Nā Polokalamu No Nā Meʻai Ola
He manaʻo kēia mau manaʻo no ka loaʻaʻana iāʻoe i kaʻai laka maikaʻi-haʻahaʻa. Hōʻalo i kēlā me kēia manawa i nā koi o ka lā piha no nā huaora (koe wale nō, i ka nui o nā manawa, ka huaʻa D,) nā minela (koe wale nō, ma kekahi mauʻano, ke kalo), a me ka fiber. Hiki lākou i waena o 20 a 50 grams o ka carb net (total carb minus fiber) a mai 1500 a 1700 calories.
Ināʻoe eʻai nui aku i nā calories akā makemakeʻoe e mālama pono i nā'ūpili, hoʻohui i ka protein a me ka momona. Ināʻoe eʻai hou aku i keʻano o kaʻakika, hoʻonui i nā huaʻainaʻole a me nā hua liʻiliʻi. E helu i kāu mau kinikini a loaʻa i ka "bang no ke kī" ma keʻano o nā meaʻai. No ka loaʻaʻana o nāʻano antioxidants, eʻai i nāʻano iʻa a me nā hua.
1 - Ke Kumu Kūkulu Kūikawā Loa Loa
Hōʻike kēia'eneke haʻahaʻa i nā kumuhana i loaʻa i ka wā e hana ana i kēia mau menus-he 30 a 40 kahe o nā'ōpona'aleʻa no ka maʻalahi o ka loaʻaʻana o nā meaʻai a pau. ʻO ka puka piha o kēia papa helu, ma ka 26 grams o nā pūnaewele net, he mau huameʻa a me nā minela like me ka mea i hōʻikeʻia ma luna. Aia kekahi huahana Atkins Induction ma 20 grams o ka carb net, akā,ʻaʻole i hana pono ia, nā mea noʻonoʻo. ʻO ka mea paʻakikī i ka papa 20-gramʻoi aku ka maʻalahi ma ka 30 a 40 mau papa no ka lā.
2 - HIgh-Protein, Kaomi-haʻahaʻa
ʻO kēiaʻano kiʻekiʻe-protein, low-carb menu ka mea e pono ai kaʻaiʻana o Atkins, kaʻaiʻana o South Beach, ka Meaʻai Manaʻo Puʻupuʻu, a me kaʻai Paleo. Hiki pinepineʻoe eʻike i ka'ōpala flax i nā manus no kēia mau meaʻai. ʻO kēia ke kumu o ka hoʻopihaʻia o ka flax me ka fiber a me nā meaʻai e like me omega-3 momona. ʻO kēia kīʻina kaʻai o ka flax e like me kahi'āpana o ke kīhāpai, akāʻikeʻoe ua hoʻohanaʻia ia i nā muffins haʻahaʻa, i ka palaoa pākeke, a me nā mea'ē aʻe.
3 - Pāʻani Ke Kai Loa MeʻAiʻoleʻAi
ʻO kēia lālani kiʻekiʻe-protein, low-carbʻaʻole pono e hoʻomākaukau i ka kuke aʻo ka meaʻai hoʻi i ka meaʻai awakea. ʻAʻole ponoʻoe i ka umauma uila. He maikaʻi ia no ka poʻe i makemakeʻole i ka kuke kuke, nele i ka manawa, aiʻole e pono ai ka loaʻaʻana o ka meaʻai i ka hele. ʻO kēia papa helu he 33 grams o ka carb net, a me 25 grams o ke fiber.
4 - Haʻawina Low-Carb no ka Phase One o ke Kai Waiʻuku Heʻe
Hoʻonohonohoʻia kēia papahana e kū like me ka Phase One o ka South Beach Diet akāʻoi ka hana ma kahi o nā papa haʻahaʻa haʻahaʻa. He 30 mau kaona o ka'eneʻeneʻa'eneʻona a hiki ke hoʻololi a maʻalahi. Eʻoluʻoluʻoe i ka frittata, ka mihū, ka mīpala mīpala palolo, a me ka moa moa. Ua hanaʻia ka'Āina Kuleana o South Beach e hoʻoemi i kāu mau pilikia pili i ka maʻi.
5 - Keʻano haʻahaʻa me ka'āpanaʻo Burrito
He mea maikaʻi kēia papahana no nā meaʻai haʻahaʻa haʻahaʻa-haʻahaʻa,ʻoiaiʻaʻole no ka Phase One o South Beach a me ke Kuʻuna Atkins. ia eʻoi aku ka palena o ke kūpona. He 45'enekene ka'eneka (he pono) ka waiʻalea a he 27 mau paona o ke fiber.
6 - menu maikaʻi-haʻahaʻa
He wahi maʻalahi loa kēia e koiʻole ai i ka kukeʻai koe wale no kaʻaina awakea,ʻo ia hoʻi kahi meaʻaiʻole fillet. Loaʻa iā ia he 49 grams o ka waiʻalulu a me 36 grams o ke fiber. ʻO kaʻaina kakahiaka heʻai me ka waiū, melon, a me nā nīpala. ʻO kāuʻai awakea he paʻakiki maikaʻi, aʻo kāu kīʻaha he ham a me ka'ōwili papaʻi.