Pehea eʻai ai i nā kaʻa liʻiliʻi ma ka mokulele a me nā huakaʻi kaʻa
Ke hele nei i kahi iʻikeʻia aʻikeʻoleʻia paha? E hopohopo paha e pilikia ana pahaʻoe i kahiʻaiʻai haʻahaʻa-ʻole? Mai makaʻu. Mālama kēia Guide Paʻa Loa-Carb iāʻoe e leʻaleʻa ke hele.
No ke aha iʻoi aku ka maikaʻi loa e noho haʻahaʻa
ʻOkoʻa kaʻai liʻiliʻi heʻano likeʻole ia mai nāʻano'ē aʻe eʻai ai. Ke hana neiʻoe me kou kino e hoʻololi i keʻano o ka hoʻohanaʻana i ka meaʻai, a me kāu pūnaehana makemake.
Inā hoʻomaha kāu hōʻoluʻolu i ka hoʻomaha mai kaʻaiʻana mai i kahi haʻahaʻa loloa, e hoʻomaopopoʻoe i ka hoʻohuliʻia o kāu hana. E hoʻomaka pahaʻoe i ka loaʻa houʻana i ka meaʻai, kahi e hoʻomaka ai i kahi pōʻai e paʻakikī e uhaʻi. Hiki paha iāʻoe ka emi iki o ka ikaika, a me ka noʻonoʻoʻana, a me nā mea i koe. E hoʻomanaʻo i keʻano o kou manaʻo ma mua o ke kaʻa haʻahaʻa? ʻAʻole makemakeʻoe e hoʻomaka hou.
E hoʻolālā i kāu papahana
ʻOiaiʻo ka hoʻiʻana i kaʻai lohi nui he manaʻo maikaʻiʻole ia, hiki iāʻoe ke palekana me ka "palekana," ma lalo iki, ināʻoe e koho. ʻO kekahi mau ala hiki ke komo i kēia mau mea:
- E hoʻonui i kou laweʻana i ka huakoki i nā lā a pau i kahi i kaumahaʻole aiʻoe i ka kaumaha, akā,ʻaʻoleʻoe e loaʻa. ʻO Atkins kēia māhele o "Carbohydrate Equilibrium." Ma kekahiʻano'ē aʻe, hiki iāʻoe ke neʻe i kahi papa mālama no ka manawa lōʻihi. Akā, e makaʻala e nānā i kāu mau makemake a me kou manaʻo. Ināʻikeʻoe iāʻoe iho me nā koi eʻai ināʻaʻoleʻoe e pōloli, STOP aʻokiʻoki i nā pahu.
- Hoʻohui i hoʻokahi aʻelua mau lawelawe o ka waiʻahu i kēlā lā i kēia lā i ka mea āu eʻai nei. No laila, hiki iāʻoe ke lohe i ka pepeiao o ka palaoa ma kahi o ka paila a me kahi hua liʻiliʻi o ka pālalamu'Āla. Akāʻike i kou palena.
- E hoʻoholo iʻelua manawa aʻekolu paha i ka manawa hoʻomaha, eʻaiʻoe i kahiʻai aiʻole e mālama kahi kahi āu e hopohopoʻole ai no nā'ōpala. (ʻAʻole kēia i keʻano "e hoʻolima iāʻoe iho me nā kaomi a hiki i ka hikiʻole iāʻoe ke komo hou i loko" - eʻai pono i kaʻaiʻana a hiki i ka hoʻopihaʻanaʻoe i ke kulekele maʻamau ma ka nui.) E hōʻoia i kēia mau manawa he 3 mau lā. ʻO ke koena o ka manawa, e hoʻomau i kāu hana mau. No ka hapanui o nā kānaka,ʻaʻole e hoʻokuʻu nuiʻia kahi kino nui o ka pāpaʻi i ko lākou kino (ʻoiai he mau hopena maikaʻiʻole ka hopena e kapaʻia e kekahi poʻe he "carb hangover"), akāʻo kekahi i ka lālani. Mai paʻi i kou luhi.
- ʻO koʻuʻano pono'ī like. Kūleʻa wau i kaʻu mau haʻahaʻa haʻahaʻa-haʻahaʻa, akā i ka manawa e hōʻea ai kekahi manawa e ho'āʻo i kahiʻai hou a iʻole kekahi mea i loaʻaʻole iaʻu ka manawa eʻai ai, e loaʻa iaʻu kahi hapaʻuʻuku.
ʻIke i keʻano e hele ai i kahi home
- Hoʻopili i kāu mau noʻonoʻo no kaʻaina kai.
- E hoʻopaʻa i nā mea kanuʻole a me nā meaʻai.
- Ināʻoe e pāʻina i nā meaʻai-pākīkē i kaʻohana, mai ho'āʻo e wehewehe i kāuʻai iā lākou (no ke aha e kono ai i kahi pane?), Akā e kūpaʻa, aʻike i kou manaʻo pono'ī. Ma mua o ka manawa, i ka nānāʻana iāʻAnakē Mildred a hana i nā laina e like me: "He nānā nui, akā, uaʻike wauʻaʻoleʻai nā meaʻai mākino." "Ua'ōlelo mai kaʻu kauka e hele au mai ke kō, Hiki iaʻu ke lilo i ka maʻi dia. "" Auwe, he mea kupanaha kēlāʻano, akāʻaʻole hiki iaʻu keʻai hou i kaʻai hou ma hope o kēlā meaʻaiʻono. "" He mea kupaianaha kēia moa me ka māla . Hiki iaʻu ke hoʻomākaukau? ""'ĀINA,ʻaʻohe hoʻomaikaʻi. "
E lawe mai i kāu huakaʻi hele
Inā heleʻoe ma kahi huakaʻi kaʻa, hiki ke maʻalahi i ka nui o kāu mau mea pāʻani liʻiliʻi loa i loko o ka mea māmā. Hoʻohui i nā'ōpala momona a me nāʻaila liʻiliʻi, nā meaʻai, a me nā meaʻai, nā pahu o ka saladi, nā huaʻupu pa'ū (aiʻole nā hua huahua ), nā hua liʻiliʻi hou -carb , a me nā mea inu ponoʻole i ka calorie.
Kōkuhi: Inā holo ma ka lewa a laila e hoʻolimalima i ke kaʻa, kūʻai i ka mea kūʻai maʻalahiʻole i ka wā e hiki aiʻoe i kāu huakaʻi.
A laila, poʻo
no ke kūʻai hale kūʻai.
Ināʻoe e lele ana, heʻelua mea nui e mālama i kāu meaʻai. Hiki iāʻoe ke hoʻopoina loa i kaʻaiʻana i nā meaʻai kupono i nā papa i kēia mau lā. Ma kaʻoiʻana o nā moku'āina (US) (nā mea aʻu iʻike ai me),ʻo ka meaʻai wale nō i loaʻa i ka wā e kauʻia neiʻoe heʻaha mele. No laila pehea e hana ai? Inā pōkole ka huakaʻi, hiki iāʻoe keʻai wale i mua o kou hele, akāʻo ka hapa nui o ka manawa e pono aiʻoe e lawe i kekahi mea meʻoe. He mea maikaʻi loa ke lawe mai mai ka home mai. Akāʻo kaʻoihanaʻoihana mokuleleʻoi aʻe he manawa kēia i ka palaoa, a i kekahi manawa haʻahaʻa haʻahaʻa-haʻahaʻa a me nā koho'ē aʻe e lawe i ka moku meʻoe.
Kōkua: Hoʻopili i ka meaʻoluʻolu i ka wai inu, he 12-pa ai ka mea inu wai inu i kahiʻeke.
Kāu pahuhopu pilikia loa kāu pahu
Ua lōʻihi ka mokulele. Eʻikeʻoe i kou pilinaʻana inā haʻaleleʻoe i kahi mea eʻai ai. He aha e hana? Ke hele i kahi home ALWAYS loaʻa kahi pahu kiʻi pahu kiʻi liʻiliʻi. Hiki iā ia ke maʻalahi me keʻeke o nā huapalapala i loko o kāu pēke a iʻole kekahi mea hou. Pono e komo i loko o nā meaʻai non-diabble-low-carb e like me:
- ʻO ka pale pale (akā e kiaʻi no nā mea hoʻonāukiuki e like me ka maltitol , a e nānā i nā helu hua'ōlelo ma nā kī)
- Ka meaʻai, nāʻanoʻano, aiʻole ka haʻahaʻa ala-haʻahaʻa
- ʻO Jerky
- Pākīʻai
- Hoʻopomo ka paila ma loko o ke kofe a meaʻaiʻai paha
- Hoʻohui i nā pūkākā pepa a iʻole nā kī liʻiliʻi (akāʻaʻole paha i ka holoʻana o ka lehulehu!)
- Pākī
- Hoʻolahalaha nā mea kanu e like me ke kaloka a me ka hoʻopuniʻole no kekahi lā a pēlā paha
- Nā kahi liʻiliʻi liʻiliʻi e like me "Mini-Bel".
- ʻO ka'ōpala huapalapala no kaʻai hou a me ka fiber. Haʻawe pū me ia i ka yogurt, ka nihi, a me nā mea'ē aʻe, hiki iāʻoe ke hoʻohui i ka wai wela i ia e hana i kaʻai i ka hōkele kakahiaka hōkū. I kekahi manawa, aia nō i ka wai pīnī pēpē e hoʻopili i ia. (ʻO ka meaʻono a me ke kui o ka paʻakai he mau hōʻailona maikaʻi.)
ʻO nā mea a pau āu e hana nei, mai hoʻokaumaha i kāu meaʻai a hoʻopoinaʻoe i kahi manawa nui.