ʻO nā ʻaina awakea olakino no ka pohō kaumaha

nā ʻaina awakea olakino no ka pohō kaumaha

Ke makemake ʻoe e lilo i ka kaumaha, lilo i mea nui e hoʻomaka i ka kaohi ʻana i nā calorie āu e ʻai ai. ʻO kaʻaina ahiahi kekahi o nā meaʻai e hopohopo nui nei ka poʻe no ka mea noʻonoʻo lākou i ka hiamoe ʻana, loaʻa ka momona o ke kino. ola nā ʻaina awakea olakino no ka pohō kaumaha hiki ke kōkua i ka kaohi pono ʻana i ka lawe ʻana i ka calorie a hoʻomaikaʻi i ka maikaʻi o ka hiamoe.

I kēia ʻatikala, e hōʻike aku mākou iā ʻoe i kekahi o ka ʻaina awakea olakino maikaʻi loa no ka hoʻēmi kino.

ʻAi ʻia ka nui o nā calorie

ʻaina awakea olakino e lilo kaupaona sustainable

Ma mua o kou hoʻomaka ʻana e ʻimi i nā kekena olakino olakino e lilo ke kaupaona, pono ʻoe e ʻike maikaʻi i ka hana o kou kino. No ka lilo ʻana o ka momona o ke kino, ʻaʻole ia he mea nui ke ʻano o nā meaʻai āu e hana ai. ʻO ia, ka helu o nā calories āu i hoʻokomo ai i kahi pāʻina a i ʻole Pehea ʻoe e hāʻawi ai i kēia mau calorie ʻaʻole pono. ʻO ia ka mea, ma ka ʻai ʻana liʻiliʻi ʻaʻole ʻoe e lilo hou ke kaupaona a i ʻole ka hope. Manaʻo ʻia ʻo ka ʻai ʻana i nā huaʻaleʻa a i ʻole ka nui nui e hōʻiliʻili ai mākou i ka momona o ke kino i ka pō. Pēlā kēia.

He koina ko mākou kino e hoʻoholo ai i ka nui o nā calorie e pono ai i ko mākou kino e mālama i ke kaumaha o ke kino. Inā makemake mākou e lilo i ka paona, pono mākou e ʻai i nā calorie liʻiliʻi ma mua o ko mākou kino e pono ai e mālama i ke kaupaona. ʻO kēia ka mea e lilo iā mākou i ka hakahaka kalepona. Ke hoʻokumu nei i kahi deficit calory i ka papaʻai ʻaʻole ia he manaʻo no ka wī a hōʻoki paha i ka ʻai ʻana i nā meaʻai a mākou e makemake ai. ʻAʻole tausani mau meaʻai i pāpā ʻia e hōʻino ai i ko mākou olakino, ʻoiai ʻaʻohe mea ʻai e hōʻeha. E like me ka mau, ʻo ka mahele lāʻau ka mea e make ai ka lāʻau make.

ʻO ka mea nui ka helu ʻana i hoʻokahi o ka nui o nā kalori a ʻaʻole nui pehea mākou e hāʻawi ai i ka lā. Aia kekahi poʻe makemake e ʻai i nā mea ʻai hou aʻe e hiamoe maikaʻi a i ʻole e māʻona hou i ka hopena o ka lā. Ma muli paha o kāu hana a me kāu wikiwiki o ke ola ʻaʻohe ou manawa e loaʻa ai kahi ʻaina awakea maikaʻi a ʻaina kakahiaka paha. No laila, ʻaʻohe mea e ʻai i ka nui aʻe. Eia naʻe, e noʻonoʻo i kēlā Ke hoʻokumu nei i kahi deficit calory e loaʻa nā meaʻai e koi nui ʻiaʻAʻole no ka mea ʻoi aku ko lākou olakino, akā no ka mea he haʻahaʻa haʻahaʻa ko lākou a me kahi kiʻekiʻe o nā mea momona.

Aia lākou i loko o ka calicit deficit a me ka ʻai ʻana i nā kalori, ʻoi aku ka paʻakikī o ka hiki ʻana i nā meaola āpau i ke kino e holo pono. No kēia kumu, e haʻi aku mākou iā ʻoe e pili ana i kekahi o nā ʻaina awakea olakino e lilo ke kaumaha i piha i nā mea momona a maʻalahi hoʻi e hana.

ʻO nā ʻaina awakea olakino no ka pohō kaumaha

deficit kalepona

Pono nā ʻainaina olakino e lilo kaupaona e kūpaʻa i ka papaʻai Mediterranean. Hiki iā ʻoe ke hana i kēia ma ka hoʻohui ʻana i nā meaʻai i waiwai i nā huʻohuhu paʻakikī e like me nā cereala, laiki, ʻoka a me kekahi mau mea loaʻa o ka waiū a me ka pasta a me ka berena. Hiki iā mākou ke hoʻohana i kekahi mau tubers e like me kaʻuala a i ʻole nā ​​legume, e hui pū me nā mea kanu. Pono e hāʻawi mau i ka protein, no ka holoholona a me nā mea kanu. Ma waena o nā kumuwaiwai o nā holoholona i loaʻa iā mākou nā hua, iʻa, ʻiʻo, a pēlā aku. A me nā protein o ke kumu ulu: nā legume, tofu, seitan, tempe, i waena o nā poʻe ʻē aʻe. Hiki i ka meaʻono ka huaʻai a i ʻole ka yogurt skimmed. Hiki iā ʻoe ke hana i kekahi hui pū me ka casein a i ʻole ka protein pauka.

E nānā i ke ʻano kūpono o nā ʻaina awakea olakino e lilo ai ka paona:

Inā mākou e hoʻokaʻawale i ka ʻaoʻao āpau o ka ʻaina awakea, pono e noʻonoʻo ʻia he hapa mau o ka pā i nā mea kanu. Māhele ʻia ka hāhā ʻē aʻe i nā protein karbohidrat. He mea nui e hoʻohana i nā ʻano kuke e koi ai i ka aila liʻiliʻi e like me ka ʻai, ka papillote, ka umu, hoʻomomo ʻia i loko o kahi wok a i ʻole i hoʻomahu ʻia ʻia. ʻO ka hapa nui o lākou he maʻalahi akā he ʻiʻo kuke maikaʻi loa. Kūpono lākou no nā ʻaina awakea olakino e lilo kaupaona.

ʻO ke ola o kaʻaina awakea e hōʻoluʻolu nui i ka wai. Hōʻalo i nā mea inu ʻona, nā soda, a me nā wai kō. ʻO lākou āpau he kiʻekiʻe i nā calories a ʻaʻole māʻona. ʻO kahi hiʻohiʻona nui ke hiki mai i ka hoʻokumu ʻana i ke ʻano o nā pāʻina a me ka digesting i ka wā o ka deficit caloric i loaʻa iā mākou nā mea hiki ke kiʻekiʻe no ka māʻona. I ʻole e pōloli, pono mākou e māʻona i ka hapa nui o ka manawa. ʻO kēia kahi Pono mākou e kāwili maikaʻi i ke ʻano o ka meaʻai a mākou e hoʻohuli nei. He maʻalahi ia e hoʻohana i nā meaʻai me ka nui o ka nutritional density akā haʻahaʻa i nā calories.

Nā manaʻo ʻaina awakea olakino no ka pohō kaumaha

ʻoluʻolu maʻalahi e lilo kaupaona

E ʻike ana mākou i kekahi o nā ʻaina awakea i hiki ke kōkua iā mākou e lilo kaupaona:

ʻO kaʻaina 1

  • ʻO ka sato Tomato arugula. He mea hoihoi ʻaʻole i hoʻohui ʻia ka aila ʻoliva ma kahi keu. Mai poina ʻoiai he olakino ia, he caloric loa ia.
  • Moa moa. E hāʻawi iā ia i ka mea ʻono hou aʻe hiki iā mākou ke hoʻohana i kekahi ʻano mea ʻala e like me ka turmeric, oregano, Provencal herbs, etc.
  • 2 mau ʻāpana palaoa a pau e hele pūHiki iā mākou ke pani no ka laiki palaunu.
  • No ka meaʻono hiki iā mākou ke ʻai i kahi yogurt skimmed a i ʻole ʻāpana o nā hua.

ʻO kaʻaina 2

  • ʻO Julienne sup e like me ka noodles. Pono mākou e hōʻalo i nā sope enopeope koke i nā koina. Kūleʻa lākou i ka liʻiliʻi o ka nutritional density a me nā preservatives a me nā kala.
  • ʻO Mackerel me nā huaʻai al papillote. ʻO ka lio kahi kumu waiwai o nā protein a me nā momona momona e hana pono i ko mākou kino. Me ka papillote hiki iā mākou ke hoʻohui i ka ʻaka, asparagus a me nā kāloti e hāʻawi ai i ka mea ʻono hou aʻe.
  • No ka meaʻono hiki iā mākou ke hoʻohui ka pauka protein me ka skim a i ʻole ka waiū holoʻokoʻa e hoʻoluliluli iā mākou i kahi protein. Hiki iā mākou ke kuhi i kahi ʻāpana hua.

ʻO kaʻaina 3

  • ʻO ka zucchini ʻōmaʻomaʻo a me ka uala puree. Inā makemake mākou e hana i kahi kahena calorie haʻahaʻa, maʻalahi ia e hoʻololi i kaʻuala no kāloti. Hiki iā ʻoe ke hoʻohui i kahi ʻaila mālamona hale mahi liʻiliʻi e hāʻawi iā ia i kahi manaʻo ʻoi aku ka maikaʻi a me kahi ʻano leʻaleʻa.
  • Moa moa a me nā biscuits like ʻole. Hiki i nā Carbohidates ke holo i ka palaoa a piha i ka hoʻopiha no ka mea pono ʻoe e nau hou aku iā lākou no ka lōʻihi.
  • No ka meaʻono hiki iā mākou ke hoʻohui i ka casein me ka waiū a hoʻohui i kekahi mau kīʻaha piha a i ʻole ka kuki ʻē e kāpae i ka niho momona. ʻO Casein kahi koho olakino kūpono e hoʻonui i kā mākou protein i ka pō no ka mea lohi lākou i ka protein.

Lana koʻu manaʻo me kēia ʻike hiki iā ʻoe ke aʻo hou aʻe e pili ana i kekahi o nā ʻaina awakea ʻoi loa e lilo ai ke kaumaha a me nā mea āu e noʻonoʻo ai no ia.


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

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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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.