E noi i ke kauka Diet: ʻO ka manawa maikaʻi loa e ʻai ai no ka pohō kaumaha

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Q: "Inā e hoʻāʻo ana e lilo i ka kaupaona, i ka manawa hea ʻoe e ʻai ai i ka hapa nui o kāu mau calorie? I ke kakahiaka, i ke awakea, a i ʻole pālahalaha holoʻokoʻa i ka lā?" –Apryl Dervay, Facebook.

A: ʻOi aku koʻu makemake e mālama pono ʻoe i kāu ʻai calorie a puni ka lā, ʻoiai e hoʻololi ana i nā ʻano meaʻai-ʻo ia hoʻi nā meaʻai i hoʻokumu ʻia i ka carbohydrate-ka mea āu e ʻai ai i ka hala ʻana o ka lā a ke loli nei kāu pae hana. ʻO ka hiki i kou kino ke hoʻoponopono i nā waiʻaleʻa (i kapa ʻia e nā ʻepekema ikehu insulin) e emi iho ana i ka hele ana o ka la. ʻO ia hoʻi, ʻoi aku ka maikaʻi o ka metabolize ʻana i nā carbohydrates i ke kakahiaka i hoʻohālikelike ʻia i ka pō. A ʻoi aku ka maikaʻi o ka hoʻohana ʻana o kou kino i ka meaʻai āu e hāʻawi ai, ʻo ka maʻalahi o ka lilo ʻana o ka paona.

ʻO ka hoʻoikaika ka mea nui x e hoʻonui loa ai i kou ʻike insulin a me ka hiki i kou kino ke hoʻohana i nā waiʻohina āu e ʻai ai no ka wahie a ʻaʻole e mālama iā lākou i nā momona momona. ʻO ia ke kumu e pono ai ʻoe e ʻai i ka hapa nui o ka starchy a me ka palaoa-based carbohydrates (ʻuala, raiki, ʻoat, whole grain pasta, quinoa, sprouted grain breads, etc) ma hope o kāu hoʻomaʻamaʻa a me ka mea mua i ke kakahiaka. I kāu mau pāʻina ʻē aʻe, nā lau ʻai (ʻo ka lau ʻōmaʻomaʻo a me nā fibrous), nā huaʻai, a me nā legume e lilo i kumu nui o nā huaʻaleʻale. E hoʻopuni i kēlā me kēia meaʻai maikaʻi me kahi kumu protein (hua a hua manu keʻokeʻo, pipi wīwī, moa, iʻa, a me nā mea ʻē aʻe), a me ka nati, nā ʻanoʻano, a i ʻole nā ​​aila (ʻaila ʻoliva, ʻaila canola, ʻaila sesame, a me ka aila niu).

ʻO ka ʻai ʻana i ka hapa nui o kāu mau mea momona a me ka palaoa i ke kakahiaka a i ʻole ma hope o ka hoʻomaʻamaʻa ʻana e kōkua pū i ka mālama ʻana i ka nui o ka calorie a me ka lawe ʻana i ka carbohydrate, e hiki ai iā ʻoe ke lilo i ke kaumaha me ka ʻole o ka helu ʻana i nā calorie. Inā ʻike ʻoe ua lohi kou pohō kaumaha, e hoʻāʻo e hoʻopau i nā ʻakika starchy mai ka ʻaina kakahiaka a hoʻololi iā lākou me nā huaʻai (berry a me Greek yogurt parfait) a i ʻole nā ​​mea kanu (omelet me nā tōmato, feta cheese, a me nā greens).

E launa i ke Kauka Diet: Mike Roussell, PhD

ʻIke ʻia ka mea kākau, haʻiʻōlelo, a me ke kākāʻōlelo meaʻai ʻo Mike Roussell, PhD no ka hoʻololi ʻana i nā manaʻo meaʻai paʻakikī i loko o nā hana ʻai kūpono e hiki ai i kāna poʻe kūʻai ke hoʻohana no ka hōʻoia ʻana i ka pohō kaumaha mau a me ke olakino lōʻihi. He kekelē laepua ʻo Kauka Roussell i ka biochemistry mai ke Kulanui ʻo Hobart a me ka doctorate i ka meaʻai mai ke Kulanui o Pennsylvania State. ʻO Mike ka mea nāna i hoʻokumu i Naked Nutrition, LLC, kahi ʻoihana meaola multimedia i hāʻawi pololei i nā olakino a me nā ʻoihana ponoola i nā mea kūʻai aku a me nā ʻoihana ʻoihana ma o DVD, nā puke, nā puke, nā papahana leo, nā nūpepa mahina, nā hanana ola, a me nā pepa keʻokeʻo. E aʻo hou aʻe, e nānā i kā Kauka Roussell papaʻai makemake nui a me ka blog meaʻai, MikeRoussell.com.

E kiʻi i nā ʻōlelo aʻoaʻo aʻe a me nā ʻōlelo aʻoaʻo pono ma o ka hāhai ʻana iā @mikeroussell ma Twitter a i ʻole ke lilo ʻana i fan o kāna ʻaoʻao Facebook.

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