ʻIke i ka hoʻoponoponoʻana i kaʻai a Sonoma
No ka hoʻoholoʻana inā pololei pololei kaʻai a Sonoma noʻoe he koho paʻakikī. ʻOiai ua nui nā kuleana nui o nā puke, e noʻonoʻo pahaʻoe inā he meaʻai haʻahaʻa haʻahaʻa wale nō. Hiki iā ia ke hāʻawi iāʻoe i ka meaʻai e pono aiʻoe ke liloʻoe i ke kaumaha?
He mau nīnau maikaʻi kēia e pane ai ma mua o ka hoʻokumuʻana i kahi hoʻololi nui i keʻano āu eʻai ai.
No ke kōkuaʻana iāʻoe e hana i ka hoʻoholo koho, e nānā i nāʻano maikaʻi a me ka maikaʻiʻole o kaʻai.
Nā mea pāʻani
He mea maikaʻi ka Sonoma Diet e hele ai. Ināʻoe eʻimi ana i kahi papaʻai meaʻai e hāʻawi ana i ka alakaʻi a me ka hoʻonaʻauaoʻana i ka mālamaʻana i nā mea i maʻalahi, hiki paha iāʻoe ke koho maikaʻi.
He mea maʻalahi
ʻO ka hihia ikaika loa no ka Sonoma Diet, he mea maʻalahi loa ia. ʻAʻole makemakeʻo ia e helu i nā karamu a i nā calories a ke hoʻohanaʻia ka nui o kāu pulu no ke kaʻina o ka mana.
Hōʻikeʻo ia i nā pono
Hoʻomaopopo ka Sonoma Diet i ka mea āu eʻai ai ma mua o ka mea āu e hanaʻole ai, akā wale nō i kekahiʻano. ʻO ka papa inoa o nā meaʻai i pāpāʻia he mea maʻalahi ia i nā meaʻai haʻahaʻa haʻahaʻa-nui,ʻo ia hoʻi me ka South Beach Diet.
Mālamaʻo ia i ka meaʻai eʻai ai
I koʻoe aʻoʻana i nā mea e pili ana i ia mea, eʻikeʻoe i kēia meaʻai e hōʻoia ana i kaʻai mālie a maikaʻi i ka meaʻai. Hiki iā ia ke hōʻoluʻolu iāʻoe a loaʻa i ka hauʻoli nui mai kāu meaʻai, ma mua o ka manaʻoʻole e nele.
Eia kekahi, uaʻaeʻia kekahi kīʻaha waina i kaʻaina ahiahi ma hope o nā lā he 10 mua, no laila, loaʻa nā uku liʻiliʻi.
Hōʻikeʻoe iāʻoe e pili ana i ka meaʻai
Aia nā puke e pili ana i ka loaʻaʻana o nāʻano pilikino a me nā antioxidants, māhele ma waena o "nā meaʻai mana." Hoʻomaopopoʻia nā meaʻai a pau a ua nui nā meaʻai i kālaiʻia i'ōleloʻia, a he hōʻailona maikaʻi kēlā.
Hiki iāʻoe ke kōkua iāʻoe i kēia mau lā a hiki i ka wā e lilo ai kāuʻai i mea likeʻole i keʻano o ka nohona.
Hāʻawiʻia ke Kūlana
ʻO kekahi o nā pāʻani liʻiliʻi liʻiliʻi kaulanaʻole i kūkuluʻia. No ka poʻe i makemake i ke aʻo hou aku, hoʻopakele ka Sonoma Diet,ʻoiai paha he mea nui loa ia no kekahi poʻe.
ʻAi
Nui nāʻano o ka Sonoma Diet e hiki ke pili. Ināʻoe eʻeli i nā'ōlelo manaʻo, hiki iāʻoe ke loaʻa i kekahi mau māheleʻaʻole eʻae wale i ka hanaʻana iāʻoe.
ʻOkoʻa loa
ʻO ka wave hoʻokahi menus he 900 ka 1100 calories no nā wāhine a 1100 a hiki i 1300 no nā kāne, me 200 ka 300 calories i hoʻokomoʻia i Wave Two. Ma muli o kou nui a me kāu kūlana haʻawina, e emi ana ka mea haʻahaʻa no ka nui o nā kānaka i ka papa mua. ʻOiai ma hope o kēlā mea, hiki i ka poʻe he nui ka paʻakikī me kaʻaʻa. I loko o kekahi mau lā, hiki ke lilo i mea hihiu, aʻaʻole kūpono kēia.
ʻO ka pilikia'ē aʻe,ʻaʻole he alakaʻi iki i ka mea e hana ai inā e pōloliʻoe. ʻO ka'ōlelo aʻo no "kahi'āpana pōpō" e kāohi iāʻoe "ʻaʻole maikaʻi maoli ka maikaʻi i ka wā e mākaukau aiʻoe e kaomi i kou mau niho i kahi noho kokoke. He mea hoʻohenehene paha ia, akā,ʻo kaʻokiʻana i nā kapena i kēlāʻano haʻahaʻa, hiki iā ia ke hana.
ʻO ka lawelaweʻana i ka meaʻai
Ma muli o ka hoʻonuiʻana i ka hua'ōlelo o ka Sonoma Diet, hoʻopauʻia ka limo-mākalo a me nā mea kanu nui ma mua o nā meaʻai'ē aʻe. He hopena maikaʻiʻole kēia, akā inā e ho'āʻoʻoe e hahai i nā alakaʻi o Wave One i kāu mauʻai, e hoʻomauʻoe i ka hoʻokuʻuʻana i kēia palena. Eia hou,ʻo ka nui o ka lawelaweʻana i nā mea kanu e hoʻonui i ka hapalua ma hope o nā lā he 10 mua, ka meaʻaeʻole ia.
Ke piʻi mai nei ka hopena no ka mea e kau ana kaʻai i ka nui maoli o kāu pāpale. Eia kekahi laʻana, hoʻokahi piha kīʻaha o ka'ōniʻi pupuhi i piha i ka hapalua aiwa 'iniha. Pēlā nō, he kalo-kaloliko maikaʻi,ʻo ka pōpōʻai nui o nā huaʻelua ma kahi pūpū huaʻaiʻaʻole e kūpono i kaʻehiku kapuaʻi keneta.
Loaʻa nā'Aiʻa Mea Kū'ē he nui
Hoʻomaopopo ka Sonoma Diet i nā meaʻai a pau , kahi laudable a maikaʻi loa. Eia naʻe, he loli nui kēia no ka hapanui o nā kānaka. ʻO ka nui o nā meaʻai e hāʻawi iāʻoe i kahi "outs" ma keʻano o ke kōpaʻa, nā momona, a me nā meaʻai'ē aʻe paha. ʻAʻole i'āponoʻia kēia mau mea he nui ma ka Sonoma Diet.
I ka pōʻino o kahi Crash Crash i Wave One
ʻO kaʻikeʻana i ka hāʻule o kahi pahu i ka wā ma mua he mea maʻamau ia i nā meaʻai haʻahaʻa haʻahaʻa. Hiki iāʻoe ke hoʻohilahila, huhū, a māluhiluhi. Eia naʻe, ma muli o ke koiʻana o ka Sonoma Dietʻaʻole heʻano loiloi,ʻaʻohe onaʻano e hana ai.
Nā kuhihewa a me nā kūponoʻole
No ka maikaʻi, kokoke i kēlā me kēiaʻano meaʻai likeʻole a me nā kūponoʻole. Aia nā Sonomi Doma i kekahi mau kumu liʻiliʻi e makemakeʻoe e hoʻomanaʻo.
He Paʻa-Carb paha,ʻAʻole paha?
Hoʻomaka pinepine ka Sonoma Diet e koi aku i ka haʻahaʻa i loko o ka'akiʻa a me ka hoʻopaʻi pinepine i nā meaʻai haʻahaʻa . Eia nō naʻe, ua like ka nui o nā pāpaʻi i manaʻoʻia e like me nā papa hana hoʻolālā haʻahaʻa.
ʻO ka Wave One menus i hōʻiliʻiliʻia he 40 maumu o ka carb a hoʻohanaʻia i kēlā me kēia lā. Pēlā nō,ʻaʻole hoʻokahi o nā menus Waveʻelua iʻoi aku ma mua o 100 karamu (ʻo kekahi he haʻahaʻa he 69). ʻO kēlāʻano haʻahaʻa i kēlāʻano kēiaʻano. ʻO kaʻoiaʻiʻo,ʻo kēiaʻaiʻai ka hōʻoia e hiki keʻai i nā meaʻai maʻamau me ka nui o nā meaʻai, kahi kokoke i nā mea kākauʻai haʻahaʻa a kaulike.
Nā Papa Hana Glycemic
Ke'ōlelo nei ka pukeʻaʻole ka liʻiliʻi o ka palaoa palaoa a pau ma mua o ka palaoa keʻokeʻo. ʻOiaiʻo kaʻoiaʻiʻoʻo ka palaoa kaumaha i hoʻokaʻawaleʻia me ka palaoa i'ōpala ka liʻiliʻi ma mua o ka palaoa keʻokeʻo,ʻaʻole kēia ka mea no ka 100% o ka palaoa palaoa e hoʻohanaʻia ai ka palaoa āpau.
Nā lawelawe o kaʻohi
'Ōlelo ka mea kākau i nā kānanaʻo "ka naʻau a me kaʻuhane o kaʻai." Eia naʻe, ua nui ka hāʻawiʻana o ka palaoa a Sonoma ma mua o ka Dietary Guidelines for Americans.
> Puna:
> Gutterson C.ʻO ke keiki Sonoma: ke kuʻiʻo Trimmer, ka maikaʻiʻoi aku i ka 10 mau lā! Meredith Books. 2005.
> Ka US Office o ka Puʻiʻana i ka maʻi a me ka Hoʻohanohano Ola. Nā Dietary Guidelines no nāʻAmelika 2015-2020. 8th ed. 2015.