ʻO kaʻai Atkins: he aha ia, he aha e ʻai ai, nā pae a me ka papa kuhikuhi

Anter

• ʻAi ʻia nā meaʻai
• Nā Kūlana o ka ʻAina Atkins
• Papa 1: Hoʻokomo
• ʻOihana 2 - Ka Lilo Kaumaha Mau
• Papa 3 - Mālama Hou
• Papa 4 - Mālama
• Papa kuhikuhi papaʻai Atkins
• E nānā i ka wikiō e hiki mai ana a e ʻike hoʻi pehea e hana ai i ka papaʻai Carb Low e lilo ai ka paona:

ʻO ka papa ʻaina Atkins, ʻo ia ka mea i ʻike ʻia me ka protein protein, ua hana ʻia e ka mea kauka cardiologist ʻAmelika ʻo Kauka Robert Atkins, a ua hoʻokumu ʻia i ka palena ʻana i ka hoʻohana ʻana i nā huaʻaleʻale a hoʻonui i ka ʻai o nā protein a me nā momona i ka lā holoʻokoʻa.

Wahi a ke kauka, me kēia hoʻolālā e hoʻomaka ai ke kino e hoʻohana i ka momona i hōʻuluʻulu ʻia e hana i ka ikehu no nā hunaola, kahi e alakaʻi ai i ka pohō kaumaha a me ka maikaʻi o ka mālama ʻana i ka glucose glucose a me nā pae triglyceride i loko o ke koko.

ʻAi ʻia nā meaʻai

ʻO nā meaʻai i ʻae ʻia i ka papa ʻaina Atkins nā mea ʻaʻohe o ka wai kāhāhā a i ʻole he haʻahaʻa haʻahaʻa loa o kēia nutrient, e like me ka hua manu, kaʻiʻo, ka iʻa, ka moa, ka waiū, ka ʻaila ʻoliva, nā nati a me nā ʻanoʻano, no ka laʻana.

I kēia papaʻai, ʻokoʻa ka ʻai ʻana o nā kāhūhā i kēlā me kēia lā e like me nā ʻāpana o ke kaʻina hana pohō, e hoʻomaka ana me 20 g wale nō i kēlā me kēia lā. Aia nā Carbohika, ʻo ia hoʻi i nā meaʻai e like me ka berena, pasta, laiki, pahū, nā mea kanu a me nā huaʻai, no ka laʻana. E ʻike i ka papa inoa piha o nā meaʻai momona-momona.

Nā Kūlana o ka ʻAina Atkins

ʻO ka papa ʻaina Atkins nā ʻano 4, e like me ka mea i hōʻike ʻia ma lalo:

Papa 1: Hoʻokomo

Lōʻihi kēia mahele no ʻelua mau pule, me ka ʻai palena palena ʻo 20 mau goma o ka paʻakai i kēlā lā i kēia lā. ʻO nā meaʻai waiwai Protein, e like me kaʻiʻo a me nā hua, a me nā meaʻai momona, e like me ka aila ʻoliva, ka bata, ka tī, ka wai niu a me nā mea kanu e like me ka lettuce, arugula, turnip, kukama, kāpiki, luʻi, endive, radish, fungus. hoʻokuʻu ʻia. chives, parsley, celery a me chicory.

I kēia wā, manaʻo ʻia e hōʻemi ʻia kahi kaumaha mua i hōʻemi ʻia.

ʻOihana 2 - Ka Lilo Kaumaha Mau

I ka mahele ʻelua ua ʻae ʻia e hoʻopau i 40 a 60 mau huna o nā haʻihaʻi i kēlā lā i kēia lā, a ʻo kēia hoʻonui ʻana he 5 wale nō gram i kēlā me kēia pule. Pono e ukali ʻia ka pae 2 a hiki i ka hiki ʻana o ke kaupaona i makemake ʻia, a hiki ke hoʻohui ʻia i kekahi mau huaʻai a me nā mea kanu i ka papa kuhikuhi.

Pēlā, i ka hoʻohui i nā ʻiʻo a me nā momona, hiki ke hoʻokomo pū ʻia nā meaʻai aʻe i ka papaʻai: ka mozzarella tī, ka tī ricotta, curd, blueberry, raspberry, melon, strawberry, almonds, chestnuts, nā hua, macadamia, pistachios a me nā hua hua.

Papa 3 - Mālama Hou

I ka pae 3 ʻae ʻia e hoʻopau a hiki i ka 70 karika o ka haʻalopō i kēlā me kēia lā, he mea nui e nānā inā loaʻa a loaʻa ʻole ke kaupaona i kēia wā. Inā ʻoe e ʻike i ka hoʻonui ʻana o ke kaupaona ke hoʻopau ʻoe i 70 g o ka momona i kēlā me kēia lā, pono ʻoe e hōʻemi i kēlā nui i 65 g a i ʻole 60 g, no ka laʻana, a ʻike ʻoe i ke kiko kaulike o kou kino, ke hiki iā ʻoe ke neʻe i ka pae 4 .

I kēia wā, hiki ke hoʻolauna ʻia nā meaʻai aʻe: ʻumeke, kāloti, ʻuala, ʻuala, yam, cassava, pīni, pīpī, ʻāpala, ʻoka, ʻākena, aiki a me nā huaʻai e like me nā ʻala, maiʻa, cherry, hua waina, kiwi, guava , mango, peach, plum a me ka melemona.

Papa 4 - Mālama

ʻO ka nui o nā haʻuki e hoʻopau ʻia ka mea e mālama i ke kaupaona paʻa, i ʻike ʻia i ka pae 3 o ke kaʻina hana. I kēia manawa, ua lilo ka papaʻai i ʻano nohona, pono e ukali mau ʻia no ke kaupaona maikaʻi a me ka mālama olakino.

Papa kuhikuhi papaʻai Atkins

Hōʻike ka papa aʻe i kahi papa kuhikuhi no kēlā me kēia papa o ka papaʻai.

He mea nui e hoʻomanaʻo i kēlā me kēia papaʻai e pono ke nānā ʻia e kahi ʻoihana olakino, e like me ka mea hānai, i mea e hōʻeha ʻole ai i ke olakino.

E nānā i ka wikiō e hiki mai ana a e ʻike hoʻi pehea e hana ai i ka papaʻai Carb Low e lilo ai ka paona: