Nā huahana maikaʻi no ka pohō kaumaha

Inā makemakeʻoe eʻona i ka kaumaha, akā,ʻaʻole makemakeʻoe i kaʻai, a laila, ponoʻoe e hōʻano hou i kāuʻai me nā hua kūpono no ka pohō kaumaha. Akā,ʻo ke kino o kēlā me kēia kanaka he kanaka a no kekahi, e laʻa, i nā'ōʻaha e hoʻonui i ka pohō, akā no ka meaʻole. No ka hoʻomaopopoʻana i nā huahana kūpono iāʻoe, ponoʻoe eʻike i kahi i loaʻa iāʻoe nā paona hou:

1. E hoʻoholo i ka hopena # 1 - hoʻopauʻoe i nā calorie'ē aʻe ma mua o kou pono no kou kino. No ka wahine,ʻo ka palena kūpono e kū ana ma ke ala mai 1500 a 2000 kcal, a no nā kāne - 3000 kcal.
2. Ka helu helu 2 - heʻano noho ola. E hoʻomanaʻo - ke ola. Ināʻaʻole he manawa e hele ai i ke keʻena hauʻoli, e hana ma ka home, 30 mau minuke ae'ōlelo mai kou kino e mahalo.
3. Ka helu helu 3 - pilikia pilikia. E aʻo i kāu kauka a lawe i nā ho'āʻo pono e hoʻomaopopo i ka pilikia.

Wahiʻia ka palena

Hiki ke hoʻokaʻawaleʻia nā huahana maikaʻi loa no ka paʻakikena kaumaha i 4 mau hui:

• nā mea i pale i ka laweʻana o nā momona a me nā'ōpona;
• nā mea e hoʻonui i ka hoʻonui i ka thermogenesis;
• nā mea e hoʻomaikaʻi ai i ka metabolism ;
• nā huahana e hoʻohaʻahaʻa i ka manaʻo o ka pōloli.

No ka loaʻaʻana o nā hopena maikaʻi, e hoʻomoʻi i kekahi huahana mai kēlā me kēia hui i kāuʻai i kēlā me kēia lā.

Ka papa inoa o nā huahana kūpono no ka pohō kaumaha

1. ʻO nā hua a me nā huaʻai i loko o ka puka hou e hiki ai iāʻoe keʻai i kēlā me kēia, akā,ʻo ka mea maikaʻi loa no ka liloʻana o ke kaumaha - kāpīpona, huapiʻi a me ka paina.
2. Nūmele waiū , akā, haʻahaʻa momona wale nō. ʻO nā huahana e like me nā proteins, calcium, phosphorus, a me nā huamaila B.
3. Ka palaoa mai ka palaoa palaoa a me ka palaoa maikaʻi . No ka hana maʻamau o ke kino, pono eʻai i ka 100 mau grams o ka palaoa.
4. Loaʻa ka calories i ka Kale Kale , akā he nui nā mea pono, no ka mea, ka magnona, ka sodium a me nā mea'ē aʻe.
5. ʻO kahi laiki hānaiʻole . ʻO ka nui o nā mīkini micro macro a me nā mea macro, a me nā huaʻaha. Ma muli o kēia momona, i loko o ke kino kanaka, e hoʻoheheʻe i mua o ko kāua mau maka.
6. He maikaʻi loa ka iʻa iʻa no ke olakino kanaka a no ka liloʻana o ke kaumaha. Hoʻomaʻa i kēia huahana maikaʻi no nā'ōpanaʻelua a iʻole kaʻaila.
7. ʻO ka'ōpū o ka'ōpū , i'āponoʻia i loko o ka mea kokoke i nā meaʻai a pau. No ka hanaʻana o kaʻiʻo i ka meaʻai hou, e kuke i kahi no nā kāne a ma ka umu paha.

Hiki ke loaʻa nā huahana a pau no ka loli kaumaha i kēia lā ma kekahi supermarket, aʻaʻole lākou i maʻalahi, no laila ua hiki i ka manawa e hoʻololi ai i kāuʻai a hoʻomaka e lilo i ka kaumaha.