Ināʻoe e ho'āʻo ana e lilo i ka kaumaha no kekahi lōʻihi o ka manawa, maikaʻi pahaʻoe ma ka mālamaʻana i kāu calories. ʻOiai ināʻaʻoleʻoe e mālama i kaʻaila no kaʻaila maʻamau , hiki paha iāʻoe ke noʻonoʻo i ka mea āu eʻai nei a me ka manaʻo nui paha o nā calorie āu eʻai nei.
Akā, aia kahi ma kahi o kā mākou manawa e pōkole ai a aia i loko o nā calorie mākou e inu nei.
Hiki i nā mea inu wai, ka wai, a me nā laleʻa ke hoʻonui i ka calories'ē aʻe, akāʻo ka meaʻona ka mea nui loa i ko mākouʻenemi, e hele mālie ana,ʻaʻole paha mākou eʻike i ka nui o nā calorie'ē aʻe āu e lawe nei.
Inā hana ka meli i ka manawa mau o kāu meaʻai a ke ho'āʻo neiʻoe e lilo i ka kaumaha, no kaʻike i ka mea a me ka nui o kou inu e hiki ai ke hoʻololi.
Ka inuʻana, Loss Weight, a me kou Ola
Inā he inuʻona kūponoʻoe, a ua ho'ākākaʻiaʻo iaʻelua mau inu ma ka lā no nā kāne a hoʻokahi hoʻokahi inu i ka lā no nā wāhine, ua loaʻa i kekahi mau haʻawina i nā pono olakino e like me:
- Hoʻemi i ka hopena no ka hoʻomohalaʻana i nā maʻi maʻi
- Ho'ēmi i ka hopena o ka hōʻehaʻana i ka ischemic
- ʻO ka hopena o ka make o ka hāpū o ka naʻau
- Ka hopena o ka loaʻaʻana o ka maʻi maʻisā
ʻOiaʻiʻo, aia kekahi mauʻano'ē aʻe e hiki ai ke hōʻoia i kēia mau mea a pau me ka hoʻokomoʻole i ke aniani. ʻO ka hoʻomehana, no hoʻokahi, a me nā nohona o ka nohoʻana e like me ka haʻaleleʻana i ka puhi pua a me kaʻaiʻana i ka meaʻai maikaʻi.
ʻOiai paha e loaʻa ana kekahi mau pono olakino i ka inuʻawaʻawa a,ʻoiaʻiʻo, he nui wale mākou eʻoliʻoli ana i ia mea, eia kekahi mau hanana hou, e hoʻomaka me kāu waistline.
ʻAʻoleʻo ia keʻano o ka haʻaleleʻana i ka inu, akā,ʻo ka kohoʻana i nā meaʻokoʻa likeʻole aʻo kaʻokiʻana i hope paha, hiki ke hoʻololi.
Pehea e hiki ai i ka waiʻona ke paʻi ma nā paona: nā kāleka i hoʻonuiʻia
ʻO kekahi o nā hopena hope loa o ka waiʻona,ʻo ia ke hāʻawi aku i nā calorie i kāuʻai. ʻOiai ka hapa nui o mākou i kahiʻoihana i nā calorie mākou eʻai nei,ʻaʻole mākouʻike i ka nui o nā calorie i loko o kā mākou meaʻawaʻawa.
ʻOiaiʻaʻohe momona i loko o ka waiʻona,ʻehiku mau calories ma ka gram. ʻOi aku ia ma mua o ka protein a me nā kapena,ʻo ia mau mea he 4 calories per gram.
No kaʻike i ka mea e inu neiʻoe, e nānā i kēia papa inoa o nā mele cocktails. Hiki i kāu puna punahele he mau calorieʻoi aʻe ma mua o kou manaʻo?
- 1 hiki (12 i) Beer - 135-145 calories
- 1 hiki (12 an) Kekeke Beer - 101 calories
- 1 kaʻeleʻele (5ʻoni) Ka waina aiʻole ka waina waina - 120 aʻoi aku calories
- 1 kahe (1.5 oz) Gin, lama, vodka a whiskey - 97 calories
- 1 ka wili (6ʻoni) Cosmopolitan - 143 calories
- 1 kalani (4.5 oz) Pina Colada - 262 kalo
- 1 kaiani (2.2 oz) Martini - 135 calories
A inā likeʻoe me ka hapanui o mākou,ʻaʻoleʻoe e ana i ka nininiʻana i kēlā kīʻaha waina. ʻO kekahi mau aniani o ka waina a me ka pia e hiki ke maʻalahi i kaʻoi aku o 300 mau calories i kāuʻai, ke like me 30 mau minuke o ke jogge no 150-lb. ke kanaka.
Ma ka loaʻaʻana o nā mea inu ma hope o ka hoʻolimaʻana, hiki ke hoʻopau i nā hana a pau. Eia naʻe,ʻaʻole pono keʻano pēlā inā e hoʻolālāʻoe i mua. Ināʻikeʻoe e loaʻa ana paha kekahi mau mea inu ma hope mai, e noʻonoʻo e hana i kahi manawa lōʻihi aʻai i ka meaʻai māmā i kaʻaina awakea e hoʻopau i nā calorie'ē aʻe.
Hoʻonuiʻia ka makemake
Ke hōʻike nei kekahi mau haʻawina e hiki i ka waiʻona ke hoʻonāukiuki i ka makemake, i ka manawa liʻiliʻi.
Heʻoiaʻiʻo kēia i ka wā e hele aiʻoe i kahi pāʻina aiʻole i kahi hui kaiaulu kahi e ho'āʻo ai i nā meaʻai i nā wahi āu e huli ai. He mea paʻakikī ke pale aku i nā mea momona aʻaiʻole paha i ka wā e pale aiʻoe, akā, e hoʻomāʻona i ka waiʻona a me ka nui o kaʻai a hikiʻole paha ke lilo.
A i kou noʻonoʻoʻana i ka meaʻai maʻamau e like me nā'ēheu moa, ka'ūni paʻi, a me nā'ilila'alala, hoʻopiliʻoe i nā calorie'ē aʻe. Hoʻokahi wale no'opi moa liʻiliʻi e pili ana i 90 mau calories, aʻaʻole i komo pū me ka mīkini a i ka pāpale kalo e hana ai paha iāʻoe.
Ka Laikini e Hoʻopiʻi
ʻAʻole wale i ka waiʻona e hoʻonui i ka calories, hiki ke paʻakikī loa e pili i ka meaʻai maikaʻi .
Lawe ia i ka ikaika ikaika nui e hoʻohuli i nā meaʻai kalekai kiʻekiʻe a me ka mea e pono ai ka ikehu. ʻO kekahi o nā mea i kākauʻia ma ka Personal Personality and Social Psychology Review , ua hōʻike ia i nā hana o ka mālama ponoʻana, e like me ke kaʻawaleʻana i kahi'āpana keke kekeka no ka mea hiki i ke kākātika ke hoʻokō i nā puʻu glucose, e waiho ana iā mākou i nā mea pōʻino i nā wahi i kahiʻole o kā mākou mana ma luna o kā mākou nā koho.
ʻO ka hōʻonaʻana i ka waiʻona i ka hui ka mea eʻoi aku ka ikaika hou, waihoʻoleʻoe i ka hopohopo no ka puhiʻana i kāuʻai ma mua o ka hoʻokōʻana i kou makemake. Ma hope o kekahi mau mea inu,ʻo ia meaʻai maikaʻi e hahai nei me ka hoʻokae nuiʻole,ʻaʻole ia he mea nui loa.
ʻO ka lā ma hope
ʻO ka pō o ka inu, inā paha he hoʻokahi wale nō ka nui,ʻaʻole waleʻoe e waiho i ka pōʻino i ka hoʻokolokolowale, hiki iāʻoe ke hoʻonāwaliwali a hanaʻole paha i ka lā e hiki mai ana. Ke heleʻoe i kahi wā e hele aiʻoe, ua maʻiʻoe i ka maʻi, kūpikipiki, a hoʻolumalima-ʻo nā mea a pau e hoʻomaha ai i kahiʻahaʻaina.
ʻO ka skipping that workout meansʻaʻoleʻoe e puhi i kēlā mau calo aku, iʻole e kōkua i kāu mau pahuhopu kaumaha.
Ka palekana i ka waiwai loaʻa i ka waiʻona
- Eʻike i ka mea a me ke nui o kou inuʻana : E huli i ka helu kaloila o kāu mau mea makemake. ʻO ia wale nō ka mea e hoʻoneʻe iāʻoe e huli i nā pani no nā meaʻawaʻawaʻoi aʻe o ka calorie. Eia kekahi laʻana, hiki i ka margarita ke piʻi aku i uka o 550 calories i ka manawa he 150 mau calories ka'ōmole o ka waina.
- Inu wai i waena o nā mea inu : Loaʻa ka piha o ka wai i waena o nā mea inu lama e hiki iā lāua ke pale i ka inu nui a mālama iāʻoe. Hiki ke kōkua i ka pale aku i kahi pani i ka lā aʻe a kōkua ia e mālama i nā calories i ka mana.
- Eʻike i nā wahi nāwaliwali : Ināʻikeʻoe ua nuiʻoe e inu a nui loa i nāʻaoʻao, hoʻomākaukauʻoe iāʻoe iho. Eʻai i ka meaʻai maikaʻi a meaʻai paha ma mua o kou heleʻana e hōʻoiaʻaʻoleʻoe e inu ma ka'ōpū o ka'ōpū, e wikiwiki ai i ka inu. E kūkala ma mua o kou heleʻana, e inu i ka aniani aʻoi aʻe paha o ka wai. I kekahi manawaʻo ka piha pihaʻana, e waiho ana kahi lumi liʻiliʻi no kekahi mea'ē aʻe.
- E noʻonoʻoʻoe i kāu mau pahuhopu :ʻO ka huliʻana i lalo e paʻakikī paha i kēia manawa, akā e hauoli nōʻoe i kou alaʻana i ke kakahiaka aʻe, hoʻomaha a mākaukau no kāu kauʻana.
- E hōʻalo i nā inu kīʻaha nui :ʻO nā mea hewa loa e hoʻokomo pū i ka eggnog (340 calories), Long Island Iced Tea (hiki i 800 calories), a me margaritas (hiki i 700 calories). ʻO ka mea laulā,ʻo nā mea inu e komo pū me nā mea hui like me kaʻaila, nā wai, a me ka tonic, e nui aku nā calories. Inā loaʻa iāʻoe nā meaʻawaʻawa, e kī pū me ka soda kumu ma mua aʻe o ka tonic, a emiʻole nā caloni.
E like me nā mea'ē aʻe,ʻo ke kīʻana ke kīʻia ke hiki i ka hauʻoli i ka cocktails oiai e nānā ana i kou kaumaha. E inu i ka waiʻona e like me kāu hanaʻana i nā mea'ē aʻe i kāu meaʻai; he mea ia e hiki ai iāʻoe ke leʻaleʻa mai kēlā manawa kēia manawa me ka heleʻoleʻana i ka moana.
Nā kumuhana:
Crandall JP, Polsky S, Howard AA, et al. ʻO ka waiʻona a me ka maʻi maʻisā i ka Polokalamu Kūlohelohe Diabetes. ʻO'Am J Kokū Nutr. 2009; 90: 595-601.