Alakaʻi piha i ka Diet Carb Low

Anter

• Nā pono olakino
• Pehea e hana ai i ka Diet Carb haʻahaʻa
• ʻAi ʻia nā meaʻai
• ʻAe ʻia nā meaʻai i ke kaulike
• Ka nui o nā mea momona i ka meaʻai
• Nā meaʻai i pāpā ʻia
• Papa kuhikuhi papaʻai 3 lā Carb haʻahaʻa
• Nā koho pāʻinaCarb haʻahaʻa
• 1. Nihi Zucchini
• 2. tortilla spinach
• 3. ʻO Tomato cherry ukana
• 4. Strawberry a me nā hua jelly
• ʻO wai ka mea pono ʻole e hana i kēia papaʻai

ʻO ka papaʻai Carb haʻahaʻa ho'ākāka ʻia e ka UK Diabetes Organization ma ke ʻano he papaʻai kahi e hoʻoliʻiliʻi ai ka ʻai ʻana o nā haʻalako, a ma lalo o 130 g o kēia macronutrient e pono e ʻai i kēlā me kēia lā. No ka mea ʻo kēia nui o nā haʻuki kūmaka e hōʻike wale ana i ka 26% o ka ikehu e pono ai i ke kino, pono ke koena e ka ʻai ʻana i nā momona maikaʻi a me nā protein.

Ma waho aʻe o kēia papaʻai, aia kekahi, i ʻike ʻia ma ke ʻano ketogenic, a ʻoi aku ka liʻiliʻi o ka nui o nā wahie ʻaihue, aia ma waena o 20 a 50 mau lika i kēlā me kēia lā, ka mea e komo ai ke kino i kahi mokuʻāina i kapa ʻia ʻo "ketosis", kahi e hoʻomaka ai e hoʻohana i nā momona e like me ke kumu nui o ka ikehu, ma kahi o nā haʻuki. Eia nō naʻe, kapu loa kēia papaʻai a kuhikuhi wale ʻia no kekahi mau hihia. Hoʻomaopopo maikaʻi loa i ke ʻano o kaʻai ketogenic a hiki ke hōʻike ʻia.

ʻO ka papaʻai Carb haʻahaʻa maikaʻi loa ka lilo ʻana o ke kaupaona no ka mea ʻoi aku ka maikaʻi o ka metabolism me ka hoʻonui ʻana o nā protein a me ka momona maikaʻi i ka papaʻai, e kōkua pū ana hoʻi e hōʻemi i ka mumū o ka meaola a me ka hakakā ʻana i ka paʻa wai. E nānā i nā ʻōlelo aʻoaʻo kūpono i kēia wikiō aʻe:

Nā pono olakino

Ma hope o ka papaʻai Carb haʻahaʻa hiki ke lawe mai i nā pono olakino e like me:

• Ke hāʻawi nei i ka māʻona nui aʻe, no ka mea ʻo ka hoʻonui ʻana i ka ʻai o nā protein a me nā momona lawe aku i ka pōloli no kahi manawa lōʻihi;
• Hoʻoponopono a kāohi i nā pae kolesterol a me nā triglyceride, a me ka hoʻonui ʻana i ka HDL kolesterol maikaʻi, e hōʻemi ana i ka makaʻi o ka maʻi maʻi ʻōpū;
• Kōkua i ka mālama ʻana i ka maʻi kō no ka hoʻoponopono ʻana i ka pae kō kō;
• Hoʻonui i ka hana ʻōpū, no ka mea, loaʻa nā meaʻai momona-ʻoi aku ka nui;
• ʻO ka hoʻemi kaumaha, ma muli o ka hoʻemi ʻia ʻana o nā calorie, hoʻonui i ka nui o nā olonā a me ka mālama glycemic;
• E hoʻopaʻa i ka paʻa ʻana o ka wai, ma ka hoʻoulu ʻana i ka hana o ka mimi, hoʻopau i ka nui o ka wai i hōʻiliʻili ʻia i loko o ke kino.

Eia nō naʻe, e palekana i kēia ʻano papaʻai he mea nui loa ke alakaʻi ʻana mai kahi mea hānai, no ka mea, ʻokoʻa ka helu ʻana o nā mea ʻaihue e like me ka makemake o kēlā me kēia kanaka a me kā lākou mōʻaukala. Hoʻohui ʻia, hiki i ke kauka meaʻai ke kōkua pū e ʻike i ka nui o nā wahie i loko o kēlā me kēia meaʻai, i ʻole e ʻoi aku i ka palena o kēlā me kēia lā i hoʻokumu ʻia.

Pehea e hana ai i ka Diet Carb haʻahaʻa

E hana i ka papaʻai Kalepona liʻiliʻi, pono e hemo i nā mea ʻaʻā maʻalahi mai ka papaʻai, e like me ke kō, ka palaoa i hoʻomaʻemaʻe ʻia, nā mea inu momona a me nā meaʻono. Hoʻohui ʻia, a kaukaʻi ʻia i ka nui o nā haʻuki āu e hoʻāʻo nei, e pono nō paha e kaohi i ka ʻai ʻana o nā carbohydrates paʻakikī, e like me ka berena, ka ʻoka, ka laiki a me ka pasta paha.

ʻO ka nui o nā haʻuki e pono e hoʻopau ʻia mai ka papaʻai e loli e like me ka metabolism o kēlā me kēia. ʻO kaʻai maʻamau "maʻamau" he kiʻekiʻe loa i nā waiʻopa, e like me 250 g i kēlā me kēia lā, a no kēlā kumu, ka papaʻai Carb haʻahaʻa pono e hana lohi, i mea e maʻa ai ke kino iā ia a me nā hopena ʻē aʻe e like me headache, dizziness a i ʻole nā ​​loli i ke ʻano e ʻike ʻole.

He mea nui ia i ka wā e hana ana i kēia papaʻai, ʻai ʻia nā meaʻai nui 3 a me nā meaʻai māmā ʻelua, e ʻae ai i ka ʻai ʻana i nā ʻāpana liʻiliʻi o ka meaʻai a puni ka lā, e hoʻēmi nei i ka manaʻo o ka pōloli. Pono e hoʻopili i kēia mau mea ʻai māmā nā hua, ka tī, nā hua, ka ʻākala a me ka niu, ʻo kahi laʻana. Pono ka ʻaina awakea a me ka ʻaina awakea i ka salakeke, protein a me ka aila ʻoliva, a he mau momona wale nō paha kā ka momona. E ʻike i nā meaʻai māmā Haahaa ʻO Carb.

E nānā i ka wikiō ma lalo nei no kahi papa hana berena Carb haʻahaʻa hiki ke hoʻokomo ʻia i ke ola o kēlā me kēia lā:

ʻAi ʻia nā meaʻai

ʻAe ʻia nā meaʻai i ka papaʻai Carb haʻahaʻa o lākou:

• Nā huaʻai a me nā mea kanu i nā mea liʻiliʻi, ʻoi aku ka maka, me ka ʻili a me ka ʻeke, e hoʻonui i ka nui o ka fiber a hoʻomaikaʻi i ka manaʻo o ka māʻona;
• Nā ʻai lean, ʻo ia hoʻi ka moa a me ka pipi, me ka ʻili ʻole;
• ʻO ka iʻa, ʻoi aku ka momona o nā mea momona e like me ka salemona, ke tuna, ke trout a i ʻole ka sardine;
• Nā hua moa a me ka tī;
• ʻO kaʻaila Oliva, kaʻaila niu a me ka waiūpaka;
• ʻO nā hua, nā ʻalemona, nā hazelnut, nā nati Brazil a me nā pī;
• Nā ʻanoʻano ma ka laulā, e like me chia, flaxseed, sunflower a me sesame;
• Kope a me nā kīʻahi me ke kō ʻole.

I ka hihia o ka tī, ka waiū a me ka yogurt he mea nui e kaohi pono i nā mea. Hiki ke pani ʻia ka waiū o ka waiū no ka wai niu a i ʻole ka ʻalemona almond, nona ka momona o ka pākeke. He mea nui pū kekahi e hahai i ka papaʻai Carb haʻahaʻa me 2 a 3 liters o ka wai i kēlā me kēia lā.

ʻAe ʻia nā meaʻai i ke kaulike

Loaʻa i kekahi mau meaʻai i ka nui o nā kāhūhā, e hilinaʻi ana i ka pahuhopu carbohydrate o kēlā me kēia lā, a i ʻole ʻaʻole hoʻokomo ʻia i ka papaʻai. ʻO kekahi mau laʻana e laʻa me ka ʻuala, ka laiki, nā ʻuala, nā uhi, ka palaoa a me ka paukena.

Ma ke ʻano laulā, ʻo ka poʻe e hoʻomaʻamaʻa i ka hoʻoikaika kino hana pinepine lākou i ka hoʻomanawanui ʻana i nā mea ʻaʻā i loko o ka papaʻai, me ka maʻalahi ʻole o ke kaumaha.

Ka nui o nā mea momona i ka meaʻai

ʻO ka papa aʻe ka papa inoa o kekahi mau meaʻai a me kā lākou mau mea momona i loko o 100 g:

E ʻike i kahi papa inoa hou o nā meaʻai e waiwai ana i nā waiʻopa.

Nā meaʻai i pāpā ʻia

I kēia papaʻai he mea nui e hōʻalo i nā meaʻai āpau i loaʻa i ka nui o nā carbohydrates. No laila, ʻo kahi koho maikaʻi e nīnau i ka lepili meaʻai ma mua o ka ʻai ʻana. Eia nō naʻe, kekahi mau laʻana o nā ʻano meaʻai e pono ke hōʻalo ʻia:

• Kōpaʻa: me nā meaʻai e like me nā mea inu momona, nā wai huaʻai hana, nā meaʻono, nā meaʻono, nā ʻaikalima, nā pōpō a me nā kuki;
• Nā palaoa: ka palaoa, ka palaoa a me ka rai, a me nā meaʻai e like me ka berena, nā biscuits, nā mea ʻai māmā, nā mea kālua;
• Nā momona momona: pōpō ʻuala pūʻolo, ʻai paʻahau paʻahau a me ka margarine;
• Nā ʻiʻo i hana ʻia: ham, umauma Tureke, sausage, sausage, salami, mortadella, bacon;
• Kekahi: laiki keʻokeʻo, pasta keʻokeʻo, farofa, tapioca a me couscous.

No laila, ʻo kahi kihi nui e hoʻāʻo e hōʻalo i nā ʻano o nā huahana ʻoihana, no ka mea, he nui ka nui o nā carbohydrates e hāʻawi ana i ka makemake i nā huahana maoli a me nā mea kanu hou.

Papa kuhikuhi papaʻai 3 lā Carb haʻahaʻa

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi papaʻai 3 lāHaahaa Carb:

Pono nā kālā i hoʻohui ʻia i ka papa kuhikuhi e like me ka makahiki, ka wahine, ke kiʻekiʻe o ka hana kino a me ka mōʻaukala o nā maʻi. No kēia kumu, ʻo ka mea kūpono e nīnau mau i kahi mea lapaʻau i mea e loiloi piha ai a me kahi papa ʻaiaola kūpono i nā pono o kēlā me kēia kanaka.

E ʻike i nā laʻana o ka ʻaina kakahiaka ʻo Carb Low e hoʻopili ai i ka papaʻai.

Nā koho pāʻinaCarb haʻahaʻa

Hiki ke hoʻokomo ʻia i kekahi mau meaʻai i ka papaʻai Carb haʻahaʻa o lākou:

1. Nihi Zucchini

Loaʻa kahi lawelawe 100-gram o kēia pasta i kahi mau 59 calories, 1.1 g o nā protein, 5 g momona a me 3 g o nā wīwī.

Nā Pono
• ʻokiʻoki i kahi zucchini liʻiliʻi i mau ʻāpana lahilahi
• 1 kahi teaspoon o ka ʻaila niu a i ʻole ka aila ʻoliva
• ka paʻakai kai a me ka pepa ʻeleʻele hou e ʻono

Hoʻomākaukau hoʻomākaukau

Māhele i ka zucchini i kona lōʻihi i ke ʻano o ka spaghetti-type pasta. Aia kekahi slicers kūikawā e ʻoki i nā mea kanu i ke ʻano o ka spaghetti. I loko o ka pā palai, hoʻomehana i ka ʻaila niu a i ʻole ka aila ʻoliva a kau i nā ʻoka zucchini. Kālua ma kahi o 5 mau minuke a hiki i ka hoʻomaka ʻana o ka palupalu o ka zucchini. ʻO ka wā me ka paʻakai, kālika a me ka pepa ʻeleʻele. E hoʻopau i ka wela a hoʻohui i ka ʻiʻo a me ka kōmato a i ʻole ka ʻono pesto.

2. tortilla spinach

Hāʻawi kahi 80 gram lawelawe (¼ o tortilla) ma kahi o 107 mau calorie, 4 g protein, 9 g momona a me 2.5 g o nā huaʻā.

Nā Pono

• 550 g o ka lau wili a i ʻole chard lau;
• 4 keʻokeʻo māmā i kuʻi ʻia nā hua manu;
• ½ ʻoki i ka ʻakaʻakai;
• 1 puna o ka chives ʻokiʻoki;
• Pinch o ka paʻakai a me ka pepa;
• ʻAilā.

Hoʻomākaukau hoʻomākaukau

E kau i nā lau o ka milo i loko o ka pā palai, uhi a mālama i ka wela olakino a hiki i ka wā e mae ai lākou, e wehe a hoʻoneʻe i kēlā me kēia manawa. A laila e hemo mai ka wela a kū i mau minuke ma kahi pā.

I loko o ka pā palai, waiho i kahi aila ʻoliva, ʻaka, chives, paʻakai a me ka pepa, a kuke i ka ʻakaʻakai a hiki i kahi gula. A laila hoʻohui i nā hua keʻokeʻo a me ka milo, e ʻae ana e kuke no 5 mau minuke, a hiki i ka tortilla gula ma lalo. E hoʻihoʻi i ka tortilla a kuke no 5 mau minuke ma kekahi ʻaoʻao.

3. ʻO Tomato cherry ukana

ʻO kahi lawelawe o 4 mau ʻōmato cherry (65 g) ma kahi o 106 mau calorie, 5 g protein, 6 g momona a me 5 g mau huaʻale.

Nā Pono

• 400 g ʻōmato cherry (24 mau tōmato approx.);
• 8 punetēpu (150 g) o ka tī kao;
• 2 punetune o ka ʻaila ʻoliva;
• 1 koloka o ka kālika kāwili ʻia;
• ʻO ka paʻakai a me ka pepa keʻokeʻo e ʻono ai;
• Nā lau basil 6 (i ka pā)

Hoʻomākaukau hoʻomākaukau

E holoi i nā ʻōmato a ʻokiʻoki i kahi uhi liʻiliʻi ma luna, e hemo i ka pulp mai loko e hoʻohana ana i kahi puna liʻiliʻi a e akahele ʻaʻole e hou i ka ʻōmato. Hoʻopiha i nā ʻōmato me ka tī kao.

I loko o kahi pahu kaʻawale, kāwili i kaʻaila me ka kālika, ka paʻakai a me ka pepa a kau ma luna o nā ʻōmato. ʻO ka pā me nā lau basil i ʻokiʻoki ʻia i mau ʻāpana.

4. Strawberry a me nā hua jelly

ʻO kahi ʻāpana o kēia gelatin me kahi o 90 g (1/3 kīʻaha) he 16 mau calorie, 1.4 g protein, 0 g momona a me 4 g o nā wīwī.

Nā mea hoʻohui (no nā lawelawe 7)

• ½ kīʻaha o nā strawberry i kālai ʻia;
• Apple ʻĀpala ʻokiʻoki;
• Pear momi momi;
• 1 kīʻaha wai wela;
• 1 ʻekahi strawberry gelatin sachet (unsweetened)
• ½ kiaha o ka wai anuanu.

Hoʻomākaukau hoʻomākaukau

E kau i ka paukū gelatin i kahi ipu a huli i ke kīʻaha o ka wai wela ma luna. E hoʻowali a hiki i ka pau ʻana o ka pauka a laila hoʻohui i ka wai anuanu. ʻO ka hope, waiho i nā hua i lalo o kahi ipu aniani a hoʻohui i ka gelatin ma luna o nā hua. Lawe i ka pahu hau e hoʻalili a paʻa.

ʻO wai ka mea pono ʻole e hana i kēia papaʻai

ʻAʻole pono e hana ʻia kēia papaʻai e nā wahine hāpai a hānai waiū, a me nā keiki a ʻōpio paha, ke ulu nei lākou. Eia kekahi, ʻo nā ʻelemākule a me nā poʻe me nā puʻupaʻa a me nā pilikia o ke akepau e hōʻalo hoʻi i ka hana ʻana i kēia ʻano papaʻai, e pili mau ana i ka papaʻai i hoʻolālā ʻia e kahi nutrist.