ʻO ka Sirtfood Diet: kahi alakaʻi alakaʻi hoʻomaka piha

Anter

• He aha ka meaʻai ʻo Sirtfood?
• He maikaʻi paha ia?
• Pehea e hahai ai i ka Sirtfood Diet
• ʻO ka wai ʻōmaʻomaʻo Sirtfood
• ʻĀpana ʻekahi
• ʻĀpana ʻelua
• Ma hope o ka papaʻai
• ʻO nā Sirtfoods nā superfood hou?
• He olakino a hoʻomau paha ia?
• Ka palekana a me nā hopena ʻaoʻao
• Ke laina lalo

Me he mea lā e pihi mau nā papaʻai hou Trendy, a ʻo ka Sirtfood Diet kekahi o nā mea hou loa.

Ua lilo ia i punahele na nā mea kaulana i ʻEulopa a kaulana no ka ʻae ʻana i ka waina ʻulaʻula a me ka kokoleka.

Ke koi nei nā mea nāna i hana ʻaʻole ia he ʻaoʻao, akā koi lākou he "sirtfoods" ka mea huna i ka wehe ʻana i ka nalo momona a me ka pale ʻana i ka maʻi.

Eia nō naʻe, aʻoaʻo ka poʻe loea olakino ʻaʻole hiki i kēia papaʻai ke ola a hiki i kahi manaʻo maikaʻi ʻole.

Hāʻawi kēia ʻatikala i kahi loiloi hōʻike hōʻike e pili ana i ka Sirtfood Diet a me nā pono kūpono i ke olakino.

He aha ka meaʻai ʻo Sirtfood?

Ke hana nei nā mea makemake nui ʻelua no ka hale haʻuki pilikino ma UK i hoʻomohala i ka Sirtfood Diet.

Hoʻolaha lākou i ka papaʻai ma ke ʻano he papaʻai hou kipi a me kahi papa olakino e holo nei ma ka hoʻohuli ʻana i kāu "gen wīwī."

Hoʻokumu ʻia kēia papaʻai i ka noiʻi ʻana i nā sirtuins (SIRTs), kahi hui o ʻehiku mau protein i loaʻa i loko o ke kino i hōʻike ʻia e hoʻoponopono i nā ʻano hana like ʻole, e like me ka metabolism, ka mumū a me ke ola ().

Hiki paha i kekahi mau mea kanu mea kanu kūlohelohe ke hoʻonui i ka pae o kēia mau protein i loko o ke kino, a ua kapa ʻia nā meaʻai i loko o lākou he "sirtfoods."

ʻO ka papa inoa o nā "sirtfood 20 kiʻekiʻe" i hāʻawi ʻia e ka Sirtfood Diet pū ():

• kale
• waina ʻulaʻula
• strawberry
• ʻakaʻakai
• soya
• parsley
• ʻaila ʻoliva keu
• kokoleka pouli (85% koko)
• matcha kī ʻōmaʻomaʻo
• palaoa
• kuhukukū
• walnuts
• arugula (roketa)
• manu o ka maka chili
• aloha
• Nā lā Medjool
• chicory ʻulaʻula
• blueberry
• nā pāpale
• kope

Hoʻohui ka papaʻai i nā sirtfoods a me nā kaohi calorie, nā mea ʻelua e hoʻonāukiuki i ke kino e hana i nā pae kiʻekiʻe o ka sirtuins.

Aia i loko o ka puke Sirtfood Diet nā papa ʻaina a me nā loina e ukali ai, akā nui nā puke ʻē aʻe Sirtfood Diet i loaʻa.

Ke koi nei nā mea hana o ka papaʻai e pili ana i ka Sirtfood Diet e alakaʻi i ka lilo wikiwiki, ʻoiai ke mālama nei i ka nui o nā mākala a me ka pale ʻana iā ʻoe mai ka maʻi maʻi.

Ke hoʻopau pono ʻoe i ka papaʻai, paipai ʻia ʻoe e hoʻomau me ka sirtfoods a me ka hōʻailona o ka wai ʻōmaʻomaʻo o ka papaʻai i kāu papaʻai maʻamau.

Hoʻokumu ʻia ka Sirtfood Diet ma ka noiʻi ʻana i nā sirtuins, kahi hui o nā protein e hoʻoponopono i nā hana he nui i ke kino. ʻO kekahi mau meaʻai i kapa ʻia ʻo sirtfoods paha ke kumu i ka kino e hoʻohua i kēia mau protein.

He maikaʻi paha ia?

Hana nā mea kākau o ka Sirtfood Diet i nā koi wiwo ʻole, e like me ka hiki i ka papaʻai ke hoʻonui i ka pohō o ke kaumaha, e hoʻohuli i kāu "gen wīwī," a pale i nā maʻi.

ʻO ka pilikia ʻaʻole nui ka hōʻoia e hoʻihoʻi i kēia mau koi.

Ma kēia manawa, ʻaʻohe hōʻike hōʻoiaʻiʻo e pili ana ka hopena o ka Sirtfood Diet i ka hopena o ke kaupaona ma mua o nā papa hana i kaupalena ʻia me ka calorie.

A ʻoiai he nui nā waiwai olakino o ka nui o kēia mau meaʻai, ʻaʻole i loaʻa kahi loiloi kanaka lōʻihi e hoʻoholo inā paha he maikaʻi maikaʻi ke olakino i kaʻai ʻana i ka papaʻai.

Eia nō naʻe, hōʻike ka puke Sirtfood Diet i nā hopena o kahi noiʻi pailaka i alakaʻi ʻia e nā mea kākau a me ke komo pū ʻana me 39 o nā poʻe komo mai ko lākou hale hoʻoikaika kino.

Eia naʻe, ʻaʻole i paʻi ʻia nā hopena o kēia noi ma nā wahi ʻē aʻe.

No 1 pule, ua ukali nā mea komo i ka papaʻai a hoʻoikaika i kēlā me kēia lā. I ka hopena o ka pule, ua nalo ka poʻe komo i ka awelika o 7 paona (3.2 kg) a mālama a loaʻa paha i ka nui muscle.

Eia naʻe, ʻaʻole kahaha kēia mau hopena. ʻO ka kaohi ʻana i kāu lawe ʻana i ka calorie i nā 1000 calories a me ka hoʻoikaika kino ʻana i ka manawa like e aneane pinepine ke kumu o ka pohō.

Nānā ʻole, ʻaʻole ʻano maoli a ʻano lōʻihi paha kēia ʻano hoʻoliʻiliʻi wikiwiki, a ʻaʻole pili kēia aʻo ʻana i ka poʻe komo ma hope o ka pule mua e ʻike inā loaʻa kekahi o lākou i ke kaupaona, ʻo ia ka hihia maʻamau.

Ke hoʻonele ʻia kou kino, hoʻohana ia i kāna hale kūʻai ikehu pōpilikia, a i ʻole glycogen, me ka hoʻohui ʻana i ka momona a me nā mākala.

Pono kēlā me kēia mole o glycogen i 3-4 mau mole o ka wai e mālama ʻia. Ke hoʻohana kou kino i ka glycogen, hemo ia i kēia wai. ʻIke ʻia ʻo "kaupaona wai."

I ka hebedoma mua o ke kaohi kalepona ʻoi loa, ma kahi o ka hapakolu o ke kaupaona kaupaona ʻana mai ka momona mai, a ʻo nā hapakolu ʻelua ʻē aʻe mai ka wai, nāʻiʻo a me nā glycogen (,).

Ke piʻi ka nui o kāu ʻai calorie, hoʻopiha hou kou kino i kāna mau hale kūʻai glycogen, a hoʻi hou ke kaumaha.

Minamina, hiki i kēia ʻano kaupalena kalepona ke hana i kou kino e hoʻohaʻahaʻa i ka nui o ka metabolic rate, e koi ai iā ʻoe e ʻoi aku ka nui o nā calorie i kēlā me kēia lā no ka ikehu ma mua o (

Maliʻa paha kōkua kēia papaʻai iā ʻoe e nalo i kekahi mau paona i ka hoʻomaka, akā e hoʻi mai paha ia ma hope o ka pau ʻana o ka papaʻai.

A hiki i ka pale ʻana i ka maʻi, 3 mau pule paha ʻaʻole lawa ka lōʻihi e hiki ai ke ana ʻia ka hopena lōʻihi.

I kekahi ʻaoʻao, ʻo ka hoʻohui ʻana i nā sirtfoods i kāu papaʻai maʻamau i ka wā lōʻihi he manaʻo maikaʻi paha ia. Akā i kēlā hihia, hiki paha iā ʻoe ke lele i ka papaʻai a hoʻomaka e hana i kēlā manawa.

Hiki i kēia papaʻai ke kōkua iā ʻoe e lilo i ka kaupaona no ka mea haʻahaʻa ia i nā calorie, akā e hoʻi paha ke kaumaha ke pau ka papaʻai. Pōkole loa ka papaʻai i ka hopena lōʻihi i kou olakino.

Pehea e hahai ai i ka Sirtfood Diet

ʻO ka Sirtfood Diet he ʻelua mau hanana i hala ka lōʻihi o 3 mau pule. Ma hope o kēlā, hiki iā ʻoe ke hoʻomau i ka "sirtifying" i kāu papaʻai ma o ka hoʻopili ʻana i nā sirtfoods i hiki i kāu mau meaʻai.

ʻO nā papa kuhikuhi kikoʻī no kēia mau ʻāpana ʻelua i loaʻa i ka puke "The Sirtfood Diet", kahi a nā mea hana i ka papaʻai i kākau ai. Pono ʻoe e kūʻai iā ia e hāhai i ka papaʻai.

Piha nā meaʻai i ka sirtfoods akā hoʻopili pū me nā mea hoʻohui ʻē aʻe ma mua o nā "sirtfood 20 kiʻekiʻe wale nō."

ʻO ka hapa nui o nā meaʻai a maʻalahi hoʻi e loaʻa.

Eia nō naʻe, ʻekolu o nā mea kau inoa e pono ai no kēia mau ʻano ʻelua - matcha green tea powder, lovage, and buckwheat - mea pipiʻi a paʻakikī paha e loaʻa.

ʻO kahi ʻāpana nui o ka papaʻai kona wai ʻōmaʻomaʻo, kahi āu e pono ai e hana iā ʻoe iho ma waena o hoʻokahi a ʻekolu mau manawa i kēlā me kēia lā.

E pono ʻoe i kahi juicer (ʻaʻole holo ka blender) a me kahi pālākiʻu kīhini, no ka mea, helu ʻia nā mea hoʻohui e ke kaupaona. Aia ma lalo ka papa kuhikuhi:

ʻO ka wai ʻōmaʻomaʻo Sirtfood

• 75 gram (2.5 auneke) kale
• 30 gram (1 auneke) arugula (rocket)
• 5 gram pāhiri
• Nā lāʻau celery 2
• 1 knm (0.5 iniha) ginger
• ʻāpelu ʻōmaʻomaʻo
• hapalua lemona
• hapalua puna ʻaina matcha tī ʻōmaʻomaʻo

ʻO ka wai i nā meaʻai āpau - koe wale no ka pauka kī ʻōmaʻomaʻo a me ka lemona - pū a ninini iā ​​lākou i loko o ke kīʻaha. E inu i ka lemon i ka lima, a laila e hoʻoulu i ka wai lemon a me ka pauka kī ʻōmaʻomaʻo i kāu wai.

ʻĀpana ʻekahi

ʻO ka pae mua he 7 mau lā a pili i ka palena ʻana o ka kalori a me ka wai momona ʻōmaʻomaʻo. Manaʻo ʻia e lele i-hoʻomaka i kāu lilo kaumaha a koi e kōkua iā ʻoe e lilo 7 paona (3.2 kg) i nā lā he 7.

I loko o nā lā 3 mua o ka pae ʻekahi, kaohi ʻia ka lawe ʻana o ka calorie i nā 1000 calories. Inu ʻoe i ʻekolu mau wai ʻōmaʻomaʻo i kēlā me kēia lā a me hoʻokahi pāʻina. I kēlā me kēia lā hiki iā ʻoe ke koho mai nā meaʻai i loko o ka puke, nā mea āpau e hoʻopili ai i nā sirtfoods ma ke ʻano he ʻāpana nui o ka papa ʻaina.

ʻO nā laʻana o ka meaʻai e pili ana i ka tofu miso-glazed, ka omelet sirtfood, a i ʻole ka pala i hoʻoulu ʻia me nā noodles buckwheat.

I nā lā 4-7 o ka pae ʻekahi, hoʻonui ʻia ka ʻai ʻana o ka calorie i 1,500. Hoʻopili kēia i ʻelua wai ʻōmaʻomaʻo i kēlā me kēia lā a me ʻelua mau meaʻai ʻono sirtfood-waiwai, hiki iā ʻoe ke koho mai ka puke.

ʻĀpana ʻelua

ʻO ka pae ʻelua mau no 2 mau pule. I kēia wā "mālama", pono ʻoe e hoʻomau i ka lilo mau o ka paona.

ʻAʻohe palena kalori kikoʻī no kēia pae. Ma kahi o, ʻai ʻoe i ʻekolu mau meaʻai piha i nā sirtfoods a me hoʻokahi wai ʻōmaʻomaʻo i kēlā me kēia lā. Eia hou, koho ʻia nā meaʻai mai nā meaʻai i hāʻawi ʻia i loko o ka puke.

Ma hope o ka papaʻai

Hiki paha iā ʻoe ke hana hou i kēia mau manawa ʻelua e like me ka makemake no ka hoʻoliʻiliʻi hou.

Eia nō naʻe, paipai ʻia ʻoe e hoʻomau i ka "sirtifying" i kāu papaʻai ma hope o ka pau ʻana o kēia mau ʻāpana e ka hoʻokomo pinepine ʻana i nā sirtfood i kāu mau meaʻai.

Aia kekahi ʻano o nā puke Sirtfood Diet i piha i nā meaʻai i waiwai ʻia i nā sirtfoods. Hiki iā ʻoe ke hoʻokomo pū i nā sirtfoods i kāu papaʻai ma ke ʻano he meaʻai māmā a i ʻole nā ​​ʻano hoʻomākaukau āu e hoʻohana ai.

Hoʻohui ʻia, paipai ʻia ʻoe e hoʻomau i ka inu ʻana i ka wai ʻōmaʻomaʻo i kēlā me kēia lā.

I kēia ala, lilo ka Sirtfood Diet i mea hoʻololi i ka nohona ma mua o ka papaʻai hoʻokahi manawa.

ʻO ka Sirtfood Diet he ʻelua mau hanana. ʻO ka pae i hala he 7 mau lā a hoʻohui i nā kaohi calorie a me nā wai ʻōmaʻomaʻo. ʻO ka pae ʻelua mau lōʻihi he 2 mau pule a hoʻokomo ʻia i ʻekolu mau meaʻai a me hoʻokahi wai.

ʻO nā Sirtfoods nā superfood hou?

ʻAʻohe mea hōʻole i ka maikaʻi o nā sirtfoods nāu. Piʻi pinepine lākou i nā meaʻai a piha i nā mea kanu olakino olakino.

Eia kekahi, ua pili nā noiʻi i nā meaʻai he nui i paipai ʻia ma ka Sirtfood Diet me nā pono olakino.

ʻO kahi laʻana, ʻo ka ʻai ʻana i nā kokoleka ʻeleʻele me ke kō koko kiʻekiʻe e hoʻoliʻiliʻi paha i ka maʻi o ka maʻi puʻuwai a kōkua i ka hakakā ʻana i ka mumū (,).

ʻO ka inu ʻana i ke kī ʻōmaʻomaʻo e hoʻoliʻiliʻi ai i ka maʻi o ka maʻi ahulau a me ka maʻi kō, a kōkua i ke hoʻohaʻahaʻa i ke kaomi ().

A he waiwai anti-inflammatory ka turmeric e loaʻa nā hopena maikaʻi ma ke kino i ka laulā a pale aku paha i nā maʻi kūpilikiʻi e pili ana i ka mumū ().

I ka ʻoiaʻiʻo, ʻo ka hapa nui o nā sirtfoods i hōʻike i nā pono olakino i nā kānaka.

Eia nō naʻe, nā hōʻike e pili ana i nā pono olakino o ka hoʻonui ʻana i nā pae protein o sirtuin ma mua. Eia naʻe, ua hōʻike ʻia ka noiʻi ʻana i nā holoholona a me nā laina pūnaewele i nā hopena hoihoi.

ʻO kahi laʻana, ua ʻike nā kānaka noiʻi i ka hoʻonui ʻia o nā pae o nā protein sirtuin e alakaʻi i ka lōʻihi o ke ola i ka hū, nā ilo, a me nāʻiole ().

A i ka wā o ka hoʻokēʻai ʻana a i ʻole ke kaohi calorie, haʻi nā protein sirtuin i ke kino e puhi i nā momona no ka ikehu a hoʻomaikaʻi i ka ʻike o ka insulin. Hoʻokahi o nā noi i nāʻiole i ʻike i ka hoʻonui ʻia o nā pae sirtuin i alakaʻi ʻia i ka pohō momona (,).

Hōʻike kekahi mau hōʻike e hana pū paha nā sirtuins i ka hōʻemi ʻana i ka mumū, ka pāpā ʻana i ka ulu ʻana o nā tumors, a me ka hoʻolohi ʻana i ka maʻi puʻuwai a me Alzheimer ().

ʻOiai nā noiʻi i nāʻiole a me nā laina pūnaewele kanaka i hōʻike i nā hopena maikaʻi, ʻaʻohe mau noiʻi kanaka e nānā ana i nā hopena o ka hoʻonui ʻana i nā pae sirtuin (,).

No laila, ʻo ka hoʻonui ʻana i nā pae protein o ka sirtuin i ke kino e alakaʻi i ka lōʻihi o ke ola a i ʻole ka haʻahaʻa o ka maʻi ʻaʻai i loko o nā kānaka.

Ke hoʻomaka nei ka noiʻi i kēia manawa no ka hoʻomohala ʻana i nā hui i kūpono i ka hoʻonui ʻana i nā pae sirtuin i ke kino. ʻO kēia ala, hiki i nā noiʻi kanaka ke hoʻomaka e nānā i nā hopena o sirtuins i ke olakino kanaka ().

A hiki i kēlā manawa, ʻaʻole hiki ke hoʻoholo i nā hopena o ka piʻi ʻana o nā pae sirtuin.

ʻO nā Sirtfood nā meaʻai olakino maʻamau. Eia nō naʻe, ʻike liʻiliʻi loa e pili ana i ka hopena o kēia mau meaʻai i nā pae sirtuin a me ke olakino kanaka.

He olakino a hoʻomau paha ia?

ʻAneʻane ʻo nā Sirtfoods āpau nā koho olakino a hopena paha i kekahi mau pono olakino ma muli o kā lākou antioxidant a i ʻole anti-inflammatory waiwai.

Eia nō naʻe, ʻaʻole hiki i ka ʻai ʻana i nā meaʻai olakino ke hiki ke hoʻokō i nā pono kino a pau o kou kino.

He palena palena ʻole ka Sirtfood Diet a hāʻawi ʻole i ka maikaʻi, ke olakino olakino kū hoʻokahi ma mua o nā ʻano papaʻai ʻē aʻe.

Eia kekahi, ʻaʻohe makemake ʻia ka ʻai ʻana i nā calories 1000 wale nō me ka mālama ʻole ʻia o kahi kauka. ʻOiai ka ʻai ʻana i 1,500 mau calorie i kēlā lā i kēia lā kaohi loa no nā poʻe he nui.

Pono ka papaʻai i ka inu ʻana a ʻekolu mau wai ʻōmaʻomaʻo i kēlā me kēia lā. ʻOiai hiki i ka wai momona ke kumu maikaʻi o nā wikamina a me nā minelala, he kumu kō lākou a ʻaʻohe i loko o kahi fiber olakino e hana nā huaʻai a me nā lauʻai holoʻokoʻa (13).

He aha hou aʻe, ʻo ka ʻū ʻana i ka wai ma loko o ka lā holoʻokoʻa kahi manaʻo maikaʻi ʻole no kāu kō kō a me kou mau niho ().

ʻAʻole e hōʻike ʻia, no ka mea, kau palena ʻia ka papaʻai i nā calorie a me nā koho meaʻai, ʻoi aku ka nui ma mua o ka hemahema o ka protein, nā wikamina, a me nā minelala, keu hoʻi i ka wā mua.

ʻO kahi laʻana, hāʻule ka nui o nā protein i koi ʻia i kēlā me kēia lā ma waena o 2- a me 6 1/2-auneke, a ua hoʻokumu ʻia ia i nā kumu he nui, e like me:

• inā he kāne a wahine paha ʻoe
• ʻehia ou mau makahiki?
• pehea kou ʻeleu

Ma muli o nā pae calorie haʻahaʻa a me nā koho ʻai palena palena, paʻakikī paha kēia papaʻai e pili i nā pule he 3 (15) holoʻokoʻa.

Hoʻohui i nā kumukūʻai mua kiʻekiʻe o ke kūʻai ʻana i kahi juicer, ka puke a me kekahi mau mea laha ʻole a pipiʻi hoʻi, a me nā kumukūʻai manawa no ka hoʻomākaukau ʻana i nā meaʻai a me nā wai kikoʻī, a lilo kēia papaʻai i mea kūpono ʻole a kūpono ʻole no nā poʻe he nui.

Paipai ka Sirtfood Diet i nā meaʻai olakino akā kaohi ʻia i nā calorie a me nā koho meaʻai. Pili pū ia i ka inu ʻana i ka wai momona he nui, ʻaʻole ia he ʻōlelo olakino maikaʻi.

Ka palekana a me nā hopena ʻaoʻao

ʻOiai ʻo ka pae mua o ka Sirtfood Diet he haʻahaʻa loa ia i nā calories a me nā pono ʻole o ke olakino, ʻaʻohe hopohopo palekana maoli no ka awelika, makua makua olakino e noʻonoʻo nei i ka lōʻihi o kaʻai

Akā no kekahi me ka maʻi diabetes, ka palena ʻana o ka calorie a me ka inu ʻana i ka wai momona no nā lā mua o ka papaʻai e hiki ai ke hoʻololi i nā loli weliweli i nā pae kō kō ().

Eia nō naʻe, hiki i kahi kanaka olakino ke ʻike i kekahi hopena - ka pōloli nui.

ʻO ka ʻai ʻana he 1,000-1,500 mau calorie wale nō i kēlā lā i kēia lā e waiho wale i kahi mea e pōloli ana, keu hoʻi inā ʻo ka nui o ka mea āu e ʻai nei he wai, kahi haʻahaʻa o ka fiber, kahi mea kōkua e kōkua ai iā ʻoe e piha ().

I ka wā ʻekahi, ʻike paha ʻoe i nā hopena ʻē aʻe e like me ka luhi, lightheadedness, a me ka huhū ma muli o ka palena o ka calorie.

No ka makua olakino ʻē aʻe, ʻaʻole hiki i nā hopena olakino koʻikoʻi ke ukali ʻia ka papaʻai no 3 mau pule wale nō.

Haahaa ka ʻai o ka Sirtfood Diet, a ʻaʻohe kaulike kaulike o ka pae. E waiho paha iā ʻoe i ka pōloli, akā ʻaʻole makaʻu ia no ka poʻe mākua olakino awelika.

Ke laina lalo

ʻO ka Sirtfood Diet piha i nā meaʻai olakino akā ʻaʻole nā ​​papaʻai olakino olakino.

ʻAʻole e hōʻike ʻia, hoʻokumu ʻia kāna kumumanaʻo a me nā koi olakino ma nā extrapolations nui mai nā hōʻike ʻepekema mua.

ʻOiai ʻo ka hoʻohui ʻana i kahi sirtfoods i kāu papaʻai ʻaʻole ia he manaʻo maikaʻi ʻole a hāʻawi paha i kekahi mau pono olakino, ʻo ka papaʻai ponoi e like me kahi ʻano ʻē aʻe.

Mālama iā ʻoe iho i ke kālā a lele i ka hana ʻana i ke olakino, nā loliʻai lōʻihi lōʻihi ma kahi.