He aha ka hana a kēlā mau meaʻai a pau i kou olakino

Anter

• Aia nā puka hāmama.
• Pilikia kāu metabolism.
• Lilo ke kuapo i kou mokuʻāina mau.
• Nānā no

Keto, Whole30, Paleo. ʻOiai inā ʻaʻole ʻoe i hoʻāʻo iā lākou, ʻike maoli ʻoe i nā inoa-ʻo kēia nā ʻano ʻai e hana ʻia e hana ʻia e hoʻoikaika, ikaika ai, hyperfocused, a ʻoi aku ka ikaika. Hoʻokumu ʻia kēlā me kēia mea ma kahi ʻepekema a ke kaena nei i kahi kalapu pā nui hoihoi e wīwī nei i nā hōʻike ma nā wahi kaiapili āpau. ʻO ka hopena, he mea hoihoi loa kēia mau polokalamu. "Makemake ka poʻe i ka kaohi o ko lākou olakino, a ʻike lākou he hiki ke hoʻohana i ko lākou pono ma o ka ʻai ʻana i kekahi ʻano meaʻai," wahi a Robert Graham, MD, ka mea kūkulu hale o Fresh Med NYC, kahi hana olakino hoʻohui.

Hoʻonani ka hiʻohiʻona kalapu i ka make ʻana o kēia mau lā. Hoʻomaka pū nā hoa i nā hoʻolālā, hoʻololi i nā ʻōlelo aʻoaʻo a me nā loina i hoʻonohonoho ʻia, a ʻo ka hoʻopaʻa pū ʻana ma luna o ke aʻo e koi ʻia ai, e ʻōlelo, ka ʻai mono, kahi e ʻai ai i hoʻokahi wale nō ʻano meaʻai. (ʻOiai ʻaʻole pono ʻoe e hōʻino i ka papaʻai me kāu hoa noho.) No laila ʻaʻole ia he mea kupanaha no ke aha nā wahine kūpono e pīpī nei i ka hoʻowalewale-hoʻāʻo ʻana me kekahi, a i ʻole, o kēia mau papa hana ʻai i ka ʻimi no ka huakaʻi, kahi pilikia, a me nā hopena hopena.

ʻOiai he pono maoli ka ʻai ʻana o kēlā me kēia kanaka, ʻōlelo ka poʻe loea e like me Dr. Graham e loaʻa i nā hopena koʻikoʻi ke hoʻololi mau ʻana i kāu mau meaʻai inā hana nui ʻoe a pinepine paha. "Pono i kou kino i kahi papa ʻaina paʻa pono, hoʻolālā maikaʻi ʻia e noho olakino a mai hōʻino i kou ʻōpū a me ka metabolism," i ʻōlelo ʻo ia. (ʻO kahi koho ʻē aʻe: ʻo ka papa ʻai 80/20, e ʻae ai iā ʻoe e ʻai i ka pizza, yay!) Eia ka mea e kiaʻi ai no kēia mau papa ʻaina a me nā hoʻolālā akamai a kākoʻo hoʻi ʻia e kōkua iā ʻoe e noho olakino, hoʻoulu ʻia, a kūpono i kēlā me kēia. papa ʻai.

Aia nā puka hāmama.

ʻO ka manaʻo nui e pili ana i kahi meaʻai e koi ana i ka hoʻopau ʻana i nā hui meaʻai holoʻokoʻa, ʻo ia ka nalo ʻana i nā meaʻai nui i loko o ia mau meaʻai, "wahi a Kristine Clark, Ph.D., RDN, ka luna o ka meaʻai haʻuki ma Penn State University. (Inā ʻoe e nānā i nā meaʻai kaulana loa ma ʻAmelika, hiki iā ʻoe ke ʻike i ke koʻikoʻi loa mākou i kā mākou ʻai ʻana.) E lawe i ke keto, kahi meaʻai momona haʻahaʻa haʻahaʻa, momona momona: Inā ʻoe e hoʻemi i kāu ʻai ʻana i ka ʻai ma ka lele ʻana i ka palaoa. , nā huaʻai, a me nā lauʻai, hāʻule ʻoe i ka fiber, nā antioxidant, a me nā huaola paha e like me A a me C, wehewehe ʻo ia. A inā ʻoe e hoʻololi wikiwiki i waena o nā papaʻai, ʻaʻole palekana ʻoe mai nā hemahema. "I nā lā ʻekolu wale nō me ka ʻole o kekahi mau meaola e like me ka wikamina C hiki iā ʻoe ke hoʻomōhala i nā ʻōuli o nā maʻi hemahema e like me ka scurvy, "wahi a Clark." No laila he mea nui e loaʻa kahi hoʻolālā no ka hoʻopihapiha ʻana i nā āpau. "

Ka hoʻoponopono: Ma mua o ka hoʻāʻo ʻana i ka papaʻai, e ʻike i nā meaʻai i palena ʻole, a laila e ʻike i nā kumuwaiwai ʻē aʻe no kā lākou momona. No nā meaʻai waiū liʻiliʻi e like me Whole30, no ka laʻana, hoʻololi i ka hupa iwi a i ʻole nā ​​lau lau. (A, ʻoiaʻiʻo, ʻaʻole kōkua kaʻai hoʻopau iā ʻoe e lilo i ka paona.)

Pilikia kāu metabolism.

Ke lele ʻoe mai kahi meaʻai i kekahi, hiki ke hoʻomaka i kāu ʻai i kēlā me kēia lā e kowali.ʻOiai inā pili ʻoe i hoʻokahi meaʻai no nā mahina, ʻaʻole i kāhea ka nui o nā hoʻolālā kaulana loa i ka helu ʻana i ka calorie, no laila hiki iā ʻoe ke hoʻopau i ka ʻai ʻana i 2,000 calories i hoʻokahi pule a me 1,200 i ka wā e hiki mai ana me ka ʻike ʻole. He pilikia kēlā fluctuation, i ʻōlelo ʻo Kauka Graham: "Inā ʻaʻole kūlike kāu ʻai ikaika, hiki ke hoʻolohi i kāu metabolism, no laila pau kou loaʻa ʻana o ke kaupaona." Hiki iā ia ke hoʻopilikia pū me kāu mau hōʻailona pōloli, e waiho ana iā ʻoe i ka huhū, luhi, a me ka pōloli. (BTW, aia maoli kahi pilina pupule ma waena o kou ʻano a me ka metabolism.)

Ka hoʻoponopono: Hoʻolilo i nā lā mua o kahi papaʻai hou e nānā ana i kāu mau calorie e hōʻoia e noho ana ʻoe i kahi papa olakino nāu-no ka wahine 140 paona, 5'4 ", ʻo 1,700 kēlā a i 2,400 calories i ka lā, e like me kāu hana. pae. Inā hiki, ʻai i ʻehā a ʻeono mau meaʻai liʻiliʻi i loko o ka lā e mālama mau i kāu metabolism a me kou pololi i ka hōʻoia, wahi a Dr. Graham.

Lilo ke kuapo i kou mokuʻāina mau.

"ʻEkolu mau pule paha kāu ʻōpū a me kāu metabolism e hoʻoponopono ai i nā meaʻai hou," wahi a Dr. Graham. Inā ʻoe e hoʻāʻo nei i kahi papaʻai hou i kēlā me kēia mahina, ke pāʻani mau nei kou kino i ka hopu ʻana, a paʻakikī i kāu ʻōnaehana.

Ka hoʻoponopono: Noho i kahi hoʻolālā no ʻekolu mau pule, a laila loiloi i kou manaʻo. Inā hoʻoholo ʻoe e haʻalele, mai hoʻololi pololei i ka papaʻai ʻo ia ka polar i kūlike ʻia (e laʻa me ka keto kaumaha i kaʻiʻo carby veganism). Hiki ke hoʻololi koke i ka carb, protein, momona, a me ka lawe ʻana o ka fiber i mea e hōʻoluʻolu ʻole ai GI a i ʻole ka hoʻolele ʻana i ka ikehu i ke kō.

Pono hou ka hōʻike hou ʻana i kahi hui meaʻai i ka mālama. "Ma hope o ka hapalua makahiki me ka loaʻa ʻole o ka meaʻai, hoʻololi paha ka hana ʻana o ka ʻōpū i nā digestive enzymes, a paʻakikī iā ʻoe e hana i kahi meaʻai," wahi a Clark. E ʻai i nā ʻāpana liʻiliʻi ma mua. Inā ʻoe e ʻike i nā hōʻailona GI a i ʻole nā ​​hives, e ʻike i kahi mea aleremia e ʻike inā loaʻa iā ʻoe ka noʻonoʻo i ka meaʻai.

Nānā no