9 Meaʻai momona momona kaulana i loiloi ʻia

Anter

• 1. ʻO ka Paleo Diet
• 2. ʻO ka Diet Vegan
• 3. Nā Papaʻai Low-Carb
• 4. ʻO ka Diukan Diet
• 5. ʻO kaʻaiʻai ʻoi loa-haʻahaʻa-momona
• 6. ʻO ka papa ʻaina Atkins
• 7. ʻO ka HCG Diet
• 8. Kaʻai Diet
• 9. Ka hookeai pokole
• Ka Laina Lalo

Nui a hewahewa nā papaʻai hōʻemi kino ma laila.

Hoʻonohonoho kekahi i ka hoʻoliʻiliʻi ʻana i kou makemake, ʻoiai ka mea ʻē aʻe e kaohi i nā calorie, carbs, a momona paha.

Ma muli o ka hoʻopiʻi ʻana o lākou āpau he ʻoi aku ka maikaʻi, hiki i ka paʻakikī ke ʻike i nā mea kūpono ke hoʻāʻo.

ʻO ka ʻoiaʻiʻo ʻaʻohe mea ʻai e ʻoi aku ka maikaʻi no nā mea āpau - a he aha ka mea e hana ai nāu ʻaʻole paha e hana no haʻi.

Nānā kēia ʻatikala i nā papa hana hōʻemi kaumaha 9 i makemake nui ʻia a me ka ʻepekema ma hope o lākou.

1. ʻO ka Paleo Diet

Ke koi nei ka papa paleo e ʻai ʻoe i nā meaʻai like i ʻai ʻia e nā kūpuna hahai holoholona ma mua o ka hoʻomohala ʻana.

ʻO ke kumumanaʻo e hiki ke hoʻopili ʻia ka hapa nui o nā maʻi o kēia au i ka papaʻai Komohana a me ka ʻai ʻana o nā hua pala, ka waiū, a me nā meaʻai i hana ʻia.

ʻOiai he mea hoʻopaʻapaʻa inā hāʻawi maoli kēia papaʻai i nā meaʻai like i ʻai ai kou mau kūpuna, pili ia i kekahi mau pono olakino maikaʻi.

Pehea e hana ai: Hoʻomaopopo ka papa paleo i nā meaʻai āpau, nā protein momona, nā mea kanu, nā hua, nā hua, a me nā ʻanoʻano, ʻoiai e hoʻonāwaliwali ana i nā meaʻai i kō ʻia, kō, ka waiū, a me nā hua.

Hāʻawi kekahi o nā mana maʻalahi o ka papa paleo i ka waiū e like me ka tī a me ka waiūpaka, a me nā kōpu e like me kaʻuala a me nā ʻuala.

Kaumaha emi: Ua hōʻike ʻia kekahi mau noiʻi ʻana hiki i ka papa paleo ke alakaʻi i ka pohō kaumaha a hoʻoliʻiliʻi ka nui o ka pūhaka (,,,).

I loko o nā noiʻi ʻana, ʻai maʻalahi nā mea ʻai paleo i nā kalakeke liʻiliʻi, ʻoi aku ka nui o nā protein, a me 300-900 mau calori i kēlā me kēia lā (,,,).

Nā pono ʻē aʻe: Me he mea lā ka papaʻai maikaʻi i ka hōʻemi ʻana i nā kumu pilikia no ka maʻi puʻuwai, e like me ka kōkō, ke kō kō, nā triglycerides koko, a me ke kahe o ke koko (,,).

ʻO ka lalo: Hoʻopau kaʻai paleo i nā kīʻaha piha, nā legume, a me nā waiū waiū, nā mea olakino a momona.

Hoʻomaopopo ka papa paleo i nā meaʻai āpau akā pāpā ka palaoa a me ka waiū. ʻO kāna mau pono olakino he nui me ka pohō kaumaha.

2. ʻO ka Diet Vegan

Hoʻopau kaʻai vegan i nā huahana holoholona āpau no ka ethical, environment, a me nā kumu olakino.

Pili pū ka Veganism me ke kūpaʻa ʻana i ka hana holoholona a me ka hana ʻino.

Pehea e hana ai: ʻO Veganism ke ʻano koʻikoʻi o ka vegetarianism.

Ma waho o ka hoʻopau ʻana i ka ʻiʻo, hoʻopau ia i ka waiū, nā hua, a me nā huahana i loaʻa i nā holoholona, ​​e like me gelatin, meli, albumin, whey, casein, a me kekahi ʻano o ka huaora D3.

Kaumaha emi: ʻOi aku ka maikaʻi o ka papaʻai vegan i ke kōkua ʻana i ka poʻe e lilo i ka paona - pinepine me ka helu ʻole ʻana i nā calorie - no ka mea ʻo ka momona momona a me nā fiber kiʻekiʻe e ʻike iā ʻoe ka māʻona no ka lōʻihi.

Hoʻopili mau ʻia nā papaʻai Vegan i ka paona o ke kino ma lalo a me ka papa kuhikuhi kino (BMI) i hoʻohālikelike ʻia me nā papaʻai ʻē aʻe (,,,,).

Ua hōʻike ʻia hoʻokahi hebedoma he 18 mau pule i ka nui o nā kānaka ma ka papa ʻai vegan 9.3 paona (4.2 kg) ʻoi aku ma mua o ka poʻe i ka papaʻai mālama. ʻAe ʻia ka hui vegan e ʻai a hiki i ka piha ʻana, akā na ka pūʻulu kaohi e kaohi i nā calorie ().

Eia nō naʻe, ʻo ka calorie no ka calorie, ʻaʻohe ʻoi aku ka maikaʻi o kaʻai vegan no ka pohō kaumaha ma mua o nā papaʻai ʻē aʻe ().

Hoʻohui nui ʻia ka hoʻemi kaumaha ma nā papaʻai vegan me ka hōʻemi ʻana o ka ʻai calorie.

Nā pono ʻē aʻe: Pili nā papaʻai mea kanu i ka hoʻemi liʻiliʻi o ka maʻi puʻuwai, ʻano diabetes he 2, a me ka make make ʻole (,,,).

ʻO ka palena ʻana i kaʻiʻo i hana ʻia e hoʻoliʻiliʻi paha i kāu makaʻu o ka maʻi Alzheimer a make i ka maʻi puʻuwai a i ʻole ke kanesa (,,,).

ʻO ka lalo: Ma muli o ka hoʻopau ʻana o nā meaʻai vegan i nā meaʻai holoholona, ​​haʻahaʻa paha lākou i nā meaola like ʻole, e like me ka wikamina B12, ka wikamina D, ka iodine, ka hao, ka puna, ka zinc, a me nā omega-3 fatty acid (,,,,).

Hoʻokaʻawale nā ​​papaʻai Vegan i nā huahana holoholona āpau. Hiki iā lākou ke hōʻemi i ke kaumaha ma muli o ka hōʻemi ʻana o ka calorie i ka hoʻoliʻiliʻi ʻana i kāu makaʻi o nā maʻi.

3. Nā Papaʻai Low-Carb

Kaulana nā papaʻai low-carb i loko o nā makahiki he nui - keu hoʻi no ka pohō kaumaha.

Nui a hewahewa nā ʻano o nā papaʻai low-carb, akā pili nā mea āpau i ka hoʻoliʻiliʻi ʻana i ke kalbike i 20-150 gram i kēlā me kēia lā.

ʻO ka pahuhopu nui o ka papaʻai ka mea e koi i kou kino e hoʻohana i nā momona hou aʻe no ka wahie ma kahi o ka hoʻohana ʻana i nā carbs ma ke ʻano he kumu nui o ka ikehu.

Pehea e hana ai: Hoʻomaopopo ka papaʻai low-carb i nā palena palena ʻole o ka protein a me ka momona ʻoiai ke kaohi nui ʻana i kāu lawe wai.

Ke haʻahaʻa loa ka ʻai ʻana o ka waiū, hoʻoneʻe ʻia nā waikawa momona i loko o kou koko a lawe ʻia i kou ake, kahi i lilo ai kekahi o lākou i ketones.

Hiki i kou kino ke hoʻohana i nā waikawa momona a me nā ketones i ka loaʻa ʻole o carbs ma ke ʻano he kumu ikehu mua.

Kaumaha emi: Hōʻike nā haʻawina he nui he kōkua nui nā papaʻai low-carb no ka pohō kaumaha, ʻoi aku hoʻi i nā poʻe momona a momona hoʻi (,,,).

Me he mea lā he maikaʻi loa lākou i ka hōʻemi ʻana i ka momona o ka ʻōpū weliweli, hiki ke waiho ʻia a puni kāu mau ʻōhua (,).

ʻO ka poʻe ma luna o nā papa ʻaina-momona liʻiliʻi e hōʻea pinepine i kahi mokuʻāina i kapa ʻia ʻo ketosis. Hoʻomaopopo ka nui o nā noiʻi i nā papaʻai ketogenic e alakaʻi i ka ʻoi aku o ka palua o ka paona kaumaha ma mua o ka momona momona, kaʻai kalena palena ʻia (,,).

Nā pono ʻē aʻe: ʻO nā papaʻai low-carb e hoʻoliʻiliʻi i kou makemake a hoʻoliʻiliʻi loa ʻoe i ka pōloli, e alakaʻi ana i kahi hōʻemi aunoa i ka lawe ʻana o ka calorie (,).

Eia kekahi, hiki i nā papaʻai low-carb ke hoʻopōmaikaʻi i nā kumu pilikia weliweli nui, e like me ke triglycerides koko, nā pae kolesterol, nā kō kō, nā pae o ka insulin, a me ke kahe o ke koko (,, 43,,).

ʻO ka lalo: ʻAʻole kūpono nā papaʻai low-carb i nā mea āpau. Manaʻo nui kekahi iā lākou aʻo nā poʻe ʻē aʻe e luʻuluʻu.

Hiki paha i kekahi poʻe ke hoʻonui i ka "maikaʻi" o ka LDL kolokolo ().

I nā hihia koʻikoʻi loa, hiki i nā papaʻai low-carb ke kumu i kahi kūlana koʻikoʻi i kapa ʻia ʻo ketoacidosis nondiabetic. ʻOi aku ka maʻamau o kēia ʻano i nā wahine lactating a hiki ke make inā haʻalele ʻole ʻia (,,).

Eia nō naʻe, palekana nā papaʻai low-carb no ka hapa nui o ka poʻe.

ʻO nā papaʻai low-carb e kaupalena loa i ka lawe ʻana o ka carb a pahu i kou kino e hoʻohana i ka momona no ka wahie. Kōkua lākou i ka hōʻemi kino a hoʻopili ʻia i nā pono olakino ʻē aʻe.

4. ʻO ka Diukan Diet

ʻO ka papaʻai Dukan kahi protein-protein, low-carb weight loss diet i hoʻokaʻawale ʻia i ʻehā mau hanana - ʻelua mau manawa o ke kaupaona a ʻelua mau manawa mālama.

Pehea ka lōʻihi o kou noho ʻana i kēlā me kēia pae e pili ana i ka nui o ke kaumaha e pono ai ʻoe e lilo. Loaʻa i kēlā me kēia pae kāna kumu papaʻai ponoʻī.

Pehea e hana ai: Hoʻokumu nui ʻia nā pae pohō kaumaha ma ka ʻai ʻana i nā meaʻai protein kiʻekiʻe a me ka bran oat mandatory.

ʻO nā ʻāpana ʻē aʻe e pili ana i ka hoʻohui ʻana i nā mea kanu non-starchy ukali ʻia e kekahi carbs a me ka momona. Ma hope aku, e emi ana a ʻoi aku ka liʻiliʻi o nā lā protein pono e mālama i kou kaupaona hou.

Kaumaha emi: I hoʻokahi o nā noi ʻana, ua ʻai nā wahine e pili ana i ka papaʻai Dukan ma kahi o 1,000 mau calorie a me 100 mau keneta protein i kēlā me kēia lā a ua nalo ka awelika o 33 paona (15 kg) i 8-10 mau pule ().

Eia kekahi, he nui nā noiʻi ʻē aʻe e hōʻike i nā protein kiʻekiʻe, nā pāʻina momona momona i loaʻa paha nā pōmaikaʻi nui o ka pohō kaumaha (,,,).

Hoʻopili kēia i kahi helu metabolic kiʻekiʻe, kahi hōʻemi o ka wīwī hormone ghrelin a me ka hoʻonui ʻana i nā hormones piha, (,,).

Nā pono ʻē aʻe: Ma waho o ka pohō kaumaha, ʻaʻohe pōmaikaʻi i hoʻopaʻa ʻia o ka papaʻai Dukan i nā palapala ʻepekema.

ʻO ka lalo: Loaʻa ka liʻiliʻi loa o ka noiʻi kūpono e pili ana i ka papaʻai Dukan.

Hoʻopau ka papaʻai Dukan i nā momona a me nā carbs - kahi hoʻolālā i hoʻokumu ʻole ʻia ma ka ʻepekema. Ma ka ʻaoʻao ʻē aʻe, ʻo ka ʻai ʻana i ka momona ma ke ʻāpana o ka papaʻai protein kiʻekiʻe me he mea lā e hoʻonui i ka nui o ka metabolic i ka hoʻohālikelike ʻia me nā momona momona a me nā momona momona ().

ʻO ka mea hou aku, ʻo ka hōʻemi kaumaha wikiwiki i loaʻa i ka palena ʻana o ka calorie koʻikoʻi e kumu i ka pohō nui o nā mākua ().

ʻO ka nalo ʻana o ka nui o nā mākala a me ka palena ʻana o ka calorie koʻikoʻi i kumu e mālama ai i kou ikehu, e maʻalahi ai e loaʻa hou ke kaumaha ma hope o ka lilo ʻana iā (,,).

ʻAʻole i hoʻāʻo ʻia ka papaʻai Dukan i ka ʻike kanaka maikaʻi. Hiki i ka papaʻai ke kumu o ka pohō o ke kaupaona, akā hiki nō hoʻi ke hoʻolohi i kāu metabolism a hoʻolilo iā ʻoe i ka nui o nā puʻupuʻu me ka momona momona.

5. ʻO kaʻaiʻai ʻoi loa-haʻahaʻa-momona

ʻO kahi papaʻai ultra-haʻahaʻa-momona ka palena i kāu ʻai ʻana i ka momona ma lalo o 10% o nā calorie o kēlā me kēia lā.

ʻO ka maʻamau, hāʻawi kahi papaʻai momona momona ma kahi o 30% o kāna mau calorie e like me ka momona.

Hōʻike nā noiʻi ʻaʻole kūpono kēia papaʻai no ka pohō kaumaha i ka wā lōʻihi.

Kuhi ka poʻe kākoʻo i ka papaʻai momona momona-momona ʻaʻole lawa ka liʻiliʻi o ka momona momona momona i ka momona a pono ka noho momona ma lalo o 10% o ka nui o nā calorie e hana i nā pono olakino a me ka pohō kaumaha.

Pehea e hana ai: ʻO kahi papaʻai momona momona-momona he 10% a ʻoi aku paha o nā calorie mai ka momona. ʻO ka ʻai ka hapanui o nā mea kanu a he kaupalena ʻia o ka lawe ʻana i nā huahana holoholona ().

No laila, kiʻekiʻe loa ia i nā carbs - ma kahi o 80% o nā calorie - a haʻahaʻa i nā protein - ma 10% o nā calorie.

Kaumaha emi: Ua hōʻoia maikaʻi loa kēia papaʻai no ka pohō kaumaha ma waena o nā poʻe momona. I hoʻokahi noi, ua nalowale kekahi mau kānaka obese i ka awelika o 140 paona (63 kg) ma ka papaʻai momona momona ().

ʻO kahi haʻawina he 8 mau pule hou me kahi papaʻai i loaʻa ka 7-14% momona i hōʻike i ka awelika o ke kaumaha o 14.8 paona (6.7 kg) ().

Nā pono ʻē aʻe: Hōʻike nā noiʻi e hiki i nā papaʻai momona momona ke hoʻomaikaʻi i nā kumu pilikia no ka maʻi puʻuwai, e like me ke kahe o ke koko kiʻekiʻe, nā kolesterol kiʻekiʻe, a me nā māka o ka mumū (,, 71,,).

ʻO ka mea kupaianaha, ʻo kēia kiʻekiʻe-kalapona, ʻai momona momona momona hiki ke alakaʻi i kahi hoʻomaikaʻi nui i ka maʻi diabetes 2 (,,,).

Eia kekahi, hoʻolohi paha ia i ka holomua o nā sclerosis he nui - kahi maʻi autoimmune e hoʻopili i kou lolo, kaulaʻi, a me nā aʻa optic i nā maka (,).

ʻO ka lalo: Hiki i ke kaohi momona ke kumu o nā pilikia lōʻihi, no ka mea, hoʻokani ka momona i nā kuleana nui i kou kino. Hoʻopili kēia i ke kōkua ʻana i ke kūkulu ʻana i nā membrane pūnaewele a me nā homone, a me ke kōkua ʻana i kou kino e omo i nā wikamina momona e hoʻoheheʻe ʻia.

Eia kekahi, ʻo kahi papaʻai momona-momona momona ka palena i ka lawe ʻana i nā meaʻai olakino he nui, nele i ka ʻano, a paʻakikī loa e pili.

ʻO kahi papaʻai ultra-haʻahaʻa-momona momona ma lalo o 10% o kāna mau calorie mai ka momona. Hiki iā ia ke kumu i ka hōʻemi koʻikoʻi nui a loaʻa pū kekahi mau pono maikaʻi loa no ka maʻi puʻuwai, ʻano diabetes 2, a me nā sclerosis he nui.

6. ʻO ka papa ʻaina Atkins

ʻO ka papaʻai Atkins ka mea hoʻowahāwahā momona paona kaulana kaulana.

Ke koi nei nā mea kākoʻo iā ʻoe hiki ke lilo i ka paona ma ka ʻai ʻana i nā protein a me nā momona e like me kou makemake, ke pale aku ʻoe i nā carbs.

ʻO ke kumu nui ke kumu o ka maikaʻi o nā papaʻai low-carb no ka pohō kaumaha ʻo ia ka mea e hōʻemi ai i kou makemake.

ʻO kēia ke kumu e ʻai ai ʻoe i nā calori liʻiliʻi me ka ʻole e noʻonoʻo e pili ana (().

Pehea e hana ai: Hoʻokaʻawale ʻia ka papa ʻaina Atkins i ʻehā mau hanana. Hoʻomaka ia me kahi manawa hoʻokomo, kahi āu e ʻai ai ma lalo o 20 mau kālika i kēlā me kēia lā no ʻelua mau pule.

ʻO nā ʻāpana ʻē aʻe e pili me ka lohi e hoʻihoʻi hou i nā carbs olakino i kāu papaʻai ke hele ʻoe i kāu kaupaona pahuhopu.

Kaumaha emi: Ua aʻo nui ʻia ka papa ʻaina Atkins a ʻike ʻia e alakaʻi i ka hōʻemi wikiwiki wikiwiki ʻana ma mua o nā papa momona momona (,).

Hoʻomaopopo kekahi mau noiʻi ʻē aʻe he kōkua nui nā papaʻai low-carb no ka pohō kaumaha. Kūleʻa nui lākou i ka hōʻemi ʻana i ka momona o ka ʻōpū, ka momona momona weliweli e waiho iā ia iho i loko o kou kōpū ʻōpū (,,,,,,).

Nā pono ʻē aʻe: Hōʻike nā noiʻi he nui i nā papaʻai low-carb, e like me ka papa ʻaina Atkins, e hoʻoliʻiliʻi paha i nā kumu pilikia no ka maʻi, e like me nā triglycerides koko, kolesterol, kō kō, insulina, a me nā kaomi koko (,, 43,).

Hoʻohālikelike ʻia i nā papa hana hoʻohaʻahaʻa kaumaha ʻē aʻe, ʻo nā papaʻai low-carb hoʻi e hoʻomaikaʻi maikaʻi i ke kō kō, "maikaʻi" HDL kolesterol, triglycerides, a me nā hōʻailona olakino ʻē aʻe (,).

ʻO ka lalo: E like me nā papa ʻaina-momona ʻē aʻe, palekana a olakino hoʻi ka papa ʻaina Atkins no ka hapanui o ka poʻe akā pilikia paha ia i nā hihia kakaʻikahi.

ʻO ka papaʻai Atkins kahi papa hana hoʻemi kaumaha paona paona. He maikaʻi ia no ka pohō kaumaha akā loaʻa pū kekahi mau pono no nā kumu pilikia ʻē aʻe o ka maʻi.

7. ʻO ka HCG Diet

ʻO ka papaʻai HCG kahi papaʻai maikaʻi loa i kumu e hōʻemi wikiwiki i ke kaumaha a hiki i 1-2 paona (0.45-1 kg) i kēlā me kēia lā.

Wahi a nā mea kākoʻo iā ia hoʻonui i ka metabolism a me ka lilo o ka momona me ka ʻole o ka hoʻonāukiuki ʻana i ka pōloli (,).

ʻO ka HCG (kanaka chorionic gonadotropin) kahi hormone i loaʻa i nā kiʻekiʻe kiʻekiʻe i ka wā o ka hāpai mua.

Hōʻike ia i ke kino o ka wahine he hāpai a mālama i ka hana ʻana o nā homone i mea nui no ka ulu ʻana o ka fetal. Hoʻohana ʻia ia e mālama i nā pilikia momona ().

Pehea e hana ai: Hoʻokaʻawale ʻia ka papaʻai i ʻekolu mau hanana. I ka wā mua, hoʻomaka ʻoe e lawe i nā mea hoʻohui HCG.

I ka wā o ka lua, e hāhai ʻoe i ka papa ʻaina haʻahaʻa-haʻahaʻa-calorie o 500 wale nō calories i kēlā lā i kēia lā, a me nā kulu kōkoʻolua HCG, nā pellets, nā injection a i ʻole nā ​​sprays. Hoʻonohonoho ʻia ka pae pohō kaumaha no 3-6 mau pule i kēlā me kēia manawa.

I ke kolu o ka pae, kū ʻoe i ka lawe ʻana i ka HCG a hoʻonui iki i kāu lawe ʻana i ka meaʻai.

Kaumaha emi: ʻO ka papaʻai HCG ke kumu o ka hōʻemi ʻana o ke kaumaha, akā he nui nā noiʻi i hoʻopau ʻia ma muli o ke ʻano ultra-low-calorie diet weight loss wale nō - ʻaʻole ka hone HCG (,,,).

Eia kekahi, ʻaʻole i loaʻa ʻo HCG e hōʻemi i ka pōloli.

Nā pono ʻē aʻe: Ma waho o ka pohō kaumaha, ʻaʻohe pōmaikaʻi i kākau ʻia o ka papa ʻaina HCG.

ʻO ka lalo: E like me ka nui o nā papaʻai haʻahaʻa haʻahaʻa haʻahaʻa, hiki i ka papa HCG ke kumu o ka nalo ʻana o nā mākala, nā hopena e hoʻemi ʻia ka hiki ke puhi i nā calorie ().

ʻO ke kaohi calorie koʻikoʻi e hōʻemi hou i ka helu o nā calorie i puhi ʻia i kou kino. ʻO kēia no ka manaʻo o kou kino ua pōloli a no laila hoʻāʻo e mālama i ka ikehu ().

Hoʻohui, ʻo ka hapa nui o nā huahana HCG ma ka mākeke he scam a ʻaʻole i loaʻa i kekahi HCG. ʻO nā injection wale nō ke hiki ke hāpai i nā kiʻekiʻe o ke koko o kēia hōmona.

Eia kekahi, he nui nā hopena o ka hopena i ka papaʻai, e like me ka headache, luhi, a me ke kaumaha. Aia kekahi hōʻike e pili ana i ka wahine e hoʻomohala nei i ke kahe o ke koko, ka mea paha i hopena ʻia e ka papaʻai.

ʻAʻole ʻae ʻo ka FDA i kēia papaʻai, e lepili ana he weliweli, kū ʻole i ke kānāwai, a me ka hoʻopunipuni ().

ʻO ka papaʻai HCG kahi papaʻai lilo wikiwiki. ʻAʻole ia i hoʻokumu ʻia i nā hōʻike ʻepekema a hoʻoliʻiliʻi paha i ka nui o ka metabolic a hōʻemi i ka nalowale o nā mākala, ʻeha poʻo, luhi, a kaumaha

8. Kaʻai Diet

ʻO ka Zone Diet kahi papaʻai hoʻouka haʻahaʻa glycemic haʻahaʻa i kaupalena ʻia nā carbs i 35-45% o nā calorie o kēlā me kēia lā a me ka protein a me ka momona a 30% i kēlā me kēia ().

Paipai ia e ʻai wale i nā kāpena me ka papa kuhikuhi glycemic haʻahaʻa (GI).

ʻO ka GI o kahi meaʻai kahi kuhi o ka nui o ka hāpai ʻana i kou kiʻekiʻe o ke kō glucose ma hope o ka ʻai ʻana.

Ua hoʻomohala mua ʻia ka Zone Diet e hoʻoliʻiliʻi i ka hoʻowalewale ʻana i ka papaʻai, e hoʻoliʻiliʻi i ke kaumaha, a hoʻemi i kou makaʻi i nā maʻi maʻi mau ().

Pehea e hana ai: Paipai ka Zone Diet i ke kaulike ʻana i kēlā me kēia pāʻina me 1/3 protein, 2/3 nā hua momona a me nā mea ʻai, a me kahi momona o ka momona - ʻo ia hoʻi ka aila monounsaturated, e like me ka aila ʻoliva, avocado, a me nā ʻalemona.

Hoʻohālikelike ia i nā kalaka G-kiʻekiʻe, e like me ka maiʻa, laiki, a me kaʻuala.

Kaumaha emi: ʻAʻole kūlike ʻole nā ​​noiʻi ʻana ma nā papaʻai GI haʻahaʻa. ʻOiai e ʻōlelo ana kekahi e hoʻolaha ana ka papaʻai i ka hoʻohaʻahaʻa kaumaha a hoʻemi i ka makemake, hōʻike kekahi i ka liʻiliʻi o ke kaupaona ʻana e hoʻohālikelike ʻia me nā papaʻai ʻē aʻe (,,,).

Nā pono ʻē aʻe: ʻO ka pōmaikaʻi nui loa o kēia papaʻai ka hoʻemi ʻana i nā kumu pilikia no ka maʻi puʻuwai, e like me ka hōʻemi ʻana i ka cholesterol a me nā triglycerides (,,,).

Hōʻike kahi noiʻi e hiki i ka Zone Diet ke hoʻomaikaʻi i ke kaohi kō kō, hoʻoliʻiliʻi i ke anawa o ka pūhaka, a hoʻohaʻahaʻa i ka mumū mau i nā mea kaumaha a obesity paha me ka maʻi diabetes 2 ().

ʻO ka lalo: ʻO kekahi o nā drawbacks o kēia papaʻai ka mea e kaupalena ia i ka ʻai ʻana o kekahi mau kumu wai kūpona, e like me ka maiʻa a me kaʻuala.

ʻO ka Diet Zone kahi papaʻai low-GI. Kūlike ʻole nā ​​haʻawina e pili ana i nā pōmaikaʻi pohō, akā hoʻomaikaʻi ka papaʻai i nā hōʻailona olakino nui a hoʻemi i kou makaʻi o ka maʻi puʻuwai.

9. Ka hookeai pokole

Hoʻopili ka wikiwiki wikiwiki i kou kino ma waena o nā wā o ka hoʻokēʻai a me ka ʻai ʻana.

Ma mua o ke kaohi ʻana i nā meaʻai āu e ʻai ai, kaohi ia ke ʻai ʻoe iā lākou. No laila, hiki ke ʻike ʻia ma ke ʻano he ʻanoʻai aʻe ma mua o ka papaʻai.

ʻO nā ala i makemake nui ʻia e hana i ka hoʻokē ʻai wā waena:

• ʻO ke ʻano 16/8: Hoʻopili i ka haʻalele ʻana i ka ʻaina kakahiaka a kaohi ʻana i kāu wā ʻai i kēlā me kēia lā i ʻewalu mau hola, a laila hoʻokē ʻai no 16 mau hola i koe o ka lā.
• ʻO ke ʻano hana ʻai-pau-ʻai: Hoʻohui i nā hoʻokē ʻai 24 mau hola hoʻokahi a ʻelua paha i kēlā me kēia pule ma nā lā kau ʻole.
• ʻO ka 5: 2 papaʻai: Ma nā lā ʻelua ʻelua ʻole o ka pule, kaohi ʻoe i kāu lawe i 500-600 calories. ʻAʻole ʻoe e pāpā i ka lawe ʻana i nā lā ʻelima i koe.
• ʻO ka Warrior Diet: ʻAi i nā hua liʻiliʻi a me nā huaʻai i ka lā a hoʻokahi ʻai nui i ka pō.

Pehea e hana ai: Hoʻohana pinepine ʻia ka hoʻokē ʻai intermittent no ka lilo o ke kaupaona no ka mea ke alakaʻi ia i ka palena o ka calorie maʻalahi.

Hiki iā ia ke ʻai iā ʻoe i ka hapa liʻiliʻi o nā calorie āpau - inā ʻaʻole ʻoe e hoʻonui i ka nui ma ka ʻai ʻana i nā mea hou aʻe i nā wā ʻai.

Kaumaha emi: Kūleʻa nui ka hoʻokē ʻai wā waena no ka pohō kaumaha. Ua hōʻike ʻia i mea e hōʻemi ai i ke kaupaona o 3-8% ma kahi o 3-24 mau pule, ʻo ia ka mea i hoʻohālikelike ʻia i ka nui o nā papa hana hōʻemi kaumaha (,).

Ma waho aʻe o ka hoʻemi ʻana i ka nalo ʻana o nā mākala ma mua o ke kaohi o ka calorie maʻamau, hoʻonui paha ia i kāu helu metabolic e 3.6-14% i ka wā pōkole (,,,).

Nā pono ʻē aʻe: Hiki i ka hoʻokē ʻai waena ke hoʻoemi i nā māka o ka lī, nā pae kolesterol, nā triglycerides koko, a me nā pae kō kō ((,,).

Eia kekahi, ua hoʻopili ʻia ka hoʻokē ʻai wikiwiki i nā pae hoʻonui o ka ulu ulu kanaka (HGH), hoʻomaikaʻi i ka ʻike insulin, hoʻomaikaʻi hou ʻia ke kelepona, a me nā ʻōnaehana i hoʻololi ʻia (,,,).

Hōʻike pū kekahi nā noiʻi holoholona e kōkua paha ia i nā hunaola hou e ulu, hoʻolōʻihi i ke ola ʻana, a pale aku i ka maʻi o Alzheimer a me ka maʻi ʻaʻa (,,).

ʻO ka lalo: ʻOiai palekana ka hoʻokē ʻai lūlū ʻole no ka poʻe pono a me nā kānaka olakino maikaʻi, ʻaʻole kūpono ia i nā mea āpau.

Kuhi kekahi mau noiʻi ʻaʻole maikaʻi ia no nā wahine e like me nā kāne (,).

Eia kekahi, pono i kekahi poʻe e hōʻalo i ka hoʻokēʻai ʻana, e like me kēlā mau mea maʻalahi i nā kulu kō i ke kiʻekiʻe o ke kō, nā wahine hāpai, nā makuahine hānai, nā ʻōpio, nā keiki, a me nā kānaka i loaʻa ʻole i ka meaʻai, kaupaona, a me nā mea momona ʻole.

ʻO ka hoʻokē ʻai pinepine e hoʻokuʻu i kou kino i waena o ka hoʻokēʻai a me ka ʻai ʻana. He maikaʻi loa ia no ka pohō kaumaha a ua hoʻopili ʻia i nā pono olakino he nui.

Ka Laina Lalo

ʻAʻohe meaʻai hōʻemi koʻikoʻi maikaʻi.

Hana nā papaʻai like ʻole no nā poʻe like ʻole, a pono ʻoe e ʻohi i kahi e kūpono i kou nohona a me nā ʻono.

ʻO ka papaʻai maikaʻi loa nāu e hiki ai iā ʻoe ke hoʻopili i ka wā lōʻihi.