He 10 mau lā e hōʻoki ai i ka hana a me ka aʻoʻana i ka papa hana
ʻO ka Sonoma Diet , i hanaʻia e ka meaʻai maʻamauʻo Connie Gutterson, he meaʻai kaumaha o ke kaumaha ma muli o ka mālamaʻana a me kaʻaiʻana i nā meaʻai mai kahi papa inoa i'āponoʻia. Ua like ia me ka Diet Mediterranean ma muli o ke kauʻana i keʻano o nā meaʻai e hiki ai iāʻoe keʻai. Akā,ʻaʻole e like me ka Mediterranean Mediterranean, ua hanaʻia he 10 mau "mana",ʻo ia hoʻi nā'ōpū piha, nā'alemona, nā pōhaku bele, nā'ōmato, broccoli, nā hua waina, nā'ōnihi, nā blueberries, nā huaʻeto, a me kaʻailaʻaila.
Hoʻokumuʻia ka'Anoma Diet iʻekolu mau hanana, i kapaʻiaʻo Waves. Wave Hoʻokahi hoʻokahi no 10 mau lā aʻo ia ka papaʻoi loa. Ma muli o ka Wave Two, kahi i makemake ai kekahi e hoʻokō i kona kaumaha kūpono, a me ka Wave Three e nānā ana i ka mālamaʻana i kēlā kaumaha.
Nā Mālamaʻo Wave One
I loko o nā lā he 10 o Wave One, ua kauʻia kekahi kanaka ma kahi pānaʻi paʻa. ʻAiʻia nā meaʻai i ka Wave One me nā meaʻai, nā hua, nā nūme, ka liʻi momona liʻiliʻi, nā hua liʻiliʻi-lob, nā kīʻaha holoʻokoʻa, a me nā mea kanu maikaʻiʻole a me nā meaʻala. Nui nāʻano nui. Ua hoʻolālāʻia kēia māhele e hoʻopau i nā hanaʻino a loaʻa i nā pahuhopu i lalo nei:
- E hoʻonui i ka lilo o ka pohō nui ma o ka hoʻohālikelikeʻana i nā'ōpū a me nā calories
- Weanʻoe i ke kōpaʻa a hoʻemiʻia ka hana
- E aʻo iāʻoe i ke kaʻina o ka mahele
- Loaʻa iāʻoe ka maʻa mau i ka meaʻai i hoʻomaka ai e hoʻomākaukau i kaʻai a pau
Ka mea āu e hiki ai aʻaʻole hiki keʻai
E like me nāʻai pāʻani liʻiliʻi , hoʻopiliʻia nā suraka a me nā kumuʻoi o ka starch.
Hoʻomoʻaʻia nā momona momona i kahi palenaʻole. ʻAʻohe hua, ka waiʻona, aiʻole nā meaʻono a pau i loko o Wave One. ʻOiai paha e hoʻopauʻia nā meaʻai hoʻonāuki a meaʻaiʻai paha inā loaʻa iāʻoe kekahi manawa koʻikoʻi, hikiʻole iā lākou ke hōʻeha a manaʻoʻia he kū'ē i nā pahuhopu o ka lā mua.
Akā,ʻo nā meaʻai i'āponoʻia no Wave One kekahi:
- ʻO nā mea leʻaleʻa leʻa me nā hua, ka iʻa, ka mea hānai (me kaʻole o ka ili), nā hua soy, a me nāʻoki o ka pipi a puaʻa
- ʻO kekahi mea momona momona momona
- Hoʻokahi lā hana i nā beana
- ʻO ka lauʻai momona
- ʻO kahi liʻiliʻi liʻiliʻi o ka nīpala (kahi āu e pono ai e helu)
- ʻO kekahi mau momona e like me nāʻaila o kaʻaila aila
- ʻO kekahi hoʻonanea liʻiliʻi liʻiliʻi.
Ehia na mea e hiki ai ia oe ke ai
Me ka Sonoma Diet,ʻaʻoleʻoe e helu i nā calorie, nā'ōkuhi, aiʻole nā momona momona ma muli o keʻano o nā meaʻai āu eʻai ai. Ma keʻano, ua hoʻokaʻawaleʻia nā mana meaʻai e like me ka nui o nā pā. No ka mālamaʻana i ka māhele o ka mana, e pono ka meaʻai e pono ai kāu i kēia mau mea:
- ʻO kekahi kīʻaha e paʻa ana i nā kīʻahaʻelua
- Heʻehiku kapuaʻi keneta
- Heʻeiwaʻeiwa iniha
Pono e ana nā papa a me nā kī e hoʻokō i nā koi kūpono. Wahi a Gutterson, hiki i ka liʻiliʻi liʻiliʻi ke anawaena ke hoʻololi i ka nui o ka meaʻai eʻai aiʻoe. I ka wā e loaʻa ai nā ipu kūpono i ka lima, e hoʻopukaʻia kahiʻai ma Wave hoʻokahi:
- ʻO kaʻaina kakahiakaʻo ia keʻano o ka protein a me ka'ōpala ma kaʻehiku kapuaʻi-'ini (kahi iʻaeʻia kekahi meaʻai) a iʻole kahi'āpana palaoa a me ka waiū i loko o ke pola.
- Hāʻawiʻia ka lunch ma ka pāʻeiwa iniha me ka hapaʻuʻuku aʻoi aʻe i ka hapalua.
- Aia nō kaʻaina ahiahi ma kaʻaila he eiwa-iniha a he 50 pakeneka huaʻai, 30 pasene waiwaiʻona, a he 20% o ka palaoa.
ʻOiaiʻaʻole i helu nuiʻia nā pūhaka,'ōleloʻo Gutterson e pili ana i kahi mau menusʻo Wave One 40 grams o ka mea hoʻohana (net) carbohydrate . Ua kūlike kēia me ka māhele mua o nāʻai pāʻani liʻiliʻi he nui a me ka manaʻoʻia he ketogenic no ka nui o nā kānaka (ʻo ia hoʻi, e puhi ana lākou i nā momona ma mua aʻe o nā pūhaka).
ʻOiai he mea kōkua no nā mea he nui, hiki i ka Sonoma Diet ke pilikia no kekahi kumu no kāna kālepa koʻikoʻi.