Hoʻomaopopo i nā meaʻai olaʻai e hoʻopiha iāʻoe a hana i ka puʻupuʻu
Ke pale nei nā kānaka i nā pilikia kūʻokoʻa i ka wā e ho'āʻo ai lākou e hoʻokuʻu. ʻO kekahi o ia mau pilikia he nui kaʻai. I nāʻaina he nui a me nāʻoihana kaiāulu, paipaiʻia nā kānaka eʻai i nā'āpana "manly" o nā meaʻono. Hoʻomanaʻo pinepineʻia nā meaʻai nui a me nā kino nui i nā mekala a me nā hōʻike kele pūnaewele. ʻO kaʻaiʻana i nā'āpana o ka mālamalama, nā meaʻono i hiki ke hōʻoluʻolu i ke kanaka ... maikaʻi, no ka mea, e like me ke kanaka.
Pehea e koho ai i ke kaumaha Lossʻai no nā kāne
ʻO nā meaʻona maikaʻi loa no nā kāne he mau koho ia e hoʻopiha i kahi pāpale o ke kanaka, mālama i ke kino o kona kino a paʻakikī akā kōkua pū iā ia e noʻonoʻo a piha. No laila, pono nā kānaka e nānā i ka pilina i ke kūʻaiʻana i nā meaʻai pāʻani.
"ʻO kekahi mea aʻu e noʻonoʻo nei no ka pahuhopu o ka poho kaumaha i loko o nā kānaka , he waiwai pilikino lean ia," i'ōlelo aiʻo Jason Ewoldt, RDN, LD, meaʻai lāʻau maikaʻi i ka Mayo Clinic Healthy Living Program. Hoʻohui houʻo iaʻaʻoleʻo ia e kau nui i ka hoʻonuiʻana i ka pilikino ma ka kohoʻana i keʻano pono o ka protein. "ʻO nā kānaka ke makemake nei e loaʻa nāʻano o nāʻiʻo o ke kino," i'ōlelo aiʻo ia, "no laila, he mea nui e mālama pono i ka laweʻana o nā mea amino e mālama ai i nā mea lean i ka manawa like me ka hoʻonuiʻana i nā manaʻo o ka piha."
ʻO nā amino acids nā papa hana o ka meaola. ʻO nā meaʻawaʻawa aminoʻole e pono ai, e like me glycine a alanine, i hanaʻia e kou kino no lailaʻaʻole ponoʻoe e kiʻi iā lākou mai ka meaʻai.
Akāʻaʻohe amino amino waiwai e hanaʻia e ke kino. ʻO ka meaʻai eʻai aiʻoe e hoʻolako i kēia mau amino acids no ke olakino olakino a no ka hanaʻana a mālamaʻana i ka mīkini maʻi lean.
ʻO nā palapona kūpono nā mea e hoʻolako i nā mea amino a pau. ʻO kaʻai, ka iʻa, ka moa, a me nā meaʻai lawaiʻa (e like me nā hua, ka waiū, a me ka yogota) he mau māmā maikaʻi.
ʻOi, quinoa, huaʻano chia, buckwheat, a me nāʻano o ke kumulāʻau he mau hōʻailona o nā meaʻai o nā meaʻai piha.
Hiki ke hoʻoholoʻia ka'ulapili e ka PCDAAS a iʻole ka protein digestibility i hoʻoponoponoʻia ka helu amino acid . Hoʻomaopopo ka PCDAAS i nā mea amino acid i loko o ka hoʻoponoponoʻana a pale kauʻia me nā kumu'ē aʻe e pili ana i ka digestibility. Kūleʻa, hua manu, waiū, pākī, a me nā mea kanu soy e loaʻa ka helu kiʻekiʻe loa o ka 1.0. ʻO nā meaʻai'ē aʻe he nui ma ka papa inoa e komo pū me ka pipi (0.92), nā pīniʻeleʻele (0.75), a me nā peanuts (0.52).
Akā inā he kanakaʻoe e makemake ana e emi i lalo, hikiʻole iāʻoe ke manawa e noiʻi ai i ka helu PCDAAS o kēlā me kēiaʻai āu eʻike nei ma ka hale kūʻai kūʻai. Ma kahi kūpono, e kahaki i kēia mau papa o nā mea make o nā meaʻai maikaʻi loa no nā kānaka eʻai ai i ka manawaʻai a me nā meaʻai o nā mea pohō maikaʻi loa no nā kāne eʻai ai. Hiki iāʻoe ke kākau pūnaewele i kēia palapala a lawe pū meʻoe i ka mākeke.
Nā Meaʻai Lapaʻau e Hoʻopiha iāʻoe i ka Wāʻaina
Ma kahi hālāwai ninaninau e pili ana i nā pilikia paʻakikī no nā kāne,ʻo Peter Tomututo lāuaʻo Biggest Loser ka mea iʻikeʻiaʻo Pete Thomas e'ōlelo ana e pono i nā kānaka ke aʻo i keʻano o ka kukeʻana no ka liloʻana i ke kaumaha . Inā hiki iāʻoe ke aʻo i keʻano e kūkulu ai i nā meaʻai kūpono aʻoi aku ka maikaʻi ma nā meaʻai eʻai ai ka meaʻai aʻoi aku ka nohoʻana a me ka ikaika.
No lailaʻo nā meaʻai kāu e hoʻolei ai i kāu kaʻa ma ka hale kūʻai? "ʻO kahi mea aʻu e'ōlelo aku ai i ka wā kūʻaiʻana i nā meaʻai maʻamau e kau ana i nā meaʻai a pau," wahi a'Ewoldt. "E komo ana nā meaʻai e like me nā huaʻai a me nā huaʻai, nā meaola lean, a me nā mea momona maikaʻi. I ka nānāʻana i keʻano o nā loliʻana mai nā meaʻai o ke kinona momona kiʻekiʻe i keʻano o nāʻano pilikino e hoʻomau ai i ka noho mālie a hiki i ka hoʻemiʻiaʻana o ke kāleka ākea. "
Eia kekahi mau mea make maikaʻi loa no nā kāne i ka manawaʻai:
- Lowfat Greek yogurt (e nānā i nā mea i lalo i ke kō.)
- ʻO iʻa e like me ka waikaona a me ka tuna e hāʻawi aku i nā'āmona momona-omega-3 pono i kapaʻia he "momona maikaʻi"
- He mea ola e like me ka umauma a me ka umauma momona (e hoʻemi i ka momona a me nā calorie ma ke kohoʻana i nāʻanoʻanoʻili)
- Hoʻoiʻokiʻia keʻano o ka pipi e like me ke kele kiko'ī a iʻole ka pūpū
- ʻO Bison a me nā meaʻai'ē aʻe e lean akā uaʻono
- Kaomi (e helu i ka mea sodium ma ka Nutrition Facts label inā e nānā anaʻoe i kāu i ka paʻakai)
- Nā niho hauʻoli ( legumes ) e like me nā pīniʻeleʻele, ka moaʻi, ka peʻaʻeleʻeleʻeleʻele, aiʻole ka pua
- ʻO nā kīʻaha likeʻole me ka quinoa, ka bale, ka lauiki laiki, aiʻole ka buckwheat
- ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo, nā hua ulu me ka kale, ka'ōnihi, a me ke broccoli
- Nā hua hou e hoʻopiha i kou nihoʻono
A me nā meaʻai kāu e hōʻalo ai i ka ho'āʻoʻana e hoʻohaʻahaʻa? ʻO nā meaʻai pohō nui loa o nā kānaka e hiki ai ke lilo i nā meaʻai i hana pinepineʻia i ka lā pāʻani ma ka pā. ʻO kēia nā meaʻai i piha i nā meaʻai e pono ai kou kino e emi mai. "ʻO nā kānaka ke maʻaʻole i kaʻai i nā mea momona a me nā'ōpelu." Heʻoiaʻiʻo loa kēia i ka wā eʻaiʻana i nā mea momona e like me nā mea kolo,ʻo ka fried French a me nā'ēheu moa ka mea e manaʻo nui ai, "wahi a'Ewoldt.
Nā Mākiko Hauleʻa e Hoʻopiha iāʻoe
E like me ka mea e ola ana, e pōloli ana kekahi kanaka i waena o nā meaʻai. Akā, hiki i nā meaʻaiʻai keʻoluʻolu e hoʻololi i kāu hana i loko o ka meaʻai maikaʻi. No laila, he mea nui e like me ka noʻonoʻo i ka wā eʻai aiʻoe i ka meaʻai e like meʻoe i ka wā e hoʻolālā ai a hoʻomākaukau i nā meaʻai.
I loko o ka mea kaumaha, ua piha ka kīʻahaʻai ma kāu makai kaiāulu i nā meaʻai e pale. He mau meaʻai paha lākou e makemake anaʻoe e hoʻopau. "ʻOiai, i koʻuʻikeʻana ma ka Polokalamu Ola Haumana, makemake nā kānaka e makemake i nā meaʻai paʻakai e like me nā kīʻahi a me nā kīhā Frani aʻai paha i nā meaʻai e like me nā kuki a me nā meaʻai i ka wā e ho'āʻo nei lākou eʻalo i ka kaumaha," wahi a Ewoldt.
No laila, e hoʻomaha i ka'āpana mea i hoʻomoʻaʻia a me ka wahī'āpana a hoʻopiha i nā meaʻai i piha i ka fiber. Hiki i nāʻenehana hiki ke hoʻopiliʻia i nā mea maikaʻi'ē aʻe, akā e kōkua ana lāuaʻelua i kou kino no ka lōʻihi o ka manawa ma hope o kaʻaiʻana. I ka wā i emiʻole aiʻoe i ka pōloli, hiki paha iāʻoe ke hana i nā koho kai maikaʻi aʻai i nā nui kūpono .
Eia kekahi o nā meaʻai maikaʻi loa o nā mea eʻai ai:
- ʻO nā hua liʻiliʻi'ohua
- ʻO nā lāʻau kalo i kohoʻia me ka hummus a iʻole nā lei niho'ē aʻe e hāʻawi ana i nā momona maikaʻi
- ʻO kaʻono a me ka hua o nā mea kanu (manaʻo i nā lālā a me nā blueberries) i hoʻopihaʻia me nā huaʻania chia no kaʻoi aku o ka fiber a me ka meaʻai
- ʻO nā meaʻaiʻona liʻiliʻi liʻiliʻi e like me ka waiū waimaka a iʻole ka waikiko makaleka no kahi hoʻouluʻana ma hope o ka hana (ma kahi o ke kaloka kiʻekiʻe a iʻole nā meaʻawaʻawa hoʻonani i hanaʻia)
- Ke kaona-calorie, ua hoʻopihaʻia ka pōʻai pākīʻai i nā lā hana no ka wā e hele aiʻoe
- Nūnā e like me nā'alemona a me nā huapalapala Brazil e hoʻolako i nā momona momona a me nā momona
- ʻO ka pīnati pēpē ma nā'ōkō liʻiliʻi holoʻokoʻa
- ʻO nā'ōmoleʻo Turkia (nā'āpana kaʻi pulu-sodium i'ōwiliʻia i kahi'ōmole o nā walaʻi momona liʻiliʻi a me nā lāʻauʻawaʻawa lahilahi)
ʻO ka mea nui loa, ka wai inu no ka make wai. E kāpae i nā sodas nui i loaʻa iāʻoe ma kaʻoluʻolu marts. Hoʻopihaʻia nā'enela maʻamau a me kaʻaila sodomona i ka paʻakai aʻo ka meaʻai i nā meaʻai he nui kaʻaila a me nā mea'alamakai e hiki ai ke hoʻopau i kāuʻai.
Pehea e Kuki Pauna Loss Foods no nā kāne
Hiki iāʻoe ke (a) e aʻo i ka kukeʻana i nā meaʻai paʻakikī no ka hanaʻana i ka puʻupuʻu a me ka pōmaikaʻi i kāu pāpale me ka hoʻohuiʻole i nā'īniha i kou waistline. ʻO ka hoʻomāhuahuaʻana i nā meaʻai o ka pale olakino i kāu pāʻaniʻaʻole ia e kōkua iāʻoe e lilo i ke kaumaha keʻoleʻoe e hoʻohana i nāʻano kuke kuke no ka hoʻomākaukauʻana iā lākou. E kau i ka hilinaʻi i kēia mau mea kuke e hoʻomau i kāuʻaiʻana:
- Grill. Inā makemakeʻoe i kahi hau maikaʻi, hiki iāʻoe ke mālama i kāu meaʻai inā e'umeʻonaʻoe me ka hoʻouluʻoleʻana i kaʻaila aiʻole ka waiū. ʻO ka hapa nui o nā pipi kahi i piha i ka momona no lailaʻaʻole kumu e hoʻohui hou aku. A inā eʻono anaʻoe i ka hānaiʻai, e hoʻokahe iā ia i loko o ke kumulāʻau a hoʻoluliluli paha me (kahi meaʻuʻuku o kaʻailaʻaila) e hoʻoikaika i kou laweʻana i nā momona momona. A hoʻomanaʻo i hiki iāʻoe ke hoʻomaha i loko a i waho. I loko o nā malama hoʻoilo makaliʻi, e hoʻokomo i kahi pahu hana kūʻai kūʻokoʻa i loko o ka mea kūʻai maʻaʻole no ka hoʻomākaukauʻana i kāu meaʻai.
- Pāpale. ʻAʻohe mea i hoʻopuka mai i ka meaʻala maikaʻi o nā huaʻai e like me kaʻailaʻana. Aʻo ia kekahi o nā ala lawa mea maʻalahi loa. Eʻoki wale i nā mea kanu e like me nā kāloka, nā aniani, aiʻole e hoʻoluliluluʻia e Brussels me ka liʻiliʻi o kaʻailaʻaila. ʻO ka lā me nā mea kanu a me ka paʻakai a me ka pepa a me ka wahi i loko o ka umu ma kahi o 400 mau. ʻO ka hoʻolālāʻana he ala mākaukau loa ia e hoʻomākaukau ai i nā meaʻai a me nā iʻa.
- Poach. He nui nā meaʻaiʻono a me nā meaʻai e hoʻomaʻemaʻe i ka meaʻai a hoʻemi i ka nui o nā momona i hoʻohanaʻia. No ka hoʻomaʻemaʻeʻana i ka salmon , e hoʻopiha wale i hoʻokahi'īniha a nui paha o ka wai ma kāu mea kanu a waiho i ka iʻa i loko o ka wai mahana e kuke.
- Kālā. Ma mua o kaʻokiʻana i kāu mau meaʻai punahele, no ke aha e hoʻomāmāʻole ai i kaʻai a me ke kani? Mālama kēia hana iāʻoe e hoʻohana i kaʻaila liʻiliʻi ae loaʻa hou kaʻono iʻoluʻolu iāʻoe i ka manawa e kuke ai i ka meaʻai, ka iʻa, aiʻole nā mea hānai. ʻO kaʻoiaʻiʻo, hiki iāʻoe ke pāloi me kaʻole kaʻaila a hoʻohana i ka moa a mea kanu paha. E hōʻoiaʻiʻo e hoʻohana i ka meaʻai maikaʻi loa no lailaʻaʻole e paʻa kāu meaʻai i ka pā a no lailaʻaʻoleʻoe e ho'āʻoʻia e hoʻohana i ka momona a me kaʻaila.
Inā makemake kou kukoʻana i nā kīla Farani, pizza, a me nā mea koraka i ka mea maikaʻi loa iāʻoe, e loaʻa ana hoʻi nā mea hoʻolālā kalo-nui no kēlā me kēia mau punahele. Hiki iāʻoe ke aʻo i ka pizza maikaʻi ma ka hanaʻana i nā momona no nā meaʻai momona a me nā puaʻa. Hikiʻia nā kīlaʻiʻuala eʻoi aku ka maikaʻi noʻoe ma mua o ko lākou mau kuʻuna maʻamau a laila'āpala i kahi mea kikoleʻa lean turkey ma mua o ka hanaʻana i kekahi mai ka momona momona.
ʻO ka hope, e hoʻomanaʻo i ka nui o nā calories i ka wā e loaʻa ai i ke kaumaha o ke kaumaha. E hōʻoiaʻoe eʻai ana i ka helu pono o nā calories e hoʻopau i kou kino ma ka pono a hana i ka nele i nā calorie e pono ai e emi iho.