ʻO nā puke ʻai olakino 12 maikaʻi loa o ka makahiki

Anter

• E ʻai, inu, a olakino hoʻi: Ke Alakaʻi Kula Lapaʻau ʻo Harvard i ka ʻai olakino
• ʻO ka Solution Blue Zones
• Pōloli Ke kaikamahine Pōloli & Pōloli
• Kuke ʻo Paleo me kāu ipuhao hikiwawe
• ʻO ka 30-Day Ketogenic Cleanse
• Kuokoa Food Mau Loa
• ʻO ka hoʻōla i kāu puke kuke kuke
• Mea ʻai e ola ai
• Meaola hiki wao nahele
• Ma ka home i ka lumi kuke holoʻokoʻa meaʻai
• ʻO ka Blueprint Primal Hou
• Ka lumi kuke i hānai ʻia

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.

ʻAʻole hiki iā mākou ke kaohi i kā mākou genetics, akā hiki iā mākou ke kaohi i ke ala a mākou e hānai ai i ko mākou kino. ʻO ka ʻai ʻana i kahi papaʻai olakino - me ka hoʻoikaika kino - kekahi o nā mea nui e hiki iā ʻoe ke hana e hōʻemi i kou makaʻu i ka hoʻomohala ʻana i nā kūlana olakino e like me ka maʻi kō, ka maʻi puʻuwai, a me ka maʻi ʻaʻai.

Hōʻike ka noiʻi i mea e mālama ai i kahi kaupaona olakino, he mea nui ka papaʻai olakino. Ma hope o nā mea āpau, hiki iā ʻoe ke lawe i nā calories i ʻoi aku ka wikiwiki ma mua o ka hiki iā ʻoe ke puhi iā lākou. Paipai ka ʻōlelo i nā ʻano huaʻai a me nā lauʻai, nā kīʻaha piha, ka waiū momona momona, a me nā protein momona, ʻoiai e kaupalena ana i ka sodium, i hoʻohui ʻia nā kō, a me nā momona trans.

ʻAʻole maʻalahi ko mākou ola o kēia manawa i maʻalahi no mākou e hoʻolālā i nā meaʻai olakino. Hāʻawi kēia mau puke i kahi alakaʻi i nā ʻano papaʻai like ʻole o ka papaʻai olakino a me ka nui o nā meaʻai a me nā hacks e mālama ai i kāu ʻai ʻana ma ke ala.

E ʻai, inu, a olakino hoʻi: Ke Alakaʻi Kula Lapaʻau ʻo Harvard i ka ʻai olakino

Nui nā ʻōlelo aʻoaʻo mai laila e pili ana i nā huaʻaleʻale a me nā papaʻai, a ʻaʻole nā ​​mea ʻepekema i hoʻokumu ʻia. Hoʻohana ʻo Kauka Walter Willett i ka noiʻi e debunk fad diet e like me Atkins a me South Beach. Hāʻawi ʻo ia i kahi loiloi o nā alakaʻi USDA e pili ana i nā carbs. I "ʻai, inu, a olakino," hāʻawi ʻo ia i kahi alakaʻi no ke kaulike ʻana i kāu papaʻai e hoʻopili ai i ka lakio kūpono o nā carbs, nā momona, nā protein, a me nā hui meaʻai ʻē aʻe.

ʻO ka Solution Blue Zones

Wehewehe ka mea kākau ʻo Dan Buettner i nā Blue Zones ma ke ʻano he wahi ma ka honua kahi i hoʻopaʻa ai ka poʻe i ke ola lōʻihi loa. ʻImi ʻo "The Blue Zones Solution" i ka papaʻai a me nā ʻano hana e hoʻohana ai i nā wahi e like me Okinawa, Iapana, Sardinia, ʻItalia, a me nā mea hou aʻe. Hoʻomaopopo ʻo Buettner pehea e hiki ai iā ʻoe ke noi i kēia i kāu ola i kēlā me kēia lā. Aia kekahi mau palapala ʻoka a me nā papa inoa hōʻoia e kōkua iā ʻoe e hana i kāu Blue Zone.

Pōloli Ke kaikamahine Pōloli & Pōloli

No ka hapa nui o kā mākou mau meaʻai i kēia lā i hana me nā mea hana hana, i hiki ke hōʻeha i ke olakino lōʻihi. I ka "Hungry Girl Clean & Hungry," ʻo ka pūnaewele ʻai olakino a me ka hōʻike kīwī e hoʻokau nei i ka ʻai maʻemaʻe. Hoʻohana nā hoʻomoʻina āpau i nā mea maʻemaʻe, a maʻalahi lākou a pau e hana me nā mea hana mai kēlā me kēia supermarket.

Kuke ʻo Paleo me kāu ipuhao hikiwawe

Hoʻohui kahi ipuhao Instant i ka mākaukau kuke o ka crockpot, kaomi kuke, a me ka mea kuke laiki i hoʻokahi ipu. Mākaukau ka hāmeʻa no ka kuke ʻana ʻo Paleo no ka mea mālama nui ka manawa. I loko o "Paleo Cooking with Your Instant Pot," hōʻike ʻo Jennifer Robins iā ʻoe pehea e hana ai i ka mea nui mai loko mai o kahi Pot Instant e hoʻomākaukau i nā ipu Paleo he nui.

ʻO ka 30-Day Ketogenic Cleanse

ʻO kaʻai ketogenike kahi papaʻai low-carb i hoʻolālā ʻia e hoʻomaʻamaʻa i ke kino e puhi i ka momona (ketones) ma kahi o ke kō no ka wahie. "ʻO ka 30-Day Ketogenic Cleanse" lawelawe ma ke ʻano he kik-start no kēlā me kēia mea hou i kēia ʻano papaʻai a makemake paha e hoʻi ma hope o ke kū no kekahi manawa. E kiʻi i nā papaʻai, nā papa inoa kūʻai, a me nā ʻōlelo aʻoaʻo no ka mālama ʻana i ka papaʻai ketogenic a aʻo e pili ana i nā hopena maikaʻi ʻole o ke kō.

Kuokoa Food Mau Loa

ʻO ka ʻiʻini, loaʻa hou ke kaupaona, a me ka nalo ʻana o ka ikehu ka hoʻopiʻi maʻamau o nā diet diet yo-yo. Ua kākau ʻia ʻo "Food Freedom Forever" ma ke kumu i hoʻokumu ʻia ai nā hana olakino mau loa e hoʻokuʻu ai iā ʻoe mai ka pōʻai make. Hāʻawi ka puke i nā ʻōlelo aʻoaʻo pehea e ʻike ai i kāu kaulike ʻai olakino ponoʻī a pili iā ia. Aia kekahi mau ʻōlelo aʻoaʻo no ka hana ʻana me nā lā nui, nā wā hoʻomaha, a me nā ʻano nohona ʻē aʻe i hiki ke hōʻoki i nā ʻano olakino.

ʻO ka hoʻōla i kāu puke kuke kuke

Hiki i kou ʻōpū ke loaʻa kahi hopena ʻoi aku i kou olakino ma mua o ka manaʻo o nā kānaka noiʻi. ʻO Kauka Natasha Campbell-McBride, ka mea nāna i kākau i ka ʻōlelo mua ma "The Heal Your Gut Cookbook," e kūkākūkā ana i nā ʻano maʻi maʻamau i hiki ke hana ʻia e ka ʻino maikaʻi o ka ʻōpū maikaʻi ʻole. Hāʻawi ka puke kuke i nā ʻano hana like ʻole a me nā hana hoʻomākaukau ʻai e hoʻihoʻi i ke kaulike kūpono o nā koʻohune olakino i loko o nā ʻōpū.

Mea ʻai e ola ai

"Mea ʻai e ola ai" e hoʻihoʻi i nā mea i ke kumu. ʻO Myra Goodman, ka mea kākau a me ka puʻukū o ka Honua Honua, e kia ana i ka kuke ʻana i nā kīʻaha maʻalahi me nā mea hoʻohui ʻokanika. Māmā ka hoʻomākaukau a hoʻomomo i nā ʻike nui e pili ana i ka mālama ʻana a me ka lawelawe ʻana i nā mea hoʻohui. Hoʻokomo pū ʻo Goodman i nā kiʻi kala piha o kāna mau kīʻaha.

Meaola hiki wao nahele

ʻO ke koho ʻana i ka meaola kahi koho olakino loa no ka mea manuahi ka meaʻai i nā pesticides a me nā antibiotic. Minamina, hiki ke lilo i koho koho. Hāʻawi ʻo "Wildly Affordable Organic" iā ʻoe i nā hana maʻalea e ʻai maikaʻi me ka ʻole o ke kumukūʻai kiʻekiʻe. Aia kekahi mau ʻōlelo aʻoaʻo no ka hana ʻana i ka nohona o ka nohona o kou ʻohana, mālama i ke kālā ma ka holo ʻana o nā mea kūʻai, a kuke i nā meaʻai kau maʻalahi.

Ma ka home i ka lumi kuke holoʻokoʻa meaʻai

Inā makemake ʻoe e ʻike pehea e lako ai i ka lumi kuke, e nīnau i kahi mea kuke. Pili ʻo Amy Chaplin i kona ʻike a me ke aloha i ka meaʻai i loko o kahi puke i hoʻolālā ʻia e aʻo i ke kumu o ka ʻai olakino a me nā meaʻai āpau. ʻO kāna ʻāpana e pili ana i ka waihona ʻana i ka pantry ma mua o ka mea āu e pono ai. Hōʻike ʻo ia pehea a no ke aha e hoʻohana ʻia ai kekahi mau mea hoʻohui. ʻO nā ʻōkuhi āpau ma "Ma ka home ma ka lumi kuke holoʻokoʻa" he mea ʻai a he nui a ʻoluʻolu hoʻi me ka vegan.

ʻO ka Blueprint Primal Hou

"ʻO ka New Primal Blueprint" kahi mea hou i ka mea kākau ʻo Mark Sisson "The Primal Blueprint," i hoʻokuʻu ʻia i ka makahiki 2009. Ke hoʻomau nei ka nānā ʻana i nā pono o ka ʻai ʻana i ke ʻano a nā kūpuna primal i hana ai a hoʻokūpaʻa i nā kānāwai nohona Sisson no ke olakino a me ka olakino. Ma waho o ka hoʻonui a hoʻonui hou i ka ʻike, hele mai ka puke hou me nā kiʻi hou, nā kiʻi, a me nā kiʻi paʻi kiʻi.

Ka lumi kuke i hānai ʻia

Ke hoʻi nei nā meaʻai kuʻuna e like me ka nānā ʻana o ka poʻe i kahi ala lōʻihi a hoʻomau i ka ʻai ma kahi o nā papa mele. ʻO "The Nourished Kitchen" na Jennifer McGruther kahi alakaʻi i ka ʻai ʻana kokoke i ke ʻano o ka hana a ka poʻe ʻōiwi. Hāʻawi ʻo McGruther ma kahi o 160 mau papa kuhikuhi e pili ana i nā kau a me nā wahi. Hoʻolauleʻa pū ʻo ia i nā meaʻai kuʻuna e like me kefir, sauerkraut, a me kombucha i waiwai i nā probiotics.