He aha kāu eʻai ai ma ka Sonoma Diet? He aha kāuʻaʻole eʻai? Eia ka papa heluʻai nui e hele ai.
Ka Meaʻai Meaʻai
Ua kapaʻia kēia mau meaʻai i "nā mana mana" no ko lākou kumu waiwai kūpono a pono eʻai pinepineʻia ma ka Sonoma Diet. Hoʻopukaʻia kēia ma ka papa hua'ōlelo aʻaʻole ka hoʻonohonoho papa.
- ʻAmona
- Nā Pelekikeni Bell (nāʻuli a pau, inā paha he ulaʻula)
- ʻO Blueberries
- Kupikoli
- ʻO ka hua waina
- ʻAla Olive (ʻoi aʻe wahineʻoi aʻe)
- Pākē
- ʻO ka mauʻu
- Pākē
- ʻO kaʻohi
Nā meaʻai a me nā mea'ē aʻe
Ma ka Sonoma Diet, nā meaʻai a me nā kumu waiwai'ē aʻe (e like me ka mela a me nā hua) he mea momona i loko o ka momona momona a me ka loaʻaʻole o ka meaʻai a me nā kumu'ē aʻe o ka waiʻahu. ʻO kēia papa helu ka mea nāna iʻoki i ka bipi, ka puaʻa, a me ka moa e komo i loko o kēia mau kāpili, a me ka papa inoa piha o nā meaʻai e pili ana i ka protein. (ʻO kēia ka papahana pūmua likeʻole e like me ka South Beach Diet.) Keʻano o nā meaʻai paleʻai i loko o ka momona momona
ʻO nā meaʻai
Aiaʻekolu "'Ālā" o nā huaʻai ma ka Sonoma Diet. ʻO ka Lier kekahi mea hoʻohana i nā huaʻai a pau ma ka papa waihona mea kanu maʻamau maʻa mau no nā'ōmole, nā pīkī, nā pela, a me nā lauʻeono i ka hopena o ka papa inoa. No nā lā heʻumi i hala, aia wale nōʻo Tier hoʻokahi huaʻai. ʻO ka lua o nā huaʻaiʻo ia ke koena o ka papa inoa hua'ōlelo loiloi maʻamau maʻamau no nā kūkā pila wale nō, akāʻo nā beets.
I ka Waveʻelua, hiki ke hoʻokomoʻia kekahi o kēia mau lā i kēlā me kēia lā. ʻEkolu Lākiu ka mea mākia,ʻo ia hoʻi nā pūʻali o ka hoʻoilo, ka palaoa, kaʻuala (a me ka yam), ka berena a me ka pea (me nā'ōpala). I ka Waveʻelua, hiki ke hoʻokomoʻia kekahi o kēia mau lā i kēlā me kēia lā. ʻAʻole iʻaeʻia ka pīpī i Wave One aiʻoleʻelua.
Nā hua
ʻAʻohe hua i ka Wave One.
I ka WaveʻElua,ʻelua wale nō huaʻai i kēlā lā i kēia lā, hoʻokahi wale nō paha o kēia mau mea:ʻo ka maiʻa,ʻo ka papaʻi,ʻo ka fig,ʻo ka guava,ʻo ka momona, ka jujube, ka mango, ka nectarine, ka huaʻono, ka peach, ka pear, ka pīpī, ka plantain , pomegerane. ʻO ka lawelaweʻana he hua liʻiliʻi ia a iʻole he'½ʻona hua.
ʻO kaʻohi
I ka wā o ka Wave One, e hāʻawiʻia anaʻelua mau lālā o kaʻohi āpau i kēlā me kēia lā (kahi mea e pono ai). I ka manawa o ka Waveʻelua,ʻekolu aʻehā mau lā hana eʻaeʻia -ʻaʻole iʻoi akuʻelua mau mea e pono ai.
Pono ka lawelaweʻana i ka palaoa i 100% nā huaʻai a pau a hiki ke kauʻia:
1) Ka palaoa hōʻailona piha - pono e'ōlelo 100% ka palaoa a pau a me ka palaoa'ē aʻe -ʻo kēlā me kēia huaʻai i kākauʻia ma ka lepili e'ōlelo "whole". Pono i kēlā me kēia'āpana berena heʻelua mau grams o ke fila. ʻO ka palaoa a me ka palaoa i'ōpala iʻoi aku ka maikaʻi.
2) Nā hōʻiliʻili o ka'ōwili piha - Pono nā huapalapala a pau loa i ka palaoa. Eia hou, pono i kēlā me kēia lawelawe he 8 mau kēmu o ke fiber. ʻO keʻano o kēiaʻano, ua hoʻokauʻia ka lālā. ʻO ka laʻana "Ka nui"ʻo ia ka huapalapala maikaʻi, akāʻaʻole lawa ka fiber e hiki ai iā ia, no ka mea,ʻaʻole iʻoi aku ka nui o ka'ōpū piha i ka fiber.
3) Pākī palaoa hōʻailona - Eia hou, e hōʻoia he palaoa piha loa ia. ½ kapu he hoʻokahiʻoihana. ʻO nā noodle Soba e 100% buckwheat he koho hoʻokahi.
4) Kāhiʻia i ka'ōpū'atoa (lawelawe = ½ cup), me:
5) Popcorn - Ma keʻano he kīhāpona, hiki ke hoʻokomoʻia nā popcorn, inā e pahū ka makani a me ka waiʻole.
Nā Mea Laʻa Lapaʻa
- Pale
- ʻO Brown,ʻulaʻula, aiʻole ka lauikiʻeleʻele
- ʻO Bulgar
- ʻOhi - nā kīʻaha, nā'ōpili i kāwiliʻia, nā kīʻaha, a me ka oat bran
- Quinoa
- ʻO nā hua waina a me ka huapalapala i'ōpala
- Māla lahi
Wave One:
- Hiki ke hoʻohanaʻia ka momona momona momona me he protein
- Hiki i hoʻokahi kīʻaha waiu momonaʻole i kēlā lā i kēia lā
- Hāʻawiʻia kahi laʻa o Parmesan a Mozzarella paha
I ka Waveʻelua, hiki ke hoʻokomoʻia kahi kīʻaha o ka yogurt momona momona.
Nā Paʻa a me nā Legumes
ʻO nā pīni a me nā lekile'ē aʻe, e like me ka mea ma kēia papa inoa , eʻaeʻia, akā e kauʻia i ka ½ cup i kēlā lā i kēia lā i Wave One.
Nā momona, nāʻaila, a me nā meaʻai
E piʻi iʻekolu mau lā i kēlā lā kēia lā mai ka papa inoa aʻe nei:
Eia kekahi, i ka Wave 2, 2 Pāpaʻi piha ka pīniʻu pipi pēpē e like me ke kinona, aiʻole 1 Pūpīpī e like me kahi'āpanaʻai
Nā Condiments a me nā Māmā
ʻO nā condiments a me nā nūmāna e pale aku i nā meaʻono a me nā momona i hoʻopaʻaʻia he kī.
Nā mea inu
Hoʻokomoʻia nā mea inu i loko o ka Wave One o ke Keʻalani Sonoma:
Hanaʻia nā meaʻono i hanaʻia e like me ka wai hoʻomoʻaʻai, akā iʻaeʻia, a hiki iʻelua pahu i kēlā lā i kēia lā.
No ka Waveʻelua,ʻeono mauʻawa waina o kēlā me kēia lā i hiki ke hoʻohuiʻia.
- Hiki ke hoʻohanaʻia ka momona momona momona me he protein
- Hiki i hoʻokahi kīʻaha waiu momonaʻole i kēlā lā i kēia lā
- Hāʻawiʻia kahi laʻa o Parmesan a Mozzarella paha
- ʻO ka hinuʻaila, 1 teaspoon
- Canola hinu, 1 teaspoon
- Pākeke, ¼
- 'Amoni, 11
- Peanuts, 14
- Pecans, 10 mau hapa
- Walnuts, 7 mau hapa
- Ka wai, ka 'āpana a iʻole kaʻula
- Kea -ʻeleʻele,'ōmaʻomaʻo, a me nā mea ulu,ʻaʻole kaʻulu a me ke kō
- Kapeka -ʻeleʻele, aiʻole i hiki i ka 2 mau mea'alamaki palolo i kēlā lā i kēia lā a / aiʻole i ka 1'Ahaha piha kaʻaila nui i kēlā lā i kēia lā
Hoʻomaopopo ka Dono Sonoma i nā meaʻai e loaʻa iāʻoe ma ka haʻiʻana iāʻoe pehea e hoʻopiha ai i kāu paila aiʻole kīlala i kēlā me kēia kīʻaha. Ma kēiaʻano,ʻaʻole i nānāʻia ka manaʻo ma nā "Food Forbidden", aʻo ka meaʻoiaʻiʻo,ʻaʻole hoʻohana kēia puke i kēia hua'ōlelo. Eia naʻe, aia nā papa inoa o nā meaʻai e wehe ai mai kāu lumi kuke. ʻO ka hapanui o kēia mau meaʻai he meaʻai i nā mea momona i loko o nā momona a me ka momona momona aʻoi paha, e like me:
- ʻO ka meaʻai, a me nā meaʻai me nā mau mea hou
- ʻO nā'ōpala i hanaʻia, aiʻole nā meaʻai e waiho ana iā lākou (koe naʻe ka mea i kākauʻia ma ka Lākihi Lehulehu, e like me ka hōʻiliʻiliʻana i nā huapalapala,ʻo kaʻohi huapalaoa piha, e hana mauʻia)
- ʻO nā'ōpala i hoʻoheheʻeʻia (ʻaʻole e'ōlelo "maikaʻi" i mua o kēlā me kēia kānina ma ka pepa) aiʻole meaʻai e kau ana iā lākou. "Wheat" aiʻole ka "palaoa palaoa" me kaʻole o ka hua'ōlelo "piha" he helu'ōlelo maʻamau no ka "keʻokeʻo". ʻO kēia nō ka laiki keʻokeʻo. "ʻO ka lepo" i heluʻiaʻo ia wale nō ka palaoa keʻokeʻo.
- ʻO ka'ōpī
- Kahikena, nā kuki, nā muffins, a pēlā aku.
- ʻO Crackers, keʻole ka palaoa'ōpala
- Cereals, koe wale ka huapalapalaʻala a i ka liʻiliʻi o 8 grams o ke fiber ma ka lawelawe
- Nā moku
- ʻaikalima
- Nā Jams a me Jellies
- Ka Mākeke Syrup
- ʻO Soda mau a me nā meaʻono'ē aʻe
- ʻO ka wai
- ʻO kaʻaila, koe wale nō kaʻailaʻoliva wahine hou, nāʻaila, a me kaʻaila canola
- Mayonnaise
- Nā pāpale salatina
- Butter
- ʻO Margarine
- ʻO nā hua mea hua lapalapa iʻole momonaʻole, e like me ka cheese, ka cheese cream, milk, etc.
- ʻAi nā mea momona e like me ka bacon a me ka pahi
- ʻO kēlā me kēia mea me nā waikene waikene a hapawai paha i loko o laila