Pehea e ʻai ai iā Low-Carb ma ke ʻano he Vegetarian a i ʻole Veganarian

Anter

• No ke aha Low-Carb?
• Nā ʻano lau nahele ʻokoʻa
• Haʻahaʻa nā huahana waiū a me nā hua manu ma Carbs
• ʻO nā mea kanu kanu launa aloha haʻahaʻa (Carb Friendly Plantly Foods (For both Vegetarians and Vegans)
• Ehia mau Carbs e pono ai ʻoe e ʻai?
• ʻO kahi papa kuhikuhi laʻana no kahi papaʻai mea ʻai momona haʻahaʻa
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Lawe i ka Home Message

ʻAʻole paʻakikī ka hōʻoki ʻana i nā carbs.

Hoʻololi wale i nā kō a me nā starches i kāu papaʻai me nā mea kanu, nā ʻiʻo, nā iʻa, nā hua manu, nā nati a me nā momona.

Me he mea lā pololei, ke ʻole ʻaʻole ʻoe e ʻai i ka ʻiʻo.

Hilinaʻi nui nā papaʻai low-carb diet i kaʻiʻo, kahi mea kūpono ʻole iā lākou no nā mea ʻai.

Eia naʻe, ʻaʻole pono kēia i ka hihia.

Hiki i nā kānaka āpau ke ukali i ka papaʻai low-carb, ʻoiai nā vegetarians a me nā vegan.

Hōʻike kēia ʻatikala iā ʻoe pehea e hana ai.

No ke aha Low-Carb?

I nā makahiki he 12 i hala aku nei, ma ka liʻiliʻi he 23 mau haʻawina i hōʻike ʻia hiki i nā papaʻai low-carb ke kōkua iā ʻoe e lilo i ka paona (me ka helu ʻole ʻana o ka calorie).

ʻO kekahi o nā kumu nui ke hiki i kēia mau papaʻai ke hōʻemi nui i ka makemake, e ʻai ana iā ʻoe i nā calori liʻiliʻi me ka ʻole makaʻala e hoʻāʻo e ʻai i ka mea liʻiliʻi (,).

Hoʻonui ka papaʻai low-carb i ke olakino ma nā ʻano ʻē aʻe.

He maikaʻi loa lākou i ka hōʻemi ʻana i ka momona o ka ʻōpū ʻino, a mālama i ka hōʻemi ʻana i nā triglycerides a hāpai i ka HDL (ka "maikaʻi") kolesterol ma ka nui. Mālama pū lākou i ka pae haʻahaʻa o ke koko a me nā pae kō kō (3,,,).

ʻOiai ʻaʻole pono nā papaʻai low-carb no nā mea āpau, hiki iā lākou ke loaʻa nā pono olakino koʻikoʻi no ka poʻe me ka momona, metabolic syndrome, ʻano 2 diabetes a me kekahi mau maʻi neurological.

ʻO kahi papaʻai vegan low-carb hiki ke olakino pū kekahi. Ua hōʻike ʻia nā noiʻi ʻana i nā eco-atkins (vegan, 26% o nā kalorone e like me nā carbs) ʻoi aku ka maikaʻi o ka olakino o kēlā ʻano papaʻai ma mua o ka papaʻai momona momona maʻa mau, a me ka papaʻai vegetarian momona momona (, 9).

Nā ʻano lau nahele ʻokoʻa

Aia kekahi mau ʻano vegetarian like ʻole. ʻAʻohe o lākou e ʻai i ka iʻa a iʻa paha.

ʻO nā ʻano maʻamau ʻelua nā lacto-ovo vegetarians a me nā vegan.

ʻAi nā mea kanu Lacto-ovo (a i ʻole nā ​​"vegetarians") i nā huahana waiū a me nā hua manu, akā ʻaʻole ʻai nā vegans i nā meaʻai i loaʻa i nā holoholona.

Haʻahaʻa nā huahana waiū a me nā hua manu ma Carbs

ʻO nā hua manu a me nā huahana waiū, me ka ʻole o ke kō i hoʻohui ʻia, haʻahaʻa i nā carbs, akā kiʻekiʻe i nā protein a me nā momona. No nā vegetarians (ʻaʻole vegans), kūpono lākou no ka papaʻai low-carb.

• Hua manu: Loaʻa wale nā ​​helu o nā carbs. Koho i nā hua i hānai ʻia, omega-3-waiwai a manuahi paha ke hiki iā ʻoe.
• Yogurt, yogurt Greek a me kefir: Koho i nā mana momona ʻole. E ʻike i nā mea me nā moʻomeheu ola no kahi pono probiotic hou aʻe.
• Pāpaʻa i hānai ʻia i ka mauʻu: ʻO ka waiūpaka mai nā bipi hānai hānai he olakino ia, a maikaʻi i ka hoʻohaʻahaʻa ʻana i ka papaʻai momona haʻahaʻa.
• Keiki: ʻOi loa ka momona o ka momona a momona, a hiki ke hoʻohana ʻia i nā ʻano hana like ʻole.

Nui ka waiwai o kēia mau meaʻai i ka wikamina B12, ʻaʻole i loaʻa i nā meaʻai mea kanu. Hiki i nā Vegetarians ke loaʻa nā B12 āpau a lākou e pono ai mai kēia mau meaʻai, ʻoiai nā vegan e pono e hoʻohui.

ʻO nā mea kanu kanu launa aloha haʻahaʻa (Carb Friendly Plantly Foods (For both Vegetarians and Vegans)

Aia kekahi ʻano nui o nā meaʻai momona-momona mai nā mea kanu.

ʻO ka nui o kēia mau meaʻai he kiʻekiʻe i ka protein a me ka momona.

• Nā mea kanu: Nui nā mea kanu i haʻahaʻa i ka carbs. Hoʻopili pū kēia me nā ʻōmato, nā ʻaka, ka pua kō, ka eggplant, nā bele bele, ka broccoli a me nā ʻōpuʻu o Brussels.
• Hua: Hiki ke ʻai ʻia nā hua e like me nā strawberry a me nā blueberry ma kahi papaʻai momona haʻahaʻa. Aia i ka nui o nā carbs āu e makemake ai e ʻai, e ʻae pū ʻia nā hua ʻē aʻe.
• Nā hua momona: He olakino maikaʻi loa nā avocados a me nā ʻoliva. He haʻahaʻa lākou i nā carbs akā kiʻekiʻe i ka momona.
• Nā hua a me nā hua: Haʻahaʻa nā hua a me nā hua i nā kalakeka, akā kiʻekiʻe i ka protein a me ka momona. Hoʻopili pū kēia me nā ʻalemona, nā wōnati, nā hua macadamia, nā peanuts a me nā hua paukena.
• Soy: ʻO nā meaʻai e like me ka tofu a me ka tempeh i kiʻekiʻe i ka protein a me ka momona, akā haʻahaʻa i nā carbs. Mālama kēia iā lākou ma ka papaʻai vegetarian / vegan low-carb.
• Legume: ʻO kekahi mau legume, me nā pīni ʻōmaʻomaʻo, nā pī pi a me nā mea ʻē aʻe.
• Nā momona momona: ʻO kaʻailaʻaila puʻupaʻa keu, ka aila avocado a me ka aila niu.
• Nā hua Chia: ʻO ka hapa nui o nā carbs i nā hua chia he fiber, no laila kokoke i nā calorie hiki ke hoʻohana ʻia i loko o lākou e hele mai mai ka protein a me ka momona.
• Kokoleka pouli: Inā koho ʻoe i ke kokoleka ʻeleʻele me kahi koʻo koko kiʻekiʻe (70-85% +), a laila e haʻahaʻa ia i nā carbs akā kiʻekiʻe i ka momona.

Ehia mau Carbs e pono ai ʻoe e ʻai?

ʻAʻohe wehewehe paʻa o ke ʻano maoli o ka manaʻo o ka "low carb".

He mea nui e hoʻokolohua a ʻike i kahi ala e kūlike i kāu lawe ʻana i ka waiū i kāu mau pahuhopu ponoʻī a me kāu mau makemake.

Ke ʻōlelo ʻia, kūpono kēia mau alakaʻi:

• 100-150 gram i kēlā me kēia lā: He pae mālama kūpono kēia, a maikaʻi no nā poʻe e hoʻoikaika kino nui ana.
• 50-100 gram i kēlā me kēia lā: Pono kēia e alakaʻi i ka pohō kaumaha akomi, a he laulā mālama maikaʻi no nā poʻe e hoʻomaʻamaʻa ʻole i kēlā.
• 20-50 gram i kēlā me kēia lā: Me ka loaʻa ʻana o ka momona i kēia haʻahaʻa, pono ʻoe e lilo i ka wikiwiki me ka ʻole o ka pōloli nui. Pono kēia pae ʻo carb e hoʻokomo iā ʻoe i ketosis.

Hiki i nā mea Vegetarian ke hele maʻalahi i ka pae haʻahaʻa, akā ʻaʻole pono kēlā papaʻai no nā mea vegan. ʻOi aku ka kūpono o ka laulā 100-150 gram no nā vegan.

Paipai ʻia e hoʻohana i kahi tracker meaʻai (e like me Cron-o-mika) no kekahi mau lā / mau pule ʻoiai ʻoe e hoʻomaʻamaʻa maikaʻi nei i kāu lawe ʻana i ka momona a me ka hōʻoia ʻana e lawa ka protein a me ka momona.

ʻO kahi papa kuhikuhi laʻana no kahi papaʻai mea ʻai momona haʻahaʻa

ʻO kēia ka papa kuhikuhi hoʻokahi pule no ka papaʻai mea ʻai (ʻaʻole vegan) haʻahaʻa i nā carbs.

Hiki iā ʻoe ke hoʻololi i kēia ma muli o kāu mau makemake ponoʻī.

PōʻakahiEnglish

• ʻAina kakahiaka: Nā hua moa a me nā mea kanu, kālua ʻia i ka aila ʻoliva.
• ʻAina awakea: ʻEhā hua saladi me ka aila ʻoliva, a me ka nui o nā nati.
• ʻAina ahiahi: Hoʻomoʻa (chatin) me ka broccoli a me ka tofu.

Pōʻalua

• ʻAina kakahiaka: ʻO ka yoghurt momona a me nā hua.
• ʻAina awakea: Hoʻomoʻa ke koena cauliflower mai ka pō ma mua.
• ʻAina ahiahi: Hoʻomaʻalāhi ʻia i nā pūlehu portabello, me nā lau ʻai i hoʻolapalapa ʻia a me ka avocado.

Pōʻakolu

• ʻAina kakahiaka: Smoothie me ka waiū niu a me nā blueberry.
• ʻAina awakea: Nā lāʻau Carrot a me ka kukama me ka hoʻonuʻu hummus, a me ka piha lima o nā nati.
• ʻAina ahiahi: Hoʻokena ʻo Tempeh i ka ʻai, me nā hua cashew a me nā mea ʻai.

Pōʻahā

• ʻAina kakahiaka: Omelet me nā mea kanu, kāwili ʻia i ka aila ʻoliva.
• ʻAina awakea: E hoʻāla i nā koena mai ka ʻaina ahiahi i ka pō ma mua.
• ʻAina ahiahi: ʻO nā pīni Chilli me ka kirīmi kawa, ka tī a me ka salake.

Pōʻalima

• ʻAina kakahiaka: ʻO ka yoghurt momona a me nā hua.
• ʻAina awakea: ʻO nā lau lau lau a me nā hua moa i paila ʻia me kekahi aila ʻoliva a me ka piha lima o nā nati.
• ʻAina ahiahi: ʻO ka salakeke Feta me nā hua palaʻai a me nā hua macadamia, i ninini ʻia me ka aila ʻoliva.

Pōʻaono

• ʻAina kakahiaka: ʻO nā hua ʻai i kālua ʻia me nā pīni i hoʻomoʻa ʻia a me ka avocado.
• ʻAina awakea: Nā lāʻau Carrot a me nā kukama me ka hoʻonuʻu hummus, a me ka piha lima o nā nati.
• ʻAina ahiahi: Moussaka hua moa.

Lāpule

• ʻAina kakahiaka: ʻO ka mea momona Strawberry me ka yogurt momona piha a me nā nati.
• ʻAina awakea: ʻO Leftover moussaka mai ka pō ma mua.
• ʻAina ahiahi: ʻO Asparagus, spinach a me feta quiche (me a i ʻole hua manu).

Hiki iā ʻoe ke loaʻa nā mea ʻono momona momona momona momona maikaʻi loa ma kēia pūnaewele.

Hoʻohui, aia kahi nui o nā papa hana manuahi i loaʻa ma ka pūnaewele. E hoʻāʻo e kikokiko i nā "papa ʻāpana vegetarian carb low" a i ʻole nā ​​"recipe low vegan carb" i loko o Google.

Aia pū kekahi nā puke kuke i hoʻolaʻa ʻia no ka haʻahaʻa-carb a me ka ʻai ʻana i nā mea kanu.

Lawe i ka Home Message

Nui a hewahewa nā mea kanu mea kanu i haʻahaʻa i nā carbs, akā kiʻekiʻe i ka momona a me nā protein.

ʻIke loa, ʻaʻole pono ʻoe e ʻai i ka ʻiʻo e hōʻiliʻili i nā pono o ka ʻai low-carb.