He aha ka ʻokoʻa ma waena o Paleo a me Whole30?

Anter

• He aha ka papa paleo?
• He aha nā meaʻai a Whole30?
• He aha nā mea like a me nā ʻokoʻa?
• ʻOki ʻelua i nā hui meaʻai like
• Kōkua kōkua lāua ʻelua i ka hoʻemi kino
• Paipai paha lāua ʻelua i nā pono olakino like
• Hiki ke hoʻololi i ka nānā a me ka hoʻomau ʻana
• Ke laina lalo

ʻO ka papaʻai Whole30 a me paleo nā ʻano ʻai like ʻole e makemake nui ʻia.

Paipai nā mea ʻelua i ka meaʻai holoʻokoʻa a i ʻole hoʻoliʻiliʻi liʻiliʻi a haʻalele i nā mea i hana ʻia i waiwai i nā kō, nā momona, a me nā paʻakai. Eia kekahi, hoʻohiki lāua ʻelua e kōkua iā ʻoe e lilo kaupaona a hoʻomaikaʻi i kou olakino holoʻokoʻa.

E like me ia, e noʻonoʻo paha ʻoe i ke ʻano o kā lākou ʻokoʻa.

Hōʻike kēia ʻatikala i nā like a me nā ʻokoʻa ma waena o nā paleo a me Whole30 ʻai, ʻelua e pili ana i kā lākou hanana a me nā pono olakino hiki.

He aha ka papa paleo?

Hoʻohālikelike ʻia ka papaʻai paleo ma hope o ka ʻai ʻana a nā kūpuna ʻāhiu holoholona kanaka me ka manaʻo he pale kēia mau meaʻai i nā maʻi o kēia ao.

No laila, hoʻokumu ʻia ia i nā meaʻai āpau, hana liʻiliʻi a hoʻohiki e kōkua iā ʻoe e lilo i ka paona me ka helu ʻole ʻana i nā calories.

• Nā meaʻai e ʻai ai: ʻiʻo, iʻa, hua manu, huaʻai, lauʻai, nati, nā ʻanoʻano, nā mea kanu, nā mea ʻala, a me kekahi mau aila mea kanu, e like me ka niu a i ʻole ka aila ʻoliva puʻupaʻa keu - a me ka waina a me nā kokoleka ʻeleʻele i nā liʻiliʻi.
• Nā meaʻai e hōʻalo ai: nā meaʻai i hana ʻia, hoʻohui ʻia ke kō, nā mea ʻono hoʻopunipuni, nā momona trans, nā mānoanoa, ka waiū, nā mea kanu, a me kekahi mau aila mea kanu, e like me ka soybean, ka sunflower, a me ka aila hoʻāhu.

Hoʻohui ʻia, paipai ʻia ʻoe e koho i nā mea hanai mauʻu a me nā meaola i kēlā me kēia manawa ke hiki.

Hoʻokumu ʻia ka papaʻai paleo ma luna o nā meaʻai a nā kūpuna kanaka mamao loa i ʻai ai. Hoʻohiki ʻia e pale i nā maʻi o kēia au a kōkua iā ʻoe e lilo i ka paona.

He aha nā meaʻai a Whole30?

ʻO ka papaʻai Whole30 kahi papahana hoʻokahi mahina i hoʻolālā ʻia e hoʻonohonoho hou i kāu metabolism a hoʻololi hou i kou pilina me ka meaʻai.

E like me ka paleo, paipai ia i nā meaʻai āpau a hoʻohiki e kōkua iā ʻoe e lilo i ka paona me ka helu ʻole ʻana i nā calories.

Hoʻoholo pū ka papaʻai e hoʻonui i kāu pae ikehu, hoʻomaikaʻi i kou hiamoe, hoʻemi i ka ʻiʻini, hoʻonui i kāu hana haʻuki, a kōkua iā ʻoe e ʻike i ka hoʻomanawanui ʻole o ka meaʻai.

• Nā meaʻai e ʻai ai: ʻiʻo, nā moa, nā iʻa, nā iʻa iʻa, nā hua, nā huaʻai, nā lau, nā hua, a me kekahi mau momona, e like me nā aila mea kanu, momona momona, ka waiūpaka i hoʻomaʻemaʻe ʻia, a me ka ghee
• Nā meaʻai e hōʻalo ai: Pākuʻi ʻia nā kō, nā mea ʻono hoʻopunipuni, nā mea hoʻopili i hana ʻia, ka ʻalekohola, nā kīʻaha, ka waiū, a me nā puʻupuʻu a me nā legume, me ka soy

Ma hope o nā lā 30 mua, ʻae ʻia ʻoe e hoʻi hou me ka lohi i nā meaʻai i kaupalena ʻia - i hoʻokahi manawa - e hoʻāʻo i kou ahonui iā lākou. ʻO kēlā mau meaʻai āu e hoʻomanawanui ai maikaʻi e hoʻohui ʻia i kāu hana maʻamau.

Hoʻolālā ka papaʻai Whole30 e kōkua iā ʻoe e ʻike i ka hoʻomanawanui ʻole o ka meaʻai, hoʻomaikaʻi i kou pilina me ka meaʻai, lilo ka paona, a loaʻa ke olakino wā lōʻihi. ʻO kāna pae mua holo 1 mahina a kālele ana i nā meaʻai āpau.

He aha nā mea like a me nā ʻokoʻa?

ʻO ka Whole30 a me nā paleo ʻai like loa i kā lākou mau kapu a me nā hopena olakino akā hoʻololi i kā lākou hoʻokō.

ʻOki ʻelua i nā hui meaʻai like

Nui nā huaʻai a me nā huaʻai momona i ka paleo a me Whole30 ʻai.

ʻO kēlā ʻōlelo, kaupalena ʻia nā papaʻai ʻelua i kāu lawe ʻana i nā līlū, ka waiū, a me nā legume, e kaena nei i ka nui o nā meaola maikaʻi, e like me ka fiber, carbs, protein, iron, magnesium, selenium, a me kekahi mau huaora B ().

ʻO ka ʻoki ʻana i kēia mau meaʻai mai kāu papaʻai e hoʻoliʻiliʻi ai i kāu lawe ʻana i ke kōkō ʻoiai e hoʻonui ana i kāu ʻai protein, ʻoiai ʻoe e hoʻomaka i ka hilinaʻi ʻana i nā meaʻai protein kiʻekiʻe.

Eia nō naʻe, ʻaʻole kūpono i nā poʻe āpau nā pāʻina momona, nā papaʻai protein kiʻekiʻe i kūpono i kēlā me kēia, me nā mea ʻālapa e pono ai i ka ʻai kiʻekiʻe o ka momona. Hiki i kahi ʻai pūmua kiʻekiʻe ke hoʻopōʻino hoʻi i nā kūlana no ka poʻe i maʻalahi i nā pōhaku hakuʻala a i loaʻa i nā maʻi puʻupaʻa (,,).

He aha hou aʻe, ka palena palena ʻole ʻana i kāu lawe ʻana i nā lūlū, ka waiū, a me nā legume e paʻakikī ai i ka hoʻokō ʻana i kāu mau pono nutrient o kēlā me kēia lā.

Kōkua kōkua lāua ʻelua i ka hoʻemi kino

Ma muli o ko lākou ʻano kaohi, hiki i nā papaʻai ʻelua ke hana i ka deficit calorie e pono ai e lilo i ka paona me ka ʻole e koi ana iā ʻoe e ana i nā ʻāpana a helu paha i nā calories (,,,).

ʻO ka mea hou aku, waiwai ka paleo a me Whole30 i nā hua fibrous a me nā mea kanu. Hiki i nā papaʻai kiʻekiʻe i ka fiber ke kōkua i ka hōʻemi ʻana i ka pōloli a me ka ʻiʻini ʻoiai ke hāpai nei i nā manaʻo o ka piha - nā mea āpau e hiki ke kōkua iā ʻoe e lilo i ka paona (,,).

Hoʻohui ʻia, ma ka ʻoki ʻana i nā hua, ka waiū, a me nā legume, ʻo kēia mau ʻano ʻai e haʻahaʻa ana i nā kalakeke a ʻoi aku ke kiʻekiʻe o ka protein ma mua o ka ʻai maʻamau.

ʻO nā papaʻai protein nui e hoʻoliʻiliʻi kūlohelohe i kou makemake a kōkua iā ʻoe e mālama i ka nui o nā mākala ʻoiai e lilo ana ka momona, ʻo ia nā kumu nui i ka pohō kaumaha ().

ʻ Thatlelo ʻia, paʻakikī paha ka paleo a me Whole30 i ka mālama ʻana ma muli o kēia mau kapu. Inā ʻaʻole i maʻamau kāu mau koho meaʻai ma kēia mau papaʻai, loaʻa paha iā ʻoe ke kaumaha i lilo iā ʻoe ke hele ʻoe mai ka papaʻai (,).

Paipai paha lāua ʻelua i nā pono olakino like

Hāʻawi ʻo Paleo a me Whole30 i nā pono olakino like.

ʻO kēia paha no ka mea waiwai lākou i nā huaʻai a me nā mea kanu a hoʻonāwaliwali i nā meaʻai i hana nui ʻia i kaumaha pinepine ʻia me ke kō, ka momona, a me ka paʻakai ().

No laila, pili nā noiʻi i ka papa paleo e hoʻomaikaʻi ai i ka ʻike o ka insulin a hoʻemi i ka momona a me nā kiʻekiʻe o ke kō o ke koko - nā kumu āpau e hōʻemi ai i kāu makaʻi o ka maʻi diabetes 2 (,).

Hiki i kēia papaʻai ke hoʻohaʻahaʻa i nā kumu pilikia no ka maʻi puʻuwai, me ke kaomi koko, triglycerides, a me nā LDL (ʻino) pae kolesterol (,,).

ʻOiai ʻaʻole i noiʻi nui ʻia ka papaʻai Whole30, hāʻawi paha ia i nā pono olakino like loa ma muli o ke ʻano like me ka paleo.

Hiki ke hoʻololi i ka nānā a me ka hoʻomau ʻana

ʻOiai makemake nā papaʻai ʻelua e kōkua iā ʻoe e lilo i ka paona a hoʻomaikaʻi i kou olakino, ʻokoʻa i kā lākou mea nui.

No ka laʻana, koi ʻo Whole30 e kōkua iā ʻoe e ʻike i ka hiki ʻole ke hoʻomanawanui i nā meaʻai, e koi ana iā ʻoe e ʻokiʻoki i nā meaʻai hou aʻe ma mua o ka paleo diet - ma ka liʻiliʻi ma mua.

Hoʻohui, ʻo kā Whole30 pae mua ma kahi o 1 mau mahina. Ma hope, lilo ia i mea ʻoi loa i ke koʻikoʻi, ʻae iā ʻoe e hoʻoliʻiliʻi hou i nā meaʻai palena inā ʻae kou kino iā lākou.

I kekahi ʻaoʻao, ʻike maʻalahi ʻia ka papa paleoʻai. ʻO kahi laʻana, ʻae ia i ka liʻiliʻi o ka waina a me ka kokoleka pouli mai ka hoʻomaka. Eia nō naʻe, noho mau ka papa inoa o nā meaʻai i kaupalena ʻia inā ʻoe e ukali iā ia no 1 mahina a i ʻole 1 makahiki.

E like me, loaʻa i kekahi poʻe ka paʻakikī o kaʻai Whole30 e ukali ma mua akā maʻalahi ka pili ʻana ma ka wā lōʻihi ().

Eia nō naʻe, ʻoi aku ka nui o ka makaʻu i ka haʻalele ʻana i ka papaʻai ma luna o Whole30 no ka mea he koʻikoʻi loa i mua.

Hāʻawi paha ka Whole30 a me nā paleo i nā pono olakino like, e like me ka pohō kaumaha a me ka haʻahaʻa o ka maʻi kō a me nā maʻi puʻuwai. Eia naʻe, lilo ʻo Whole30 i haʻahaʻa haʻahaʻa ma hope o kāna pae mua, akā mālama ʻo paleo i ka regimen like ma ʻō.

Ke laina lalo

Hoʻonohonoho like ʻia nā papaʻai Whole30 a me paleo a puni nā meaʻai āpau a hāʻawi i nā pōmaikaʻi like, e like me ka pohō kaumaha.

ʻO kēlā ʻōlelo, palena paha lākou i kāu lawe ʻana i ka momona a paʻakikī e mālama.

ʻOiai ʻo Whole30 ʻoi aku ka paʻakikī, ʻo kāna pae mua ka palena manawa a e maʻalahi i kāna mau kapu. I kēia manawa, mālama ka paleo i nā palena like ma loko.

Inā hoihoi ʻoe e pili ana i kēia mau papaʻai, hiki iā ʻoe ke hoʻāʻo iā lāua ʻelua e ʻike i nā mea e pono ai nāu.