I ka wā ma kahi haʻahaʻa liʻiliʻi, he maikaʻi ia e waiho i kekahi mau grams o nā pahu i waho o kāu hoʻolālāʻai mau i ka wā e pōloli anaʻoe ma waena o nā meaʻai. Heʻoiaʻiʻo loa kēia i nā pule mua o kaʻai. Ma hope o ia mea, pono e hoʻomau i kou makemake - no laila, e pōloli ana pahaʻoe ma waena o nā meaʻai.
Akā, me ka hana maʻamau a ka hapanui o mākou e alakaʻi,ʻaʻoleʻoe iʻike i ka manawa e loaʻa ai iāʻoe kahi lōʻihi me kaʻole o kaʻai.
ʻO ka meaʻoi loa loa e hanaʻia, ma iaʻano,ʻo ka hopuʻana i kekahi mea i hoʻohana muaʻia eʻai, e like me ka muron mai kahi cafe. Hiki i kēia ke hana i ke koko o kou koko a hoʻolei aku i kou kino ma waho o kāu kūlana hoʻokiʻekiʻe kūpaʻa.
Eia kekahi, e like me nā kaumāna e kuhikuhi nei, he mea nui eʻole e pōloli. Hiki i kēia ke hoʻoulu i ke kino e hoʻonā i nā hormones a me ka maʻi koko a me ka nui o ka insulin. Akā naʻe,ʻaʻole kēia manaʻo he ponoʻole kākou eʻike i ka pōloli pōloli-ʻoiai ma ka hapa mua o kaʻai-haʻahaʻa-akāʻaʻole pono kākou e haʻalele iā lākou no ka lōʻihi.
Ināʻoe e noʻonoʻo pinepine i ka mea eʻai ai i ka meaʻai, e noʻonoʻo inā eʻai anaʻoe i ka nui-ʻo ka momona nui paha - i ka wāʻai.
- Pehea e lanakila ai i ka Phobia momona
Ke Kūkuluʻana i ka Pāʻani Pākī Paʻa Loa Loa
ʻO ka momona maikaʻi loa-carb kahi lepo, momona, a me ka fiber. Hāʻawiʻia ka fiber i ka huapalapala, nāʻanoʻano, aiʻole nā huaʻai.
ʻAi
I kekahi mauʻano, hiki i ka nīpala (a me kekahi mauʻano) ke kūlana maikaʻi haʻahaʻa-lob. Aia nā pūʻona i ka protein, ka momona maikaʻi, a me nā fiber a pau i loko o hoʻokahi pahū aʻo ka hapanui o lākou he meaʻai me nā meaʻai. ʻElua wale no mau mea hōʻailona:
- ʻO kekahi mau huapalapala, e like me nā wāwae, i ka nui maoli o nā'ōpala.
- Hiki i kekahi poʻe ke pilikia i ka hoʻomahaʻana i ka wā eʻai ana lākou i nā hua.
ʻIkeʻoe i ka nui o nā'ūpī eʻai anaʻoe i ka wā eʻai aiʻoe i nā huapalapala. E nānā pono i kāu mau'āpana.
Kōkua: E hoʻomoe i nā hua a me nāʻanoʻano i loko o ka pahu pāʻani. Wehe i ka nui o ka mea e hoʻolālā nei eʻai i ka manawa hoʻokahi. Ināʻoe e lawe iā lākou meʻoe, e hoʻohana i nā kāleka kiluaʻai liʻiliʻi.
Nā
ʻO nāʻanoʻano flax a me nā kumulāʻau chia he mau meaʻai nui nā meaʻai i nā'ā'āpana haʻahaʻa. Loaʻa i nā hāʻahu a pau i loko o keʻano o ke kī eʻole e hoʻoulu i ke koko koko.
- 10 mau ala e hōʻiliʻili i ka Chia Seeds i kāuʻaʻai
- ʻO ka hua o ke kīʻula: kahi e loaʻa ai a pehea e hoʻohana ai
- Loaʻa i nā alanui e loaʻa ai ka pale i loko o kāu pāʻani
ʻO nā meaʻai: Nā'ūpī, Nā Pālahalaha, a me nā Kūkai
Nui nā'āpana a me nā pālahalaha i loko o nā pahu. E paʻi iā lākou me nā mea kanuʻole-starchy a ua loaʻa iāʻoe kahi meaʻai maikaʻi loa!
ʻOiaiʻoe i laila, e noʻonoʻoʻoe ma mua o nā meaʻona a me nā kākātika. Hiki iāʻoe ke hana i nā haʻalā me ka paʻipaʻi mākaukau i ka homemade, ka hoʻolaha pimento , aiʻole kaʻaila kiko'ī 5-minute . E hoʻohana i ka'ōlepa a me nā kukama e like me kou kālepa no ka dip a iʻole ka guacamole . Hiki keʻai ponoʻia nā huaʻai he nui a hikiʻole ke hoʻopuka kokeʻia - a hana i nā mea kūpono no nā mea kālepa kiʻekiʻe a me nā kāpili.
Ma ka'ōleloʻana i nā mea kuʻi, aia i kēia manawa he mau koho haʻahaʻa-haʻahaʻa i ka mākeke.
E laʻa, e ho'āʻo i nā mea'alaʻona almond i hanaʻia e Mills Malu (hiki ma Amazon) a iʻole hiki iāʻoe ke hana i nā kuhiʻai pono'ī:
ʻO kekahiʻano haʻahaʻa haʻahaʻa liʻiliʻiʻo pork rinds (Chicharrón) e hiki ai ke hoʻonui i ka makemake i kekahi mea paʻakikī a hiki ke hoʻohanaʻia no ka pāʻinaʻana.
ʻO Roll-Ups
Hiki iāʻoe keʻoliʻoli i nā pālahalaha ma ka'ōwiliʻana i luna. ʻElua mauʻano nui o nā loiloi haʻahaʻa-haʻahaʻa:
- E kī i kahi hōʻailona a pālahalaha paha i ka meaʻai meaʻai. Ke laʻana, e hoʻopili i ka'ōnihi i kahi'āpana pume i puhiʻia a'ōwili i luna.
- I kahi lau letus, e'ōwili i kahi salakeke i hanaʻia mai kahi pilikino, e like me ka salamoa huamoa, ka salamoa mīmoa, ka salakeke pāmakai, ka salakeke sāmona, a i ka sala salamu ham. He mea maikaʻi kēia i kaʻaina awakea!
Berries
Keʻimi nei i ka hua i nele i ka nui o ke kō? ʻO Berries ke ala e hele ai!
ʻO nā huapiʻi a me nā lāʻauʻeleʻele ka mea haʻahaʻa loa i nā pākuʻi. 'Oiho ka lau nahele a me ka blueberries . E hoʻohui i nā hua me ka waiʻona momona piha, ka nihi, ka lihi ricotta, ka hīniʻi, aiʻoleʻoe e hoʻonoe wale i kahiʻaila ma luna o lākou. Alohaʻo Yum!
Nā Pāʻani Kūʻai Loa Loa-Carb
- Celery me kaʻanuʻu Pīkī A iʻole meaʻai me ka Tuna Salad (hana'ē kekahi mau mea'ē aʻe)
- ʻO kahi paʻakikī a iʻole nā hua puaʻa ( nā hua no nā mea hoʻomaka )
- ʻO Dill Pickles a me Cheddar Cheese
- No ka hānaiʻana i nā mea kanu (ma ka pūpū no ka lōʻihi o kaʻaiʻana iā lākou)
- Haʻawe Low-Carb Mix
- Kelekana (kōʻole-kūmole a liʻiliʻiʻole)
- Pākiʻi Low-Carb
- Māla: nā lāʻau, ke kui, a me nā meaʻala Apple
- ʻO Sugar-Free Jello, Me A iʻole ka papa'alaina a me kahi kīʻaha o nā meaʻai (E hana i ka waimele limeʻole me ka wai o ka niu niu. e hoʻonui i ke koena o ka wai. E lele maikaʻi.)
- Ke Kūʻakai Kūʻokoʻa-ʻole A iʻole Ke Kino Chocolate Loa,ʻo ia me ChocoPerfection Bars
- Hoʻopihaʻia ka Lemona Amele A me ka Una Maʻemaʻe
- ʻAleʻale Ricotta me nā huaʻona-huaʻai , nā meaʻai, aiʻole nā meaʻai pāʻona
- Nā Pākī Paʻaka,ʻO ia me ka Quest Palekana Bars (e nānā i nā kānia, i ka nui maltitol )
- ʻO nā pīpīpī Pelekane (ʻO ka'ōpili pepeluroni huapalapala a hiki i ka'ōpala.) He nui kēia mau mea me nā puaʻa a me nā pīpī.)
ʻO kahi hoʻomaluʻanuʻu Pāʻona Loa Loa
- Nā'ākī lapaʻa'ālehu : Kālua wale i ka pī i loko o ka umu a loaʻa iāʻoe kahi meaʻono, momona momona!
- Nā kāpili low-carb : Eʻoluʻolu i nāʻanoʻono nui o nachos me kaʻole o nā moku.
- Paʻi pana-carb : Mai nā mea hoʻonaʻauao kūpono-kau i nā mea pizza ma nā kukila liʻiliʻi a iʻole ka portabello mushroom-i kahi hui o ka hana pāʻani liʻiliʻi pizza.
- ʻO nā pīpī kinamepona Peanut butter : E hui me nā meaʻehā, e kāwili i nā pōpō, a ua pauʻoe!
- Kāheaʻia nā popa jalapeno : E kau i ka sīni a me ka puaʻa i nā meaʻala a me ka baʻa.
- 5 mau minuke maikaʻi : Pekelala no ka manawa hoʻomaha (aiʻole kekahi mea'ē aʻe) aiʻole inā e kali anaʻoe i nā malihini. He wikiwiki a maʻalahi hoʻi a he mea kupaianaha kou home!
- Māiʻia ka pizza : E hoʻomoʻa iā lākou i loko o kahi momona me kahi pēpē pepperoni.
- ʻO nā kimele Celeriac : E hana i kāu mau ihokoki mai kahi mea kanu haʻahaʻa-lob (kahi hana me nā kumu iʻa loloa)
- ʻO nā mea'alapiliʻole-kaomiʻole : Eʻai me ka hīnī liʻiliʻi a me ka yogurt. (Hiki nō iāʻoe ke hana i nā'alalaʻau maloʻo maʻemaʻeʻole i loko o ka umu.)
NāʻAla Pākī Manuahi Loa Loa
- ʻO 10 mau meaʻai ma ka hale kūʻai
- Nā Paʻukike 10 Loaʻa Loa-Carb Mai ka Hale Kūʻai
- ʻO nā'ākena Pākī Paʻa Loa Loa
ʻO kahi hua'ōlelo mai
I kekahi manawa a mākou e noʻonoʻo ai i nā pōpilikia, hoʻololi mākou i nā meaʻaiʻole i ponoʻole no mākou. Akā, hiki i nā'āpēʻai keʻano maʻalahi i kaʻaiʻana.