Ua lohe pahaʻoe i kaʻaina kakahiakaʻo kaʻai nui loa o ka lā. Akā, nui nā mea make eʻike ana i ke kakahiaka nui no ka pohō kaumaha. ʻoiaʻiʻo. No kekahi poʻe,ʻaʻole eʻai i ka kakahiaka kakahiaka,ʻo ia ka alaʻoi aku iʻoi aku ka maikaʻi. Akāʻaʻole kēia hana maʻalahi no nā mea a pau. ʻO ka papaʻaina maikaʻi maikaʻi loa no kāu mea e pili ana i kāu mau koho meaʻai, kou papahana, a me kāu papaʻaina piha no ka lā.
ʻO ka Downside i ka'alina kakahiaka
ʻO ka lekaʻana i kāu pāʻina kakahiaka ke manaʻoʻoe e nele i kekahi mau waiwai waiwai pohō. Uaʻike nā mea noiʻiʻo nā kānaka e nalowale i ka kaumaha a pale aku i nā mea o ka poʻe eʻai nei i kaʻaina kakahiaka maikaʻi . ʻO kaʻaiʻana i kaʻaina kakahiaka e hiki iāʻoe ke lilo i ka kaumaha i nāʻano likeʻole.
- ʻO kaʻaiʻana i ka kakahiaka kakahiaka āpau e hiki ke kōkua i ka paleʻana i ka makemake o ka pō. Hiki i kēia mau kuko ke alakaʻi i nā meaʻaiʻaiʻole i ka mālamaʻana i nā meaʻaiʻaiʻole i nā meaʻai mai nā lako kūʻai kūʻai aiʻole nā haleʻai meaʻai wikiwiki .
- ʻO kaʻaiʻana i kaʻaina awakea maikaʻi a me nā meaʻai liʻiliʻi i nā lā a pau, hiki iā ia ke kōkua i ka hoʻoikaika i ka mana o nā wahi . Inā noho maikaʻiʻoe i loko o ka lā, hoʻohaʻahaʻaʻoe i nā manawa e hiki ai iāʻoe ke hōʻoluʻolu ma hope ma kaʻaina awakea a iʻole kaʻaina awakea no ka nele i ka calories.
- ʻO kaʻaiʻana i ka'ōʻala kakahiaka maikaʻi me nā kīʻaha pīpī pīpī a me nā meaʻaiʻaiʻai ka meaʻai e kōkua iāʻoe e noʻonoʻo me ka hauʻoli i nā lā āpau.
- ʻO kaʻaiʻana i kaʻaina kakahiaka hiki ke hoʻonui i ka hana i ka wā kakahiaka a iʻole ka hanaʻana o ke awakea.
No kēia mau kumu, mahalo ka Academy of nutrition and Dietetics e puʻunaue i ka nui o kaʻai i nā lā a pau iʻehā aʻelima mauʻai a iʻole nā'ākeke i kēlā lā i kēia lā me kaʻaina kakahiaka. ʻAʻole naʻe lākou e lawe i kahiʻoi o ka kakahiaka kakahiaka nui loa ma mua o nā meaʻai'ē aʻe o ka lā.
No ke aha e hoʻokipa ai i ka'alina awakea i ka Likina Paona
ʻO kaʻaiʻana i kaʻaina kakahiaka ke hiki ke maikaʻi no kāuʻai. Akā,ʻaʻole ke kumu o kaʻiliahi kakahiaka e pohō ai i ke kaumaha. No laila, uaʻoi aku ka maikaʻi o nā hana a kekahi poʻe. Hoʻomahaʻoe i kāu calories no ka lā ma hope o ka lā. No kekahi mau mea make,ʻo kēia keʻano o ka hoʻemiʻiaʻana o nā calorie a pau ma loko o ka lā a lilo i ke kaumaha i ka wikiwiki.
Pēlā e hoʻomaha ai i ka pākūkī e hoʻoholo i kāu kahanāʻau? ʻAʻole paha. Ua hoʻohanaʻia kekahi mau loiloi paʻakikī e'ōlelo i ka hoʻomahaʻana i kaʻaina kakahiaka hiki ke hana i kāu kinakolino e hoʻomaha. Akā, ua pahūʻia kēlā moʻolelo mele. Ua hōʻike mai kekahi mau noiʻiʻana i kaʻaiʻana i ka pōpōpō,ʻaʻole hiki ke hoʻololi i ka heluna nui o nā calorie āu e puhi ana i ka lā a pau.
He maikaʻi iā Skip or Eat Breakfast?
No laila, e alaʻoe no kaʻaina kakahiaka a iʻole e ponoʻoe ke hoʻomaha i ka kakahiaka i ke kuhi? ʻO ka pane e pili ana i kouʻano noho a me kou mau makemake.
Inā hōʻaloʻoe i kaʻaina kakahiaka aʻikeʻoe iāʻoe iho ma ka mīkini kūʻai eʻai ana i ka meaʻai ma hope o ke kakahiaka, a laila eʻai kaʻai kakahiaka iʻoi aku ka maikaʻi iāʻoe. Akā inā e ho'āʻo anaʻoe eʻoki i nā calories e lilo i ka kaumaha a me ka'ōpōpōʻaʻole he mea nui iāʻoe, a laila e hoʻomahaʻoe i ka pīpī. Hiki paha iāʻoe keʻai i kahi meaʻai maikaʻi maikaʻi o ka protein-maikaʻi a noho a piha i ka lā awakea.
Ma keʻano o kāu kohoʻana, he mea nui e mālama i kāu mea e manaʻo ai. Ināʻoe eʻai i ka pōpōpō e lilo i ka kaumaha, a laila ponoʻoe e nānā i nā nui o ka nui a mālama i ka calorie ka helu . A ināʻoe e hoʻonele i kaʻaina kakahiaka e lilo i ka kaumaha,ʻaʻole hiki iāʻoe keʻai i ka lā awakea a i ka manawa awakea e uku. I ka hopena,ʻo ka heluna nui o nā calorie āu eʻai ai i nā meaʻoi-ʻaʻole i kaʻai i pau ai lākou.
Nā kumuhana:
ʻO David J. Clayton,ʻo David J. Stensel,ʻo Lewis J. James "Ka hopena o kaʻaina kakahiaka i ka manaʻo o ka manaʻo, ka mea hana, a me ka GLP-17-36 i ka hoʻomahaʻana a me ka hanaʻana i ka Journal of Nutrition July 11, 2015.
McCrory MA, Campbell WW. "ʻO ka hopena o ke kau pinepine, kaʻaiʻana, a me ke kakahiaka nui e hoʻomau ana i nā kānāwai no ka ikehu: kahi hiʻohiʻona." Ka Nūpepa o Nutrition, Ianuali 14, 2011.
ʻAlaʻAmelika. "Ka Pâʻani o ka American Dietetic Association: Kaumaha Kaumaha." Pepeluali 2009.
Paul M La Bounty, Bill I Campbell, et al. "Ke kū nei kaʻahahui pili honua o kaʻenehana Nutrition: ka pinepineʻai." Ka Nūpepa o ka International Society of Sports Nutrition March 16, 2011.
Ka Lecture: Nutrition and Exercise. Nancy Clark, MS, RD Nūhou 3, 2012. Hale Waikapikaʻo Woodwinds, Woodbury, MN