Ua manaʻo anei ʻoe i kēia ʻano? Ke pōloli iki ʻoe, lawe ʻoe i kahi meaʻai māmā mai ka hale kūʻai, kahi ʻeke biscuits, a i ʻole kahi mea inu ʻono, a piha ʻoe no kekahi manawa. Akā ma hope o kekahi manawa, pōloli hou ʻoe, a luhi kou kino. Manaʻo ʻoe ʻaʻole ʻoe i loaʻa i kekahi meaʻai a i ʻole nā pono mai ka ʻai ʻana i kahi mea ʻono. Aia i loko o kēlā ʻano meaʻai a me nā mea inu nā mea a mākou e kamaʻilio ai.
He aha kēia mau 'calories hakahaka'?
I ka ʻōlelo maʻalahi, hāʻawi kēlā me kēia meaʻai a mākou e ʻai ai i ko mākou kino i ka ikehu. Ua kapa ʻia kēia anakahi ikehu he "calorie." E like me ka pono o ke kaʻa i ka ʻaila e holo ai, pono ko mākou kino i ka ikehu, a i ʻole nā calories, e hana i nā hana o kēlā me kēia lā, e hanu, e noʻonoʻo, e hele, e hana i kēia mau mea a pau.
Akā eia kekahi mea nui e hoʻomaopopo ai. Hāʻawi pū kekahi mau meaʻai, me kā lākou mau calorie, i nā meaolaola he nui e pono ai ko kākou kino, e like me nā wikamina, nā minelala, ka protein, a me ka fiber . Eia kekahi laʻana, hiki iā ʻoe ke ʻai i nā mea e like me ka avocados, ka waiū momona, nā nati, nā huaʻai, a me nā mea kanu. Kāhea mākou i kēia mau mea he "meaʻai momona."
Akā, ma ka ʻaoʻao ʻē aʻe, aia kekahi mau meaʻai i loaʻa wale nā calorie a ʻaʻohe waiwai meaʻai. Loaʻa i kēia mau meaʻai ke kō i hoʻohui ʻia a me nā momona paʻa e like me ka pata. ʻO ia ka mea a mākou e kapa nei he 'Empty Calories' . ʻO kēia, e like me ka inoa e hōʻike nei, "ʻaʻohe". ʻO ia hoʻi, hāʻawi wale lākou iā ʻoe i ka ikehu a ʻaʻole hāʻawi i nā meaola ʻē aʻe e pono ai kou kino.
E noʻonoʻo, ʻo ka hana a kēia mau calorie hakahaka i kou kino e like me ka holo ʻana o kāu kaʻa ma ke kinoea me ka hoʻohui ʻole ʻana i nā mea pono e like me ka ʻaila mīkini a me ka coolant. E holo ke kaʻa no kahi mamao pōkole, akā hiki iā ʻoe ke noʻonoʻo i ka pōʻino e hana ai i ka mīkini? Pēlā ia.
No ke aha i maikaʻi ʻole ai kēia mau calorie hakahaka no ko mākou olakino?
ʻO ka hoʻomaʻamaʻa ʻana i ka ʻai kiʻekiʻe i nā calorie hakahaka hiki ke loaʻa nā hopena maikaʻi ʻole i kou olakino.
1. Piʻi kaumaha pono ʻole
Ke hiki ʻole i ke kino ke hoʻohana i ka ikehu mai nā calorie hakahaka, mālama ʻia kēlā ikehu keu i loko o ke kino ma ke ʻano he momona. ʻO kēia ke kumu nui o ka momona. ʻAi nui mākou i kēia mau meaʻai no ka mea he ʻono maikaʻi ko lākou, akā no ka mea ʻaʻole lākou he meaʻai momona, pōloli koke mākou, no laila ʻai nui mākou. Ua like ia me kahi pōʻai ʻino.
2. Nā pae kō koko kūpono ʻole
Ke ʻai mākou i nā meaʻai kiʻekiʻe i nā calorie hakahaka a me ke kō, piʻi aʻe ko mākou pae kō koko. A laila, no ka hoʻomalu ʻana iā ia, hoʻokuʻu ko mākou kino i ka nui o ka hormone insulin. A laila, hāʻule ko mākou pae kō koko. Ua kapa ʻia kēia he 'blood sugar roller coaster'. Ke hāʻule kou pae kō koko e like me kēia, manaʻo ʻoe i ka luhi, ka palaualelo, a me ka pōloli hou, ʻoiai ke makemake ʻoe i kahi mea ʻono. I ka wā lōʻihi, hiki i kēia ke alakaʻi iHoʻonui i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes Type 2.
3. Hoʻonui ʻia ka pilikia no nā maʻi maʻi
Hoʻonui ka momona nui a me ke kō i ka mumū i loko o ke kino. Hiki i kēia mumū mau ke wehe i ka puka i nā maʻi puʻuwai, kekahi ʻano maʻi kanesa, a me nā maʻi koʻikoʻi ʻē aʻe.
| Nā Meaʻai Piha i nā Meaʻai | Nā Meaʻai Kiʻekiʻe i nā Kalori ʻAʻohe Meaʻai |
|---|---|
| Nā huaʻai a me nā mea kanu hou | Nā mea inu kō (soda) a me nā cordial |
| ʻO nā palaoa holoʻokoʻa e like me ka buckwheat, oats, a me ka laiki ʻeleʻele | Nā keke, nā donuts, nā bisiketi ʻono |
| Nā nati (cashews, peanuts, almonds) a me nā hua | Nā ʻuala ʻuala, a me nā mea ʻai māmā like i loko o ka pahu |
| Nā protein e like me ka iʻa, ka moa, nā hua manu, a me nā lentil | 'Nā Meaʻai Pōkole' (Patties, Rolls, Samosas) |
| ʻO ka waiū, ka yogurt, ka waiū | Toffee, kokoleka a me nā mea ʻono ʻē aʻe |
Pehea lā e lilo ai kākou i mea ʻona i kēia mau meaʻai?
Ke noʻonoʻo nei paha ʻoe, "No ke aha e hiki ʻole ai iaʻu ke hoʻōki i ka ʻai ʻana i kēia mau mea ʻoiai ua ʻike wau he mea ʻino lākou?" Aia kekahi kumu no kēlā.
ʻO kēia mau meaʻai, ʻoiai nā mea kiʻekiʻe i ke kō, ka paʻakai, a me ka momona (e.g., nā ʻuala ʻuala, nā meaʻai i piha i ka tīhi), hoʻoulu i ke kikowaena uku i loko o ko kākou lolo. Ke ʻai kākou i kēia mau meaʻai, hoʻokuʻu ʻia nā kemika e like me ka dopamine mai ka lolo. Hoʻolilo kēia iā kākou i hauʻoli a maikaʻi no kekahi manawa.
I ka hala ʻana o ka manawa, ua hoʻomaʻamaʻa ʻia ko kākou lolo e makemake hou i ka leʻaleʻa like. ʻO ka hopena, ua lilo kākou i mea hoʻopili i kēia mau meaʻai. Ma hope o ka pau ʻana o ka manawa, pono kākou e ʻai hou aku e loaʻa ai kēlā leʻaleʻa. He hana like kēia me ka hoʻopili lāʻau lapaʻau.
No laila, inā makemake ʻoe e ʻai i kahi meaʻai ʻono, 'junk', ʻaʻole ia kou hewa. ʻO ia wale nō ka hana ʻia ʻana o kēlā mau meaʻai i ke ʻano e hoʻolilo ai iā mākou i mea maʻa mau iā lākou.
No laila he aha kā mākou e hana ai e pili ana i kēia?
ʻAʻole hiki ke hoʻōki loa i kēia mau mea, akā hiki iā kākou ke hana i nā hoʻololi liʻiliʻi.
- E makaʻala: ʻO ka mea mua, e makaʻala i kāu mea e ʻai nei. E nīnau iā ʻoe iho, "Ke ʻai nei au i kēia no ka mea ua pōloli loa wau? A i ʻole ke makemake nei au iā ia? ʻAʻohe anei he koho ʻoi aku ka maikaʻi?"
- E koho i nā koho ʻē aʻe: Ma kahi o ka mea inu kō, e inu i ke aniani wai a i ʻole ka wai meli. Ma kahi o kahi ʻeke biscuits, e ʻai i ka maiʻa a i ʻole kekahi mau pīnati. Hiki i nā hoʻololi liʻiliʻi ke hana i kahi ʻokoʻa nui.
- Meaʻai i kuke ʻia ma ka home: E ʻai i ka nui o ka meaʻai i kuke ʻia ma ka home e like me ka hiki. E kōkua kēia iā ʻoe e kāohi i ka nui o ke kō, ka paʻakai, a me ka ʻaila i hoʻohui ʻia.
- E ʻimi i ka ʻōlelo aʻoaʻo lapaʻau: Inā he mau hopohopo kou e pili ana i kou kaumaha, ka ʻai, a i ʻole nā maʻi e like me ka maʻi diabetes, mai kuhi wale, e kamaʻilio me kāu kauka ʻohana a i ʻole kekahi loea lapaʻau kūpono. Hiki iā ia ke kōkua iā ʻoe e hoʻomohala i kahi papaʻai a me ka hoʻolālā nohona e kūpono loa iā ʻoe.
He ʻenemi leo ʻole nā calorie hakahaka e hoʻopau nei i ko kākou olakino. ʻO ka ʻike ʻana iā lākou a me ka hoʻomaka ʻana i nā hoʻololi liʻiliʻi a maikaʻi i kēia lā, ʻo ia ka hoʻopukapuka kālā maikaʻi loa hiki iā ʻoe ke hana no kahi wā e hiki mai ana.
Leka Lawe-Home
- ʻO nā 'calories hakahaka' e pili ana i nā meaʻai i kiʻekiʻe i ke kō a me ka momona, akā nele i nā meaolaola e like me nā wikamina a me ka protein.
- ʻO ka ʻai pinepine ʻana i kēia mau mea hiki ke hoʻoulu i nā pilikia olakino koʻikoʻi e like me ka piʻi ʻana o ke kaumaha, ka maʻi diabetes, a me nā maʻi puʻuwai.
- ʻO nā mea inu ʻono, nā keke, nā biscuits, nā 'meaʻai māmā' a me nā 'meaʻai ʻino' he mau hiʻohiʻona maikaʻi ia o nā calorie hakahaka.
- Ma muli o ka hoʻoulu ʻana o kēia mau meaʻai i ke kikowaena leʻaleʻa o ka lolo, hiki iā lākou ke lilo i mea hoʻopili.
- E koho i nā meaʻai momona e like me nā huaʻai hou, nā mea kanu, a me nā palaoa piha i ka hiki. Inā he mau hopohopo kāu e pili ana i kāu ʻai, e nīnau mau i kāu kauka.
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