Eia nā mea āpau e hiki ai keʻai ma ka Sugar Busters Diet
ʻO kaʻaiʻana o ka meaʻoihanaʻoihana kahi e kau aku ma luna o ka hoʻopauʻiaʻana o nā'ōpona i hoʻoheheʻeʻia a me nā meaʻai maʻamau maʻamau. Ua kālaiʻiaʻo ia i ka puke maikaʻi loa, "Sugar Busters! Eʻoki i ka meaʻono i ka momona nui" na H. Leighton Steward, Sam S. Andrews, Morrison C. Bethea, a me Luis A. Balart. E aʻo i nā kumu o kēiaʻai a me ka papa inoa o nā meaʻai a iʻole eʻaeʻia.
Nā kumuhana o ka meaʻaiʻenehana
ʻO ka mea kākauʻo "Sugar Busters" e'ōlelo ana e pili ana i 40 pakeneka o ka calorie i kaʻai mai ke kiʻekiʻe o ka fiber, ka loiloi glycemic carbohydrate , 30 pakeneka mai ka pilina, a ma kahi o 30 pakeneka (akā he 40%) mai ka momona nui (unsaturated).
Ma kekahiʻaoʻao,'ōlelo lākou e hiki i nā kānaka keʻai i ka 50 a 55% o ka waihā a me ka noho mau i loko o ka palena o ka meaʻai. Eia naʻe,ʻaʻole lākou e'ōlelo kahi kahi i laweʻia mai ka 10 a 15 ka nui o nā'ōpoki mai ka hāʻawiʻana i nā meaolapona a me nā kumuhana momona.
Nā Carbohydrates: No ka'āpono a me ka'āpono
ʻO kaʻai he papa inoa o nā meaʻai momona e pono ke aloʻia, e like me ka berena keʻokeʻo, ka laiki keʻokeʻo, ka palaoaʻeleʻele, ka paʻakai, nā hua me ka kola i hāʻawiʻia , kekahi hua nui glycemic (ka maiʻa, ka waina, ka pinea), parsnips), a me ka palaoa. ʻO nā'ōpili i'āponoʻia e like me nā lemu, nā huapalapala huaʻai a pau, a me nā mea laʻa momona liʻiliʻi me ka ukuʻoleʻia o ke kō.
E nānā i kahi papa koho i lalo nei.
Nā meaʻai, nā iʻa, a me nā pua
Hōʻike ka meaʻai i kaʻaiʻana i nā meaʻai momona , ka weheʻana i kaʻili mai ka hānai a me ka momona momona mai nā bipi pipi, keiki hipa a me ka puaʻa. Hoʻomaʻaʻia nā iʻa a me nā iʻa a pau, e like me nā hua holoʻokoʻa. Eia naʻe,ʻaʻole hiki keʻaʻaʻia kaʻai.
Ka momona
Hoʻomaopopoʻia ka momona i hoʻowahāwahāʻoleʻia, akā,ʻaʻole i kapuʻia ka momona o ka momona e like me ka meaʻai ma loko o kaʻAhaʻo Zone a me South Beach .
Hoʻomaopopo ka paila i ka hoʻohaʻahaʻaʻana, no ka laʻana. ʻO ka papa inoa o ka papa inoa he cheese i luna. Eia nō naʻe,ʻaʻole nui ka momona o kaʻai (10%) o kaʻai (akā,ʻaʻohe kumu kūpono e hāʻawiʻia e nā mea kākau i ka hopena).
Ka hoʻemiʻana i ka waiʻona a me ka kaʻiine
Ke'āponoʻia kahi aniani o ka mea inu waiʻona me kaʻai, ua makemakeʻia ka wainaʻulaʻula. 'Alepa ka pia. E hoʻemi i ke kalopala iʻelua aʻekolu mau kīʻaha caffeinated i kēlā lā i kēia lā, a emi iho ka maikaʻi.
Ka manawa o kaʻai
Hiki i nā kānaka ke māhele i kā lākouʻaiʻana ma waena o kēlā me kēia wahi maiʻekolu aʻeono mauʻai i kēlā lā i kēia lā, ma muli o ka hoʻonohonohoʻana a me ka mea hana maikaʻi no kēlā me kēia kanaka. Manaʻo lākouʻaʻole eʻai ma hope o 8 pmʻO nā hua a me nā wai e pono keʻaiʻia i kahi'ē aʻe mai nā meaʻai'ē aʻe, akā,ʻaʻole lākou e maʻalahi i kēia.
Māhele'Āpana
ʻAʻole i hāʻawi nā puke i nā mea kiko'ī no nā'āpana, akā e'ōlelo wale i hoʻokahi'ōpala o ka meaʻai,ʻaʻole naʻe iʻoi aʻe. E kau i nā'āpana kūpono ma luna o ka pālahalaha a mai hoʻi i hope no kekona.
Nā Listana Meaʻai no ka Lūkini Busters Diet
ʻO kēia ka papa inoa o nā meaʻai i pāpāʻia ma kaʻaʻai Sugar Busters, a me nā meaʻai i'ōleloʻia, aʻo nā mea'ē aʻe "eʻaiʻia i ka hoʻohaʻahaʻa."
ʻO kaʻaiʻaʻaʻo Carbohydrate
- ʻO ka palaoaʻeleʻele (e komo pū me ka palaoa me ka palaoa'ōpala)
- Pālolo, koe keʻole ka palaoa
- Pālaʻi
- ʻO ka palaoaʻeleʻele a me nā huahana i hanaʻia me ia e like me ka keke, nā kuki, nā pilakeke, nā lihilihi, nā kīʻaha, nāʻeke, a me nā muffins
- ʻO ka pīpī a me ka'ālaʻiʻuala
- ʻOhi a me nā kāpili palaoa
- ʻOi a me nā huahana me ke kō i kōʻokoʻa, e like me nā hua bala i ka syrup
- ʻO nā hamo a me nā momona i hoʻopihaʻia me ka wai
- ʻO ka maiʻa kaʻi (OKA'ōmaʻomaʻo)
- Nā hua waina
- Pākena
- Beets
- Parsnips
- ʻO Honey
- Pākē
- ʻO nā pāpale salamāna a me nā mīkini me ke kō kōʻokoʻa, e like me ka teriyaki sauce
- ʻO nā mea inu waina i loko o ka wai kō
- ʻO nā mea inuʻono
- ʻAla i ka meaʻai (e like me ka hamo a me ka puaʻa he mea ola mau i ka paʻakai a me ka sugar)
- Pia
Hōʻoiaʻiaʻo Carbohydrate Foods
- ʻO nā kīʻaha nui, e like me ka laiki a me ka oatmeal
- ʻO ka palaoa'ōpiopio
- ʻO nā huahana i hanaʻia me ka 100 o ka palaoa i ka palaoa (ʻo ka hua'ōleloʻaʻole "ʻo ka palaoa palaoa" i ka palaoa piha -ʻo ia ka'ōlelo he 100% o ka palaoa a pau), ināʻaʻole lākou i hoʻohui i ka hua
- ʻOi
- ʻO kaʻuala
ʻO kekahi e'ōlelo ana i ka meaʻai
- Nā meaʻai leʻa (hoʻokaʻawale i kaʻili mai ka mea hānai, hoʻopau i nā lean cuts o ka pipi, puaʻa, a me ke keiki hipa)ʻAʻohe mea e ola ai.
- ʻOi a me ka iʻa (ʻaʻole i hānaiʻia)
- Nā pua
- ʻAiʻai a me ka pipi
- Nāʻanoʻano Flax
- Olive a me nā huila canola
- Ka waiū momona liʻiliʻi a me nā huahana meaʻai (nā meaʻono momona maikaʻi, kaʻawa, a me nā mea'ē aʻe, me ke kōʻoleʻia)
- ʻO Mayonnaise a me nā meaʻai a me nāʻaʻahu me ke kōʻole
- Nā meaʻala
Nā Meaʻai eʻai i ka Hoʻomaʻamaʻaʻana
- ʻAi hua waina me ka hapaʻole
- ʻO nā colas uila i hanaʻia (makemakeʻia nā sodena māmā ma kahi o nā papa)
- Kaloka (ma kahi o 60% ka nui o ka mea kanu)
- ʻO ka momona momona a me nā jellies me ke kōʻole o ke kō
- Kaomi
- Kaomi, kaʻaila, a me ka paʻakai maʻamau
- Nā mea inu me ka caffeine
- ʻO nā'āpana liʻiliʻi o ka'ōmole cream-sugar, "ināʻoe iʻai i ka palaoa momona haʻahaʻaʻaʻole i loko o kaʻiʻoʻulaʻula"
Nā Pono o ka Sugar Busters Diet
ʻO kēia nā pane e makemake ai i kaʻai:
- Pāʻani-kūpono: ʻAʻole hiki ke maʻalahi kēiaʻai. ʻAʻohe hanana,ʻaʻohe helu helu,ʻaʻohe ana, a no kaʻike liʻiliʻi loa. No ka hahaiʻana i kaʻai maʻamau, ponoʻoe eʻike i kekahi mau meaʻai a me nā meaʻai e noho ai mai (e maopopo,ʻo kēlā mau meaʻai i nā wahi a pau, no lailaʻaʻole maʻalahi, akā he maʻalahi).
- ʻO ke kiʻekiʻe i loko o ka fiber a me nā phytonutrients: Loaʻa ka 40% o kāu mau calorie mai nā huaʻai, nā hua, a me nā'ōpū piha ke hoʻomaopopoʻia i kaʻaiʻana i ka meaʻai waiwai nui iʻoi aku i ka fiber a me nā phytonutrients .
- Kūleʻa i loko o ka momona momona: ʻOiaiʻo "Sugar Busters"ʻaʻole i like ka manaʻo o kēia me he meaʻai e like me ka Zone a iʻole Beach Beach, ke kamaʻilio nei nā mea kākauʻo "Sugar Busters" e pili ana i kaʻaiʻana i ka momona momona. ʻOiaiʻoiai ke koho nei ka jure ma kahi o nā mea momona a me waho o nā momona momona a me nā meaʻai momona liʻiliʻi, he mea maikaʻi paha kēia ma kaʻai maʻamau.
Nā mea hoʻonāukiuki o ka meaʻono
E hoʻomaopopo i kēia mau hanana hoʻopiʻi:
- ʻO ka puke: He nui nāʻike maikaʻi i loko o ka puke, akā,ʻaʻohe mea maʻalahiʻole i kaʻai. Hele nā kānaka i ka papaʻai meaʻai a me ka meaʻai. Akā, aia nā'ōlelo i loko o nā manaʻo he nui i kū'ē i ka papa inoa, a iʻole e hoʻohui i kaʻike nui. Eia nā hiʻohiʻona:ʻO ka papa inoa he pata,ʻaila, a me ka paʻakai i loko o ia mau mea. A laila e heluhelu aiʻoe i ka momona momona, akā,ʻaʻole i hāʻawiʻia nā alakaʻi i ka pehea e hana ai i kēia. ʻAʻole i hōʻike ka papa inoa iāʻoe i ka hua e pale ai, akā, aia ma ka'ōlelo.
- Hoʻokahi like loa: ʻAʻohe ala e hoʻoponopono ai no ka hoʻololiʻana o kēlā me kēia kanaka. ʻO kēia kahi pilikia loa i ka wā e pili ana i nā huapiʻa, kahi eʻae ai nā kānaka likeʻole i kaʻalo a me ka glucose. Akā nō ka haʻahaʻa haʻahaʻa o nā kumu kalapona, pauʻole ia i lalo a hiki i ke kai i ka hopena, aʻaʻole e hiki i kekahi ke hana i ka nui o ia mau mea. Heʻano hoʻohenehene ia e hiki i ka meaʻai i kapaʻiaʻo Sugar Busters ka wai wai wai, a he nui ka nui o ke kōpaʻa a manaʻo hoʻi e hoʻonui i ka glucose koko.
- Ke hilinaʻi nui ma luna o ka helu glycemic (GI):ʻO ka mea mua loa,ʻo ka pūʻali glycemic iho ka hopena i nā pilikia . ʻO ka lua,ʻaʻole loa he hōʻike inā inā eʻaiʻoe i kaʻai nui loa o kaʻai aʻaʻole e hoʻonui i ke koko koko kiʻekiʻe. ʻO ke kolu, ma loko o ka kuhikuhi kuhikuhi,ʻaʻole hoʻohana ponoʻo Sugar Busters i ia mau mea. Aia kekahi mau'āpono'āpono i kokoke aʻoiʻole paha ko lākou GI,ʻo ia ka nui no-no.
ʻO kahi hua'ōlelo mai
Loaʻa i ka Sugar Busters nā mea kūpono a me nā negatives, i hoʻokaʻawaleʻia mai nā meaʻai momona liʻiliʻi ma keʻano holoʻokoʻa. He mea naʻauao ke kūkākūkāʻana i kāu mau papaʻaiʻaiʻai me kāu mea mālama kikowaena, keʻole inā loaʻa iāʻoe kekahiʻano e like me ka maʻi nui, ke koko kiʻekiʻe , a iʻole ka maʻi maʻi.