Nā pōmaikaʻi āu i ʻike ʻole ai e pili ana i ka ʻai ʻana i ka ʻaina kakahiaka

Nā pōmaikaʻi āu i ʻike ʻole ai e pili ana i ka ʻai ʻana i ka ʻaina kakahiaka

Ma waena o kēlā poʻe loea ʻo Jessica Crandall, he mea ʻai meaʻai i hoʻopaʻa ʻia a he waha ʻōlelo no ka Academy of Nutrition and Dietetics. "I nā manawa he nui, manaʻo ka poʻe ua ʻike lākou e pili ana i ka meaʻai no ka mea e ʻai ana lākou," i ʻōlelo ai ʻo ia, "akā pono ʻoe i nā kino nui o ka ʻepekema a me ka noiʻi e ʻike i ka mea e pono ai ko mākou kino."

A hōʻike ka noiʻi he kumu maikaʻi e ʻai ai i ka ʻaina kakahiaka.

• meaʻai

ʻO ke kumu maʻamau no ka ʻaina kakahiaka: E hoʻohui i nā ʻakika me nā protein. Hāʻawi nā kalapona i kou kino a me kou lolo i ka wahie e pono ai no ka lā. Hāʻawi ka protein iā ʻoe i ka ikaika a kōkua iā ʻoe e ʻoluʻolu a piha a hiki i kāu ʻai aʻe.

Hiki ke maʻalahi e like me ka hoʻonohonoho o:

ʻO ka palaoa piha a i ʻole ka berena kalapona

ʻO ka waiū momona haʻahaʻa, ka yogurt, a i ʻole ka paʻakai no ka protein

Nā huaʻai hou a i ʻole nā ​​mea kanu

ʻO nā nati a i ʻole nā ​​legumes no ka nui o ka protein

Pono ʻoe e ʻai ma mua o ka pā ʻana i ka hale haʻuki? Ua ʻōlelo ʻo Sabrina Jo, he mea hoʻomaʻamaʻa pilikino a haʻiʻōlelo no ka ʻAmelika Hui Pū ʻIa e pili ana i ka hoʻomaʻamaʻa, inā ʻo ʻoe ke ʻano e ala pōloli, e hoʻāʻo e ʻai i ka meaʻai ma mua o kāu hoʻomaʻamaʻa kakahiaka. E kōkua iā ʻoe e hoʻomaikaʻi i kāu hana a pale aku i ka luhi a me ka hopohopo.

Ho'ōki kou kino i ka ʻeli ʻana ke hoʻoikaika ʻoe, a ʻai ʻoe i ka ʻai piha i loko o kou ʻōpū. Hiki iā ia ke hoʻohūhū a ʻeha paha, ʻoiai ke hana ʻoe i ka hoʻoikaika ikaika.

• kaumaha olakino

ʻO ka pīni ma ka toast. ʻO ia ke ʻano o ka meaʻai, wahi a Crandall, nona ka poʻe ma mua o 40 e haʻohaʻo nei i ke kumu e emi ai ko lākou ʻiʻo i ka ulu ʻana o ko lākou pūhaka.

Ua ʻōlelo pū ʻo ia inā ʻaʻole ʻoe e ʻai i ka ʻaina kakahiaka hiki ke alakaʻi i ka ʻai ʻana ma hope o ka lā a i ʻole ke koho ʻana i nā meaʻai maikaʻi ʻole e like me ke keke.

Ua hōʻike ka poʻe noiʻi ma ke Kulanui ʻo Cornell i kekahi mau makahiki i hala aku nei ʻaʻole i ʻai ʻai ka poʻe ʻaina kakahiaka nui, ʻoiai ko lākou pōloli, i ka wā e ʻai ana i ka ʻaina awakea a i ka ʻaina ahiahi. Ma kēia haʻawina, mālama lākou i ka awelika o 408 calories i kēlā me kēia lā. Ua ʻike ʻia kahi haʻawina o nā pākeke ma Kanada i paʻi ʻia i ka makahiki 2016 he liʻiliʻi ka hopena o ka ʻai ʻana i ka ʻaina kakahiaka i ka nui o ka momona a i ʻole ka loaʻa ʻana o ke kaumaha.

Makemake ka nui o ka ʻepekema i ka ʻaina kakahiaka maikaʻi. “ʻAʻole ia e pili ana i kou kaumaha wale nō. E pili ana hoʻi i nā huaora, nā minerala, a me ka nui o ka ʻiʻo. Pono mākou e noʻonoʻo i nā kiʻi nui aʻe, a he aha ka meaʻai e hana maoli nei i kou kino versus 'Makemake wau i kahi hopena hoʻemi wikiwiki.

• Ka mālama ʻana i ke kō koko

ʻO ka ʻai ʻana i ka ʻaina kakahiaka e kōkua i ka paʻa ʻana o ke kō koko a puni ka lā, inā he maʻi diabetes ʻoe a ʻaʻole paha. No ka poʻe me nā hopena hoʻāʻo glucose maʻamau, hiki i kēia ke kōkua i ka pale ʻana i ka insulin resistance, hiki ke alakaʻi i ka maʻi diabetes. Hiki i nā hāʻule a me nā hāʻule i loko o ke kō koko ke hoʻopilikia i kou ʻano, e hoʻonāukiuki iā ʻoe.

• E hoʻomākaukau iā ʻoe iho no ka holomua

E hoʻomanaʻo, e hoʻohui i nā kalapona me ka protein, e like me ke kīʻaha o nā kīʻaha piha me ka waiū a me nā hua. ʻAʻohe manawa e ʻai ai ma ka home? E mālama pono ʻoe i ka ʻaina kakahiaka hiki iā ʻoe ke ʻai i ka wā e hele ai, e like me ka hui maiʻa me kahi pahu waiu.

E hoʻowalewale ʻia paha ʻoe e kiʻi i kahi pā kakahiaka a i ʻole ka mea inu protein, ʻoi aku ma hope o ka hoʻomaʻamaʻa. ʻOiai ʻoi aku ka maikaʻi o kēia ma mua o ka mea ʻole, ʻaʻole lākou e hoʻopiha i ka nui o nā calorie āu e loaʻa ai mai ka meaʻai liʻiliʻi.

Akā hiki ke nalowale nā ​​hoʻolālā maikaʻi loa. Ke manaʻo ʻoe ʻaʻohe āu koho akā e haʻalele i ka ʻaina kakahiaka.