Inā noʻonoʻo ʻoe i kou wā kamaliʻi a ʻōpio paha, e hoʻomanaʻo paha ʻoe i ka hiki i kou kino ke mālama i nā paona a hoʻopau maikaʻi i nā calorie, ʻoi aku ka maikaʻi ma mua o ke kanaka makua. I ko mākou ulu ʻana, e emi ana kā mākou metabolism, a he mea maʻamau ia i ka hapa nui o nā kānaka. Ke hiki mai kēia, ʻo ka mea mua i hoʻopilikia ʻia ʻo ka hiki ke lilo i ke kaumaha. ʻOi aku ka paʻakikī, ʻaʻole wale ke nānā aku i ka maikaʻi, akā no ka manaʻo maikaʻi a me ke olakino. ʻO ke ala maʻalahi e hana ai i kēia ma o nā meaʻai āu e ʻai ai. E nānā kākou i ka mea nā meaʻai hoʻemi kaumaha pono ʻoe e ʻai a inu.
ekahi. E ʻai i ka ʻāpana o nā huamoa a me ka waiū i kēlā me kēia lā
elua. Lau ʻōmaʻomaʻo lau
3. E inu i ke kī ʻōmaʻomaʻo
ʻEhā. Piʻi a me nā Legumes
5. He ʻokoʻa o nā ʻumeke i ʻai ʻia i kēlā me kēia pule
6. Hiki i ka Ginger ke kōkua i ka hoʻonui ʻana i ka nui o ka metabolic
7. E ʻai i kahi ʻāpana o nā hua i kēlā me kēia lā
8. Hana ʻia ka Popcorn i mea ʻai nui
9. FAQs
E ʻai i ka ʻāpana o nā huamoa a me ka waiū i kēlā me kēia lā
ʻO nā hua manu a me ka waiu nā kumu kumu ʻelua o nā protein olakino i loaʻa maoli. Hiki iā ʻoe ke huli i ka moa, ka pipi, ka iʻa, ka iʻa a me nā kumuwaiwai ʻē aʻe o ka ʻiʻo wīwī no nā pono like. ʻO ka ʻai ʻana i ka protein kekahi o nā mea maʻalahi nā ala e lilo ai ke kaumaha no ka mea, he nui kona hopena. No ka hoʻomaka ʻana, e hoʻomaopopo kākou i ka TEF a i ʻole Thermic Ka hopena o ka meaʻai , ka mea i hanaʻia keʻaiʻoe. ʻO kēia no ka hoʻohana ʻana o ke kino i kāna mau calorie ʻē aʻe e hana a hoʻoheheʻe i kēia meaʻai. ʻO nā pūʻulu meaʻai āpau, loaʻa ka protein i ka TEF kiʻekiʻe loa, hiki ke hoʻonui i ka 30 pākēneka, ʻo ia hoʻi he ʻumi mau manawa ma mua o ka nui o 3 pākēneka i hāʻawi ʻia e nā momona.
ʻO ka protein kekahi koho hoʻopiha, ʻo ia hoʻi nā kumu holoholona o ka protein, no laila ke pale nei kēia i ka ʻai ʻana i nā makana maikaʻi ʻole, a e hōʻoia i ka māʻona o kou ʻōpū i kahi ala maikaʻi. ʻO ka protein kekahi meaʻai nui i ke kūkulu ʻana i ka ʻiʻo, no laila ke ʻai ʻoe i kahi meaʻai waiwai nui o ka protein, kōkua ia i ka hoʻololi ʻana i ka momona i ka ʻiʻo, a laila ʻo ia hoʻi. hoʻonui i ka metabolism . No laila e ʻai liʻiliʻi ʻoe, e puhi hou aʻe, a lilo i ke kaumaha.
ʻAno pro: ʻO nā meaʻai momona e like me nā hua manu a me ka iʻa iʻa e kōkua i ka hoʻololi ʻana i ka momona i ka ʻiʻo, e hoʻonui i ka metabolism e hoʻonui i ke kaumaha.
Lau ʻōmaʻomaʻo lau
He mea nui ka hao i ka mālama ʻana i ke kaulike o kou kino. Me ka zinc a me ka selenium, kōkua ia i ka maikaʻi o ka thyroid gland. Inā pau ka hana pono o ka thyroid gland, hiki mai nā pilikia like emi ke kaumaha o ke kaumaha ʻo ia nā hopena. ʻO nā lau ʻōmaʻomaʻo lau ke ala maikaʻi loa e hoʻoponopono ai i kēia pilikia ma muli o ka mālama ʻana i kou pae hao. Spinach, kale, nā mea a pau ʻano lettuce , a ʻo nā nati a me nā ʻanoʻano ke hāʻawi aku i nā hoʻonā e pale aku i kēia pilikia.
ʻAno pro: E ʻai i nā lau ʻōmaʻomaʻo lau e hiki ai ke hoʻemi i ke kaumaha ma o ka hoʻonui ʻana i ka hana o ka thyroid gland.
E inu i ke kī ʻōmaʻomaʻo
ʻO kēia kekahi o nā mea maikaʻi loa a ʻoi aku nā ala kūpono e lilo ai ke kaumaha . E inu wale i ke kīʻaha kī ʻōmaʻomaʻo ʻekolu ʻekolu o ka lā! kī ʻōmaʻomaʻo He waiwai ia i nā antioxidants i kapa ʻia he catechins a me polyphenols, he mea hoʻoikaika kino maoli. Hiki iā ʻoe ke puhi i hoʻokahi haneli mau calorie i ka lā, a ʻoi aku paha, me kēia mea inu maʻalahi. Eia naʻe, e hōʻoia ʻaʻole ʻoe e ʻai ia ma ka ʻōpū ʻole; ʻoi aku ka maikaʻi ma hope o ka ʻai ʻana, e waiho ana i kahi āpau o 45-60 mau minuke. Inā ʻaʻohe kī ʻōmaʻomaʻo ma ka lima, inu i ka mahana wela a i ʻole ka wai mahana. ʻO kēia kōkua i ka puhi momona , a hoʻopiha hoʻi iā ʻoe i ʻole ʻoe e ʻai i nā ʻano meaʻai hewa ʻole.
ʻAno pro: Hiki ke kōkua ke kīʻaha kīʻaha ʻōmaʻomaʻo i 2-3 mau manawa i ka lā iā ʻoe e puhi i hoʻokahi haneli calories!
Piʻi a me nā Legumes
ʻO nā pīni a me nā legumes, ʻoiai inā he vegan ʻoe a i ʻole mea ʻai meaʻai, he kumu kupanaha ia mea kanu protein , a hāʻawi i nā pono like me ka protein holoholona. Eia kekahi, loaʻa iā lākou ka pōmaikaʻi o ka waiwai o ka fiber, he mea nui ia i ka hoʻoemi ʻana, mālama i nā ʻōpū o ka digestive i ke kūlana hana maikaʻi a ma laila e hiki ai i ka haki ʻana o ka meaʻai. O kēia kūpono i ka hoʻemi kaumaha . Loaʻa i nā legumes kahi amino acid i kapa ʻia ʻo arginine, e kōkua ana i ke kino e puhi i nā kalapona a me ka momona ma mua o nā mea ʻē aʻe.
ʻAno pro: Aia nā pīni a me nā legumes i nā fiber a me nā amino acids, e kōkua ana i ka hoʻemi kaumaha.
pehea e lilo ai i ka papa kuhikuhi ʻai meaʻai
He ʻokoʻa o nā ʻumeke i ʻai ʻia i kēlā me kēia pule
ʻO ka ʻai ʻana i kahi ʻāpana ʻumeke pono poho kaumaha . ʻumeke ʻawaʻawa he waiwai i ka hao, ka magnesium, nā huaora, ka fiber, ka potassium a me nā antioxidants. He haʻahaʻa ka calorie, hoʻomaʻemaʻe maikaʻi i ke ake a me nā ʻāpana digestive ʻē aʻe e hoʻonui i ka metabolism a kōkua i ka hoʻemi kaumaha. He kiʻekiʻe ka ʻumeke i ka wai, e lilo ia i mea ʻai māmā, hoʻomaʻemaʻe, mālama i nā maʻi digestive, kōkua i ka hoʻemi kaumaha a hoʻopiha i ka wai nalowale a me nā electrolytes. Pono e ʻai ʻia ka ʻumeke Ridge ma ka liʻiliʻi loa i hoʻokahi manawa i ka pule no ka fiber meaʻai, ka ʻiʻo o ka huaora C, ka alkaline i ke kino a e hoemi ana i ka mumū i loko o ke kino, no ke ola kino a me ke kaumaha. He kumu maikaʻi ka ʻumeke kikoʻī o nā kaʻa paʻakikī, me ka ʻole o ka hewa e pili ana i ka ʻai ʻana.
ʻAno pro: E ʻai i nā ʻumeke ʻokoʻa no nā pōmaikaʻi o ke kaumaha.
Hiki i ka Ginger ke kōkua i ka hoʻonui ʻana i ka nui o ka metabolic
ʻIke pinepine ʻia ʻo Ginger ʻo ka mea ʻala kilokilo, hoʻohana ʻia no mau keneturia no ka poho kaumaha . Hoʻopiha ʻia me nā huaora A, C a me E, ʻo ia hoʻonui i ka palekana , hoʻomaʻemaʻe i ke kino a he waiwai antioxidant. Loaʻa iā ia nā ʻano mineral like ʻole e like me ka potassium, copper, magnesium a pēlā aku. He mea maikaʻi ka Ginger e hoʻoikaika i ka metabolism, hoʻomaikaʻi i ke olakino o ka ʻōpū a hoʻemi i ka ʻāʻī o ka ʻōpū, a hoʻomaikaʻi i ka hana o nā ʻāpana digestive, e hiki ai i ka pohō kaumaha. Hiki ke ʻai ʻia i loko o nā kī, nā soup, nā broths, e like me ka mea ʻala i ka kuke ʻana, a me ke ʻano wai ʻala - ʻaʻohe mea ʻē aʻe ʻo ka ginger i hoʻolapalapa maikaʻi ʻia i ka wai.
ʻAno pro: He mea ʻala maikaʻi ʻo Ginger no ka pohō kaumaha ke ʻai ʻia i loko o nā kī, sopa a me nā broths.
E ʻai i kahi ʻāpana o nā hua i kēlā me kēia lā
Hana nā hua no nā meaʻai hoʻemi kaumaha nui ʻO ka mea nui no ka mea he waiwai lākou i ka waikawa ellagic. Hoʻopau kēia phytonutrient i nā radical manuahi mai ke kino a hoʻopau loa ia. Kāohi ia i ka ʻāʻī a hoʻōki i ka haki ʻana o ka collagen. He mea maikaʻi ia no ka pohō kaumaha a hoʻonui i ka metabolism o ke kino. E ʻai i kahi ʻāpana kea o hua no na pomaikai - Strawberries, blackberries, raspberries, cranberries a pēlā aku nā ala kūpono e loaʻa ai kēia phytonutrient i kāu ʻai . Ma waho aʻe o nā huaʻai a me nā huaʻai, nā nati e like me ka pecans a me ka wōnati, a me kekahi ʻano ʻano halo he kūpono ia e ʻai no nā pono like.
ʻAno pro: ʻO ka ʻai ʻana i nā hua he ala maikaʻi loa ia e lilo ai ke kaumaha, e hoʻomaikaʻi i ka ʻike o ka ellagic acid.
Hana ʻia ka Popcorn i mea ʻai nui
Popcorn hau ʻO ka popped kuʻuna he 30 mau calorie liʻiliʻi i kēlā me kēia lawelawe maʻamau (mai hoʻohui i ka pata, nā mea ʻono, nā mea ʻala a me nā mea ʻala!). ʻAʻole ʻo ia wale nō, waiwai nui ka popcorn i nā polyphenols, kahi ʻano antioxidant e hiki ke hōʻemi i ka mumū. Hiki iā ia ke mālama i ke olakino o kou ʻōpū, loaʻa ka hao he nui, a ʻo ia ka palaoa holoʻokoʻa ʻaʻole i hana ʻia, ʻaʻole like me nā kīʻaha i hoʻomaʻemaʻe ʻia ma ka mākeke, a kūpono no ka poho kaumaha . Eia nō naʻe, he haʻahaʻa i ka meaʻai, no laila pono ʻoe e kiʻi i kāu ʻai mai nā hua , mea kanu, waiu, ʻiʻo wīwī, nati a me nā ʻanoʻano.
ʻAno pro: E ʻai i ka popcorn me ka hoʻohaʻahaʻa, no ka mea, he ʻai ia e kōkua ai i ka pohō kaumaha.
FAQs
N. He aha kaʻu e pale aku ai?
TO. ʻO ka hapa nui o kēia he manaʻo maʻamau! ʻO nā meaʻai āu e pale aku ai i mea e hoʻonui ai i ka pohō kaumaha, ʻo ia nō nā meaʻai haʻahaʻa haʻahaʻa a momona - nā meaʻai momona i ke kō a me nā mea ʻono kō, nā meaʻai hohonu, ka waiʻona, nā meaʻai i hoʻopaʻa ʻia, nā meaʻai momona i loko. nā momona trans , nā kīʻaha i hoʻomaʻemaʻeʻia, ka nui o kaʻiʻoʻulaʻula, ka paʻakai nui a pēlā aku.
ka palaoa grama no ka hookeo maka
N. Inā hahai au i ka meaʻai meaʻai, pono anei au e hoʻoikaika kino?
TO. He mea koʻikoʻi ka hoʻoikaika kino no ka mālama ʻana i ke kaʻina metabolic o ke kino a kōkua i ka hoʻemi kaumaha. Hoʻopau ka Cardio i ka momona nui, ʻoiai he mea nui ka ulu ʻana o ka ʻiʻo - no ka mea, kōkua ka ʻiʻo i ka metabolism ma mua o ka momona. No laila he hui o aʻo kaumaha , yoga a me Pilates kekahi o nā mea e hiki ai iā ʻoe ke hana e hoʻomau i ka hana metabolically.
N. Pehea ka hopena o ka hiamoe ʻole i ka pohō kaumaha?
TO. Ke hana ʻole ʻoe lawa ka hiamoe , hoʻolohi ka metabolism no ka mea pono e mālama i ka ikehu keu no ka wā e ala ana ʻoe! Hoʻomaka kēia i ka hoʻokuʻu ʻana o cortisol, kahi hormone e hoʻonui ai i ke kaumaha, a me nā pae momona i loko o ke kino pū kekahi. No laila ʻoi aku ka paʻakikī o ka lilo kaumaha!
