Wahi a ka poʻe kākoʻo, ʻo ka hoʻokē ʻai manawaleʻa he ala palekana a maikaʻi hoʻi e lilo ai ke kaumaha a hoʻomaikaʻi i kou olakino.Ua ʻōlelo lākou ʻoi aku ka maʻalahi o ka mālama ʻana ma mua o nā meaʻai ʻē aʻe a hāʻawi i ka maʻalahi ma mua o nā meaʻai i kaupalena ʻia i ka calorie.
"ʻO ka hoʻokē ʻai ʻana he mea ia e hōʻemi ai i nā calorie ma o ka hoʻopaʻa ʻana i ka ʻai ʻana o kekahi no kekahi mau lā i kēlā me kēia pule, a laila ʻai mau i ke koena o nā lā, ma mua o ka nānā ʻana i ka palena caloric mau loa," wahi a Lisa Jones, kahi meaʻai meaʻai i hoʻopaʻa ʻia ma Philadelphia.
He mea nui e hoʻomanaʻo i ka hoʻokē ʻai manawaleʻa he manaʻo, ʻaʻole he meaʻai kikoʻī.
Hiki iā ʻoe ke ʻai i ka hoʻokē ʻai ʻana?
"ʻO ka hoʻokē ʻai intermittent he huaʻōlelo umbrella no kahi ʻano meaʻai e pili ana i nā wā hoʻokē ʻai a me ka hoʻokē ʻai ʻole ʻana i nā manawa i wehewehe ʻia," wahi a Anna Kippen, kahi meaʻai meaʻai i hoʻopaʻa ʻia ma Cleveland."Aia nā ʻano like ʻole o ka hoʻokē ʻai ʻana."
Kaʻai ʻia ka manawa
ʻO kekahi o nā ala kaulana loa i kapa ʻia ʻo ka ʻai palena manawa.Pono ia e ʻai wale i ka puka makani ʻewalu hola, a ʻo ka hoʻokē ʻai ʻana i nā hola he 16 o ka lā."Hiki iā ia ke kōkua i ka hōʻemi ʻana i kā mākou mau calorie akā hiki i ko mākou ʻōpū a me nā hormones ke hoʻomaha ma waena o nā meaʻai i kā mākou 'wikiwiki," wahi a Kippen.
5:2 hoʻolālā
ʻO kahi ala kaulana ʻē aʻe ʻo ka hoʻolālā 5:2, kahi āu e hahai ai i kahi ʻano meaʻai maʻamau a olakino no nā lā ʻelima o ka pule.ʻO nā lā ʻelua ʻē aʻe o ka pule, hoʻokahi wale nō ʻai ʻoe ma waena o 500 a me 700 calories i kēlā me kēia lā."ʻO kēia ka mea e hiki ai i ko mākou kino ke hoʻomaha, a me kaʻokiʻana i nā calorie a mākou eʻai ai ma keʻano holoʻokoʻa i loko o ka pule," wahi a Kippen.
Hōʻike ka noiʻi e pili ana ka hoʻokē ʻai manawaleʻa me ka pohō kaumaha, hoʻomaikaʻi ʻia ka cholesterol, ka mālama ʻana i ke kō koko a me ka emi ʻana o ka mumū.
"Ua hōʻike ʻia nā hoʻokolohua preclinical a me ka hoʻāʻo ʻana i ka hoʻokē ʻai ʻana i nā pono ākea ākea no nā kūlana olakino, e like me ka momona, ka maʻi diabetes, ka maʻi cardiovascular, nā maʻi maʻi a me nā maʻi neurologic," e like me kahi noiʻi i paʻi ʻia ma ka New England Journal of Medicine ma 2019. Ua kālele nui ʻia ka noiʻi lāʻau lapaʻau i nā poʻe ʻōpio a me nā poʻe ʻōpio o waena, wahi a ka haʻawina.
ʻO kēlā me kēia ʻano o ka hoʻokē ʻai manawaleʻa āu e koho ai, he mea nui ia e hoʻopili i nā loina meaʻai kumu like ʻole i ka hoʻokē ʻai manawaleʻa e like me nā hoʻolālā ʻai olakino ʻē aʻe, wahi a Ryan Maciel, he meaʻai meaʻai a me ke poʻo meaʻai meaʻai a me ke kumu hana me Catalyst Fitness & Performance ma Cambridge, Massachusetts.
"ʻOiaʻiʻo," wahi a Maciel, "ʻoi aku ka koʻikoʻi o kēia (mau kumu) no ka mea e hele ana ʻoe no nā manawa lōʻihi me ka ʻole o ka meaʻai, hiki ke hopena i ka ʻai nui ʻana no kekahi poʻe" i nā manawa hiki iā ʻoe ke ʻai ma ka papahana.
Nā meaʻai hoʻokē ʻai manawaleʻa
Inā ʻoe ma kahi papa hoʻokē ʻai manawaleʻa, e hana i kēia mau kumu alakaʻi:
- E ʻai i nā meaʻai liʻiliʻi loa i ka manawa.
- E ʻai i ke koena o ka protein lean, nā meaʻai, nā huaʻai, nā kaʻa akamai a me nā momona olakino.
- E hana i nā meaʻai ʻono a ʻono āu e hauʻoli ai.
- E ʻai me ka mālie a me ka noʻonoʻo, a māʻona ʻoe.
ʻAʻole kauoha nā meaʻai hoʻokē ʻai manawaleʻa i nā menus kikoʻī.Eia nō naʻe, inā ʻoe e pili ana i nā loina ʻai maikaʻi, aia kekahi mau ʻano meaʻai maikaʻi loa e ʻai a pono ʻoe e kaupalena.
Nā meaʻai e ʻai ai ma kahi ʻai hoʻokē ʻai manawaleʻa
ʻO nā meaʻai ʻekolu e pono ai ʻoe e ʻai i ka meaʻai hoʻokē ʻai manawaleʻa:
- ʻO nā protein lean.
- Nā huaʻai.
- Huaʻai.
- ʻO nā protein lean
ʻO ka ʻai ʻana i ka protein lean e mālama iā ʻoe i ka piha lōʻihi ma mua o ka ʻai ʻana i nā meaʻai ʻē aʻe a kōkua iā ʻoe e mālama a kūkulu paha i ka ʻiʻo, wahi a Maciel.
ʻO nā hiʻohiʻona o nā kumu protein wīwī maikaʻi:
- umauma moa.
- yogurt Helene maʻamau.
- ʻO nā pīni a me nā legumes, e like me nā lentils.
- ʻO ka iʻa a me ka pūpū.
- Tofu a me ka tempeh.
- Nā huaʻai
E like me ka ʻai ʻana, he mea nui ka ʻai ʻana i nā meaʻai momona i ka wā e hoʻokē ʻai ai.Hoʻopiha ʻia nā huaʻai a me nā mea kanu me nā huaora, nā minerala, nā phytonutrients (mea kanu mea kanu) a me ka fiber.Hiki i kēia mau huaora, nā minerala a me nā meaʻai ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol, kaohi ʻana i nā kiʻekiʻe o ke kō koko a mālama i ke olakino o ka ʻōpū.ʻO kekahi mea'ē aʻe: he haʻahaʻa nā huaʻai a me nā mea kanu i nā calorie.
Manaʻo ke aupuni 2020-25 Dietary Guidelines for Americans no ka ʻai 2,000-calorie-a-lā, ʻai ka hapa nui o ka poʻe ma kahi o 2 kīʻaha hua i kēlā me kēia lā.
ʻO nā hiʻohiʻona o nā huaʻai maikaʻi āu e nānā ai e ʻai i ka wā hoʻokē ʻai intermittent e komo pū:
- ʻApala.
- Apricots.
- Blueberries.
- ʻeleʻele.
- cherries.
- Piʻi.
- Pears.
- Plum.
- ʻAlani.
- Meloni.
- Huaʻai
Hiki i nā huaʻai ke lilo i mea nui o ka hoʻokē ʻai manawaleʻa.Hōʻike ka noiʻi e hiki i ka ʻai momona i nā lau lau ke hōʻemi i kou pilikia o ka maʻi puʻuwai, ka maʻi maʻi type 2, ka maʻi kanesa, ka emi ʻana o ka naʻau a me nā mea hou aku.Manaʻo ke aupuni 2020-25 Dietary Guidelines for Americans no ka ʻai 2,000-calorie-a-lā, ʻai ka hapa nui o nā kānaka i 2.5 kīʻaha o nā mea kanu i kēlā me kēia lā.
ʻO nā mea kanu hiki ke hana ma kahi protocol hoʻokēʻai intermittent e komo pū:
- Kāloti.
- Broccoli.
- ʻOtomato.
- puaʻala.
- Piʻi ʻōmaʻomaʻo.
He koho maikaʻi loa ka lau ʻōmaʻomaʻo, no ka mea, hāʻawi lākou i ka nui o nā meaʻai a me nā fiber.E nānā e hoʻohui i kēia mau koho i kāu meaʻai:
- Kale.
- ʻōpae.
- Chard.
- Kāpiki.
- Nā ʻōmaʻomaʻo kola.
- ʻArugula.
Nā meaʻai e kaupalena ʻia i ka ʻai hoʻokē ʻai manawaleʻa
Aia kekahi mau meaʻai maikaʻi ʻole ke ʻai ʻia e like me ke ʻano o ka hoʻokē ʻai manawaleʻa.Pono ʻoe e kaupalena i nā meaʻai ʻoi aku ka nui o ka calorie a loaʻa i ka nui o nā kō i hoʻohui ʻia, ka momona momona maikaʻi ʻole a me ka paʻakai.
"ʻAʻole lākou e hoʻopiha iā ʻoe ma hope o ka hoʻokē ʻai ʻana, a hiki ke hoʻopōloli iā ʻoe," wahi a Maciel."Hāʻawi lākou i nā meaʻai liʻiliʻi a ʻaʻohe meaʻai."
No ka mālama ʻana i ke ʻano o ka ʻai ʻana, e kaupalena i kēia mau meaʻai:
- ʻĀpana ʻai.
- Pretzels a me nā pahūpahū.
Pono ʻoe e hōʻalo i nā meaʻai i hoʻonui ʻia i ke kō.ʻO ke kō i loaʻa mai i loko o nā meaʻai a me nā mea inu i hoʻoponopono ʻia, ʻaʻohe meaʻai a ua nui nā calorie momona, ʻaʻole ia ka mea āu e ʻimi nei inā ʻoe e hoʻokē ʻai manawaleʻa, wahi a Maciel."E pōloli lākou iā ʻoe no ka mea ʻoi aku ka wikiwiki o ke kō.
ʻO nā hiʻohiʻona o nā meaʻai sugary pono ʻoe e kaupalena inā ʻoe e hana i ka hoʻokē ʻai manawaleʻa:
- Kuki.
- Candy.
- Keke.
- Nā mea inu hua.
- Kofe a me nā kī ʻono loa.
- ʻO nā kīʻaha kō me ka liʻiliʻi o ka fiber a me ka granola.
Ka manawa hoʻouna: Jun-02-2022