E nīnau i ke kauka Diet: ʻai ʻoe i nā momona momona maikaʻi loa?

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Q: ʻIke wau i nā meaʻai e like me nā ʻalemona, nā ʻāko, aila ʻoliva, a me nā salemona i loaʻa nā momona momona, akā pehea ka nui o ka "momona olakino" i nui loa? A pehea ka nui o kēia mau mea momona eʻai ai wau e loaʻa ai nā pōmaikaʻi me ka loaʻa ʻole o ke kaupaona?

A: Nīnau nui. He mea maikaʻi nā momona, akā ʻaʻohe mea ʻokoʻa iā ʻoe hiki e lilo i ka nui loa o lākou. He mea nui nā Calories, a ʻoi loa me nā aila, maʻalahi ka lawe ʻana i kahi nui o nā calorie me ka ʻike ʻole. E hana ana wau i ʻelua mau manaʻo i hiki iaʻu ke pane pololei i kāu mau nīnau.

E manaʻo mākou e ʻai ʻoe i 1700 calories i kēlā lā i kēia lā, a hāhai ʻoe i ka papaʻai he 40 mau pākēneka mau momona, 30-pākēneka protein, a me 30-pākēneka momona (kahi noʻonoʻo kūpono, kaulike). ʻAi ʻoe i 3 mau meaʻai a me 1 meaʻai māmā o nā ʻalemona (1oz) i kēlā me kēia lā.

Ke hoʻohana nei i kēia mau helu e ʻai ana ʻoe i ka 57 gram o ka momona o ka lā. Loaʻa i kāu meaʻai māmā o 1oz o nā ʻalemona i ka 14 gram o ka momona, e waiho ana iā ʻoe me 14 mau momona o nā momona no kēlā me kēia meaʻai. ʻO kēia ka nui o nā momona i loaʻa i 1 Tbsp aila (ʻoliva, sesame, niu, canola, a pēlā aku) a i ʻole ½ o kahi avocado. Loaʻa i hoʻokahi auneke o ka tī i 9 mau momona o ka momona, ʻoiai he 1 mau hua manu i piha i 6 mau gram. Hiki iā ʻoe ke ʻike he maʻalahi maʻalahi e hoʻokō i kāu mau pahuhopu momona no ka lā.

ʻO ka nui o nā momona e hoʻonāukiuki ai iā ʻoe ʻoi aku ka nīnau o ka nui o nā calorie. ʻAʻole pono ʻoe e laka ʻia i loko o ka 30 pākēneka o nā calorie mai ka laʻana momona aʻu i hoʻohana ai ma luna, akā ma waena o 30-35 pakeneka kahi e pae ai ka hapa nui o ka poʻe, ke ʻole lākou e kaohi ikaika i nā huaʻale (20 pākēneka o ka nui o nā calorie). Hōʻike ka noiʻi ʻana me nā papa ʻaʻaha-momona haʻahaʻa hiki ke lilo i kahi liberal me kāu momona momona ke haʻahaʻa loa kāu mau ʻaʻamona.

ʻO kahi kuhi hope loa aʻu e haʻi mau ai i ka poʻe kūʻai aku e ana i nā aila. Maʻalahi loa e ninini i 2 Tbsp aila ʻoliva i loko o ka pā ma kahi o 1. Hiki i kēia hoʻolālā maʻalahi ke hoʻohuli koke i kāu lawe ʻana i ka momona a me ka calorie mai ka ʻoi aku i kahi maikaʻi.

ʻO Kauka Mike Roussell, PhD, he mea aʻoaʻo kūkākūkā i ʻike ʻia no kona hiki ke hoʻolilo i nā manaʻo meaʻai paʻakikī i mau ʻano hana a me nā hoʻolālā no kāna mea kūʻai aku, ʻo ia hoʻi nā ʻālapa ʻoihana, nā luna hoʻomalu, nā ʻoihana meaʻai, a me nā pono hoʻoikaika kino kiʻekiʻe. ʻO Kauka Mike ka mea kākau o Ka Papa Hana Loss Kaʻina Kaumaha 7 a Kauka Mike a me ka mea e hiki mai ana 6 Pillars o ka meaʻai kūpono.

E launa me Kauka Mike e kiʻi i ka meaʻai maʻalahi a me nā ʻōlelo aʻoaʻo pono e ka ukali ʻana iā @mikeroussell ma Twitter a i ʻole lilo ʻana i mea pā i kāna ʻaoʻao Facebook.

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