ʻO ka momona o kāu Morning Walks i mua a ma hope
He aha kāu mea eʻai ai ma mua o ka holoholoʻana i ke kakahiaka , a'ohea ka wā eʻai aiʻoe? Ke kamaʻilioʻoe i kou mau hoaaloha, makemake nā mea a pau e manaʻo likeʻole. He mea pili i kou makemake a iʻole e loaʻa paha nā kulekele āu e hahai ai?
He maikaʻi ka momona liʻiliʻi no ke kakahiaka
Pono kāu kino e pono i ka lāʻau i mea eʻoi aku ka ikaika a loaʻa ka meaʻoi loa mai loko o ka hoʻolālā, e like me ka heleʻana.
Akā,ʻo ka meaʻai nui e kali ana i ka digestion hikiʻole ke hōʻoluʻolu iāʻoe. Heʻokoʻa nā hemahema a me nā palekana o kēlā me kēia kanaka, aʻo ia hoʻi i ka lōʻihi a me ke wikiwiki o kou heleʻana. ʻAʻole hikiʻoe i kahi kumulāʻau no kahi mīkini 15 minute maʻalahi me kāu'īlio. Akā makemakeʻoe i kekahi no kahi lōʻihi lōʻihi o ka heleʻana.
Mai hoʻomaka i kahi'ōlohelohe
Ponoʻoe i kahi'ākena'āmā ma mua o ka hana o ke kakahiaka e like me kou hoʻokēʻaiʻana i ka pō a pau. Inā pahaʻoe he kanaka e pīkī kakahiaka , hāʻawi i kou kino i kekahi waiʻawaʻawa aiʻole wai inu hoʻolālā e hōʻiliʻili iki i nā calories e hana pū me. Me ka loaʻaʻole o nā calories'ē aʻe, hikiʻole iāʻoe ke hana ma ka ikaika a ma ka lōʻihi paha i hiki iāʻoe. Ināʻo kāu pahuhopu ka loaʻaʻana o ka hana me ka hele wāwae, ponoʻoe e loaʻa i ka meaʻono'āpō a pōpōpō paha.
Eʻai i kahi meaʻai liʻiliʻi iʻekolu mau hola ma mua o ka hoʻolālā
Inā he māmā ke kakahiaka, kahiʻai momona momona hiki iāʻoe ke hana i loko o hoʻokahi aʻekolu mau hora ae loaʻa ka pōmaikaʻi o nā calories me ka liʻiliʻi o ka pilikia o ka'ōpū.
Eia kekahi, e hoʻomaopopo i ka wai a me nā wai'ē aʻe iʻoleʻoe e hoʻomaka i ka lā o ka wai.
ʻAʻohe Pōʻale? Eʻimi i kahi pākeke Carb 30 i 90 mau minuke ma mua o ka hoʻolino
Inā makemakeʻoe eʻai kokoke i kāu manawa hoʻolālā, e nānā i nā'ōpalu 'olomāmā e hoʻopiliʻia no ka hoʻoulu pinepine. ʻO nā manaʻo no kēia kīʻaha e komo ana i ka banana maikaʻi, ka waiʻona, ka momona momona a me ka mūkini Beretania, aiʻole ka liʻiliʻi momona.
E hoʻomaopopo i ka wai a iʻole nā wai'ē aʻe i loaʻaʻoe i kahi hydration ma luna o ka moku. Inā loaʻaʻoe i ka maʻi maʻi, e hoʻohana i ke alakaʻi i hāʻawiʻia e kāu poʻe lawelawe mālama ola ma ka hoʻoholoʻana i nā mea e pono aiʻoe eʻai.
- Kapala me ka waiū a me ka waiūmona almond
- ʻO ka wai hua
- ʻO kaʻawa me ka hua
- ʻO ka hapalua o ka maiʻa
- ʻO Half a bagel, ka mūkini Beretania, aiʻole kahi'āpana meaʻai me ka waiʻu pilani a iʻole kaʻaila pīni māmā
- ʻO kaʻoluʻolu liʻiliʻi
- ʻO ka pākuʻuʻuʻuku liʻiliʻi (aiʻole hapalua o kahi nui piha)
- He lima lima o kahi alahele
- ʻO kahi liʻiliʻi o ka oatmeal
Hiki iāʻoe ke leʻaleʻa i kāu pāʻani kakahiaka mau ma hope o kāuʻoihana, a iʻoleʻoe i kahi hoʻouluʻana i ka hana ma hope o ka hoʻolālāʻana i loko o ka protein a me nā kahīpika e hoʻopiha i kou mauʻiʻo.
E kali iʻekolu i nā holaʻehā ma hope o kaʻai nui ma mua o ka hanaʻana
Inā makemakeʻoe i kaʻaina kakahiaka nui, e hoʻolālā ai kou kino iʻekolu aʻehā hola e hōʻikuʻi i nā momona a me nā proteins. Heʻoi aku ka maikaʻi o ka loaʻaʻana o ka'ōkōpō kakahiaka wale ma mua o ka heleʻana i ke kakahiaka a mālama i kaʻai nui no ka hope. Ināʻole, e hoʻololi ke kino i ke koko e hiki ai ke hele aku i kou mauʻiʻo i kou'ōpū e hiki ai ke hana i kaʻeliʻana. Inā noiʻoe i kou mauʻiʻo e kīkiʻi no ka hana maikaʻi , hoʻololiʻoe i ke koko mai kou'ōpū a me kaʻailaʻana e hoʻomaha ana.
Hōʻike eʻike i ka mea hana noʻoe
Hiki i nā kānaka keʻano likeʻole i kaʻaiʻana aʻaʻole paha eʻai ma mua o ka hana.
ʻO nā meaʻai e noho maikaʻi ana i ka'ōpū i ka wā e hanaʻole ai i ka hana i ka nausea a iʻole ke kinoea i ka hui pūʻana. E ho'āʻo i nā hui likeʻole eʻike i kahi hana maikaʻi loa iāʻoe.
> Puna:
> Ke Kulanui o Nutrition a me Dietetics. Hoʻomākaukau i kāu papa hana mua a me ka hope. www.eatright.org.