Nānā Potet Diet: Hana paha ia no ka lilo o ke kaupaona?

Anter

• He aha ka ʻai o kaʻuala?
• Nā Kānāwai Diet Uala
• Hiki iā ia ke kōkua iā ʻoe e lilo i ka kaumaha?
• Nā Pōmaikaʻi ʻē aʻe
• Nā Downsides kūpono
• Kūpono loa
• Lacks Protein, momona, a me nā mea pono nui ʻē aʻe
• Lilo Oe i Muscle
• Loaʻa paha iā ʻoe ke hoʻihoʻi i ke kaupaona
• Nā Mea ʻai e ʻAi ai
• Nā Mea ʻAi e Hōʻalo
• Papa Kuhikuhi Laʻana
• Lā 1
• Lā 2
• Lā 3
• Ka Laina Lalo
• Pehea e ihi ai i kaʻuala

Heluʻaiʻai Healthline: 1.08 i waho o 5

ʻO ka ʻai ʻuala - a i ʻole ka hack potato - kahi papaʻai fad pōkole e hoʻohiki i ka hōʻemi wikiwiki ʻana.

ʻOiai he nui nā ʻano e kū nei, ke koi nei ka mana nui e kōkua iā ʻoe e lilo i hoʻokahi paona (0.45 kg) i ka lā e ka ʻai ʻana akā he ʻuala wale nō.

Kaulana nui ia ʻo kaʻuala kahi kumu waiwai nui o ka momona, akā e noʻonoʻo paha ʻoe ʻo ka ʻai ʻana iā lākou ke hiki ke kōkua iā ʻoe e hoʻokahe i ka kaumaha.

Nānā kēia ʻatikala i nā maikaʻi a me nā maikaʻi ʻole o ka papa ʻai kalo a inā hiki ke kōkua iā ʻoe e lilo i ka paona.

papa heluʻai papaʻai papaʻai

• Helu huahelu holoʻokoʻa: 1.08
• Kaumaha emi: 1.0
• ʻAi olakino: 0.0
• Ka hoʻomau: 2.0
• ʻO ke olakino kino holoʻokoʻa: 0.0
• Nānā maikaʻi: 2.5
• Hoʻokumu ʻia nā hōʻike: 1.0

LINE BOTTOM: ʻO ka ʻai o kaʻuala ʻekolu a ʻelima mau lā o ka ʻai o ka ʻuala a ʻae wale ʻoe e ʻai i kaʻuala. Hiki ke kōkua iā ʻoe e lilo i ke kaupaona akā kaohi loa, nele i kekahi mau mea momona, a alakaʻi paha i nā ʻano ʻai pono ʻole.

He aha ka ʻai o kaʻuala?

Ke koi nei ka papaʻai uala kaulana e kōkua iā ʻoe e lilo i hoʻokahi paona (0.45 kg) i kēlā me kēia lā e ka ʻai ʻana i ka mea ʻole akā nā spuds maʻamau no ʻekolu a ʻelima mau lā.

Ua hoʻi ka manaʻo i ka makahiki 1849 akā ua kaulana hou ʻia e Tim Steele, nāna i paʻi ka “Potato Hack: Weight Loss Simplified” i ka 2016.

I loko o kāna puke, ua ʻōlelo ʻo Steele ʻo kaʻuala ka "ʻai maikaʻi loa o ka pilaʻai maikaʻi loa." ʻ allelelo ʻo ia e hoʻoikaika lākou i kāu ʻōnaehana pale, hoʻomaikaʻi i ke olakino ʻōpū, a hāʻawi i nā mea momona he nui e hoʻoikaika ai ʻoe i ka lilo ʻana o ka paona.

Ua lawe kekahi i ka papaʻai i nā mea hou loa - e hoʻonui hou ana i kona kaulana.

ʻO kahi laʻana ʻo Penn Jillette, he mea hoʻokalakupua nāna i hoʻopuka “Presto!: Pehea kaʻu i hana ai ma kahi o 100 mau paona.” ʻAʻohe o ka ʻai a Jillette ka mea wale no ka ʻuala maʻalahi no nā pule he 2 i hala, a ma ia manawa ua haule ʻo 18 paona (8 kgs).

ʻOiai he nui ka poʻe i ʻōlelo ua kōkua ka papaʻai iā lākou e lilo i ka kaumaha nui, ʻaʻohe ʻepekema noiʻi e kākoʻo i kēia mau koi.

Hōʻuluʻulu Manaʻo

ʻO ka papaʻai uala kahi papaʻai e hoʻohiki i ka pohō wikiwiki e ka ʻai ʻana i kahi mea akā ʻo ka ʻuala no ʻekolu a ʻelima mau lā. ʻAʻole i hōʻike ʻepekema kēia mau koi.

Nā Kānāwai Diet Uala

Hele mai ka papa ʻuala me ke aʻo liʻiliʻi. ʻOiai he mau ʻano ʻokoʻa, ua hōʻike ʻo Tim Steele i ʻehiku mau lula nui i loko o kāna puke.

• Rula 1. ʻAi wale kaʻuala, kuke i kuke ʻia no ʻekolu a ʻelima mau lā.
• Rula 2. Ma ke ʻano he nui, ʻai i nā paona he 2-5 (0.9-2.3 kg) o kaʻuala i kēlā me kēia lā.
• Rula 3. Mai ʻai i nā meaʻai ʻē aʻe, e laʻa me nā condiment a me nā pāpale, e like me ka ketchup, ka bata, ka waiʻawa kawa, a me ka tī.
• Lula 4. Maikaʻi ka paʻakai inā pono ʻoe, akā e hoʻāʻo e hōʻalo.
• Rula 5. Ke make wai ʻoe, inu wale i ka wai, tī tī, a i ʻole kope ʻeleʻele.
• Rula 6. ʻAʻole koi ʻia ka hoʻoikaika ikaika. Akā, pili i ka hoʻolāʻau māmā a me ka hele wāwae.
• Lula 7. Lawe i kāu mau lāʻau lapaʻau maʻamau e like me ke kuhikuhi a kāu kauka, akā pale i ka hoʻohana ʻana i nā pāʻina papaʻai i hōʻike ʻole ʻia.

I kā Steele mana o ka papaʻai, ʻae wale ʻia nā uala keʻokeʻo. ʻO kekahi mau koho e pili ana iā White Russet, Yukon Gold, a me nā uala ʻulaʻula.

ʻOi aku ka maʻalahi o nā ʻano ʻē aʻe o ka papaʻai.

ʻO kahi laʻana, ʻae ʻia nā ʻuala ma ka Spud Fit Challenge - kahi ʻano like ʻole o ka papaʻai i hana ʻia e Andrew Taylor. I kēia mana, ʻae ʻia nā mea kanu liʻiliʻi, nā mea ʻala, a me nā condiment momona ʻole.

E hoʻomanaʻo he mea nui ke ʻano kuke. ʻO nā huahana kaʻuala i hoʻomoʻa ʻia a i ʻoi paha i ka hana ʻia, e like me nā kīʻaha Palani a i ʻole nā ​​ʻāpana potato ma ka papa kuhikuhi.

Hōʻuluʻulu Manaʻo

Aia he ʻehiku mau lula nui i ka papaʻai potato e like me kā Tim Steele, akā ʻo ka lula nui ʻaʻole e ʻai i ka mea ʻē aʻe akā ʻo ka uala maʻalahi no ʻekolu a ʻelima mau lā.

Hiki iā ia ke kōkua iā ʻoe e lilo i ka kaumaha?

ʻAʻole hiki ke loaʻa nā aʻo ʻana i ka papa ʻai kaʻuala, akā kōkua paha ia iā ʻoe e lilo kaupaona maʻalahi no ka mea haʻahaʻa loa ia i nā calorie.

Hōʻike ka noiʻi i nā papaʻai e hoʻopili ana i nā calorie e alakaʻi i ka pohō kaumaha - ʻoiai ke hiki iā ʻoe ke pili iā lākou (,).

ʻOiai he 2-5 mau paona (0.9-2.3 kgs) o kaʻuala i kēlā me kēia lā e like me ka nui, 530-1,300 wale nō nā calorie - ʻoi aku ka emi ma mua o ka awelika o nā mākua i kēlā me kēia lā ().

ʻO ka mea e ʻoliʻoli ai, loaʻa i kaʻuala ka mea hoʻohui protease inhibitor 2 i hiki ke kōkua i ka hōʻemi ʻana i ka pōloli ma ka hoʻolohi ʻana i ka digestion.

Ua ʻike ʻia kahi noiʻi ua mālama ʻia nā ʻiole i mālama ʻia me kēia hui potato me ka emi iki o ka meaʻai a ua lilo ka nui o ke kaumaha i ka hoʻohālikelike ʻia me nā ʻiole i hana ʻole ʻia. Eia nō naʻe, ʻaʻole i aʻo ʻia kēia mau hopena i nā kānaka (,).

ʻOiai paha he maikaʻi ka ʻai o kaʻuala no ka pohō kaumaha o ka wā pōkole, ʻaʻole ia he hopena lōʻihi. He mea momona ka ʻuala, akā ʻaʻohe o lākou mau mea momona āpau e pono ai no ke olakino maikaʻi.

Eia kekahi, ua hōʻike ʻia nā papaʻai haʻahaʻa haʻahaʻa haʻahaʻa e lohi ai i ka metabolism a hoʻemi i ka nui o nā mākala. Eia kekahi, loaʻa paha iā ʻoe ke kaupaona ke hoʻi ʻoe i kāu papaʻai maʻamau (,,).

Hōʻuluʻulu Manaʻo

E hoʻoliʻiliʻi paha ka ʻai o kaʻuala i ka wā pōkole, no ka mea, he haʻahaʻa loa ia i nā calorie. Aia i loko o kaʻuala kahi hui e hōʻemi ai i ka wī, ʻoiai ʻo ka noiʻi ka palena.

Nā Pōmaikaʻi ʻē aʻe

ʻOiai he nui nā kumu e hōʻino ai i ka papaʻai o kaʻuala, aia kekahi mau pono kūpono:

• Hānai nui ʻia kaʻuala. ʻO kaʻuala kahi kumu maikaʻi loa o nā wikamina a me nā minelala pono, e like me ka wikamina C, potassium, folate, a me ka hao ().
• ʻAʻole paʻakikī. ʻOiai kaohi, maʻalahi ka maʻalahi o kaʻaiʻuala. E ʻai wale i kaʻuala maʻalahi no ʻekolu a ʻelima mau lā.
• Kūpono ia. ʻO kaʻuala kekahi o nā meaʻai liʻiliʻi loa e loaʻa ana, e hoʻolōʻihi ana i kēia papaʻai.
• He kiʻekiʻe i ka fiber. Hōʻike nā noiʻi e hoʻolaha nā papaʻai kiʻekiʻe fiber i ke olakino ʻōpū a hana paha i mea e pale aku ai i ka momona, nā maʻi puʻuwai, a me ka maʻi maʻamau ʻo 2 (,,).

ʻOiai kēia mau pono, ʻaʻole hāʻawi kaʻuala i nā mea pono āpau āu e pono ai - ʻaʻohe hiki i hoʻokahi meaʻai. ʻO kahi laʻana, nele ka uala i ka wikamina B12, calcium, a me ka zinc - a he mea nui ia i ke olakino ().

Ma hope o ka papaʻai kaulike e hoʻopili ana i nā huaʻai a me nā lauʻai, nā kīʻaha piha, nā momona maikaʻi, a me nā protein momona ʻoi aku ka maikaʻi no kou olakino a paipai i ka pohō kaumaha mau.

Hōʻuluʻulu Manaʻo

Loaʻa nā pōmaikaʻi hiki ke loaʻa i ka papa kaʻuala ma ke ʻano he nui i nā huaola he nui, e like me ka fiber. Maʻalahi nō hoʻi e hoʻomaopopo a maʻalahi hoʻi ke kumu kūʻai.

Nā Downsides kūpono

Nui nā hemahema i ka hilinaʻi ʻana i ka uala ma ke ʻano he kumuwaiwai wale nō kāu.

Kūpono loa

ʻO ka papa ʻai kaʻuala kekahi o nā papaʻai palena nui loa ma waho.

He mea paʻakikī loa kēia e ukali. ʻO nā mea hou aʻe e pili ana, hiki i kēia ʻano papaʻai koʻikoʻi ke alakaʻi iā ʻoe e hoʻomohala i kahi pilina maikaʻi ʻole me ka meaʻai.

ʻO ka ʻoiaʻiʻo, ʻo ka ʻai palena palena ʻana he ʻano ia o ka ʻai pono ʻole e alakaʻi ʻia ai i kekahi mau ʻano olakino ʻē aʻe, e like me ka binge ʻai (,,).

ʻO ka mea hou aʻe, paipai ʻia nā ʻano hana ʻē aʻe e kaohi i kēia papaʻai - me ka haʻalele ʻana i ka ʻai a me ka hoʻokē ʻai. ʻAʻole pono kēia, no ka mea, ʻo ka ʻai ka mea haʻahaʻa i loko o nā calories.

ʻO Shocking, ka mea kākau o "Potato Hack: Weight Loss Simplified" ʻoi aku ka manaʻo o nā mea ʻai e "aʻo e ʻapo i ka pōloli a hāʻawi wale inā pono ʻoe."

Lacks Protein, momona, a me nā mea pono nui ʻē aʻe

ʻAʻole hiki ke kānalua i kaʻuala i kahi mea momona o kahi papaʻai kaulike āpau. Eia nō naʻe, ʻaʻole hiki iā lākou ke kūleʻa i kāu mau pono pono pono a pau.

Ua nele lākou i nā meaola nui ʻelua - protein a momona. Hāʻawi kahi ʻuala kaulike i 4 wale nō o ka protein a ʻaʻohe momona ().

ʻOiai kiʻekiʻe ka ʻuala i loko o kekahi mau huaora a me nā minelala - e like me ka potassium, wikamina C, a me ka hao - haʻahaʻa lākou i kekahi mau mea ʻē aʻe, e like me ka calcium, ka huaʻai A, a me kekahi mau huaora B ().

ʻOiai ʻo ka ʻai o kaʻuala wale nō ka mea e ukali ai no ʻekolu a ʻelima mau lā, ʻaʻole paha e hoʻomohala ʻoe i kahi mea momona.

Eia nō naʻe, hiki iā ʻoe ke makaʻu iā ʻoe iho no kekahi mau hemahema o ka momona inā koho ʻoe e hāhai i ka papaʻai i ka wā lōʻihi a i ʻole nā ​​hakakā pinepine ().

Lilo Oe i Muscle

Kaulana nā papa ʻaina e like me ka ʻai kaʻuala no ka mea hoʻohiki lākou i ka pohō wikiwiki. Eia nō naʻe, hele pū ka nalowale pū me nā nalo momona i ka wā e make ana - keu hoʻi e hoʻēmi nui ʻia nā calorie.

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi he 18% o ke kaupaona i lilo e nā mea komo ma ka papa ʻaina haʻahaʻa haʻahaʻa haʻahaʻa me 500 wale nō calorie i kēlā lā i kēia lā mai ka nui o ke kino ().

I ka hoʻohālikelike ʻana, ʻo ka poʻe i ka papa haʻahaʻa calorie me 1,250 calories i kēlā me kēia lā i lilo ka 8% o ke kaupaona mai ka nui o nā kino momona ().

Hōʻike nā noiʻi i ka ʻai ʻana i nā protein ke kōkua i ka hōʻemi ʻana i ka nalo ʻana o ka miki i ka wā o ke kaohi o ka calorie, akā ʻaʻohe o ka papa o kaʻuala i kahi kumu protein kiʻekiʻe (,).

Loaʻa paha iā ʻoe ke hoʻihoʻi i ke kaupaona

Ke hāhai nei i ka papa ʻaina haʻahaʻa haʻahaʻa loa - e like me ka ʻai o kaʻuala - hiki ke hoʻololi i kou kino ma ka hoʻolōʻihi ʻana i kāna ʻōnaehana a me ka hōʻā ʻana i nā calori liʻiliʻi ().

Hōʻike nā noiʻi e hoʻomau paha kēia lohi no nā makahiki he nui - ʻoiai ka lōʻihi ma hope o ka hoʻopau ʻana i kahi papaʻai kalori.

Kapa ʻia kēia "thermogenesis adaptive" a hiki ke mālama i ka pohō kaumaha ʻana i kahi manawa lōʻihi paʻakikī loa. I ka ʻoiaʻiʻo, he kumu nui ia e kuhi ai ka poʻe noiʻi ma mua o 80% o nā mea ʻai e hoʻi i ko lākou kaumaha ma mua o ka manawa ().

Hōʻuluʻulu Manaʻo

Ma muli o ka mea kaohi loa, hiki i ka papa o kaʻuala ke alakaʻi i nā pilina maikaʻi ʻole me ka meaʻai, ka nalowale o nā mākala, nā hemahema o ka momona, a me ke kaumaha e hoʻi hou ana i ka manawa.

Nā Mea ʻai e ʻAi ai

ʻOiai ʻo kaʻuala ka meaʻai wale nō i ʻae ʻia i ka papaʻai o kaʻuala, hiki iā lākou ke hoʻomākaukau i nā ʻano like ʻole, e like me:

• uala i hoʻomoʻa ʻia
• ʻuala i hoʻolapalapa ʻia
• uala mahu
• uala maka
• hoʻomoʻa ʻia i ka umu, ʻaila ʻaila ʻaila-ʻaila
• hoʻomoʻa ʻia i ka umu, ʻaila ʻaila ʻaila ʻole
• hoʻomoʻa ʻia i ka umu, ʻaila ʻaila Palani ʻole i aila

ʻO ka paʻakai wale nō ka mea i ʻae ʻia i ka mana maʻamau o ka papaʻai. Eia naʻe, ʻokoʻa nā ʻano ʻē aʻe e ʻae i nā mea ʻala a me nā condiment me ka momona.

Hoʻohui ʻia, hoʻohana kekahi o nā mea ʻai i ka moa moa a me ka mea ʻai paha e hana i ka ʻuala i kāwili ʻia a i ʻole ka pā ʻana i kaʻuala.

No nā mea inu, kuhikuhi ʻoe e pili i ka wai, tī māmā, a me ke kope ʻeleʻele

Hōʻuluʻulu Manaʻo

ʻĀpono, ʻae ʻia nā uala keʻokeʻo ma ka papa o kaʻuala a hiki ke hoʻomākaukau i nā ʻano like ʻole. E hoʻopili i ka wai, tī māmā, a me ke kope ʻeleʻele ke make wai ʻoe.

Nā Mea ʻAi e Hōʻalo

ʻO ka papa inoa o nā meaʻai e hōʻalo ai i ka papa o kaʻuala he mea pau ʻole, no ka mea kaohi ʻia i kekahi mea ʻē aʻe o kaʻuala.

Pono e hōʻalo ʻia kekahi mau ʻano ʻuala - ʻo ka mea hoʻi i hoʻomoʻa ʻia i ka aila a i hana nui ʻia paha. Eia nā laʻana o nā meaʻai kaʻuala a me nā huahana e hōʻalo ai:

• ʻuala
• ʻūhā
• uala kahiki Palani i palai' ia
• kālika lawe hika
• ʻeleʻele browns
• ʻuala ʻuala

Inā ʻaʻole ʻoe e ʻāpana i ka Spud Fit Challenge a i ʻole kekahi ʻano lenient ʻoi loa o ka papaʻai, ʻae wale ʻia, ʻuala keʻokeʻo.

ʻAʻole kēia i ka uala, nā uala, nā aila kuke, nā pāpale, nā condiment, a me nā mea ʻala. ʻO ka paʻakai ka mea ʻokoʻa akā pono e hoʻohana liʻiliʻi.

Hōʻuluʻulu Manaʻo

Pono e hōʻalo i nā meaʻai āpau koe ka ʻuala ma ka papaʻai o kaʻuala, koe wale nō ka paʻakai, kahi e pono ai ke hoʻohana i ke akahai.

Papa Kuhikuhi Laʻana

Eia kahi hoʻolālā pāʻina ʻai ʻekolu lā e pili ana i nā lula o ka papa ʻai kaʻuala.

Lā 1

ʻO kēia hoʻolālā pāʻina ʻai no ka lā 1 me 9 mau uala waena (3 paona a i ʻole 1.4 kg) a hāʻawi ma kahi o 780 calories ().

• ʻAina kakahiaka: 2 mauʻuala i hoʻolapalapa ʻia me kahi kīʻaha kope ʻeleʻele
• Mea ʻai māmā: 1 ʻuala i hoʻolapalapa ʻia, lawelawe ʻia i ke anu
• ʻAina awakea: 2 ʻuala i hoʻolapalapa ʻia, lawelawe ʻia i pulu ʻia
• Mea ʻai māmā: 1 ʻuala maka, ʻoki ʻia
• ʻAina ahiahi: Hoʻomoʻa ʻia, hoʻomomo ʻia i ka ʻaila, ʻaila Palani me ka paakai

Lā 2

Hoʻohana kēia hoʻolālā pāʻina no ka lā 2 i 12 mau uala waena (4 paona a i ʻole 1.8 kgs) a hāʻawi i ka nui o 1,050 calories ().

• ʻAina kakahiaka: pūlehu i nā palaoa kope me ke kīʻaha kope ʻeleʻele
• Mea ʻai māmā: 2 ʻuala i hoʻolapalapa ʻia, lawelawe ʻia i ke anu
• ʻAina awakea: 2 uala mahu i hoʻowali ʻia me ka paina paʻakai
• Mea ʻai māmā: 2 ʻuala i hoʻolapalapa ʻia, lawelawe ʻia i ke anu
• ʻAina ahiahi: 2 ʻuala kahiki, pūlehu ʻia

Lā 3

Hoʻohana kēia hoʻolālā pāʻina no ka lā 3 i 15 mau uala waena (5 paona a i ʻole 2.3 kgs) a hāʻawi he 1,300 mau calorie ().

• ʻAina kakahiaka: pūlehu i ka hale fries me kahi kīʻaha kī māmā
• Mea ʻai māmā: 3 mauʻuala i hoʻolapalapa ʻia, lawelawe ʻia i ke anu
• ʻAina awakea: 3 kaʻuala i hoʻomoʻa wale ʻia
• Mea ʻai māmā: 3 mauʻuala i hoʻolapalapa ʻia, lawelawe ʻia i ke anu
• ʻAina ahiahi: 3 uala mahu me kahi paʻakai

Hōʻuluʻulu Manaʻo

Hoʻohana kēia hoʻolālā meaʻai i nā uala waena 9-15 i kēlā me kēia lā. Hoʻomoʻa ʻia kēia mau mea, ʻūlū ʻia, hoʻomoʻa ʻia a ʻai ʻia maka a hāʻawi i 780-1,300 calories i kēlā me kēia lā.

Ka Laina Lalo

Ma ka papa ʻai kaʻuala, ʻai wale ʻoe i kaʻuala maʻalahi no ʻekolu a ʻelima mau lā. Ua koi ʻia e kōkua i ka pohō kaumaha, hoʻihoʻi i ke olakino ʻōpū, a hoʻonui i ka pale ʻana.

ʻOiai kōkua paha ia iā ʻoe e lilo i ka paona, ʻaʻole i aʻo ʻia ia mea, kaohi loa, nele i kekahi mau mea momona, a alakaʻi paha i nā ʻano ʻai pono ʻole.

ʻAʻole maikaʻi ke koho ʻana o ka ʻuala no ke olakino, ka pohō kaumaha mau.

Pehea e ihi ai i kaʻuala