me kahi kāpī paʻakai, ʻaʻole wale nō e hōʻoluʻolu i ka pōloli akā loaʻa pū ka pulupulu, kahi mea kōkua i ka hoʻēmi ʻana i ke kaupaona. E ʻai iā lākou no ka ʻaina kakahiaka me 2 mau ʻāpana berena a i ʻole nā mea ʻono ahiahi.
36. Nā hua ʻupu
E like me ka paukena, maikaʻi pū nō hoʻi kona ʻanoʻano i ka hāpai ʻana i ka pohō kaumaha. Loaʻa i nā hua paukena ka nui o nā fiber a me nā omega 3 a waiwai i nā mea momona a me nā minelala. ʻO ka loaʻa ʻana o nā hua ʻōpala hiki ke kōkua iā ʻoe e hoʻolei i kēlā mau kilo keu a loaʻa ke kiʻi i makemake ʻia. Eia kekahi, kaohi pū ia i ka nui o ke kō i pau i ke kino a hoʻoponopono i ke kiʻekiʻe o ke kō o ke kō.
37. Mango
ʻO nā hua kau kau maikaʻi loa o ke kauwela, aloha ʻia ka mane e ka hapanui o ka poʻe. Kāhea pinepine ʻia ma ke ʻano he mōʻī o nā hua, nā mango ka mea ʻai māmā olakino hiki ke hoʻoulu i ka māʻona.
Loaʻa iā lākou i ka beta-carotene, i mea e kōkua ai i ka hōʻemi ʻana i ka maʻi ʻaʻai. ʻO lākou kekahi kumu waiwai o nā wikamina C a me B, a loaʻa nā lycopene, kahi antioxidant e kōkua i ka pohō kaumaha. Hiki i ka ʻai mango o kēlā me kēia lā ke hāʻawi i kahi ʻili kīnā ʻole.
He aha ka mea e ʻai ai inā he nui nā mango?
38. ʻO Prunes
Aia i loko o nā prun kahi nui o ka fiber dietary e hoʻomaʻamaʻa i ka digestion a hemo i ka constipation. Hiki iā lākou ke hana i kahi ʻāpana o kāu papaʻai hoʻohaʻahaʻa kaumaha akā waiwai ʻana i nā calorie, ʻoi aku kēia mau mea ʻoi aku e hōʻalo ʻia ma ke ʻano he ʻai pono. Hiki iā ʻoe ke hoʻohui iā lākou i loko o kāu pola o ka saladi huaʻai a i mea ʻaina ahiahi.
39. Nā Piʻi Piʻi
Makemake ka hapa nui o mākou i ka curry beans, akā ʻaʻole ʻoe i ʻike hiki iā ia ke kōkua i ka lilo ʻana o ke kaumaha o ke kino. ʻO nā pīni kīʻaha ʻulaʻula kahi kumu waiwai o ka protein e hoʻonāukiuki i ka manaʻo o ka piha ma hope o ka hoʻohana ʻana. I kekahi ala, hoʻemi ia i kou makemake e hoʻomake i nā meaʻai māmā maikaʻi ʻole a kaohi i ka nui o ka ʻai calorie. Hiki iā ʻoe ke hoʻolapalapa i nā pīʻī ʻulaʻula i kuke i kāu ʻaina awakea a i loko paha o kāu salakeke mea kanu.
40. Pōpaka
ʻO nā Strawberry kahi waiwai waiwai o ka wikamina C, nā anti-inflammatory enzymes a me nā antioxidants e hoʻolilo iā lākou i mea kūpono no ka hoʻohana ʻana ke hoʻāʻo nei e hoʻokō i nā pahuhopu kaumaha. Loaʻa iā lākou kahi nui o ka fiber, kahi e hāpai ai i ka digestion maikaʻi a hoʻoulu i ka nui metabolic o ke kino.
ʻOiai ke kōkua nei i ka pohō kaumaha, hoʻonui ka strawberry i ka huna ʻana o leptin a me adiponectin, ʻo ia nā metabolic a me nā hormona momona. Ma waho aʻe, ma muli o kā lākou waiwai anti-inflammatory, kōkua nā strawberry i ka hoʻōla ʻana i nā ʻeha kūloko, kahi e hana ai i nā kau hana. Hiki iā ʻoe ke loaʻa i nā strawberry maka, kāwili iā lākou i ka salakeke hua, a i ʻole hana i kahi pai a pudding paha a ʻai iā ia.
41. Walnuts
ʻO nā walnuts nā huaʻono momona a waiwai pū kekahi o nā meaola a me nā protein pono. Hiki iā lākou ke hana i kahi meaʻai maikaʻi maikaʻi loa a he mea hoʻopau kūlohelohe maoli. Kōkua pū kekahi ʻo Walnuts no ka kaohi ʻana i ka maʻi kō a me ka paipai ʻana i ka pohō kaumaha.
Loaʻa i nā walnuts acid ellagic, kahi antioxidant e pale ai i ka mumū a hoʻemi i ka maʻi kō. Ma waho aʻe, aia nā walnuts i ka fiber, omega3 fatty acid, a me ka protein, kahi e hoʻoliʻiliʻi maoli ai i ka paona. Hiki i kahi liʻiliʻi o nā walnuts ma mua o ka ʻai ʻana ke hāʻawi i kahi ʻano o ka piha.
42. Nā lā
Inā makemake ʻoe e hōʻemi i ke kaupaona hope, a laila hoʻokomo i nā lā i kāu papaʻai maʻamau. ʻO lākou nā hua momona momona hiki ke hoʻopau maka ʻia a me nā hua maloʻo ʻē aʻe. Loaʻa iā lākou ka nui o nā fiber e kōkua ai i ka puhi ʻana i lalo o ka momona i mālama ʻia a hāʻawi i ka pohō kaumaha.
Kaʻana i kēia ʻatikala!
Mai mālama i kēia maikaʻi maikaʻi iā ʻoe iho! Kaʻana like, no laila hiki i kāu mau hoaaloha ke heluhelu pū kekahi.
Wai Lemon a me Jaggery no ka Loss Lilo: He Hack Fitness Maʻalahi
