E aʻo i ka mea eʻai ai a me ka mea eʻole eʻai i ka papa mua o Atkins
ʻO ka māhele mua o ka papahana Atkins, iʻikeʻiaʻo ka papa hoʻokomo, ua hoʻohālikelikeʻia e lele-hoʻomaka i kāu pohō kaumaha a hoʻonui i kāu'āpana puhi kuni. Hiki iāʻoe keʻokiʻoki i kāu mau waiʻahu i 20 grams i ke lā a loaʻa ka nui o kāu mau calorie mai ka momona a me ka protein. E aʻo i ka mea eʻaeʻia ai ka meaʻai a me nā mea i kauʻia i kēia wā.
ʻO ka hoʻomakaʻana o ka papahana Atkins
ʻO ka'ōkuhi ka palenaʻoi loa loa o kaʻai o Atkins .
Hanaʻia kēia māhele e hoʻoikaika i ke kino e hoʻohuli ai mai ka hoʻohanaʻana i nā'ōpolima no ka ikaika i ka hoʻohanaʻana i ka momona. Aia ka papa inoa o nā meaʻaina e ponoʻole e hoʻokaʻawaleʻia mai, akā,ʻaʻole hapa ka hapa o nā meaʻai. ʻO kēia ka manawa o ka pohō o ke kaumaha . Akā naʻe,ʻaʻole hiki ke maʻalahi ka loiloi no ka lawaʻana o nā meaʻai i loaʻa i kēia wā. Hoʻomoʻaʻia nā meaʻai i nā kinaika, nā huaʻai, ka lihi, a me nā mea momona a me nāʻaila. No nā meaʻai me nā'ōpelu'aleʻa, e palena anaʻoe i ka nui o ka waihona i 20 grams o nā pūnaewele net .
Nā Meaʻai Paʻa
ʻO ka hapa nuiʻole o nā mea kanuʻole a me nā meaʻaiʻole i mālamaʻia , e like me kaʻiʻo, ka iʻa, ka iʻa, a me nā hua manu, he iki aʻaʻoleʻole he huapona. Hāʻawiʻiaʻoe eʻai wale.
Aia kekahi mau kapu:
- Hoʻomaʻaʻiaʻo Bacon, ham, a me nā meaʻai'ē aʻe e ola i ka lōʻihi o ka hanaʻoleʻia me ke kō. ʻO ka maikaʻiʻole o nā meaʻai me ka momona.
- Aia kekahi māhele shellfish i ka palena, e like me nā mīkini a me nā'ōpū, a heʻoi aʻe ke kiʻekiʻe ma nā pahu.
- ʻAʻole hiki ke pāpāʻia ka pāpaʻi hōʻole a iʻole ka lawaiʻa.
ʻO nā meaʻai
ʻO ka nui o nā huapiʻa i kaʻai o Atkins mai nā huaʻai . He mea nui ia eʻike i ka heluʻana o ka momona o ka huaʻai āu eʻai nei. Heʻumikumamālua i ka 15 mau lā i kēlā lā (ʻaʻole helu helu ) e hele mai mai nā lau.
ʻO nā huaʻaiʻaʻole i'āponoʻia ma ka papahana hoʻolālā Atkins e komo pū me ka palaoa, kaʻuala, ka'ōmaʻomaʻo (English) Peas, a me nā mea kanuʻono a me nā mea kanu.
ʻO ka mea kanu a me ka palaoa
ʻO ka hapa nui o nāʻai he emi ka liʻiliʻi o kaʻehu o ka waihā i kēlā a me kēia'onike, akā e nānā pololei i nā inoa, e like me ka nuiʻana o kekahi.
E hahai i kēia mau kulekele no nā meaʻai a me nā mea laʻa.
- ʻO kaʻaiʻana o Atkins he 3 a 4 mau ounona o ka hīpī momona piha (e like me ka hīniuma) i kēlā lā i kēia lā i ka wā o ka hoʻokomoʻana.
- ʻAʻole hiki i ka puaʻa liʻiliʻi, ka lihiʻai, aiʻole nā meaʻai'ē aʻe paha.
- ʻAʻole iʻaeʻia ka Milk i ka papa hoʻokomo.
- Hāʻawiʻia kahi mea momona a māmā paha.
ʻO ka momona a me ka hinu
Hoʻokomoʻia nā kānaka e hoʻomaka i ka papahanaʻai Atkins e ho'āʻo e hana i kahiʻano momona o kaʻai. Kūpono ka momona momona i ka holomua o kaʻai. Kūkā ka papa o Atkins i kaʻaiʻana i ke koena o nā mea momona maoli aʻaiʻole i nā momona .
E hahai i kēia mau kulekele no nā momona a me nāʻaila:
- Eʻai i ka nui o nā iʻa iʻa'eleʻa a me nā meaʻai'ē aʻe i loko o ka omega-3ʻonika momona (Ināʻoe e hāpai, eʻike i nā kulekele FDA e pili ana i ka iʻa).
- ʻO kaʻailaʻo Olive ,ʻo ka mea ponoʻole i ka poʻe i kapa inoaʻia he wahine puʻupaʻa a iʻole ka wahine'ē aʻe, pono e hoʻokūkalaʻia i kāu papa hanaʻai.
- ʻO nā mea i makemakeʻia no ka hamo-paʻina, canola, ka pīnaki, a me kaʻaila kapi, keʻole inā uaʻomiʻia kaʻili.
- E hōʻalo i ka kānana, ka soy, kaʻaluʻalu, a me ka huihuʻuʻie kai ma ka liʻiliʻi wale nō, a ināʻole i wela. Loaʻa ka nui o nā omega-6 momona polyunsaturated . Hanaʻia nāʻaila i kāomiʻia aʻehā paha.
- Ke kohoʻana i ka mayonnaise, koho i ka mayonnaise momona momona mau loa, e hoʻohana pono i nā kulekele i luna no nāʻano o nāʻaila i hoʻohanaʻia.
- Hoʻohana nā kulekele hoʻokahi i nā pāpale saladi . E hōʻoia i nā lepili e like me ka mea i hoʻonāʻia me nā mea hua.
- ʻO ka paila a me nā kumu momona momona, e like me kaʻaila niu, ua'āponoʻia akā pono e kaulikeʻia e nā mea momona'ē aʻe.
- E hoʻohana wale i ka margarineʻaʻohe ona momona.
Nā mea inu
ʻO ka wai ka meaʻai nui loa. Kūkā ka papa o Atkins iāʻoe e inu iʻehā mau aniani (8 'auneke wai) i kēlā me kēia lā. Inā pōloliʻoe aʻaʻole hiki ke manawaʻai, e inu mua i ka wai e like me ka make wai. ʻO ka wai wai wai a me ka wai kalapona me ka flavoring kī liʻiliʻi e'āponoʻia.
E hahai i kēia mau hoʻoinu wai:
- Mai inuʻoe i ka mea inu me ke kō i loko, e like me ke kō maoli i loko o wai aiʻole cider.
- ʻO nā lāʻauʻaila, kaʻaina kalo, a me ke kalo i kōʻoleʻia, he mau koho maikaʻi.
- Hiki i kekahi poʻe ke hele aku me ka inu meaʻai , akā, ponoʻoe e hoʻokolohua eʻike i ka hopena o ka makemake a ho'ēmi paha i kāu pohō kaumaha.
- Hoʻonaniʻia kaʻaiʻono me Splenda (sucralose).
- ʻO nā lāpili māmā keʻano haʻahaʻa loa i nā kaomi (akā, e like me nā manawa a pau, heluhelu i nā lepili).
Hāʻawiʻia nā meaʻai
Kūʻaiʻia kekahi meaʻai me nā liʻiliʻi liʻiliʻi. Pono pono e helu i nā'ūpili aʻike pono i ka nui o nā 'āpau i ka lā i lalo o 20 mg. Hoʻonoʻia kēia mau mea:
- 2 i 3 punetēpō o ka lemona a iʻole ka lime wai (ʻo kēia wale nō ka huaʻai)
- 2 i 3 punetēpō o ka mea kaumaha a he 1 'auneke o ka mīmī
- 10 a 20 mauʻoliva
- ʻO Half o kahi liʻiliʻi loa
- ʻO nā meaʻai kūpono i ka mālamaʻia-carb, e like me ka meaʻawaʻawa palapopo
Paʻi Hou
Hōʻike ka papa o Atkins i ka psyllium (ka mea nui i ka Metamucil a me nā mea hoʻopiha'ē aʻe) a me ka palaoa'ōmaʻa no ka nui o ka fiber. Hiki ke kāohi i ka constipation i kēia manawa.
ʻO nā mea kōkua
ʻO ka mea makemake i keake no kaʻaiʻana o Atkinsʻo Splenda (sucralose). Hoʻokipaʻia nā mea liʻiliʻi o Sweet'N Low (sahar). E hoʻomaopopo i nā pāpale powred o kēia mau meaʻalani i hoʻonui i kahi mau huakai, kahi 1 gram ma kēlā pākeke. Hiki iāʻoe ke loaʻa nā kumu wai (no carb) o Splenda .
Hoʻopiʻiʻia nā meaʻai ma ka pahu hanaʻo Atkins
Nui nā meaʻai i pāpāʻia loa no ka mea ua hūnā kēia mau mea i nā meaʻono a me nā'ōpona'aleʻa:
- ʻO ka palaoa a me nā mea i hanaʻia me ka palaoa a me ka palaoa āpau paha e like me kaʻai, ka keke, nā pīkī, a me nā meaʻai.
- ʻO kēlā me kēiaʻai e hoʻopiliʻia i nā hua sukokū, kahi i loaʻa ma ka hapanui o nā mea i hanaʻia.
- Nā hua a me nā mea hua
- ʻO kekahi mea hana puaʻa e like me ka waiū, ka liʻi pua, a me nā momona momonaʻole aiʻole nā momona momona
- ʻO nā meaʻai hoʻolālā e like me kaʻuala, beets, a me ka palaoa
- Legumes like beans and peas
- Hāʻawi i nā meli, kahi pinepine i nā mea hou
- ʻO ka mea inu wai
- ʻAi
He aha nā meaʻai e hiki ke hoʻohuiʻia ma hope o ka hōʻailona?
I ka papaʻelua, i hoʻomaka muaʻia i ka hebedomaʻekolu, hiki iāʻoe ke neʻe ma mua o nā meaʻai i nā meaʻai'ē aʻe, e like me nā nati, nāʻanoʻano, a me nā hua. Hiki ke hoʻohuiʻia kēia mau meaʻai:
- Nūnā e like me nā'alemona, nā'ōpala, a me nā pistachios.
- Berries, canloloupe, a me ka melonie meli
- Milk, yogurt, a me nā hulu puaʻa hou e like me ka puaʻa a me ka ricotta
- Nāʻano e like me nā hua'ōleʻa
- ʻO nā meaʻai i kākauʻia ma ke kūlaʻiʻo Carchydrate
- ʻO nā meaʻai likeʻole i ka waiu niu, nā mea i hoʻonaniʻoleʻia e like me ka waiu niu, ka mea i hoʻonoeʻoleʻia a me ka waiūmona almond, ka nūnaki korataki , kekahi mela, a me nā meaʻai'ē aʻe
- ʻOi
- ʻO ka'ōmato
Hoʻomākaukauʻana i kāu pila
No ka hoʻohaʻahaʻaʻana i ka ho'āʻo, makemakeʻoe e wehe i nā meaʻai mai kou hale iʻaeʻoleʻia ma ka papa o Atkins. Ināʻo kēia ka hihia, e noʻonoʻo e hoʻoponopono i kāu pakuhi a me ka pahu friʻai me nā meaʻai e hiki ai iāʻoe keʻai ma kahi meaʻai maʻamau.
Length of Phase One of the Atkins Diet
Pono e hala nā hebedomaʻelua. Hiki ke hoʻomau ke hoʻomau i nā kelepona inā makemake lākou, e like me ka lōʻihi o ka loliʻana o ka loli, a inā he nui ko lākou kaumaha e lilo.
Nā Leʻa o ka hoʻokūkū
- No ka laweʻana i kahi ketosisʻai maikaʻi, kahi kahi momona o ka mea momona o ke kino. I loko o kēia pūʻulu momona ka momona i kapaʻia he mau ketones hōʻike i loko o ka mimi a hiki keʻikeʻia me Ketostix. Makemakeʻo Atkins e hoʻohana i ka hōʻailona i hōʻailona e hoʻohana nei nā kānaka i ka momona no ka ikehu. Ke noho nei nā kānaka i loko o kahi kīpēmo, makemake ko lākou makemake e ho'ēmi.
- No ka hoʻoikaika i ke koko a me nā hōʻailona e hiki mai ana mai ke koko kokoʻole, e like me ka luhi, ka loli o ka naʻau, a me ka "fog o ka lolo." E hoʻemi paha i ka meaʻai.
- Ka hopena paʻakikī paʻakikī. Hiki i nā kānaka ke hoʻonui i ka hoʻonuiʻana i kaʻikeʻana i ka nui o ka helu i ka paʻamau.
Nā Hua o Dietary Ketosis ma Atkins Diet
Ke hāʻawiʻoleʻia ke kino i ka'ōpona'akihi e lilo i ka ikehu no nāʻoihana kino, e hoʻohana i ka momona a me ka protein i loaʻa ma o kaʻaiʻana o Atkins. ʻO ke kī i kahi kumu'ē aʻe o ka ike e hoʻopili i kou kino. Hiki i nā kānaka ke hana i ka kote e pili ana i kaʻai o Atkins a iʻole nā mea haʻahaʻa haʻahaʻa-haʻahaʻa paha ke loaʻa i ka hanu o ka naʻau, ka constipation, ka hanuʻino (no ka loaʻaʻana o nā ketones i hoʻokuʻuʻia mai ka maʻi mai), nā maka'āinana, nausea, luhi, pōhaku kumukū, . No ka paleʻana i kēia mau hopena a me nā hopena'ē aʻe, inu pinepine i ka wai, mai kānalua i kaʻai, a noho mau.
ʻO nā meaʻokoʻa i ka Phase Atu Induction Phase
He nui nāʻai pāʻani liʻiliʻi'ē aʻeʻaʻole iʻokiʻoki i nā pūkuniahi a hiki loa i kahi Atkins Induction. Lawe lākou i ke kaumaha o ke kaumaha a hiki i nā paipai olakino hiki ke hāʻawi i nā meaʻai haʻahaʻa-haʻahaʻa . Hoʻokahiʻaoʻao e hiki paha ke hoʻomaka i ka hahaiʻana i nā kānāwai a pau o ka hoʻokomoʻana akā e mākaukau no ka weheʻana ināʻikeʻoe ua hikiʻoe i ka palena o ka haʻalele loa. ʻO kekahi kumuhana paha he hoʻomaka paha i kahi pae kiʻekiʻeʻoi aku, e like me 30 aiʻole 40 mau kala i ka lā.
ʻO kahi hua'ōlelo mai
ʻOiai ka nui o nā kānaka e holomua ana i ka hoʻohanaʻana i kaʻai o Atkins,ʻaʻole no nā mea a pau. ʻO ka māhele hoʻomoʻiʻana o ka meaʻai o Atkins he mea paʻa loa ia i mea e hiki ai ke hana i ka kinetic kiko. Ponoʻoe e maʻalahi i ka hahaiʻana i nā kulekele no ka mea hiki iāʻoe ke hikiʻole keʻai. Ināʻaʻole hiki iāʻoe ke pili i ia mea, e hoʻomanaʻo he nui nā meaʻai e hiki ke kōkua iāʻoe e lilo i ka kaumaha.
> Kālā
> Meaʻai haʻahaʻa-haʻahaʻa: E hiki iā ia ke kōkua iāʻoe e lilo i ke kaumaha? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831?pg=2.
> Ka Papa Hanakahi Hoʻokahi o nā MeaʻAiʻia. Atkins. https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods.