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ʻOiai ka hapanui o ka honua e holo nei ma hope o nā papaʻai a me nā hoʻolālā e kōkua ai i ka hoʻoliʻiliʻi o ke kaupaona ʻana, aia kekahi e ʻimi nei i kahi papaʻai e kōkua ai iā lākou e loaʻa ke kaupaona - a ʻo ia hoʻi i kahi ala olakino. Ma muli o ka ʻike maopopo, ʻo ka loaʻa ʻana o ke kaupaona kahi ʻāpana keke akā ʻo ka hana ʻana ia i ke ala kūpono hiki ke maʻalahi.
Aia kekahi mau kumu ʻē aʻe ʻē aʻe e hiki ai ke lilo i kaupaona e like me ka lawa ʻole o ka maʻamau i ka ʻai ʻana, hoʻolōʻihi ʻia ka manawa o ka manawa ʻai, koho maikaʻi ʻole i nā meaʻai, nā maʻi ʻai e like me Nervosa a me bulimia, a pēlā aku. [1]
ʻO kekahi o nā kumu nui e nānā ai ka poʻe i nā ala e loaʻa ai ke kaumaha ke hāʻule kekahi i lalo o ka paona. ʻO kahi kanaka kaona kaupaona ke kino o ke kino e manaʻo ʻia he haʻahaʻa no ke olakino. Loaʻa i ka poʻe underweight ka helu kino nui (BMI) ma lalo o 18.5 a i ʻole ke kaupaona 15 keneta a 20 keneta ma lalo o ka maʻamau no ko lākou mau makahiki a me ke kiʻekiʻe. [elua] .
pani no ka wehe ʻana i nā kui kui
E hōʻoia i kāu BMI ma aneʻi .
I kekahi mau makahiki, makemake nā kāne a me nā wahine e hōʻike iā lākou iho me ko lākou mau kino a ʻo ia ka manawa e hoʻonāukiuki ai kahi kino ʻoi loa. Eia kekahi, ʻaʻole olakino ka poʻe underweight.
Kaukaʻi ʻia i kou kiʻekiʻe a me kou mau makahiki, hiki i kāu kauka ke aʻoaʻo iā ʻoe i ka nui o kāu kauā kūpono [3] .
E heluhelu hou aʻe e ʻike pehea e loaʻa ai ke kaupaona i kahi ala olakino.
1. Mīkini Pīnī
Hoʻopiha ʻia ka peanuts me ka protein a me ka momona a he koho kūpono loa ia no nā poʻe e ʻimi nei e loaʻa kaupaona kūlohelohe [4] . Hoʻokahi teaspoon o ka waiūpī pīpī ma kahi o 100 mau calories. Loaʻa iā ia nā huaora e like me ka magnesium, folic acid, wikamina B a me ka wikamina E [5] . Hiki iā ʻoe ke hoʻonui i kāu lawe ʻana i ka waiūpī pīpī ma ka hoʻopili ʻana iā ia i kahi ʻāpana berena a loaʻa ia no ka ʻaina kakahiaka.
2. Waiū momona holoʻokoʻa
ʻO kekahi o nā hopena maʻalahi e loaʻa ai ke kaupaona kūlohelohe ma ka inu ʻana i ka waiū momona a pau. E kuapo i ka waiū skimmed me ka waiū holoʻokoʻa a e loaʻa i kou kino he 60 calories i kēlā me kēia kīʻaha. Nui ka waiū i ka waiū a me nā meaola a he kumu maikaʻi nō hoʻi ia no ka huaora D a me ka huaora A [6] .
3. ʻApocado
ʻOʻAvocados kahi ala maikaʻi loa e hoʻohui i nā momona olakino maikaʻi i kāu papaʻai. Loaʻa i ka hapalua o ka avocado he 140 calories a me kahi kumu maikaʻi o nā wikamina a me nā minelala, e like me ka wikamina E, folic acid a me ka potassium [7] . Hiki iā ʻoe ke leʻaleʻa i nā avocado ma ke kau ʻana iā lākou i nā salakeke, nā mea leʻaleʻa a i ʻole kahi pālahalaha.
4. Berena palaoa holoʻokoʻa
ʻO ka palaoa palaoa holoʻokoʻa kahi meaʻai ʻē aʻe e hiki ke kōkua iā ʻoe e kaupaona. Loaʻa nā huaora a ka palaoa palaoa holoʻokoʻa i mea e kākoʻo ai i ka ʻaina kakahiaka maikaʻi a hoʻohui pū i ka nui o nā calories [8] . Loaʻa iā lākou ka pulupulu a me nā minelala e nalowale ana i ka berena keʻokeʻo maʻamau.
5. Nut
Ke hiki mai i ka loaʻa ʻana o ke kaupaona, nā nati kahi koho maikaʻi ʻē aʻe. Hana ia i kahi koho meaʻai māmā maikaʻi a loaʻa nā kumu maikaʻi o nā momona a me nā mea momona. Loaʻa iā lākou ka pulupulu a e mālama i kou ʻōpū no kahi manawa lōʻihi. E loaʻa ai ka hapa nui o nā keu pono, ʻai i nā nati huikau i kēlā me kēia lā [9] .
6. ʻUala
Kiʻekiʻena ʻo kaʻuala i nā haʻuwaiwai e kōkua iā ʻoe e loaʻa wikiwiki i ka paona. Nui lākou i ka protein, piha i nā olonā a loaʻa pū kekahi i ka nui o ka wikamina C. Hiki iā ʻoe ke mālama i ka ʻili no ka loaʻa pono o nā mea momona. [10] .
7. Maiʻa
E lālau i kahi maiʻa no ka ikehu wikiwiki a no ka loaʻa ʻana o ke kaumaha. He kiʻekiʻe ka maiʻa i loko o ka potasiuma, nā wai paʻakai a me nā meaola nui ʻē aʻe e hāʻawi iā ʻoe i ka ikehu a mālama i kou olakino. Loaʻa i ka maiʻa ma mua o 100 mau calori, no laila hiki iā lākou ke kōkua iā ʻoe i ka nui [umikumākahi] .
8. Huamoa
ʻOi aku ka maikaʻi o nā hua manu e loaʻa ai ke kaupaona olakino. Hoʻopili ʻia me ka protein, nā wikamina, a me nā minelala, ʻo ka ʻai ʻana i nā hua 2 i kēlā me kēia kakahiaka ke kōkua i ka hāʻawi ʻana iā ʻoe i ka ikaika e pono ai i loko o ka lā. Scramble, poach it, fry, paila a hana i kahi omelette e ʻoliʻoli ai i ka loaʻa olakino [12] .
pono o ka aila lauoho almond
9. Pata
He kiʻekiʻe ka waiū o ka butter a hiki iā ʻoe ke hoʻohui ia i kāu kuke ma kahi o ka hoʻohana ʻana i ka aila kuke. Māʻona ka waiūpona i nā momona, no laila e ʻai a ʻoliʻoli iā ia i kahi palena palena [13] . E hohola i ka waiūpaʻa ma luna o kāu berena palaoa a pau a ʻai ia no ka ʻaina kakahiaka a i ʻole ma ke ʻano he meaʻai māmā.
10. Ghee
ʻO Ghee kekahi ʻano o ka waiūpaka i mōakāka. Hiki iā ʻoe ke hoʻohana i ka ghee i ke kaulike no ka kuke ʻana no ka mea ua ʻono ka ʻono a me ka momona momona [14] . E hoʻopau i ka ghee bipi kūlohelohe ʻoiai he mau antioxidants, nā waikawaʻa momona momona, kōkua i ka digestion a me nā antiviral a me nā pono antibacterial [umikumālima] .
11. Keiki
ʻO ka maʻamau, ʻo ka hapanui o nā tīhi kiʻekiʻe loa i ka momona hiki iā ʻoe ke hoʻopau i ka tī kao a me ka tī parmesan e kōkua iā ʻoe e loaʻa kaupaona kūlohelohe. Akā e hoʻopau iā lākou i nā mea kaulike [16] .
12. ʻiʻo ʻulaʻula
ʻOiai kiʻekiʻe ka ʻiʻo ʻulaʻula i ka kolesterol, he ala kūpono ia e loaʻa maʻalahi ai ke kaupaona [17] . Loaʻa i kaʻiʻo ka nui o nā protein a me ka hao, a ʻo kekahi mau ʻāpana o kaʻiʻo i loaʻa nā kumu maikaʻi o nā momona. Hiki iā ʻoe ke kuke i ka ʻulaʻula i ka aila ʻoliva no ka papaʻai olakino maikaʻi e loaʻa ai ke kaupaona [18] .
I kēia manawa ke ʻike nei ʻoe i kekahi o nā meaʻai maʻamau a maʻalahi hoʻi i hiki ke kōkua i ka hoʻonui ʻana i ke kaupaona olakino, eia kekahi mau ʻōlelo aʻoaʻo e kōkua iā ʻoe i ke kaʻina hana.
13. Mai Mai ʻOi aku ma mua o 4 mau hola e hele me ka ʻai ʻole
Pono kou kino i kahi lako mau o ka ikehu a ke lele ʻoe i nā meaʻai, hoʻonele ʻoe i ke kino o ka wahie e pono ai. Hiki iā ʻoe ke pale i kou kino mai ka nalowale ʻana i nā mea nui ma ka ʻai ʻana i nā pāʻina maʻamau ma waena o ʻekolu a ʻelima mau hola ke kaʻawale [19] .
14. E ʻai i nā meaʻai he nui i ka manawa hoʻokahi
AIM mau e ʻai i nā pūʻulu meaʻai ʻekolu i ka manawa hoʻokahi. Hāʻawi ka laulā i nā ʻano meaʻai like ʻole me nā hua, nā huaʻai a me nā mea kanu i kou kino i mau mea momona e hana ai i ka lā holoʻokoʻa [iwakālua] .
15. E ʻai i ke olakino akā nā meaʻai paʻakikī
Koho i nā meaʻai waiwai momona e ʻākoakoa nui i nā huaʻāpale, protein a i ʻole momona i loko o kahi lawelawe liʻiliʻi. Eia kekahi, e hele i nā hua maloʻo me ka kō a me nā mea mālama ʻole i hoʻohui ʻia [iwakāluakumakahi] .
sushant singh rajput kaikuahine instagram
16. E inu i kāu meaʻai
ʻOiai ʻaʻole piha ka wai i nā meaʻai paʻa ke hoʻāʻo nei ʻoe e hoʻonui i ka paona, hiki iā lākou ke hāʻawi iā ʻoe i ka lawa pono o ka meaʻai [22] . E hele no ka paheʻe a me nā waiū i hoʻomākaukau ʻia ma ka home.
17. ʻAi kūpono ma mua o ka hiamoe
ʻO ka hoʻōla, hoʻoponopono a me ka hoʻoulu hou ʻana o ke kino i ka wā e hiamoe ai mākou [2. 3] . ʻO ka ʻai ʻana i kahi meaʻai māmā a maikaʻi hoʻi ma mua o ka hiamoe ʻana e hāʻawi iā ʻoe i ka lawa o ka ikehu e hana i kou kino ke hiamoe ʻoe.
Ma waho o ka mea i hōʻike ʻia aʻe nei, ʻo kekahi mau ʻōlelo aʻoaʻo hou e loaʻa ai ke kaupaona i ke ala olakino e hōʻalo i ka inu wai ma mua o ka ʻai ʻana, e hoʻohana ana i nā pā nui aʻe, e hoʻohui ana i ka kirimalu i kāu kofe a me ka hiamoe kūpono. [24] .
aila lāʻau kī no ka hāʻule lauoho
Ma kahi palapala hope loa…
He mea koʻikoʻi e hoʻomaopopo i ka loaʻa ʻana o ke kaupaona i ke ala kūpono a ʻaʻole ma ka puaʻa ʻana i nā meaʻai maikaʻi ʻole ke koho maikaʻi loa no kou kino. ʻO ke ala ʻoi loa e loaʻa ai ke kaupaona maoli ʻana e hele i ke ala kūlohelohe.
E hoʻomanaʻo mau, ʻo ke akahai ke kī.
Nā nīnau i nīnau pinepine ʻia
P. Pehea e hiki ai i ka wahine ke loaʻa ke kaupaona i ke ala olakino?
TO. E ʻai pinepine, e koho i nā meaʻai momona, e hoʻāʻo i nā mea leʻaleʻa a luliluli, e nānā ke inu ʻoe, a mālama pinepine i kekahi manawa a hoʻoikaika pinepine.
P. ʻO ka hua hea ka maikaʻi no ke kaupaona ʻana?
TO. ʻO kekahi mau huaʻai hou, e like me ka avocado a me ka niu, kahi kumu maikaʻi o nā momona momona, hiki ke kōkua iā ʻoe e kaupaona. Māʻona ka maiʻa a me nā mango i nā kālaki a me nā calorie.
P. He aha ka mea e momona ai i ka momona?
TO. ʻO ka nele o ka protein i loko o kāu papaʻai e hoʻohua ai paha ʻoe i ka momona.
