ʻO kaʻai Slow-Carb Diet: He loiloi a me kahi alakaʻi
Anter
- He aha ka papaʻai Slow-Carb?
- Nā Rula o ka Diet Slow-Carb
- Rula # 1: Hōʻalo i nā Karbohidrat "Keʻokeʻo"
- Rula # 2: ʻAi i nā meaʻai like like ʻole
- Rula # 3: Mai inu i nā pākuʻi
- Rula # 4: Mai ʻai i ka hua
- Rula # 5: Lawe i hoʻokahi lā i kēlā me kēia pule
- He aha nā meaʻai e hiki ai iā ʻoe ke ʻai?
- He aha nā meaʻai e pono ai ʻoe e hōʻalo?
- 1. Nā huaʻai
- 2. Hale waiū
- 3. Nā Mea ʻai i moʻa
- ʻO ka lā hoʻopunipuni
- Kākoʻo Kākoʻo
- Policosanol
- ʻAkika Alpha-Lipoic
- ʻO Flavanols Kāmaʻomaʻo
- Kāʻili ʻo Garlic
- Nā ʻōlelo aʻoaʻo
- Ma nā ʻAi E ʻAi ʻia
- Ma nā ʻAi ʻAʻole ʻAe ʻia
- He mau meaʻai kūikawā
- ʻ Tipslelo aʻoaʻo ma ka ʻai ʻana
- Nā Manaʻo Ola
- Nā Pōmaikaʻi o ka Diet
- Nā Downsides o ka Slow-Carb Diet
- Nā ʻAina Laʻana
- Pono ʻoe e hoʻāʻo i ka papaʻai Slow-Carb?
ʻO ka papaʻai lohi-kalapona i hoʻokumu ʻia i ka makahiki 2010 e Timothy Ferriss, ka mea kākau o ka puke Ke Kino 4-Hora.
Wahi a Ferriss he mea maikaʻi ia no ka pohō wikiwiki a hōʻike iā ia he hiki ke lilo i ka momona o ke kino e ka optimizing i kekahi o kēia mau mea ʻekolu: kaʻai, hoʻoikaika kino a i kāu regimen hoʻohui.
E like me ka papaʻai ketogenic, hoʻokumu ʻia ka papa lohi-carb i kahi hana haʻahaʻa o nā haʻuki.
Hoʻokumu ʻia ke kumumanaʻo ma nā lula kumu ʻelima e kuhikuhi i ke kumu o ka papaʻai. Ma ka laulaha, pili ia i ka ʻai ʻana i ka papa inoa o nā meaʻai no nā lā ʻeono, me hoʻokahi lā manuahi i hoʻokahi manawa i ka pule.
Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka papa lohi-carb.
He aha ka papaʻai Slow-Carb?
Hoʻokumu ʻia ka papa ʻaina lohi-kalapona i nā lula ʻelima, a ka mea kākau i ʻōlelo ai he maʻalahi ke ukali.
Kūkulu ʻia ka maʻalahi o kēia papaʻai ma luna o ke kumu lāʻau palena iki (MED). Ua wehewehe ʻia kēia manaʻo ma ke ʻano he “mahele liʻiliʻi loa e hoʻopuka i ka hopena i makemake ʻia.”
I nā huaʻōlelo ʻē aʻe, e pili ana i ka loaʻa ʻana o nā hopena kiʻekiʻe ma o ka hana ʻana i ka palena iki o ka hana. No laila, kuhi kēia papaʻai i ka ukali ʻana i nā lula he nui e hoʻohiki e kōkua i ke kino e hoʻonui i kona hiki ke puhi i ka momona a lilo ka kaumaha.
ʻOiai e ukali nei i ka papaʻai, hiki iā ʻoe ke ʻai wale i kahi papa inoa o nā meaʻai i ʻae ʻia no ʻeono mau lā. A laila, hoʻokahi ou lā i kēlā me kēia pule ke hiki iā ʻoe ke ʻai i nā mea āu e makemake ai.
I nā lā o ka papaʻai, pono ʻoe e kaupalena iā ʻoe iho i nā pāʻina ʻehā i kēlā me kēia lā a pale i ka ʻai ʻana i nā carbs refined, nā huaʻai a i ʻole nā mea inu kiʻekiʻe-calorie.
Hoʻohui wale ka papa lohi-carb i nā hui meaʻai ʻelima: protein protein o nā holoholona, nā mea kanu, nā legume, nā momona a me nā mea ʻala. Loaʻa i kēlā me kēia pāʻina ka mea āu e makemake ai i nā pūʻulu meaʻai ʻekolu, a me nā mea liʻiliʻi o nā mea hope ʻelua.
Hoʻohui ʻia, hōʻike ka papahana i ka lawe ʻana i nā mea hoʻopiha papaʻai e kōkua i ka hoʻomaikaʻi ʻana i ke kaʻina hana pohō. Eia naʻe, ʻaʻole ia he koi.
E like me ka papaʻai ketogenic, ʻo ka papaʻai haʻahaʻa-carb e like me ke kumu o ka ʻai ʻana i ka protein a me nā carbs liʻiliʻi hiki ke kōkua i ka pohō kaumaha ma ka hoʻonui ʻana i ka haki o ka momona no ka ikehu, hoʻonui i nā manaʻo piha a hoʻoliʻiliʻi i nā hale kūʻai momona (, ).
Hōʻuluʻulu Manaʻo Hāʻawi ka papaʻai lohi-carb iā ʻoe e ʻai e like me kou makemake i nā meaʻai i ʻae ʻia no nā lā ʻeono o ka pule, ʻehā mau meaʻai i ka lā. No hoʻokahi lā o ka pule, noa ʻoe e ʻai i nā mea āu e makemake ai. Ke koi nei kēia papaʻai e kōkua i ka pohō kaumaha ma o ka hoʻonui ʻana i ka haki ʻana o nā momona a me ka hoʻoulu ʻana i nā manaʻo o ka piha.Nā Rula o ka Diet Slow-Carb
Hoʻokumu ʻia ka papaʻai lohi-kalapona i nā lula pololei ʻelima.
Rula # 1: Hōʻalo i nā Karbohidrat "Keʻokeʻo"
Koi ʻia kēia papaʻai i ka hōʻalo ʻana i nā waiʻohina "keʻokeʻo".
Hoʻopili kēia i nā ʻano huʻuhū āpau āpau i hana ʻia mai ka palaoa i hoʻomaʻemaʻe ʻia, e like me ka pasta, ka berena, a me nā sereala.
Inā ʻoe e ʻimi ana e hoʻonui i ka ikaika, ʻae ʻia ʻoe e hoʻopau i kēia mau meaʻai i loko o 30 mau minuke o ka hoʻopau ʻana i kahi hoʻolālā hoʻoikaika kūpaʻa. Eia nō naʻe, inā makemake ʻoe e lilo i ka paona, pono ʻoe e hōʻalo i kēia mau meaʻai i nā lā papaʻai.
Rula # 2: ʻAi i nā meaʻai like like ʻole
Hōʻike ka mea nāna i hana i kēia papaʻai ʻoiai aia he mau kaukani mau meaʻai i loaʻa, aia wale nō kahi mau lima o nā meaʻai e hoʻonāukiuki ʻole ai iā ʻoe.
ʻO ka manaʻo e kāwili a kūlike i nā meaʻai i ʻae ʻia mai kēlā me kēia hui meaʻai e kūkulu i nā meaʻai a hana hou i kēia mau meaʻai i kēlā me kēia lā.
Rula # 3: Mai inu i nā pākuʻi
Paipai kēia papaʻai i ka inu ʻana i ka wai i loko o ka lā holoʻokoʻa. ʻO nā mea inu ʻē aʻe i manaʻo ʻia e laʻa me ke kī ʻole kope, kope a i ʻole nā mea inu inu ʻona ʻē aʻe.
ʻO ke kumu o kēia lula ka hāʻawi wai ʻole ʻana o nā mea inu i ka waiwai kūpono ʻole. No laila, hōʻike ka papaʻai e loaʻa wale ʻoe i kāu mau calorie mai nā meaʻai momona, ʻaʻole nā mea inu.
Rula # 4: Mai ʻai i ka hua
ʻOiai nā ʻenehana i ʻenehana ʻāpana o ka papaʻai kaulike, hōʻike ka papaʻai lohi-carb i ke kōkua ʻole o nā hua ke hoʻāʻo nei ʻoe e lilo i ka paona.
Hoʻokumu ʻia kēia manaʻo i ka ʻoiaʻiʻo o ka fructose, ke kō i nā huaʻai, hiki ke hoʻopaneʻe i ke kaʻina hana kaumaha ma o ka hoʻonui ʻana i nā pae momona o ke koko a me ka hōʻemi ʻana i ka hiki i ka momona momona.
Rula # 5: Lawe i hoʻokahi lā i kēlā me kēia pule
ʻAe ka papaʻai lohi-carb iā ʻoe e koho i hoʻokahi lā i kēlā me kēia pule ke hiki iā ʻoe ke ʻai i nā mea āu e makemake ai.
I kēia lā, ʻaʻole pono ʻoe e hāhai i kekahi o nā lula ʻē aʻe. E like me ia, ʻo kēia lā ʻai-i kēlā me kēia lā ka mea e komo ai i nā meaʻai a me nā mea inu āu e makemake ai me ka makaʻu ʻole o ka hoʻihoʻi ʻana i ke kaumaha.
Hōʻuluʻulu Manaʻo Hoʻokumu ʻia ka papa ʻaina lohi-kalapona i nā lula maʻamau ʻelima: pale i nā carbs "keʻokeʻo", hana hou i nā pāʻina like, mai inu i nā calories, mai ʻai i nā hua a lawe i hoʻokahi lā i ka pule.He aha nā meaʻai e hiki ai iā ʻoe ke ʻai?
Hoʻokumu ʻia kēia papaʻai i nā hui meaʻai ʻelima: protein, legume, lau ʻai, momona a me nā mea ʻala.
Ma loko o kēlā mau pūʻulu, hōʻike wale ka papaʻai i kekahi mau meaʻai i ʻae ʻia. Wahi a ka mea hana i ka papaʻai, ʻo ka nui o nā koho āu e koho ai, ʻo ka ʻoi aku paha kāu e haʻalele i ka papaʻai a haʻalele paha.
Ma lalo ka papa inoa o nā meaʻai i ʻae ʻia i ka papaʻai lohi-carb:
Pūmua
- Nā hua keʻokeʻo me nā hua manu he 1-2
- ʻO ka umauma moa a ʻūhā paha
- Pipi, ʻoi aku ka maikaʻi i ka hānai hānai
- Iʻa
- ʻO ka puaʻa
- Lactose-manuahi, ʻaʻohe pālua ʻia ʻo ka pauka protein whey
Legume
- Lētēlē
- Nā pīni ʻeleʻele
- Nā pīni pinto
- ʻO nā piʻa ʻulaʻula
- Kāpena
Nā mea kanu
- Mīkini
- ʻO nā mea kanu Cruciferous e like me broccoli, Brussels sprouts, cauliflower a me kale
- ʻO Sauerkraut a me kimchi
- ʻO Asparagus
- Piʻi
- Nā pīni ʻōmaʻomaʻo
Nā momona
- Pata
- ʻO kaʻaila Olive no ka kuke ʻana i ka wela haʻahaʻa
- ʻO kaʻaila aila a i ʻole macadamia no ka kuke wela wela kiʻekiʻe
- ʻO nā huaʻano e like me nā ʻalemona
- ʻO Ghee
- ʻO Creamer - manuahi waiū a he 1-2 mau teaspoon wale nō (5-10 ml) i kēlā me kēia lā
Nā mea ʻala
- Paakai
- Pā paʻakai
- Pā paʻakai keʻokeʻo keʻokeʻo
- ʻO nā mea kanu
He aha nā meaʻai e pono ai ʻoe e hōʻalo?
Hōʻike ka papaʻai lohi-carb i kekahi mau meaʻai e ʻai ʻoe i ka nui a pinepine i kou makemake. Eia nō naʻe, hōʻike ʻia kekahi mau mea ʻai e hōʻalo ai i ke kaʻina hana kaumaha a mau loa ma hope.
Ma lalo iho nei kekahi o nā meaʻai a kēia papaʻai e paipai ai iā ʻoe e haʻalele i ka ʻai ʻana:
1. Nā huaʻai
E like me ka lula helu ʻehā mau mokuʻāina, ʻaʻole ʻae ʻia nā huaʻai i ka papa lohi.
Loaʻa nā hua i ka fructose, kahi kō maʻalahi e hiki ke hoʻonui i nā kiʻekiʻe momona o ke koko, e like me ka papa lohi-carb.
Hoʻohui ʻia, hōʻike ka papaʻai hiki i ka fructose ke hoʻomaikaʻi i ka lawe ʻana o ka hao i nā kānaka a hoʻemi i nā pae o nā minelala ʻē aʻe e like me ke keleawe.
No laila, paipai ka papaʻai iā ʻoe e hōʻole i ka ʻai ʻana i nā hua a inu paha i ka wai huaʻai i nā lā papaʻai. Eia nō naʻe, hiki iā ʻoe ke hoʻopau iā lākou ma ka lā cheat.
2. Hale waiū
ʻAʻole koi ʻia ka waiū waiū ma ka papa lohi.
Hōʻike kēia papaʻai ʻoiai ʻo nā huahana waiū he helu glycemic haʻahaʻa, hoʻonāukiuki lākou i kāu pae o ka insulin, a he mea ia e hōʻino ai i ka pohō kaumaha.
Wahi a ka papaʻai, ʻo ka spike i ka insulin i hoʻokumu ʻia e ka waiū waiū e like ia me ka berena keʻokeʻo. No kēia kumu, ʻōlelo ka papa hana ʻoi aku ka maikaʻi o ka hōʻalo ʻana i ka waiū i nā lā papaʻai.
Eia nō naʻe, ʻae ʻia ka tīhi ma ka papaʻai lohi-carb. Ua koi ka mea kākau o ka papaʻai he nui nā kiʻekiʻe o ka protein casein a me nā pae lactose haʻahaʻa ma mua o nā huahana waiū ʻē aʻe.
3. Nā Mea ʻai i moʻa
ʻAʻole ʻae kaʻai lohi-carb i nā meaʻai palai e ʻai ʻia i nā lā papaʻai.
Hoʻomoʻa ʻia nā meaʻai i kālua ʻia i kekahi manawa me nā palaoa palaoa, ʻaʻole i ʻae ʻia i ka papaʻai. Eia kekahi, ʻo nā meaʻai palai i kiʻekiʻe i nā calories a haʻahaʻa pinepine i ka waiwai nutritional.
Hōʻuluʻulu Manaʻo ʻAʻole ʻae kaʻai lohi-carb i nā huaʻai, ka waiū a i ʻole nā meaʻai palai i nā lā papaʻai. Eia nō naʻe, hiki iā ʻoe ke loaʻa i kēia mau meaʻai i nā lā manuahi a i ʻole "cheat".ʻO ka lā hoʻopunipuni
Ma ka papaʻai lohi-kalapona, ʻo ka "lā hoʻopunipuni" ka mea e hoʻomāmā ai i ke koʻikoʻi noʻonoʻo e hele pinepine mai me kaʻai ʻana.
Hoʻohui ʻia, ʻo ka manaʻo e neʻe ana mai kahi hoʻolālā koʻikoʻi no kahi lā, kahi e hiki ai iā ʻoe ke ʻai e like me kou makemake i nā meaʻai, hiki ke pale i kāu helu metabolic mai ka lohi. He hopena ʻē aʻe kēia i hiki ke hopena i ka palena ʻana o ka caloric hoʻolōʻihi ʻia.
I kēia lā, ʻaʻole pono ʻoe e helu i nā calorie a hopohopo paha e pili ana i nā mea āu e ʻai ai, me nā mea inu ʻona.
ʻO ka mea hoihoi, aia he hōʻike e hiki i nā lā hoʻopunipuni a i ʻole nā "refeeds" ke hoʻopōmaikaʻi i ka pohō kaumaha.
ʻO kahi "refeed" e pili ana i kahi manawa pōkole i ʻoi aku ke kiʻekiʻe o ka caloric ma mua o ka maʻamau ().
Hōʻike kekahi mau hōʻike e hiki i nā refe ke hoʻoulu i ka nui o ka metabolic a hoʻonui i nā kiʻekiʻe o ke koko o ka leptin hormone, kahi e hōʻemi ai i ka pōloli (,).
He aha hou aʻe, me he mea lā ʻo ka ʻai ʻana i nā carbs hou aʻe i ka wā o nā refeeds hiki ke hoʻonui hou i nā pae leptin (,).
I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi e hiki i kahi lā ʻekolu o ka hānai ʻana i ka wahie hiki ke hoʻonui i nā leptin e 28% a me nā lilo ikehu e 7% ()
Hoʻohana ʻia ka lā cheat carb lohi-pōpō no kona pono pono kīnā, a me ka hopena i nā loli hormonal i hiki ke hoʻomau i ka paipai i ka pohō kaumaha.
Hōʻuluʻulu Manaʻo ʻAe ka papaʻai lohi-carb i hoʻokahi lā i kēlā me kēia pule kahi e hiki ai iā ʻoe ke ʻai e like me kou makemake i nā meaʻai. Hoʻokumu ʻia kēia i ka ʻoiaʻiʻo hiki i nā refeeds ke kōkua i ka hoʻonui ʻana i nā leptin concentrations a me ka metabolic rate.Kākoʻo Kākoʻo
Hōʻike ka papaʻai lohi-carb i kāna poʻe ukali e lawe i kekahi mau mea hoʻopihapihaʻai.
Hāʻawi ʻia kēia papaʻai i kumu e lilo ai ka nui o ka wai, pono ʻoe e hoʻopiha i nā electrolytes i nalowale me nā mea kōkua aʻe:
- Pālima: 99-mg papa me kēlā me kēia pāʻina
- Makanekiuma: 400 mg i kēlā me kēia lā, me 500 mg ma mua o ka hiamoe e hoʻomaikaʻi ai i ka hiamoe
- Kalipuna: 1,000 mg i kēlā me kēia lā
Hōʻike ka papaʻai lohi-carb i ʻehā mau mea hoʻohui i hiki ke kōkua i ke kaʻina hana kaumaha.
- Policosanol: 20-25 mg
- ʻAla Alpha-lipoic: 100-300 mg
- ʻO Flavanols kī ʻōmaʻomaʻo (decaffeinated): Pono e loaʻa ma kahi o 325 mg o epigallocatechin gallate (EGCG)
- Kālika Garlic: Ma ka liʻiliʻi 200 mg
Paipai ʻia kēia papa hana lawe i ʻeono lā o ka pule, me hoʻokahi pule ma kēlā me kēia ʻelua mahina.
Penei ke ʻano o ka papa hana dosing i kēia lā:
- Ma mua o ka ʻaina kakahiaka: ʻO Alpha-lipoic acid, flavanols kī ʻōmaʻomaʻo a me nā kālika kāwili
- Ma mua o ka ʻaina awakea: ʻO Alpha-lipoic acid, flavanols kī ʻōmaʻomaʻo a me nā hua kālika
- Ma mua o ka ʻaina ahiahi: ʻO Alpha-lipoic acid, flavanols kī ʻōmaʻomaʻo a me nā kālika kāwili
- Ma mua o ka hiamoe: ʻO Policosanol, alpha-lipoic acid a me nā hua kālika
Ma lalo kahi wehewehe pōkole o ke kumu e kōkua ai paha kēia mau mea hoʻopihapiha ma hope o kēia papaʻai.
Policosanol
ʻO Policosanol kahi unuhi waiʻona o nā mea kanu kanu i loaʻa mai ke kō, ka beeswax, nā hua a me nā meaʻai ʻē aʻe ().
Ua hōʻike ʻia kēia kumukanawai e hoʻonui loa i nā kiʻekiʻe o ka "maikaʻi" HDL kolesterol a me ka huina kolesterol. Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi hiki i ka polosanosanol ke kōkua i ka hōʻemi ʻana i nā pae o ka LDL kolokolo "ʻino" ma kahi o 23% ().
Ua hōʻike ʻia ʻo Policosanol e palekana a hoʻomanawanui maikaʻi ʻia e nā mea hoʻopaʻa haʻawina ().
ʻAkika Alpha-Lipoic
Hōʻike ʻia ka alpha-lipoic acid (ALA) i mea he antioxidant ikaika pono no ka pohō kaumaha (,).
Hōʻike ka papaʻai lohi-carb i ke kōkua ʻana o ALA i ka pohō kaumaha ma o ka hoʻonui ʻana i ka omo ʻana o nā huʻohuhu i loko o nā mākala a me ke ake, no ka mea hiki ke hoʻolilo ʻia i momona.
I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi ua hala he 360 mau poʻe nui loa ka nui o ke kaumaha o ke kino ma hope o ka lawe ʻana i 1,200-1,800 mg o ALA i kēlā me kēia lā no 20 mau pule ().
ʻO Flavanols Kāmaʻomaʻo
ʻO Epigallocatechin gallate (EGCG) ka mea nui loa a me nā mea nui i loaʻa i loko o ka tī ʻōmaʻomaʻo.
Ua hōʻike ʻia ʻo EGCG e kōkua i ka hōʻemi kino ma o ka hoʻonui ʻana i ka hiki i ke kino e puhi i nā calories ma ka hoʻonui ʻana i ka thermogenesis (,).
Hoʻohana nā mākala iwi i ka glucose no ka ikehu, a ʻike ʻia ʻo EGCG e hoʻonui i kēia kaʻina hana. Ua hōʻike ʻia ʻo EGCG e hoʻonui i ka nui o nā molukū lawe 4 (GLUT-4) i nā hunaola, e lawe mai i ka glucose iā lākou ().
Eia kekahi, ua hōʻike ʻia ʻo EGCG i ka make ʻana o nā momona momona, e kōkua ana me ka pohō kaumaha ().
Kāʻili ʻo Garlic
Loaʻa i kā Garlic extract nā ʻāpana ʻelua e pili ana i nā pono olakino: allicin a me s-allyl cysteine (SAC). ʻOi aku ka paʻa o ka SAC a ʻoi aku ka maikaʻi o ke komo o ke kino ma mua o ka allicin (,,).
Hōʻike ʻia ʻo Garlic extract i kahi antioxidant ikaika i kūpono i ka hōʻemi ʻana i ka kolesterol a me nā pae kō kō (().
Hōʻike pū ka papaʻai lohi-kalapona i ke kōkua ʻana o ka kālika kiki i ka wā o ka papahana e hōʻalo i ka loaʻa hou ʻana o ka momona.
ʻO ka ʻoiaʻiʻo, hōʻike ʻia ka noiʻi i ka hua kālika, kikoʻī i ke kālika ʻelemakule, hiki ke kōkua i ka hōʻemi ʻana i ke kaupaona a pale i ka hoʻonui ʻana o ka momona o ke kino ke hoʻohui ʻia me kahi regimen hoʻoikaika he 12 mau pule.
Hōʻuluʻulu Manaʻo Paipai ka papaʻai lohi-kalapona i ka hoʻopiha hou ʻana i nā electrolytes me ka calcium, ka magnesium a me ka pāhare potassium. Hōʻike pū kekahi ia me ka hoʻohana ʻana i ka policosanol, flavanols kī ʻōmaʻomaʻo, kālika kālika a me ka waikawa alpha-lipoic.Nā ʻōlelo aʻoaʻo
Ma loko holoʻokoʻa Ke Kino 4-Hora puke, hāʻawi ʻo Ferriss i kekahi mau ʻōlelo aʻoaʻo e hiki ke kōkua i ka hoʻonui i nā manawa o ka hoʻopili ʻana i ka hoʻolālā i ka wā lōʻihi a me ka ʻike ʻana i nā hopena.
Hāʻawi ia i kekahi mau hopena i nā pilikia maʻamau a me nā nīnau āu e loaʻa ai ma ke ala.
Ma nā ʻAi E ʻAi ʻia
- E ʻai i kāu mea ʻai: Hoʻopiha me nā mea ʻai i ʻae ʻia e like me ka milo, broccoli a me asparagus.
- E ʻai i nā momona momona: Paipai ka papaʻai i ka hoʻonui ʻana i ka momona i kāu papaʻai e ka ʻai ʻana i nā momona momona. Hiki i kēia ke kōkua i ka pale ʻana i ka piʻi o ke kō kō.
- ʻOi ka huina o nā papaʻai palu e pono ai: ʻOiai ʻaʻole e koi ʻia nā mea inu kiʻekiʻe-calorie, hiki i ka papaʻai ke inu iā ʻoe ma mua o 16 auneke (450 ml) o ka sodaʻai i kēlā me kēia lā.
- Maikaʻi ka waina ʻulaʻula: ʻAe ka papaʻai iā ʻoe e inu a ʻelua mau aniani o ka waina ʻulaʻula i kēlā me kēia lā i nā lā papaʻai, ʻoi aku ka maikaʻi o nā ʻano maloʻo.
- E inu i ka mea āu e makemake ai i ka lā cheat: Hiki paha iā ʻoe ke inu i kēlā me kēia ʻano a me ka nui o nā mea inu ʻona i kou lā hoʻopunipuni.
- ʻOi nā meaʻai paʻahau a i ʻole kēpau: ʻAe ʻia nā meaʻai i mālama ʻia me ka hoʻohana ʻana i nā ʻano hana like ʻole.
- ʻAʻole koi ʻia ka ʻiʻo: Inā ʻoe ovo-lacto mea ʻai, hiki iā ʻoe ke hahai i ka papaʻai. ʻOiai ʻoi aku ka nui o ka ʻiʻo, ʻaʻole ia e koi ʻia.
Ma nā ʻAi ʻAʻole ʻAe ʻia
- ʻAʻohe hua i ʻae ʻia, koe wale no nā ʻōmato a me nā avocados: ʻAʻole ʻoi aku ka nui o ka ʻai Avocado ma mua o 1 cup (150 gram) a i ʻole hoʻokahi ʻai i kēlā me kēia lā.
- ʻAʻole pono nā meaʻai māmā: Inā ʻoe e ʻai nui i nā ʻāpana ma nā papaʻai he ʻehā o ka papaʻai i kēlā me kēia lā, ʻaʻole pono ʻoe e pōloli i nā meaʻai māmā. Eia nō naʻe, inā pōloli ʻoe a pono ʻoe i kahi meaʻai māmā, e loaʻa i kahi pāʻina liʻiliʻi me nā protein wale nō, a i ʻole protein a me nā mea kanu.
- ʻAʻole ʻae ʻia ka waiū: Eia nō naʻe, ʻokoʻa ka tī
He mau meaʻai kūikawā
- E hoʻāʻo i ka ʻalemona a i ʻole ka pīni pīni ma mua o ka hiamoe. Inā pōloli ʻoe ma mua o ka hiamoe, hiki iā ʻoe ke ʻai i 1-2 punetēpu (15-30 ml) o ka waiū almond a i ʻole ka wai pīpaka. E hoʻāʻo e koho i nā huahana i loaʻa nā ʻalemona a i ʻole nā peanuts e like me kā lākou mea pono wale nō, me ka ʻole o nā mea hoʻohui.
- E hoʻāʻo i ka wai lemi hou i ʻānai ʻia ma mua o ka ʻai ʻana: Hiki i kēia ke kōkua i ka hoʻohaʻahaʻa i kāu pae kō kō. Hōʻalo i ka hoʻohana ʻana i ka wai lemon a kūʻai ʻia i loko o ka hale kūʻai, ka mea i hoʻohui i nā kō a me nā mea mālama.
- E hoʻohana i ka kinamona: Ke hoʻohana nei i ka kinamona, kikoʻī loa i ka kinamona Saigon, i ka wā o ka pāʻina hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu pae kō kō ma hope o kāu ʻai ʻana.
- Hiki i nā pīni ke hoʻonāukiuki i ka ʻōpū e like me ka gas: I mea e hōʻalo ai i kēia, hōʻike ka papaʻai i ka ninini ʻana i ka wai āpau mai nā pīni kēna. Inā koho ʻoe e hoʻohana i nā pi maloʻo, pono ʻoe e pulu iā lākou i ka wai i ka pō ma mua o ka kuke ʻana iā lākou.
ʻ Tipslelo aʻoaʻo ma ka ʻai ʻana
- He mea nui ka manawa ʻai: Wahi a ka papaʻai kalepona-lohi, pono e hoʻopau ʻia ka ʻaina kakahiaka i loko o hoʻokahi hola o ke ala ʻana. Ma hope o ka ʻaina kakahiaka, pono e hoʻokaʻawale i nā pāʻina ma kahi o ʻehā mau hola ke kaʻawale. Eia nō naʻe, pili kēia i kāu papa hana hiamoe.
- Ka palena o nā meaʻai calorie-momona hiki iā ʻoe ke ʻai nui: ʻOiai ʻae ʻia nā meaʻai e like me nā nati, nā kīpoki nut a me nā hummus i ka papaʻai lohi-kalapona, makemake ka poʻe e ʻai nui iā lākou, me ka hoʻohui ʻana i nā calorie kūpono ʻole. No laila, pono lākou e kaupalena ʻia e like me ka hiki.
- E loaʻa ka protein i kēlā me kēia pāʻina. Paipai ʻia e ʻai ma ka liʻiliʻi he 20 mau kolamu o ka protein i kēlā me kēia pāʻina a me 30 gram o ka protein no ka ʻaina kakahiaka.
- E ʻai i ka ʻaina kakahiaka i piha i ka protein, a hiki i ka lā hoʻopunipuni: ʻOiai ʻae ʻia ʻoe e ʻai i nā mea āu e makemake ai i kāu lā cheat, ua ʻōlelo ʻia e ʻai mau ʻoe i 30 mau kolamu o ka protein no ka ʻaina kakahiaka.
- E lawe i kou manawa ma ka papa ʻaina: Hōʻike ka papaʻai i ka ʻai lohi a lawe ma ka liʻiliʻi he 30 mau minuke e hoʻopau i kāu mau meaʻai. E kōkua pū kēia i ka hōʻemi ʻana i kāu pane glycemic i ka meaʻai āu e ʻai ai.
- ʻAi a ʻike ʻoe piha: Mai helu i nā calories. Ma kahi o, ʻai a māʻona ʻoe.
- Hoʻololi i nā mea ʻai no nā carbs hale ʻaina: ʻAi mau i nā mea kanu a me nā pīni ma kahi o nā kālika e like me ka laiki a me ka pasta ke ʻai nei ʻoe i waho.
Nā Manaʻo Ola
- E maʻalahi i ka wā e holo wikiwiki ana ʻoe: ʻO nā meaʻai maʻamau e like me nā hua manu, nā tuna kēna, nā mea ʻai paʻahau a me nā pīni kēpau maʻalahi e lilo i nā meaʻai wikiwiki.
- E hoʻomākaukau no ka huakaʻi: Hiki iā ʻoe ke lālau i kekahi mau mea ʻai e like me ka tuna i loko o nā ʻeke, nā nati a i ʻole ka protein pauka me ka wai. Eia hou, e hoʻāʻo e maʻalahi. Eia nō naʻe, inā ʻaʻole loaʻa nā meaʻai i ʻae ʻia, ua ʻōlelo ke kumumanaʻo ʻoi aku ka maikaʻi o ke koho ʻana i ka pōloli ma ke kūapo ʻana mai ka papaʻai.
- Mai hoʻoikaika nui: Heʻoiaʻiʻo ua hoʻopili ʻia ka hoʻoikaika kino kino i ka pohō kaumaha. Eia nō naʻe, hōʻike kēia papaʻai inā ʻoe e ʻai i nā meaʻai kūpono, pono wale ʻoe e hana ma kahi o ʻelua a ʻekolu mau manawa o ka pule no 30 mau minuke.
- Hoʻomaka liʻiliʻi: Inā huhū ʻoe i ka nui o ka papaʻai a me ke ʻano o ka nohona i ka manawa hoʻokahi, e hoʻomaka i ka liʻiliʻi. ʻO kahi laʻana, hana i ka ʻai ʻana i kahi ʻaina kakahiaka momona-protein i loko o 30 mau minuke ma hope o ke ala ʻana. Hiki iā ʻoe ke kūkulu mālie i nā lula i loko o kāu papa hana ke ʻoluʻolu ʻoe.
Nā Pōmaikaʻi o ka Diet
Maʻalahi hiki ke hahai i ka papa ʻaina lohi-kalapona, no ka mea pili wale ia i kekahi mau meaʻai a aia he ʻelima mau lula maʻamau e ukali ai.
ʻOi aku ka poʻe kākoʻo i ka papaʻai i ka pale ʻana i nā meaʻai e hāpai i ka mālama ʻana i ka momona kahi ala kūpono e puhi wikiwiki ai i ka momona.
Hoʻopili pū ka papaʻai i kekahi mau ʻano hana e kōkua i ka hoʻonui ʻana i kāu helu metabolic a me ka hiki i ke ahi momona. ʻO kahi laʻana, paipai ka papaʻai i ka ʻai ʻana i kahi ʻaina kakahiaka momona-protein i loko o hoʻokahi hola o ke ala ʻana.
Hōʻike kekahi mau hōʻike e hiki i ka ʻai ʻana i ka ʻaina kakahiaka protein-momona ke kōkua me ka pohō kaumaha ma o ka pale ʻana i ka mālama ʻana i ka momona, e hoʻonui ana i nā manaʻo o ka piha a hoʻoliʻiliʻi i ka lawe ʻana o ka calorie i ka lā holoʻokoʻa. Hiki iā ia ke kōkua i ka paipai ʻana i nā pae kō kō i loko o ka poʻe me ka maʻi diabetes type 2, ().
ʻO ka papaʻai lohi-kalapona e like me kaʻai ketogenic no ka mea koi ia i ka hoʻohaʻahaʻa carbohydrate haʻahaʻa a hoʻonui i ka protein. Koikoi kēia mau papaʻai i ke kino e hoʻopili i ka hoʻohana ʻana i ka momona ma ke ʻano he kumu mua o ka ikehu, no laila ke kōkua nei me ka pohō momona (,).
Eia kekahi, ua hōʻike ʻia nā papaʻai protein kiʻekiʻe e hoʻonui i ka lilo o ka ikehu, mālama i ka nui o ka kino a pale i ke kaumaha e loaʻa hou (,).
Eia kekahi, me he mea lā ʻo ka kaupalena ʻana i nā ʻano meaʻai like ʻole i ʻae ʻia i ka wā o ka hoʻolālā hōʻemi kaumaha e kōkua paha i ka poʻe e ʻai i nā calori he nui a mālama i ka pohō kaumaha lōʻihi.
Hōʻalo nō hoʻi ka papaʻai lohi-carb i ka ʻai ʻana o nā meaʻai kō. ʻO ka palena ʻana i ka lawe ʻana i ke kō, me nā mea inu kō, hiki ke kōkua iā ʻoe e hōʻemi i kāu lawe ʻana i ka calorie a me ke kōkua kōkua kaumaha hou (,).
Eia kekahi, ʻo ka loaʻa ʻana o kahi lā manuahi i kēlā me kēia pule kahi e hoʻonui ʻia ai kāu ʻai calorie hiki ke lilo i mea maikaʻi no ka hoʻomaikaʻi ʻana i ka momona momona a me ka kaohi ʻana i ka pōloli (,).
Ma ka laulaha, ʻike ʻia ka papa ʻaina lohi-kalapona ma luna o nā hana kūpono i hōʻike ʻia e hāpai i ka pohō kaumaha a hoʻonui i ka momona a me nā manaʻo o ka piha.
Hōʻuluʻulu Manaʻo Hōʻike ka papaʻai lohi-carb i nā hana a me nā ʻenehana i hōʻike ʻia e hāpai i ka pohō kaumaha. Hoʻopili kēia i ka hoʻonui ʻana i ka ʻai o ka protein, ka palena ʻana i ke kō a me ka hoʻohana ʻana i ka hana cheat day.Nā Downsides o ka Slow-Carb Diet
ʻAʻohe o nā hopena ʻē aʻe i ka papaʻai lōhi-carb.
Eia nō naʻe, hiki i ka hōʻemi ʻana o ka pāʻina ʻai pinepine i ka nele o ka ikaika a hoʻonui i ka makemake i kekahi poʻe. Hiki ke hōʻalo i kēia ma ka ʻai ʻana i ka protein i kēlā me kēia pāʻina a me ka inu ʻana i ka wai he nui.
Hoʻohui ʻia, no ka mea ke paipai nei ka papaʻai kalbb lohi i ka hōʻalo ʻana i nā huaʻai a me kekahi mau mea kanu, hiki iā ia ke kaohi i kāu lawe ʻana i nā huaora, nā minelala, a me nā meaola e like me nā antioxidants.
Pēlā nō, ʻo ka ʻai ʻole ʻana i nā hua a me nā lau fibrous hiki ke kaohi i kāu lawe fiber, i hiki ai i ka constipation i kekahi poʻe ().
Eia kekahi, ʻo ka ʻai ʻana i nā protein o nā holoholona a me ka kaohi ʻana i nā meaʻai momona-momona e hoʻohua paha i ka wai a hiki paha ke hoʻopilikia i kāu kaulike electrolyte ().
No laila, e like me ka paipai a ka papaʻai, he mea nui e hoʻihoʻi i nā kiʻekiʻe electrolyte ma o ka lawe ʻana i ka calcium, ka magnesium a me ka potassium, a i ʻole ma o nā meaʻai e waiwai ai i kēia mau minelala.
Hōʻuluʻulu Manaʻo ʻAʻole pono i ka papaʻai lohi-carb hana i nā hopena ʻaoʻao nui. Eia nō naʻe, ma muli o kekahi o nā meaʻai i koi ʻia e kēia papaʻai, ʻike paha ka poʻe i ka lawe palena ʻole ʻia o nā huaora, nā minelala, nā antioxidant a me nā fiber i loko o kēia mau meaʻai.Nā ʻAina Laʻana
Paipai ka papaʻai lohi-carb iā ʻoe e hana hou i kāu mau pāʻina e like me ka hiki.
ʻO ka manaʻo ʻo ka haʻalele ʻana i nā meaʻai maʻamau hiki ke hoʻemi i kou manawa e pili pono i ka papaʻai a kūleʻa hoʻi.
Eia kekahi mau manaʻo no ka ʻai e hiki ai iā ʻoe ke hana hou a hui pū paha.
ʻAina kakahiaka
- ʻElua hua manu waena, 1/2 kīʻaha (86 gram) mau pī ʻeleʻele, 2 tbsp (30 ml) salsa chunky a me ka hapalua avocado
- ʻO kahi hoʻoluliluli me 30 gram o ka protein protein a me ka wai
- ʻEkolu mau hua a me nā ʻāpana ʻelua o ka pua kōkeke
ʻAina awakea
- Salad i hana ʻia me hoʻokahi avocado, ʻelua mau hua moa i paila ʻia, hoʻokahi kōmato kaulike kaulike, ʻelua mau hua moa i kālua ʻia a me ka wai mai hoʻokahi wedge
- ʻO ka salakeke tuna me ka milo a me nā mea kanu ʻē aʻe
- ʻO ka Fajita saladi me ka guacamole a me nā pīniʻeleʻele
ʻAina ʻaina awakea
- ʻO ka iʻa iʻa, nā mea mahu, a me nā pī lima
- ʻO ka moa Rotisserie, kahi ʻaoʻao o ka cauliflower i hoʻomoʻa ʻia a me nā pīni ʻeleʻele
- ʻO ka malo o ka puaʻa, broccoli a me nā lihi
Pono ʻoe e hoʻāʻo i ka papaʻai Slow-Carb?
ʻO ka poʻe kākoʻo i ka papaʻai holohohe-carb e ʻōlelo he maikaʻi ia no ka pohō kaumaha. Hoʻokumu ʻia ia i nā lula ʻelima e hōʻike nei hiki ke kōkua i ka hoʻonui ʻana i kāu ana metabolic a pale i ka mālama momona.
Paipai ka papaʻai e hōʻalo i ka lawe ʻana o nā kāpena e like me nā kō a me nā hua palaoa a hoʻolale i kahi kiʻekiʻe o nā protein, nā mea kanu a me nā legume.
Paipai pū kekahi i hoʻokahi lā manuahi i kēlā me kēia pule, kahi e hiki ai iā ʻoe ke ʻai i nā mea āu e makemake ai.
Ma ka laulaha, maʻalahi ka papaʻai o kēia papaʻai no ka poʻe e nānā ana e lilo i ka paona a ʻai i ka mea hoʻomaʻemaʻe, no ka mea ke paipai ʻia nei i ka nui o nā meaʻai a me nā meaʻai hoʻomākaukau maʻalahi.
Hoʻohui ʻia, ua hōʻike ʻia nā hana kūpono i kēia papaʻai e paipai i ka pohō kaumaha, hoʻonui i ka momona momona a hoʻonui i ka māʻona.
ʻO ka hemahema nui i ka papaʻai ka mea e kaupalena ai i nā pūʻulu meaʻai momona-momona loa - nā hua a me ka waiū. No kēlā kumu, ʻaʻole paha ia e kūpono i ka poʻe me nā koi koi kiʻekiʻe, e like me nā mea haʻuki.
ʻO nā mea āpau āpau, ʻaʻole like ka papaʻai holohoʻa momona me nā hopena ʻē aʻe. No laila, inā manaʻo ʻoe hiki iā ʻoe ke pili i ka hoʻolālā lōʻihi, ʻo kēia papaʻai he ala maʻalahi paha e hoʻokahe i kekahi mau paona.
Nui I Nā Lā Ano
ʻO ka papaʻai i ka mālama ʻana i ka cholecystitis
