Loaʻa iā ia i nā mea a pau loa - hiki i kou loli kaumaha ke emi iho, a uaʻano paha e kaomi. I kekahi manawa, hiki paha iāʻoe ke hoʻomaka hou i kahi kaumaha, aʻaʻole i nui nā mea iʻoi aku ka demoralizing ma mua o kēlā! Eia kekahi mau'ōlelo kōkua e kōkua iāʻoe ma kēiaʻano. ʻAʻole lākou a pau e hana no nā mea a pau, akā, he mau mea maikaʻi loa ia e ho'āʻo ai e hoʻihoʻi i keʻano o ke kaumaha o ke kaumaha.
ʻO ka nui o kēia mau manaʻo mai kaʻu kamaʻilioʻana me Kauka Eric Westman. ʻO Kauka Westman he hoa lapaʻauʻo ia no ka lāʻau lapaʻau ma ke Kulanuiʻo Duke aʻo ka luna o ka Duke Lifestyle Medicine Clinic kahi kahi i mālama ai i ka momona a me ka maʻi diabetes, me ka hoʻohanaʻana i kahiʻano meaʻai maʻamau, no nā makahiki he nui. He nui kāna mau hua'ōlelo noiʻi i kākauʻia no kona hōkele aʻo ia ka mea kākau inoa o The New Atkins no New New , i waena o nā puke'ē aʻe.
E hoʻomanaʻo, Kaumaha Uila
I loko nō hoʻi o ka nui o nā calorie e like me kā mākou e hoʻolālā nei, hiki ke kaumaha i ka paona. ʻO ka nui o nā wai, fiber, a me nā mea'ē aʻe, i loko o kou kino, hoʻololi i kēlā me kēia lā, aʻo ka pālākiō,ʻoiaʻiʻo, e hōʻike ana i kēia. He maikaʻi loaʻaʻole e kau i kēlā me kēia lā i ka manawa o ke kaumaha o ke kaumaha - hoʻokahi wale nō o ka wiki. I kēlā manawa, hiki i nā hebedoma ke hōʻikeʻoleʻoe i ka poho kaumaha,ʻoiai paha e lilo anaʻoe i ka momona. Hiki paha iāʻoe ke loaʻa kaʻiʻo, e like paha.
No laila,ʻaʻole e hoʻoholo pono i ka paona.
I kekahiʻaoʻao, inā hala kekahi mahina me ka nele i ke kaumaha o ka kaumaha, hiki pahaʻoe i kahi pale. I kēlā hihia, eia kekahi mau mea e ho'āʻo ai.
1. E makaʻala no Carb Kalā
ʻO kēia ka mea nui loa, a he pilikia nui loa. ʻO ka mea i kokoke i nā kānaka a pau, kahi i waiho ai i nā pahu i loko o kā mākou mau meaʻai me keʻano haphazard, pinepine me kaʻikeʻole.
ʻO ka hapa nui o nā haʻawina haʻahaʻa haʻahaʻa-haʻahaʻa e pili ana i ka mea eʻai ai nā kānaka i ka manawa āpau eʻike i kēia heʻoiaʻiʻo.
ʻO nā alahaka haʻahaʻaʻo Low-carb e like me ke Atkins Diet e hoʻoikaika i ka hoʻonuiʻana i ka waiʻahu ma hope o ka manawa mua loa o ke kaʻa. He mea nui e mālama pono i nā kulekele e pili ana i ka wikiwiki e hana i kēia a me ka wā e ho'ōki ai i ka hoʻokomoʻana i nā kapena. He mea kōkua kēia ma muli o ka hoʻouluʻana i kaʻike nui i ka'ōhūmohu āu eʻai ana a pehea e pili ai iāʻoe.
Nā Manaʻo e Paio i ka Cowp Creeb
E hoʻopaʻa i ka moʻolelo o nā mea a pau āu eʻai ai i ka lā maʻamau a mai haʻaleleʻoe i kekahi mea! E ana i kāuʻai i ka mea hiki ke kūpono i ka hiki iāʻoe. A laila, e hoʻohana i kahi puke kālai pahu, pūnaewele, aiʻole pūnaewele pūnaewele e komo i loko o nā meaʻai a pau aʻike i ka nui o nā'ōpoliko e pau ana iāʻoe. Hiki i kekahi mau naʻau hoʻomau ke hoʻomau i ka hoʻomauʻana i nā puke maʻamau i mea maikaʻi loa (hiki i nā polokalamu kele pūnaewele ke kōkua pū me kēia), akā ma ka hana pono, hana i ka lā i kēlā me kēia manawa a laila hiki ke hana maikaʻi no ka hapa nui o mākou.
E nānā i kāu'āpana! He mea maʻalahi ke laweʻia me nā meaʻai "he wahi waiʻuʻuku wale nō". Eia kekahi laʻana, he hapa liʻiliʻi nā nīpala, ka lihi, a me ka'ōmole, a ināʻoe eʻai nui, hoʻonuiʻia!
E hoʻomaka i kahi! Ināʻoe, no ka laʻana, ua hahaiʻoe ma muli o ka Atkins Diet, e hoʻi i ka manawa Induction a hoʻomaka hou, e noʻonoʻo e hahai i ke kumumanaʻo.
2. Eʻai e like me kou Pīla
ʻO kahi o nā mea maikaʻi loa e pili ana i kaʻai liʻiliʻi liʻiliʻi,ʻo ia ka hoʻoponoponoʻana o kou pōloli iʻoleʻoe e emi i nā calorie. Ināʻoe eʻai ana i ka pono pono o ka waiʻahu o kou kino, pono eʻoluʻolu ka meaʻai āu iʻike ai. (Kū pinepine ka poʻe e pili ana i ka "maʻalahi o ka meaʻai" a he mea kupaianaha hoʻi kēia.) Ināʻoe e mau nei i ka manaʻo eʻai i ka wāʻaʻoleʻoe e pōloli, hiki ke hoʻomau i kaʻai maʻamau.
ʻO kēlā'ōlelo, ua hiki loa ke kāpae i kāu hōʻailona pono'ī . Mai hanaʻoe i kēlā! Ināʻaʻoleʻoe e pōloliʻaʻole eʻai!
Eia kekahi, maiʻoluʻoluʻoe iho - eʻai wale aku a hiki i ka wāʻaʻoleʻoe e pōloli hou.
3. Nix ka waiʻona
Wahi a Kauka Westman iaʻu ua maʻalahi kekahi poʻe i ka hopena o ka waiʻona ma mua o nā mea'ē aʻe e nānā ana i ke kaona kaumaha. Hiki i kekahi ke inu pono, akā hikiʻole i kekahi poʻe. No laila, inā paʻakikī kou lilo o ke kaumaha, pono ia e ho'āʻo eʻoki i ka waiʻona aʻoe eʻai nei. I kēlā me kēia hihia, e hōʻoiaʻoe e helu i nā pahu i loko o ia mau mea inu!
4. Mahi!
Ua kapaʻo Dr. Atkins i ka hoʻolālā "ʻaʻohe pili" no kekahi kumu. ʻO kahi mea e hana ai i ka wā e lilo ai kā mākou kaumaha,ʻo ka hāʻuleʻana o kā mākouʻoihana. ʻOiai ua loaʻa nā hōʻike e hōʻiliʻili kēia i kahi liʻiliʻi ma luna o nā meaʻai kūlike haʻahaʻa ma mua o nā mea i hoʻonāʻia i ka calorie . ʻO kahiʻaoʻao e hakakā ai kēia me ka hana mau. Hiki maikaʻi ke hanaʻia kahi hana aʻo ikaika .
Ua hōʻikeʻia ia,ʻoiaiʻo ka hanaʻanaʻaʻole ia he mea nui no ka pohō kaumaha, hiki i ka mea nui ke mālamaʻana i ka poho nui. ʻO keʻano,ʻo nā hana ikaika (ʻoiai ma nā pupule pōkole) hiki ke hoʻonui i ka hana o nā mea hanu umehu i loko o ko mākou pūnaewele i kapaʻia ka mitochondria. ʻO ka poʻe me ke olaʻana o ka insulin (hiki i nā kānaka ke pane i kaʻai kai haʻahaʻa) hiki ke loaʻa ka paʻakikī me ka hana mitochondrial maikaʻi, iʻoi aku ka maikaʻi o ka hana iā lākou.
5. E ho'āʻo i ka paleʻana i kāu mau alana
Makemake nā kānaka i kekahi manawa e hiki iā lākou ke hoʻoluliluli i keʻano ma o ka ho'āʻoʻana i kahiʻanoʻai likeʻole. Eia kekahi laʻana, e ho'āʻo eʻai i kaʻaina kakahiaka nui a me kahiʻaina awakea. Maiʻai i nā holaʻekolu ma mua o ka moeʻana. A iʻole e ho'āʻo i kahi hana i kapaʻiaʻo ka hoʻokēʻaiʻana i kahi manawa o ka lā a pau me ka meaʻole eʻai.
6. E hoʻoikaika i ka Ketosis
Ke hoʻohana muaʻia ka momona o ko mākou mau kino no ka ikaika, ua'ōleloʻia mākou i loko o ka ketosis. ʻO kahiʻai haʻahaʻa aʻoiʻole paha ka meaʻai aʻoiʻole paha. ʻO kekahi poʻe i ke kikowaena waiwai eʻai ana i 100 grams o ka waiboro i kēlā lā i kēia lā, akāʻo nā mea'ē aʻe e pono ma kahi o Atkins Induction mau mea e hōʻoia ai i ka lāʻau kūpono. Hiki iā mākou ke hoʻomaopopo ma o ka ho'āʻoʻana i nā kinona i loko o ka mimi a iʻole ke koko (ʻo kekahi kekahi e ho'āʻo ana me nā kinetona maʻa ma ka hanu).
7. E ho'āʻo i ka'ōpenaʻo Atkins
Uaʻike nā kānaka he nui i ke kāpena i ka'olahiʻo Fast Atake he ala nui loa ia e wāwahi ai i ka pale, aʻo Kauka Westman i'ōlelo aku ua'ōleloʻo ia i kekahi o kāna mau maʻi ma kēiaʻano. He aha ka momona wikiwiki? He 3-5 mau lā "ʻai" o 1000 calories ia lā, kahi 80-90% o nā calorie mai ka momona mai. Hiki ke hana i ka leleʻana i ke kino i loko o ke ketosis. Hoʻolālāʻo Atkins i nā mea e like me nā huapuni macadamia, avocados, a me ka pīpī. He mea nuiʻaʻole e hana i kēia no ka lōʻihi o ka lōʻihi o ka'ōlelo a Dr. Atkins.
Inā makemakeʻoe i ka Fast Fast, mea kākau ka mea kākauʻo Dana Carpender e kākau ana e pili ana iā ia ma ka pūnaewele Carbsmart, me nā manaʻo papahana. Loaʻa iā ia he puke kūkoʻa wikiwiki nui.
8. E ho'āʻo i ka "Old Atkins" Diet
ʻO kaʻai a Dr. Atkins i hoʻohana ai no nā makahiki he nui, heʻanoʻuʻuku loa ia ma mua o kāna mau hua hope. ʻO kaʻokoʻa nui loaʻo ia i hoʻohana muaʻia e ia i nā kāpili piha ma kahi o nā kāpili pūnaewele . ʻO ia keʻano,ʻaʻole i unuhiʻia ka fiber mai ka nui o ka hāʻawiʻana i nā kaʻahīpī āpau. Uaʻikeʻo Kauka Westman he mea hou kēia e hiki ai i nā kānaka ke wāwahi i ka pale.
9. Ke kaumaha o ke ao - a me ke kino o ka hoʻoilina
I loko o ka poho kaumaha,ʻaʻole au e'ōlelo nui i nā lā a pau, no ka mea, e ho'āʻo ana i ka hoʻonāukiukiʻana i nā poʻe a me nā kino o ko lākou kino. Akā, i ka pauʻana o kaʻili kaumaha, ua hōʻikeʻia he mea maikaʻi. Hiki iāʻoe ke hōʻoia i ka nohoʻana o kou kaumaha ma loko o kahi "palekana" a inā hoʻomaka e piʻi, hiki iā ia ke hoʻoikaika i kekahi o nā papahana'ē aʻe, a hoʻonui paha i ka ikaika o kāu polokalamu hoʻolālā.
Eia hou, ua paipaiʻo Kauka Westman i ka loaʻaʻana o ka pālākiō e hilinaʻi i nā momona o ke kino,ʻaʻole wale ke kaumaha. ʻOiai pahaʻaʻole hiki ke kūpono pololei ka helu āu i loaʻa ai, e haʻi ana iāʻoe ināʻoe e hele ana i ke ala pololei. I kekahi manawaʻaʻole paha e loli kou kaumaha, akā hiki iāʻoe ke hoʻohui i ka maʻi a me ka liloʻana o ka momona.
10.ʻO ke olakino
Wahi a Kauka Westman iaʻu he 5% o kona mau maʻi ke kōkua i ka hāʻawiʻana i nā lāʻau i ko lākou nohona hanana. Ināʻaʻohe mea'ē aʻe, hiki i kēia ke kamaʻilio me kāu kauka.
E ahonui iāʻoe iho
Loaʻa i kēlā me kēia kanaka ke kaumaha ma nāʻano likeʻole. Wahi a Kauka Westman ma ka hopena o kāna maʻi, e emi ana ka maʻi maʻamau, aʻo ka hemoʻana o nā wāhine maleopausal e nalowale loa (a pono paha e hoʻololi i nā kūmoho hormonal). Uaʻike wau i kekahi wahine i kahi o kahi i hoʻoulu ai no nā makahiki he nui a hiki i ka wā i hana aiʻo ia i loko o ka minuke a ua lilo ka kaumaha nui! Inā hikiʻole ka pohō kaumaha e hana wikiwiki e like me kou makemake, aiʻole e kali anaʻoe i kahi palekana, e nānā i nā pono nui o kāu ola e loaʻa mai ana i kāuʻai kai haʻahaʻa. Ponoʻoe e hoʻohanohano no ka hanaʻana i nā loli i loaʻa iāʻoe no ka hoʻomaikaʻiʻana i kou olakino.