ʻElima mau hana e puhi ai i ka momona o ka ʻōpū
ʻElima mau hana e puhi ai i ka momona o ka ʻōpū
ʻElima mau hana e puhi ai i ka momona o ka ʻōpū
ʻO ka lilo ʻana o ke kaumaha a me ka hoʻopau ʻana i ka momona o ka ʻōpū e pili ana i kekahi mau ʻano meaʻai olakino e pono ai ʻoe e hahai.
Ma kēia mea, ua hōʻike ka poʻe loea meaʻai i nā hana 6 e hiki ke hoʻolalelale i ka puhi ʻana i ka momona a hoʻonui i ka metabolism o ke kino, e like me ka mea i ʻōlelo ʻia e ka pūnaewele "Eat This, Not That".
1- E ʻai i nā lau ʻōmaʻomaʻo i kēlā me kēia lā
ʻO kekahi o kēia mau maʻamau, ʻo ia ka ʻai nui ʻana i nā mea kanu ʻeleʻele ʻole e like me ka spinach, watercress a me ke kāpeti. Ua hōʻike ʻia kahi haʻawina ma ka Journal of the Academy of Nutrition e pili ana kēia mau meaʻai me ka momona visceral o lalo a me ka momona intrahepatic.
Ua wehewehe ʻo Dietitian Lisa Moskovitz e manaʻo ʻia nā lau ʻeleʻele he meaʻai haʻahaʻa-calorie a loaʻa nā meaʻai he nui e like me ka vitamina K, magnesium, folate, calcium, vitamina C a me ka fiber.
2- Kapena
ʻO ka caffeine, kahi mea hoʻoulu i ʻike ʻia e hoʻonui i ka makaʻala, ka hana cognitive, a me ka metabolism, kōkua pū me ka pohō kaumaha.
ʻO kahi haʻawina liʻiliʻi ma ka pukana 2021 o ka Journal of the International Society of Sports Nutrition i hōʻike ʻia e hoʻonui ka caffeine i ka puhi ʻana i ka momona ke pili pū me ka hoʻoikaika kino.
3 - kī ʻōmaʻomaʻo
Eia kekahi, ua hōʻike ʻia ka noiʻi ʻana i ka poʻe makua momona i inu i ka inu i loaʻa nā antioxidants mai ke kī ʻōmaʻomaʻo i puhi i ka momona o ka ʻōpū i ka wā hoʻoikaika kino.
4- Polokina
Manaʻo pū nā meaʻai meaʻai e hoʻokomo i kahi kumu o ka protein ke ʻai ʻoe i kēlā me kēia ʻano o ka carbohydrate, no laila e ʻoluʻolu ʻoe i ka piha no ka lōʻihi, a hiki ke unuhi ʻia i nā calorie liʻiliʻi.
5- E inu i ke aniani wai ma mua o kēlā me kēia ʻai
No ka wai, he mea koʻikoʻi ia i ka hoʻonui ʻana i ka metabolism o ke kino, ʻoiai ʻo ka ʻai ʻana i hoʻokahi kīʻaha o ia mea ma mua o ka ʻai ʻana e hoʻopiha ai i kou ʻōpū e like me ke kīʻaha ʻana i ke kīʻaha sopa, e kōkua ai i ka hoʻomāʻona i ka pōloli.
Ma kahi noiʻi i paʻi ʻia ma ka Journal of Clinical Endocrinology and Metabolism, ua ʻike nā mea noiʻi he 60 mau minuke ma hope o ka inu ʻana o nā kāne a me nā wahine e pili ana i ʻelua kīʻaha wai, ua hoʻonui ʻia ko lākou ikehu e 30%.
emi iho ka io
Aʻo ʻia kēia e ka poʻe loea e hoʻemi i ka ʻiʻo a me ke kaumaha. Ua ʻike ʻia kahi haʻawina i alakaʻi ʻia e ke Kulanui o Copenhagen e hoʻomāʻona nā protein mea kanu i ka pōloli ma mua o nā meaʻai i loaʻa ka ʻiʻo ʻulaʻula a hoʻomāʻona ka poʻe.
Eia kekahi, ua ʻike pū ka poʻe noiʻi ʻo ka poʻe i ʻai i ka meaʻai meaʻai waiwai nui i ka protein i ʻai i ka 12% ka liʻiliʻi o nā calorie i kā lākou ʻai aʻe ma mua o ka poʻe i ʻai i ka ʻiʻo.