ʻO ka LCHF Diet Plan: kahi alakaʻi alakaʻi hoʻomaka piha

Anter

• He aha ka Diet LCHF?
• ʻO ka LCHF Diet e like me ka Ketogenic Diet a i ʻole Atkins Diet?
• Hiki i ka LCHF Diet ke kōkua iā ʻoe e lilo i ka kaumaha
• Hiki i ka LCHF Diet ke kōkua i kahi helu o nā kūlana olakino
• Diabetes
• Nā maʻi Neurological
• Maʻi maʻi puʻuwai
• Nā Mea ʻAi e Hōʻalo
• Nā Mea ʻai e ʻAi ai
• ʻO kahi laʻana LCHF papaʻai no hoʻokahi pule
• Nā hopena ʻaoʻao a me nā hāʻule ʻana o ka papaʻai
• Ka Laina Lalo

Hiki i nā papaʻai low-carb ke kōkua i ke kaupaona ʻana a pili ʻia i ka nui o nā pono olakino.

Hiki i ka hoʻohaʻahaʻa carb ke hoʻoliʻiliʻi hiki ke hopena maikaʻi i ka poʻe me nā pilikia olakino like ʻole, e like me ka maʻi maʻamau o 2, maʻi maʻi puʻuwai, huehue, PCOS a me ka maʻi ʻo Alzheimer ().

No kēia mau kumu, ua lilo ka papaʻai low-carb i mea kaulana i waena o ka poʻe e nānā ana e hoʻomaikaʻi i ko lākou olakino a lilo i ka kaumaha.

Hoʻolālā ʻia ka low-carb, ka papaʻai ʻai momona momona, a i ʻole ka papaʻai LCHF, ma ke ʻano he ala olakino a palekana hoʻi e lilo ai ka paona.

Loiloi kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka papaʻai LCHF, me nā pono kūpono a me nā drawbacks e hiki ai, nā meaʻai e ʻai ai a hōʻalo a me kahi papa ʻaina meaʻai.

He aha ka Diet LCHF?

ʻO ka papaʻai LCHF kahi manawa hoʻomalu no ka ʻai ʻana i nā hoʻolālā e hōʻemi ana i nā carbs a hoʻonui i nā momona.

Haahaa nā papaʻai ʻo LCHF i nā hāpikipona, kiʻekiʻe i nā momona a kaulike i ka protein.

ʻO kēia ʻano hana o ka ʻai ʻana i kekahi manawa i kapa ʻia ʻo "Banting Diet" a i ʻole "Banting" wale nō ma hope o William Banting, kahi kāne Pelekane nāna i hoʻolahalaha iā ia ma hope o ka nalo ʻana o kahi kaumaha nui.

Hoʻomaopopo ka papa ʻaina i nā meaʻai holoʻokoʻa e lawelawe ʻole ʻia e like me ka iʻa, nā hua manu, nā mea kanu momona a me nā nati a hoʻonāwaliwali i nā mea i hana nui ʻia.

Pākuʻi ʻia ke kō a me nā meaʻai starchy e like me ka berena, pasta, kaʻuala a me ka laiki.

ʻAʻole i loaʻa i ka papa ʻaina LCHF nā moʻohelu paʻa no nā macronutrient pākēneka no ka mea ʻoi aku ka hoʻololi o ka nohona.

ʻO nā ʻōlelo aʻoaʻo carb i kēlā me kēia lā e pili ana i kēia papaʻai hiki ke pae ma lalo o 20 gram a i ka 100 gram.

Eia nō naʻe, ʻo ka poʻe e ʻai ana ma mua o 100 mau kaleka o ka carbs i kēlā me kēia lā hiki ke ukali i ka papaʻai a hoʻoulu ʻia e kāna mau kumu, no ka mea hiki ke hoʻopilikino ʻia e hālāwai me kēlā me kēia pono.

Haahaa nā papaʻai LCHF i nā carbs, kiʻekiʻe i nā momona a kaulike i ka protein. Hiki ke hoʻopilikino ʻia i ka papaʻai e hālāwai me nā pono o kēlā me kēia.

ʻO ka LCHF Diet e like me ka Ketogenic Diet a i ʻole Atkins Diet?

ʻO ka papaʻai Atkins a me kaʻai ketogenic he papaʻai low-carb e hāʻule ma lalo o ka LCHF umbrella.

Ua hoʻonohonoho kekahi ʻano o nā papa ʻaina LCHF i nā palena ma ka helu o nā kaloka i hiki iā ʻoe ke ʻai.

ʻO kahi laʻana, loaʻa i kahi papaʻai ketogenic maʻamau he 75% momona, 20% protein a me 5% carbs wale nō i hiki i ka ketosis, kahi mokuʻāina kahi e hoʻololi ai ke kino i nā momona momona no ka ikehu ma kahi o nā kālika ().

I ka hoʻomaka ʻana o ke kaupaona ʻana, ʻo ka mahele hoʻokomo ʻelua mau pule no ka papa ʻaina Atkins e ʻae wale ai no 20 mau kalakeka i kēlā me kēia lā. Ma hope o kēia kaʻina, hiki i nā mea ʻaʻai ke hoʻomoʻi lohi i ka hoʻohui ʻana i nā carbohydrates.

ʻOiai ʻo kēia mau ʻano momona, ʻoi aku ka nui o ka palena o nā papaʻai momona kiʻekiʻe, hiki i kekahi ke hoʻohana i nā loina LCHF me ka ʻole pono e hāhai i nā kuhikuhi kikoʻī.

Ke noho nei i kahi nohona LCHF me ka ʻole o ka mālama ʻana i nā ʻōkuhi i koho mua ʻia e pōmaikaʻi ai ka poʻe e makemake i ka maʻalahi me ka helu o nā carbs hiki iā lākou ke hoʻopau.

ʻO kahi laʻana, ʻike wale paha kekahi poʻe i ka kūleʻa ke hōʻemi lākou i kā lākou lawe ʻana i ka paona ma lalo o 50 gram i kēlā me kēia lā, ʻoiai e ʻai maikaʻi ana kekahi i ka 100 gram i kēlā me kēia lā.

Ma muli o ka maʻalahi o kaʻai LCHF, ʻoi aku paha ka maʻalahi o ka hahai ʻana ma mua o nā hoʻolālā regimented e like me ka ketogenic a i ʻole nā ​​Atkins ʻai.

Paipai ka nohona LCHF i ka hoʻēmi ʻana i ka helu o nā carbs āu e ʻai ai a pani iā ​​lākou me nā momona. ʻO kaʻai ketogenic a me nā papaʻai Atkins kahi ʻano o kaʻai LCHF.

Hiki i ka LCHF Diet ke kōkua iā ʻoe e lilo i ka kaumaha

Ua hōʻike ʻia kekahi mau noiʻi ʻana he low-carb, nā papaʻai momona kiʻekiʻe kahi ala kūpono e paipai ai i ka pohō kaumaha (,,).

Kōkua lākou i ka poʻe e hoʻokahe i nā paona ma ke kāohi ʻana i ka makemake, hoʻomaikaʻi i ka ʻike o ka insulin, hoʻonui i ka loaʻa ʻana o ka protein a me ka hoʻonui ʻana i ka pohō momona (,).

Ua loaʻa nā papaʻai LCHF e hoʻolaulaha i ka nalo ʻana o ka momona, keu hoʻi i kahi o ka ʻōpū.

Loaʻa ka momona o ka ʻōpū, ʻoi aku ka puni o nā ʻōpū, hiki ke hoʻonui i ka makaʻu o nā ʻano e like me ka maʻi puʻuwai, ka maʻi kō a me kekahi mau maʻi maʻi maʻi (,).

Ua ʻike ʻia kahi noiʻi i hiki i nā mākua momona ke hoʻopau i ka paukū haʻahaʻa, nā mea momona momona kiʻekiʻe no 16 mau pule i ka nui o nā momona o ke kino, ʻo ia hoʻi ma ka ʻōpū, hoʻohālikelike ʻia me ka poʻe e ukali nei i ka papa momona momona ().

ʻO kaʻai LCHF ʻaʻole ia e hoʻonui i ka lilo o ka momona wā pōkole, kōkua ia i ka mālama ʻana i ke kaupaona no ka maikaʻi.

Ua hōʻike ʻia kahi loiloi i ka poʻe i ukali i nā papa ʻaina-momona haʻahaʻa ma lalo o 50 mau kolamu o nā kalaka i kēlā me kēia lā i loaʻa nā hōʻemi lōʻihi lōʻihi ʻoi aku ka nui ma mua o ka poʻe i ukali i nā papa momona momona ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe he 88% o nā poʻe i komo ma hope o kaʻai ketogenike i nalowale ma mua o 10% o ko lākou kaumaha mua a waiho ʻia ia no hoʻokahi makahiki ().

ʻO ka papaʻai LCHF he mea kōkua pono paha ia no ka poʻe nona nā pahuhopu kaumaha e hoʻoliʻiliʻi ʻia e ka ʻiʻini nui no nā ʻōpelu.

Hoʻokahi o nā noiʻi i ʻike ʻia i ka poʻe i ukali i ka low-carb-low, ka momona momona momona, ua emi ka ʻiʻini i ka carbs a me nā starches, ke hoʻohālikelike ʻia me nā poʻe i ukali i ka papaʻai momona momona.

ʻO ka mea hou aku, ʻo nā mea komo i ukali i ka low-carb, kaʻai momona momona i ʻoi aku ka nui o ka hōʻemi i ka pōloli i hōʻike ʻia ().

Ma hope o kaʻai LCHF kahi ala kūpono e lilo ai ka momona o ke kino, hoʻoliʻiliʻi i ka makemake o ka momona a hoʻēmi i ka pōloli nui.

Hiki i ka LCHF Diet ke kōkua i kahi helu o nā kūlana olakino

ʻO ka ʻoki ʻana i nā carbs a me ka hoʻonui ʻana i nā momona papaʻai hiki ke hoʻomaikaʻi i ke olakino ma nā ʻano like ʻole, e like me ka paipai ʻana i ka pohō kaumaha a me ka hōʻemi ʻana i ka momona o ke kino.

Hōʻike nā haʻawina e hoʻomaikaʻi pū nā papaʻai LCHF i nā ʻano olakino he nui e like me ka maʻi kō, ka maʻi puʻuwai a me nā ʻano neurological e like me ka maʻi ʻo Alzheimer.

Diabetes

Ua ʻike ʻia kahi noiʻi o nā mākua ākea me ka maʻi diabetes ʻano 2 kahi papa haʻahaʻa-momona, momona momona momona i alakaʻi ʻia ai i ka hoʻomaikaʻi nui ʻana i ka mālama kō kō a me ka hoʻemi nui ʻana i ka lāʻau diabetes ma mua o kaʻai kiʻekiʻe-carb ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i nā mea komo nui loa me ka maʻi diabetes ʻano 2 e pili ana i kaʻai ketogenic no 24 mau pule i hopena i ka hoʻoliʻiliʻi nui o nā kō kō a me ka makemake e hōʻemi i nā kauka kō kō.

He aha hou aʻe, ua hiki i kekahi o nā mea komo i hāʻawi ʻia i ka papaʻai ketogenic ke hoʻopau i kā lākou mau lāʻau diabetes.

Nā maʻi Neurological

Ua hoʻohana lōʻihi ʻia ka papaʻai ketogenic ma ke ʻano he lapaʻau kūlohelohe no ka maʻi epilepsy, kahi maʻi neurological i hōʻike ʻia e nā hopu kuʻi pinepine ʻana ().

Hōʻike nā noiʻi e hana paha nā papaʻai LCHF i kahi hana therapeutic i nā maʻi neurological ʻē aʻe, e like me ka maʻi o Alzheimer.

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi i kaʻai ketogenike i alakaʻi ʻia i ka hoʻomaikaʻi ʻana i ka hana i nā mea maʻi me ka maʻi o Alzheimer ().

Hoʻohui ʻia, hoʻopili ʻia nā papaʻai kiʻekiʻe i nā kalebona i hana ʻia a me ke kō i ka hoʻonui ʻia o ka makaʻu o ka hoʻohaʻahaʻa noʻonoʻo, ʻoiai ʻo ka haʻahaʻa-carb, nā mea momona momona momona e hoʻomaikaʻi ai i ka hana noʻonoʻo (,).

Maʻi maʻi puʻuwai

Hiki i nā papaʻai LCHF ke kōkua i ka hōʻemi ʻana i ka momona o ke kino, hoʻohaʻahaʻa i ka hoʻohaunaele a hoʻomaikaʻi i nā kaha koko e pili ana i nā maʻi puʻuwai.

Ua ʻike ʻia kahi noiʻi ma 55 mau mākua nui nui e pili ana i ka papa ʻaina LCHF no 12 mau pule e hoʻemi ana i nā triglycerides, hoʻomaikaʻi ʻia ka HDL kolesterol a hoʻemi ʻia nā pae o ka protein C-reactive, kahi māka o ka mumū e pili ana i nā maʻi puʻuwai ().

Ua hōʻike ʻia nā papaʻai LCHF e hōʻemi i ke kahe o ke koko, hoʻohaʻahaʻa i ke kō, e hoʻoliʻiliʻi i ka LDL kolamu a paipai i ka pohō o ke kaupaona, nā mea āpau e hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai ().

Hiki paha i nā papaʻai LCHF ke hoʻopōmaikaʻi i ka poʻe me ka maʻi puʻuwai, ka maʻi diabetes a me nā ʻano neurological e like me ka maʻi epilepsy a me ka maʻi ʻo Alzheimer.

Nā Mea ʻAi e Hōʻalo

Ke hāhai nei i ka papaʻai LCHF, he mea nui e hoʻēmi i kāu lawe ʻana i nā meaʻai i kiʻekiʻe i nā carbs.

Eia kahi papa inoa o nā mea i kaupalena ʻia.

• Nā mānoanoa a me nā starches: Nā berena, nā mea i hoʻomoʻa ʻia, ka laiki, pasta, nā mea ʻai, a pēlā aku.
• Nā mea inu momona: Soda, wai, tī momona, ʻono, inu inu haʻuki, waiū kokoleka, a pēlā aku.
• ʻO nā meaʻono: ʻO ke kō, ka meli, agave, syrup maple, a pēlā aku.
• Nā mea kanu Starchy: ʻO kaʻuala, ʻuala, palaʻai hoʻoilo, beets, peas, etc.
• Hua: Pono e kaupalena ʻia nā hua, akā hoʻoikaika ʻia ka ʻai ʻana i nā ʻāpana liʻiliʻi o nā hua.
• Mea inu waiʻona: ʻO ka pia, ka wai kō i kāwili ʻia a me ka waina, he kiʻekiʻe i loko o nā haʻalako.
• Nā mea momona momona a me nā papaʻai: ʻO nā huahana i kahakaha ʻia he "ʻai," "low-fat" a i ʻole "light" pinepine i ke kō.
• Nā meaʻai i hana nui ʻia: Paipai ʻia ka palena ʻana i nā meaʻai pūʻolo a hoʻonui i ka meaʻai āpau.

ʻOiai e hoʻemi ʻia nā meaʻai ma luna aʻe i nā papaʻai LCHF, ʻo ka helu o nā ʻāke i hoʻopau ʻia i kēlā me kēia lā e like me ka ʻano o ka papaʻai āu e ukali nei.

ʻO kahi laʻana, pono ka mea e ukali nei i ka papaʻai ketogenic e ʻoi aku ka ʻoi o ka hoʻopau ʻana i nā kumuwaiwai ʻo carb i mea e hiki ai i ka ketosis, ʻoiai ʻo ka mea e ukali nei i ka papa LCHF ʻoi aku ka nui ke kūʻokoʻa me kā lākou koho kōpena.

ʻO nā meaʻai kiʻekiʻe i nā huaʻāpelu, e like me nā berena, nā pāʻina, nā mea kanu starchy a me nā mea inu momona, pono e kaupalena ʻia i ka wā e ukali nei i kahi papaʻai papa LCHF.

Nā Mea ʻai e ʻAi ai

Hoʻomaopopo kekahi ʻano o ka papaʻai LCHF i nā meaʻai i kiʻekiʻe i ka momona a hoʻohaʻahaʻa i nā huaʻale.

ʻO nā meaʻai aloha LCHF me:

• Hua manu: Kiʻekiʻena nā hua manu i nā momona momona a me ka meaʻai nui ʻole i ka ʻona.
• ʻAila: ʻO ka aila ʻoliva, ka aila niu a me ka aila avocado nā koho olakino.
• Iʻa: ʻO nā iʻa āpau, akā ʻo ka mea nui i nā momona e like me ka salemona, sardine a me ka iʻa.
• Nā meaʻai a me nā moa: ʻIʻo ʻulaʻula, moa, ʻona, puaa, a pēlā aku.
• Pipi waiū piha: ʻO ka waiūpaʻa, ka yogurt momona momona piha, ka bata bata, nā paʻi wai, a pēlā aku.
• Nā mea kanu non-starchy: ʻO Greens, broccoli, cauliflower, peppers, fungus, a pēlā aku.
• ʻApocados: ʻO kēia mau hua momona momona a maʻalahi hoʻi.
• Hua hua: Hiki ke leʻaleʻa i nā hua e like me blueberry, blackberry, raspberries a me strawberry i ka manawa kūpono.
• Nā hua a me nā hua: Nā ʻalemona, nā wōnati, nā hua macadamia, nā hua ʻupu, a pēlā aku.
• ʻAla: Nā mea kanu hou, ka pepa, nā mea ʻala, a pēlā aku.

Hoʻohui i nā mea kanu non-starchy i ka hapa nui o nā meaʻai a me nā meaʻai māmā hiki ke hoʻonui i ka antioxidant a me ka lawe ʻana o ka fiber, ʻoiai ke hoʻohui nei i ke kala a me ka pala i kāu pā.

Ke nānā nei i nā mea āpau, nā mea hou, ka hoʻāʻo ʻana i nā meaʻai hou a me ka hoʻolālā ʻana i nā meaʻai ma mua o ka manawa hiki ke kōkua iā ʻoe e noho i ke ala a pale i ka luhi.

ʻO nā meaʻai aloha LCHF me nā hua, nāʻiʻo, nā iʻa momona, nā avocados, nā nati, nā mea kanu ʻole starchy a me nā aila olakino.

ʻO kahi laʻana LCHF papaʻai no hoʻokahi pule

Hiki i ka papa kuhikuhi aʻe ke kōkua iā ʻoe e hoʻonohonoho i kahi kūleʻa ke hoʻomaka i kahi papaʻai LCHF.

Hoʻololi ka ʻona ʻaukake o nā meaʻai i mea e lawa ai nā mea ʻai LCHF ʻoi aku ka nui.

PōʻakahiEnglish

• ʻAina kakahiaka: ʻElua mau hua manu piha me ka milo a me ka broccoli i kālua ʻia i ka aila niu.
• ʻAina awakea: ʻO ka salakeke tuna i hana ʻia me ka avocado wāwahi ʻia ma luna o kahi moe o nā mea kanu non-starchy.
• ʻAina ahiahi: Hoʻomoʻa ʻia ka Salemona i ka waiūpaʻa i lawelawe ʻia me nā ʻōpuʻu o Brussels i kāhi ʻia.

Pōʻalua

• ʻAina kakahiaka: Kākoʻo ʻia ʻo yogurt poloka momona piha me nā ʻōpala i kālai ʻia, nā niu unsweetened a me nā ʻumeke.
• ʻAina awakea: Hoʻopili ʻia ʻo Turkey burger me ka tī cheddar i lawelawe ʻia me nā mea kanu ʻoki ʻole i kāhi ʻia.
• ʻAina ahiahi: Steak me nā pepa ʻulaʻula i kō ʻia.

Pōʻakolu

• ʻAina kakahiaka: ʻO kahi hoʻoluliluli i hana ʻia me ka waiū niu i hoʻomomona ʻole ʻia, nā hua hua, ka wai pīnī a me ka pauka protein ʻole i hoʻomomona ʻia.
• ʻAina awakea: Hāʻawi ʻia nā ʻōpala i hoʻomoʻa ʻia me nā skewers kōmato a me ka mozzarella.
• ʻAina ahiahi: Kiola ʻia nā noodles Zucchini i ka pesto me nā ʻiʻo moa.

Pōʻahā

• ʻAina kakahiaka: Māhele ʻia ka avocado a me nā hua ʻelua i kālua ʻia i ka aila niu.
• ʻAina awakea: ʻO ka curry moa i hana ʻia me ka kirimalu a me nā mea kanu non-starchy.
• ʻAina ahiahi: Kāpīpī ʻo Cauliflower crust me nā mea kanu non-starchy a me ka tī.

Pōʻalima

• ʻAina kakahiaka: Spinach, onion a me cheddar frittata.
• ʻAina awakea: ʻO ka moa moa a me ka mea ʻai lau
• ʻAina ahiahi: Lasagna hua manu.

Pōʻaono

• ʻAina kakahiaka: ʻO Blackberry, ka bata a me ka palaoa protein ʻoi loa.
• ʻAina awakea: ʻO Turkey, ka ʻākōlika a me nā ʻolaka ʻaila i lawelawe ʻia me nā pahū olonā.
• ʻAina ahiahi: Ua lawelawe ʻo Trout me ka pua kōhi i pūlehu ʻia.

Lāpule

• ʻAina kakahiaka: Mushroom, feta a me kale omelet.
• ʻAina awakea: Hoʻopiha ʻia ka umauma moa me ka tī kao a me nā aniani caramelized.
• ʻAina ahiahi: Kāpala ʻia ka saladi ʻōmaʻomaʻo nunui me ka ʻāpala i kālai ʻia, ʻōpae a me nā hua paukena.

Hiki ke hoʻemi a hoʻohui ʻia paha nā Carbs ma muli o kāu pahuhopu olakino a me ke kaupaona.

Nui a haʻahaʻa nā momona, nā hoʻāʻo momona momona kiʻekiʻe e hoʻāʻo ai, no laila hiki iā ʻoe ke leʻaleʻa i kahi pāʻina hou a maikaʻi a i ʻole nā ​​meaʻai māmā.

Hiki iā ʻoe ke leʻaleʻa i nā ʻano papaʻai olakino he nui e pili ana i ka papaʻai LCHF

Nā hopena ʻaoʻao a me nā hāʻule ʻana o ka papaʻai

ʻOiai e pili ana nā hōʻike i nā pono olakino he nui i ka papaʻai LCHF, aia kekahi mau drawbacks.

ʻO nā mana i ʻoi aku ka maikaʻi e like me kaʻai ketogenike ʻaʻole kūpono i nā keiki, ʻōpio a me nā wahine hāpai a hānai hānai, ke ʻole ke hoʻohana ʻia me ka lāʻau lapaʻau e mālama ai i kahi ʻano olakino.

ʻO ka poʻe i loaʻa i ka maʻi diabetes a i ʻole nā ​​kūlana olakino e like me nā maʻi o nā puʻupaʻa, ka ate a me ka pancreas e pono e kamaʻilio me kā lākou kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai LCHF.

ʻOiai hōʻike kekahi mau noiʻi e hiki i nā papaʻai LCHF ke hoʻonui i ka hana pāʻani ma kekahi mau hihia, ʻaʻole kūpono paha ia no nā mea ʻelite elite, no ka mea hiki ke hōʻino i ka hana pāʻani ma nā pae hoʻokūkū (,).

Hoʻohui ʻia, ʻaʻole kūpono paha kahi papaʻai LCHF no kēlā me kēia kanaka i hypersensitive i ka dietary kolesterol, i kapa ʻia he "hyper-responders" ().

ʻAno maikaʻi ʻia ka papaʻai LCHF e ka hapanui akā hiki ke hōʻeha i nā hopena ʻoluʻolu ʻole i kekahi mau kānaka, keu hoʻi i ka hihia o nā papaʻai low-carb e like me kaʻai ketogenic.

Pākuʻi ʻia paha nā hopena ʻaoʻao ():

• Nusea
• Konipōpō
• Pohā
• Nawaliwali
• Poʻo poʻo poʻo
• Ka luhi
• Pākuʻi kaʻiʻo
• Puʻupuʻu
• ʻO Insomnia

ʻO ka constipation kahi pilikia maʻamau i ka hoʻomaka mua ʻana i kahi papaʻai LCHF a maʻa mau ʻia e ka nele o ka fiber.

I mea e hōʻalo ai i ka paʻa paʻa ʻana, e hōʻoia e hoʻohui i nā mea kanu non-starchy i kāu mau meaʻai, e like me nā greens, broccoli, cauliflower, Brussel sprouts, peppers, asparagus a me celery.

ʻAʻole kūpono nā papaʻai LCHF no nā wahine hāpai, nā keiki a me nā poʻe me kekahi ʻano olakino. Inā kānalua ʻole ʻoe inā ʻo ka papaʻai LCHF ke koho kūpono nāu, e ʻimi i nā ʻōlelo aʻoaʻo mai kāu kauka.

Ka Laina Lalo

ʻO ka papaʻai LCHF kahi ala e ʻai ai e kia ana i ka hoʻoliʻiliʻi ʻana i nā carbs a me ka hoʻololi ʻana iā lākou me nā momona momona.

ʻO ka papaʻai ketogenic a me nā papaʻai Atkins kahi laʻana o kaʻai LCHF.

Ma hope o kaʻai LCHF hiki ke kōkua i ka pohō kaumaha, hoʻokūpaʻa i ke kō i ke kō, hoʻomaikaʻi i ka hana noʻonoʻo a hoʻemi i ka makaʻi o ka maʻi puʻuwai.

Hoʻohui, maʻalahi kaʻai LCHF a hiki ke hoʻopili ʻia e kū i kāu mau makemake ponoʻī.

Ke ʻimi nei paha ʻoe e lilo ka momona o ke kino, e hakakā i ka ʻono kō a hoʻomaikaʻi paha i kāu kaohi kō kō, ke hoʻololi ʻana i kahi nohona LCHF kahi ala maikaʻi loa e hiki ai i kāu mau pahuhopu.