ʻO ka ʻoiaʻiʻo e pili ana i kaʻai momona momona haʻahaʻa

Anter

• Hiki iā ia ke hoʻomaikaʻi i kou olakino?
• Akā hiki i ka Atkins Diet ke kōkua maoli iā ʻoe e lilo i ke kaumaha?
• Pono ʻoe e hoʻāʻo i ka meaʻai?
• Pehea e hoʻokō ai i ka 50 Pēkene Momona, 25 Pēpē Carbs, 25 Pēkene Protein
• Nānā no

No nā makahiki, ua ʻōlelo ʻia mākou e makaʻu i ka momona. ʻO ka hoʻopihapiha ʻana i kāu pā me ka huaʻōlelo F i ʻike ʻia ma ke ʻano he likiki kikoʻī i nā maʻi puʻuwai. ʻO ka meaʻai momona haʻahaʻa haʻahaʻa (a i ʻole ka meaʻai LCHF no ka pōkole), hiki ke hele pū ʻia e ka inoa inoa meaʻai ʻai Atkins, e hoʻohenehene ʻia no ka hoʻoulu ʻana i ka cholesterol kiʻekiʻe ma o ka hāʻawi ʻana i ka poʻe i ka laikini e ʻai i nā ʻiʻo ʻulaʻula a me ka momona piha. I kēia manawa, lilo ka ukana wahie i mea hoʻomana i ka hoʻomanawanui i ka poʻe haʻuki e manaʻo ana e pale i ka weliweli o ka pā.

A laila, hoʻomaka ka loli. Ua hōʻole ʻia ka ʻōlelo hoʻohewa maʻamau o ka ʻai ʻo Atkins: Ua manaʻo ka ʻepekema kaulana ʻo ka meaʻai haʻahaʻa i ka momona momona i hoʻomaikaʻi maoli i ka HDL, a i ʻole "maikaʻi" cholesterol, a ʻaʻole i hōʻino i ka LDL, a i ʻole "kino" cholesterol. A i nā makahiki '80, uaʻikeʻo Stephen Phinney-kahi mea noiʻi olakino MIT i ka hoʻohuiʻole o ka makemakika ukana. He hale kūʻai glycogen wale nō ko mākou kino, a i ʻole ka wahie i loko o kou mau ʻiʻo, ma kahi o 2,500 calories o nā kalapona i mālama ʻia i nā manawa a pau-a hiki ke hoʻopau koke ʻia kēia i ka holo lōʻihi. Akā i ko mākou kino he 50,000 mau momona o ka momona i mālama ʻia-kahi loko wai hohonu loa e huki ai. Ua noʻonoʻo ʻo Phinney inā hiki i nā mea pāʻani ke hoʻomaʻamaʻa i ko lākou kino e puhi i ka momona ma mua o nā kaʻa. Hoʻopau maoli kou kino i nā kaʻa e hoʻomau i ka neʻe ʻana o kou mau ʻiʻo-a ʻo nā kaʻa ke ʻano wikiwiki loa o ka wahie e hoʻololi i ka ikehu. Akā "e noʻonoʻo i ka glycogen e like me ke kinoea i loko o ka pahu o ke kaʻa," wahi a Pam Bede, R.D., ka meaʻai meaʻai no Abbott's EAS Sports Nutrition. Ke hoʻohaʻahaʻa kēlā kinoea, pono ʻoe e hoʻopihapiha, kahi e komo ai nā gels a me nā GU.Inā hiki i kou kino ke puhi i ka momona, manaʻo ʻo Phinney, hiki iā ʻoe ke hele lōʻihi ma mua o ka hoʻopiha ʻana. (E hoʻāʻo i kēia mau 6 Mea Kūlohelohe, Nā Mea Hoʻoikaika no ka Hoʻomaʻamaʻa hoʻomanawanui ʻana.)

No laila ua kau ʻo Phinney i kahi hui liʻiliʻi o nā kāne paikikala cyclist ma kahi papaʻai low-carb e hoʻāʻo iā ia e koi ana i ko lākou mau kino e komo i nā hale kūʻai momona. ʻOiai he nui nā haʻawina e hōʻike ana i ka hopena o ka meaʻai LCHF lalo piko ka mana a me VO2 max-manaʻo ʻoi aku ka liʻiliʻi a haʻahaʻa paha i loaʻa iā ʻoe ʻai hoʻomaʻamaʻa. (E nānā i kēia mau ʻōlelo aʻoaʻo Biking 31 mai Elite Female Cyclists.)

Ma waho o kēia, ua hānau ʻia ka meaʻai momona momona haʻahaʻa. He aha ia? Me kahi papa ʻaina kūpono, ke lawe nei ʻoe ma kahi o 50 pākēneka o kāu mau calorie mai nā momona momona, 25 mai nā kalakeke, a me 25 mai ka protein, e wehewehe ʻo Bede. (ʻO ka ʻōlelo aʻo aupuni o kēia manawa, no ka hoʻohālikelike ʻana, he 30 ka nui o nā calorie mai ka momona, 50 a 60 pākēneka mai nā carbs, a me 10 a 20 mai ka protein.)

Ka pilikia? ʻAʻole hemolele ke ʻano o Phinney: i kona hoʻāʻo ʻana i ka hiki o ka cyclist ma ka papa ʻaina LCHF, ua ʻike ʻo ia i nā mea haʻuki momona i hoʻouka ʻia i kahi manawa lohi ma mua o ka maʻamau. ʻO ka wikiwiki i mua ma kahi o 40 mau makahiki, akā naʻe, a ua haʻalele ka poʻe mekala-lanakila-triathletes e like me Simon Whitfield a me Ben Greenfield i ka hale pule o nā kaʻa i makemake i ka meaʻai momona. Ua hahai kaulana ʻo Kim Kardashian i ka ʻai ʻo Atkins e hoʻokahe i ke kaumaha o kāna pēpē. Ua manaʻo ʻo Melissa McCarthy i kāna pohō kaumaha he 45 paona i kahi papa ʻai like. (Nānā i 10 Diet Celeb Poinaʻole i loko o nā makahiki.)

Akā, me ka huikau noiʻi a huikau hoku-studded hōʻike-i ka meaʻai hana? A, eia kekahi, olakino ia?

Hiki iā ia ke hoʻomaikaʻi i kou olakino?

Ua nānā wale 'ia ka hopena o ka 'ai ha'aha'a ha'aha'a, momona momona ma ka ha'uki 'ana i loko o nā ha'awina li'ili'i mai ka ho'okolohua mua a Phinney. A ke hiki mai i nā wikiwiki nui, ʻōlelo ʻo Bede he mea kūpono ke kumu e hoʻolohi ai ʻo LCHF iā ʻoe: "He ala maikaʻi loa nā Carbs e puhi ai i ka wahie, no laila inā ʻoe e holo nei i nā wikiwiki a makemake koke i kēlā ikehu, e hele ana nā huʻihue e lilo i kumu wahie ʻoi aku ka maikaʻi," wehewehe ʻo Bede. No ka lōʻihi o kou kino e komo i ka ikehu i loko o ka momona, ʻaʻole hiki iā ʻoe ke hana e like me ka wikiwiki.

Inā pili ʻoe i ka mamao a me ka wikiwiki ʻole, mai kākau koke ʻoe iā LCHF. He kōkua maoli ia me kēlā manawa e makaʻu ai kēlā me kēia mea holo: paʻi i ka pā. "I ka poʻe haʻuki kūpaʻa, ka hoʻololi ʻana i ka mea hiki ke hoʻohana i ka momona hiki ke kōkua i ka poʻe e hakakā nei me ka puʻuwai ʻana. e hele wikiwiki no ka lōʻihi," wahi a Georgie Fear, RD, ka mea kākau o Nā Maʻamau Lean No ka Hoʻohaʻahaʻa Kaumaha o ke Ola Loa. ʻO kekahi bonus hou: E pale aku ʻoe i ka hopena ʻaoʻao maʻamau o ka ʻeha o ka ʻōpū mai nā gels a me nā GU. (Gross! E hōʻalo i kēia mau meaʻai 20 e hiki ai ke hōʻino i kāu hana pū kekahi.)

Akā e like me ka nui o ka noiʻi LCHF, ua hui pū ʻia nā hōʻike ʻepekema-ʻo ia kahi wahi i noiʻi ʻole ʻia. ʻO ka noi e hoʻohiki nui ʻia a hiki i kēia lā e manaʻo ʻia e puka ma hope o kēia makahiki mai Jeff Volek, Ph.D., R.D., ma ke Kulanui ʻo Ohio State, ka mea ʻimi noiʻi ʻoi loa i ka manaʻo ma hope o Phinney.

Ma waho o ka noiʻi, aia kekahi nalu e ulu ana o nā triathletes a me nā ultra-runners i manaʻo i ko lākou kūleʻa i ka lele ʻana i ka bandwagon momona. Ua hoʻopau ke kumu hoʻoikaika kino ʻo Ben Greenfield i ka Ironman Canada i ka makahiki 2013 ma lalo o 10 mau hola ʻoiai ʻaʻole ʻai i nā kaʻa, ʻoiai ʻo Timothy Olson ka mea holo kiʻekiʻe i hoʻopaʻa i ka moʻolelo no ka hoʻopau wikiwiki ʻana i ka papa 100 mile mai ke Komohana ma kahi ʻai LCHF. "ʻO ka poʻe ʻaleʻale aʻu e hana pū nei me ka ʻōlelo ʻana inā maʻa lākou i ka papaʻai, ʻoi aku ka maikaʻi o kā lākou hana ma mua o ka wā ma mua, ʻoi aku ka maikaʻi o kā lākou hana - akā ʻaʻohe mea ʻoi aku ka maikaʻi ʻole-ʻaʻohe o lākou kuko a me nā ʻano e like me ka wā i ke hoʻāʻo nei e hoʻoinu me nā kalapona," wahi a Bede. (Maikaʻi ke kani? A hiki i kou hoʻomaka ʻana i kahi papaʻai momona momona haʻahaʻa, e hoʻāʻo i kēia mau meaʻai 6 e hoʻoponopono ai i kou ʻano.)

Inā hoʻomaikaʻi a hoʻomaikaʻi paha ia i ka hana, ke aʻo ʻana i kou kino e huki mai kāu mau mālama momona-kahi hiki iā ʻoe ke hana ma ka hoʻololi ʻana i ka papaʻai - hāʻawi i ke kūpaʻa kō kō i ke kō, ʻo ka makaʻu ka hoʻohui. Kōkua kēia i ka pale ʻana i ka hypoglycemia, a i ʻole ka haʻahaʻa o ke kō koko (ʻo ia ke kumu i hāʻule ai ʻo Hyvon Ngetich a ua kaulana kaulana ʻo ia-kolo ma ka hopena ma Austin Marathon o kēia makahiki).

Ua kōkua pū ʻo LCHF i ka ikaika i nā mea haʻuki e lilo i ka momona me ka ʻole o ka hoʻohoka ʻana i ko lākou ikaika a mana paha, ua loaʻa kahi aʻo hou i Nā Manaʻo Hoʻomaʻamaʻa a me ka ʻEpekema Haʻuki. ʻO ia hoʻi, ʻoiai ʻaʻole i ʻike ka poʻe i ka loaʻa ʻana o ka hana, ʻaʻole i ʻeha ka hana-me ka nalowale o ke kaumaha, wehewehe ʻo Bede.

Akā hiki i ka Atkins Diet ke kōkua maoli iā ʻoe e lilo i ke kaumaha?

ʻOiai ʻo ka ʻami o ka hōʻemi kaumaha kaumaha i kēia manawa i loaʻa i ka ʻike ʻepekema hou aʻe no ka mahalo i nā mea noiʻi ʻai pono hoihoi, aia kekahi mau hōʻike nui ma nā ʻaoʻao ʻelua. Akā ʻo ka hapa nui o ka noiʻi ʻana i ka pohō kaumaha a me ka ʻai momona momona haʻahaʻa i makemake ʻia.

I ke kumumanaʻo, he mea kūpono e lilo ana ʻoe i ke kaupaona: "Hoʻokipa ka Carbohidates i ka wai, no laila ʻo ka hapa o ka loiloi mua e hoʻokahe ana i nā hale kūʻai wai," wahi a Bede. "ʻO ka mea nui aku naʻe, hoʻomāʻona loa ka momona. ʻOiai ʻoi aku ka nui o kāna mau calorie ma ka gram ma mua o ka carbohydrate, hiki iā ʻoe ke ʻai nui ma mua o kou like-piha ʻana me ka protein." Me nā kalapona, hiki iā ʻoe ke hoʻopau i kēlā ʻeke piha o nā pretzels me ka manaʻo ʻole. Inā ʻoe e ʻalo nei i nā carbs i hoʻomaʻemaʻe ʻia, ke pale nei ʻoe i ka ʻiʻini i nā meaʻai maikaʻi ʻole i hōʻike ʻia e ka noiʻi.

He haʻawina i ka makahiki i hala ma ka Nā Annals o ka Lapaʻau Kūloko Ua hana nā kānaka noiʻi i nā kāne a me nā wahine i hoʻololi i ka meaʻai haʻahaʻa haʻahaʻa i lilo i 14 paona ma hope o hoʻokahi makahiki-ʻewalu paona ma mua o ka poʻe i kaupalena i kā lākou ʻai momona. Mālama pū ka hui momona nui i nā mākala hou aku, ʻokiʻoki i ka momona o ke kino, a hoʻonui i kā lākou lawe ʻana i ka protein ma mua o kā lākou mau ukana kaumaha. ʻAʻole maikaʻi kēia mau hopena no ka nānā ʻana o ka poʻe noiʻi i ka meaʻai no ka wā lōʻihi, akā no ka mea ʻaʻole lākou i kaupalena i ka nui o nā calorie hiki i nā mea komo ke ʻai, e hōʻole ana i ka manaʻo e hana wale ka meaʻai LCHF a me nā meaʻai ʻē aʻe. . (E ʻike hou aʻe i ka wā i ʻoi aku ka maikaʻi o nā calorie.)

Pono ʻoe e hoʻāʻo i ka meaʻai?

ʻAʻohe mea e ʻae he kūpono loa ka LCHF no kēlā me kēia kanaka-a i ʻole kūpono no kēlā me kēia no ia mea. Akā inā ʻoe e hoʻāʻo, kū i ka hoʻopaʻapaʻa i waena o kā mākou poʻe loea. ʻO ka makaʻu, no ka laʻana, ʻaʻole ia he pupule i ka LCHF ma ke ʻano he dogma meaʻai hoʻomau. "Ua ʻike wau i ka nui o ka poʻe i pau i ka maʻi, puhi ʻia i ke ahi, a weliweli hoʻi," wehewehe ʻo ia.

Ma ka ʻaoʻao ʻē aʻe, ua ʻike ʻo Bede i ka hana ʻana no ka hapanui o kāna mau mea hoʻokūkū. A ua ʻae ka ʻepekema he liʻiliʻi ka pōʻino-ma mua o kou wikiwiki-i ka hoʻāʻo ʻana. E kōkua paha ia iā ʻoe e lilo i ka paona, a aia nō kahi manawa e kōkua ia i kou mamao a i ʻole ka hana mana.

A inā "ʻae pololei" kou manaʻo mua i ka lohe ʻana i ka "pale i kāu mau kaʻa," ʻaʻole pono ʻoe e paʻa loa: ʻO ka hui momona momona i ka Nā Annals o ka Lapaʻau Kūloko Ua loaʻa i ka haʻawina ko lākou loaʻa ʻana o ke kaumaha me ka ʻoiaʻiʻo ʻaʻole lākou i mālama pono i kā lākou mau pahu pahu i ka haʻahaʻa e like me nā alakaʻi aʻo.

Hoʻohui, i kona aʻa, ka papa ʻaina Atkins a i ʻole nā ​​papaʻai momona momona momona momona e pili ana i ka ʻai olakino maikaʻi, nā nā mea a pau hiki ke pōmaikaʻi mai. "Ke ʻai nei ʻoe i ka hapa nui o nā huaʻai, nā lau, nā aila olakino puʻuwai, me kahi waiū momona momona piha a me kahi paʻi o nā kīʻaha holoʻokoʻa-he ʻano hoʻomākaukau kēia no ke olakino maikaʻi," wahi a Bede. A ke hāpai nei kēia i ka manaʻo: "ʻO ka pōmaikaʻi o ka meaʻai hiki ke hoʻokuʻu i ka ʻōpala a hoʻouka i nā meaʻai āpau ma mua o ka momona maoli." (Nānā: ʻAiʻa ʻole kumu: 8 ʻAi ʻoi aku ka ʻino ma mua o ka Berena Keʻokeʻo.)

E ʻike wale ʻoe pono ʻoe e hāʻawi i kou kino ma kahi o ʻelua pule e aʻo ai pehea e hoʻohana ai i ka momona ma ke ʻano he wahie-he ʻāpana i kapa ʻia ʻo fat adaptation, ʻōlelo ʻo Bede. "Inā ʻoe e luhi mau i kou holo ʻana mai kahi papaʻai LCHF ma hope o kēlā, ʻaʻole paha ʻoe e pane maikaʻi iā ia." ʻO ke kūpono, e hoʻāʻo ʻoe i ka meaʻai ma mua o ka hoʻomaka ʻana o ka hoʻomaʻamaʻa ʻana no laila ʻaʻole pili ka manawa hoʻoponopono i kāu mileage a i ʻole nā ​​pahuhopu manawa, hoʻohui ʻo ia.

Pehea e hoʻokō ai i ka 50 Pēkene Momona, 25 Pēpē Carbs, 25 Pēkene Protein

E like me pehea ʻoe e lele ai i nā kalebela i hoʻomaʻemaʻe ʻia no nā palaoa āpau i nā papa kuʻuna maʻamau, ʻo kāu momona i kahi papaʻai LCHF e loaʻa mai nā kumu olakino pū kekahi: ka waiū momona piha, nā nati, a me nā aila. A ʻoiai ʻo nā momona momona, e like me nā mea i loko o ka tiiki, ua loaʻa i ka hoʻomaikaʻi maikaʻi loa ʻana, aia nō kahi wahi no nā momona unsaturated i kāu ʻai pū kekahi. (E ʻike i ka nui o ka nīnau i ke Kauka Diet: ka mea nui o ka momona momona.) ʻO nā carbs āu e ʻai ai e hele mai ana mai nā huahana. (E like me kēia 10 Healthy Pasta Alternatives.) A, ʻo ka mea nui, pono ʻoe e ʻai i ka nui o ka protein.

A inā ʻoi aku ka ikaika o ka manaʻo o ka hoʻonui ʻana i kou momona a hoʻohaʻahaʻa i kāu mau waiʻaleʻa, e ʻike ʻaʻole ʻo ka lā maikaʻi loa o Bede ʻaʻole i mamao loa mai ke ala olakino maʻamau. Nānā iā ia!

• ʻAina kakahiaka: 2 kīʻaha kīnihi hou i kālua ʻia i loko o 2 tbsp aila ʻoliva, lawelawe ʻia me hoʻokahi hua manu a me 1/2 kīʻaha i hui ʻia nā hua
• Mea ʻai māmā: 1/4 kīʻaha hui ʻia, maloʻo maloʻo nati
• ʻAina awakea: 2 kīʻaha romaine lettuce me ka ʻaila a me ka vīnega kākahu (2 tbsp kēlā me kēia aila ʻoliva a me ka balsamic) a me 3 oz umauma moa i hoʻomoʻa ʻia (A i ʻole hoʻololi i ka lole no kekahi o kēia mau 8 Healthy Fats e Hoʻohui i kāu Salad.)
• Ma hope o ka hoʻomaʻamaʻa: He smoothie i hana ʻia me hoʻokahi scoop whey protein pauda (Bede e paipai iā EAS 100%), 1 kīʻaha wai (e ʻono), 1/2 kīʻaha hua hui ʻia, 1/2 kīʻaha kale ʻoki ʻia, a me ka hau hau.
• ʻAina ʻaina awakea: 3 oz o ka iʻa momona nui e like me ka salmon, i kāhili ʻia me 2 tbsp aila ʻoliva a i kālua ʻia. ʻO ka ʻaoʻao o 1 kīʻaha mahu i hoʻolei ʻia me 1 tbsp butter.

Nānā no