Pehea e: ai i ke kakahiaka aiʻoleʻole?
He nui nā kaikamāhine a me nā kaikamāhine eʻimi nei i ke kino maikaʻi, e noʻonoʻo i kaʻai kakahiaka nui he mau calorie'ē aʻe e pale ai i ka pohō kaumaha, no laila makemake lākou i kahi mea eʻai wale ai. He kuhihewa kēia.
I ka pō, hiamoe mākou, a hana ke kino,'ōhinu i nā meaʻai a mākou eʻai ai a puni ka lā. Hoʻonuiʻia ko mākou ikaika i kaʻoiaʻiʻo e hoʻololi houʻia nā pūnaewele, ae hānaiʻia nā'ōpū a me nā mea. ʻAʻole iʻai nā kānaka i ka pō, akā, aia nō, kahi manawa e ala ai i ka horaʻekolu o ke kakahiaka e inu i ka wai a ma ka manawa like eʻai i ka lawaika.
ʻO ia ke kumu o ko mākou alaʻana i ke kakahiaka me ka manaʻo pōloli,ʻoiaiʻaʻole mākou makemake eʻai. Ke hoʻonāwaliwali nei kā mākou mau pūloi, no ka mea ua nāwaliwali lākou, ua hōʻiliʻiliʻia he nui o nā toxins i loko o lākou a ua nui ka wai i koe, a no ke kino e hoʻomaka e hana, pono pono keʻai kakahiaka.
Ke hoʻomanaʻo neiʻoe no kaʻaiʻana i ke kakahiaka aʻaʻoleʻole?
Ka helu helu 1:ʻAʻohe kakahiaka
ʻAʻole hoʻokahi lā aʻelua paha ma mua, i ka hola eʻikeʻoe i ka nui o kou huhū a me kou kaumaha. Ua hoʻokuʻu ka lolo i ka'eneke glucose, aʻaʻoleʻoe i hoʻopihapiha, no laila makemakeʻole ka lolo, huhū a hoʻokuʻu i nā pulukū e hoʻolālā i ka mea hana, hiki i ka'ōpū e hoʻokuʻu loaʻia mai ke ake o kaʻiole, no laila ua nāwaliwaliʻoe.
I ka pauʻana o ke kīpū i waho o ka whack, a laila, eʻikeʻoe i ka manaʻoʻole o ka pōloli eʻai nuiʻoe ma mua o kou makemake. ʻAʻole pono ka maikaʻi a me ka pono o nā huahana, akā e hāʻule kēlā mau mea i lalo o kou lima, no ka mea, e pōloli loa anaʻoe. ʻO ka hopena, loaʻa kaʻaiʻana a me nā caloʻoi aku ma nā'ūpī, ka'ōpū a me ka'ōpū.
ʻO ka helu helu 2: Hōʻaikaʻi kakahiaka
I kēlā me kēia kakahiaka e inuʻoe i nā wai inu likeʻole, ka kafe,ʻai muesli, nā kīʻaha me nā huapalapala paʻi a me ka waiū waikōkole, nā kākinikalāleka. Manaʻoʻoe he mea maikaʻi kēia? Keʻike wale nei paha ia! ʻO kēia mau māmā waimāmā, kahi hoʻonui i ka kiʻekiʻe o ke kō i loko o ke koko.
ʻO ka hopena, ua hoʻomaka ka'ōpū'aleʻa e hana i ka insulin, a ua waihoʻia kēia kōpaʻa ma keʻano momona i ko kāua mau pūhaka a me ke kāʻei. A no ka hoʻololi kokeʻana o ka glucose i loko o ka hue, makemake houʻoe eʻai, aʻaʻole e liʻuliʻu ka lā awakea, no laila e hoʻomaka hou, "nā kīwī", eʻai ana i nā calories.
Ka helu hana 3:ʻAla kakahiaka maikaʻi
ʻAʻole pono kēia koho no ka mea'ē aʻe. ʻAʻoleʻoe e hopohopo i ka pōloli, a pololeiʻoe, me kaʻole e hoʻopilikia i ke kiʻi. Pehea e koho ai i nā hua kūpono a pololei? I kakahiaka,ʻaʻohe manawa e manawa e kuke ai i nā mea kūikawā kokoke i ka umu. ʻAʻole pono ka kuke kakahiaka kakahiaka maikaʻi.
Nā mea e pono aiʻoe e koho no kaʻaina kakahiaka
He aha ka mea nui i ka'ōpō kakahiaka? Loaʻa i nā calories e hana i ke kino a pale i nā mea pono. Pono kāuʻai a me nā momona, nā protein a me nā'alekole me ka fiber, akā i loko o ka mea liʻiliʻi.
ʻO ka hapa mua o kaʻaina kakahiaka he mau'aleʻaleʻa nui ia, hiki ke hana i ka maloo a me ka glycogen. Hiki iāʻoe keʻai i ka alala mahana a iʻole ka oatmeal ma ka wai aiʻole ka waiū momona liʻiliʻi, ka mīkini maʻamau me kaʻole o nā meaʻokoʻa. No kēia mea, ponoʻoe e hoʻohui i ka pilikino ma keʻano o ka'ōpū cuto, ka moa kohua a me nā hua. Ma kahi o ka meaʻai meaʻai, hiki iāʻoe keʻai i nā mea wai lā.
E kū mai nā momona. He mea maikaʻi loa inā he pata maikaʻi a meaʻai paha. ʻO nā huaʻai a me nā meaʻai i pono i kāu kakahiaka kakahiaka. Hiki iāʻoe ke hana i keʻoki a i ka salari.
Inā hoʻohanaʻoe no kaʻaʻohe kakahiaka i kakahiaka aʻaʻole makemakeʻoe e pōloli, eʻai mua i ka hua a me ka hapalua o ka hua, a hoʻoikaika mālie i kaʻaiʻana i ke kakahiaka.
He mea pono ke lawe i ke kīʻaha kapu kope i kaʻaina kakahiaka, akā,ʻaʻole i maʻalahiʻia. Hiki iāʻoe ke inu i kahi poʻoʻeleʻele, hiki ke kōkua hoʻi i ka liloʻana o ke kaumaha. E aʻo i ka inu a me ke kopeʻole me ka hulu a me kaʻaila.
He nui nā moʻolelo no ka mea eʻai ai i ka kakahiaka kakahiaka, aʻo ka meaʻole. ʻO nā kauwela a me nā nūpepa nui ke koiʻia mai iā mākou he mea pono e inu i ka waiʻalani i ke kakahiaka, ua hoʻohanaʻia ka berena ma kahi o ka berena, aʻo nā amuse ka mea maikaʻi loa i ka pōpōleʻa. I kēia manawa e hoʻomaopopoʻoeʻaʻole pono kēia.
- ʻO Orange. ʻO keʻano maoli, he mea maikaʻi loa, aia ka nui o ka huaʻa C, akāʻaʻole hiki ke hoʻohanaʻia i ka wai maloʻo hou no ka'ōpō kakahiaka. Loaʻa iā lākou nā amino acids, ka mea e hoʻonāukiuki i ka mucosa kalo a loaʻa iā mākou ka manaʻo. Eia kekahi,ʻo nā waikawa e hoʻopau i ka'āpana niho. Uaʻikeʻo Boston i nā meaʻepekema i kekahi mea kupaianaha:ʻo ka waiʻalani wahine i kēlā me kēia lā he meaʻino, no ka mea, hiki i ka hemo o nā maʻi maʻi he 40%.
- Kaomi. He nui nā mea e'ōlelo ai inā eʻai ia mea i ke kakahiaka, a laila e hoʻonuiʻia ka palekana,ʻaʻole e hoʻohaunaele i ka hana o ka'ōpū a me ka'ōpū, aʻo ka microflora e hoʻopihaʻia me ka mea huaʻole. He hoʻolaha wale nō ia. ʻAʻole hiki i ka Yogurtnikak ke hoʻololi i ka'ōnaehana kamepiula, akā heʻoi aku ka maikaʻi o kefir no ka hana o ka'ōpū. I loko o ka nui o ka lole,ʻaʻole i ke ola kino a me ke olakino, akā,ʻaʻoleʻae i loko o nā enzymes a pau.ʻO ka momona, e hanaʻia nā mea a pau mai kahi maloʻo maloʻo, mahalo i hiki ke mālamaʻia no ka manawa lōʻihi. ʻO nā hua a me nā hua, nā mea ponoʻole,ʻo ia wale nō keʻano o ka mālama a me ka syrup. Eia kekahi, ke hoʻohui nei lākou i nā meaʻono, ke kō, nā meaʻono a me nā meaʻono.
- ʻO Muesli. He aha kaʻoi aku o ka maikaʻi ma mua o kā lākou kakahiaka kakahiakaʻole,ʻaʻole e loaʻa, No ka hana maʻesli, hana lākou i ka croup, i ka manawa hoʻokahi e lilo ana nā'āpana maikaʻi a pau,ʻo nā hua maloʻo i loko o ka muesli e hoʻohanaʻia me ka lepo sulfuric. No laila ke nānā pono nei lākou, akā,ʻaʻole pono eʻai. Ma hope o kēia, e'eliʻokiʻia nā'ōmole a mālamaʻia. Uaʻike nā meaʻona Mea Farani he nui aʻe ka nui o nā momona o ka muesli ma mua o kaʻai wikiwiki. No laila,ʻo keʻano maikaʻi loa,ʻo ia ka hoʻololiʻana i ka'ōpala me ka oatmeal a hoʻonui i nā hua maloʻo hou.
- ʻO ka palaoa. ʻOi aku ka maikaʻi ma mua o ka berena e hiki keʻai i ka palaoa mai ka'ōpū piha. Hiki keʻaiʻia, no ka mea, ua māʻona lākou i ka pōloli a loaʻa nā huaora a me nā kumu o kaʻenehana, akāʻaʻohe o lākou keʻa. Akā,ʻo nā mea paʻakai -ʻaʻole hiki iāʻoe keʻai, no ka mea, he nui kā lākou additives a me ka kalori e like me ke kalo o kaʻaila maʻamau.
- Mahalo syr. ʻAʻoleʻoe e hāʻawi. Aia ka momona a me kaʻoiaʻiʻo i ka momona nui, akā,ʻoi aku ka maikaʻi. ʻOiaiʻo nā kauka paha e'ōlelo nei,ʻo ka poʻe maʻi e pono ai e lawe i kā lākouʻai.
- Pālāwele. ʻAʻole pono ka hōʻoleʻana iā lākou no kaʻikeʻana i nā mea caloric. I loko o kēia hua, he hapa iki liʻiliʻi o ka'aleʻa a ma ke kakahiaka e hoʻomaha ia i kou'ōpū. ʻOiai,ʻaʻole āu mau'āpana 5, akāʻaʻole hoʻokahi mea e hanaʻino iāʻoe, akā he pōmaikaʻi wale nō, a pēlā nō ia e hana ai i ka lolo.
- ʻO ke kō. ʻOi aku ka maikaʻi o ke kōkoiʻoiaʻiʻo ma mua o ke keʻokeʻoʻeleʻele, aia i loko o nāʻenehana he nui, akā,ʻaʻole hiki ke hana maʻalahi. Aʻo ke keleʻeleʻele āu eʻike ai i nā supermarkets, i ka meaʻoiaʻiʻo, ke keʻokeʻo maʻamau, i'ōwiliʻia me ke ala.
Nā hiʻohiʻona o kaʻaina kakahiaka maikaʻi aʻono:
- ʻO Oatmeal me nā huapona, kaʻeleʻeleʻeleʻeleʻeleʻele, kāpīpī me ka waiū a me ka cheese.
- ʻO Buckwheat porridge me nā mea kanu a me ka'ōpokiʻoki, ka holaʻeleʻele me ka lemon.
- Casserole me ka puaʻa a me ka'ōhiʻa, ka'ōmaʻomaʻo.
- ʻO ka'ōmole'ōmaʻa me ka lihi a me ka pahu, ka kofe.
- ʻO kahi'āpana pita liʻiliʻi me ka moa pālapala a me ka'ōmato, kekahi'ōmole o nā hua.
ʻAʻole i ka hihia e hoʻomahaʻia i kaʻaina kakahiaka. ʻO ka meaʻai kūpono kūpono ka mea e hāʻawi ai i ka ikehu no ka ikaika, akāʻaʻole he mau kenimika nui ma nā hiku a me ke kāʻei.