Ke luhi ʻoe ma hope o ka hana ʻana ma ke keʻena, ke noʻonoʻo koke nei ʻoe, 'Shh, inā wale nō kaʻu i kahi bisiketi kokoleka...'? A i ʻole ke manaʻo nei ʻoe ʻaʻole hiki iā ʻoe ke hana me ka ʻole o ke kīʻaha ice cream ma hope o ka ʻaina ahiahi? He mea maʻamau kēia 'carb craving' i ka hapa nui o kākou. Akā, mai hopohopo, he nui nā mea hiki iā kākou ke hana e kāohi ai.
No ke aha mākou e makemake nui ai i nā kalapona e like me kēia?
I ka manawa pinepine, hiki mai kēia mau makemake i ka wā e kaumaha ai mākou. E noʻonoʻo e pili ana i ia mea, ke ʻai ʻoe i nā kalapona, ʻoiai ke kō, ka berena, ka palaoa, a me nā mea ʻē aʻe, hoʻokuʻu ko mākou lolo i kahi kemika i kapa ʻia ʻo serotonin, ʻo ia ka 'hormone hauʻoli'. ʻO nā mea a mākou e makemake ai, e like me nā meaʻai ʻono, ka berena keʻokeʻo, nā buns, a me nā mea inu kō, he mau kalapona maʻalahi. Hoʻoheheʻe koke ko mākou kino i kēia mau mea.
Hoʻohauʻoli a hoʻomaha koke kēia iā ʻoe. Akā ʻo ka pilikia, ʻo kēia ke kumu o ka piʻi ʻana o ke kō o kou koko a laila hāʻule hou . Ke hāʻule kēia pae kō, luhi a palaualelo hou ʻoe. A laila makemake hou ʻoe i kahi mea momona. Ua like ia me ke kaʻina hana.
He aha kekahi mau ala e kāohi ai i kēia mau makemake i ka carbohydrate?
ʻAe, e nānā kākou i ka mea hiki iā kākou ke hana e uhaki ai i kēia ʻano maʻamau.
1. E hoʻohana i kou lolo no kekahi mea ʻē aʻe.
He mea paʻakikī ke noʻonoʻo e pili ana i ka makemake i ka meaʻai ke kau nei kou manaʻo i kahi mea ʻē aʻe. Ma kekahi noiʻi, ua ʻike nā kānaka ʻepekema ʻo ka poʻe i pāʻani i kahi pāʻani wikiō e like me Tetris no kekahi mau minuke he emi iki ko lākou makemake i ka meaʻai, nā lāʻau lapaʻau, a me nā mea ʻē aʻe. ʻO kēia no ka mea he palena ko ko mākou lolo e nānā i nā kiʻi he nui i ka manawa hoʻokahi. No laila, i ka manawa aʻe e makemake ai ʻoe e ʻai i kahi ʻāpana keke, e hoʻāʻo e heluhelu i kahi puke, e kelepona i kahi hoaaloha, a i ʻole e hana i kahi mea āu e makemake ai.
2. ʻAi ʻAi Me ka Noʻonoʻo
I kekahi manawa ʻaʻole mākou e ʻai no ka mea ua pōloli mākou, akā no ka mea ua luhi mākou . A i ʻole he maʻa mau paha kā mākou i ka ʻai ʻana i ka ice cream ma hope o ka ʻaina ahiahi. ʻO ka hopena maikaʻi loa no kēia, ʻo ia ka 'ʻai ʻana me ka noʻonoʻo'. ʻO ia hoʻi, e noʻonoʻo ana i ke kumu e ʻai ai ʻoe i kēia meaʻai, e ʻono mālie ana i ka ʻono o ka meaʻai, a e kālele wale ana i kēlā manawa.
Ke ʻai ʻoe i kēia ʻano, loaʻa i kou lolo ka hōʻailona ua piha kou ʻōpū. Ua hōʻoia ʻia e ka noiʻi he pilina ikaika ma waena o kēia ʻano maʻamau a me ka pohō kaumaha.
3. E koho i ke ʻano kūpono o nā kalapona
ʻAʻole like nā kalapona a pau. Pono kākou e koho i nā kalapona 'maikaʻi'. Ua kapa ʻia kēia mau mea he mau kalapona paʻakikī.ʻO kēia ke kumu nui o ka ikehu o ko mākou kino. No ka mea, he manawa pōkole ko lākou e ʻeli ai, piʻi aʻe ke kiʻekiʻe o ke kō koko, a ua piha ʻoe no ka manawa lōʻihi.
| Nā Kāpona Maʻalahi e Pale aku ai | Nā Kalapona Paʻakikī e Koho ai |
|---|---|
| Berena keʻokeʻo, buns, keke, biscuits | Laiki ʻeleʻele, millet, ʻoka, bale |
| Nā mea inu kō, nā mea inu ʻono, nā mea inu hua (me ke kō) | Nā mea kanu (kāloti, pīni, kāpeti), greens |
| Kō keʻokeʻo, meli | ʻO nā ʻano palaoa e like me ka chickpeas, ka pi, a me nā pīni ʻōmaʻomaʻo |
| Kottu, paratha, noodles (i hana ʻia mai ka palaoa berena) | ʻUala, cassava (e ʻono ai) |
I ke kūʻai ʻana i ka meaʻai mai ka hale kūʻai, mai poina e nānā i ka lepili no ka nui o nā kalapona a me ke kō i hoʻohui ʻia . I kekahi manawa, ʻoiai nā meaʻai a mākou e manaʻo nei he "ʻono" hiki ke loaʻa i ke kō ma mua o kā mākou e manaʻo ai.
4. E huli i kahi ʻano hana e kūpono iā ʻoe.
Hiki i kekahi poʻe ke "haʻalele" i nā mea e like me ka berena a me nā mea ʻono "cold turkey." Akā ʻike kekahi poʻe i ka wā e hana ai lākou, hoʻomau lākou i ka noʻonoʻo ʻana i kēlā mau meaʻai. Inā ʻo ia ke ʻano no ʻoe, ʻo kahi ala maikaʻi e hōʻemi ai, ʻo ia ka hōʻemi mālie ʻana i kāu ʻai ʻana . No ka laʻana, ma kahi o ke kī kō, e inu i ke kī ʻole ʻia. Ma kahi o ka biscuit, e ʻai i kahi hummus me nā kāloti. Ke hōʻemi mālie ʻoe i kāu ʻai ʻana, e ʻike ʻoe e emi ana kou makemake i nā mea ʻono.
5. E hana ikaika (hoʻoikaika kino)
Hiki i ka hoʻoikaika kino, ʻoiai hoʻi ka hoʻoikaika kino aerobic , ke kōkua i ka kaohi ʻana i kou makemake. Eia kekahi, he mea hoʻoikaika kino kūlohelohe ka hoʻoikaika kino. E kōkua kēia mau mea a pau i ka pale ʻana i kou lima mai ka hiki ʻana aku i ka pā kuki.
6. Hiamoe maikaʻi.
Ua loaʻa iā ʻoe kahi hiamoe maikaʻi i ka pō? Inā ʻaʻole lawa ka hiamoe, ʻai pinepine mākou i nā calorie hou aʻe i ka lā. Hoʻopilikia ka nele o ka hiamoe i nā hormones e kaohi ana i ko mākou makemake . Hiki i kēia ke alakaʻi i ka piʻi ʻana o ke kaumaha. No laila, e hoʻāʻo e loaʻa kahi hiamoe maikaʻi i ka pō no 7-9 mau hola.
7. E inu i ka wai he nui.
ʻO ka hapa nui o ka manawa, pōloli mākou no ka mea ua maloʻo maoli mākou. I ka manawa aʻe e makemake ai ʻoe e ʻai i nā kalapona, e hoʻāʻo e inu mua i kahi aniani wai. ʻO ka ʻoiaʻiʻo ʻaʻohe calorie a kalapona paha o ka wai he pono hou aʻe ia. Inā palaualelo ʻoe e inu i ka wai maʻemaʻe, hiki iā ʻoe ke hoʻohui i kahi wai ʻālohilohi a i ʻole kahi ʻāpana lime a ʻalani paha i kāu aniani wai no ka ʻono.
8. E hoʻomaha iki.
Ke kaumaha nei ʻoe? Hiki i ke kaumaha ke hoʻāla i kēia mau makemake meaʻai i ka wā a mākou i manaʻo ʻole ai. Hiki i nā mea e like me ka yoga a me ka noʻonoʻo ʻana ke kōkua iā ʻoe e ʻai me ka noʻonoʻo. Ma nā wahi āpau āu e noho ai, e hoʻomaha noʻonoʻo no 5 mau minuke. E hanu hohonu a hanu mālie. Hiki i kēia mea liʻiliʻi ke hōʻoluʻolu i kou noʻonoʻo a kāohi i nā makemake meaʻai makemake ʻole ʻia.
Leka Lawe-Home
- ʻAʻole ma muli mau o ka pōloli ka makemake i nā kalapona. Hiki i ke kaumaha, ka luhi, a me ka maʻa mau ke pāʻani i kekahi kuleana.
- Ma kahi o nā kalapona maʻalahi e like me ke kō a me ka palaoa berena, e koho i nā kalapona paʻakikī e like me ka laiki ʻeleʻele, nā mea kanu, nā huaʻai, a me nā palaoa.
- ʻO ka hiamoe lawa, ka inu ʻana i ka wai lawa, a me ka hoʻoikaika kino i kēlā me kēia lā e kōkua nui i ka kaohi ʻana i kēia mau kuko.
- Inā paʻakikī iā ʻoe ke kāohi i kēia ʻano maʻamau, mai makaʻu e kamaʻilio me kāu kauka ʻohana (kauka) . E hāʻawi ʻo ia iā ʻoe i ka ʻōlelo aʻoaʻo kūpono loa.
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