ʻO kaʻaiʻai haʻahaʻa-low no ka hoʻohaʻahaʻa lika: nā ʻoiaʻiʻo a me nā haʻalulu

ʻO ka hopena o kaʻai haʻahaʻa-kalapu no ka puhi ʻana i ka momona a me ka hoʻoluhi ʻana i ke kaumaha no nā makahiki he nui ke kumu o ka hakakā ʻana. E aʻo pehea e hoʻokaʻawale i nā ʻoiaʻiʻo mai ka hakakā.

ʻO nā kalapu ka nui ke kumu o ka nui nui. Inā hoʻoholo ʻoe e hoʻolilo i ka momona a ke noʻonoʻo nei no ka hoʻohaʻahaʻa ʻana i ka nui o nā karapu i kāu papaʻai, aia ʻoe ma ka ala kūpono e hoʻemi i ka momona o ke kino.

ʻIke ʻia nā mea hana loeaʻike i ka pono o nā kaʻai haʻahaʻa-haʻahaʻa a ʻike a inā ʻoe e ʻimi i nā nuances a pau, hiki iā ʻoe ke hōʻemi i ka hapalua o ka momona me ka ʻole o ka pohihihi ʻana o ka nui o ka nui. Akā he nui nā mea pāʻani e hoʻomaka ana i ka hana o ia ʻano, no ka mea ke manaʻoʻiʻo nei i nā hoʻoponopono hewa ʻole a me nā nīnō pololei, a laila e hoʻokele mākou i nā kikoʻī hou aku.

ʻO ka hōʻemi ʻana i nā kapikoki i kāu meaʻai e pili ana i ka nalo ʻana o ka muse.

I ka hoʻomaka ʻana o kahi meaʻai haʻahaʻa haʻahaʻa, ʻo ka glycogen i hōʻiliʻili i nā muscute e pau i lalo, e hoʻoneʻe ana i ka ʻike wai i loko o nā ʻōpū. ʻO ke hopena, hoʻoemi ʻia nā ʻūhā i ka nui.

ʻO ke emi ʻana o ke kahe ʻana o ka wai i loko o nā ʻōpū a me ka hoʻohaʻahaʻa ʻana i ka puʻupuʻu kikoʻī i ka nui o nā kānaka e haʻalele i kahi meaʻai haʻahaʻa, ʻoiai lākou e manaʻo i ka wā e hiki ai. Akā, ma hope o kekahi mau lā, e pili ke kino i ka meaʻai hou, e hoʻomaka ana e hana i ka glycogen mai nā kumu ʻē aʻe a mālama aku, a hoʻopiha i nā ʻōpū i ka wai.

ʻO ka pahu liʻiliʻi-kalaiwa, nā kīʻaha hoʻemi i ka nui o ka protein e hoʻonāwī ʻole i ka nīkala lūlū.

Eia kekahi, loaʻa i ka meaʻai momona a hopena i ka loaʻa ʻana o ka naʻau. ʻOi aku ka nui o ka protein e komo ana i loko o ke kino, ʻoi aku ka nui o ka hiki ke loaʻa i ka nui o ka naʻau. Me ka nele o nā palaka, e hoʻomaka ke kino e wāwahi a hōʻoki i nā momona, me ka hoʻohana ʻana iā lākou ma ke ʻano kumu. I ka huli ʻana, i ka wā e puhi ai i ka nui o ka momona o ke kino, hua ʻia nā kino ketone. Pono ke kino iā lākou e like me ka wahie, e pale ana i ka luku ʻana o nā ʻili. Eia kekahi, hoʻemi lākou i ka manaʻo o ka pōloli.

No laila, ma ka hoʻohuiʻana i kahi kāʻaiʻai kiʻekiʻe-kalapona, kahi momona momona e hoʻolālā pono ʻia ai, a laila e hōʻoluʻolu ʻia ʻoe i ka nui o ka momona momona a me ka pehu ulu i loaʻa.

Hāʻawi i ka makemake holoholona i ka protein holoholona, e like me ka pipi, ka moa, nā iʻa, nā hua a me nā huahana waiū. Hoʻohui i kāu meaʻai a me ke kōʻai olakino - protein, casein.

Hoʻomau kaʻai haʻahaʻa i ka nui o ka ikehu, i nāu nāu.

ʻOiaʻiʻo, ʻo nā kānaka i komo i ka haʻuki haʻahaʻa kiʻekiʻe (holo lōʻihi, holo, bisikoa, ʻauʻau kai, a me nā mea like) e hōʻike ana i ka emi ʻana o nā hōʻailona hoʻomanawanui.

Eia nō naʻe, pono e noʻonoʻo i ka mana haʻuki e hoʻoikaika ai ka ʻōnaehana olakino i like ʻole. ʻOiai e hoʻopau nā mea pāʻani hoʻomanawanui i ka glycogen he nui i ko lākou mau kino, hoʻohana nā bodybuilders i ka ATP a me ka hoʻokumu ʻana i ka phosphate i kumu no nā ikehu.

Inā maʻamau ʻoe e ʻai i nā haʻalulu a nui loa, a laila hele i ka papaʻai me ka hoʻohaʻahaʻa ʻia o lākou, a ma nā lā mua hiki iā ʻoe keʻike i ka hāʻule ʻana o ka ikaika a me ka ikaika. Mai makaʻu i kēia hanana - i loko o kekahi mau lā e hoʻomaʻamaʻa kou kino i ka meaʻai hou, a e mae wale nō hoʻi ka huhū.

Mai hana i nā hoʻomaʻamaʻa lehulehu ʻole a i ʻole e neʻe i kahi kokoke no ka hoʻomaʻamaʻa ʻana, e hana ma ke ʻano maʻalahi. I kēia hihia, ʻaʻole e hoʻoneʻe ʻia nā kumuwaiwai o nā hana a me nā ikaika.

Ke hoʻohana nei i ka wā o kahi meaʻai haʻahaʻa, ʻaʻole iʻoi aku ma mua o 15 mau repetitions i hoʻokahi hele ʻana.

E hoʻohui i ka mea hana i kāu meaʻai. Hiki iā ia ke lilo i kumu a me ka ikaika no ka hoʻomaʻamaʻa maikaʻi.

Ke nānā nei i ka papaʻaʻai haʻahaʻa, pono ʻoe e haʻalele piha i nā mea kākeke.

ʻO kaʻoiaʻiʻo, aia nā kineta he nui e hoʻopau loa i nā calcium. Akā no nā mea hoʻoikaika kino, "haʻahaʻa haʻahaʻa" ʻo ia ka hoʻopau ʻana ma kahi o 2 maule o nā mea i kālai ʻia i hoʻokahi kilina o ke kino kino i kēlā me kēia lā. I nā huaʻōlelo, no kahi kanaka he 80-paona, ʻo ka hoʻokomo ʻana o ka lākohola o ka lā he 160 g.

ʻAʻole ʻoe e hōʻole loa i ka kalaiʻe, akā ʻaʻole kēia ma ke ʻano āpau i hiki iā ʻoe ke ʻai i ka wā āu e makemake ai.

ʻOi aku ka maikaʻi iā lākou e ʻai i ke kakahiaka, e hāʻawi i ka makemake i nā pālepona paʻakikī. No ka laʻana, ʻoatmeal, nā pālolo āpau, ʻuala momona, a pēlā aku nō hoʻi ke kōkua ʻia i kahi o 60 g mau kālele i ka papa hana ma hope o nā meaʻai, akā he mau mea maʻalahi wale nō ke hiki ke alo koke ʻia. No ka laʻana, ka papa keʻokeʻo, nā paʻakai keʻokeʻo, sucrose, dextrose, a me nā mea ʻē aʻe ʻole i ʻai i ka waiū ma mua o ka wā hiamoe, inā ʻole lākou e huli i ka momona.

I kēlā me kēia mau hebedoma ʻelua mau lā, e hoʻēmi i ka haʻalulu ma ka moʻo ʻana o ka nui o ka ʻai ma mua o ka 100 g i kēlā me kēia lā. Eia nō hoʻi, i ka wā i kuhikuhi ʻia, haʻalele i ka hoʻohana ʻana o nā mea kālaiʻeʻa ma hope o ke hoʻomaʻamaʻa.

Ma kahi kīʻahaʻai haʻahaʻa, ʻoi aku ka pōloli pinepine ma mua o ka mea maʻamau.

ʻAʻole wale ke kumu o nā kalapoka. I ka ʻoiaʻiʻo, ua hāʻawi ka meaʻai ʻai nui i ka manaʻo o ka piha piha ma mua o ka pākaʻi-wai kiʻekiʻe. Eia kekahi, ʻikea ʻo nā meaʻai kiʻekiʻe i ka protein e hoʻohālikelike ʻia i nā mea momona a me nā meaʻai i momona e hōʻemi ana i ka pōloli ma o 3 mau manawa! A ʻo nā mea āpau no ka mea ʻai ka nui o ka protein nui e hoʻoneʻe i ka hoʻokuʻu ʻana o ka YY peptide, ka mea e hōʻailona ai i ka lolo e pili ana i ka ʻoluʻolu.

Ke hoʻomau nei i kahi kiʻekiʻe o ka protein i ka meaʻai, ke hoʻopau nei ʻoe i ka pōloli i ka manawa lōʻihi.

E hoʻonui i nā ʻōmoli i ka 40 g no kēlā me kēia pāʻai, a ma mua o ke aʻo ʻana, ua lawa ia e hoʻopau i 20 g.

ʻAi i nā meaʻai momona a nā kīʻaha i kēlā me kēia mau a hiki i ʻekolu mau lā i ka lā e hōʻoiaʻiʻo ai ʻoe ua piha, kūʻokoʻa ʻole i ka nui o nā ʻāpana āu e ʻai ai.

Ke hele nei i kaʻai haʻahaʻa haʻahaʻa-hiki keʻai i nā meaʻai momona i nā manawa āpau.

ʻAe, ʻae i nā papa kai me nā kākela a pau loa o ka ʻaʻai: ka ʻono, ka sausage, ka pata, a me nā mea ʻē aʻe.

Ma ka papaʻai o nā kaika haʻahaʻa loa, hoʻohui ʻia nā mea momona e like me ka hoʻokūkū a me ka ʻuluʻulu ʻana o ke kanaka ʻaʻole i manaʻo ʻia ka mea e ʻai ana ia. ʻOiaʻiʻo, hiki iā ʻoe ke mālama iā ʻoe iho i ka bacon a i ʻole mayonnaise, akā ʻoi aku ka maikaʻi o ke koho ʻana i nā meaʻai i haʻahaʻa ʻia ka momona, a i ʻole ka liʻiliʻi me nā momona maʻi.

He mea nui loa ka momona no ka mea kōkua i ka mālama pono ʻana i nā pae testosterone. Inā e ʻai ʻoe i nā momona momona i ka loli, a laila ʻaʻole e hoʻonui ka nui o ka momona.

Ke hoʻoluhi nei i nā momona momona i ke koikoi haʻahaʻa ka mea e hoʻonui ai i ka kolamu a i ke kino like ʻole.

Pono nā bodybuilders e hoʻopau i kahi liʻiliʻi o nā momona me kahi momona kiʻekiʻe o nā momona momona. Hoʻomaopopo nā mea pālolo e hoʻopau i nā momona saturated i kā lākou testosterone pae. I ka manawa like, ʻaʻole hōʻeha nā momona i ka olakino - ke ʻole, ʻoiaʻiʻo, e hahai ʻoe i ka helu intake calorie.

ʻO ka momona momona i loaʻa i loko o ka puaʻa, ka pipi a me ka moa i hoʻonui i ka nui o ka kolamu LDL kino.

Ke hoʻololi nei i nā haʻaleka me kekahi ʻano momona e hoʻemi ana i ka pae o ka triglyceride i ke koko a hoʻonui i ka pae o nā kolamu ʻē aʻe i pono ʻia e nā kānaka - HDL. ʻO nā momona momona, hoʻohālikelike i nā momona momona, hoʻokiʻekiʻe i ka pae o ka cholesterol i hōʻike ʻia i ʻoi aku ka nui.

Hōʻalo i nā meaʻai i loaʻa nā momona f: nā pīkī, nā Palani Palaka, margarine, pōpopo, etc., no ka mea he hopena maikaʻi loa ka trans fats ma ke kino.

I loko o kahi kīʻaha haʻahaʻa-lawe, lawe mai i kou momona momona i ka 30-40% o kāu kaila o kāu kalori. E komo i nā momona saturated a me nā momona e loaʻa i ka momona, nā hua, kaʻai, ka iʻa, ka puaʻa, ka hipa a me ka pā.

Nā hiʻohiʻona meaʻai a me nā hōʻailona

ʻO nā kīʻaha kīʻaha haʻahaʻa ke kumu o ka maloʻo - kahi ʻōnaehana kūikawā e hiki ai iā ʻoe ke loaʻa wikiwiki i ka hoʻomaha o ke kino, ka haʻi ʻana, hoʻemi i ka hapa nui o ka momona i ke kino a hoʻonui i ke kaumaha maloʻo. Hoʻohana pinepine ʻia kēlā mau meaʻai e nā mea hoʻokūkū loea, nā mea aʻoaʻo. Inā eʻai ʻia nā meaʻai e hoʻemi i ka paona, he ʻokoʻa nā kānāwai a he nui nā nuances. ʻO ka manawa pinepine, ʻo ia nā ʻōnaehana holoʻokoʻa e kuhikuhi ana i ka puhi momona, hoʻopaʻa a mālama i ka paona.

Nā hōʻailona no ka meaʻaiʻai haʻahaʻa.

momona momona
ʻAno mode
maʻi mellitus maʻiʻi.

ʻO ka nele o nā minamina i ka meaʻai, ʻaʻole ia e pili wale i nā helehelena, kaupaona, akā ke ʻano pū kekahi. Ma hope o ka papaʻai e hoʻomaʻamaʻa i nā pae o ke kō, hoʻomaikaʻi i ke ʻano o ka mea maʻi, a hōʻike pū ʻia no kahi predisposition no ka maʻi diabetes.

Loaʻa nā pono o nā pūnaehana haʻahaʻa

ʻO ka pono nui o nā ʻōnaehana low-carb i ka hoʻoluhi wikiwiki ʻana. Me kahi hoʻokūkū paʻakikī a me ka mālama pono ʻana i nā lula o ka nalo ʻana, ʻaʻole hiki iā ʻoe ke pale aku, a e lilo ia i mea momona e haʻalele. Koho ʻia kēia meaʻai e ka poʻe obese, e kuhikuhi ana i ka wehe ʻana i nā helu he nui.

Kauikaila. ʻAʻole ke alakaʻi o ka kōpō i ka huki i ka pae o ka glucose i ke koko, ʻoiai, ʻo ka mea ʻai ka nui o nā huahana protein e hāpai ana i ka saturation wikiwiki a kōkua i ka mālama ʻana i ka momona.
He meaʻai ʻokoʻa. Hoʻololi nā pahu liʻiliʻi i nā ʻaihilohi i ka hoʻohana ʻana i nā huahana o nā hui like ʻole i kekahi hui pū ʻana.
ʻO ka pae maʻamau o nā pae insulin. Hoʻopau i ka puhi ʻana i kēia mea e hoʻopau ai i ka momona ʻana.
Perpetuity. Hiki iā ʻoe ke ukali i kahi kīʻaha haʻahaʻa-lōʻihi no ka manawa lōʻihi a hiki i ka hopena makemake ka hopena, akā ʻaʻole i emi mai i hoʻokahi pule.

Pono e ʻike: Me ka loaʻa o nā koina kalo, hoʻōla ʻia nā kino ketone i ke kino. ʻAʻole hoʻohui kēia mau mea i ka pōloli a hōʻemi i ka momona, akā hāʻawi pū i ka hoʻoulu ʻana o ka ikehu hou.

ʻO nā pilikia a me nā contraindications i kaʻai

Makemake nā mea āpau e emi i ke kaumaha wikiwiki, ʻono a me ka maʻalahi. ʻO kekahi manawa ikaika loa kēia makemake e noʻonoʻo ʻole ke kanaka i ka hopena. I ka ʻoiaʻiʻo, ʻo kahi meaʻai haʻahaʻa-kāwau kekahi o nā ʻōnaehana pohō kaumaha. ʻAʻole hiki ke nīnau i kahi kaulike. Ke hāʻawi ka nui o ka protein i ka ukana ikaika ma luna o nā keiki, gastrointestinal tract, ʻeha ka ʻoihana endocrine. ʻAnoʻu i ka uhi ʻana i ka momona i hiki ke hoʻokaʻawale ʻia ʻole.

maʻi maʻi gastrointestinal
nā mālamalama maikaʻi ʻole
nā maʻi endocrine
makahiki i 18 makahiki
hapai
Ka maʻi constipation
umauma umauma,
maʻi a me nā maʻi maʻi vascular.

I kekahi mau hihia, kahi pale ʻole i ka komo ʻana o nā mea i loko o ke kino e alakaʻi ai i nā maʻi o ka hormonal. Aia nā pilikia me ka lauoho, nā kui, ka ʻili, ma muli o ka nele o nā huaora. I mua o nā maʻi āpau, pono ke kūkākūkā mua me kahi kauka.

Pehea ka momona e hiki ai ke hoʻoemi

I nā lā mua o ko kaʻai haʻahaʻa-waiho ʻana i ka wai, e waiho ka wai i ke kino, no laila e nui nui ai ka nui o ke kaumaha. No nā lā 3, e emi a hiki i 3 kg. ʻO kekahi, ʻoi aku ka maʻalahi o nā hopena. Mai ka lua o ka pule, hoʻomaka ke kaʻina o ka puhi ʻana i ka momona a hoʻololi iā ia i ka ikehu. ʻO ia ke kumu ʻaʻole hiki ke pōkole kahi papaʻai. ʻO ka hapa haʻahaʻa o kēlā me kēia paona ʻo 5-7 kg, e kau ʻia ma muli o ka mālama pono ʻana i nā lula āpau. Me ke koʻikoʻi o ke kaumaha nui o ke kino, hiki iā ʻoe ke kāpae i ka 10-15 kg.

ʻO nā kānāwai lona momona maikaʻi

Kuhi ʻole ʻaʻohe hihia e pili i ka wehe piha ʻana o nā hāmeʻa mai ka meaʻai. Hoʻopili ʻia lākou i 50 g. Ma kekahi mau ʻōnaehana, i 30 g. Ma ke ʻano maʻi diabetes type 2, ʻo ka nui o nā waihona kākeka he 130 mau ʻāpana, ʻo ia ka 26% me kahi pāʻina o kēlā me kēia lā o 2000 kcal.

ʻAʻole hiki iā ʻoe ke hoʻokaʻawale i nā momona i nā hāmeʻa. Pono lākou e nānā, akā ma nā wahi liʻiliʻi. Hoʻomaopopo ʻia ke koho i nā aila olakino (linseed, oliva, niu) a i meaʻokoʻa paha (ua lawa 25 g i kēlā me kēia lā). Loaʻa ʻia nā momona i nā huahana dairy.
Ua aliʻi ʻia ka Sugar. Pili kēia kapu i kāna ʻano like: meli, syrups hua, mau molula.
Hāʻawi ʻia nā cereals āpau koe wale nō nā mea liʻiliʻi haʻahaʻa haʻahaʻa. I kēia lā hiki iā ʻoe ke kūʻai i ka pasta kūikawā, laiki shiitake.
Pono ka papa ʻai haʻahaʻa e hui pū ʻia me ka hoʻohana ʻana i nā huaora mai ka lā mua loa. Inā ʻaʻole, e pane koke ka kino i ka nele o nā mea.
Pono ke kakahiaka o ka ʻaina, pono ia e hana i ka protein. Ke hala ʻole o ka momona, hiki iā ʻoe ke inu i ka moa moa, hua manu, ka ʻeke a i ʻole ka pipi ʻaʻa me ʻoe.
Hōʻike i ka hoʻohana kala. Loaʻa ia i nā mea kanu. Hiki iā ʻoe ke koho i ka bran i ka meaʻai.

Mea nui: ʻO ke kānāwai nui he emi nā kaʻe. I kēia hihia, ʻaʻole ʻoe e hopohopo i ka nui o ka ʻāpana, hiki iā ʻoe ke ʻai i kou hoʻopiha, ʻoluʻolu nā mea kaumaha.

ʻO ka kaulike wai

Pono ʻoe e inu i ka wai nui. E wāwahi ʻia ka protein nui, pono e neʻe ʻia. Ma nā lālani haʻahaʻa loa, ʻo ia hoʻi i ka wā ma mua, hoʻomaka koke ke kino i ka nalo ʻana i ke kahe, nā pololi e hele pū me ia, e paipai ana nā helu ma nā unahi i ka neʻe ʻana i mua. Pono e hoʻopili hou i nā kumukūʻai. I ka manawa pinepine, hopohopo nui ʻia ka mea pohō kaumaha e hoʻōho ai iā ia i ka pō. ʻO kēia ka mea maʻamau.

Pono ʻoe e inu i ka liʻiliʻi o 2.5 lita o nā wai o ka lā. Tīaʻi, keke, chicory, ʻĀpana me ʻia, akā ʻo ka mea pono ke maʻemaʻe ma ka wai ʻole. Nohea ʻia ʻole e hoʻohui pū i ka inu ʻana me ka ʻai, i ʻole e hoʻopiha i ka hana o ka ʻōpū.

Ka papa inoa o nā huahana i ʻae ʻia

ʻO ka papaʻai haʻahaʻa haʻahaʻa he papa inoa nui loa o nā meaʻai. Mai lākou mai hiki iā ʻoe ke kuke i nā papa mua a me ka lua, nā ʻalā, nā kīmona. ʻAʻole ia i ʻōlelo ʻia e hoʻomoʻa i ka meaʻai i ka ʻaila. Hoʻohana ʻia nā momona i nā mea liʻiliʻi wale no ka lole.

Nā meaʻaiʻai pilikino:

Kau, ka heihei. Hoʻokomo ʻia nā ʻano momona haʻahaʻa o ka pipi, honu, rabbit, goose. Hiki iā ʻoe ke ʻai i ka ʻai puaʻa, ʻuʻā, akā maʻamau.
Nā iʻa a me nā kai iʻa. Hoʻohana ʻia nā ʻano āpau āpau, me nā ʻano momona.
Nā hua. Inā loaʻa nā pilikia me ka kolamu a me nā kīʻaha koko, a laila e hoʻohana wale nō nā protein.
Nā laupala. Hiki iā ʻoe ke ʻai i nā ʻano ʻano like ʻole, koe wale nō no ka ʻuala, kāloti a me ka palaoa, no ka mea he mau kaomi a me ke kō. Manaʻo ʻia e hāʻawi i ka makemake i nā hua ʻōmaʻomaʻo: kukama, zucchini, kāpeti o nā ʻano like ʻole, nā pepelu, nā pīpī asparagus. ʻAe ʻia ʻo Artichoke o Ierusalema.
Hoʻōla. Hoʻonohonoho wale nā lau meli a me nā grapefruits. ʻO nā huaʻai āpau a me nā huaʻai ʻē aʻe i haʻalele ai i ka meaʻai, ʻoiai he mea no ka mea huʻawe o nā kalaka.
Nā waiʻaila. Hiki iā ʻoe ke lauala wale nō, akā ma nā wahi liʻiliʻi.

Palapala ʻia nā huahana cereal. Akā hiki iā ʻoe ke hoʻohana i ka bran, ka nui o kēlā me kēia lā i 30 g. E pale i ka lau o ka mea kanu i ka hanana ʻana o ka constipation, hoʻomaikaʻi i nā ʻōpū a kōkua i ka hoʻoneʻe ʻana i nā molika momona mai ke kino.

Nā Palena huahana i papa ʻia

ʻO nā kākūkā ka nui o nā huahana, ʻaʻole wale ka meli. A inā e hoʻokomo ʻia kekahi o lākou i kekahi manawa i loko o kaʻai, ʻo ia hoʻi, ʻo ia mau mea e pono e haʻalele loa. ʻOiai ka liʻiliʻi e hoʻopilikia paha i ke kaʻina o ka nalowale ʻana o ka paona.

ʻO nā kahe trans, margarines,
nā ʻaila me kahi koikoi kiʻekiʻe o ka omega-6 (soybean, mais, rapeseed, sunflower),
nā mea hanohano kūlohelohe
huaʻai gluten.

Hoʻokomo ʻia nā kuʻuna, sausages, a me nā meaʻai kīʻaha, koe wale nō nā mea i hoʻomākaukau ʻia i loko o ko lākou wai ponoʻī a ʻaʻole i loaʻa ka momona. Manea ʻia e hōʻole i kekahi huahana semi-hoʻopau, ʻo ia hoʻi me kahi pūnao i manaʻo ʻia. I ka manawa pinepine, maalea ka mea hana, hoʻohui i nā mea hoʻohui waiwai a me nā mea ʻē aʻe e hoʻonui ai i ka makemake. Ma hope o ka ʻai ʻana i nā papaʻa i kūʻai ʻia a i ʻole nā pumehana, ʻoi aku ka nui o ka maʻi o ka ʻaʻai ʻana.

Nā koho papa

ʻO ke ala maikaʻi loa e hoʻoholo ai i nā mea kālaiʻu i ka helu ʻana o kēlā me kēia helu. Akā he luhi ke kaʻina hana, pono ia i ka manawa, ke nānā ʻana, ke kaupaona nei i nā ʻāpana a me ke kaupaona ʻana i ka ʻano mea. He mea maʻalahi loa ia i ka hahai ʻana i ka papa hana hoʻomohala no kahi meaʻai haʻahaʻa. Aia ma lalo iho kahi papa kuhikuhi no 3 mau lā. Inā ʻoe e hoʻokau pono i kēlā pūnaehana mana, ʻaʻole hiki ke keu aku i nā ʻano.

Ke hoʻokūkū kūleʻa, mālama i nā hopena

ʻAʻole paʻa i kahi meaʻai haʻahaʻa-haʻahaʻa.Hiki i kahi kūʻokoʻa liʻiliʻi mai ka meaʻai ke alakaʻi i ka stagnation lōʻihi. Holoi ke koʻikoʻi i ka hāʻule ʻana, ka mea e hōʻemi ai i ka hoʻonaninani. He mea nui ia e hoʻopau pololei i ka ʻōnaehana a mālama i ka hopena. Ma kekahi mau kīʻaha (ma ka meaʻai Ducan, no ka laʻana) aia kekahi mau mea kūikawā no kēia, ua helu ʻia lākou pākahi, ma muli o ka helu o nā kileman e nalowale ana. Akā hiki iā ʻoe ke maʻalahi.

Pehea e puka ai mai kahi meaʻai liʻiliʻi.

ʻAʻole hiki iā ʻoe ke hoʻopau koke i ka ʻōnaehana. ʻO ka neʻe i ka meaʻai holoʻokoʻa e pono ke kūleʻa. I kēlā me kēia lā, hoʻonui ʻia ka nui o nā waihona kālaiʻenehana e 5 mau papa.
ʻO nā mahina mua ʻelua ma hope o ka pau ʻana o kahi ʻōnaehana, pono ʻia e helu i ka helu kikowaena o kēlā me kēia lā.
Ke hoʻohui i ka hopena, hiki iā ʻoe ke hōʻole i nā momona i ka manawa 1 i ka hebedoma a hahai i ke papaʻai ʻai.

Inā hoʻomau koke ʻoe i ka ʻōnaehana, hoʻonohonoho i ka ʻahaʻaina o ka ʻōpū, e ʻoluʻolu ʻoe iā ʻoe iho me nā huamona wikiwiki, a laila e hoʻomaka ka nui ʻana e hoʻi wikiwiki. ʻO ka hooki ʻana i ke kaʻina paʻakikī. No laila, pono ʻoe e hoʻomākaukau i mua no ka ʻōnaehana, ke kalepona i kahi loli lōʻihi o ka hana ʻai. Malia paha no kekahi, ʻo kēia meaʻai ka mea mua i kaʻai kūpono.

ʻO nā kumuhana nui o ka meaʻai i ka meaʻai liʻiliʻi-kalaka

ʻO ka papa inoa o nā meaʻai e pono ai ʻoe e ʻai ai, e pili ana i ke ʻano o ke olakino, kou ʻano hoʻoikaika kino āu e hana ai, a me ka nui o ke kaumaha āu e makemake ai e nalo. E noʻonoʻo i kēia mau mea ma ke ʻano o kahi alakaʻi alakaʻi.

Hiki: ka iʻa, nā iʻa, nā huaʻala, nā lau, nā hua, nā hua, nā hua, nā huahana pā me ka momona momona.

He hiki ole: ka momona, ke kīpala palaoa fructose nui, palaoa, ʻaila huaʻai, trans fats, "kaʻai" a me nā meaʻai momona haʻahaʻa, nā meaʻai i hoʻouka ʻia.

Meaʻai e pale ai

ʻAʻole ʻoe eʻai i kēia mau ʻanoʻai he 7 (i hoʻonohonoho ʻia no ka ʻano nui).

Kālā: nā wai inu momona, nā hua ʻai hua, ke aloha, ka ʻūhū, ka ʻōmole a me nā mea ʻē aʻe.
ʻO nā cereal i loaʻa i ka gluten: palaoa, spelling, barley, rye. Komo pū ka berena a me ka pasta.
ʻO nā ʻōpala trans: "Nā HyMaumaumaha" a 'oilsole' hydrogenated 'iallyole.
Nā Omega 6 Huika momona: flaxseed, soya, ka lā, ka ʻalā, ka ʻōpala, ka rapeseed a me ka aila hua aila.
Nā mea aloha kiʻi: aspartame, saccharin, sucralose, cyclamates a me acesulfame potassium. E hoʻohana i ka stevia i ʻole.
ʻO nā mea momona liʻiliʻi a me nā meaʻai liʻiliʻi: nā huahana halihali, nā cereals, nā puʻupuʻu, etc.
Nā huahana huahana nui: inā 'o like me nā mea i hana ʻia ma ka hale waihona, ʻaʻole e ʻai ʻoe.

Palapala papaʻaʻai haʻahaʻa haʻahaʻa - nā mea ʻai e ʻai

Pono ke ʻano o kāu kīʻaha ma kēia mau mea hoʻonaninani maoli, haʻahaʻa-mau, nā meaʻai ʻole.

Mea ʻai: kahu momona, hipa, puaʻa, ka moa a me nā mea ʻē aʻe. ʻOi aku ka maikaʻi o nā holoholona a me nā manu i hānai ʻia e ka mauʻu.
Nā iʻa: salmon, trout, haddock a me nā mea ʻē aʻe. ʻOi aku ka maikaʻi o ka iʻa.
ʻLelo: e hoʻopili ʻia me ka omega-3s a i ʻole nā mea hānai i hānai ʻia.
Nā laupala: spinach, broccoli, cauliflower, kāloti a me nā mea ʻē aʻe.
Hoʻōla: nā huaʻelima, nā ʻāpana, nā ʻāpana, nā blueberries, ʻōpala.
Nā ʻōpala a me nā huaʻala: nā ʻalemona, nā ʻanuʻu, nā hua a me nā mea'ē aʻe.
ʻO nā huahana momona momona: ʻīwī, pata, kāmala, ʻōmole.
ʻO nā momona a me nāʻaila: ʻaila niu, pata, lard, aila ʻoliva a me nā aʻa ʻāpala.

Inā pono e hōʻemi ʻoe i ka paona, e akahele me ka pēhi a me nā nati, no ka mea, he mea maʻalahi loa ia e kau nui. Maiʻai ma mua o hoʻokahi hua i ka lā hoʻokahi.

Hiki keʻai i nā mea liʻiliʻi

Ināʻike ʻoe i ke olakino, hoʻoikaika, a ʻaʻole ʻoe momona, hiki iā ʻoe ke ʻai i nā kaila iki.

Nā ʻōpala: ʻuala, ʻuala a me nā mea ʻē aʻe.
ʻO nā kulekele holololo Gluten: laiki, ʻohu, quinoa a me nā mea ʻē aʻe.
ʻEluʻi: nā lentille, nā pōleʻele, nā pīni a me nā mea'ē aʻe (inā ʻoe e makemake iā lākou).

Hiki iā ʻoe ke ʻai i ke loli inā makemake ʻoe:

Kāleʻeleʻeleʻele: E koho i nā mea ʻalaʻala me nā moʻo koko i 70% a i ʻole ke kiʻekiʻe aʻe.
Pūnaewele: E koho i nā papa maloʻo me ka ʻole o ka holi a me nā mea kākoki.

Loaʻa i nā kinikonaʻeleʻele kahi nui o nā antioxidants a hiki ke maikaʻi i kou olakino inā ʻoe eʻai ana i ka moderation. Eia nō naʻe, e hoʻomanaʻo i ka hāleʻele a me ka waiʻona e pale aku i kāu mau pahuhopu inā ʻai ʻoe / inu nui.

kope
Kākai
wai
nā ʻona ʻona me ka makemake ʻole o nā mea momona maoli.

I hoʻokahi pule haʻahaʻa mau papa kuhikuhi haʻahaʻa

ʻO kēia kahi laʻana o ka papaʻai haʻahaʻa-wiki haʻahaʻa. Hāʻawi nā huahana mai kēia papa inoa ma mua o ka 50 mau mau o nā mau aʻe o ka mau momi i kēlā me kēia lā, akā, e like me ka mea i ʻōlelo ʻia ma luna nei, inā ʻoe e olakino a ola, hiki iā ʻoe ke hoʻonui i ko lākou helu.

Pōʻakahi

ʻAina kakahiaka: omelet me nā ʻano lau i kuke ʻia i ka pata a iʻa aila ʻaila.
ʻAi awakea: ka waiū i loko o ka waiu (mai kahi pipi hānai i ʻoi) me nā blueberries a me kahi mau ʻalemona.
Kai ʻaina: mau mea lole (ʻaʻole kekeʻa ʻai), lawelawe ʻia me nā lau ʻai me ka pāpaʻu salsa.

Poalua

ʻAina kakahiaka: kaonoʻa a me nā hua.
ʻAi awakea: mea kīwī laufisa a me nā mea ʻai mai ka ʻaina ʻaina.
Kai ʻaina: kāmona me ka pata a me nā mea kanu.

Poakolu

ʻAina kakahiaka: huaʻai a me nā lau iʻa i loko o ka aila aʻaila ʻaila.
ʻAi awakea: honu ʻona me ka ʻaila ʻoliva iki.
Kai ʻaina: moa iʻa me nā lau ʻai.

Poaha

ʻAina kakahiaka: omelet me nā ʻano lau i kuke ʻia i ka pata a iʻa aila ʻaila.
ʻAina awakea: nā kūleʻa i hana ʻia mai ka waiu niu, nā hua, nā ʻalemona a me ka pauma protein.
Kai ʻaina: ka palaoa a me nā mea ʻai.

Pōʻalima

ʻAina kakahiaka: hua iʻa me ka puna.
ʻAi awakea: ka palaoa moa moa me kahi aila ʻoliva liʻiliʻi.
Kai ʻaina: Kāhi puaʻa me nā lau ʻai.

Poaha

ʻAina kakahiaka: omelet me nā ʻano lau.
ʻAi awakea: ka waiū i loko o ka waiu (ʻoi aku mai ka pipi momona i hānai) me nā hua pā, ka niu a me kahi hapa o walnuts.
Kai ʻaina: mau kīleʻa me nā lau ʻai.

Lāpule

ʻAina kakahiaka: hua iʻa me ka puna.
ʻAi awakea: ʻO Smoothie i hana ʻia mai loko mai o ka wai niu, kahi momona liʻiliʻi, nā hua ono, a me ka waiū i hānai ʻia i ka poli.
Kai ʻaina: mau pālua ʻāpala i kōkuhī me nā kiko liʻiliʻi lahilahi.

Hoʻokomo i nā ʻano lauʻai i kāu meaʻai. Inā ʻo kāu pahuhopu e noho ma luna o 50 maulepona o kālaiʻaka i kēlā me kēia lā, a laila hiki iā ʻoe ke ʻai i ka nui o nā lau ʻai a me nā huaʻai 1 e koho ai no kēlā me kēia lā. Eia hou, inā he olakino ʻoe, inā ʻaʻole ʻoe i kaupaona, a ikaika ʻoe, hiki iā ʻoe ke hoʻohui i kekahi aala, me ka hua momona, a me kekahi kīʻaha, e like me ka laiki a me ka ʻaka.

Nā koho no nā "ʻoki" low-carb

ʻAʻohe kumu kūpono e ʻai ai ma mua o 3 mau manawa i ka lā. Akā inā ʻoe e pōloli ma waena o ka papaʻai, hiki iā ʻoe ke hoʻohana i kēia mau ʻōlima haʻahaʻa loa i maʻalahi e hana:

kahi hapa
haʻahaʻa haʻahaʻa haʻahaʻa
ʻoki ʻia a i ʻole ʻelua mau hua ʻā.
kāloti
ke koena nei o ka 'aina inehinei,
he ʻāpana o nā nati
kekahi kuke a me ka ai.

Kaʻaʻai i nā hale ʻaina

I nā hale nui loa, hiki iā ʻoe ke hoʻololi maʻalahi i nā ʻano mea i loko o nā kīʻaha a hoʻonaninani iā lākou e like me ka low-carb.

E kauoha i ka iʻa a iʻa paha ma kāu papa nui.
E noi i ka palaoa i ka meaʻai i nā aila maʻamau.
E noi no nā lāʻau ʻai ʻokoʻa ma kahi o ka berena, nā ʻuala, a i ʻole ka laiki.

ʻO nā huahana kalahana liʻiliʻi: papa inoa kūʻai

ʻO kahi manaʻo maikaʻi aku e kūʻai aku ma nā hale kūʻai nui kahi e loaʻa ai i nā huahana e pono ai. ʻOi aku ka maikaʻi i ka kūʻai aku i nā huahana a me nā holoholona mai nā holoholona / manu i hānai ʻia me ka mauʻu, akā inā hiki wale iā ʻoe. ʻOiai inā ʻaʻole ʻoe e kūʻai i nā huahana kūleʻa, eʻai mau kāu papa ʻaina kaukani ʻoi mau manawa ma mua o kahi meaʻai maʻamau: koho i nā meaʻai liʻiliʻi i liʻiliʻi e kūpono i kāu mau kālā.

ʻai (pipi, hipa, ʻaina, moa, Bacon),
iʻa (nā iʻa lauʻaʻai, ʻoi aku salmon),
hua manu (koho i nā momona momona o ka omega-3 a i ʻole hua mai nā moa i hānai ʻia, inā hiki iā ʻoe ke ʻai)
pata
kelapa ʻaʻa (koho i ka Virgin Virgin),
momona
aila ʻaila
ʻīhi
momona momona
ʻōmole ʻona
koka (holoholo, pani ʻole)
blueberries (hiki iā ʻoe ke kūʻai i ka pōkole),
kiniani
oliva
nā lau ʻala hou: greens, peppers, bawang a me nā mea ʻē aʻe,
nāʻaila maloʻo: broccoli, kāloti, nā palaki like ʻole,
huakai paʻakai
panimona: paʻakai moana, ʻōpika, ke kāleka, mustard a me nā mea ʻē aʻe.

I ka hiki koke aku, ʻōlelo ʻia e hoʻoneʻe i nā “hoʻowalewale ʻole” mai ka pantry: nā ʻāpana, nā ʻeke, ka hau aila, nā kīʻona ʻona, nā wai inu, ka ʻai, nā kīlapa, nā mea ʻono (ka palaoa palaoa a me ka kō).

Julia Bastrigina

1. Hoʻomaopopo i hoʻokahi a no ka mea āpau: ka ʻaila kumu nui o kā mākou kino he glucose. Inā ʻaʻohe glucose i loko o ke kino, a laila e hoʻāʻo ʻo ia e lawe mai ia mai ka pili kino.

2. ʻO ka hemahema o nā kākāka e alakaʻi i kahi wikiwiki wikiwiki o nā hale kūʻai glycogen i loko o nā puʻupa a me nā ʻōpū. ʻO nā hola 18 wale nō ka lawa no lākou e nalo. Ma ke ʻano he “hūnū”, e lilo ia i manaʻo maikaʻi loa no ka hoʻoulu ʻana i ka momona e hōʻino ʻia ana i ke kua o ka ʻai a ua hui maoli ʻia lākou me lākou. ʻO ka wehe ʻana i kēia mau momona he mea paʻakikī loa. Ma ke ala, hepatitis maʻi momona kekahi o nā kumu no ka hoʻomohala ʻana i ke ʻano maʻi type 2.

3. ʻAʻole i hele ka protein nui loa no ke kino me ka loaʻa ʻole o kahi ala. ʻO ke ka lōʻihi lōʻihi e alakaʻi i kahi "wāwahi" o ka protein protein, ke kūkulu ʻana i nā pōhaku o ke keiki a me ka waiho ʻana o nā uha waikika uric i loko o nā pūlima.

4. Ke huki nei ka mau momoli i ka wai. Pūnaewele - dehydrate. Ua hoʻoweliweli ka lepo a mākou i ka ʻeha a me ka maloʻo.

1. Ua hōʻole ʻole mākou i kekahi mau huahana

I mea e kūleʻa ai mākou, pono mākou i kēlā me kēia ʻike kumu, a ʻike ʻole ka ʻike pili i ka meaʻai i ʻole. Ma mua o ka hoʻololi ʻana i kāu meaʻai, e noʻonoʻo pehea e hōʻemi ai i ka nui o nā mea lae i kāu papaʻai, he aha nā meaʻai i loaʻa nā mea kanu ʻai, a pehea e hana maoli ai i ka hapa ʻai haʻahaʻa.