Ke holo nei ma hope o kahi papaʻai fad? Inā makemake maoli ʻoe e lilo i ke kaumaha, eia ka mea huna! (Hoʻokele Kaumaha)

Ua hoʻāʻo paha ʻoe i nā ʻano papaʻai like ʻole āu e ʻike ai ma ka pūnaewele, ʻeā? Hoʻomaka ʻoe e noʻonoʻo, "ʻAuē, he maʻalahi kēia," ke ʻike ʻoe ma ka pāpili kaiapili, akā ma hope o kekahi mau lā, luhi ʻoe i kēlā ʻai . Hiki iā ʻoe ke emi iki ke kaumaha, akā ke hoʻi ʻoe i kāu mau ʻano ʻai kahiko, loaʻa hou ke kaumaha āu i nalowale ai. He mea hoʻonāukiuki maoli kēia, ʻeā? No laila i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o ka lilo ʻana o ke kaumaha me ke olakino maoli me ka ʻole o ka hahai ʻana i kēia mau ʻai wikiwiki.

No ke aha e hana ʻole ai kēia mau 'Fad Diets' i ka wā lōʻihi?

I ka ʻōlelo maʻalahi, ʻo ka hapa nui o kēia mau papaʻai wikiwiki e koi iā ʻoe e ʻai i ke ʻano meaʻai like a i ʻole e hoʻopau loa i nā meaola koʻikoʻi. ʻO ia ke kumu he paʻakikī loa ka mālama ʻana i ka wā lōʻihi. ʻAʻole pili ka hōʻemi kaumaha i ka hele ʻana i kahi papaʻai manawa pōkole. E pili ana i ka hoʻolilo ʻana iā ia i ʻāpana o kou nohona. ʻO kahi nohona e hoʻohui pū ana i nā meaʻai āu e makemake ai, ka hoʻoikaika kino, a me nā ʻano maikaʻi ke ala kūpono loa e hōʻemi ai i ke kaumaha.

E noʻonoʻo e pili ana i ia mea, pono ke kaʻa i ka nui kūpono o ka wahie e holo pono ai, ʻeā? Pēlā nō ko kākou kino. I mea e ulu pono ai ke kino a noho olakino, pono ia i ke kaulike o nā meaʻai nui: Protein, Carbohydrates , a me Fat . Inā ʻoe e hoʻōki koke i ka ʻai ʻana i kekahi o kēia mau mea, ʻoi aku ka maʻi o kou maʻi. ʻOiai ʻaʻole paha he pilikia nui no kekahi manawa, inā ʻoe e pale aku i kēia mau meaʻai no ka manawa lōʻihi, hiki iā ʻoe ke loaʻa nā pilikia olakino like ʻole.

E kāohi kākou i ka nui o ka ʻāpana!

Ua ʻike anei ʻoe ua nui aʻe nā ʻāpana o ka meaʻai a mākou e ʻai ai i nā makahiki i hala iho nei? He ʻokoʻa nui ma waena o ka nui o kahi ʻeke laiki a mākou i kūʻai ai mai ka hale kūʻai a me ka nui i loaʻa iā mākou i kēia lā. I ka nui ʻana o nā ʻāpana o ka meaʻai, lawe mākou me ka ʻike ʻole i nā calorie ma mua o ka mea e pono ai ko mākou kino.

No laila, pehea ke ʻano o ka nui o ka ʻāpana olakino? Eia kahi ala maʻalahi e ana ai.

Nā hana liʻiliʻi e hōʻemi ai i ka ʻai ʻana

Eia kekahi mau hana maʻalahi e kōkua iā ʻoe:

• I ka wā e kaʻana like ai i ka ʻai ma ka home, e hoʻohana i nā pā liʻiliʻi, e like me nā pā salakeke, ma kahi o nā pā nui.
• I ka wā e ʻai ai i waho, e kaʻana like i ka ʻai me kahi hoaaloha. A i ʻole e ʻai i ka hapalua a lawe mai i ke koena i ka home.
• Inā ʻoe e ʻai ma kahi hale ʻaina meaʻai wikiwiki, mai kauoha i nā mea nui loa. Inā hiki, e noi no kahi pāʻina a nā keiki .
• E inu i ke kīʻaha wai ma mua o ka ʻai ʻana. E hoʻomāʻona koke ʻoe.

E hahai i kēia mau hana maʻalahi e lilo ai ke kaumaha.

ʻAe, e nānā kākou i nā ala maʻalahi akā maikaʻi loa e hiki ai iā ʻoe ke hoʻohui i kou nohona.

• E ʻai i nā ʻano meaʻai like ʻole: E hoʻokomo i nā protein lean e like me ka ʻiʻo a me ka iʻa, nā kāpona paʻakikī e like me nā palaoa piha , nā huaʻai, a me nā mea kanu, a me nā momona "maikaʻi" e like me Omega-3 i loaʻa i ka iʻa, avocados, nati, a me ka ʻaila ʻoliva i kāu meaʻai.

• ʻAʻole e ʻōlelo i nā momona "maikaʻi ʻole": E hōʻemi i ka momona momona mai nā huahana holoholona a me nā momona trans i loaʻa i nā meaʻai palai, nā meaʻai māmā, a me nā meaʻai wikiwiki e like me ka hiki.

• E ʻai i ka nui o nā huaʻai a me nā mea kanu:ʻOkoʻa ka nui āu e ʻai ai ma muli o kou makahiki, ke kāne, a me ka pae hana. Ma ka awelika, he manaʻo maikaʻi no kahi pākeke e ʻai ma ka liʻiliʻi he 2-3 kīʻaha o nā mea kanu a me 1.5-2 mau lawelawe huaʻai i kēlā me kēia lā.

• E hoʻoikaika kino no ka liʻiliʻi he 150 mau minuke i ka pule: ʻAʻole pono ʻoe e hana i kēia i ka manawa hoʻokahi. Hiki iā ʻoe ke hoʻokaʻawale iā ia i mau ʻāpana liʻiliʻi, e like me ka hele wikiwiki no 10 mau minuke ʻekolu manawa i ka lā.

• E hoʻomaʻemaʻe i kāu lumi kuke!: ʻAe, he mea nui loa kēia. E wehe i nā meaʻai calorie kiʻekiʻe, momona kiʻekiʻe, a me ke kō kiʻekiʻe mai kāu lumi kuke e hoʻowalewale iā ʻoe e ʻai. E hoʻolei aku i nā mea e like me nā biscuits, chips, crackers, ice cream, a me ke kokoleka, a ma kahi o ia mea e hoʻopiha i kāu pahu hau me nā protein lean, nā huaʻai, nā mea kanu, nā palaoa piha, nā legumes, nā nati, a me nā huahana waiū haʻahaʻa momona .

• E ʻai pinepine i nā meaʻai liʻiliʻi: Ma kahi o ʻekolu mau meaʻai nui i ka lā, e hoʻāʻo e ʻai i 5-6 mau meaʻai liʻiliʻi . E ʻai i kahi mea liʻiliʻi i kēlā me kēia 3-4 hola. He meaʻai māmā maikaʻi kahi ʻāpana tīhi haʻahaʻa momona, kahi yogurt, a i ʻole kekahi mau chickpeas.

• ʻAi i nā meaʻai e hoʻopiha ai: Ma kahi o ka hoʻopiha ʻana i kāu pā me ka laiki, e hoʻopiha i kāu pā me nā mea kanu haʻahaʻa-calorie e like me ka letuse, spinach, broccoli, a me ke kāpeti. Inā pōloli mau ʻoe i ka wā ʻai, e ʻai i kekahi mau mea kanu ma kahi o ka kaʻana like ʻana i ka laiki.

• E hōʻalo i nā "Kalori ʻAʻohe Mea": E hōʻoki i nā mea inu kō a me nā mea inu hua. E kaupalena i nā meaʻai me nā kō i hoʻomaʻemaʻe ʻia, e like me nā mea ʻono, nā kuki, a me nā keke.

Mai makaʻu e kiʻi i ke kōkua!

Inā manaʻo ʻoe he paʻakikī loa kēia huakaʻi e hele hoʻokahi, mai makaʻu e noi i ke kōkua.

E nīnau i kāu kauka i kou "kaumaha kūpono" no kou mau makahiki a me kou kiʻekiʻe, a me ka nui o nā calorie āu e ʻai ai i kēlā me kēia lā e hiki ai a mālama i kēlā kaumaha. Eia kekahi, e noi i ke kōkua o kahi hoaaloha, ʻohana, a i ʻole kekahi ma ka hana. ʻOi aku ka maʻalahi o ka hoʻokō ʻana i kahi pahuhopu e like me kēia ma mua o kou manaʻo ke loaʻa iā ʻoe kekahi e kākoʻo iā ʻoe .