Ma keʻano o nā mea make e pili ana i kā lākou mau pahuhopu, e lohi pinepineʻia nā mea kaumaha o ka kaumaha, me ka nui o kaʻakika i hoʻohuiʻia i ka meaʻai. Hōʻike nā kānaka a pau i ka nui o ka momona ka mea hiki keʻai me ka palekanaʻole. Kapaʻia kēia wahiʻo "Aduliko Equilibrium" Atkins (ACE).
Pehea e hana ai
ʻO ka papaʻekolu ka manawa e hoʻomau ai i kaʻai, eʻike i nā meaʻai e hiki ke ho'āla i nā meaʻai, pehea nāʻano o keʻano o keʻano o ka meaʻai, a me ka nui o ka mea,ʻo ka nui o ka waiwai o ka carbohydrate, e hiki ai i ka makemake, i ka waiwai kaumaha, a me nā hōʻailona'ē aʻe e makemakeʻoleʻia.
He meaʻono i ka hana a nā poʻeʻokoʻa i nā meaʻokoʻa. ʻO kekahi laʻana, hiki i kekahi ke hana maikaʻi me nā lohi,ʻoiaiʻo ka hua e lawe mai i nā kuko. ʻO ia ke kumu nui i kēia pae e hele mālie a nānā pono.
He mea eʻai ai
Hoʻopiliʻia ka'ōpeluʻo Carbohydrate, e like me ka Atkins Carbohydrate Ladder i hoʻokomoʻia i ka Phase Two. Hoʻonuiʻia ka 10 grams o ka carb i kēlā lā i kēia lā, aiʻole he 20-30 gram) ka "mālama" iʻelua aʻekolu manawa o ka pule.
Nā hōʻailona o nā meaʻai e hoʻonui ai i ka manawa o ke Kūʻana:
Manaʻoʻo ia i loko o ka Phase Two ua hoʻohuiʻoe i nā meaʻai mai nā "Nīmu a me nā Lina" a me nā "Berries a me Melons" nā piʻi o ke ahulauʻo Atkins, hiki iāʻoe ke hoʻonui i ka nui o ia mau meaʻai a iʻole e neʻe i nā'ōpena hou:
Legumes : e hoʻonui i ka 1/3 kapu kīʻaha e like me nā lelo , nā pīniʻeleʻele, aiʻole ka moa
Nā hua'ē aʻe : e like me ka pika me ka plum , kaʻaila a me ka hapalua o ka'ōlaʻi , aiʻole ka'ōpili kani
Nā lāʻauʻai hoʻolālā : e like me ka hapalua o kaʻualaʻuala, 1/3 kapu o ka kānana kalo , aiʻole 3/4 kapu o nā beets sliced.
Kaʻohiʻeha : hapa hapalua o ka palaoa aʻoi aʻe ma kahi o 20 grams o ka carb net, pēlāʻoe e hele maʻalahi ai. E noʻonoʻo e hana i kahi sāladai me ka 1/4 kapu o ka quinoa kīnaki a iʻole ka laiki laiki i kāpīpīʻia iʻole, aiʻole inā makemakeʻoe i kekahi'ōpala wela, 3 punetēpu o ka lālāʻalani kahi a hiki i ka hapalua o ke kīʻaha a he 10 mau grams o ka carb net.
Length Length
Pono e hoʻokuʻu haʻahaʻa ke kaumaha - Hoʻomanaʻoʻo Atkins i ka 2-3 mau mahina no ka liloʻana i nā paona he 10 mau loa a pēlā paha. He nui ka poʻe iʻike i ka nalowaleʻana o lākou - e pili ana i kahi paona ma ka mahina - ma kēia māhele.
Nā Hoʻolālā Kūʻokoʻa
1) No kaʻikeʻana i ka nui o ka waiʻahu hiki keʻaiʻia me ka loaʻaʻole o ke kaumaha. (Atkins Carbohydrate Equilibrium - ACE)
2) E hoʻonui i ka kaumaha i ka pahuhopu.
3) E aʻo i ka pehea e mālama ai i ke kaumaha ma ka hoʻohanaʻana i ke kiʻi o Atkins.
Nā menus
ʻO nā mea a pau e pili ana i ka nui a me nāʻano o nā meaʻai iʻaiʻia i kēlā me kēia wiki. He mau menusona kēia ma nāʻano momona o nā'ōpopo i Atkins no Life a me The New Atkins no New New .
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