He aha e ʻai ai ma mua o ka hoʻolālā

He aha e ʻai ai ma mua o ka hoʻolālā

Manaʻo ka poʻe he mea nui ʻole ia e ʻai i kahi mea ma mua o ka hoʻomaʻamaʻa a hewa paha ʻoe. ʻO ka ʻai ʻana ma mua o ka hoʻomaʻamaʻa hana like me ka hoʻokomo ʻana i kēlā haʻawina liʻiliʻi keu ke kōkua aku iā ʻoe e hana i kāu hoʻomaʻamaʻa ʻoi aku ka maikaʻi.

ʻO ka mea maikaʻi e mālama i kahi kumu o nā protein, nā haʻalako a me kekahi momona i kou kino ma mua o ka hoʻomaʻamaʻa ikaika ʻana. Ma ka liʻiliʻi ua hoʻokomo ʻia ma waena o ka hapalua a me ka hola ma mua o kou hoʻomaka ʻana e hana. I kēia ala, e loaʻa i kāu kino kahi kumu o nā meaola e pono ai. e like me ka wahie a e hōʻike ʻia ia i ka wā o ka hana , no ka mea e ʻoi aku kāu hana.

Hoʻoikaika hoʻokēʻai

Nui ka poʻe e ukali nei i ka hana maʻamau o ka ʻai ʻole ʻana i kekahi mea i ke kakahiaka a hana i nā haʻuki. Hoʻokumu ʻia kāna kumumanaʻo, no ka mea ʻaʻohe ona kumu i kahi e pana ai i ka wā o ka hoʻoikaika kino. e hoʻohana ka metabolism i ka mālama momona i loaʻa i kou kino.

He aha e ʻai ai ma mua o ka hoʻolālā

ʻOi loa aku mai ka ʻoiaʻiʻo, inā ʻoiaʻiʻo ka ʻaoʻao ʻē aʻe, ʻaʻole koi nā loea i ka hana ʻana i kēia ʻano hana. No lākou he mea nui ʻae a i ʻole e ʻai mau i kekahi ʻano meaʻai e hiki ai i ke kino ke loaʻa i kēlā mau koi ikehu e pono ai.

ʻAʻole hoʻi e hele me ka ʻōpū piha no ka mea inā ʻaʻole E nānā wale ana kāu kahena koko i kāu digestion. Eia kekahi inā he hoʻomaʻamaʻa ikaika nui kēia e loaʻa iā ʻoe ka ʻeha o ka ʻōpū, ka poni a i ʻole nā ​​pilikia neʻe me kou mau wāwae.

Inā ʻaʻole hiki i kou kino ke ʻae i kekahi mea paʻa mua i ke kakahiaka, ma ka liʻiliʻi e hoʻāʻo e hoʻopau i kahi mea wai e hāʻawi iā ʻoe i ka ikehu.

ʻAi maikaʻi a ma kahi pae ʻē aʻe ʻoe

Inā loaʻa iā ʻoe kahi manawa liʻiliʻi e ʻai pono ai ma mua o kāu hoʻolālā. pono ia he 30 mau minuke wale nō ma mua o ka hoʻoikaika kino.

Pono ʻoe e ʻai i nā meaʻai papa kuhikuhi glycemic haʻahaʻa ʻoiai hāʻawi lākou i ka liʻiliʻi o ke kō e hoʻopuni i ke koko a me ka nui o ka ikehu. Ma kēia ala e hoʻokuʻu lohi ai kēia mau hydrates a hāʻawi i ka hiki ke lawa i ka wā o ka hoʻoikaika kino.

Inā kiʻekiʻe ka papa kuhikuhi glycemic, nā ʻōpelu ʻaʻa maʻalahi, aE hāʻawi kēia i ke kino me ka ikaika wikiwiki i hoʻokahi manawa, hana ʻana i ke kino loaʻa paha i kahi kulu wikiwiki loa o ka glucose (hoʻemi i ke kō kō). Ma waena o kēia mau ʻōuli e ʻike ʻia me kekahi puʻupuʻu, ka luaʻi a me ka hōʻemi ʻana o ka ikaika me ka wikiwiki, e hoʻomaka ana i kahi malaise ākea a ʻaʻole e ʻae i ka hana pono.

No kēia mea nui ia, inā ʻaʻole hoʻokahi wale ia o nā waiʻuhū, ma ka liʻiliʻi e hoʻohui i nā mea ʻelua. ʻO kahi laʻana paha he pola o ka oatmeal me ka hua, a i ʻole ka hui ʻana o nā hua a me kekahi ʻano aila olakino e like me ka niu. Hāʻule ka waiū a me nā derivatives, kaʻiʻo a me nā hua i loko o kēia ʻano meaʻai.

He aha e ʻai ai ma mua o ka hoʻolālā

He mea nui nā protein. Kōkua kēia mea kōkua i ka assimilate ʻoi loa i ka momona a me ka metabolize momona i ʻoi aku ka maikaʻi. Inā ʻoi aku ka nui o ka protein ma mua o ka momona o ka momona i kou kino e hoʻoulu i kahi deficit ikehu a ua like ia me ka nānā ʻana i ka momona i kou kino e loaʻa ai. Kūlike ia i ka lilo ʻana o ka momona o ke kino.

Nā mea pono ma mua o ka hele ʻana i kahi hoʻomaʻamaʻa

ʻOhi: he palaʻai i waiwai i nā huaʻaʻa papa kuhikuhi glycemic haʻahaʻa, protein a me ka puluniu. Loaʻa i kēia meaʻai nā papa kuhikuhi b-glucan kiʻekiʻe e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol, a inā ʻaʻole ʻoi aku ia, e hoʻokūpaʻa i nā pae kō kō.

Banana: ʻoi aku ka makemake o nā mea ʻaleʻale i kēia hua. Nui ia i nā huaʻale, nā wikamina B6, magnesium, potassium, a me nā fiber. Mahalo i ka potassium, kōkua ʻoe i ke kaulike wai maikaʻi i loko o kou kino, hoʻomaha i kou mau mākala a kōkua iā ʻoe e pale i nā crims hoʻonāukiuki.

Raiki: kekahi kumu waiwai nui o nā huaʻale a me ka ʻole o ka momona. Maikaʻi ke kākoʻo iā ia me kekahi ʻano protein e like me kaʻiʻo moa a me ka pipi.

He aha e ʻai ai ma mua o ka hoʻolālā

Pasta: mea nui o ʻākoʻakoʻa hikiwawe. Kūpono ia e lawe hoʻokahi a i ʻole me ka ʻoma kōmato a i ʻole ka kulu ʻana o ka aila ʻoliva.

Nā hua hua maloʻo: loaʻa i kahi hāʻawi ikehu nui (a hiki i 600 kcal ma 100 gram) maikaʻi loa mai ia manawa hāʻawi i ka fiber, protein, nā momona momona a me nā haʻuki ʻO ia ke kumu e waiwai nui ai lākou, akā pono ʻoe e akahele e pili ana i ka nui i lawe ʻia no kāna mau calorie.

Kofe: Hiki ke lilo i mea kōkua maikaʻi e hoʻonui i ka hana i ka wā o ke aʻo. He ʻōlelo aʻoaʻo e lawe ma kahi o 3 mg o ka caffeine no ka kilo o ke kaumaha o ke kino, ʻoi aku ka nui o ka caffeine me ka ʻeha o ka makaʻu, hoʻomaha ʻole, ʻeha poʻo. ʻo ia hoʻi, i kahi hoʻomaʻamaʻa kūpono ʻole. E hāʻawi iā ʻoe i kahi manaʻo, loaʻa i ke kīʻaha kope ma kahi o 40 mg o ka caffeine.

ʻAla: maikaʻi kēia meaʻai no ke olakino cardiovascular. Loaʻa iā lākou kahi ʻai nui protein a hemolele lākou e loaʻa i ka ʻaina kakahiaka.

Yogurt: waiwai kēia meaʻai i ka protein a me ka calcium. He mea kōkua nui nō hoʻi ia i ka mālama ʻana i kāu flora ʻōpū a me kona hui pū ʻana me nā meaʻai e like me ka ʻoka a i ʻole kekahi mau huaʻai e kōkua iā lākou e lilo i mea hoʻopiha maikaʻi loa e loaʻa ai ka ikehu pono āu e makemake ai.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.