Nānā Cucumber Diet: Hana paha ia no ka lilo o ke kaupaona?

Anter

• ʻO ka heluʻai Healthline Diet: 2.0 i waho o 5
• He aha ka papaʻai kukama?
• Nā lula o ka papaʻai
• Hana paha ia no ka lilo kaumaha?
• Nā Downsides o kaʻai kukama
• He mea kapu loa
• Haʻahaʻa i ka momona a me ka protein
• ʻAʻole paʻa
• Nā meaʻai e ʻai ai
• Nā meaʻai e hōʻalo ai
• Papa kuhikuhi laʻana
• Lā 1
• Lā 2
• Lā 3
• Ke laina lalo

ʻO ka heluʻai Healthline Diet: 2.0 i waho o 5

ʻO kaʻai kukama kahi papaʻai pōkole e hoʻohiki i ka hōʻemi kaumaha wikiwiki.

Nui nā mana o ka papaʻai, akā koi ka hapanui hiki iā ʻoe ke lilo i 15 mau paona (7 kg) i nā lā he 7.

ʻOiai ke olakino nā kukama, noʻonoʻo paha ʻoe pehea ka maikaʻi o kēia papaʻai.

Nānā kēia ʻatikala i nā maikaʻi a me nā maikaʻi ʻole o kaʻai kukama a inā he ala hoʻomau ia e lilo ai ka kaumaha.

• Huina piha: 2.0
• ʻO ke kaupaona wikiwiki: 3
• Ka lōʻihi o ke kaupaona lōʻihi: 1
• Maʻalahi e hāhai: 2
• Ka maikaʻi kūpono: 2

He aha ka papaʻai kukama?

ʻO ka papaʻai kukama kahi papaʻai lilo wā pōkole. ʻO ka hapa nui o nā papaʻai e koi nei i ka ukali ʻana iā ia no 7-14 mau lā hiki ke alakaʻi i kahi kaupaona he 15 paona (7-kg).

ʻO ka ʻoiaʻiʻo, hoʻohana nā mea kākoʻo o ka papaʻai i ka tagline, "7 mau lā no 7 kilokika."

ʻO ka papaʻai ka mea nui o nā kukama, me kekahi mau meaʻai waiwai protein, e like me nā hua manu, ka moa, ka iʻa, a me nā nati.

Paipai ia e hoʻololi i ka hapa nui o nā meaʻai me nā kukama, ʻo ia hoʻi nā huaʻai a me nā mea kanu ʻē aʻe e mālama ʻia i ka liʻiliʻi.

Ma muli o ka nele o ka papaʻai i nā ʻano like ʻole, ʻaʻole pono e koi ʻia ma hope o 14 mau lā.

ʻO ka mea hope loa, ʻoiai he nui ka poʻe i mahalo i kāna hopena kaumaha, ʻaʻohe noiʻi e kākoʻo i kēia mau koi.

ʻO ka papaʻai kukama kahi papaʻai pohō e hoʻohiki e kōkua iā ʻoe e lilo i 15 paona (7 kg) i nā lā he 7-14. Loaʻa iā ia nā kukama i hui pū ʻia me kekahi mau meaʻai waiwai protein.

Nā lula o ka papaʻai

ʻAʻohe lula maʻamau i kēia papaʻai, ʻokoʻa ka ʻōlelo e ʻai i nā kukama i ka hapa nui o nā meaʻai.

Kūkākūkā ka papaʻai i kēlā me kēia manawa ke wī ʻoe, pono ʻoe e ʻai i ka kukama.

ʻO ke kumumanaʻo no ka haʻahaʻa o nā kukama i nā caloriu, hiki iā ʻoe ke ʻai i nā mea āu e makemake ai a aia i ka deficit calorie.

Haʻahaʻa nā kukama i ka protein, kahi meaʻai e pono ai i kou kino e mālama i ke olakino o kou ʻili, nā mākala, a me nā hono. No kēia kumu, paipai ka papaʻai i ka hoʻohui ʻana i nā kukama me kekahi mau meaʻai waiwai protein (,,).

Eia kekahi, ʻae ʻia ʻoe e hoʻohui i kekahi mau kālake i nā meaʻai, e like me ka toast, brown brown, a i ʻole kaʻuala.

E like me ka loli o nā lula o ka papaʻai, hiki iā ʻoe ke koho i ka ʻoi a ʻoi paha o ke koʻikoʻi e pili ana i ka meaʻai āu e ʻai ai.

E hāhai i ka papaʻai kukama, ʻai i nā kukama i nā manawa āpau e wī ai ʻoe. Hiki paha iā ʻoe ke hoʻohui i nā ʻāpana liʻiliʻi o nā meaʻai waiwai protein, e like me ka hua manu, kaʻiʻo momona, ka tī liʻiliʻi, a me nā nati.

Hana paha ia no ka lilo kaumaha?

ʻAʻohe noiʻi i kālailai pono ʻia i kaʻai kukoma. Eia nō naʻe, hiki iā ʻoe ke manaʻo e lilo i ka paona ʻoiai e ukali ana iā ia, ʻoiai he haʻahaʻa loa ia i nā calorie.

Eia nō naʻe, e kū wale kēia lilo o ke kaupaona no 7-14 mau lā - ka lōʻihi o ka papaʻai. ʻAʻole paha ʻoe e lilo i kahi nui o ke kaupaona a mālama iā ia ke hoʻomaka hou i kāu papaʻai maʻamau ().

He paʻakikī nā papaʻai hoʻopōpō e paʻa i ka wā lōʻihi. Kūlike ʻole, nā papaʻai maʻalahi e hoʻokō a pili pono i nā hua i ʻoi aku ka maikaʻi, nā hopena i hoʻomau ʻia (,).

Ua ʻike ʻia kahi hōʻuluʻulu manaʻo ʻana ʻo kaʻai kalepona haʻahaʻa haʻahaʻa ma lalo o 800 mau calorie i kēlā lā i kēia lā no ka pohō kaumaha o ka wā lōʻihi. ʻO ke kaohi o ka papaʻai, ʻoi aku ka paʻakikī o ka poʻe komo e hāhai ().

ʻOiai paha e like me ka ʻai ʻana i ka nui o nā kukama e hoʻohui i nā calorie, ʻo ka awelika 10-auneke (300-gram) kukama he 45 wale nō kālani. ʻOiai inā ʻoe i ʻai i nā kukama he 10, ʻo kēia ka nui o nā calories 450 ().

Eia nō naʻe, hāʻawi wale nā ​​kukama i kahi helu liʻiliʻi o nā meaola, e like me ka potassium, wikamina C, a me ka huaʻai K. ʻAʻohe o lākou protein, momona, pulupulu, calcium, hao, a me nā meaola ʻē aʻe e pono ai ke olakino maikaʻi ().

ʻOiai ʻoe e hoʻohui i ka protein i kēlā me kēia pāʻina, ʻaʻole paha ʻoe e hālāwai me kāu mau pono o kēlā me kēia lā ma muli o ka palena o nā ʻano meaʻai.

ʻO ka mea hope loa, loaʻa hou ka hapanui o ka poʻe i ke kaumaha a lākou i lilo ai ma hope o ka pau ʻana o kahi papahana hoʻoliʻiliʻi koʻikoʻi e like me kēia, keu hoʻi inā ʻaʻole aʻo ka papaʻai i nā ʻano hana olakino olakino, e like me ka mālama ʻana i ka ʻāpana a me ka heluhelu ʻana i nā lepili ʻai (,).

E lilo i kaupaona a hoʻomaikaʻi i kou olakino, ʻoi aku ka maikaʻi o ka ʻai ʻana i kahi papaʻai piha i nā ʻano like ʻole. AIM e ʻai i nā ʻano hua, nā mea kanu, nā huaʻai, nā momona momona, a me nā protein a me nā mea kanu i hoʻokumu ʻia.

Haʻahaʻa loa ka ʻai kukama i nā calorie a e alakaʻi paha ia i ka pohō kaumaha o ka wā pōkole. Eia nō naʻe, e loaʻa hou paha iā ʻoe kahi kaumaha i lilo ma hope o ka pau ʻana o ka papaʻai.

Nā Downsides o kaʻai kukama

ʻOiai e lilo ana kou kaumaha i ka manawa pōkole, ʻo nā downsides o ka papaʻai ʻoi aku i kēlā me kēia o nā pono kūpono.

He mea kapu loa

Kākoʻo ka papa kukama i ka hapa nui o nā pūʻulu meaʻai a paipai e ʻai kokoke i nā kukama a hiki i ʻelua pule.

ʻAʻole lawa pono kēia papaʻai akā ka paipai pū kekahi i nā ʻano ʻai maikaʻi ʻole, e like me ka ʻai nui ʻana, e alakaʻi ʻia ai i kahi pilina maikaʻi ʻole me ka meaʻai.

Hōʻike ka noiʻi ʻo ka ʻai palena palena ʻana he ʻanoʻai ia o ka ʻai ʻole i hiki ke hoʻololi maikaʻi ʻole i kou hiki ke kaohi i kāu lawe ʻana i ka meaʻai (,,).

ʻOiai nā ʻano o ka pāpā ʻana i ka meaʻai, pili nui kēia ʻano o ka ʻai pono ʻole ʻana me ka ulu ʻana o ka momona (,,).

Haʻahaʻa i ka momona a me ka protein

Hiki i nā kukama ke lilo i kumu maikaʻi o ka meaʻai ke hui pū ʻia me ka papaʻai kaulike.

Eia nō naʻe, haʻahaʻa maoli nā kukama i nā calories, a ʻo ka protein a me ka momona, ʻelua mau macronutrients pono. Hāʻawi kahi kukama 10-auneke (300-gram) hoʻokahi wale nō i ka 2 gram o ka protein a me ka 0.3 gram o ka momona ().

He mea nui ka protein no nā hana he nui i kou kino, e like me ka hana ʻana i nā enzyme a me nā hormones, ka mālama ʻana i ka ʻili o ka ʻili, a me ka ulu ʻana o nā mākala (,,).

I kēia manawa, hāʻawi ka momona i kahi kumuwaiwai paʻa o nā calorie, me 9 calories i ka gram. Eia kekahi, he mea nui nā momona no ka hana o ke aʻalolo, ke olakino olakino, a me ka omo ʻana i nā wikamina hiki ke hoʻoheheʻe ʻia ka momona, e like me nā huaora A, D, E, a me K (14,).

Hōʻike ka papaʻai i ka hoʻohui ʻana i nā kukama me nā kumu waiwai waiwai protein, e like me ka moa a hua manu paha, kahi e hāʻawi ai i kekahi protein a me ka momona.

Eia nō naʻe, hōʻike ka noiʻi e pono e hoʻopau ʻia ka protein i kēlā me kēia pāʻina e kōkua ai i ka mālama ʻana i nā mākala a me ka ulu ʻana ().

ʻAʻole paʻa

ʻAʻole i hoʻolālā ʻia ka papa kukama e hāhai ʻia no ka lōʻihi ma mua o 7-14 mau lā.

ʻAʻole hiki ke hoʻomau ʻia i ka wā lōʻihi, no ka mea, haʻahaʻa loa ia i nā calorie a ʻaʻole e hāʻawi i kahi kumu piha o ka meaʻai.

ʻO kahi laʻana, kahi lā maʻamau ma kaʻai kukama e hāʻawi ʻia ma kahi o 800 mau calorie. Hoʻopili kēia ma kahi o 6 kukama, kahi lawelawe o ka moa a iʻa paha, 2 mau hua, 1 kīʻaha o ka tī liʻiliʻi, a me kekahi mau mea kanu ʻē aʻe ().

E hoʻomanaʻo i kekahi mau mana o ka papaʻai i ʻoi aku ka nui o ka palena.

Hiki i ke kaohi kalepona ʻoi loa ke alakaʻi i kahi metabolism lohi ma mua o ka manawa, ʻoiai kēia ka pane o kou kino i ka wī maoli a i ʻike ʻia paha (,).

Ma ke ʻano he hopena, loaʻa hou paha iā ʻoe kekahi mau paona nalowale - ʻoiai inā ʻoe e hoʻomau i ka ʻai ʻana i nā calori liʻiliʻi ma mua o kou hoʻomaka ʻana i ka papaʻai ().

ʻO ka mea hope loa, ʻaʻole ʻoluʻolu a ʻaʻohe momona paha ka kaohi ʻana i nā ʻano meaʻai. ʻOiai he mea nui ka mālama ʻana i nā mea ʻono a me nā mea ʻono ʻē aʻe i ka liʻiliʻi loa, hauʻoli pū ke kanaka i ka meaʻai no kona ʻono, nā mea hoʻomanaʻo, a me nā hoʻolauleʻa.

ʻAʻole loa he kumu e kaupalena ai i nā meaʻai holoʻokoʻa a olakino, e like me ka iʻa, nā kīʻaha piha, nā mea kanu, a me nā huaʻai ().

Kākoʻo loa ka papa kukama a hoʻoholomua paha i nā ʻano papaʻai ʻai ʻole. He haʻahaʻa ia i loko o ka protein, momona, a me nā calorie a ʻaʻole kūpaʻa lōʻihi.

Nā meaʻai e ʻai ai

Pono kēia papaʻai iā ʻoe e ʻai i nā kukama i kēlā me kēia pāʻina a me ka hapa nui o nā meaʻai māmā.

Ma muli o ka haʻahaʻa o ka papaʻai i ka protein, paipai ia e hoʻohui i kahi kumu o ka protein i kēlā me kēia pāʻina.

Ma lalo ka papa inoa o nā meaʻai i ʻae ʻia ma ka papa kukama:

• Nā mea kanu: kukama, ʻōmato, spinach, keleka, a me nā mea kanu ʻē aʻe i ka liʻiliʻi
• Kumuʻiʻo: ka moa, ka bipi wīwī, ka iʻa, nā hua manu, ka yogurt Greek, ka tī liʻiliʻi, ka tī cheddar
• Kāpena: raiki ʻeleʻele, ʻuala, palaoa palaoa holoʻokoʻa
• Nā momona: ʻaila ʻoliva

ʻAʻohe alakaʻi kūpono e pili ana i nā mea inu, akā ʻo ka hapa nui o ka papaʻai e paipai i kahi mea inu haʻahaʻa haʻahaʻa, e like me ka wai a me ke ti.

Pono e hoʻokomo i nā kukama i nā pāʻina āpau. Pono e hoʻohui i nā meaʻai waiwai protein, e like me ka moa a hua manu paha, i kēlā me kēia pāʻina nui. Hoʻopili i nā mea inu haʻahaʻa, e like me ka wai a i ʻole tī.

Nā meaʻai e hōʻalo ai

ʻOiai ʻaʻole koi ka papaʻai iā ʻoe e hōʻalo i nā meaʻai kikoʻī, paipai ia e hoʻololi i ka hapa nui o nā meaʻai me nā kukama.

Eia ka papa inoa o nā kapu maʻamau o kaʻai kukama:

• Hua: Hoʻopili palena ʻia kēia mau mea i ka ʻoluʻolu a i ʻole nā ​​ʻāpana o kahi pāʻina liʻiliʻi.
• Nā hana hoʻomoʻa kuke: ʻOiai ʻaʻole kūkākūkā ʻia kēia mau mea, ʻoi aku ka makemake o ka hoʻomoʻa ʻana i nā protein, no ka mea, he hana kuke haʻahaʻa-calorie ke hoʻohālikelike ʻia me ka palai ʻana.
• Mea ʻai kiʻekiʻe kō: ʻO nā mea momona e like me ke kanakē, nā meaʻono, a me ka soda e pono e kaupalena ʻia.

ʻAʻole pono e hōʻalo i nā meaʻai i kēia papaʻai. Eia nō naʻe, kaupalena ʻia a hōʻalo loa ʻia nā meaʻai momona a kiʻekiʻe-kō.

Papa kuhikuhi laʻana

Eia kahi papa kuhikuhi ʻekolu lā o ka papa kukama:

Lā 1

• ʻAina kakahiaka: 2 mau hua me ka ʻaoʻao o nā kukama a me nā mea kanu
• Mea ʻai māmā: 2 kukama
• ʻAina awakea: kukama ka salakeke me ka wai lemon a me ka yogurt Greek
• Mea ʻai māmā: 2 kukama
• ʻAina ahiahi: ka moa i hoʻomoʻa ʻia a me nā kukama me kahi ʻaoʻao o ka laiki palaunu

Lā 2

• ʻAina kakahiaka: kuko smoothie (kukama blend me ka ʻōmaʻomaʻo ʻōpala a me ka milo)
• Mea ʻai māmā: 1 kukama a me ka piha almond
• ʻAina awakea: 1 kukama, 1 ʻalani, a me kekahi mau ʻāpana o ka tī
• Mea ʻai māmā: kī ʻōmaʻomaʻo
• ʻAina ahiahi: 1 kukama a me ka tī liʻiliʻi

Lā 3

• ʻAina kakahiaka: ʻO ka toast-palaoa toast, kukama, a me ka tī
• Mea ʻai māmā: 2 kukama
• ʻAina awakea: kukama salakeke me nā ʻōmato a me ka aila ʻoliva
• Mea ʻai māmā: 1 ʻōmole ʻōmaʻomaʻo
• ʻAina ahiahi: salmon, kukama, a me kaʻuala i hoʻomoʻa ʻia

I nā mana koʻikoʻi loa o kēia papaʻai, hiki wale i ʻelua mau kukama i kēlā me kēia meaʻai māmā.

Aia ka palena o ka ʻike i loaʻa ma nā nui o ka nui no nā meaʻai kukama ʻole.

Kau ʻia ka manaʻo nui ma ka ʻai ʻana i nā kukama i kēlā me kēia pāʻina.

Ke laina lalo

Ma hope o kaʻai kukama e hopena ai i ka pohō kaumaha inā hiki iā ʻoe ke pili iā ia no hoʻokahi pule.

Eia nō naʻe, ke hoʻomaka hou ʻoe i kāu papaʻai maʻamau, e loaʻa hou paha iā ʻoe ke kaupaona āu i nalo.

Eia kekahi, ua hemahema ka papaʻai i nā meaʻai, kaohi loa, a i ka hope unsustainable.

Inā ʻoe e ʻimi nei i ka hoʻemi paʻa, wā lōʻihi lōʻihi, ʻoi aku ka maikaʻi ma hope o ka mālama ʻana i ka papaʻai kaulike, momona momona e paipai ai i nā ʻano meaʻai like ʻole a pale i ka palena o ka calorie koʻikoʻi.