E mālama i ka maʻalahi!
ʻO ka hapa nui o mākou e halihali i nā kānāwai (aiʻole nā alakaʻi) e pili ana i kaʻai ma ko mākou poʻo. ʻO kaʻoiaʻiʻo, hiki ke hoʻohana pono nā rula i ka kohoʻana i ka meaʻai - e noʻonoʻo inā makemake mākou e koho hou i waena o nāʻumi tausani o nā meaʻai i ka hale kūʻai i nā manawa a mākou i kūʻai ai! ʻO ka mea nui,ʻo ia e hōʻoia i kāu mau 'ai meaʻai e lawelawe ana iāʻoe,ʻaʻole hana e kū'ē iāʻoe.
ʻAʻole wale nā kulekele e hoʻohaʻahaʻa pono i nā koho meaʻai, akā, i ka manawa e hala ai, hiki iā lākou ke lilo i wahi o kou nohona kai.
Mālama kēia i kona manawa pono'ī e kōkua iāʻoe e hoʻomau i kāu kohoʻana. No lailaʻo ka mea e hoʻomaka ai ma keʻano o ka rules rules of morphs i "ka mea aʻu eʻai ai," me ka manaʻoʻole. ʻAʻoleʻoe eʻoluʻolu hou ma kahi'āpana bakena,ʻaʻoleʻoe e mālama pono i ka paukū bakena. 'Aʻohe kumu hou o nā kukui.
Eia kekahi mau kaʻulaʻai haʻahaʻa loiloi-loiloi e noʻonoʻo e hoʻonui i kāu kāhiko. Eʻikeʻoeʻaʻole kēia mau rula e lilo i nā mea āpau a pau loa,ʻo nā mea kōkua wale nō. ʻO nā kānāwai maikaʻi loa loa āu i piʻi mai ai meʻoe iho,ʻo ia keʻano kūpono iāʻoe.
1.ʻO ka momona kou hoaaloha
Ua pololei nā Swedes - Ke aloha nei au i nā LCHF T-shirts Uaʻike wau iā lākou eʻaʻahu ana. Ka wai kiʻekiʻe haʻahaʻa kiʻekiʻe! ʻAe! No ka hapanui o mākou,ʻo ke kaʻina o ka pono loa kēia e hiki iā mākou ke komo.
ʻO ka hapanui o ka poʻe ma ka US e hāpai ana i kahi kulekele i kākauʻoleʻia e kū'ē i kēia - e paleʻia nā momona. He mea weliweli kēia i kouʻaiʻana no ka mea eʻaeʻole i nā momona e hoʻomaopopo mauʻia eʻai nui anaʻoe i keʻano o kaʻakika i ko lākou wahi.
ʻO kaʻoiaʻiʻo, he mea nui e pale i nā momona o nā maʻi. Pono kaʻokiʻana i ka momona o ka momona , a uaʻae nā luna loiloi iʻole e hoʻonui i ka momona omega-6 (kaʻaila soya, kaʻaila kalo, a me nā mea'ē aʻe). Ma kekahiʻaoʻao, ua loaʻa nā momona i hoʻomahaʻiaʻaʻole ka pilikia i noʻonoʻoʻia, a he nui loa nā kumu momona kūpono no mākou .
2. E hana i ka meaʻono
ʻOiai aia kekahi poʻe e hoʻopaʻapaʻa ma keʻanoʻeleʻele loa ke kō ,ʻaʻole i make i keʻano kuʻuna. Akā no mākou o ko mākou kino e hanaʻole i nā sugars maikaʻi,ʻo ka hopena o ke kō i loko o ko mākou kino, hiki loa ke hoʻonāukiuki ma luna o ka lōʻihi lōʻihi. No laila, hiki ke kōkua i ka noʻonoʻo i ke kōpaʻa e like me ka meaʻona.
3. Starch = Sugar
ʻAʻole iʻoluʻoluʻo Regarch, no laila ua maʻalahi ka hoʻopoina i ka mea i loko o kaʻualaʻuala he mau lōʻihi o ka glucose, ua mākaukau e uhaki i ke kōpaʻa i loko o ko mākou kino.
ʻO nā pilikia nui,ʻo ia nā pahu hōʻailona i hanaʻia, nā mea i hana muaʻia no mākou. Inā hiki iaʻu ke hoʻokuʻu iʻelua aisles i loko o ka hale kūʻai, hoʻomaka wau me nā mea inu meaʻai a laila wikiwiki e hele i ka walaʻau. ʻO KĒHEHE loa ia mau huaʻai i hanaʻia i loko o hoʻokahi'īniha o ko lākou mau ola,ʻoiai inā i kapaʻia lākou he "hua liʻiliʻi." ʻO ia ka mea e alakaʻi iaʻu i ...
4. E hōʻalo i nā meaʻai kūʻona i nā mea momona, nā mea āpau-ʻole, nā mea-kūʻokoʻa, high-protein, etc.
ʻO ke kumu,ʻo nā lepili e like me kēia he) he hōʻailona no kēia mea he mea i hanaʻia a no laila hiki ke hoʻopihaʻia me ka b) he hōʻailona o ka mea nui o ka mea hana. ʻO kēia mau meaʻai he nui loa ia i nā sugars a me nā mea momona.
ʻOiaiʻo ka inoaʻo "low-carb" hiki ke loaʻa iā lākou he mau mea kānalua i hanaʻinoʻoleʻia e kekahi poʻe (e like me nā lāʻau i "kepa" ma keʻano, akā, i ka manawa i hoʻokomoʻia ai i loko o ka mea i hanaʻia e hānai i ke koko glucose i nā kānaka he nui).
Caveat: Ma keʻano he mea e pono ke hahai i ka meaʻona lamaʻole, he hapa piha o nā meaʻaiʻole i meleʻoleʻia eʻai ai wau, e like me ka meaʻai. Akāʻo ka hapanui o ka manawa,ʻo ka inoa liʻiliʻi gluten-free, he mea ia eʻai nuiʻia.
5. Eʻai i kāu mau'ōpū
A i kekahi mau mea kanuʻole maloʻo . Ināʻaʻoleʻoe he meaʻai i ka meaʻai,ʻo ka manawa kēia e ho'āʻo ai e hoʻonui i kāu mau meaʻai.
ʻAʻole lākou e hoʻouka waleʻia me nā meaʻai a hiki i ka paleʻana i nā maʻi o ka makaʻu, akā, hiki iā lākou ke lilo i mau meaʻokoʻa no nā mea hiamoe, e like me nā kaʻa no ka pupuhi, ka pāhola, nā pākena pasta , a pēlā aku.
6. E noʻonoʻo i ka "Fat, Fiber, Pūmua"
ʻO kēlā me kēia manawa eʻai aiʻoe, e ho'āʻo i ka hoʻokomo i nā kumuhana o kēia mau meaʻaiʻelua,ʻo ia ka mea e hānai iāʻoe ae hōʻoluʻoluʻoe.
7.ʻAʻole i nui nā kānāwai
E mālama mau i kāu mau rula a he kakaikahi. Inā nuiʻoe, ua like ia me ka loaʻa o nā loli paʻakikī, kahi maikaʻiʻole.
Eia kekahi, nā wāwae hou i nā manawa! Ināʻoe e hoʻomaluʻia e kāu mau rula, hiki iāʻoe ke kipi. E hoʻomanaʻo i kāu pahuhopu: i lilo nā rula i mea maʻamau o ka pehea eʻai aiʻoe. Hiki paha iāʻoe ke kānalua i ka hiki kokeʻana o kēia mea ke hāʻawiʻoe i kahi manawa.