ʻO ka makahiki ʻaʻole gula: ʻikeʻike pilikino

ʻO ka poʻe makemake e hōʻemi i ka paona, e hoʻoleʻaleʻa iā lākou iho i nā mea hauʻoli a pau o ke ola, ke hoʻāʻo e hoʻolei i ka metabolism. ʻO ka papa i nā meaʻai kahi i loaʻa nā palaka a hāʻawi i nā kānaka ʻaʻole wale ke ikehu, akā no ke ʻano maikaʻi hoʻi. ʻAi ʻole me ka honi a me ka palaoa hū ʻole i ka berena a me nā huahana i loaʻa ka kō, ke kō, ka palaoa. Kuhi ʻia nā kīnā meaʻai e lilo i koina momona kūpono, ʻoiai inā ʻoe e hoʻohui pū i ke kaupalena o nā huahana me ke kūpono o ka meaʻai a me ka hoʻomaʻamaʻa maʻamau.

Hiki paha e luhi i ka momona inā ʻaʻole ʻoe e ʻai i ke kō

Aia he manaʻo ʻo ka maʻamau o ka ʻai ʻana i kekahi mau huahana, hoʻomaʻamaʻa a hana paha i nā mea ʻē aʻe e hoʻomohala ʻia i nā lā 21. Hoʻopili kēia ʻepekema i nā mea kanu a me ka uku kaumaha. ʻOiai he mea pono ke kōpaʻa no ke kino (ʻoiai he glucose ka mea, a he mea pono no ka hana maʻamau o ka lolo), ke kāpae ʻole i ka kō keokeo keʻokeʻo mai kāu papa ʻana no ka manawa lōʻihi, ʻike ʻoe i ka minus ma loko o nā kalima. Hōʻoiaʻiʻo ʻia kēia e nā loiloi o ka poʻe e pili ana i ka meaʻai i luna.

Pehea e hōʻole ai i ka palaoa a me nā momona

Nui nā ʻōnaehana pehea e haʻalele ai i ka hoʻohana ʻana i ka berena a me nā mahiʻai ʻē aʻe, nā kō. ʻO kekahi o lākou e hānai i nā meaʻai i pāpā ʻia. Pono lākou e ʻai i ka ʻai wale nō e hoʻonāukiuki ʻia. Ma hope o kēlā mau aniani, ʻaʻole ʻoe e makemake e ʻai i ka hua no ka ʻāpono ʻia. ʻOiaʻiʻo, ke hoʻoponopono nei e nā loiloi o nā loeaʻai e hoʻomaikaʻi ai, nā mea hoʻomaʻamaʻa kūpono, i ʻole ka ikaika o kēia ʻano hana.

Ma hope o nā mea a pau, hele mai nā mea a pau mai ke poʻo o ke kanaka, kona mau makemake. ʻAʻohe e hoʻowalewale iā ʻoe e hōʻole i kēia a i ʻole kēia meaʻai a makemake ʻoe ʻoe iho. E hoʻāʻo e ʻole e ʻai i ka kō i ka meaʻai? A laila e hoʻolohe i kou kino. E hoʻomaopopo no ke aha ʻoe e makemake ai i ia mau ʻano hana, e ʻimi i kahi ʻano i nā meaʻai kīnā ʻole, no ka laʻana, e hoʻololi i ke kō me ka meli. Ma hope wale nō o ka lilo ʻana i mea ʻai e ʻoliʻoli ai.

ʻAi ʻole me ka palaoa a me ka momona

Kuhi ʻia e ka mea kaulana a Dr. Peter Gott. ʻO ka ʻai ʻole me ka palaoa a me ka ʻūlū ʻana e hōʻemi i ka hoʻohana ʻana i nā "kalona ʻole", no laila e pōmaikaʻi ai kou kino. Loaʻa ka mau kālaiāmākela i ka sime, pōpō, nā lālā a me nā mea kino ʻē aʻe. Hoʻohana ʻia nā lā kalapona i nā lā kāhea i ka ʻā ʻana o ka protein. Hiki iā ʻoe ke inu i kahi papa o nā mea momona e makemake ai no ka hopena maikaʻi loa, inā 'aʻole hiki ke hōʻike i ka makemake nui no nā mea momona.

Nā rulaʻaiʻai

Ma kahi o ka hoʻokaʻawale ʻana i nā huahana āpau maikaʻi, e like me nā mea i kālua ʻia, ka pōkā, nā kuki, kahi kīʻaha ʻole a me ka palaoa, ʻaʻohe mau kānāwai. Eia ka lākou penei:

1. Ma kahi o ke kō, hiki iā ʻoe ke hoʻohana i nā mea ʻoluʻolu ʻē aʻe. ʻO ka laʻana, ka meli maoli a i nā hua hou paha.
2. Pono ʻoe e akahele me nā huahana ʻole i pili ʻole i nā ʻupena: kaʻaila, ketchup a me nā meaʻala ʻē aʻe. ʻO lākou ka gula.
3. Ma kahi o ka pasta, hiki iā ʻoe ke hoʻohana i ka paukena a i ʻole ka zucchini spaghetti. Ma kahi o ka palaoa lehova, no ka laʻana, hiki iā ʻoe ke hoʻohui i ka zucchini grated i ka pā.
4. Inā aia nā contraindications no ka hoʻohana ʻana o gluten (allergy), a laila e pono ke hoʻolana i ka ʻai na lākou iho. Hiki ke hana i kēia ma ke hoʻohana ʻana i ka palaoa, laiki a iʻa ʻea paha.
5. He maʻalahi ke hoʻololi ʻana i ka palaoa a me nā pastina. No ka hoʻohālikelike, hiki ke hana ʻia kāu punahele punahele ma luna o nā papa mele i mau ʻūpepa lau a i ʻole umauma manu.
6. Hoʻololi ʻia ka loiloi a i ʻole nā ​​ʻano ʻē aʻe.

ʻO nā ʻāpana ʻokoʻa

Hoʻopau i kahi meaʻai hoʻonaʻau a pau i ke kō a pau mai ka meaʻai, a hiki i ka mea hana i loko o ka soda. Ka papa inoa o nā mea inu no TOP 5 i ʻae ʻia:

• ʻai momona wai
• compote me ke kō ole mai ka hua maloʻo,
• chamomile kāmela,
• nā ipu uha ʻole
• kahi kalai hou i kāwele ʻia ai ʻole ka wai ʻona.

Hiki i nā paila mai nā huaʻai a me nā lau na ʻoukou e aloha ai. E mālama pono, o nā huahana me kahi glycemic index he nui ka nui o ke kō i kā lākou hui ʻana, ma muli o kahi kiʻekiʻe o ka insulin i ke koko. Hiki i ka waiiki Chamomile ke hoʻolōʻihi i ka metabolism, kāpae i nā mea makemake i nā meaʻai e pili ana i ka honi a hoʻomaikaʻi i ke kō ʻana o ka meaʻai (digestion).

ʻO nā huahana huahana Sugar

Ua ʻōlelo ʻia kēia huahana ʻo ka "make keʻokeʻo." Eia naʻe, he sucrose ka gula, i loko o ke kino e hoʻohuli i ka glucose a me ka fructose, a pono lākou no nā kānaka he kumu o ka ikehu. Inā makemake ʻoe e hoʻoluhi i ka paona, pono ʻoe e ʻai i nā meaʻai i loaʻa ʻole nā ​​kīleʻa wikiwiki.:

Inā hōʻemi ʻoe i kou kaila o ka haʻalulu, ʻike ʻoe ʻaʻole pono, hiki iā ʻoe ke ʻai i ka palaoa a i ʻole ka ʻai ʻaina no ka ʻaina kakahiaka a i ʻole ka ʻaina awakea. Inā makemake ʻoe i nā momona, hiki ke honi ke kō me nā huahana aʻe e leʻaleʻa iā ʻoe me ko lākou ʻono:

• na polareha
• Nā lole kūula ʻākau
• ʻokaʻeleʻele
• pastille
• ʻōmole.

No ke aha wau i hoʻoholo ai e hāʻawi i ke kō?

ʻAʻole loa au i makemake lehelehe maikaʻi a mālama i nā sweets me ka mālie, pololei a hiki i 3 mau makahiki i ka wā i hala ai au i ka ulaula. Mai ia manawa, ua pau ka pilina pili me ka hilo i ka languid 🙂

Hoʻonui ʻia ke kāʻili ʻana i ka lole i ka ʻeke a mālama i ka nui o kāna mau meaʻai i koi a keu.

ʻAʻole kēia he mea kupanaha. ʻO ka nui o ke kō a mākou eʻai ai, ʻoi aku ka nui o mākou e makemake. ʻO ke kumu ka hana ʻana o ke kō ma ke kikowaena leʻaleʻa i loko o ka lolo a hoʻoikaika i ka hana ʻana o dopamine - ka hormone o ka hauʻoli a me ka hauʻoli. Paʻi koke mākou i kēia pilina a hoʻāʻo e ʻike i nā ʻano maikaʻi o ke ʻano, e hele hou i ka meaʻai momona, me kahi mea e pono ai ka antidepressant. ʻO ka pilikia wale nō ʻo ia ka manawa a nui a me nā hou e koi.

I loko o ia kūlana, ʻaʻole mākou e kamaʻilio e pili ana i ka nāwaliwali nāwaliwali, nele o ka hoʻoikaika a i ʻole hiki ʻole ke hōʻole hou iā mākou iho i kekahi o nā maikaʻi, akā e pili ana i ka hoʻomaʻamaʻa ʻana i nā ʻano physiological a me ka hormonal o ke kino.

He pilikia koʻikoʻi nui kēia, no ka mea, i ka hopena, ke hoʻomau mau nei ka nui o ka kō i loko o ka papaʻai i ke ʻano o ke kūʻiʻo nei:

• ka ulu ʻana o ka mālama i ka pōloli, ka momona a me ka mākaukau e hoʻopau ʻia ma o ka nānāʻole ʻana o ka hana o nā insulin insulin, ghrelin a me leptin,
• Hoʻonui i ka pae o ka insulin i ka pae, e hoʻoikaika i ka hoʻokumu ʻana o ka momona visceral loa i loko o ka ʻōpū, hoʻonui i ke kiʻekiʻe o ka triglycerides a me nā lipoproteins haʻahaʻa haʻahaʻa ("maikaʻi" kolesterol),
• ka hoʻomakaʻana o nā hana o ka hoʻomohala ʻana o nā maʻi cardiovascular,
• ʻO ka kaulike o nā "maikaʻi" a me "maikaʻi" i loko o ka pūpū e loli no ka hoʻopilikia nui ʻana,
• poloka ka momona ʻana a, ma muli o ia, ʻo ka hoʻolilo ʻana i ke kaupaona ʻana me ke kīnā he calorie e lilo.

ʻO ka mea pōʻino, ʻaʻole kēia kahi papa inoa piha o nā pilikia a "gula".

ʻO ka hūpili kōpī ua huahana 100% mea huahana i puka i loko o ka papaʻai ma kahi o 250 mau makahiki i hala. I ka hoʻomaka ʻana o ke kenekulia 20, ʻo kona hoʻohana mau ʻia he 16 mau paona i kēlā me kēia makahiki, a i kēia manawa o kēlā me kēia mea ʻai e pili ana i 68 kilograms o kēlā me kēia makahiki.

Mai kahaha kēia helu. ʻAʻole ia he mea e pili ana i ke kō i hoʻohui mākou i kaʻaī a i ke kīkī - ʻo kēia wale nō ka hapa o ka iceberg. ʻO ka māhele ʻona o ka liona ka mea i kapa ʻia ʻo ke kō huna huna i nā meaʻai a me nā mea inu.

No ke aha ia i huna ai?

ʻO ka mea mua, no ka mea, aia i loko o nā huahana nā mea ʻaʻole pono e wehewehe ʻia. No ka laʻana, i ka momona, bacon, nā huahana huaʻai. E nānā i ke kiʻi ma lalo nei. Hana wau ia i loko o kahi hale kūʻai kokoke mai, e lawe ana mai ka hale mai nā huahana mua aʻu i ʻike ai, me ka loaʻa ʻole o ka gula i loko. Auwē, aia nō ʻo ia!

ʻO ka lua, e hōʻike ana i ka hoʻopili ʻana, hūnā ka mea hana i ke kō ma lalo o nā inoa ʻē aʻe, no ka laʻana:

• hoʻolaha
• kekuhi
• lactose
• isoglucose
• galactosa
• molale
• friposa
• kala ʻino
• pāhuʻi
• huapalapala
• hua ʻaila ʻaʻai
• kaʻaila niu
• gula i hoʻihoʻi ʻia
• pālākō piliona
• meli

No nā mau makahiki o ka mōʻaukala o nā kānaka, ua hana ka hana i nā mea āpau e hiki ke hūnā i ka honi mai iā mākou, e hana ana i ka huahana ākea a ʻaʻole ākea ākea. Akā ua loli maʻalahi ka ʻona meaʻai, a i kēia manawa ke kaona i nā wahi a pau: i nā kōwī a me nā sausage, i nā ʻikena a me nā sauce, nā meaʻai ʻai i ka iʻa a me ka iʻa, nā ʻona kūwī, a me ka nui o ka berena, nā pōkole, nā kuki, nā pōkoki, nā kīʻaha ʻawaʻawa a me nā mea inu ʻona he maʻalahi loko nani ...

Akā ʻo ka mea ka weliweli loa ʻo ka hana ʻana o nā mea ʻai i nā kālā he nui no ka hoʻomohala ʻana i nā loina synthetic kūikawā no ke kō a me nā mea momona e hana ai i ka paulele i ka meaʻai i ka manawa mua, e koi ʻia lākou e kūʻai hou aku i kā lākou huahana.

ʻO ka mea pōʻino, ʻo ka ʻōlelo hoʻolaha e pili ana i ka "aloha mai ka ipu mua" ʻaʻole ia he kiʻi maikaʻi wale nō i ka ʻōlelo, akā he ʻōlelo paʻakikī.

Physiologically, ʻaʻole i mākaukau ko mākou kino e pā ana i ka nui o ke kō, a me ka hopena, ʻo ka piʻi nui loa o nā maʻi o ka maʻi maʻi, nā maʻi cardiovascular, oncology a me ka lāū o ka luhū.

Noʻu iho, ʻo ka ʻike i kēia mau pilikia he manawa kūpono loa ia no ka hōʻole hou ʻana o ke kō.

He aha ka mea i hoʻololi ai ma mua o ka makahiki me ka honi ʻole?

ʻO ka paona a me ke kino

Ma mua o ka hoʻokolohua, ua maʻamau koʻu kaumaha a kau i 80 - 81 kilograms, kahi i pili i koʻu kiʻekiʻe. I nā mahina 3 hemo mua, ua emi ke kaumaha a ma hope o ka makahiki he 78 ka nui o 79 kilograms. Ua emi ka nui o ka pūhaka e 3 cm, ua emi iho ka mānoanoa o ka momona momona a subcutaneous, a maloʻo ke kino.

He mea nui ia e hoʻomaopopo i ka haʻawina o ka kalola o kaʻu meaʻai ma hope o ka hōʻole ʻana i ke kō a me ka hana kino, ʻaʻole i loli, a ʻo ka hoʻolilo nui ʻana ma muli o ka loli i ke ʻano o ka meaʻai.

Nā hōʻailona ʻona

No hoʻokahi makahiki me ka hilo ʻole, e like me kahi hōʻike koko biochemical i hana ma mua o ka hoʻokolohua a ma hope o 1 makahiki, hiki i nā loli maikaʻi ka hopena.

• Ua emi ka glucose
• ua hoemi ʻia ka triglycerides
• hoʻemi i ka kolamu ma muli o ka lipoproteins haʻahaʻa haʻahaʻa haʻahaʻa ("kino" cholesterol),
• Ua piʻi nā pae testosterone,
• no ka makahiki hoʻokahi ʻaʻohe mea maʻi catarrhal hoʻokahi

Polū, momona, hoʻolaʻa

ʻAʻole hiki ke helu ʻia a ʻae ʻia paha kēia mau ʻōuli e ka ʻikepili diagnostic data, eia naʻe, nā loli aʻe e pili ana i ka huli ʻana:

• ua nalowale loa nā paʻi o ka pōloli
• hoʻomaka ka ʻai ʻana ma hope o ka ʻai ʻana o ka papaʻaina i ka lōʻihi o ke kau ʻana o ka ʻai, hiki ke ʻae i nā kīmaha, kaʻai ʻana i ʻekolu mauʻaʻai nui i kēlā me kēia lā a hui wale ʻia he kīmaha,
• ma hope o 2 mau mahina, ke makemake nui nei ka makemake i nā sweets, a ma hope o 3 mau mahina ʻaʻole wau makemake i kekahi mea momona.
• ala i ke kakahiaka a hiamoe pū i ke ahiahi ua lilo i mea maʻalahi, a ua like hoʻi ka nui o ke ikehu i loko o ke ao.

Ma ke āpau, ua lilo ka nohona me ka hilo ʻole ʻaʻole i ka hopena maikaʻi wale nō ma muli o nā loli maikaʻi i ke koʻikoʻi a me ke olakino, akā no ka makemake hoʻi o ke kūʻokoʻa mai nā meaʻai a i ʻole kekahi manawa i mālama i kaʻu ʻano a me koʻu ʻano, hoʻolilo ʻia koʻu ola i hauʻoli a olakino.

He aha ka mea e kōkua ai i ke ola ʻana o ke kō?

Hoʻomaka i kaʻu hoʻokolohua, ʻaʻole au i hoʻonohonoho i ke ola ʻana o ka makahiki holoʻokoʻa me ka honi ʻole. Ua hoʻonohonoho wau i ka hana no kahi lā kūikawā, i ka wā e pono ai wau e pale i ka huka ma nā ʻano. ʻAʻole au i palena i koʻu kūʻokoʻa a lawe ʻole i nā kuleana i hoʻonui ʻia. Makau wale nā ​​kānaka a pau i ka manawa lōʻihi a me nā hana no kahi manawa ʻole, ʻaʻohe oʻu ʻokoʻa. Eia naʻe, ʻike wau i kēlā me kēia manawa ke hiki iaʻu ke pani i ka hoʻokolohua, ʻike nō wau aia ma ka hihia ʻaʻole hiki ke hoʻomaka mau iaʻu.

I ka mahina mua, i kēlā me kēia kakahiaka hoʻomaka wau me kahi ʻōnaehana maʻalahi: "I kēia lā ke hana nei au i ka mea maikaʻi loa e ola i kahi lā me ka hoʻokaʻa gula, a inā hele hewa kekahi mea, pono iaʻu e hoʻomaka mai ka hoʻomaka."

ʻAʻole wau i hakakā i ka hemolele i nā kumukūʻai a hiki iā ia ke "hōʻoki". I ka hoʻomaka mua ʻana, ua nānā wale wau i kaʻu mau hopena, me ka hoʻomaopopo ʻana ke mālama nei wau i ke kūlana, ʻaʻole hoʻi he ʻokoʻa.

ʻO kahi ʻike hohonu i ka pilikia o ke kōpae ua kōkua e hahai i kāu hoʻoholo. Ua kōkua nui ʻia ʻelua mau puke i kēia: Nā meaʻai a me ka Brain e David Perlmutter a me Sugar Trap e Mark Hyman, ua paʻi ʻia ʻia ma ka Lūkia.

ʻAʻole maʻalahi ka hāʻawi ʻana i ke kō. No hoʻokahi mahina, ua ʻike wau i kahi mea e like me ka uha ʻana. Hōʻike kēia iā ia iho i nā ʻano like ʻole: i kekahi manawa irritability no ke kumu ʻike ʻole, i kekahi manawa, hiki ke luhi, ka poʻo a me ka makemake ikaika e ʻai koke i ka lole kīkala a inu paha i ka kīe ʻono.

ʻO ke hoʻoponopono i ka meaʻai ua kōkua i ke kū ʻana i kēia mau kūlana. Hoʻonui wau i ka māhele o nā momona maikaʻi i kaʻu papaʻai ma muli o ka pata, ka niu a me nā ʻaila ʻoliva, ʻoiai e hoʻemi nui ana i ka ʻai ʻana i nā ʻaila mea i loaʻa ka hopena pro-inflammatory a nui nā momona momona omega-6 (sunflower, soy, corn).

Ke ʻole o ka meli (keʻokeʻo, ʻulaʻula, kaʻi, wai niu, meli, fructose, pekmeza, syrups kūlohelohe a me kā lākou derivatives) ʻAʻole wau makemake e haʻalele iki i ka momona ʻono, no laila ua hāʻawi wau iaʻu iho e hoʻohana i nā mea kū i ke kō e pili ana i ka stevia a i ʻole erythritol. ʻO ko lākou pōmaikaʻi ma mua o nā mea ʻala maikaʻi loa ʻaʻole lākou i hoʻopilikia i ka pae o ka insulin, ma kēlā me kēia, ʻaʻole i hoʻonāukiuki i ka hōʻekele i ka pōloli a ʻaʻole hoʻi e hoʻoulu i ka hōʻiliʻili o ka momona.

Kūloko maoli ka ʻōmaʻomaʻo, me ka pīni koko a loaʻa ka 90% ma kahi o ke kō. Inā ʻoe i hoʻāʻo i kēia, no ka mea, ua like ka nui o kou ʻawaʻawa. Akā ināʻaʻohe gula, hoʻololi ka manaʻo o nā mea i loko o ka papaʻai a no laila he nui ka meaʻai i hoʻopau ʻia ma mua.

Ua lilo nā meaʻai kai e pono ai i ke kākoʻo hou: magnesium citrate, potassium citrate a me nā Omega-3 fatty acid. Ua kamaʻilio hou wau i kēia mau hoʻohui i kaʻu ʻaoʻao Instagram (koʻu ʻaoʻao).

ʻO ke hopena, no ka makahiki holoʻokoʻa ʻaʻole wau i wāwahi i hoʻokahi manawa!

He aha kēia manawa i kēia manawa?

ʻAʻole wau e ʻai ʻē i ke kō a me nā meaʻai e komo ai i loko. Ua lilo i mea maʻamau ma mua o kaʻu mau meaʻai, ʻoiai ke hoʻokokoke aku nei au i nā koho o nā huahana ke ʻoi loa i mua o ka wā ma mua. Ua lilo loa ia i mea maʻalahi na ka hoʻomālamalama ʻana i ka paona a me ka pōloli, ua nalowale ke kuko no nā sweets.

ʻAʻole wau hopohopo e uhaʻi a ʻai i kahi mea i pāpā ʻia. ʻAʻole makemake au i kēlā. ʻO koʻuʻike, hiki i nā mea makemake makemake ke hoʻololi. Pono ʻoe e hāʻawi iā ʻoe iho i kahi manawa ma kēia mau loli.

Mahi ka Sugar ma ke ʻano hōʻaiʻē, hōʻaiʻē i kahi ikaika a me ke ʻano maikaʻi no ka manawa pōkole, a lawe i ke olakino e like me ka hapaha. Noʻu, He kumukūʻai nui loa kēia no ka meaʻai maʻamau e maʻamau!

Mahalo nui loa au inā e kōkua koʻu ʻike iā ʻoe inā ʻaʻole ʻoe e hāʻawi piha i ke kō, a laila liʻiliʻi ka hoʻēmi ʻana ʻana i kona nui, ma laila ke hana ʻana i ka waiwai nui e mālama i kou olakino a hoʻomaikaʻi i ke ʻano o ke ola.

Inā makemake ʻia e hoihoi ka mea i ʻike iā ʻoe - e kaʻana iā ia i kāu mau hoaaloha ma nā pūnaewele ʻoihana.

Manaʻoʻo Ianuali 2019. ʻAʻole wau e ʻai i ke kō i loko o nā ʻano āpau, manaʻo wau maikaʻi a mālama i ka kaupaona paʻa.

HOOMAKA HOOMAIA E HOOLOLOLO KAUA ANA I KA MAU KĀLIKI A NĀ MANUIA?

A laila e lawe i kahi hana koʻikoʻi aʻe - hoʻoholo i ka hana ʻana o ka calorie kūpono e hiki ai iā ʻoe ke nalo nui i ka paona a ʻaʻohe pilikia i ke olakino. Kaomi ma ka pihi ma lalo nei e kiʻi i ka kūkā kamaʻilio aʻoaʻo aʻoaʻo manuahi.

ʻO ka hōʻeha ʻia o nā meaʻai momona a me ke kō nā kumu hoʻoikaika ʻokoʻa

Ke inu mākou i kahi kīʻaha ʻē aʻe me kahi kīʻaha momona, ʻaʻole mākou e noʻonoʻo e pili ana i ka pōʻino a mākou e hana nei i ke kino. ʻAʻole, ʻo kahi ʻihi ʻawaʻawa nui wale o ka ʻona o ka iceberg. ʻAʻole hiki iā ʻoe ke noʻonoʻo i ka mea e hoʻoweliweli iā ʻoe me ka hoʻopau ʻana o nā lā i nā manamana a me nā huahana palaoa.

• cary hana
• ka hōʻemi ʻana i nā hana o ka molekōlea (no laila ʻaʻole ka momona wale nō, akā nui wale nō hoʻi nā pilikia olakino).
• he nui nā ʻona hoʻohana ʻole i ke kino i ka manawa ʻaʻole i ka manawa e lilo ai i ka manawa i lilo i mea momona momona kahi paʻakikī i ka hoʻopau ʻana,
• hiamoe hiamoe
• pinepine ke ʻano o ke ʻano (a hiki i ka hilahila, ke ʻoliʻoli nei mākou, i ka wā i pau ai mākou i ka ulu,)
• ʻoi loa ka kolamu, a he ʻino kēia i ka ate, ka naʻau.

E kūʻē i ke kāʻei o ke kaumaha nui, loaʻa i nā maʻi he nui. ʻAe, maikaʻi ʻole ke kaumaha me ka noʻonoʻo.

Hiki paha ke lilo i ka momona me ka hoʻopau ʻana i ke kō a me ka palaoa?

ʻO ka ʻai me ke kō a me ka palaoa e koʻikoʻi maikaʻi loa, a ʻo ka hōʻike o kēia ka nui o nā loiloi maikaʻi e pili ana i ke ʻano. Ua kākau nā wahine ua hiki iā lākou ke hoʻokō i nā hopena kupaianaha i hoʻokahi mahina. A ma ka manawa like ʻaʻole lākou i pōloli, akā, haʻalele wale nō i kā lākou mau pīpī punahele, berena a me nā ʻaukā.

ʻO ka papaʻaina ʻole me ka palaoa a me nā ʻupena kahi mea maikaʻi loa ia no ka poʻe i kahi ola maʻalahi, e hana ana i ka keʻena. ʻO ka ʻoiaʻiʻo aia i loko o nā huahana o ka momona a me ka palaoa ke nui nā calorie e aneʻi pono ʻole ʻia, e kau wale ʻia ma nā pūhaka a me nā puhaka.

Ma hea e hoʻomaka ai?

He nui nā wāhine, makemake e nalowale i kekahi mau mile hou i kū mai, e hopohopo e pili ana i ka helu a lākou e hāʻawi i ka uku. ʻAʻole mākou i hoʻomaka i kā mākou ʻatikala me ke hoʻoikaikaʻana, i ka neʻe ʻana i nā pōpilikia o nā meaʻai momona a me nā keʻa. Wahi a nā helu helu, nui nā poʻe i haʻalele i ka ulaula ua alakaʻi ʻia e nā mea kākau ʻōlelo no ka pilikia o ka uahi i puka mai ma nā pōpoki. No laila, pono ʻoe e noʻonoʻo e pili ana i nā mea e kū ana i loko o ke kino ke ʻoluʻolu wale nō ʻoe i kahi ʻāpana paʻi!

Pono ʻoe e hoʻomaka mai ke poʻo. O ka holo loa o loko, a aohe kekahi mea hou aku! ʻAe, pono mākou i ke kō. Hōʻike kēia maʻi, ka mea kōkua i ka lolo e hana ʻoi ka hana. Akā ʻo ka lawe ʻana i ka glucose mai ke kō me ke kō, he mau manamana, ʻelua ʻāpana a me nā pōpō he nui loa. I mea e lilo ai ke kaumaha, pono ʻoe e hāʻawi piha i nā sweets no ka lōʻihi o ke kīʻai. A laila, lohi iki, e puka mai mākou i ka meaʻai, ke hoʻomaka hou mākou e ʻai i ka kō, akā i ka palani ʻana.

Ua ʻōlelo ka ʻepekema a ma hope o 21 mau lā, hoʻohana nui kekahi kanaka i nā mea āpau hou, me ka noho ʻole ʻole o nā hana maikaʻi a e like me ka ʻai hou. E ho'āʻo e ola i ʻekolu mau pule, a e hoʻomaopopo nō ʻoe ʻaʻole makemake ʻoe e ʻai i kahi pōpō, pīpī ʻia me ka tiana.

I mea e "ʻoluʻolu" i ka ʻai me ka ʻole o ka momona a me ka palaoa, a me ka pale i ka hōʻole ʻana o ka glucose a me ka nui o nā minamina, ua loaʻa nā huahana, akā e kamaʻilio mākou e pili ana iā lākou ma hope.

Ua hoʻomaka ʻoe? E hele ma!

No laila, inā ua hoʻoikaika ʻoe iā ʻoe iho a hoʻoholo maoli ʻoe e ʻai i ka momona a me ka berena a hiki i ka nalo ʻana o ke kaumaha, a laila pono ʻoe e hoʻomaka e hana me ka hoʻowalewale:

1. Hoʻopili maikaʻi i ka hale a hoʻopau i nā momona a pau. ʻAʻole pono e koi i kāu kāne a i kāu keiki paha e pani i nā sweets ma lalo o kou hale aliʻi. E manaʻoʻiʻo iaʻu, e hoʻomaka ʻoe e ʻimi i ke kī i ke kolu o ke kolu o ka lā ʻekolu, inā ʻaʻole ia ma mua, no ka mea ʻono nā hua i pāpā ʻia.
2. ʻAʻole ʻāpono ʻia nā hale hale e hoʻouna i ke kīʻaha me ka pōʻai a me ka keke i ko lākou kupunawahine, nā hoaaloha, a e lawe mai ana i nā huahana i hoʻopaʻa ʻia i ka home.
3. ʻO ka lāʻau, e hoʻāʻo e hōʻole i ka huhū.
4. ʻOiai e kūʻai ana, e hele a puni nā hihia hōʻikeʻike. Inā ʻoe hele wale i ka paʻakai, a laila lawe i ke kālā kūpono no ka paʻakai, a hele pololei i ka puka aniani me ia
5. Hoʻohālikelike wale ke kō o Sugar i kou makemake, makemake ʻoe i ka ʻūlū, mai hoʻohana ʻoe.
6. Inā hana e kiki i kahi kuki, inu me ka wai ʻono, e ninini ʻoe iā ʻoe iho i ka espresso, e kāpae ʻo ia i ka makemake no nā mea ʻono.
7. E hōʻole i ka palaoa āpau, ʻo ka pōʻeleʻeleʻeleʻele a me ka pasta.

Na kapu ʻai

ʻO ka ʻai me ka honi a me ka palaoa e hāʻawi aku i ka hopena kiʻekiʻe loa, inā ʻo ka hoʻopili ʻia o nā huahana, e kau i nā kānāwai o ka ʻai ʻana.

1. ʻAi pinepine ʻia, akā ʻaʻole lawa. No ka laʻana, ma mua ka ʻai ʻana i ʻelua ma ka lā, akā ʻai i ka mua, ka lua a me ka compote. I kēia manawa, e ʻai 5, akā i loko o nā wahi liʻiliʻi (ʻo ka mea kūpono e hiki ke kūpono i ka lima).
2. Lawe i nā wai hou aku, a komo i loko o ke kino ʻaʻole wale no mai i mau mea kanu a me nā mea inu. Kāpī, nā huaʻai hua, nā hua inu, kofe, wai wai - nā inu kēia. Pono ka wai o ka wai o ka lā ma kahi o 3 mau lita, nona ka liʻiliʻi ma lalo o ʻelua mau wai he wai manawaleʻa.
3. Pono ʻoe e ʻai i nā fiber hou, aia i nā huaʻai a me nā lau.
4. E hōʻole i ka meaʻai i kuke ʻia i ka wā ʻaʻa a i ʻole ka ulaula. ʻAi ʻia i nā kīʻaha kuke.

ʻĀ, kūpono hoʻi ka ʻōlelo ʻana e ʻoi aku ka nui o kekahi mau meaʻai, inā ʻoe pū i ka ʻano kino. Hana hana? E hele wāwae pū aku iā ia, a laila mai ka hale ma ke wāwae. E hele i ka mākeke, mai noho i ka hopena o ka hopena ma ka home, e hele no kahi hele! E piʻi i nā ʻanuʻu, hōʻole i ka alaki (ʻoiaʻiʻo, inā ʻaʻole ʻoe e noho i ka papahele 92nd). E hoʻopaʻa inoa no kahi loko a i ka leʻaleʻa wai, hoʻomaka ke ola ikaika!

Kāhea maikaʻi i ka Sugar-Kālā

ʻO ka papaʻaʻa ʻole me nā hilo a me ka palaoa e hoʻomau me ka ʻole o ka hoʻopau ʻana i kekahi ʻanoʻaina a me kahi nui o nā sweets. Mai inu i nā mea ʻawaʻawa ʻawa. ʻO lākou ka nui o ke kō. He aha nā mea e kōkua aku ai i ka hōʻoluʻolu i kou makewai?

• ʻO ka huaʻai huaʻai a i ʻole ka hua o ka lingonberry
• tiʻa o kekahi ʻano
• kope
• infusion chamomile,
• wai hoʻohaʻawa ʻia hou, ʻono me ka ʻala kāwele.

Aia no ka decoction o chamomile, laila inu hou pinepine. ʻAʻole wale ia he mea momona wale nō, akā maikaʻi nō hoʻi: e hoʻolōʻihi i ka metabolism, he hopena anti-inflammatory (ʻoi loa kēia i ke kau anuanu) e hoʻomaikaʻi i ka komo ʻana o ka meaʻai, a ke kāpae nei i nā kuko no nā loiloi.

Pehea e "hoʻolako ai" i ka meaʻai?

A i kēia manawa, e like me kā i ʻōlelo ʻia, hoʻolaha mākou i kahi papa inoa o nā meaʻai e hiki ai iā ʻoe ke ʻai i kekahi manawa. Akā ʻaʻole kēia ka manawa o ka manawa, akā he nui. Eia nā ʻōlelo ʻōlelo penei:

1. Inā hō ʻole ʻoe i ka manaʻo ai i nā palakaa i ka hō ʻole ʻana i nā calcium, a laila i ka wā awakea hiki iā ʻoe ke ʻae i kahi ʻāpana o ka ʻohi huina.
2. Me ka hōʻole o nā pale, ke manaʻo nei ʻoe e wāwahi, ua lilo anei ʻoe i ka huhū? He mea kōkua ia i ka lawe i hoʻokahi manawa i ka lā (mai 11 a.m. a i ka 1 p.m.) i nā ʻāpana o ka marshmallows a i: hoʻokahi marmalade, pastille, kahi ʻāpana ʻoluʻolu a i ʻole kahi ʻāpana o ka waiū pōkole.

E like me kā lākou e ʻōlelo nei, ʻaʻohe mea maʻalahi a ʻoi aku ka maikaʻi ma mua o ka hōʻalo ʻia mai ka makemake. Inā ʻoe e ʻai i ka momona kīkē a mea ʻono paha, a laila inu i kaʻaila huaʻai, lohi wale nō. A hiki iā ʻoe ke hoʻopiha i ka ʻauʻau, kau i nā mea i hoʻonā ai, nā kukui ke ʻole, a hoʻomaha i ka umu. ʻO kahi koho ʻē aʻe ke hele i ke kikowaena a i ʻole salon nani, i ka maniky, pedicure, akā he hele wale nō!

ʻAi ʻole me ka honi a me ka palaoa: ka papa hana

Inā pili ʻoe i ko kā mākou papa kuhikuhi, a laila ma ka hebedoma mua o ka meaʻai e hiki ai iā ʻoe ke nalo mai nā kilokilo ʻelua - e pili ana i ke kaupaona mua a me ka ʻaila.

1. Ka pōʻai kakahiaka - kahi ʻāpana o ka paila a i ʻole hapalua ʻona.
2. Ka ʻaina kakahiaka - kahi ʻuʻuku mai kekahi cereal, ʻāpana - mai ka pala o kou lima. Hiki ke kuke i ka paila i ka waiū a i ʻole ka wai, hoʻohui i kahi mea hoʻonani o ka meli.
3. ʻO kahi mea ʻai ma mua o ka ʻaina awakea (ʻelua mau hola a i ʻelua manawa ma hope o ka ʻaina kakahiaka) - hapalua a ʻona kala, a i ʻole ʻāpala, a i ʻole he mau lau niu.
4. ʻAina awakea (lawelawe me ka palma) tuna a i ʻole ka umauma moa me ka mau lau, a i ʻole ka ʻai kai. ʻO kahi kīʻaha o kaʻaila (kekahi) a wai wai paha, a mauʻaina chamomile paha.
5. Iʻelua mau hola ma hope o ka ʻaina awakea, akā ma ka liʻiliʻi ʻelua mau hola ma mua o ka ʻaina ʻaina, makemake ʻoe i kahi snack. E like me ka meaʻī, hiki iā ʻoe ke hoʻohana i ka kamato, ka wai meli, i ka wai a i ʻole ka wai ʻakaʻō, kahi ʻōpū - kahi mālamalama.
6. Pono e ʻai ʻia ka ʻaina ʻawa a ma mua o ka hele ʻana e moe, ʻaʻohe manaʻo e ʻai i ka mammoth. ʻAi i nā kīleʻa i loko o ka wai kamato me ka palaoa laʻai i kālua ʻia.
7. Iʻelua mau hola ma hope o ka ʻaina ʻaina, akā ma ka liʻiliʻi ʻelua mau hola ma mua o ka wā e moe ai, hiki iā ʻoe ke inu i kahi aniani o ka wai wai. aʻai i kekahi hua.

ʻO nā loiloi e pili ana i kahi meaʻai me ka honi a me ka paʻakai, aia i mau lā 14 (ʻelua pule), ʻaʻohe liʻiliʻi maikaʻi, e noʻonoʻo iki. He aha ka mea e hōʻole aku mākou i nā mea ʻala a me nā meaʻai starchy wale nō, akā ʻo ka paʻakai hoʻi?

Pāʻaiʻai ʻelua mau pule

No ke aha 14 lā mau lā? Hoʻolālā ʻia ka mea ʻai no ka mea ma kēia manawa ke loli nei ka makemake o ke kanaka, eʻai ʻo ia me ka ʻai a me ka paʻakai. I nā hebedoma ʻelua, hoʻi mai nā kaʻina loina metabolic i ka maʻamau, hele aku ke kaumaha ma kahi pae holomua. Wahi a nā wāhine, i ʻelua mau pule me ka paʻakai, ka paʻakai a me ka palaoa e nalo ai ʻoe mai ka 3 a 8 mau kilogram, he aneane like i ka malama me kahi kīʻaha me ke kō a me ka palaoa! Ka noʻonoʻo pono!

ʻO nā loina o ka meaʻai me ka paʻakai a me ke kō "14 mau lā":

1. Pono e hoʻomākaukau i nā kīʻaha āpau me ka nele o ka kō, nā paʻakai. ʻAʻole hiki iā ʻoe ke ʻai i ka palaoa, ʻoiai he mau mea momona nui kēia a me nā mea kalama, a hiki ʻole iā ʻoe ke loaʻa ʻaʻai ʻole a līkoki.
2. Pono ʻoe eʻai i kēia ʻano me nā lā 14, akā ʻo ʻoe iho ʻoe makemake e ʻai i nā kīʻaha ma mua.
3. No ka hoʻopihapiha i ka ʻono o ka paʻakai, pono ʻoe e ʻohi i ka kīʻaha me ka wai lemon, kōmato, nā mea kanu.

Hōʻikeʻike papahele no ka papaʻaina heʻelua mau pule

ʻO ka pāʻina 14-lā me ka honi ʻole, ka paʻakai a me ka palaoa ʻaʻole ia he hana maʻalahi, akā hiki ke hana inā makemake maoli ʻoe. Manaʻo mākou e noʻonoʻo ana i kahi papa kuhikuhi e kōkua iā ʻoe e ola i kēia mau hebedoma ʻelua me ka pilikia ʻole:

1. No ka ʻaina kakahiaka, hiki iā ʻoe ke ʻai i ka porridge, akā naʻe ʻoi aku ka maikaʻi o ka salala huʻu, ʻo ia ka manawa me ka wai lemon.
2. Iʻelua mau hola ma hope o ka ʻaina kakahiaka, hiki iā ʻoe ke inu i kahi kīʻaha o ka wai o ka wai o hou i ʻole aʻai i ʻole ʻāpala / grapefruit / ʻona / ʻāpana o ka paina.
3. No kaʻaina awakea, hoʻomoʻi i ka umauma moa kīnā ʻole, hoʻomoʻa i ka laiki, ʻai me ka soya.
4. I kaʻaina awakea, hui pū me nā kao momona hoʻohaʻahaʻa me nā kīloi.
5. No ka ʻaina ʻaina, e kuke ʻaka ʻaka - ʻaʻohe paʻakai.

ʻO nā loiloi e pili ana i ka meaʻai me ka palaoa a me ka momona, a me ka paʻakai ʻole, he kūpono wale nō. Kākau lākou he mea paʻakikī wale nō ka pule mua, a laila hoʻomaka ʻoe e hoʻohana ma ia mea.

Inā ʻaʻole ʻoe e mālama i ka pule mua, mai haʻalele, hoʻomaka hou, a hoʻomau a hiki i kou hopena ʻana. Makemake mākou iā ʻoe e kūleʻa!

Papa Huaʻōlelo Glycemic

Hōʻike kēia hōʻailona i ka helu helu i ka hopena o kekahi huahana i ka hoʻonui ʻana i nā pae koko koko. ʻO ia hoʻi, ka hoʻokomo ʻana o nā kālaiā. ʻO ka haʻahaʻa o ka GI, ka lōʻihi o ka nāu nā mea i kālai ʻia e ke kino a hāʻawi i ke ʻano o ka piha piha.

Kuhi ʻia ka meaʻai i ka meaʻai me ka GI haʻahaʻa a me ke kai ʻana, ʻaʻole i pāpā ʻia nā meaʻai me nā mea kiʻekiʻe. He ākea ka koho o nā hua a me nā mea kanu ʻai, akā aia kekahi mau ʻokoʻa.

No laila, hiki i ka piʻiʻana o ke GI ke pā i ka mālama wela a me ka hana mau o ka pā. Hoʻohui kēia kapu i nā mea kanu e like me nā kāloti a me nā beets. I nā pepa hou, ʻae ʻia nā huahana like, akā ma ke kuke kūleʻa ʻana. Moe i lalo o ka pāpā. ʻO kēia ke kumu āpau no ka neʻe ʻana o ka "hibal" fiber, no ke kahe o ka glucose i ka koko.

Hoʻolaha māhele GI:

• 0 - 50 PIECES - tima haʻahaʻa,
• 50 - 69 PIECES - average,
• ʻO 70 mau pūʻulu a ma luna aʻe he hōʻailona kiʻekiʻe.

Hoʻohui ma GI, pono e hoʻolohe i ka maka o ka calorie o ka huahana. No ka laʻana, he haʻahaʻa nā GI, akā ʻo nā haʻahaʻa calorie kiʻekiʻe.

He aha kaʻu mea e ai ai

Hāʻawi kahi meaʻaiʻai ʻole gula i ka loaʻa o nā huahana o nā holoholona a me nā ʻano mea kanu i loko o ka meaʻai o kēlā me kēia lā. Pono ʻia nā lawelawe, ʻo ka helu o ka papaʻaina mai ʻelima a ʻeono manawa i ka lā. Pono e kau i ka paona ma luna o nā protein a me nā mea paʻakikī loa.

ʻAʻole ʻae ʻia ka manaʻo ʻana o ka pōloli. Ma hope o nā mea a pau, laila aia kahi kūlana o ka "uha wale" a me ka ʻai ʻana i nā meaʻai aʻokiʻoki. Inā he makemake ikaika e ʻai, a laila hiki ke hoʻonohonoho iā ʻoe i kahi meaʻai maikaʻi. No ke laʻana, he aniani o ka hua waiū fermole, ke kīkī ʻaʻa a i ʻole hapa lima o nā huaʻai.

ʻO nā nīnike ʻo ia ka "lifesaver" e hōʻoluʻolu koke i ka pōloli a hāʻawi i ka ikaika o ke kino. Aia nā ʻona i nā protein e ʻeli ʻia i ʻoi aku ka maikaʻi o ka ʻai i loaʻa mai ka iʻa a me ka iʻa. ʻAʻole pono ka mahele o kēlā me kēia lā e 50 mau grama.

I kekahi mau manawa i kahi lā, pono ke papa i nā ʻai momona iʻa, nā iʻa a me ka wai kai. Ua ʻae ʻia nā ʻokoʻa:

1. moa
2. ʻai pālani
3. turkey
4. ʻuaʻiwa
5. pipiʻaʻai
6. ate moa
7. poloka
8. pālolo
9. kūloko
10. kai iʻa - squid, shrimp, crayfish, octopus, mussel.

ʻO ka ʻili a me ke koena momona e hoʻoneʻe ʻia mai ka ʻiʻo. ʻAʻole pono ke kuke i ka mauʻa mai ka ʻiʻo a me ka iʻa, ʻoi aku ka maikaʻi e hoʻohui i ka huahana i hoʻomākaukau ʻia i ka pā.

ʻO nā huahana waiwai a me nā kumukūʻai mea hale mālama hale o ka calcium. Eia kekahi, hiki iā lākou ke lilo i hale ʻaina maikaʻi a i ʻole kahi 'aiʻai. Pono ke koho i nā meaʻai momona momona liʻiliʻi. ʻO ka ʻōmato ʻaole a me ka kāmela ʻaihue ka mea i kākahu maikaʻi ʻia no ka hua, nā lau ʻala a me ka ʻai.

Hiki iā Diet i ia mau huahana mai kēia ʻāpana:

• kefir
• ʻunaka
• waiū i kālua ʻia,
• ʻunaka
• keke ʻaʻano
• piha waiū, skim a me ka waiū soy,
• tofu keke.

Nui nā lau i nā momona, e hoʻomaʻamaʻa i ka hana o ka papa gastrointestinal a loaʻa i nā nui o nā pono a me nā minela. Kahi pono huahana e lanakila i ka meaʻai.

Hiki iā ʻoe ke koho i kēlā mau lau:

1. kēlā me kēia ʻano kāpeti - broccoli, cauliflower, Brussels pua, keʻokeʻo a ʻulaʻula,
2. ka pepa ʻōpala
3. Hoʻomaka
4. kukama
5. nā pīpī asparagus
6. aniani
7. ʻāpala
8. ʻōpala
9. zucchini
10. ʻōpihi.

Hiki ke hoʻohui ʻia nā mea momona o nā lau i ʻai me nā greens - ka spinach, lettuce, basil, ke keʻokeʻo puaʻa, ka parsley a me ka dill.

ʻO nā huaʻai a me nā huaʻai he mea hoʻonā nui hoʻi i ka wā e ukali ana kēia meaʻai. Akā iā lākou ka glucose, no laila ʻae ʻia ka ʻokoʻa i kēlā me kēia lā ʻaʻole iʻoi aku ma mua o 200 mau grama.

Hāʻawi ʻia nā huaʻai a me nā hua ʻai:

• huakai
• persimmon
• kahi huaʻō
• pea
• 'ānē
• ulaula a ʻulaʻula,
• huaʻala a me nā huaʻala nui,
• Kālepa
• kēlā me kēia ʻano hua pāpaʻi - pomelo, mandarin, lemon, lime, ʻonika, hua waina,
• pīpaka.

Hiki ke ʻai ʻia nā huaʻai hou, i hana ʻia mai nā saladi, a me nā ʻū kekahi - marmalade, ʻeli a me ka honi. ʻO ka mea nui ke hoʻololi i ka honi me kahi mea momona, no ka laʻana, stevia. ʻAʻole wale ka nui o nā manawa ʻoi aku ka momona ma mua o ke kō, akā ua momona pū i nā mea momona.

Ke hoʻohana nei i nā huaʻai, hiki iā ʻoe ke kuke i ka yogurt haʻahaʻa-calorie, kahi mea e loaʻa ʻole ai ka hilo a me nā ʻano pelekikena. No ka hana ʻana i kēia, ua lawa ia e hoʻouka i nā hua a me ka ʻono ʻōmole i loko o ka blender a hoʻolilo iā lākou i kahi ʻano homogeneous.

Aia nā hua maloʻo i ka nui o ka pāhare Kūleʻa lākou i ka hoʻololi maikaʻi ʻana i ka ʻono o nā cereals. Pono e ʻai ʻia nā ʻōpala no kaʻaina kakahiaka, a hiki nō hoʻi ke hoʻohui ʻia i nā puhala.

• ʻōwili
• Kupa peʻa - loaʻa i ka haʻahaʻa calorie haʻahaʻa,
• brown rice
• mau waʻa palaoa
• mākaukau
• oatmeal
• millet.

ʻOi ʻia ka paila ʻaila ma luna o ka wai a me ka ʻole o ka hoʻohana ʻana i ka pata. Pono e ʻike.

Mai hāʻawi ʻoe i nā mea momona me kēia polokalamu ʻai. ʻO ka mea nui, ʻo kā lākou lawe ʻia ʻana. Pono e hoʻohui i ka aila ʻaila i loko o nā ʻuala huakai a ʻai paha i nā iʻa momona i nā manawa pinepine i ka hebedoma - salmon, mackerel a i ʻole tuna. Aia kēia iʻa i ka waiwai Omega-3 koʻikoʻi, pono ia i ka physiologally e nā wahine a pau.

ʻO ka ʻai glycemic, ka hapa liʻiliʻi o nā mea kau i nā huahana, hāʻawi nō hoʻi i nā hopena maikaʻi i ka hoʻolilo ʻana o ke kaupaona ʻana, akā i ka manawa like ua hakakā me ka paona hou.

ʻO nā manaʻo o nā kānaka e pili ana i ka meaʻai

No laila, ʻo ka hōʻole ʻia o nā loiloi gula a me nā hopena o nā mea hana momona ma luna o ka hapanui o nā hihia. Ke ʻike nei lākou ʻaʻole wale i ka hopena i hopena pono ʻia, akā he hoʻomaikaʻi nō hoʻi i ka maikaʻi holoʻokoʻa - hana maʻamau o ke kōpaʻa koko, ke hoʻonohonoho ʻana i ke koko.

No ka hapa nui o nā pane, i ʻelua mau pule o ka meaʻai, a hala ʻehiku mau kileman ua nalowale. I ka manawa like, i nā lā mua o ia mau meaʻai, ua hoʻonanea ka poʻe i ka 2 - 3 kilograms. Akā pono ʻoe e ʻike ua hoʻoneʻe loa kēia ma mua o ke kino, akā ʻaʻole ka hōʻemi i ka momona o ke kino.

Me ka hana kino kino, ʻoi aku ka nui o nā hopena, a ʻoi aku ka nui o ka lilo ʻana. ʻAʻole ia he mea nui inā maopopo ka haki ʻana i ka kaupaona ʻana me ke ʻano o kēia meaʻai, hoʻomohala ʻia kahi ʻano maʻamau o ka ʻai ʻana.

Eia kekahi mau ʻike maoli:

• ʻO Natalya Fedcheva, 27 makahiki, Moscow: mai koʻu wā ʻōpio, uaʻike wau i ka momona. ʻO nā hewa a pau o ka ʻai ʻai i kā mākou ʻohana. Me ka wā nui, hoʻomaka wau e hōʻeha i ka hoʻoluhi ʻana ma ke kauā ʻana, a puka mai ka kānalua ʻole iho. Ua aia kekahi mea pili i kēia. Ua kau inoa wau no ke olakino, aʻo ke alakaʻi kaukau ʻana iaʻu e hahai i ka ʻai ʻana i ka haki wai. He aha kaʻu e ʻōlelo ai, ua noho wau ma luna o ia mau mahina ʻeono i kēia manawa a ʻo kaʻu mau hua liʻiliʻi he 12 kg. Kūleʻa wau i nā poʻe a pau!
• ʻO Diana Prilepkina, 23 mau makahiki, Krasnodar: i ka wā hāpai ʻana, ua loaʻa iaʻu he 15 mau paona hou. Ke lilo nei i momi makuahine e makemake wau e like ma mua. A ua hoʻomaka wau e ʻimi i kahi "mea mana hana" nāna i kōkua iaʻu e hoʻolōʻihi i ke kaumaha a ma ka manawa like ʻaʻole e hōʻemi i kaʻu mau meaʻai, no ka mea, he makuahine hānai. ʻAʻole au i hiki i ka pahuhopu hope loa. ʻO kaʻu mau hopena heʻuʻuku lākou ʻeiwa kilokilo i hoʻokahi mahina. Aia ma kahi o ʻewalu mau papa hoʻolālā, akā ke hilinaʻi nei au i kaʻu kūleʻa. Mahalo i kahi papaʻaʻai-hilo ʻole.

Ma ka hopena, makemake wau e hoʻomaopopo he pono like nā kumu o ka meaʻai a ka meli a me nā mea kūlike o ka papa ʻaina no ka maʻi maʻi i manaʻo ʻia ʻaʻole wale nō e hoʻohaʻahaʻa i ka nui o ke koko, akā e hoʻomaʻamaʻa ʻia nā hana āpau o ke kino.

Ma ke wikiō i kēia ʻatikala, kamaʻilio ke kaikamahine e pili ana i nā hopena i loaʻa i ka pākeke paʻakai.

Nā hualoaʻa o ka hōʻaiʻe ʻekolu malama a meʻeono o ka honi (ʻo kēlāʻaoʻao)

Wahi a ke kamaʻāina ʻo M. Tsvetaeva: "ʻO ka kikoʻī o ka wehewehe ʻana i aneane no ka hōʻino o ka pololei," a eia hoʻi wau e pili ana i: "E ʻano nui aʻe a ma ka hihia."

Inā ʻoe e lawe i ka pono o ka hoʻomaʻamaʻa koko i ka pou mua, a laila hiki ke lawe ʻia a kākau ʻia i ka papa inoa.

1. Kau ka momona
2. E nalowale kahi "addiction momona"
3. Inā hōʻole ʻoe i ka hoʻoponopono ʻana, e hoʻopau ʻoe i ka hoʻopau ʻana i ke kino me ka pauku holoi ʻana a me nā mea hoʻonaninani ʻē aʻe.
4. E hoʻonui ʻia ke nānā ʻana,
5. Ka emi ʻana o ka hōʻemi psoriasis, ka maʻi diabetes a me nā maʻi ʻē aʻe.
6. E hoʻonui ka manaʻo o ka hauʻoli
7. E maʻemaʻe ka ʻili
8. E aʻo ʻoe i ka ʻono maoli o nā huahana.

Ma hope o 3 mau mahina o kahi kīloli momona, hiki iaʻu ke haʻi i ka mea ʻoiaʻiʻo a ʻo ka mea ʻaʻole ia no kēlā me kēia manawa

1 kūloko (Ke kaupaona nei ke kau)

ʻAʻole wau i ʻike pehea e loaʻa ai, akā ua loaʻa iaʻu nā kilogram. I ka wā mua, ua hoʻowahāwahā ʻia ka makemake, a ua weluwelu. Heʻoiaʻiʻo, ma hope o kekahi manawa hou aku, e hoʻi ka makemake i ka maʻamau, a me kēia, e hoʻokau ʻia koʻu kaumaha. Akā e ka hoa aloha, e hoʻoiho koke au i kekahi - ma nā huahana ʻē aʻe i palena ʻole iaʻu i ka make - makemake wau e ʻai - ua ʻai wau, ʻoiai ua ʻae ʻia koʻu kino kino e ʻai iaʻu mai ka ʻōpū.

Ma mua o ka honi ua ʻai wau i ka meli, a laila ʻaʻole kaʻu zhora, e like me ka malū o Mei.

Mai koʻu mau manaʻo:

Inā "flint" kāu mea makemake, a paʻa kāu mea makemake, a laila manaʻo wau he mea hiki ke emi ka momona. ʻOiai, ʻo wau ka mea e ʻōlelo ai - he ʻokoʻa nā mea ola a pau,)

2 mana ("E nalowale nā ​​penikala momona"

No 3 mau mahina, ʻaʻohe, akā ka lōʻihi, ʻae, no ka mea, i kēlā me kēia lā makemake ʻoe e liʻiliʻi a hōʻemi hoʻi i ka kō.

ʻIke wau i kekahi kaikamahine i hōʻole lōʻihi i ka honi palaoa, a no laila ua hōʻoia ʻo ia i kēlā manawa i ka manawa o ka ʻono o ka nui kala kōpaʻa i loko o ka ʻono, akā mai kēlā manawa kēia manawa ke hao ʻo ia iā ia iho me ka meli.

3 kī (Ka hōʻole ʻana i ka hoʻoponopono ʻana, e hoʻopau ʻoe i ka hoʻopau ʻana i ke kino me ka pauku holoi ʻana a me nā mea ʻalaʻawa ʻē aʻe)

ʻO kaʻoiaʻiʻo, ʻaʻole wau he chemist, a me nā haʻawina hoʻonaʻauao ʻaʻole i hapa o kaʻu mau hoʻolālā, akā ke manaʻo nei wau ma ka hōʻole ʻana i ke kō i hoʻōla ʻia e hōʻemi pono ai mākou i ka nui o nā "momona āpau" i loko o ke kino.

4 kīʻaha (Hoʻonui i ʻike span)

ʻAʻole wau e ʻōlelo i kekahi mea e pili ana i ka kukuna. Malia paha he manawa lōʻihi e pono ai ka hana ʻana i nā sweets, a no laila, ʻaʻole wau i ʻike i kahi nui.

5 kiʻi (Ka i emi iho o ka hōʻemi o ka psoriasis, ka maʻi diabetes a me nā maʻi ʻē aʻe)

ʻAʻole wau e ʻōlelo iki e pili ana i ka maʻi diabetes a me psoriasis. ʻO ka mua, ʻaʻole wau he lāʻau lapaʻau, a ʻo ka lua hoʻi, e hoʻomaikaʻi i ke Akua, ʻaʻohe oʻu a me kekahi.

6 wahi (Ka māhuahua mau ka hauʻoli)

ʻAe, ʻoiaʻiʻo nō, ninini ka hauʻoli "ma luna o ka lihi", akā ʻaʻole kēia no ka hauʻoli, akā he hauʻoli lewa mai ka lanakila liʻiliʻi ma luna o lākou iho.

7 kahi (E maʻemaʻe ka ʻili)

I koʻu hihia, ua maʻemaʻe maoli ka ʻili. Hoʻokahi paha ka noʻonoʻo, akā, ʻaʻole paha, akā he mea maoli nō. Eia hou, ʻokoʻa mākouʻokoʻa ʻokoʻa - me nā maka ʻē, pepeiao a me nā lehelehe, a ʻokoʻa ko mākou ʻili, no laila ʻokoʻa ka hopena ma ka ʻaoʻao ʻehiku no ʻoe.

8 ʻae (E aʻo ʻoe i ka ʻono maoli o nā huahana)

Hoʻopiʻi: "Ae, ʻae, ʻae, ʻae, aa." Keʻoiaʻiʻo no ka maikaʻiʻole o nā manaʻo laʻau. E Guys, ke kue ka mea hiki ke ʻono ke kīwī, i kēia manawa ke hoʻomaka nei wau e ʻike i ke kumu o ka ʻapo maoli ʻoniʻoni ʻole ʻana. Eia nō naʻe, pili kēia i ka inu ʻole.

ʻO ka manaʻo ākea o ka hoʻāʻo kō

E like me kāu i ʻike ai, ʻaʻole i hoʻokō ʻia ka hana mana, ʻaʻole au i hana hou i ka 20 mau makahiki, akā naʻe, ʻo nā hopena o ka hōʻole ʻana i ka hilahila aia ma hope o 3 mau mahina. E makaʻala i ka mea maʻamau wau i hoʻohana pinepine ai i ka ʻōlelo: "ʻokoʻa mākou āpau, no laila ʻokoʻa nā hopena." Aka, ʻoiaʻiʻo nō.

ʻO ka maʻalahi ke ola me ka honi kala, a ʻoluʻolu paha - hoʻolei i kahi kulu o ke kō maʻa i kāwawa ʻia, ālai ʻia ia, he "ʻano mea ʻole" kēia, a ʻoluʻolu iaʻu, ʻoluʻolu ia i loko o koʻu waha.

Ma waho o ka hoʻomoe ʻana, ka mea mua, ka leʻaleʻa wikiwiki kēia, ua hemahema ke kino. Akā ʻo ke ola me ka wā ʻole e hana ʻoi aku ka maikaʻi a ʻoi aku ka maikaʻi.

E hoʻopau anei au i ka kō i ke kō?

ʻAʻole wau e hoʻohiki, akā, e hoʻāʻo nō wau e ʻole i ka ʻai maʻemaʻe.

ʻAʻole, ʻaʻole wau he masochist a ʻaʻole wau e hoʻowahāwahā iaʻu, no laila ʻeʻe mau ka meli ma koʻu papa kīhini. A momona a olakino.

Pau kēlā, me ka mahalo, Oleg.

Mau Māhele: ʻO nā huaʻōlelo olakino palekana: ke olakino

E hauʻoli wau inā e kōkua ʻoe i ka hoʻolālā ʻana o ka pūnaewele ma ke kaomi ʻana ma nā pihi ma lalo iho nei: Mahalo iā ʻoe!