ʻAʻoheʻano maʻalahi kēiaʻaiʻana e like me keʻokiʻana i ka berena a me ka kūʻaiʻana i kaʻaila cream low-carb
Hiki i ka haʻawina haʻahaʻa haʻahaʻa ke hana maikaʻi loa no ka hoʻokuʻuʻana i ka momona o ka momona, aʻo nā haʻawina e hōʻike ia mea he mea kōkua paha ia e hōʻemi i ka hopena o ka ikaika o ka insulin a me ka maʻi diabetes. Ma muli o ka hoʻohemoʻana i nā meaʻai e loaʻa iā mākou ka manaʻo e hoʻouluulu (hiki iāʻoe ke'ōlelo i ka pōʻai berena?), Hoʻopauʻoe i ka mālamaʻana iāʻoe iho i nā kāloi. A ma muli o nā pūhaka e ola ana i ke koko kōpaʻa, eʻoi aku ka nui o nā kūlana paʻa.
Eia naʻe, e like me ka nui o nā meaʻai, aia kekahi mau mea hina e hiki ai iāʻoe ke komo i ka wā e hoʻokomo aiʻoe i kēiaʻaiʻoihana kūikawā e kau ana i nā meaʻai. Mai ka kaliʻana i nā hualoaʻa e lihi koke ana ma nā mea macronutrients'ē aʻe i kaʻole e hoʻolālā, hiki i kekahi o kēia mau hana kuhihewa ke hōʻoki i kāu mau manaʻo maikaʻi loa ma kahiʻai haʻahaʻa.
Akā,ʻaʻole pono iā lākou! Eia 10 mau hemahema maʻamau i kaʻaiʻana i nā hale liʻiliʻi a pehea e pale aku ai.
Eʻai ana i kahi mau wahi liʻiliʻi
ʻO ka haʻahaʻa haʻahaʻa haʻahaʻa-haʻahaʻa,ʻoiai he mea e ho'ākāka pono ai i ka wā mua, he mau nuances a me nā kiko'ī e kūpono e hoʻomanaʻo i kou holomua. No ka hoʻomauʻana i ka meaʻai maikaʻi e hele ana i nā kaʻa haʻahaʻa, he mea nui ia e hōʻoiaʻoe e loaʻa ana i kahi olakino o nā macronutrients (proteins, momona, a me nā kapena).
E hoʻomanaʻo,ʻo ka haʻahaʻa haʻahaʻa-ʻole ka manaʻoʻole no-carb . ʻO nā huaʻai,ʻo ka maloʻo a me kaʻoiʻole o ka momona,ʻo ia nō nā huaʻalea, e like me nā hua a me nā meaʻai ola'ē aʻe e pono aiʻoe eʻai
Ināʻoe eʻaiʻuʻuku liʻiliʻi i ka manawa mua, hiki iāʻoe keʻeha i ka pahu carb a hoʻoholo i nā kaʻa-kaʻaʻole noʻoe. He mea hilahila kēia inā hiki ke hoʻonohonoho ponoʻia aiʻoleʻelua paha iāʻoe ma ka hoʻomakaʻana me kaʻoluʻolu i nā uku nui ma ka hopena.
ʻO kaʻaiʻana i nā meaʻai
Ma muli o kou mālamaʻana i kāu mau kiʻikuhi (ma waena o 50 a 100 karamu, ma muli o kāu kaulike hana), hiki iāʻoe ke loaʻa i ka loaʻaʻana o nā macronutrientsʻaʻoleʻoe e palena, e like me ka protein a me ka momona.
ʻO ka hana pinepineʻana i kaʻiʻo a me ka liʻakai,ʻaʻole hiki ke loaʻa i ke ola kino wale nō, akā hiki ke hana i ka waiwai i loaʻa i kēia mau meaʻai.
No laila, heleʻole ka palapala loea-nui i ka laikini eʻai i ka nui o kēia mau meaʻai e like me kou makemake. Akā, e hahai i ka'ōpiliʻai momona-haʻahaʻa no ka loaʻaʻana o ka nui o nā mea hana maʻalahi a me ka hoʻonaninani i kāuʻaiʻana inā makemakeʻoe i ka pōloli a kū i ka wā eʻoluʻolu aiʻoe.
ʻO ka skimping i nā meaʻai
ʻO ka manawa a me ka manawa,'ōlelo nā kānakaʻaʻole lākou i manaʻo maikaʻi eʻai i ka meaʻai ma lalo o nā'ōpona . A i ka hoʻololiʻana,ʻaʻole lākou eʻai i ka huaʻai a hua paha. ʻAʻole e hana kēia i ka holo lōʻihi.
ʻO ka pybid haʻahaʻa ka mea kanu ma ka kumu. I kekahi'ōlelo'ē aʻe, e pono keʻai aku i kā lākouʻoihana ma mua o nā meaʻai'ē aʻe!
ʻO ka hua,ʻo ia hoʻi,ʻo ka hua liʻiliʻi loa i ke kō, he mea koʻikoʻi loa ia i loko o kaʻai kai haʻahaʻa-haʻahaʻa . Aʻo kēia mau meaʻai maikaʻi loa e komo ana i nā micronutrients e pono ai kou kino e hana pono a noho i ka palekana-iʻole e kōkua wale lākou i kou pūhaka. E hele lōʻihi lākou i ka paleʻana i nā maʻi lolo.
E like me ke kaulike, e hoʻopihaʻia kāu hapalua aʻoi aʻe paha i nā huaʻai. E hahai i kēia mau'ōlelo hoʻoikaika no ka hoʻokomo i nā mea komo i loko o kou lā.
Ka makaʻu i ka momona
ʻO ka haʻaleleʻana i ka momona he mea hōʻeha ia no kaʻaiʻana i ka momona ma keʻano he mea nui o ka meaʻai maikaʻi. ʻOiaiʻo kaʻoiaʻiʻo ua palahalaha nuiʻia ka "momona momona" a ua hōʻikeʻia nā momona maikaʻi e hoʻonui i nā mea a pau mai ke kiʻekiʻe o ka cholesterol a hiki i ka lolo ke olakino,ʻoiʻole kahi lā eʻikeʻole aiʻole e lohe i kekahi leka maikaʻiʻole e pili ana i nā momona kaʻai. ʻO kēia, a me ka makemake e hāʻule wikiwiki, hiki iāʻoe ke ho'āʻo i kahiʻano momona momona o kaʻai pāʻani liʻiliʻi.
I ka hoʻomakaʻana, hiki iāʻoe keʻike i nā hualoaʻa ināʻoe e hoʻohana ana i ka nui o kāu pono pono'ī (e kū'ē i kaʻaiʻana iā ia).
Eia naʻe, ke emi nei ka momona o ka momona a hiki i ka mea e pōloli hou paha ināʻaʻoleʻoe e hoʻonui i kekahi momona i kāuʻai.
ʻAʻohe mea e sabotage i ka meaʻai ma mua o ka make. No laila, mai hōʻeaʻoe i kēia. E loaʻa i ka hapalua o ka avocado me kāu mau hua a kau i kāu mau meli me ka papaʻaila.
Ke hoʻopoina nei i ka fiber
ʻO kaʻaiʻana i nā lau a me nā hua e hele lōʻihi i kaʻikeʻana e loaʻa ana iāʻoe ka fiber i kāuʻai, hiki iā ia ke pale i nā haunaele o ka moʻo, e like me ka constipation a me ke koko eʻike pinepineʻia e ka poʻe i ka wā eʻokiʻana i nā mea momona-nui, poteto).
E hoʻomalu iāʻoe iho me nā mea kiʻekiʻe, kaʻaila liʻiliʻi (hiki i ka hapa nui o nā mea i loaʻa i loko o ka mea momona, no laila e hoʻomaopopoʻoe i kahi poʻo!), A me nāʻano likeʻole e pono ai ke loaʻa i kēlā lā i kēia lā. Hiki pahaʻoe ke mālama i ka flax fiber a me ka hua chia, a me kahiʻano o keʻano o ka mea kanu,ʻo ia hoʻiʻo All Bran, i ka wā i loaʻa aiʻoe i luna.
Kāleʻa o ka Hoʻolālā
Ke hoʻomaka muaʻoe i kahiʻai hou, ponoʻoe e holo i nā hana kahiko e pono e hoʻololiʻia i nā mea hou aku. ʻAʻole hiki iāʻoe ke noʻonoʻoʻole e paʻi i ka mīkini kūʻai a iʻole ka pulina-thru. He mea maikaʻi kēia. ʻO ka hoʻomahaʻana no ka hoʻomanaʻo houʻana i kā mākou mau mea maʻamau, he mea kūpono ia e hoʻonui ai i ko mākou mau ola.
Akā, i keʻano o kaʻaiʻana, he mea nui ia e hoʻolālā i mua no kahi manawa a hiki i ka manawa e puka mai ai kāu mau kuʻuna hou. ʻAʻohe mea e wikiwiki i kāu mau pahuhopu ma mua o ka hoʻomaopopoʻana ua pōloliʻoe akāʻaʻoleʻoe iʻike i ka mea eʻai ai,ʻaʻohe āu mea i loko o ka pahu hauhā, aiʻole he manawa manawa e kuke ai.
ʻO ka hoʻolālāʻana i mua o ka mea kūʻai mea kūʻai, a me ke kuke kuke-ʻo ia kahi e mālama ai i hoʻokahi lā o ka hebedoma e hoʻolako i nā'āpanaʻai e hiki ai iāʻoe keʻai i loko o ka hebedoma ka hiki ke lilo i mea hana maikaʻi loa e hoʻomaopopo ai i kāuʻai mau i ka mākaukau. . Eia nō hoʻi,ʻo ka mālamaʻana i nā pōkō liʻiliʻi ma ka lima he manaʻo nui.
Loaʻa i kahi Rut
Aia kekahi poʻe eʻai like i nā mea hoʻokahi i kēlā lā i kēia lā a like nō me ia. Akā,ʻo ka hapanui o mākou e like me nāʻano likeʻole a hiki i ka wikiwiki o ka hōʻehaʻana ināʻaʻole ia e kūkuluʻia i loko o ke ala eʻai ai mākou.
Nui nā ala e pale aku ai i ka haʻahaʻa haʻahaʻa haʻahaʻa . ʻAʻohe kumu eʻai ai i nāʻano meaʻai likeʻole, a,ʻo ka meaʻoiaʻiʻo, eʻoi aku ka maikaʻi o kaʻaiʻana iā mākou no ka pono.
ʻO nā meaʻai a pau ma ka honua honua he mau kiʻikuhi liʻiliʻi. Ponoʻoe e hoʻokuʻu i ka mākiko a me ke kō. Eia kekahi,ʻo ka nui o nā'atiʻa hiki ke lilo i "de-carbed."
Ke hāʻule nei i ka hōʻailona i ka "Low-Carb" Paʻi Meaʻai
E makaʻala i kaʻaila cream-carb a me nā kī kī paleʻai, a me nā "maʻamau"'ē aʻe i kālaiʻia i ka haʻaha liʻiliʻi aʻaʻoleʻole i ke kō. Lawe pinepine lākou i nā meaʻai e like me ka maltitol , i likeʻole kaʻino e like me ke kō i nāʻano he nui.
ʻO Maltitol kahi huaʻalulu e pili ana i ke kōpū koko . Ma keʻano maʻamau,ʻo nā huahana e kamaʻilio e pili ana i kā lākou mau " ʻupenaʻupena " a iʻole "nā lāʻau kūpili" pono ka nānā ponoʻana i nā mea hana a me nā hoʻokolohua.
Hoʻokuʻu i nā Lāka Lud
Keʻai neiʻoe i ka low-carb. Nuiʻoe i ka nui, a ke hāʻule nei ka kaumaha e like me ke kilokilo. ʻAʻole pōloliʻoe ma waena o nā meaʻai. Loaʻa iāʻoe ka ike. Hiki iāʻoe ke noʻonoʻo pono. ʻAe!
No laila, manaʻoʻoe e loaʻa iāʻoe kekahi'āpana moena. ʻAʻole ia he mea nui, ke manaʻo neiʻoe he nui. Manaʻoʻoe e loaʻa ana iāʻoe kekahi kaomi-haʻahaʻa haʻahaʻa-ʻoʻoe nō ka nalowale i ke kaumaha. Hiki i ke kōkoi liʻiliʻi i loko o kāu kole keʻehaʻole, hiki anei? Malia paha, akā ...
Ua hoʻouna aku kekahi mea iāʻoe ma luna o kāu palena pono'ī pono'ī. ʻOiai, e loaʻa ana iāʻoe ke kuko, e hiamoe anaʻoe, e loaʻa ana iāʻoe ke kaumaha, a ke hele neiʻoe i loko o ka pōʻino weliweli e paʻakikī i kaʻaiʻana i nā'ūpiliʻai, ka make, a me kaʻaiʻana i nā kapi.
I kekahi manawaʻoi aku ka maʻalahi o ka hana, akā, he mea maʻamau ka waihoʻana i nāʻokoʻa he nui , i kekahi manawaʻikeʻole. Inā kū ia, hiki i ka manawa e kūʻai i kahi kūʻai a hoʻomaka paha i kahi, no ka halaʻana o kekahi mau lā, e wāwahi i ke kaʻina.
E hoʻomaha ana i ka hoʻolālā
Aia kahi ho'āʻo e haʻalele i ka hana i ka wā e kamaʻilio ai e pili ana i nā meaʻai haʻahaʻa-haʻahaʻa no ka mea he nui nā kānaka e hiki ke holomua i ka wā e noho ana i kahi kaʻawale. Eia naʻe, he mau kumu no ke kamaʻilio e pili ana i ka hoʻolālā i loko o ka hālāwai kūkākūkā ('ōleloʻiaʻo Atkins he "non-negotiable"):
- Hana i ka hoʻoikaika o ka insulin. ʻO kēia paha ma kahi o ka hopena o ka hoʻolālā hoʻokahi wale nō e kōkua i ka lehulehu e lilo i mau paona.
- He maikaʻi nāʻoihana no ko mākou kino ma nāʻano he nui.
- ʻOiai hiki iā mākou ke lilo i ka kaumaha ma kaʻai wale nō, i ka liʻiliʻi i kekahi manawa, hikiʻole iā mākou ke mālama i ka poho nuiʻole me ka hanaʻole.