Pehea e lilo ai ka momona o ka ʻōpū i 2 mau pule e like me ka Zero Belly Diet

Anter

• E hele i kahi wikiwiki ma mua o ka ʻaina kakahiaka
• E hoʻomaka me kekahi oatmeal i hoʻopiha ʻia i ka fiber
• Koho i ka hua ʻulaʻula ma mua o ka ʻōmaʻomaʻo
• Hoʻouka i nā ʻAvocados
• Hoʻohui i kahi Smoothie Plant-Protein
• Hoʻonui i ka mana me nā hua
• Inu Citrus-Infused 'Spa Wai'
• Nānā no

No laila makemake ʻoe e hoʻoemi a makemake ʻoe e hana, stat. ʻOiai ka wikiwiki wikiwiki ʻaʻole maoli ʻo ke kaʻina ʻoi loa (ʻaʻole palekana a paʻa mau paha ia) a ke nānā nei i kou ʻano (vs. ka helu o ka pālākiō) ʻoi aku ka maikaʻi no ka hiki ʻana i kāu pahuhopu, i kekahi manawa he lā palena palena wikiwiki kāu, e like me ka male a BFF, ʻo ia ka mea e hoʻoulu ai i kou manaʻo paʻa e hahai. ʻAe, ʻaʻole ʻoe wale nō - nui ka poʻe e makemake e ʻike pehea e nalowale ai ka momona o ka ʻōpū i loko o ʻelua pule. Nānā Spoiler: ʻO wau kekahi o kēlā poʻe.

Ua hakakā wau me kahi 25 mau paona keu i koʻu wā kamaliʻi, a manaʻo wau ʻo kaʻu hopena genetike ka loaʻa ʻana o ka nui o ka momona o ka ʻōpū-ʻo ia nō, a hiki i ka wā e hoʻomaka ai e aʻo hou. I loko o nā makahiki he 20+ i loko o ka nūpepa olakino, ua hele au ma kahi misionari e aʻo i nā mea āpau e ʻike ai e pili ana, yup, ʻōpū momona. Akā, ʻaʻohe mea aʻu i aʻo ai i hoihoi nui iaʻu e like me ka noiʻi hou e hōʻike ana pehea e hiki ai iā mākou ke hoʻopau i kā mākou mau momona momona e lilo i ke kaumaha. Ke hoʻohana nei i nā mea aʻu i aʻo ai i loko o nā makahiki a mai kēia mau hopena, ua hoʻomaka wau e hana i kaʻu ʻōlelo aʻo iho e pili ana i ka hoʻokahe ʻana i ka momona o ka ʻōpū i 2 mau pule.

Ka hopena? ʻO Zero Belly Diet, kahi hoʻolālā i hoʻolaʻa ʻia no ka hāʻawi ʻana i nā mea heluhelu me nā ala maikaʻi e lilo ai ka momona o ka ʻōpū i 2 mau pule. Ua hana au i ka Zero Belly Diet e pili ana i ka ʻepekema o ka genetics nutritional, ke aʻo ʻana i ke ʻano o ka hoʻohuli ʻia ʻana o kā mākou mau genes e nā meaʻai a mākou e ʻai ai. ʻO ka hana wale ʻana i ka lima o nā tweaks i kāu meaʻai a me ke ʻano o ke ola hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino ʻōpū, hoʻomāmā i ka ʻāʻī, a hoʻopau i kāu mau momona momona. Inā ʻoe e nīnau iaʻu, ʻo kēia ka hoʻolālā kūpono no ka poʻe makemake e ʻike pehea e nalo ai ka momona o ka ʻōpū i 2 mau pule.

Ma mua o ka hele pololei ʻana i kaʻu mau ʻōlelo aʻoaʻo e pili ana i ka nalo ʻana o ka momona o ka ʻōpū i 2 mau pule, kahi hoʻomanaʻo wikiwiki: paʻakikī loa i kahi e hōʻemi ai - e ʻōlelo paha kekahi he hiki ʻole - no laila ʻaʻohe mea ʻai a me kahi hana abs e kōkua iā ʻoe e "hoʻoheheʻe" i ka momona o ka ʻōpū a ʻōpū momona wale nō. ʻO ka mea hiki iā ʻoe ke hana, ʻo ia ka lilo ʻana o ka momona o ka ʻōpū me ka hoʻemi ʻana i ka momona ma nā wahi ʻē aʻe o kou kino. Pehea? Ma lalo iho nei kekahi o kaʻu mau ʻōlelo aʻoaʻo no ka lilo ʻana o ka ʻōpū (a me nā mea momona) ʻē aʻe.

E hele i kahi wikiwiki ma mua o ka ʻaina kakahiaka

Ma mua o ka hāʻawi ʻana i ka Zero Belly Diet me ka honua, ua hoʻohana au i kahi papa hoʻāʻo 500-kanaka e hoʻāʻo i kaʻu hoʻolālā. Ua hoʻokomo ʻo Panelist ʻo Martha Chesler i nā huakaʻi kakahiaka ma ke ʻano o kāna papahana Zero Belly a ʻike koke i nā hopena. "Ua ʻike koke au i nā loli," i hōʻike ai ʻo ia. Ma lalo o ʻeono mau pule ma ka papahana, ua iho ʻo Martha i kāna mau pahu hopu kaumaha (a laila kekahi) e ka hoʻohui ʻana i ka Zero Belly Foods me kahi hele kakahiaka kakahiaka.

Hana ʻia kēia hana kakahiaka ma nā pae ʻelua. ʻO ka mea mua, ua loaʻa i kahi noiʻi kahi pilina ma waena o ke kakahiaka nui o ka lā a me ka loaʻa ʻana o ka BMI haʻahaʻa. Kuhi nā kānaka noiʻi ua kōkua ke kukui o ke kakahiaka i ka hoʻoponopono ʻana i ka uaki puni o kou kino. Hiki i ka hoʻolei ʻana i kāu uaki kūloko ke hoʻololi i ka hana ʻana o kou kino i ka meaʻai a alakaʻi i ka loaʻa ʻana o ka paona. Akā ʻo ka mea i kāhāhā loa iā Chesler ʻo ka hoʻomaikaʻi ʻana i kona hiki i ka naʻau. Ma mua o ka hoʻomaka ʻana i ka Zero Belly Diet, e piʻi mau ana ka puʻuwai o Chesler i 112 beats i kēlā me kēia minuke (bpm) i loko o nā manawa o ka hoʻomaka ʻana i kāna hoʻomaʻamaʻa paikikala. "Ma hope o ka pule mua a me ka hapalua hiki ʻole iaʻu ke hāpai i ka helu o koʻu puʻuwai ma mua o 96 bpm me ka hoʻomaʻamaʻa like," i ʻōlelo ʻo ia. "He mea maikaʻi ke ʻike aku i kahi loli i ke aniani, a ʻoi aku ka maikaʻi o ka ʻike ʻana i nā mea maikaʻi e hana nei ʻaʻole hiki iaʻu ke ʻike." (Ma waho aʻe o nā kaʻahele a.m., e hoʻāʻo i kēia mau hoʻomaʻamaʻa hiki ke kōkua i ka puhi ʻana i ka momona o ka ʻōpū i loko o 2 pule.)

E hoʻomaka me kekahi oatmeal i hoʻopiha ʻia i ka fiber

ʻO nā hana ʻono oatmeal maoli ma Zero Belly Diet ke kī o ka panelist Isabel Fiolek 13-paona kaumaha kaumaha. "Loaʻa iaʻu kahi hana kō nui," wahi a Fiolek. "Akā, ua hoʻomāʻona nā mea ʻai i koʻu niho momona." Ua hana ʻo Fiolek i nā holomua olakino koʻikoʻi: ʻO ka nānā ʻana ma hope o kāna mau pule ʻeono ma Zero Belly Diet ua hōʻike ʻo ia ua hoʻemi ʻo ia i kāna kolamu a pau ma 25 pakeneka a me kona pae glucose koko ma 10 pakeneka.

No laila e kuke i kahi oatmeal a hoʻonui iā ia me kekahi hua. He aha ka mea kūikawā e pili ana i kēia hui? Hāʻawi kēlā me kēia i ka fiber soluble e kōkua i ka hōʻemi ʻana i ka cholesterol koko a hānai i ka bacteria olakino i loko o kou ʻōpū. Ma ka hana ʻana pēlā, hoʻomaka ʻoe i kou ʻōpū e hana i ka butyrate, kahi momona momona e hōʻemi ai i ka momona e hoʻoulu ai i kou kino. (E hoʻāʻo i kēia mau ʻōlani oatmeal ʻelua mau minuke e hoʻolilo iā ʻoe i mea pā no ka oatmeal mau loa.)

Koho i ka hua ʻulaʻula ma mua o ka ʻōmaʻomaʻo

Inā makemake ʻoe e hana i kahi hoʻololi maʻalahi e kōkua iā ʻoe e lilo ka momona o ka ʻōpū i 2 pule, e hoʻomaka e ʻai i nā hua ʻulaʻula ma luna o nā ʻōmaʻomaʻo. ʻO ia hoʻi, ʻo Pink Lady ma luna o Granny Smith apple, watermelon ma luna o ka meli, ʻulaʻula ma luna o nā ʻōmaʻomaʻo. ʻO nā kiʻekiʻe kiʻekiʻe o nā meaola i kapa ʻia flavonoids — ʻo ia hoʻi nā anthocyanins, nā mea hoʻohui e hāʻawi i nā huaʻulaʻula i ko lākou kala - e hōʻoluʻolu i ka hana o nā genes mālama mālama momona. ʻO ka ʻoiaʻiʻo, nā hua pōhaku ʻulaʻula e like me ka plum e kaena nei i nā hui phenolic i hōʻike ʻia e hoʻololi i ka ʻōlelo o nā momona momona. (Related: He aha kēia mau Phytonutrients e kamaʻilio mau nei nā kānaka a pau?)

Hoʻouka i nā ʻAvocados

No ka panelist hoʻāʻo ʻo June Caron, ʻo ka hoʻohui ʻana i nā huahana hou e like me nā avocados kekahi ala maikaʻi loa e lilo ai ka momona o ka ʻōpū i 2 mau pule. Ua nalowale ke 55 makahiki i kaʻeono paona i ka pule mua o ka hāhai ʻana i ka papahana no ka nalowale ʻana o ka momona o ka ʻōpū i 2 mau pule. "ʻO ke aʻo ʻana e ʻai i nā meaʻai maoli, ʻole kemika, nā meaʻai hou ka mea maikaʻi loa i loaʻa iaʻu," wahi āna. "ʻAʻole au pōloli a ke emi nei koʻu kaumaha." ʻO ka ʻili lilelile, nā kui kuʻi, a me ka hiamoe ʻoi aku ka maikaʻi ʻo Zero Belly Diet bonus, wahi a Caron.

ʻO Avocados kahi lua-whammy no ka lilo ʻana o ka momona ʻōpū. ʻO ka mea mua, ua hoʻopiha ʻia lākou me nā momona monounsaturated maikaʻi loa i ka puʻuwai (ʻo ia hoʻi nā momona maikaʻi) e hōʻemi i kāu mau hoʻololi pōloli; he haʻawina ma Nutrition Journal ʻike i ka poʻe i ʻai i ka hapalua o ka avocado hou me ka ʻaina awakea he 40 pākēneka a emi paha ka makemake i ka meaʻai no nā hola ma hope. ʻO ka lua, nā momona momona ʻole e like me nā mea i loaʻa i nā avocado me he mea lā e pale i ka mālama ʻana i ka momona o ka ʻōpū. (ʻO kēia mau ala hana no ka ʻai ʻana i ka avocado e kōkua iā ʻoe e hoʻonui i kāu ʻai.)

Hoʻohui i kahi Smoothie Plant-Protein

ʻO ke kākāʻōlelo hoʻokolohua ʻo Bryan Wilson, he mea helu moʻoʻōlelo he 29 mau makahiki, ua lilo ka nui o ke kaumaha i loko o ʻeono pule wale nō ma ka papahana, a ua ʻike ʻo ia i kāna kūleʻa i ka Zero Belly Diet hoʻoluliluli. "Aloha au i nā lulu. Ua hoʻohui au iā lākou i kaʻu papaʻai, a ʻaneʻane lilo koke ka momona o ka ʻōpū," wahi a Wilson. "Makemake au i nā meaʻai ʻono, a ʻo nā lulu he mea maikaʻi loa ia i nā kīʻaha a me nā kīʻaha hau kalima i loaʻa iaʻu."

Hiki i nā mea inu protein ke kōkua iā ʻoe e puhi i ka momona o ka ʻōpū i loko o 2 pule a hana lākou i kahi meaʻai ʻono a maʻalahi. Akā piha ka hapa nui o nā mea inu kālepa me nā kemika e hiki ai ke hoʻonāukiuki i kou olakino olakino a hoʻonā i ka mumū a me ka momona. A ʻo nā kiʻekiʻena o ka whey i hoʻohana ʻia e hoʻonui i nā pae protein hiki ke hoʻonui i ka hopena ʻōpū o ka ʻōpū. ʻO ka hopena Zero Belly Diet: E hoʻāʻo i ka protein vegan, e hāʻawi iā ʻoe i nā pōmaikaʻi like ʻole o ka puhi ʻana i ka momona, ka hoʻoulu ʻana i nā ʻiʻo, me ka ʻole o ka bloat. (Eia ke alakaʻi piha i nā protein mea kanu maʻalahi.)

Hoʻonui i ka mana me nā hua

E ʻike ʻoe i ka protein momona a māʻona i kēlā me kēia nahu āu e lawe ai ma ka Zero Belly Diet. ʻO ka macronutrient kūkulu ʻiʻo ka mea nui i ka hoʻolālā no ka nalowale ʻana o ka momona o ka ʻōpū i 2 mau pule. Eia kekahi, ʻo nā hua manu kekahi o nā ʻōnaehana lawe maʻalahi a maʻalahi loa i ke ao holoʻokoʻa. ʻO lākou nō ke kumuʻai maikaʻi loa o kahi mea momona i kapa ʻia ʻo choline. ʻO Choline, kahi i loaʻa pū i nāʻiʻo momona, nā iʻa iʻa, a me nā greens collard, hoʻouka i ke ʻano gen e hoʻonāukiuki i kou kino e mālama i ka momona a puni kou ake. (ʻO ia ke kumu o nā hua manu kekahi o nā meaʻai maikaʻi loa no ka emi ʻana o ke kaumaha.) One Zero Belly Diet recipe, kahi kīʻaha kakahiaka me ka ʻuala a me nā hua mahiʻai hou, ua lilo ʻo Morgan Minor i ka papa hoʻāʻo i ka ʻaina kakahiaka, a ma hope o ʻekolu pule ma ka papahana. , He mea hōʻoia ka wahine puhi ahi i ka piha o ka papahana i nā ala maikaʻi loa e lilo ai ka momona o ka ʻōpū i loko o 2 pule.

Inu Citrus-Infused 'Spa Wai'

ʻO kekahi o nā ʻōlelo aʻoaʻo a luna o ka hoʻolālā no ka lilo ʻana o ka momona ʻōpū i 2 mau pule? E hoʻomaka i kēlā me kēia lā ma ka hana ʻana i kahi kīʻaha nui o ka "wai spa"—ʻo ia ka H20 i hoʻopiha ʻia me nā lemona holoʻokoʻa i ʻoki ʻia, nā ʻalani, a i ʻole nā ​​hua waina—a e hoʻoinu i kou ala ma o ʻewalu mau aniani ma mua o ka moe. Nui nā hua Citrus i ka antioxidant D-limonene, he pūhui ikaika i loaʻa i loko o ka ʻili e hoʻoulu ai i nā enzyme ate e kōkua i ka hoʻokuʻu ʻana i nā toxins mai ke kino a hāʻawi i ka ʻōpū lohi. (E nānā pū kekahi: Hiki iā Citrus ke kōkua iā ʻoe e kuni i ka momona hou i kāu hana.

Nānā no