Ke manaʻo neiʻoe uaʻano liʻiliʻiʻoe? Inā pēlā, ponoʻoe e hoʻonui i kāu kālepa caloric inā makemakeʻoe e loaʻa ke kaumaha. He maʻalahi paha ia, akā ināʻaʻoleʻoe e pumehana i kaʻai, heʻano maʻamau wale nōʻoe, a inā he ola kino kou e pili ana i kou make.
He aha e pili ana i ka laweʻana i nā mea e hoʻolālā ai i ke kaumaha?
Hiki i nā kauka ke kuhikuhi i nā lāʻau e kōkua ai e hoʻonui i ka makemake. Hoʻohui lākou i kekahi mau mea palekana, nā lāʻau hoʻokele steroid, a me nā lāʻau lapaʻau e pili ana i ka wana. Hiki i kēia mau lāʻau ke kōkua akā ponoʻoe e hana me kāu kauka e noʻonoʻo i ka mea e pono iāʻoe. Aia kekahi mau huaʻai kūlohelohe e koi ana he mau mea hoʻonāniu ka mea makemake ia akāʻaʻole lākou iʻikeʻia kahi hōʻike e hoʻihoʻi i kēlā mau kuleana. Eia naʻe, kōkua ke kāpena zinc inā loaʻa iāʻoe ka nele i ka zinc. Eia hou, he mea e pono ai keʻike i kāu kauka.
Ka Hoʻoponoponoʻana i nā Meaʻai Meaʻai Ola Loa
Ināʻaʻoleʻoe i nui o ka meaʻai, hiki paha iāʻoe ke hana maikaʻi inā eʻaiʻoe i nā'āpana pōkole a puni ka lā. Inā he lā ka manawa a laila ponoʻoe e hoʻonui i ka nui o nā meaʻai āu eʻai nei. ʻAʻole pili ia inā eʻaiʻoe i nā meaʻai hou a iʻole e hoʻonui i ka nui o nā meaʻai eʻai pinepineʻoe,ʻo ia ka mea iāʻoe, akā, mai hāʻule i loko o kahi'ōpiopioʻai maʻamau. E koho i ka kaumaha-e loaʻa ai nā meaʻai e hoʻoulu ai i ka'enehu a me ka'alepona. Loaʻa kekahi mau manaʻo? E nānā i kēia mau'ōleloʻoni 11 he hiki ke kōkua iāʻoe e loaʻa ke kaumaha.
1 - Loaʻa i kahi'alaki hou o ka meaʻona me ka pahu pīnati i ka kakahiaka
Hoʻokahiʻaoʻao e hoʻonui ai i kāu calories e hoʻonui i ka nui o kāu meaʻai. E hoʻomaka me ka momona momona a loaʻa kekahi'āpanaʻala aʻe aiʻoleʻelua paha o ka palaoa i ka palaoa me ka waiʻu pīni . Pono nā'āpanaʻeleʻele no ko lākou'ōpū a he nui ka calorie a ka peanut butter a kiʻekiʻe i loko o ka momona a me ka protein.
2 - E hōʻawi i kahi kīʻaha'ē aʻe i ka Omele - a hoʻohana i kahi puaʻa hou
Hikiʻia nā Omele me nā huaʻelua aʻekolu paha, kekahi wahi a me nāʻano mea likeʻole, no laila ua loaʻa i ka'ikehuhu. E hoʻonui i nā calorie'ē aʻe ma ka hoʻohanaʻana i kahi liʻiliʻi liʻiliʻi a me kekahi huaʻokoʻa i loko o kāu'ōmole. Akā, e mālama i kahi lumi no nā lālā maikaʻi e like me ka'ōnihi, ka pepa, a me nā'aliki, aiʻole paha kekahi mau hamo a me nā'ōmato.
3 - E paʻi i Apple a lawelawe me ka'ōmole Nut
ʻAʻole ka nui o nā hua a me nā mea kanu i ka hapa nui o nā kānaka , aʻo ka hapanui o lākou he emi loa i kaʻai,ʻaʻoleʻoe makemake e haʻalele. E hoʻonui i kāu calories'ā'ī ma ka hoʻokomoʻana i kekahi almond, ke pīkī a iʻole ka pipi manuahi ma nā'ōlaʻi. He mea nui ka'ōpala, a loaʻa iāʻoe ka nui o nā meaʻai me kāu mau calories.
4 - E hōʻawi i nā meaʻai i Green Veggies
Ua'ōlelo aku kou makuahine iāʻoe eʻai i kāu mau momona, a ua pololeiʻo ia. Hoʻopihaʻia nā huaʻomaʻa'omaʻomaʻo a me nāʻono i piha i nā huaora, nā mineral, a me ka fiber. Akā, ua emi lākou i nā calories. E hoʻonui i kou laweʻana i kaʻike ma ka hoʻouluʻana i ka pele a ka lihi paha i kāu mau'ōmaʻomaʻo'ōmaʻomaʻo.
5 - Hoʻokomo i nā'ōpala i'ōpala, kaʻaila, ka hua a me ka meli i ka Yogurt
Eia kekahi o kā mākou mau manaʻo punahele. E hoʻomaka me kahi'alane Greg grey a me ka hoʻonui i kahi'āpana o walnuts, almonds, pecans, me ka hua a me kāu hua maloʻo i aloha nuiʻia. E kīʻaha me kahi piha o ka meli, a iāʻoe ka meaʻono a maikaʻi loa. He huaʻomaʻa maikaʻi ka yogurt e kōkua ai e mālama i kou kino a maikaʻi a loaʻa nā hua i nā mea momona waiwai a hoʻonui i nā calories āu e pono ai.
6 - E hoʻopau i kāu kīʻaha me ka meaʻala
Aia ka pīpī ma kaʻaoʻao mālō, no laila he kumu maikaʻi lākou o nā calories. Hoʻopiha i nā calories me ka hoʻohuiʻana i kaʻaila kawa. Mālama ka pīpī i kahi'ōpala kino no ka mea he kiʻekiʻe lākou i nā'ōpelu, akā,ʻo ke kino e hoʻohana ana i nā pūpū no ka ike a me ka uala e waiwai i nā huaora, nā mineral, a me ke fiber . Mālama kaʻaila i kahi'āpana o ka mea nui me nā calories'ē aʻe. Hiki iāʻoe ke hoʻohui pū aku i nā calories me ka lihi a iʻole ka pua.
7 - E lawe i kahiʻeke o ka Mix Trail no kahi Snack Māmā
ʻO ka pilina o ke alahele he huiʻana o nā nati, nāʻanoʻano, nāʻala a me nā hua maloʻo. Hiki iāʻoe ke kūʻai i ka hui alahele ma nā hale kūʻai kūʻai aiʻole e hana i kāu pono'ī. ʻO kaʻoiaʻiʻo, hiki iāʻoe ke hoʻonui i kekahi mau calorie'ē aʻe ma ka hoʻoukaʻana i nā kīkī makaleka. E mālama i kāu alahele i loko o kahiʻeke a me ka pahu a halihali iā lākou meʻoe, no laila he mea kāu eʻai ai i ka lā a pau.
8 - Hiki iāʻoe ke hoʻonui i kāu kinuapuni (a me nā kāloka) me nā kī pāpaena
ʻO nā kinikini pale e like me ke alahele helehelena akā he mea liʻiliʻi ka liʻiliʻi. Hiki iāʻoe ke hana i kāu mau pale palekana aiʻole e kūʻai aku i kekahi mau kī ma ka hale kūʻai a mea kūʻai paha. E nānā i ka lepili Nutrition Facts eʻike i ka nui o nā calories āu e loaʻa nei no ka lawelawe.
9 - Eʻai i ka nui o nā hua o nā mea kanu likeʻole me ka'ōpū a me ka pua maikaʻi
ʻO ka huapalapala maikaʻi a me ka'ailala, he mau mea kanu maikaʻi ia, a ma kaʻaoʻao maloʻo hoʻi lākou, aʻoi aku ka nui o nā calorie ma mua o nā'ōmaʻomaʻo. No laila, oiaiʻaʻoleʻoe e makemake e haʻalele i nā pulupulu o Brussels, broccoli, a me Kale, hiki iāʻoe ke noʻonoʻo e halihali i ka uala a me ka palaoa. 'Oiʻi kaʻuala.
10 - E inuʻona i ka Milk hoʻokahi, 100-hapa huaʻai a huaʻai paha
Makemakeʻoe e inu i kekahi mea inu ma ka lā a pau. Hiki ke ho'āʻoʻia ka sodas sodas , a oiai lākou e kiʻekiʻe i ka calories,ʻaʻohe mea'ē aʻe e pono ai ka meaʻai. E koho i ka waiū a pau a hua paha a me nā wai punaʻai e hoʻonui i kāu mau lā o nā huaora a me nā minela.
11 - E koho i kaʻaila o nā Pulu Maluna o nā Meʻa
ʻOi aku ka pīpī i nā kālepa ma mua o nā kānana kūmole. ʻO kahi pola nui o ka'ōmoleʻaila a me ka palaoa'eneʻena e hiki ai ke hana i ka meaʻai momona . E mālama i kāu mau mea'anā i ka hauʻoli ma ka kohoʻana i kahi'ōmole broccoli, kaʻaila a me nāʻano mea likeʻole.
> Kālā:
> Nä R, Nichols, W. "E Höÿike Lökou i Nä Pöpiko Höÿike Loa no nä Känaka Ola Loa?" Ka Hoʻolālā F J. 2007 Kepakemapa, 56 (9): 761-762
> Pisano M, > Hilas > O. "Zinc a me kahiʻona o nā'Āpio Aʻo: Ka Hoʻoholo No Ka Moʻolelo." E nīnau iā Pharm. 2016 Mei, 31 (5): 267-70.
> Ke Kula Nui o New Mexico. "Poor Manaʻo / Hoʻoʻoʻana i ke Kiko Loa."