ʻaʻano
ʻAʻole pono ke kaʻa uila paikikala i kumu e "ʻai hou". Ma hope o ke keke uila, pōloli mau ʻoe. He aha kāu e hana ai inā makemake ʻoe e lilo i ka paona akā ʻaʻole hiki ke kōkua i ka ʻai ʻana? E hāʻawi ana kēia mau mea iā ʻoe i nā pane.
Wahi a ka ʻaha kūkā o ʻAmelika ma ka hoʻoikaika kino, puhi nā kaʻa heʻe he nui i ka nui o nā calorie - 500 i kēlā me kēia hola no kahi kanaka he 140 paona - a ʻo nā calorie ka wahie no ke kino. He mea nui ka hoʻololi ʻana i kēia mau calorie e like me ka hoʻopaʻa ʻana i nā mileage i ka hoʻolālā hoʻomaʻamaʻa cyclist. ʻO ka 2015 a hiki i ka 2020 Dieter Alakaʻi no nā ʻAmelika e ʻōlelo i kahi kāne ʻeleu e hoʻopau a hiki i 3,000 calories i kēlā me kēia lā a me kahi wahine hana a hiki i 2,400 calories i kēlā me kēia lā. Inā ʻaʻole ʻoe e ʻai lawa, maʻa paha ʻoe i ka pōloli āu e ʻike ai ma hope o ka holo kaʻa kaʻa uila. Inā pōloli ʻoe i nā manawa āpau, e nānā i kāu ʻano ʻai a me nā ʻano hoʻoikaika kino.
He mea maʻamau ka pōloli ma hope o ka holo kaʻa uila?
Hoʻohana nā hana ikaika e like me ke kaʻa uila uila i nā hale kūʻai calorie maʻamau o ke kino, a pono ʻia nā calorie keu e kūkulu hou i nā mākala, mālama i nā iwi ikaika a pale i ka luhi. Akā ʻaʻole maʻalahi ka koho ʻana i kāu mea e pono ai e like me ka hoʻohui ʻana i 300 mau calorie i kāu quota o 2,400 a i ʻole 3,000 i kēlā lā i kēia lā e pani ai no nā nalo kalori.
'Lelo maʻamau, ʻo ka poʻe, ʻoi aku ka poʻe haʻuki, nā poʻe ma nā keke uila, pono e ʻai e hālāwai me ko lākou mau pono. Inā kani kou ʻōpū, ʻo ia ka mea e pono ʻoe i nā meaʻai hou aʻe.
Maʻamau ka pololi, akā ʻaʻole ka manaʻo o ka pōloli i ka manawa mau i ka meaʻai. "Inā ua ʻai ʻoe i loko o ka hola i hala iho nei, ʻoi aku ka maikaʻi o ka inu ʻana i kahi wai ma mua o kou ʻai hou ʻana," wahi a block, kahi mea kākau meaʻai i hoʻopaʻa inoa ʻia ma ʻAmelika Hui Pū ʻIa. Mālama ʻia ka make wai a me ka pōloli e ka ʻāpana like o ka lolo, a maʻalahi e kuhi hewa i ka make wai no ka hoʻokē ʻai.
Maliʻa paha ʻaʻole maopopo i kekahi he maʻamau ka makemake o ka pōloli. ʻO ka ʻōlelo maʻamau, ʻo kēlā me kēia ʻelua a ʻehā mau hola kahi ʻano pōloli maʻamau, e like me ia e ana ai i ko lākou makemake. ʻO ka mea nui aku, e nānā pono i kou kino a aʻo i kāu ʻano ʻai ponoʻī.
ʻAʻole maopopo inā e pōloli ke kime ma hope o ka holo kaʻa uila.
No ke aha ʻoe e pōloli ai ma hope o ka ʻai ʻana?
He aha nā mea hoʻohoka hou aʻe ma mua o ka pōloli ma hope o ka ʻai ʻana i ka papa ʻaina olakino ma mua o hoʻokahi hola? Malia paha ʻaʻole ʻoe e ʻai i ka nui o nā calories a pono i kou kino i nā mea momona hou aku.
Inā ʻike ʻoe e ʻai ana i ka nui o nā calorie, ʻaʻole paha ʻoe e ʻai i nā calorie kūpono. Pono e hoʻopiha i nā meaʻai maikaʻi me nā proteins ikehu (e like me ka umauma moa, pipi i hānai ʻia i ka mauʻu), nā wīwī kiʻekiʻe (e like me ka quinoa, berena palaoa piha, ʻoka, ʻuala a me ka maiʻa), nā momona momona (e like me nā avocados, nā hua a me nā ʻanoʻano, ka aila ʻoliva a me ka salemona), a me nā hua a me nā mea kanu i hāʻawi ʻia nā wikamina a me nā minelala.
nā huaʻai i ka nui o nā wikamina a me nā minelala
Pehea ʻoe e ʻike ʻole ai i ka pōloli?
ʻAʻole pili ka mea pōloli i ka ʻai ʻana hou, no ka ʻai akamai ʻana. E hōʻoia e hoʻokomo i ka protein a me ka momona i kāu papaʻai e kōkua iā ʻoe e noʻonoʻo a māʻona no ka lōʻihi.
Mai hōʻalo makapō, pū kekahi. Loiloi i kāu mea e nele ai a nīnau i nā mea hiki iā ʻoe ke hoʻohui. Makemake ʻoe e ʻai i ka protein a me ka momona, akā ʻaʻole naʻe nā mea ʻaʻā a me ka hope? Ua lawa anei ka fiber? Inā ʻaʻole, e hoʻohui iā lākou.
ʻo nā salakea mea kanu nā loko o ka protein a me ka momona, a ʻo ka puluniu
Inā pōloli ʻoe i ke kaʻa uila uila, e hōʻoia e hoʻopihapiha ana ʻoe i kou ikehu. Ma ke ʻano laulā, pono e hoʻopiha i kahi kaʻa uila uila e ʻoi aku ana ma mua o hoʻokahi hola me 60 mau ʻōmiʻomaʻa i kēlā me kēia hola. Ke pono ka ikaika i kou kino, e hoʻolako, no laila ʻaʻole pono ʻoe e refuel ma hope.
mutton string ʻoiai ʻono, akā ʻo "ʻaila kaumaha a me ka paʻakai" ka ʻai kalapona kiʻekiʻe, pono kūpono ke komo ʻana
ʻO ka mea nui e ʻike e pili ana i ke ola olakino ʻaʻole ka wī wale e pili ana i “ka mea āu e ʻai ai,” e pili ana hoʻi i ka hydration kūpono, ka hiamoe maikaʻi, a me ka hoʻokele koʻikoʻi. No laila e ʻai pono i ke olakino, mai noho i ka pō, e holo i ke kaʻa uila e hoʻēmi i ke koʻikoʻi ~ he kino ikaika loa kou.