Loaʻa i kahiʻoihana maʻamau i loaʻa ka loea. Kapaʻiaʻo ia kaʻaiʻai hoʻokahi a ua lilo ia i hoʻokahi o nā meaʻai nui i huli ma ka pūnaewele. Inā ua loheʻoe i ia mea, ua heluhelu paha pahaʻoe i nā kuleana e hiki ke alakaʻi i ka pohō hikiʻole a maʻalahi. Akā naʻe,ʻaʻole i kauʻia nā koi ma kaʻikeʻikeʻepekema a aia nā kumu kūpono e pale ai i kēia polokalamu pili.
He aha ka Mono Diet?
Ke hahaiʻoe i kahiʻai hoʻokahi eʻai waleʻoe i hoʻokahi meaʻai no nā lā he nui wale a iʻole he mau wiki a hiki i kou pale i kāu pahu. Aia nāʻano likeʻole o nā meaʻai hoʻokahi. Aia kekahi pāʻina banana, hoʻokahi meaʻaiʻai hoʻokahi, hoʻokahiʻai meaʻai, hoʻokahi meaʻai pālua, aʻo ka mea kaulana loa:ʻo kaʻai pākiko keʻokeʻo.
ʻOiai paha he mea hoʻonanea eʻai wale i kahi wale no ka baleka no nā lā aiʻole he mau pule,ʻo ka meaʻai ke koʻikoʻi nui. Me kāu e noʻonoʻo ai, loaʻa nā hopena maikaʻi koʻikoʻi ināʻaʻoleʻoe eʻai i nā meaʻai likeʻole e hoʻolako i kou kino me nā meaʻai nui. Ua aʻo nā meaʻai i nā meaʻai a me nā meaʻai i ka'ōleloʻAmelika Hui PūʻIa a me nā'āina'ē i nā meaʻai a ka meaʻai e hiki paha iā lākou keʻike i ka luhi , ka emiʻana o ka make , ka pōʻino, a me ka naloʻana o kaʻiʻo.
No ke aha e hele ai kekahi i ka meaʻai hoʻokahi? Aia kekahi mau kumu kumuʻelua i hoʻohuli i ka papahana i kekahi poʻe:
ʻO ka Loss Nui Loa
E like me kāu e noʻonoʻo ai, i ka manawa eʻai aiʻoe i hoʻokahi wale nō meaʻai, laweʻia kāu i ka caloric plummets. ʻOiai inā eʻaiʻoe i kahi meaʻai kalo kalo, e like me ka makalekale , eʻai pahaʻoe i ka mea iki a e hoʻemi iki i ka ike i ka lā. Eʻike pahaʻoe i ka makeʻana o ka wai wikiwiki a emi iho ka bloating ka hopena. A no ka lilo o ka puʻupuʻu muscle hiki paha iāʻoe keʻoluʻolu.
Akā,ʻaʻole i pōkole kēia mau hopena hopena. ʻOiaiʻo ka meaʻai o ka meaʻai e'ōlelo ana e kōkua ka polokalamu i ka paleʻana i ka makemake,ʻo ka mea i ho'āʻo e hōʻole i kaʻaiʻana i nā meaʻai,ʻikeʻo ia e makemake nui mākou i nā meaʻai e hikiʻole iā mākou ke loaʻa.
Uaʻike nā meaʻimi noiʻi waiwai i nā makahiki he nui i kaʻokiʻana i ka hoʻihoʻiʻana i nā calorie e hiki ke alakaʻi i nā hana hoʻopaʻi, e like me kaʻaiʻana. ʻOiai ua loaʻa hou nā hōʻike hou e hōʻike ana i nā palena o ka calo nui i hiki ke pale i kaʻaiʻana, ua mālamaʻia kēlā mau hana ma luna o nā mea nui ma nā polokalamu kula i mālamaʻia e nā mea e hoʻomanaʻo ana i ko lākou mau meaʻai.
ʻO ka laina lalo? Inā pahaʻoe eʻike i nā hopena hopena o nā kaumaha pōkole, ponoʻole nā hualoaʻa. Loaʻa paha iāʻoe ka ukana kaumaha a hiki paha i kekahi mau pale kālā.
Keʻano maʻalahi
ʻO kahi kumu'ē aʻe e hoʻopiʻi ai i ka meaʻai hoʻokahi ka mea maʻalahi. ʻO ka hapa nui o nā polokalamu paʻakikī maoli e ponoʻoe e helu i nā calories, nā kaulike macronutrients, hahai i kahi papaʻaiʻai, a me ke nānāʻana i nā nui. Me nā meaʻai hoʻokahi, kūʻai ka kūʻaiʻana a me ka hoʻolālā meaʻai (he mea maʻalahi paha ia no ka mea hoʻokahi wale nō kāuʻai eʻai nei.
Akā,ʻaʻole hiki ke maʻalahi ka pōloli. ʻO kaʻoiaʻiʻo, hiki iā ia ke hoʻoikaika i kou ola.
Ua hōʻike nāʻano holoholona a me nā haʻawina kanaka e hōʻike ana i ka hoʻonele nuiʻana i kāu i ka caloric e hoʻonui i ka pilikia. A ma kahi o nā noiʻi, uaʻike nā mea noiʻi eʻike paha nā wāhine'ōpio i ka hōʻehaʻole i ko lākou kino ma muli o ka maʻi nui.
ʻO ka hopena,ʻo ka nui o kāu ikehu eʻimi i ka ihu me kaʻole pono o ka meaʻai. Ke hoʻohuiʻoe i ka mea hoʻonāwaliwali, ke kaumaha, a me ke kinoʻole o ke kino,ʻo ka heleʻana i kahiʻai hoʻokahiʻaʻole i maʻalahi a maʻalahi paha.
4 Nānā Ola Loa i ka Mono Diet
Ināʻoe e noʻonoʻo ana i ka meaʻai hoʻokahi no ka poho kaumaha, mai manaʻoʻiʻoʻoe i ka hype āu eʻike nei ma ka pūnaewele. ʻAʻohe puka olakino o ka papahana eʻike neiʻoe i nā blogs a me nā wikiō.
Pono kou kino i ka meaʻai e pono ai ke hana pono.
Eia nō naʻe, he mauʻano e hiki ai ke hoʻoikaika i kahi alalahi o ka loli kaumaha ma o ka nānāʻana i kahi meaʻai aiʻole meaʻai. E ho'āʻo i kekahi o kēia mau huakaʻi "mono" maikaʻi e pili ana i kaʻaiʻai.
- ʻO kaʻai kau hoʻokahi. E koho i kahiʻai ponoʻole a hoʻopau i kāuʻai. Eia kekahi laʻana, inā eʻai mauʻoe i ka hauʻopa ma hope o kaʻaina awakea, e hoʻokuʻu i kahi kānana no hoʻokahi pule aʻike i kouʻano. ʻO kaʻokiʻana i kahi pola o ka ice cream hiki keʻoki i 300-500 calories i kēlā lā i kēia lā, e hiki ai i ka hapalua o ka paona kaumaha o ka hapalua a hoʻokahi paona i kēlā me kēia pule.
- ʻO kaʻaiʻai hoʻokahi. E hoʻokuʻu i nā meaʻai, nā lole a me nā loloa'ē aʻe, nā momona momona mai kāu pāpale mai i kēlā me kēlā me kēia'āpana o kāu pāʻani hoʻokahi meaʻai maʻalahi. No laila, ma kahi o kaʻaiʻana i ka moa me ka bale bake, kahi pīlaʻi i kāpīʻia me ka waiū, a me ka broccoli i hoʻopihaʻia me ka paʻakai,ʻai waleʻoe i ka moa palapalapa, ka'ailala a me ka broccoli paila. He ala maikaʻi kēia e hoʻopau ai i kāu mau meaʻono eʻono i nā meaʻai meaʻai kūlohelohe me ka nui o nā calorie.
- ʻO ka meaʻai hoʻokahi-hydration. Eʻoki i nā mea inuʻona, ka waiʻona, a me nā mea inu hoʻonā kalo. E inu wale i ka wai no ka make wai. Pono nā kino i keʻano o nā meaʻai no ke olakino maikaʻi, akā, ʻaʻole pono ka nui o nā mea inu. Inā inu mauʻoe i ka sodas, kaʻono, ka wai, a me ka waiʻona lama, hiki iāʻoe keʻoki i ka 500-1000 calories i kēlā me kēia lā me kēia hana e lilo iʻelua paona i kēlā me kēia pule.
- ʻO ka meaʻai hoʻokahi. E koho i kahiʻai ponoʻole a hoʻololi iā ia me ka hua'ōlelo maikaʻi. Ināʻoe eʻai i nā meaʻai me kāu sanwiti i ka manawa awakea, e kāʻili i kahi kāpena kākātika ma kahi. Ke hoʻomaka neiʻoe i kou lā me kahi danish a bagel paha? E koho i kahi hua hoʻokahi o ka palaoaʻokoʻa. Inā makemakeʻoe e kauʻana i ka waiū ma kāu meaʻahaʻaina, koho i ka avocado, kahi momona maikaʻi. Ma ka kohoʻana i nā meaʻai i ka meaʻai i ka meaʻai,ʻike pahaʻoe ua makemakeʻole kou kino i ka meaʻona liʻiliʻi a ua makemakeʻo ia i nā meaʻai a lōʻihi no ka manawa lōʻihi.
ʻO kahi hua'ōlelo mai
Hiki paha i ka meaʻai hoʻokahi keʻano wikiwiki a maʻalahi i ke kaumaha o ke kaumaha, akā, inā hōʻoleʻoe i kou kino i ka pono e pono ai, hanaʻoe i nā pilikiaʻoi aʻe ma mua o kāu hoʻoponopono. ʻO ka hoʻonohonohoʻana i kahi papahana pohō maikaʻi e lawe ai i ka manawa a me ka ikaika, akā, he kūpono kūpono. Hiki iāʻoe keʻoluʻolu, e nānā maikaʻi, ae hauʻoli i ka hoʻonuiʻana i ka hilinaʻi o ke kino inā eʻaiʻoe i ka meaʻai a me ka hoʻomehana e lilo i ka kaumaha.
> Kālā:
> Pankevich DE, Keegarden SL, Hedin AD, Jensen CL, Bale TL. ʻO ke kāohiʻana o Caloric e aʻo i nā alaleʻa a me nā alanui o ka hui a me ka hoʻolahaʻana i kaʻaiʻana. ʻO ka Journal of neuroscience: ka puke pai no ka Society for Neuroscience . 2010; 30 (48): 16399-16407.
> Redman LM, Ravussin E. Caloric Kaohiʻana i nā Kānaka: Impact on Physical, Psychological and Behavioral Results. Nā Antioxidants & Hōʻailona hōʻailona . 2011; 14 (2): 275-287.
> Schaumberg Katherine, Anderson Drew. Kaohi a me ka lilo o ke kaumaha no kaʻaiʻana i nā maʻi. Nā meaʻai. Volume 23, Kekemapa 2016, Pages 97-103
> Schaumberg, K., Anderson, DA, Anderson, LM, Reilly, EE a me Gorrell, S. (2016), Kaohi keʻakeʻa: he aha ka pilikia? ʻO kahi hōʻike o ka pilina ma waena o ka hoʻomaluʻana i ka meaʻai, keʻano o ke kaumaha a me ka uluʻana i nā meaʻai. ʻO ka nui o ka mea nui, 6: 89-100.
> Tomiyama AJ, Mann T, Vinas D, Hōʻaikai JM, DeJager J, Taylor SE. Hoʻonuiʻo Keleona Kalo ma lalo o Cortisol. Nā lāʻau lapaʻau . 2010; 72 (4): 357-364. ia: 10.1097 / PSY.0b013e3181d9523c.