ʻO kekahi kumu e iho ai i nā papaʻaina low-carb

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Hoʻouna ka hapa nui o kaʻu mau mea kūʻai aku iaʻu i kā lākou pukeʻai meaʻai i kēlā me kēia lā, kahi e hoʻopaʻa ai lākou ʻaʻole wale a me ka nui o kā lākou ʻai, akā, me kā lākou wī a me nā helu piha a me ko lākou manaʻo ma mua, i ka wā, a ma hope o ka ʻai. I loko o nā makahiki ua ʻike au i kahi ʻano. ʻO ke oki ʻana i ke kalebona drastic (ʻoiai kaʻu ʻōlelo e hoʻopili ai i nā ʻāpana kikoʻī o nā carbs "maikaʻi"), nā hopena i nā hopena ʻoluʻolu ʻole. ʻIke wau i nā puke pai e like me, cranky, ukiuki, haʻalulu, lethargic, huhū, a me nā hōʻike o ka ʻiʻini nui i nā meaʻai papa ʻia. I kēia manawa, hōʻike ʻia kahi noiʻi hou ʻaʻole maikaʻi nā meaʻai haʻahaʻa haʻahaʻa i ke olakino olakino.

Ua paʻi ʻia kahi noiʻi Kuekene 25 makahiki ma Nutrition Journal, ʻike ʻia ua hoʻololi ʻia kahi kuapo i nā papaʻaina momona haʻahaʻa e ka piʻi ʻana i nā kiʻekiʻe kolesterol. Eia kekahi, ua hoʻomau ka hoʻonui ʻana o nā helu kino kino, a i ʻole BMI, ma luna o ka hapaha o ke kenekulia, me ka ʻole o ka meaʻai. ʻAʻole nō hoʻi e hana like nā ʻai pālolo haahaa i ka like; ʻo ia hoʻi, ʻo kahi saladi māla i kāpī ʻia me ka salemona ʻoi aku ka olakino ma mua o kahi steak i hoʻomoʻa ʻia i ka waiūpaka. Akā i koʻu manaʻo, ʻo ka loaʻa ʻana o nā kalapona kūpono e pili ana i ka nui a me ka maikaʻi.

ʻO ka Carbohidates ka kumu kūpono o ka wahie no nā keena o kou kino, ʻo ia nō paha ke kumu i lako ai lākou i ke ʻano (nā hua, nā pi, nā huaʻai, nā mea ʻai). ʻO ia ke kumu i hiki ai i ko mākou kino ke hōʻiliʻili i nā carbs i loko o ko mākou ake a me nā mākala e lawelawe ma ke ʻano he "piggy bank" ikehu i kapa ʻia ʻo glycogen. Inā ʻai ʻoe i nā kalapona he nui, ʻoi aku ka nui ma mua o ka pono o kāu mau cell no ka wahie a ʻoi aku ka nui ma mua o kāu mau "puʻa puaʻa" hiki ke paʻa, hele ke koena i nā mea momona. Akā keʻoki nui ʻana i ka ikaika i kou mau pūnaewele e ʻumeʻume no ka wahie a hoʻolei i kou kino mai ke kaulike.

ʻO ka wahi momona, ʻaʻole liʻiliʻi, ʻaʻole nui, pili i nā ʻāpana a me nā kūlike. I ka ʻaina kakahiaka a me ka ʻai ʻai ʻai ʻai ʻai, paipai wau e hoʻohui i nā huaʻai hou me nā ʻāpana liʻiliʻi o ka palaoa holoʻokoʻa, me ka protein lean, ka momona maikaʻi, a me nā mea ʻala maoli. I ka ʻaina awakea a me ka ʻaina awakea, e hoʻohana i ka hoʻolālā like akā me ka lawelawe ʻana o nā mea kanu ma mua o ka hua. Eia kahi laʻana o ka ʻai kaulike o ka lā ʻai:

ʻAina kakahiaka

Hoʻokahi ʻāpana o ka 100 pākēneka o ka palaoa palaoa piha i hoʻopaʻa ʻia me ka pata ʻalemona, me kahi lima o nā huaʻai hou i ka wā, a me kahi latte i hana ʻia me ka waiu waiu ʻole a i ʻole ka waiu waiu a me kahi kīnamona.

ʻAina awakea

Kuhi ʻia kahi saladi māla nui me kahi ʻāpana o ke kulina i hoʻomoʻa ʻia, nā pīni ʻeleʻele, a me nā ʻāpala i kālai ʻia, a me nā mea ʻono e like me ka lime hou, ka cilantro, a me ka pepa ʻeleʻele i ʻāwahi ʻia.

Mea ʻai māmā

ʻO nā hua hou i kāwili ʻia me ke kuke, ka quinoa ʻulaʻula a i ʻole nā ​​ʻoka i kō ʻia, ka nonfat Greek yogurt a i ʻole kahi koho waiū ʻole, nā hua ʻoki kua, a me ka ginger a i ʻole ka mint.

ʻAina ʻaina awakea

ʻO nā ʻano meaʻai like ʻole i hoʻomoʻa ʻia i loko o ka ʻaila ʻoliva puʻupaʻa, kālika, a me nā mea kanu i hoʻolei ʻia me ka protein lean e like me ka ʻoʻo a i ʻole ka cannellini beans a me kahi kī liʻiliʻi o 100 ka nui o ka pasta palaoa holoʻokoʻa.

Me nā ʻāpana kūpono o nā carbs maikaʻi, e like me nā meaʻai ma luna, hāʻawi i ka wahie lawa e kōkua ai iā ʻoe e ʻike i ka ikaika akā ʻaʻole lawa e hānai ai i kāu mau momona momona. A ʻae, hiki iā ʻoe ke hoʻokahe i ka momona o ke kino ma ka ʻai ʻana i kēia ala. ʻO kaʻu poʻe mea kūʻai aku e hoʻāʻo nei e ʻoki iā lākou, ʻaʻole hiki ke hāʻawi a hoʻihoʻi hou paha i ka ʻai ʻana a hoʻopau i ka loaʻa ʻana o nā mea āpau, a ʻoi aku paha, o ke kaumaha a lākou e nalowale nei. Akā ke kuʻi ʻana i kahi kaulike kahi hoʻolālā hiki iā ʻoe ke noho pū.

Pehea kou manaʻo e pili ana i ka carbs, haʻahaʻa, kiʻekiʻe, maikaʻi, maikaʻi ʻole? E ʻoluʻolu e tweet i kou mau manaʻo iā @cynthiasass a me @Shape_Magazine

ʻO Cynthia Sass kahi meaʻai meaʻai i hoʻopaʻa ʻia me nā kekelē master ma ka ʻepekema meaʻai a me ke olakino lehulehu. ʻIke pinepine ʻia ma ka kīwī lahui, ʻo ia kahi SHAPE e hāʻawi nei i ka mea hoʻoponopono a me ke kūkā nūhou no ka New York Rangers a me Tampa Bay Rays. ʻO kāna mea kūʻai aku hou loa o New York Times ʻo S.A.S.S! Oe iho Slim: Lanakila kuko, Drop Pounds a me nā Lose Inches.

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