Nā meaʻai momona momona (me ka papa kuhikuhi)
Anter
- Nā huaʻai low-carbohydrate a me nā mea kanu
- ʻO nā meaʻai kiʻekiʻe i loko o ka protein a haʻahaʻa i nā haʻuki
- ʻO nā meaʻai kiʻekiʻe i ka momona a haʻahaʻa i nā waʻā
- Papa kuhikuhi momona momona
ʻO nā meaʻai haʻahaʻa-carbohydrate nui nā protein e like me ka moa a me nā hua manu, a me nā momona e like me ka bata a me ka aila ʻoliva. Ma waho aʻe o kēia mau meaʻai aia kekahi mau huaʻai a me nā mea kanu i haʻahaʻa i nā haʻuki a hoʻohana mau ʻia i nā papaʻai e hoʻemi i ke kaupaona, e like me nā strawberry, blackberry, ʻumeke a me eggplant.
ʻO Carbohidate kahi macronutrient e kū nei i kekahi mau meaʻai kūlohelohe, akā hiki nō ke hoʻohui ʻia i kekahi mau mea ʻoihana a me nā mea i hoʻomaʻemaʻe ʻia, a ke hoʻopau ʻia i ka nui a hiki i ke kumu ke loaʻa ke kaupaona.
Eia nō naʻe, he mea nui e ʻike i ke ʻano o ke kāhāhā e koho ai a me ka nui o ka mea e ʻai ai, no ka mea, he mea nui kēia meaola e hāʻawi i ka ikehu no ke kino a pili ʻole paha ka nalowale ʻana i ka ʻeha poʻo, ke ʻano maikaʻi ʻole, ka noʻonoʻo paʻakikī a me ka hanu maikaʻi ʻole.
Nā huaʻai low-carbohydrate a me nā mea kanu
ʻO nā huaʻai a me nā mea lau momona i:
- ʻO Zucchini, chard, watercress, lettuce, asparagus, eggplant, broccoli, kāloti, chicory, cabbage, cauliflower, spinach, turnip, cucumber, ʻumeke a me kōmato;
- Avocado, strawberry, raspberry, blackberry, blueberry, peach, cherry, plum, niu a me ka lemon.
Ma waho o nā huaʻai a me nā mea kanu, ʻo nā mea inu e like me ke tī a me ke kope me ka ʻole o ke kō he haʻahaʻa nō hoʻi ia i nā mea momona a hiki ke hoʻohana ʻia i nā papaʻai e lilo ai ka paona.
ʻO ka mea maikaʻi e hoʻopili i nā meaʻai i loaʻa i ka waiʻopa akā waiwai pū kekahi i ka fiber, e like me ka berena, nā ʻoka a me nā laiki ʻeleʻele, no ka laʻana, ke hoʻonui nei lākou i ka manaʻo o ka māʻona, hiki ke hoʻoliʻiliʻi i nā ʻāpana o ka meaʻai i ʻai ʻia. Eia pehea e ʻai ai i ka papaʻai low-carb.
ʻO nā meaʻai kiʻekiʻe i loko o ka protein a haʻahaʻa i nā haʻuki
ʻO nā meaʻai haʻahaʻa i nā huaʻāpika a kiʻekiʻe i ka protein ʻo kaʻiʻo, ka moa, ka iʻa, nā hua manu, nā paʻi waiū a me nā yogurts maoli. ʻO ka ʻiʻo, nā iʻa a me nā hua manu nā meaʻai i ʻaʻohe o nā kōlepona i kā lākou ʻano, ʻoiai ʻo ka waiū a me nā mea i loaʻa mai i nā huaʻaleʻale i nā mea liʻiliʻi. E ʻike i nā meaʻai waiwai protein.
ʻO nā meaʻai kiʻekiʻe i ka momona a haʻahaʻa i nā waʻā
ʻO nā meaʻai i haʻahaʻa i nā huaʻāpā a kiʻekiʻe i ka momona nā aila mea kanu, e like me ka soybean, ka palaoa a me ka aila pua, ka aila ʻoliva, ka bata, ka ʻoliva, ka wai ʻawaʻawa, nā ʻanoʻano e like me chia, sesame a me flaxseed, a me nā oilseeds, e like me nā chestnuts, peanuts, hazelnuts a nā ʻalemona, a me nā kalima i hoʻomākaukau ʻia me kēia mau huaʻai. ʻO ka waiū a me ka waiū kekahi kiʻekiʻe i ka momona, akā ʻoiai ʻo ka waiū ka momona o ka waiū i loko o kāna ʻano, ʻaʻohe mea a ʻaʻole liʻiliʻi iki o ka waiū.
He mea nui e hoʻomanaʻo i nā meaʻai e like me ka bacon, ka sausage, ka sausage, ka ham a me ka bologna hoʻi haʻahaʻa i nā huaʻaleʻale a kiʻekiʻe i ka momona, akā no ka mea he nui nā momona momona a me nā preservatives hana, pono lākou e hōʻalo ʻia i ka papaʻai.
Papa kuhikuhi momona momona
Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 mau lā i hiki ke hoʻohana ʻia i nā papaʻai haʻahaʻa i nā kōpona.
| Mea ʻai | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | 1 kīʻaha o ka yogurt maʻamau + 1 peach ʻoki ʻia i mau ʻāpana + 1 puna o nā ʻano chia | 1 kīʻaha kope + 1 pancake (hoʻomākaukau ʻia me ka palaoa ʻalemona, ke kinamona a me ka hua manu) me ka kirimona kokoleka | 1 kīʻaha o ka lemonade i hoʻomomona ʻole ʻia + 2 mau hua huaʻai me 2 holika |
| Mea ʻai kakahiaka | 1 kīʻaha o nā strawberry + 1 puna o ka ʻoan bran | 1 plum + 5 hua nut | Hoʻomākaukau ʻia me ke aniani a me ka waiū niu i 1 kīʻaha o ka ʻāpala alpukat |
| Pāʻina awakea | 1 moa steak i ka umu me ka ʻoma kōmato i ukali ʻia e 1/2 kīʻaha o ka ʻumeke puree a me ka salakeke lettuce me ka arugula a me ka ʻaka, i hoʻowali ʻia me 1 teaspoon o ka ʻaila ʻoliva. | Nū Zucchini me 4 punetēpō o ka ʻiʻo a me ka paʻi pesto | ʻO 1 steak turkey steak i ukali ʻia e 1/2 kīʻaha o ka laiki cauliflower a me ka eggplant i hoʻomoʻa ʻia a me ka salakeke kāloti i kālua ʻia i ka aila ʻoliva. |
| Mea ʻai ahiahi | 1 ʻāpana o ka berena palaoa kāwili ʻia me 1 ʻāpana o ka tī keʻokeʻo + 1 kīʻaha o ke kī ʻōmaʻomaʻo ʻole | 1 kīʻaha o ka yogurt mānoanoa me 1/2 maiʻa i kālai ʻia + 1 teaspoon o nā hua chia | 1 hua manu i hoʻolapalapa ʻia + 4 ʻāpana o ka avocado + 2 toast holoʻokoʻa |
Hoʻololi nā nui i hoʻopili ʻia i ka papa kuhikuhi e like me ka makahiki, ke kāne, ka hoʻoikaika kino a inā paha he maʻi pili kā ke kanaka a ʻaʻole paha. No laila, he mea nui e ʻimi i nā ʻōlelo aʻo a kahi mea hānai e hiki ai ke hana i kahi loiloi piha a hiki ke hōʻike ʻia kahi papaʻai kūpono i nā makemake o ke kanaka.
Hoʻohui ʻia, e hoʻolaulaha i ka pohō o ke kaupaona, me ka hoʻoliʻiliʻi i ka nui o nā waiwaʻopa i hoʻopau ʻia, he mea nui nō hoʻi e hoʻomaʻamaʻa pinepine i ka hana kino e kōkua ai i ke ahi i ka momona i hōʻiliʻili ʻia i ke kino
E nānā i ka wikiō aʻe no kekahi mau ʻōlelo aʻoaʻo no ka papaʻai low-carb.
E nānā i kēia mau ʻōlelo aʻoaʻo a me nā mea hou aʻe i kēia wikiō aʻe:
Mahalo
Pehea e luku aku ai a e kipaku aku ai hoʻi i nā nūhou me ka palekana
