E aʻo i ka helu o nā'ōpena i kēlā me kēia lā e hala ai ke kaumaha
Inā e ho'āʻo anaʻoe eʻae i ka kaumaha ma ka heleʻana i kahi meaʻai palapona liʻiliʻi, ua nui kāu hakakā ma mua ou. No ke aha mai? ʻOiaiʻo kaʻai maʻamau oʻAmelika e hoʻohuiʻia i keʻano o nā'ōpū. Ke ho'āʻo nei e hōʻemi i ka kumu nui loa o nā calories i kāu meaʻai e hiki ke lilo i mea paʻakikī. Eia kekahi, he paʻakikī keʻike i ka nui o nā'ōpoki i loko o ka meaʻai momona. Hiki ke hoʻopunipuni ka pane.
He aha ka meaʻahaʻaina ka meaʻai maʻamau?
ʻAʻohe palapala hoʻohālikelike no ka meaʻawaʻawa momona a iʻole ka "low carb"ʻai. ʻO ia keʻano,ʻaʻohe lālā maʻamau o ka grabohydrate gram i loko o kahi meaʻai maʻa liʻiliʻi. ʻO nā papa hana hoʻomalu no ka hōʻemi a koiʻana iāʻoe e helu i nā huapona'okikomo ka mea i kapaʻia he mau meaʻaila haʻahaʻa.
Hōʻike nā papahana i kēia manawa e hoʻopau mākou i 40 - 60 pakeneka o kā mākou mau calorie i kēlā me kēia lā mai nā'ōpona. No laila, inā eʻaiʻoe i 1500 calories i kēlā lā kēia lā, eʻaiʻoe i 600 - 900 calories carbohydrates 150 mau 225 grams o ka waiʻahu i kēlā lā kēia lā e hālāwai me kēlā kulekele. ʻO ke kumuhana, nā mea i lalo nei e hiki ke noʻonoʻoʻia heʻai momona.
ʻO nā meaʻai he haʻahaʻa loa i loko o ka'ōhuma. ʻO kaʻai ketogenic , ka mea i kapaʻia he "keto diet",ʻo ia ke kumuʻai momona o kaʻona carbohydrate. Ma ka papahana, hoʻopau nuiʻoe (ʻo 90% ka nui) o kāu mau calorie mai ka momona a me ke koena mai nā pilikino a me nā kapena. Hoʻokomo pinepineʻia nā meaʻai e nā kauka e mālama ai i nā maʻi hōʻailona, akā, hiki i kekahi poʻe make ke kaumaha i ka kaumaha ma ka papahana.
ʻEhia ka nui o nā pahuka i kahiʻahaʻaina kepa?
ʻO nā momona momona ka nui loa āu eʻike nei ma ka pūnaewele a ma nā nūpepa paha e'ōlelo ana e hōʻemiʻoe i kāu i kālepa ma lalo o nā kulekele i manaʻoʻia e ke aupuni. A i kouʻikeʻana i nā mea kiko'ī e pili ana i nā meaʻai momona carbohydrate i loko o ka nūhou,ʻo ka haʻawina lobī haʻahaʻa i aʻoʻia he haʻahaʻa nui loa ia i loko o nā huaʻaleʻa.
I loko o hoʻokahi kaʻina nui o nā meaʻai, no ka mea, he hōʻikeʻia nā mea noiʻi i keʻano momona o ka momona me kēlā me kēia meaʻai e hiki ai i ka laweʻana o ka 60 grams o ka waipika ma ka lā. ʻOiaiʻo kekahi hoʻokolohua hou e wehewehe ana i kaʻai momona aʻoi aku ka liʻiliʻi ma lalo o 40 grams i ka lā.
Kū'ē? ʻAʻoleʻoe hoʻokahi wale nō. Ua noi aku wau i ka mea kumu kūikawāʻo Marie Spano, MS, RD, CSCS, CSSD e wehewehe i ka haunaele haʻahaʻa ma nā'ōlelo maʻalahi.
"ʻAʻohe'ōlelo hoʻohālike a pau o ka meaʻai haʻahaʻa o ka'ōhūpona. Akā,ʻo keʻano o ka momona o ke kaʻapona i ka manawa e hoʻomaopopoʻia e ka nui o ka'eneʻeneʻa me ke kalo. i loko o ka 20 - 70 maumu o ka carbohydrate i kēlā lā i kēia lā.ʻO kahi meaʻai momona me ka momona he emi iho i ka 20 grams i ka lā. "
Pehea e hele ai i ka papa haʻahaʻa e loilo ai i ka kaumaha
Inā kohoʻoe e helu i nā pūhaka e hāʻule i ka kaumaha , e hoʻomaopopo ponoʻoe i ka helu pololei. E hoʻomanaʻo i ka hoʻokaʻawaleʻana o ka grams o nā hauʻahu a me nā calorie mai nā haʻaluku.
Ma ka'ōlelo'Āiwi Nūniko Mea Pono, pono nā meaʻai meaʻai e hōʻomi i nā gramō o ka'ōpalāʻau i kā lākou huahana. Hāʻawiʻia kēlā me kēia'elemona o ka'ōpona i nā caloliʻehā o ka ikehu. No laila,ʻo ka meaʻai he 15 mau kalamona o ka waiʻaha e hāʻawi i kou kino me nā calo he 60 mai nā pahu.
A inā nuiʻoe e pili ana i ka liloʻana o ke kaumaha, e makemakeʻoe e nānā i kāuʻikeʻana i nā'ōpoki maikaʻi a me nā pūhaka maikaʻi. ʻO kekahi mau papa hana pohō, e like me ka polokalamu kaulana Atkins , e kōkua i nā koho e koho i nāʻoihana maikaʻi ma o ke aʻoʻana i nā mea make pehea e helu ai i nā kapi net . Ma mua o keʻano o kāu papa e koho ai, e ho'āʻo e hoʻoholo i kou laweʻana i nā huapiʻa i hoʻoheheʻeʻia, nā meaʻono a me nā leʻaleʻa. Ma kahi kūpono, e kiʻi i nā calorie'aleʻaleʻa mai nā hua kanu momona a me nā'ōpala piha no nā hualoaʻa maikaʻi loa.