He aha ka Puʻupuʻu Puʻupuʻu maikaʻi loa no Weight Loss?
He nui ka poʻe e ho'āʻo eʻalo i ka kaumaha me ka lepo. He nui nā pāpani pūmua, nā huila mua i kauʻia a me nā inu pāʻoihana e lilo i kēia koho i mea maʻalahi. Akā, hiki iāʻoe keʻae i ka kaumaha me ka papaʻai meaʻai kānua? A inā pēlā, he aha ka momona lepo maikaʻi no ka pohō kaumaha?
He aha ka pilina pale pale?
Hiki ke mālama i kahi meaʻai hoʻokahi aʻelua paha i kēlā me kēia lā me kahi lulu āpau a iʻole e hoʻomākaukau pahaʻoe iāʻoe iho me kahi paukulu pākīpika a me ka'āpana kalakō a me kekahiʻano wai.
Nui nā mea make e hoʻohana i ka wai no ka mea,ʻaʻole ia e hoʻohui i nā calories, akā, hiki nō hoʻi iāʻoe ke hoʻohana i ka waiū a wai paha.
E nānā aku i kahi pāʻina pāʻina pāʻani mele laula nui e pili ana a no ka noʻonoʻoʻana i kekahi mau helu e hiki iāʻoe ke koho i ka pono aʻaʻole pahaʻoe.
Ka Papa HanaʻAna
- Hoʻouluʻia nā kinolimaʻelua (ʻo ia hoʻi he 200-300 calories kēlā me kēia)
- ʻEkolu mau'āpana'āpana (nui 100 calories kēlā me kēia)
- Hoʻokahiʻai piha e like me kaʻaina (400-500 calories)
Ponoʻoe e hoʻolālā i kahi pāʻani hauʻoli.
ʻO ka hoʻoholoʻana i ka hahaiʻana i ka papaʻai meaʻai pilikino he mea nui loa. I ka pōkole,ʻae, hiki iāʻoe ke lilo i ke kaumaha me ka lepo. ʻO ka meaʻai e hoʻonele ai i kaʻai caloric e kōkua iāʻoe e hoʻokuʻu iho iʻole no kaʻikeʻiaʻana o nā calorie mai ka meaʻai a me ka meaʻai wai. A ma muli o ka hoʻonuiʻana o ka calorie ma mua o kaʻaiʻana āu eʻai pinepine ai, eʻike pahaʻoe i nā hualoaʻa.
Eia kekahi, ke hoʻonuiʻoe i kou waiwai protein me ka hoʻoulu aiʻole laleʻa paha, kōkuaʻoe i kou kino e mālama i ka nui muscle .
Hiki iāʻoe ke loaʻa ka paʻakikī ināʻoe e hoʻoikaika nei i nā kauʻana ma ka home a ma ka hale kaʻa. ʻO ke kino me nāʻoi aku ka nui o ka calorie i nā lā a pau ma mua o ke kino iʻoi aku ka momona.
ʻO ka Puʻupuʻu Puʻupuʻu maikaʻi loa no ka Loss Shake
| ʻO ka'āpana uila o ka'āpana hana | |
|---|---|
| ʻO ka lawelaweʻana i kahi kahiki 1 (49 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 210 | |
| Nā Kalo maiʻAi 45 | |
| Ka nui o 5g | 8% |
| Manaʻo Mana 1.5g | 8% |
| Cholesterol 135mg | 45% |
| Sodium 105mg | 4% |
| Kalepona 140mg | 4% |
| Nā Carbohydrates 8g | 3% |
| Fiber Dietary 0g | 0% |
| Uku 3g | |
| Pana 30g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 13% · Ke Ana 0% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
Aia kekahiʻanoʻano lepo lepo lepo e hiki ai ke hoʻohana i kāu lūlū kaumaha. ʻO keʻano āu e koho ai e hiki ke hoʻololi i ka holomua o kāu mahele o lalo. No ke aha mai? Ma muli o ka hanaʻana o kekahi mau paila pūmua no ke kālā waiwai ,ʻaʻole i ke kaumaha o ke kaumaha. He kiʻekiʻe lākou i nā meaʻai, akā i ke kiʻekiʻe loa i nā calories.
Eia kekahi laʻana, hāʻawiʻia ke Kino Puʻupuʻu Whey Protein Powder (e nānā i ka pepa) 210 calories a 30 grams o ke kinaika no kēlā me kēia hānai. Hoʻokomoʻia ka poʻe e hoʻolako i hoʻokahi kāhili a iʻole i ka lua (420 calories, 60 grams protein) i kā lākou mea makemake loa a hui pū. Ināʻoe e hoʻohui i ka lepo iʻewalu mau'uneke o ka waiū momona liʻiliʻi (122 calories), a laila e hāʻawi ana i kāu calories 332 aiʻole he 542 calories.
Akā, ma muli o ka hāʻawiʻoleʻana o kēia mīkini i ka meaʻai kaiʻai, hiki iāʻoe ke koho e hōʻiliʻili i kekahi hua hou. Hiki i kāu paona kaumaha ke hoʻohana i nā 400 calorie 400-600, ma mua o kaʻaiʻai pāʻaniʻai maʻamau . A he mea hiki loa i loaʻa iāʻoe ka nui o ka pilikino ma mua o kāu pono.
No laila, hea lā ka momona lepo maikaʻi loa no ka haʻalulu o nā mea kaumaha? Nā mea calories. No laila e nānā i ka inoa o ka Nutrition Facts ma mua o kou kūʻai. Loaʻa paha iāʻoe kahi liʻiliʻi liʻiliʻi (a me nā calories'ē aʻe) ma mua o kahi hāʻawiʻana o kekahi mauʻoihana.
Nā koho kūpono i kēia mau mea:
- ʻO ka pālolo. ʻO Whey kahi pūmua waiu e hāʻawi ana i nā amino acids pono a me nā lālā i hoʻohuiʻia (BCAAs) i mea kōkua no ke kūkuluʻana i kaʻiʻo. ʻO ka wiliʻeleʻele he 11-15 pakeneka mea. ʻO ka noʻonoʻo pinepine he 25-89 pakeneka ka paʻakikī a me ka hoʻokaʻawaleʻana i ka waikoki he 90% o ka meaʻala. Eʻikeʻoe i ka nui o nā pālālehu hoʻohele pūnaewele i hanaʻia no nā mea hana hale i hanaʻia mai ke kaʻawaleʻana o ka uila.
- ʻO ka paʻakopo lepo. Casein mai ka waiū a hāʻawi i ka hoʻokuʻu pinepineʻana o nā amino acids e kōkua ai e kūkulu hou a kūkulu i kaʻiʻo. No kēia kumu, hoʻohana kekahi mau mea hana i kēia lepo lepo ma mua a ma ka wā o nā hana.
- Pale pūpona Soy. Inā makemakeʻoe i ka lactose-ʻole aiʻole ka paetine lepo maloʻo , a laila e lilo paha kāu i mea maikaʻi loa. Hāʻawiʻo Soy i nāʻawaʻawa amino pono a pau, e like me nā amino acino hō'ā.
- ʻO ka pauka lepoʻeleʻele kekahiʻano laulā maʻamau no nā kānaka e makemake ana i ka lactose-free, meaʻaiʻole a me nā hua vegan. ʻO ka pilikino pūpila kekahi puʻupaʻa piha.
I kāu hoʻohālikelikeʻana i nā lepili no ka huliʻana i ka lepo polina maikaʻi loa noʻoe, e hoʻomanaʻo iʻoi aku ka maikaʻi o nā kinipona. E kiʻi i ka nui pono o ka pilikino no ka nalowale kaumaha a me ka mālamaʻana i ka mīkini, akāʻaʻole naʻeʻo ka nui o ka ikehu e hoʻopau i kāu nele i ka calorie .
Ma mua o kou ho'āʻoʻana i ka Lākiu Uila Lena
ʻO ka mea mua e pono aiʻoe e nīnau iāʻoe iho inā hiki iāʻoe ke mālama i kāu papa hana i kēlā me kēia lā inā eʻai waleʻoe i hoʻokahi meaʻai maoli i kēlā me kēia lā. ʻAʻohe mea lūlū mea kanu eʻai, he wahi ia eʻai ai. Hiki ke lilo ia i mea hōʻeha i kāu pūnaewele e hele i kaʻaiʻana iʻekolu mauʻai i ka lā e inu ai iʻelua o lākou.
Ponoʻoe e noʻonoʻo i ka lōʻihi e hiki ai iāʻoe ke mālama i kēiaʻano kai wai. ʻO kahi meaʻai kūpono ka hopena i ka makeʻana he 1-2 mau paʻakai i kēlā me kēia pule. No laila, ināʻoe he 40 mau paona no ka liloʻana i kēlāʻano, e kū anaʻoe ma mua o 5 mau mahina o kaʻaiʻana i kēiaʻano.
Hiki paha, hiki iāʻoe ke hoʻohana i ka manawa a me ka ikaika e hoʻolālā i nā meaʻai i nā calorie a me nā pōʻai ? He mea nui i ka holomua o kāuʻaiʻana i ka meaʻai a me ka maikaʻi i kāu mau meaʻai a me kāu mau lā i mea e mālama ai i ke kino ikaika. Ponoʻoe e hoʻomau i ke kūʻai aku i kekahi mau mea kūʻai me ka hoʻoheheʻeʻiaʻana o ka protein a me ka pauka lepo.
ʻO ka hope loa, ponoʻoe e nīnau iāʻoe iho inā iāʻoe ka mana makemake e pili i ia . Inā pauʻoe i ka lulu, hikiʻole iāʻoe ke manaʻo uaʻaiʻoe i kāu mea eʻai ai. Pono nui ka koa no ka hikiʻole i kahi kīʻaha'ē aʻe, keʻoleʻoe e hoʻopuniʻia e nā meaʻai'ē aʻe ma ka hana a ma ka home paha. ʻAʻole hiki ke helu nui i ka inu waipiu i hoʻokahi manawa aʻelua paha i ka lā inā e hoʻolālāʻoe i ke koena o ka manawa.
ʻO kahi hua'ōlelo mai
I ka hopena,ʻo ka ho'āʻoʻana e koho i ka meaʻai maikaʻi loa noʻoe , he'ōlelo hoʻoholo pono wale nō āu e hiki ai ke hana. ʻO nā papaʻaiʻai waiwai a pau he waiwai pono'ī a me kona pono. ʻO kekahi poʻe makemake maoli i kaʻai kānua no ka mea kūpono aʻaʻoleʻoe e koho i ka mea eʻai ai iʻelua manawa i ka lā. No nā mea'ē aʻe,ʻaʻole hiki ke hoʻomauʻia ka paʻakikī o ka palapalima a haʻalele lākou i ka papahana ma mua o kaʻikeʻana i nā hopena. Inā hoʻoholoʻoe e hele i kahiʻai pale wai, aiʻole kekahi meaʻai papa hoʻonaʻauao'ē aʻe e nīnau mua i kāu kauka aiʻole e kamaʻilio i kahi meaʻai lapaʻau e hoʻopaʻaʻia eʻikeʻoe e loaʻa ana i nā meaʻai nui āu e pono ai.