ʻO ke kaupaona ʻana kahi pilikia paʻakikī e hōʻeha i ka pilikia. I mea e loaʻa ai ke kaumaha, ua hōʻemi kekahi mau kānaka i ka momona o ka momona.
Akā kahi hua ʻōlelo hou a me ka wikiwiki e hāʻawi i ka emi ʻana o ka nui o nā honi i loko o kaʻai. Ua hoʻolālā ʻia ʻo kahi meaʻai haʻahaʻa e Robert Atkins i nā makahiki he 70.
Ke koi nui nei ka meaʻai i kēia lā. Aia ka papa ʻaina o nā huahana me kahi meaʻai haʻahaʻa-haʻahaʻa, e kōkua ana i kahi mea makemake e wehe i nā kilika keu e hoʻopili pono i kāna papa helu i kēlā me kēia lā.
E haʻi aku ka ʻatikala iā ʻoe e pili ana i ka mea āu e ʻai ai me ka meaʻai haʻahaʻa haʻahaʻa, a me ka mea hiki ʻole iā ʻoe, e wikiwiki koke i ka kaupaona a mālama i ka paona maʻamau.
Pehea e hana ai ka papa ʻaina?
ʻO kaʻoiaʻiʻo ʻo ka hana mana o Robert Atkins 'ua hōʻoia ʻia me ka ʻike ʻepekema.
Hoʻokomo pū ka haʻahaʻa kalore i ka momona i nā kānaka ʻekolu mau manawa wikiwiki a ʻoi aku hoʻi ma mua o nā mea momona haʻahaʻa.
I kēia hihia, ua puhi mua ʻia ka momona o ke kino ma ka ʻōpū.
Hiki ke kāhea ʻo Robert Atkins i ka meaʻai kūpono. Maʻalahi ke kumu o kāna hana. Palapala ʻia i ka kalapoka kākela. Komo lākou i ke kino me ka meaʻai.
Hoʻokomo kekahi wahi o ka glucose i ke kahawai a hāʻawi aku i ke kanaka me ka ikehu e pono ai, a ʻoi kekahi ʻaoʻao e hōʻiliʻili ai i ke ʻano o nā momona momona. Me ka hemahema o kēia ʻano meaola, hele mai ka ketosis, kahi e hoʻomaka ai ka momona ʻokoʻa i mea e hoʻopau ai i ka ikehu i hoʻopau ʻia.
Ma muli o ke kaupaona ʻana ma muli o:
- ka lawe ʻana i ka wai nui mai ke kino. ^ E Ha yM. I nā mau pule mua o ka papaʻaina, hiki ke mālama ʻia ke kaumaha wikiwiki loa. Hōʻike nā kauka i kēia ʻano me: me ka hoʻohaʻahaʻa ʻana i nā pae insulin i ke koko, hoʻomaka nā keiki i ka hemo i ka nui o ka sodium, a ma ia mea e hoʻonāukiuki i ka hoʻomaha o ka wai. ʻO ka ʻike o ka glycogen, ka mea e hoʻopaʻa ana i ka wai i ka loko a me nā mea momona, ua emi hoʻi ia;
- haʻahaʻa haʻahaʻa insulin. ^ E Ha yM. ʻO kekahi o nā hana o kēia hāmeʻe ke kau ʻana a me ka mālama ʻana i nā pūna momona. No laila me ka hoʻohaʻahaʻa, mālama ʻia ke kaupaona ʻana;
- lilo ka momona. ^ E Ha yM. Hōʻike ka huaʻai i ke kai ʻana i kahi nui o ka protein, kahi i kōkua i ka hoʻemi i ka makemake a hoʻolaʻa i nā kaʻina metabola. Hoʻonui ka Protein i ka nui o ka manawa, ma muli o ke ʻano o ke kino a ke kanaka e hoʻomaka i ka puhi hou aku i nā kalora i kēlā me kēia lā. Makemake nō hoʻi ʻoe eʻai liʻiliʻi ma muli o ka monotony o kaʻai. Aia kahi manaʻo he emi ka emi ʻana o ka leʻaleʻa e pili me ka hoʻoponopono o ka leptin hormone.
Ma kahi o ka hakakā ʻana i ke kaupaona ʻana, kōkua nō hoʻi ka meaʻai i ka hoʻomaikaʻi ʻana i ke olakino, hoʻēmi i ka hōʻemi o ka ulu ʻana o nā ala cardiovascular a me ka maʻi diabetes. No laila, ʻo kēlā mau kānaka e loaʻa nā pilikia kaupaona a koi ʻia nā maʻi endocrine i ʻōlelo ʻia e hoʻokaʻawale i nā meaʻai kiʻekiʻe-ʻai mai kā lākou papaʻai.
Hōʻaiʻai kalapoli
ʻAʻole hiki ke hoʻopau pono i ka hilo mai ka meaʻai. ʻOiaʻiʻo, ʻokoʻa wale nō ka ʻai o ka protein, ka naʻau a me ka hana kino. I ka lua o kahi lā o ia meaʻai, ke hiamoe nei, nā nāwaliwali a me nā maʻi pume.
Ma kahiʻaiʻai haʻahaʻa, ʻaʻole i kūpono kēia. Hiki i ka papa hana ke mālama i ke olakino maʻamau a ma ka manawa like e nalowale i nā uku keu hou.
Ke hoʻoholo nei e hele i kahi papaʻai, pono ʻoe e ʻike i ka nui o ka ʻaiā: pono ke hoʻopau ʻia nā 100-150 mau lā i kēlā me kēia lā (3-5 grika e hāʻule i kēlā me 1 kilo o ke kino o ke kino). Eia kekahi, pono e loaʻa ka fiber i ka 30-40, a me ka starch, gula - 110-120 kākā.
He mea nui ia e hōʻemi ka nui o nā kō i ke kō. ʻO ka mea mua pono e hoʻomaikaʻi i kāu meaʻai maʻamau, e hoʻoholo i ka ʻike o nā mea ʻala i loko. ʻO ka hana aʻe, pono ʻoe e hana i kahi papaʻai no nā lā 7, ʻoiai e hōʻemi ana i nā kākeka i kēlā me kēia lā a hiki i ka pae kiʻekiʻe.
ʻO ka iʻa, ka lawaiʻa, ka ʻai
ʻO ka papaʻaina ʻaina kai a Robert Atkins e hoʻopiʻi i nā poʻe e aloha ana i ka iʻa a me ka wai kai. Hōʻike ʻia e ʻai i nā iʻa kai. ʻOiai ʻo ka muliwai ka nui o nā mea ʻalaʻawa e hana ai ke kumu o ka ikehu.
Maikaʻi pono e hoʻokomo i ka trout, flounder, mackerel, salmon, tuna i loko o kaʻaiʻaiʻaiʻai haʻahaʻa. Kēia mau kīʻaha e hoʻoheheʻe i ke kino me nā protein māmā a me nā momona momona o ka polyunsaturated.
Mākou kani
Akā e hoʻohui ana i ka mea ʻai i ka papaʻi, pono ʻoe e makaʻala. No ka mea i ka nui o nā meaʻai pēpē i kekahi poʻe e hiki ke hoʻonāukiuki i ka hoʻomohala ʻana i nā ʻano alia. Mai kaʻai, ua ʻōlelo ʻia e hoʻopili i nā moa, nā pato, ka manu, ka peke i ka meaʻai. ʻO nā mea ʻai iʻa a me nā iʻa iʻa (sausages, sausages, keʻa kai, ham) ʻaʻole i ʻōlelo ʻia.
Kuhi pinepine, ʻo ia mau meaʻai ka nui o ke kō. No laila, ke hoʻoholo nei e kūʻai i kēia meaʻai, pono ʻoe e noʻonoʻo pono i ka ʻikepili i hōʻike ʻia ma ka hōʻailona. E hoʻokaʻawale i kahi papa inoa, pono e ʻike i ke ʻano o ka nui o nā hāmeʻe i loko o kekahi ʻano o ka iʻa a me ka ʻai.
Hōʻike ka papa ma lalo nei i kahi mea āu e ʻai ai ma kahi meaʻai haʻahaʻa-haʻahaʻa, e hōʻike ana i ka nui o nā karoli i kēlā me kēia 100 mau huahana o ka huahana:
| Inoa inoa | ʻO ka nui o nā karoli i kēlā me kēia 100 mau huahana |
| Pūʻuanʻu, veal, pipi, hipa | 0 |
| Nā iʻa (kai hou, ʻeleʻa, ʻohu) | 0 |
| ʻO nā ʻōpala, ka moa, kālai, goose | 0 |
| Kuanui | 0 |
| ʻEleʻele, ka ʻehā ʻulaʻula | 0 |
| Kōlila | 0 |
| Steak | 0 |
| Kākau | Mai 0,5 |
| Nā hua ʻaka | 0,5 |
| Pau ka moana | 1 |
| ʻŌpalaʻi | 1 |
| Nā waiū paʻakai | 1,5 |
| Kaukaʻi Kauka | 1,5 |
| ʻO nā pipi ʻihi | 1,5 |
| ʻO nā puaʻa puaʻa | 2 |
| Liili | 4 |
| Kiwihewa | 5 |
| Aloha ʻOy | 7 |
ʻO nā huahana o luna nā mea liʻiliʻi he meaʻai haʻahaʻa ke paipai ʻia e hoʻokomo i kāu ʻai i kēlā me kēia lā no kēlā poʻe e hoʻāʻo nei e hoʻokau i nā paona keu.
Nā laupala
ʻO ka hoʻonuiʻana i ka aʻa a me ka iʻa, pono nā mea ʻala ma ka ʻaoʻao. Manaʻo kekahi poʻe ʻaʻole hiki iā ʻoe ke ʻai i kēlā meaʻai ma ka papa i ʻōlelo ʻia e Robert Atkins. Akā he ʻano luhi kēia: he nui nā lau a me nā lau ʻai i kōkua i ka nalo ʻana o ke kaumaha. ʻO ka mea nui ke koho i kēlā mau meaʻai i loaʻa ka fiber.
ʻO ka papa ʻai meaʻai haʻahaʻa-haʻahaʻa ka hāhā:
- kukama
- turnip;
- kāpeti;
- ʻūhā;
- mau kaila;
- kōleʻa;
- ʻōpihi.
Hōʻike ka papa ma lalo nei i ka nui o nā huamina i kekahi mau lau:
| Inoa inoa | ʻO ka nui o nā karoli i kēlā me kēia 100 mau huahana |
| Hoʻoulu ʻo Brussels, cauliflower a me kahi hoʻoilo hoʻoilo, nā huaʻai, nā ʻoma, ka celery, ka kukama | 0 |
| Kāleʻa ʻala | 1 |
| Keliʻi ʻala | 1,5 |
| ʻŌpala ʻia | 2 |
| Keliʻa ʻia | 3 |
| Kī ʻia ʻia | 3,5 |
| ʻUala | 7,5 |
Nā huaʻai a me nā hua waina
Ua ʻae ʻia kekahi mau hua a me nā huaʻai no ka hoʻohana ʻana i ka ʻai ʻo Robert Atkins. ʻO nā pineapples, plums, papaya, apricots he mea kōkua nui. Hoʻohana kēia mau meaʻai i ka momona o ka momona. Hiki iā ʻoe ke hoʻoliʻawale i kāu meaʻai me nā strawberry-free.
Hoʻokomo ʻia ka papaya i kou papaʻai
Mai hana ʻino i ka grapefruits, ʻona, nā hua ʻōpala a me nā lemona. E hoʻomaikaʻi kēia mau hua i ke kino me nā huaora a me ka fiber. Ma kahi liʻiliʻi, ʻae ʻia ia e ʻai i nā kīlī, nā tangerines a me nā hua waina. ʻO nā mea momona i loaʻa i loko o nā hua a me nā hua e kōkua e kākoʻo i ke kino i ka wā eʻai ai.
Hōʻike ka papa ma lalo i ka waihona o ke kō o nā hua a me nā huaʻai:
| Inoa inoa | ʻO ka nui o nā karoli i kēlā me kēia 100 mau huahana |
| Palapalaʻi, huamona, huamona, melona | 1 |
| ʻEslelo, nā hua ʻawaʻawa, nā tangerines | 1,5 |
| ʻUa, nā ʻale, nā ʻūpī | 2 |
| Nā ʻona | 2,5 |
| Pūleʻa | 3 |
| Nā maiʻa | 4 |
| Pūnaewele | 8 |
| Nā puka | 12,5 |
| Paliki, ʻoima | 13 |
Hāʻawi i kaʻikepili haʻalapi o nā meaʻai, hiki iā ʻoe ke koho maʻalahi i nā hua a me nā huaʻai e kōkua ai e hoʻolilo i ka momona.
He aha mea ʻole e ʻai ai?
Pono ʻoe e ʻike i ka wikiwiki e nalowale i ka paona a ʻaʻole loaʻa ka paona keu i ka wā e hiki mai ana.
ʻAi ʻia nā meaʻai i ka meaʻai ʻai liʻiliʻi:
- palaoa, ʻōwili. Hiki iā ʻoe ke kahakaha iā lākou me nā ʻāpana ʻaʻai a i ʻole nā papa liʻiliʻi kūikawā no ka pohō kaumaha;
- Pasta
- Kāwei
- meli;
- kahalaha;
- ʻuala
- kaosala;
- nā hua momona;
- semolina, palaoa a me ka lae. ʻO nā pahi wale a me ka oatmeal ʻaʻole e hōʻino;
- kaʻaila a me kaʻaila momona. Akā, ʻaeʻī, kefir, ke kō a me ka waiū e ʻāpono ʻia e ʻai;
- nā mea momona (nā ʻeke ʻeke, ka ʻūhā, kaʻaila).
Hoʻohālikelike ka papa ʻaina haʻahaʻa a me ka laiki. I ka hoʻomaloʻo, ʻae ʻia ia e ʻai i ka laiki brown a ʻulaʻula i ka hoʻonaninani.
He wikiō hoʻohana pono
Noi aku ka ʻai ʻana o ka meaʻai haʻahaʻa haʻahaʻa ʻoi no ka poʻe maʻi maʻi. He aha kaʻu mea e ai ai a me ke ʻano o nā kīʻaha e hiki ai iaʻu ke kuke? Nā pane i loko o ke wikiō:
No laila, no ka poʻe e makemake e hōʻalo i nā paona keu, he papa ʻai o nā huahana me kahi meaʻai haʻahaʻa-low. I ka hoʻohui ʻana i ka papaʻai me ka papa ʻaina, hiki koke iā ʻoe ke hoʻoluhi i ke kaumaha a hoʻopaʻa i ke kaumaha.
Hoʻonui kaʻai kūpono i nā kaʻina metabola, hōʻemi i nā pae insulin, testosterone, hoʻoneʻe i nā kahe nui. I ka manawa like, pono ia a hiki iā ʻoe ke hoʻohui i ke kino me nā mea e pono ai nā micro a me nā mea macro.
