Nānā Seta Diet: Hana lākou no ka lilo o ke kaupaona?

Anter

• Nā ʻano papaʻai kīpē
• ʻO kaʻai sup i hoʻokumu ʻia i ka broth
• ʻAiʻai pī
• ʻAiʻai kāpī
• ʻAiʻai moʻo moa
• ʻAi keto keto
• ʻAiʻai hupa Sacred
• Kūpono anei nā papaʻai hupa no ka pohō kaumaha?
• Nā pono kūpono
• Nā ʻaoʻao lalo
• Ke laina lalo

ʻO kahi papaʻai hupa ka mea maʻamau kahi hoʻolālā ʻai pōkole i hoʻolālā ʻia e kōkua i nā poʻe e lilo koke ke kaupaona.

Ma kahi o hoʻokahi papa ʻaina sup, aia kekahi mau papaʻai i hoʻokumu ʻia me ka sop. ʻOiai ʻo kekahi e pili wale ana i ka ʻai ʻana i ka sup no ka lōʻihi o ka papaʻai, ʻo nā mea ʻē aʻe kekahi i kahi papa inoa o nā meaʻai i ʻae ʻia.

E like me ka manaʻo e lilo koke ke kaupaona, ʻo ka hapa nui o kēia mau papaʻai e manaʻo wale ʻia e mau no 5-10 mau lā.

Nānā kēia ʻatikala i nā ʻano kīʻaha kupa, nā maikaʻi a me nā maikaʻi ʻole o kēia papaʻai, a inā he maikaʻi ka papaʻai hupa no ka pohō kaumaha.

Nā ʻano papaʻai kīpē

Nui a hewahewa nā ʻano papaʻai kupa, me kekahi o nā mea i makemake nui ʻia i helu ʻia ma lalo. E hoʻomanaʻo wale nō ʻaʻohe noiʻi i kēia manawa no ka pono o kēia papaʻai kikoʻī.

ʻO kaʻai sup i hoʻokumu ʻia i ka broth

ʻO nā papaʻai sup broth-based ma hope loa no 7 mau lā. Eia nō naʻe, hiki i kekahi ke lōʻihi o 10 mau lā. I kēlā manawa, koi ka poʻe kākoʻo i kahi papaʻai broth-based hiki iā ʻoe ke lilo i 10 a i ʻole 20 mau paona (4.5 a 9 kg).

Ma ka papaʻai sup i hoʻomoʻa ʻia ma ka broth, ua kapu ʻia nā soups cream-based, no ka mea, ʻoi aku ka kiʻekiʻe ma nā calorie a me nā momona. Akā, paipai ʻia ʻoe e ʻai i nā soka homemade a i ʻole canned i hoʻopili ʻia e hoʻopili i nā mea kanu a me nā protein.

ʻOiai ʻo kekahi mau papahana e paipai wale i ka ʻai ʻana i nā kopa, a me nā mea ʻē aʻe e ʻae i nā koho calorie haʻahaʻa e like me nā protein proteins, nā mea kanu non-starchy, a me ka waiū nonfat.

ʻAiʻai pī

ʻO kekahi o nā papaʻai bean i makemake nui ʻia mai Michael Greger, MD, ka mea kākau o "How Not to Die: E ʻike i nā meaʻai ʻepekema i hōʻoia ʻia e pale a hōʻaiʻē i ka maʻi."

Paipai ka papaʻai i ka ʻai ʻana iā Kauka Greger's Champion Vegetable Bean Soup a i ʻelua mau manawa i ka lā. Ma waho aʻe o ka sup, ʻae ʻia ʻoe e ʻai i nā meaʻai me ka ʻaila ʻole, nā mea kanu, e like me nā hua, nā huaʻai, a me nā mea kanu.

ʻOiai ʻaʻohe kaohi kalena, paipai ka papaʻai i ka palena ʻana o ka lawe ʻana o nā meaʻai calorie-e like me nā hua maloʻo a me nā nati no nā hopena pohō kaumaha maikaʻi loa.

ʻAʻole like me nā papaʻai sopa ʻē aʻe, ʻo Greger's ka mea i hoʻololi i ke ola āpau i kahi papaʻai mea kanu.

Ke koi nei nā poʻe kākoʻo i kēia papaʻai hiki iā ʻoe ke lilo i 9-16 paona (4-7 kg) i ka pule mua wale nō.

ʻAʻohe noiʻi i kēia manawa e pili ana i ka ʻai a ka sop bean a Greger. Eia nō naʻe, ua hoʻopili ʻia nā papaʻai mea kanu i nā pono no ka pohō kaumaha a me ke olakino puʻuwai (, 2).

ʻAiʻai kāpī

ʻO kekahi o nā kīʻaha kupa i makemake nui ʻia, ʻo ka ʻai kāpī kāpī kahi hoʻolālā ʻai he 7 mau lā e pili ana i ka ʻai ʻana i kahi hupa moa a moa paha i lawe ʻia i kāpī a me nā mea kanu momona ʻē aʻe.

Ma waho aʻe o ka sup cabbage, hiki iā ʻoe ke loaʻa i hoʻokahi a i ʻole ʻelua mau meaʻai calorie haʻahaʻa, e like me ka waiū skim a i ʻole nā ​​lau lau lau.

Inā pili pono i ka papa ʻaina, koi ka papaʻai hiki iā ʻoe ke lilo i 10 mau paona (4.5 kg) ma luna o nā lā 7.

ʻAiʻai moʻo moa

ʻO ka papaʻai hupa moa kahi papaʻai lilo he 7 mau lā e pili ana i ka ʻai ʻana i ka moa moa no kēlā me kēia pāʻina koe ka ʻaina kakahiaka.

No kāu pāʻina kakahiaka, hiki iā ʻoe ke koho mai nā koho calorie haʻahaʻa ʻelima, kahi e hoʻopili ai i nā meaʻai e like me ka waiū nonfat a me ka yogurt, ka waiū momona ʻole, ka palaoa palaoa a me ka berena, a me nā huaʻai hou.

No ke koena o ka lā, paipai ka papaʻai i ka ʻai pinepine ʻana i nā ʻāpana liʻiliʻi o ka moa moa homemade i ka lā holoʻokoʻa. Ma ka ʻai ʻana i nā ʻāpana liʻiliʻi o ka ʻai, koi ka papaʻai e kōkua ia e hōʻemi i ka ʻiʻini a paipai i nā manaʻo o ka piha.

Haʻahaʻa ka hupa iā ia iho i nā calorie a me nā kālake, no ka mea, hana ʻia me ka broth, moa moa, nā mea ʻaʻala e like me ke kālaki a me ka ʻaka, a me nā mea kanu he nui ʻole starchy, e like me nā kāloti, turnip, broccoli, a me nā greens collard.

ʻAi keto keto

Hoʻonohonoho ʻia no ka poʻe e ukali nei i ka ketogenike (keto), paleo, Whole30, a i ʻole kekahi papaʻai ʻē aʻe haʻahaʻa, e koi ana ka ʻai keto supa hiki ke kōkua i kēlā me kēia poʻe e lilo i 10 mau paona (4.5 kg) i nā lā he 5 wale nō.

E like me ka papaʻai keto maʻamau, ʻo ka mana o ka sup ka momona haʻahaʻa, momona kiʻekiʻe, hoʻolālā ʻai protein. Hāʻawi ka papahana i ka 1,200-1,400 mau calorie i kēlā lā i kēia lā, kaohi ʻana i nā carbs i 20 gram i kēlā me kēia lā, a kaohi i nā nati, ka waiū, a me nā mea ʻono hana.

Paipai ke kumumanaʻo e ʻai i ka ʻaina kakahiaka like i kēlā me kēia lā, ʻo ia hoʻi nā hua, ka bata, ka puaʻa, ka avocado, a me ka kofe kīnā ʻole unsweetened. ʻAe ʻia kahi karbika haʻahaʻa, momona momona momona, e like me ke kinikini me ke keto-friendly tuna saladi.

ʻO ke koena o ka lā, ʻai ʻoe i ʻehā kīʻaha o ka keto sup, hoʻokaʻawale ʻia ma waena o ka ʻaina awakea a me ka ʻaina ahiahi. ʻO ka meaʻai ka hupa me nā mea like e like me ka moa, ka puaʻa, ka ʻaila ʻoliva, ka moa moa, nā ʻōmato maloʻo o ka lā, nā pulu, a me nā mea kanu momona a me nā mea kanu.

ʻAiʻai hupa Sacred

E like me ka ʻai kāpī kāpī, ʻo ka papaʻai sup Sacred Heart kahi hoʻolālā ʻai he 7 mau lā e ʻaneʻane holoʻokoʻa ʻia i kahi sup i hoʻomoʻa ʻia me nā mea kanu non-starchy.

ʻOiai ʻae ʻia nā meaʻai calorie haʻahaʻa ʻē aʻe, kikoʻī loa ka papaʻai i nā meaʻai e hiki ke hoʻokomo ʻia i kēlā me kēia lā.

Ke ukali pono ʻia, ʻōlelo mai ka ʻai hupa Sacred Heart e kōkua iā ʻoe e lilo 10-17 paona (4.5-8 kg) i ka pule 1.

Aia kekahi ʻano o nā papaʻai sup. ʻOiai ʻoi aku ka palena o kekahi i ka mea āu e hiki ai ke ʻai, e like me ka ʻai kāpī kāpī, ʻae kekahi i ka maʻalahi, e like me ka ʻai o ka sup bean.

Kūpono anei nā papaʻai hupa no ka pohō kaumaha?

Ua loaʻa nā noiʻi nūhou i kēlā me kēia kanaka e ʻai mau i ka sup i ka loaʻa ʻana o ka helu o ke kino i lalo (BMI) a ʻoi aku ka liʻiliʻi o ka momona, ke hoʻohālikelike ʻia me ka poʻe ʻai ʻole i ka sup ((,,).

ʻAʻole i ʻike ʻia ke kumu e hoʻopili ʻia ai ka sup i ka paona o ke kino haʻahaʻa. Hōʻike kekahi mau noiʻi e kōkua paha ka sop i ka hoʻonui ʻana i nā manaʻo o ka piha. No laila, hiki i ka ʻai mau ʻana i ka sup ke kōkua i ka hōʻemi ʻana i ka nui o nā calorie āu e ʻai ai i kēlā me kēia lā (,).

He mea nui nō hoʻi e noʻonoʻo i nā kumu ʻē aʻe i hiki ke wehewehe i kēia pilina, e like me ka moʻomeheu a i ʻole ka ʻokoʻa moʻomeheu ma waena o nā kānaka e ʻai mau i ka sup a me nā mea ʻaʻole ().

Ma ke ʻano holoʻokoʻa, pono nā aʻo koʻikoʻi a lōʻihi hoʻi e hōʻoia i nā pono pohō kaumaha o ka ʻai ʻana i ka sup.

ʻO kekahi mea ʻē aʻe e hoʻomaopopo ai ʻaʻole hōʻike ʻia ka ʻai sup i mea e hōʻemi ai i ka makaʻu o ka maʻi metabolic, kahi hui o nā kūlana e hoʻonui i kou makaʻi no ka hoʻomohala ʻana i ka maʻi puʻuwai a me ka maʻi ʻaʻano 2 (,).

No nā papaʻai hupa kikoʻī, ʻaʻohe mea ʻepekema i kēia manawa e pili ana i ko lākou hopena no ka pohō kaumaha.

Eia naʻe, ʻo ka hapa nui o nā papaʻai hānai i hopena i kahi hōʻemi nui o nā calorie, ma hope o lākou e kōkua ai iā ʻoe e lilo i ka paona (,).

A ʻo ka liʻiliʻi o nā calorie āu e ʻai ai ma ka papaʻai sup, ma ka maʻamau ʻoi aku ka nui o ke kaumaha e lilo ʻoe.

E hoʻomanaʻo wale nō e like me nā papa ʻai haʻahaʻa haʻahaʻa ʻē aʻe, ʻo ka hapa nui o ke kaupaona i lilo ma luna o 5-10 mau lā ma muli paha o ka wai ma mua o ka lilo o ka momona ().

Eia kekahi, no ka mea he mau pule ka ʻai no ka pule hoʻokahi a ʻoi iki paha, e loaʻa hou paha ʻoe i ke kaumaha āu i nalowale inā ʻaʻole hiki iā ʻoe ke hoʻololi i kahi papaʻai ʻai kaumaha e hoʻomau i ke kaumaha ().

E like me ka ʻai ʻana a ka pīni sup i ka hoʻololi ʻana i loko o kahi ʻano ʻai i hoʻokumu ʻia me nā mea kanu, ʻoi aku paha ka maikaʻi o ka kūleʻa lōʻihi ma mua o nā mea ʻē aʻe.

ʻO ka ʻai mau ʻana i ka sup i hoʻohui ʻia i kahi kaumaha o ke kino o lalo. Eia nō naʻe, ʻaʻole lawa ka noiʻi ʻana e pili ana i nā pono o nā papaʻai hupa no ka pohō kaumaha. Eia nō naʻe, ma muli o ke ʻano calorie haʻahaʻa o kēia mau papaʻai ʻai, e lilo ana paha kāu kaumaha i ka wā pōkole.

Nā pono kūpono

Ma waho aʻe o ke kōkua ʻana iā ʻoe e lilo i ke kaupaona me ka wikiwiki, hiki i nā papaʻai sup ke hāʻawi i nā pono hou aʻe, e like me:

• Hoʻonui i ka lawe ʻana i nā mea kanu. Hāʻawi nā mea kanu i nā wikamina pono a me nā mea kanu pono. Hoʻopili, ua hoʻopili ʻia ka hoʻonui ʻana o ka ʻai i ka hoʻemi ʻia o ka loaʻa o ke kaumaha a me ka momona (,).
• Hoʻonui i ka lawe fiber. ʻOiai kiʻekiʻe pinepine lākou i nā mea kanu, a i kekahi manawa loaʻa nā pīni, nā kī piha, a i ʻole nā ​​huaʻai, hiki i kēia mau papaʻai ke hāʻawi i kahi nui o ke fiber, i hiki ke kōkua i ka hōʻemi ʻana i ka makemake ().
• Hoʻonui i ka lawe wai. Hiki i kēia mau papaʻai ke hoʻomaikaʻi i ka lawe wai i loko o ka lā. Ma waho o ke kākoʻo ʻana i nā hana nui i loko o ke kino, hōʻike ka noiʻi i ka hoʻonui ʻia ʻana o ka wai i hiki ke kōkua i nā hana hoʻemi kaumaha (,).
• Maʻalahi e hāhai. E like me nā papaʻaina ʻē aʻe, aia nā papa kuhikuhi ikaika i nā papaʻai supa maʻalahi e ukali iā lākou.
• Paipai i ka ʻai ma muli o nā mea kanu. ʻO kekahi, e like me ka papaʻai kīʻaha pī, hiki ke kōkua iā ʻoe e hoʻololi i kahi ʻano ʻai o ka mea kanu. Ua hoʻopili ʻia ka ʻai ʻana i kahi papaʻai mea kanu i hoʻemi ʻia ka makaʻu o ka momona a me ke kākoʻo ʻana i ka pohō kaumaha ().

Eia nō naʻe, e noʻonoʻo i ka 1 a 2 paha mau pule o ka hoʻonui ʻana i ka mea kanu, ka fiber, a me ka lawe ʻana i ka wai me he mea lā ʻaʻole e loaʻa nā pōmaikaʻi kūpono no ke kaupaona a me ke olakino lōʻihi, ke ʻole ka hahai ʻana i ka papaʻai e kōkua iā ʻoe e hana i nā loli nohona mau.

Maʻalahi maʻalahi kaʻai ʻana i ka ʻai a hiki ke kōkua i ka hoʻonui ʻana i ka lawe ʻana i ka wai, ka fiber, a me nā mea ʻai. ʻOiai he mea maikaʻi kēia mau hoʻololi, pono ʻoe e mālama i kēia mau hoʻonui e ʻohi i nā hopena lōʻihi.

Nā ʻaoʻao lalo

Me ka ʻai ʻole o kā Greger’s bean sup diet, ʻo kekahi o nā mea nui i hōʻemi ʻia i nā papa ʻaina supa, ʻaʻole makemake ʻia ka hapanui o lākou e ukali ma mua o 5-10 mau lā.

No laila, inā ʻaʻole ʻoe i kahi papaʻai hoʻomau e hoʻomau i ka hoʻololi ʻana, e loaʻa paha iā ʻoe kahi kaumaha i lilo i ka papaʻai.

Eia kekahi, ke hōʻike nei nā noiʻi inā paʻa loa ʻoe i ka lawe ʻana i ka calorie a i ʻole lilo i ka nui o ke kaupaona wikiwiki ʻana, aia kahi hōʻemi o kāu helu metabolic. ʻO ke kumu o ka hoʻomaka ʻana o kou kino e puhi i nā calorie liʻiliʻi i kēlā me kēia lā ma mua o ka mea ma mua (,,).

A ʻo kahi hopena, ma hope o ka haʻalele ʻana i ka papaʻai, e paʻakikī paha kāu metabolism i hoʻohaʻahaʻa ʻia e mālama i kāu kaupaona.

Hoʻohui ʻia, ʻoiai ʻo nā papaʻai sup e like me ka ʻai kāpī kāpī a me ka papaʻai Sacred Heart i mea kapu loa i nā ʻano a me nā nui o nā meaʻai i ʻae ʻia, aia kahi hopohopo no nā hemahema o ka momona.

ʻOiai ʻo ka ʻai ʻana i ka papaʻai papa ʻia no 5 a 10 mau lā wale nō paha ka hopena o ka hemahema o ka momona, keu hoʻi inā e lawe ana i ka multivitamin, hoʻoliʻiliʻi nui i ka lawe ʻana i ka calorie i hiki i nā hopena ʻaoʻao, e like me ka puʻupuʻu, nāwaliwali, a nāwaliwali paha ().

No ka mea ʻo ka hapa nui o nā meaʻai hānai i hoʻolālā wale ʻia no 5 a 10 mau lā, ʻaʻole lākou nā hopena hopena kaumaha kaumaha. Eia kekahi, ʻo ka hōʻemi koʻikoʻi a me ka wikiwiki o nā calories a me ke kaupaona hiki ke hoʻolohi i kāu metabolism, e ʻoi aku ka paʻakikī e mālama i kāu kaupaona.

Ke laina lalo

Ua kaulana nā papaʻai kopa no ko lākou hiki ke kōkua iā ʻoe e hoʻokahe i kahi nui o ke kaupaona ma 5 a 10 mau lā wale nō.

Eia naʻe, ʻo ka hapa nui o ke kaumaha i lilo i kēia mau papaʻai no ka nui o ka wai o ka lilo ma mua o ka momona.

Eia kekahi, ʻo kēia mau papaʻai e hoʻolālā wale ʻia nei e ukali ʻia no kahi wā pōkole, e loaʻa hou paha iā ʻoe kahi kaumaha i hiki iā ʻoe ke lilo.

Ma kahi o, ʻo ka ʻai ʻana i ka sup e kōkua ai i ka pale ʻana i kou makemake a hōʻemi i ka lawe ʻana o ka calorie i loko o ka lā, ʻoi aku paha ʻoe i ka hoʻokomo wale ʻana i nā kopa i loko o kahi papaʻai ʻai hoʻohaʻahaʻa kaumaha no ka wā lōʻihi.