ʻO ka papa ʻaina Atkins: nā mea āpau āu e ʻike ai

Anter

• ʻO ka Atkins Diet kahi hoʻolālā 4-phase
• Nā Mea ʻAi e Hōʻalo
• Nā Mea ʻai e ʻAi ai
• Mea inu
• ʻAi paha
• Ma hope o ka pau ʻana o ka Induction, hiki iā ʻoe ke hoʻohui lohi i nā Carbs Healthier
• Pehea e pili ana i nā mea Vegetarian?
• ʻO kahi papa inoa ʻaʻai Atkins no hoʻokahi pule
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Mea ʻai māmā liʻiliʻi momona Carb
• Pehea e ukali ai i ka papa ʻaina Atkins ke ʻai nei
• He papa inoa kūʻai maʻalahi no ka papa ʻaina Atkins
• Ka Laina Lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka papaʻai Atkins kahi papaʻai low-carb, i ʻōlelo pinepine ʻia no ka pohō kaumaha.

Ke koi nei nā poʻe kākoʻo i kēia papaʻai hiki iā ʻoe ke lilo i ka paona ʻoiai ʻoe e ʻai ana i nā protein a me nā momona e like me kou makemake, ʻoiai ʻoe e hōʻalo i nā meaʻai i nā carbs.

I nā makahiki i hala aku nei he 12 a ʻoi paha, ma luna o 20 mau haʻawina i hōʻike ʻia i nā papa ʻaina haʻahaʻa me ka ʻole pono o ka helu ʻana i ka calorie e pono ai no ka pohō kaumaha a hiki ke alakaʻi i nā hoʻomaikaʻi olakino like ʻole.

Ua hoʻolauna mua ʻia ka papa ʻaina Atkins e ke kauka ʻo Kauka Robert C. Atkins, nāna i kākau kahi puke kūʻai maikaʻi loa e pili ana iā ia i ka makahiki 1972.

Mai ia manawa, ua makemake nui ʻia ka papa ʻaina Atkins ma ka honua holoʻokoʻa me nā puke ʻē aʻe i kākau ʻia.

ʻO ka papaʻai i manaʻo mua ʻole ʻia a hoʻomāinoino ʻia e nā luna olakino mainstream, ʻo ka hapa nui ma muli o ka momona momona momona. Eia nō naʻe, hōʻike nā noiʻi hou ʻaʻole pono ka momona o ka momona momona (,).

Mai ia manawa, ua aʻo maikaʻi ʻia ka papaʻai a hōʻike ʻia e alakaʻi i ka nui o ka pohō o ke kaupaona a me nā hoʻomaikaʻi hou aʻe i ke kō kō, "maikaʻi" HDL kolesterol, triglycerides a me nā kaha olakino ʻē aʻe ma mua o nā papa momona momona (3, 4).

ʻOiai ke kiʻekiʻe o ka momona, ʻaʻole ia e hāpai i ka LDL kolokolo "maikaʻi" ma ka awelika, ʻoiai e hana kēia i kahi subset o nā kānaka ().

ʻO ke kumu nui ke kumu o ka maikaʻi o nā papaʻai low-carb no ka pohō kaumaha ʻo ia ka hoʻemi ʻana i nā carbs a me ka hoʻonui ʻia ʻana o ka protein i alakaʻi ʻia i ka hōʻemi ʻana i ka makemake, e ʻai ai ʻoe i nā calori liʻiliʻi me ka ʻole e noʻonoʻo e pili ana (,).

Hiki iā ʻoe ke heluhelu hou aʻe e pili ana i nā pono olakino o nā papaʻai low-carb i kēia ʻatikala.

ʻO ka Atkins Diet kahi hoʻolālā 4-phase

Hoʻokaʻawale ʻia ka papa ʻaina Atkins i 4 mau ʻāpana like ʻole:

• ʻAnuʻu 1 (hoʻokomo): Ma lalo o 20 gram o nā carbs i kēlā me kēia lā no 2 mau pule. ʻAi i ka momona momona, protein kiʻekiʻe, me nā mea kanu momona momona e like me nā lau lau. Hoʻomaka kēia kika i ka hoʻoliʻiliʻi kaumaha.
• Papa 2 (ke kaulike): E hoʻonui mālie i nā nati, nā mea kanu momona a me nā hua liʻiliʻi i kāu papaʻai.
• ʻAnuʻu 3 (fine-tuning): Ke kokoke loa ʻoe i kāu pahuhopu pahuhopu, e hoʻonui i nā carbs i kāu papaʻai a hiki i ka lohi o ke kaumaha.
• Papa 4 (mālama): Maʻaneʻi hiki iā ʻoe ke ʻai i nā carbs olakino e like me ka hiki i kou kino ke hoʻomanawanui me ka loaʻa ʻole o ka kaumaha.

Eia nō naʻe, paʻakikī kēia mau ʻāpana a ʻaʻole pono paha. Hiki iā ʻoe ke lilo i kaupaona a mālama iā ia inā pili ʻoe i ka papa ʻaina ma lalo.

Koho kekahi poʻe e kāpae i ka manawa hoʻokomo a hoʻokomo i ka nui o nā mea kanu a me nā hua mai ka hoʻomaka. Hiki ke hoʻohana pono ʻia kēia ala.

Makemake nā poʻe ʻē aʻe e noho wale i ka wā induction no ka wā pau ʻole. ʻIke ʻia kēia ma ke ʻano he ketbol-haʻahaʻa ketbat (keto).

Nā Mea ʻAi e Hōʻalo

Pono ʻoe e hōʻalo i kēia mau meaʻai ma ka papaʻai Atkins:

• Kō: Nā mea inu momona, nā wai momona, nā pōpō, nā kanakē, nā ʻaikalima, a pēlā aku.
• Palaoa: ʻO ka palaoa, spelling, rai, bale, laiki.
• ʻO nā aila mea kanu: ʻO ka aila Soybean, aila kulina, aila pulupulu, aila canola a me kekahi mau mea ʻē aʻe.
• ʻO nā momona trans: Loaʻa maʻamau i nā meaʻai i hana ʻia me ka huaʻōlelo "hydrogenated" ma ka papa inoa o nā mea hoʻohui.
• ʻO nā meaʻai "Diet" a me "low-fat": ʻOi pinepine kēia mau mea i ke kō.
• ʻO nā mea kanu kiʻekiʻe-kalapona: Kāloti, turnip, a pēlā aku (hoʻokomo wale).
• ʻO nā hua hua kiʻekiʻe Maiʻa, ʻāpala, ʻalani, pears, hua waina (hoʻokomo wale).
• Nā Starches: ʻO kaʻuala, ʻuala (hoʻokomo wale).
• Legume: Lentils, beans, chickpeas, etc. (hoʻokomo wale).

Nā Mea ʻai e ʻAi ai

Pono ʻoe e hoʻokumu i kāu papaʻai a puni kēia mau meaʻai olakino.

• ʻAi: Pipi, puaʻa, hipa, moa, bacon a me nā mea ʻē aʻe.
• ʻO ka iʻa momona a me nā iʻa kai: Salmon, trout, sardines, etc.
• Hua manu: ʻO nā hua hua olakino ʻoi loa ka omega-3 waiwai a i ʻole hānai ʻia.
• ʻO nā mea kanu momona momona: ʻO Kale, spinach, broccoli, asparagus a me nā mea ʻē aʻe.
• Pipi waiū piha: ʻO ka pata, ka tī, ka kirima, ka yogurt momona piha.
• Nā hua a me nā hua: ʻO nāʻalemona, nā hua macadamia, nā wōnati, nā pua pua pua, a pēlā aku.
• Nā momona momona: ʻO kaʻailaʻaila puʻupaʻa keu, ka aila niu, nā avocados a me ka aila avocado.

ʻOiai ʻoe e hoʻokumu i kāu mau pāʻina e pili ana i kahi kumu protein momona me nā mea kanu a me nā nati a me kekahi mau momona olakino, e lilo ana kou kaupaona. He mea maʻalahi kēlā.

Mea inu

Eia kekahi mau mea inu e ʻae ʻia ma ka papaʻai Atkins.

• Wai: E like me ka mau, pono ka wai i kāu mea inu.
• Kope: Hōʻike nā noiʻi he nui ke kope i nā antioxidant a maikaʻi ke olakino.
• Tī ʻōmaʻomaʻo: He mea inu olakino loa.

Maikaʻi hoʻi ka waiʻona i nā mea liʻiliʻi. E hoʻopili i nā waina maloʻo me ka hoʻohui ʻole o nā kō a pale aku i nā mea inu kiʻekiʻe me ka pia.

ʻAi paha

Nui nā meaʻai ono hiki iā ʻoe ke ʻai i ka papaʻai Atkins.

Hoʻopili kēia i nā meaʻai e like me ka pēpē, ka momona momona, ka tī a me ka kokoleka pouli.

Manaʻo ʻia ka hapa nui o kēia mau mea momona no ka momona o ka momona a me ka calorie.

Eia nō naʻe, ke hele ʻoe i ka papaʻai low-carb, hoʻonui kou kino i kāna hoʻohana ʻana i ka momona ma ke ʻano he ikehu a kāohi i kou makemake, e hoʻēmi ana i ka makaʻu o ka ʻai nui a me ka loaʻa ʻana o ke kaumaha.

Inā makemake ʻoe e ʻike hou aʻe, e nānā i kēia ʻatikala ma 6 mau mea ʻai Indulgent e launa aloha haʻahaʻa.

Ma hope o ka pau ʻana o ka Induction, hiki iā ʻoe ke hoʻohui lohi i nā Carbs Healthier

ʻOiai ʻo ka mea āu i lohe ai, maʻalahi ka ʻai o ka Atkins.

Aia wale ia i ka manawa o ka hoʻokomo ʻelua mau pule e pono ai ʻoe e hōʻemi i kāu lawe ʻana i nā kumu waiū.

Ma hope o ka pau ʻana o ka hoʻokomo ʻana, hiki iā ʻoe ke hoʻohui lohi i nā carbs ʻoi aku ke olakino e like me nā mea kanu momona kiʻekiʻe, nā hua, nā hua, nā ʻuala, nā mea kanu a me nā huaʻai olakino e like me ka ʻoka a me ka laiki.

Eia nō naʻe, pono ʻoe e noho haʻahaʻa haʻahaʻa i ke ola, ʻoiai inā hiki ʻoe i kāu mau pahu hopu.

Inā hoʻomaka ʻoe e ʻai i nā meaʻai kahiko like i nā nui like me ma mua, e hoʻihoʻi ʻoe i ke kaupaona. Heʻoiaʻiʻo kēia o nā papa hana hōʻemi kaumaha.

Pehea e pili ana i nā mea Vegetarian?

Hiki ke hana i ka papaʻai Atkins ma ke ʻano he vegetarian (a ʻoiai ʻo vegan), akā paʻakikī.

Hiki iā ʻoe ke hoʻohana i nā meaʻai soy-based no ka protein a ʻai i ka nui o nā nati a me nā ʻanoʻano. ʻO ka aila ʻoliva a me ka aila niu nā kumuwaiwai momona ma muli o nā mea kanu.

Hiki i nā Lacto-ovo-vegetarians ke ʻai i nā hua manu, ka tī, ka bata, ka kirimaona kaumaha a me nā mea ʻai waiū momona momona kiʻekiʻe.

ʻO kahi papa inoa ʻaʻai Atkins no hoʻokahi pule

ʻO kēia kahi papa kuhikuhi no hoʻokahi pule ma ka papa ʻaina Atkins.

Kūpono ia no ke kaʻina hoʻokomo, akā pono ʻoe e hoʻohui i nā mea kanu ʻoi aku ka kiʻekiʻe-carb a me kekahi mau hua i kou neʻe ʻana i nā ʻāpana ʻē aʻe.

PōʻakahiEnglish

• ʻAina kakahiaka: ʻO nā huaʻai a me nā mea kanu, kālua ʻia i ka aila niu.
• ʻAina awakea: ʻO ka sāleta moa me ka ʻaila ʻoliva, a me ka nui o nā hua kukui.
• ʻAina ahiahi: ʻO Steak a me nā mea ʻai.

Pōʻalua

• ʻAina kakahiaka: Bacon a me nā hua.
• ʻAina awakea: ʻO ka moa i koe a me nā mea ʻai mai ka pō ma mua.
• ʻAina ahiahi: ʻO ka cheeseburger bunless, me nā mea kanu a me ka bata.

Pōʻakolu

• ʻAina kakahiaka: ʻO Omelet me nā mea ʻai, ʻai i ka waiūpaka.
• ʻAina awakea: ʻO ka salakeke Shrimp me kahi aila ʻoliva.
• ʻAina ahiahi: Hoʻomaʻalā i ka pipi-lepo, me nā mea ʻai.

Pōʻahā

• ʻAina kakahiaka: Nā hua moa a me nā mea ʻai, i kālua ʻia i ka aila niu.
• ʻAina awakea: E hoʻāla i nā koena mai ka ʻaina ahiahi i ka pō ma mua.
• ʻAina ahiahi: Salemona me ka waiūpaka a me nā mea kanu.

Pōʻalima

• ʻAina kakahiaka: Bacon a me nā hua.
• ʻAina awakea: ʻO ka sāleta moa me ka ʻaila ʻoliva a me ka nui o nā hua kukui.
• ʻAina ahiahi: ʻO nā kinipōpō me nā mea ʻai.

Pōʻaono

• ʻAina kakahiaka: Omelet me nā mea kanu like ʻole, kāwili ʻia i ka waiūpaka.
• ʻAina awakea: ʻO nā kinipōpō i koe mai ka pō ma mua.
• ʻAina ahiahi: ʻOhi i ka puaʻa me nā mea kanu.

Lāpule

• ʻAina kakahiaka: Bacon a me nā hua.
• ʻAina awakea: ʻO nā koena puaʻa i koe mai ka pō ma mua.
• ʻAina ahiahi: ʻO nā ʻeheu moa i hoʻomoʻa ʻia, me kahi salsa a me nā mea ʻai.

E hōʻoia e hoʻopili i nā ʻano mea kanu like ʻole i kāu papaʻai.

No kekahi mau laʻana o nā meaʻai momona momona momona a maikaʻi, e nānā i kēia ʻatikala ma 7 mau Mea ʻai momona haʻahaʻa ma lalo o 10 mau minuke.

Mea ʻai māmā liʻiliʻi momona Carb

Manaʻo ka hapa nui o ka poʻe i ko lākou makemake e iho i ka papaʻai Atkins.

Makemake lākou e ʻoi aku ka ʻona ma mua o 3 mau meaʻai i kēlā me kēia lā (i kekahi manawa ʻo 2 wale nō).

Eia nō naʻe, inā ʻoe e wī ma waena o nā meaʻai, eia kekahi mau mea olakino olakino wikiwiki:

• Koena.
• ʻO kahi hua manu i hoʻolapalapa ʻia i ʻelua paha.
• ʻO kahi ʻāpana tī.
• ʻĀpana ʻiʻo.
• ʻO ka piha lima o nā nati.
• Kekahi yogurt Helene.
• Nā hua a me ka waiū waiū.
• Kāloti pēpē (akahele i ka manawa o ka hoʻokomo).
• Nā hua (ma hope o ka hoʻokomo).

Pehea e ukali ai i ka papa ʻaina Atkins ke ʻai nei

He mea maʻalahi loa ka hahai ʻana i ka papaʻai Atkins ma ka hapa nui o nā hale ʻaina.

1. E kiʻi i nā mea kanu keu ma kahi o ka berena, kaʻuala a laiki paha.
2. Kauoha i kahi papa ʻaina ma luna o ka ʻiʻo momona a iʻa momona paha.
3. E kiʻi i kahi ʻono keu, ka bata a me ka aila ʻoliva me kāu pāʻina.

He papa inoa kūʻai maʻalahi no ka papa ʻaina Atkins

He kānāwai maikaʻi ke kūʻai aku ma ke anapuni o ka hale kūʻai. ʻO kēia maʻamau kahi e loaʻa ai nā meaʻai āpau.

ʻAʻole pono ka ʻai ʻana i ka meaola, akā e hele mau i kahi koho koho liʻiliʻi e kūpono i kāu kālā.

• ʻAi: Pipi, moa, hipa, puaʻa, puaʻa.
• Iʻa momona: Salemona, iʻa nui, a pēlā aku.
• ʻŌpae a me ka ʻioʻio.
• Huamoa.
• Waiu: Yogurt Helene, kalima nui, ka bata, ka tī.
• Nā mea kanu: Spinach, kale, lettuce, ʻōmato, broccoli, cauliflower, asparagus, ʻaka, etc.
• Hua hua: Blueberry, strawberry, etc.
• Hua kukui: Nāʻalemona, nā hua macadamia, nā walnuts, nā hazelnut, a pēlā aku.
• Nā hua: Nā ʻano pua Sunflower, nā hua ʻupu, a pēlā aku.
• Hua: ʻApala, pears, ʻalani.
• ʻAila niu.
• ʻO Olive.
• ʻO kaʻaila ʻoliva keu.
• Kokoleka pouli.
• ʻApekikana.
• ʻAla: ʻO ka paʻakai kai, ka pepa, ka turmeric, ke kinamona, kālika, ka pāhiri, a pēlā aku.

Paipai nui ʻia e hoʻomaʻemaʻe i kāu waihona no nā meaʻai pono ʻole āpau a me nā mea hoʻohui. Pākuʻi ʻia kēia i ka ʻaikalima, ka soda, ka palaoa kakahiaka, nā berena, nā wai a me nā mea hana kuke e like me ke kō a me ka palaoa.

Ka Laina Lalo

Inā koʻikoʻi ʻoe e pili ana i ka papaʻai Atkins, e noʻonoʻo e kūʻai a hōʻaiʻē paha i kekahi o nā puke Atkins a e hoʻomaka koke me ka hiki.

ʻO ka ʻōlelo ʻia, aia i ke alakaʻi kikoʻī i loko o kēia ʻatikala nā mea āpau āu e pono ai e kūleʻa. E hana i kahi mana paʻi, kaomi ma aneʻi.

No nā manaʻo hoʻomākaukau, e nānā i kēia ʻatikala ma 101 mau papa hana olakino olakino olakino maikaʻi loa

I ka hopena o ka lā, ʻo ka papaʻai Atkins kahi ala olakino a maikaʻi e lilo ai ka kaumaha. ʻAʻole ʻoe e hoʻohoka.