ʻO Diet Mediterranean: he aha ia, nā pōmaikaʻi a pehea e hana ai

Anter

• Nā pono o ka papaʻai Mediterranean
• Nā kānāwai 8 no ka hana ʻana i ka papa Kai Mediterranean
• 1. Hōʻalo i nā huahana hana
• 2. ʻAi i ka iʻa a me nā iʻa iʻa
• 3. ʻO ka ʻaila ʻoliva a me nā momona momona
• 4. Nā meaʻai āpau
• 5. Nā huaʻai a me nā mea kanu
• 6. ʻO ka waiū skimmed a me nā derivatives
• 7. Nā kumuʻiʻo pūmua
• 8. Nā mea inu
• Papa Kuhikuhi Diet Mediterranean

ʻO ka papaʻai Mediterranean, i kapa ʻia hoʻi ka papaʻai Mediterranean, hoʻokumu ʻia i ka ʻai ʻana o nā meaʻai hou a kūlohelohe e like me ka aila ʻoliva, nā huaʻai, nā lau, nā palaoa, ka waiū a me ka tī, a he mea pono e hōʻalo i nā huahana hana e like me ka sausage, nā meaʻai paʻahau a pōpō palaoa.

ʻO kēia papaʻai he ʻano meaʻai maoli ia e kōkua i ka hoʻololi ʻana i kou nohona, a ʻaʻole pono e haʻahaʻa i nā calori e kōkua ai iā ʻoe e lilo i ka paona, no ka mea hoʻomaikaʻi maoli ia i ka metabolism a makemake i ka kaupaona.

Nā pono o ka papaʻai Mediterranean

ʻO ka papaʻai Mediterranean ʻaʻole wale ia he papaʻai hōʻemi kaumaha, he ʻano nohona ia, aia ma nā ʻāina a puni ke Kai Kai. ʻO kāna keu pono olakino nui:

• ʻO ka hoʻohaʻahaʻa haʻahaʻa o ka hoʻomohala ʻana i ka maʻi maʻi maʻi, maʻi ʻaʻai, maʻi ʻaʻai a me nā maʻi hōʻino;
• Pale i ke kino mai atherosclerosis a me ka thrombosis;
• ʻOi aku ka momona o ka momona ma mua o nā meaʻai i hana ʻia, e hāʻawi ana i nā mea momona i ke kino;
• Kōkua e hoʻololi i ka meaʻai i nā mea hou aʻe, maikaʻi no ka pā o nā keiki, e maʻalahi ai lākou e ʻai i nā mea kanu, nā greens a me nā salakeke.

E ukali maoli i ka nohona o ka papaʻai Mediterranean, pono ʻoe e hoʻopau i nā meaʻai o kēlā me kēia lā no ka kumu o ka mea kanu, hou, liʻiliʻi i hana ʻia, nā kau a me nā wahi, makemake e kūʻai i nā mākeke liʻiliʻi a me nā hale kūʻai hua a me nā mea kanu, ma mua o nā supermarket nui.

E nānā i nā pono o ka papaʻai Mediterranean i kēia wikiō aʻe:

Nā kānāwai 8 no ka hana ʻana i ka papa Kai Mediterranean

E hana i ka papaʻai Mediterranean, pono ʻoe e hoʻololi i kāu papaʻai penei:

1. Hōʻalo i nā huahana hana

Pono e hoʻonui ʻia ka papaʻai i nā huahana kūlohelohe, ka hapanui o nā kumu lau, e like me ka aila ʻoliva, laiki brown, soy, nā hua manu a me ka waiū. Eia hou, pono ʻoe e hoʻololi i nā meaʻai āu e kūʻai ai i ka mākaukau, e like me nā kuki a me nā pōpō, makemake i nā mana home.

ʻO ka hemo ʻana i nā huahana hana hana e kōkua i ka hōʻemi i ka hana o nā toxins i loko o ke kino, hoʻemi i ka mumū a me ka hakakā ʻana i ka paʻa ʻana o ka wai, e kōkua kūlohelohe ana i ka deflate.

2. ʻAi i ka iʻa a me nā iʻa iʻa

Pono e hoʻopau ʻia ka iʻa a me nā iʻa iʻa ma ka liʻiliʻi he 3 mau manawa i ka pule, no ka mea, he kumu maikaʻi lākou o ka protein a me nā momona, e like me omega-3, e hana nei ma ke ʻano he anti-inflammatory, e kōkua ana e hōʻoluʻolu i ka ʻeha pū, e hoʻomaikaʻi i ke kahe o ke koko a pale i nā maʻi puʻuwai. . E ʻike i nā pono āpau o omega-3.

3. ʻO ka ʻaila ʻoliva a me nā momona momona

ʻO ka aila ʻoliva a me nā aila mea kanu e like me canola a me ka aila flaxseed waiwai nui i nā momona momona no ka puʻuwai, kahi e kōkua ai i ka mālama ʻana i ka kolesterol a pale i ka maʻi maʻi maʻi maʻi.

No ka loaʻa ʻana o nā pōmaikaʻi, pono ʻoe e hoʻohui i ka aila i ka hoʻomākaukau mākaukau, e ʻai ana i ka nui o 2 punetēpu no ka lā. Pono e hoʻohana i ka aila ʻoliva no ka kuke ʻana, ka ʻoki ʻana a me ka ʻai ʻana i ka ʻiʻo a iʻa paha. ʻAʻole hoʻohana pinepine ʻia ka ʻaila Sunflower. E ʻike i nā ʻōlelo aʻoaʻo no ke koho ʻana i ka aila ʻoliva maikaʻi loa ma ka supermarket.

4. Nā meaʻai āpau

ʻO kaʻai Mediterranean ka waiwai i nā meaʻai āpau e like me ka laiki, ka palaoa, ka ʻoka a me ka pasta holoʻokoʻa, i waiwai i ka fiber, nā wikamina a me nā minelala e hoʻomaikaʻi ai i ka hana o ke kino, e hakakā i ka constipation a hoʻemi i ka lawe ʻana o nā kō a me nā momona i loko o ka ʻōpū.

Ma waho o nā hua palaoa, pono e momona ka papaʻai i nā meaola protein e like me nā pīni, nā soybeans, nā pīpī, nā ʻumeke a me nā olonā e kōkua pū ai hoʻi e hoʻoikaika i nā mākala a hoʻomaikaʻi i ka metabolism.

5. Nā huaʻai a me nā mea kanu

ʻO ka hoʻonui ʻana i ka ʻai o nā hua a me nā mea kanu kahi mea nui o kēia papaʻai, no ka mea e hāʻawi lākou i nā fibers, nā huaora a me nā minelala no ka metabolism, a lawe mai i ka manaʻo o ka māʻona, ke kōkua nei me ka pohō kaumaha. Paipai ʻia e ʻai ma ka liʻiliʻi he 3 mau hua ʻokoʻa i kēlā lā i kēia lā, kahi ʻano maʻamau ka ʻai ʻana i nā hua he 1 ma hope o kēlā me kēia pāʻina, inā no ka ʻaina kakahiaka, ʻaina awakea, meaʻai māmā a me ka ʻaina ahiahi.

E ʻike i nā ʻōkuhi no 7 Detox Juices e lilo ke kaupaona a hoʻomaʻemaʻe i ke kino.

6. ʻO ka waiū skimmed a me nā derivatives

No ka hoʻomaikaʻi ʻana i ka meaʻai a hoʻoliʻiliʻi i ka ʻai momona, ka waiū skim, ka yogurt maoli a me nā paʻi keʻokeʻo e like me ricotta a me ka hale e pono ai, a i ʻole e koho ʻia nā mana māmā o nā huahana. I mea e hoʻonanea ai i ka yogurt maoli, hiki iā ʻoe ke hoʻohui i 1 teaspoon o ka meli a i ʻole ka jam homemade.

7. Nā kumuʻiʻo pūmua

Pono e ʻokiʻoki i ka ʻulaʻula, kahi e nānā ʻole ʻia ai kahi ʻāpana o ka momona, a kaupalena ʻia i ka ʻai ʻana he 1 wale nō i kēlā me kēia pule, no laila he wahi no nā pāʻina me nā hua, nā iʻa a me nā ʻanoʻai i loaʻa pū ʻia me nā kumu protein maikaʻi, e like me ka laiki. + piʻa, laiki + līlī a laiki + pī paha.

8. Nā mea inu

ʻO ka mea inu kūpono loa e kinai i ka make wai e hele pū me nā meaʻai ka wai, a hiki iā ʻoe ke koho i ka wai ʻono me ka hoʻohui ʻana i ka lemon, a i ʻole nā ​​ʻāpana o ke ginger. Hoʻohui ʻia, ʻae ʻia kahi kīʻaha 1 o ka waina i kēlā me kēia lā (180 ml), keu hoʻi ma hope o ka ʻaina ahiahi.

Papa Kuhikuhi Diet Mediterranean

ʻO kahi aʻe kahi laʻana o kahi papa kuhikuhi papaʻai 3 mau lā Mediterranean:

Pono e hana i kēia papa kuhikuhi me ka hoʻohana ʻana i nā mea kanu ʻoi aku ka maikaʻi, pono e hoʻomanaʻo e hoʻohui i 1 teaspoon o ka aila ʻoliva i ka pāʻina awakea a me ka ʻaina awakea.