Ke noʻonoʻo ʻoe
i ka hoʻemi kaumaha, ʻo ka mea mua e hiki mai ana i ka noʻonoʻo, ʻo ia ke kāohi ʻana i kāu ʻai a me ka hoʻopōloli ʻana iā ʻoe iho, ʻeā? Akā, ke manaʻoʻiʻo nei ʻoe aia kekahi ala e hoʻemi ai i ke kaumaha me ke olakino ʻoiai e ʻai ana a piha kou ʻōpū? ʻO ia ka mea a mākou e kapa nei ʻo 'Volumetrics'. ʻAʻole kēia he ʻano hoʻemi kaumaha no ka manawa pōkole, akā he ʻano nohona olakino e hiki ke mālama ʻia i ka wā lōʻihi. E nānā kākou pehea e hana ai kēia.
He aha maoli ka Volumetrics?
Ua hoʻolauna ʻia ke kumumanaʻo o Volumetrics e Barbara Rolls, PhD, he polopeka o ka meaʻai ma ke Kulanui ʻo Pennsylvania State. Ua manaʻo ʻia ʻo ia kekahi o nā hoʻolālā ʻai maikaʻi loa ma ka honua. ʻO ka manaʻo nui o kēia ʻano hana, ʻo ia ka hoʻokumu ʻana
i kahi manaʻo o ka piha . Wahi a Polofesa Rolls, ʻo ka mea nui loa, ʻaʻole ia e helu i nā calorie,
ka momona , ka protein, a me nā carbohydrates i nā meaʻai a mākou e ʻai ai. Akā,
ʻo ia ka hoʻolohe ʻana i ke ʻano o ka meaʻai a mākou e ʻai ai a me kona nui. I ka ʻōlelo maʻalahi, pili kēia i ka hoʻohui ʻana i nā meaʻai haʻahaʻa-calorie, akā piha i kāu ʻai. Inā ʻoe e hahai pololei i kēia ʻano hana, hiki paha iā ʻoe ke ʻai hou aku ma mua o kāu e ʻai nei a lilo ke kaumaha, wahi āna. Akā, ʻaʻole kēia e lilo ai ʻoe i ke kaumaha i ka pō hoʻokahi.
He hoʻolālā lōʻihi kēia. Hiki i kēia ʻano hana ke kūpono loa no kekahi e hoʻāʻo nei e mālama i ke kaumaha olakino, hoʻomaikaʻi i nā ʻano ʻai holoʻokoʻa, a emi mālie ke kaumaha.
Pehea e hana ai kēia ʻano hana Volumetrics?
ʻO ka hapa nui o ka manawa, ʻai mākou a pau i ka nui like o ka meaʻai (ma ke kaumaha) i kēlā me kēia lā. ʻO ka Volumetrics kahi ʻano hana e paipai iā ʻoe e koho i
nā koho haʻahaʻa-calorie ma kahi o ka hoʻololi ʻana i ka nui o ka meaʻai āu e ʻai ai. ʻO ka mea huna o kēia, ʻo ia
ka nui o ka calorie . E noʻonoʻo e pili ana i ia mea, aia kekahi mau meaʻai, ʻoiai inā ʻoe e ʻai i kahi pā nui piha, hāʻawi mau i nā calorie liʻiliʻi. Eia kekahi laʻana, nā mea e like me nā mea kanu wai-wai, nā huaʻai, a me nā sopa. He nui ka 'nui' o kēia mau mea akā haʻahaʻa i nā calorie. No laila, ke ʻai ʻoe i kēia ʻano meaʻai, manaʻo koke ʻoe i ka piha a ʻaʻole ʻoe e pōloli no ka manawa lōʻihi. Ma ka ʻaoʻao ʻē aʻe, aia kekahi mau meaʻai ʻē aʻe, ʻoiai inā ʻoe e ʻai iki, he kiʻekiʻe i nā calorie. Eia kekahi laʻana, nā mea e like me ka ʻaila, ka pata, ka meaʻai wikiwiki, nā keke, a me nā biscuits. He kiʻekiʻe loa ka nui o ka calorie o kēia mau mea.
ʻAʻole pāpā ke ʻano Volumetrics i kekahi meaʻai. Eia nō naʻe, ua kaupalena ʻia nā meaʻai kiʻekiʻe- calorie e like me ka hiki a ua paipai ʻia nā meaʻai haʻahaʻa-calorie a māʻona hoʻi.
Hoʻokomo pū kēia hoʻolālā i ka hoʻoikaika kino. Paipai ia iā ʻoe e hoʻonohonoho i kahi pahuhopu, e like me ka hele wāwae ʻana i 10,000 mau kapuaʻi i ka lā.
E ʻike kākou i nā meaʻai Volumetrics
Hoʻokaʻawale kēia ʻano hana i nā meaʻai i ʻehā mau māhele, ma muli o ko lākou nui o ka calorie. ʻO ka hoʻolālā, ʻo ia ke hoʻopiha i ka hapa nui o kāu pā me nā meaʻai mai nā māhele ʻekahi a me ʻelua, a ʻai iki i nā meaʻai mai nā māhele ʻekolu a me ʻehā e like me ka hiki.
| Māhele | Ka wehewehe ʻana a me ke ʻano o ka ʻai ʻana | Nā Laʻana |
|---|
| Māhele 1 (ka nui o ka calorie haʻahaʻa loa) | E hoʻopiha i kāu pā me kēia. E ʻai i ka nui āu e makemake ai. | Nā sopa wai, nā mea kanu haʻahaʻa-starch (spinach, kāpeti, broccoli, kukama, tōmato), nā huaʻai (ʻalani, ʻāpala, papaya), waiū momona ʻole, a me ka yogurt kō ʻole. |
| Māhele 2 (ka nui o ka calorie haʻahaʻa) | E ʻai i kēia mau mea me ke kaulike . | Nā mea kanu starchy (ʻuala, ʻuala, kulina), nā palaoa piha (laiki ʻeleʻele, ʻoka, bale), nā legumes (lentils, chickpeas, pīni ʻōmaʻomaʻo), nā ʻiʻo wiwi (moa ʻili ʻole). |
| Māhele 3 (ka nui o ka calorie waena) | E ʻai i kēia mau mea i nā nui liʻiliʻi. | Nā kalapona i hoʻomaʻemaʻe ʻia (berena, laiki keʻokeʻo, pasta), tīhi, ʻaikalima, manu ʻili ʻole, iʻa ʻaila. |
| Māhele 4 (ka nui o ka calorie kiʻekiʻe loa) | E lawe pinepine i kēia mau mea, i nā nui liʻiliʻi wale nō. | ʻAi wikiwiki, keke, bisiketi, ʻuala palai, mea ʻono, pata, ʻaila, nati. |
He aha nā pōmaikaʻi a me nā pōʻino o kēia ʻano hana?
Nā Pōmaikaʻi
- ʻAʻohe uku keu: ʻAʻole pono kēia i ke kūʻai ʻana i nā meaʻai kūikawā a i ʻole nā huahana pipiʻi. Hiki iā ʻoe ke hoʻokō i kēia mau mea mai kāu papa inoa kūʻai maʻamau.
- Hiki ke loli: ʻOiai ʻaʻohe hui meaʻai i pāpā loa ʻia, hiki iā ʻoe ke ʻai i nā mea āu e makemake ai me ka hoʻohaʻahaʻa.
- Lōʻihi: ʻAʻole kēia he mea manawa pōkole. He ʻano nohona ia e kōkua iā ʻoe e hoʻomohala i nā ʻano ʻai olakino a mālama i kou olakino i ka wā lōʻihi.
- Paipai ʻia ka hoʻoikaika kino: Ma waho aʻe o ka papaʻai, paipai ʻia hoʻi ka hana kino.
Nā mea ʻino
- Pono ʻoe e kuke ma ka home: Inā ʻoe e hahai i kēia ʻano hana, pono ʻoe e kuke ma ka home i ka hapa nui o ka manawa. Hiki ke paʻakikī iki ka ʻai ʻana i waho, ʻoi aku hoʻi ma nā hale ʻaina.
- He manawa ka lōʻihi: Pono ʻoe e hoʻokaʻawale i kekahi manawa e hoʻolālā ai i nā meaʻai, kūʻai i nā meaʻai, a kuke. Hiki i kēia ke lilo i mea paʻakikī no kekahi kanaka me kahi ola hana.
- Ka Helu ʻana i nā Kalori: Ma kēia ʻano hana, pono ʻoe e ʻike i ka nui o nā calorie o nā meaʻai e hoʻokaʻawale iā lākou.
No wai kēia ʻano hana kūpono? No wai ka mea kūpono ʻole?
He kōkua nui ka hōʻemi kaumaha i ka kaohi ʻana i nā maʻi he nui e like me ka maʻi diabetes, ke koko kiʻekiʻe, ka maʻi puʻuwai, a me ka ʻeha o nā hono. No laila, he mea pono paha i ka poʻe me kēia mau pilikia olakino ke hahai i kahi papaʻai e like me kēia ma lalo o ke aʻo lapaʻau.
Eia naʻe, ʻaʻole kūpono kēia ʻano hana no nā kānaka a pau. Aia kekahi mau mea e pono ai ke nānā pono ʻia .
- ʻO ka poʻe me nā maʻi ʻai: Inā he maʻi ʻai kou a i ʻole he ʻano maʻamau o ka helu ʻana i nā calorie, ʻaʻole kūpono kēia ʻano hana iā ʻoe, no ka mea, hiki ke hoʻonui i kēlā mau kūlana.
- ʻO nā kānaka me nā maʻi ʻōpū: Inā loaʻa iā ʻoe kahi maʻi e like me ka maʻi ʻōpū mumū ( IBD ) a i ʻole ka irritable bowel syndrome (IBS), hiki i kēia meaʻai kiʻekiʻe i ka fiber, waiwai i nā mea kanu a me nā huaʻai ke hoʻopilikia i kekahi manawa.
- Nā kūlana olakino ʻē aʻe: Inā hāpai ʻoe, hānai waiū, a i ʻole he mau kūlana olakino ʻē aʻe e pono ai ka pohō kaumahaInā kūpono ʻole, mai hoʻohana i kēia ʻano hana.
ʻO ka mea nui loa, ʻo ia ke kamaʻilio mau me kāu kauka a kauka paha ma mua o ka hoʻomaka ʻana i kekahi papaʻai hou a hoʻolālā hoʻoikaika kino paha e ʻike ai inā kūpono ia iā ʻoe. Leka Lawe-Home
- ʻO ka Volumetrics kahi ʻano hana no ka hoʻokele kaumaha ma ka ʻai ʻana i nā meaʻai haʻahaʻa calorie a māʻona hoʻi (nā mea kanu, nā huaʻai, nā sopa) me ka ʻole o ka pōloli.
- ʻAʻole kēia he hana e hāʻawi mai i nā hopena i ka pō hoʻokahi, akā, he ʻano nohona olakino e pono e hahai ʻia i ka wā lōʻihi.
- ʻOiai ʻaʻohe meaʻai i pāpā ʻia, pono e ʻai ʻia nā meaʻai kiʻekiʻe-calorie (ʻaila, kō, meaʻai wikiwiki) i nā nui palena loa.
- No ka holomua ʻana o kēia ʻano hana, he mea nui loa ka kuke ʻana a me ka hoʻoikaika kino ʻana ma ka home.
- E hōʻoia e nīnau i kāu kauka ma mua o ka hoʻomaka ʻana i kekahi papahana ʻai, ʻoiai inā he mau maʻi ʻē aʻe kou.
Volumetrics, ʻai Volumetrics, pohō kaumaha, ʻai, ʻai olakino, meaʻai pono, calorie
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