7 Nā Mea Keʻokeʻo - a He aha e ʻai ai ma kahi o

Anter

• 1. Berena keʻokeʻo
• Kuapo olakino: berena palaoa holoʻokoʻa
• 2. Pasta keʻokeʻo
• Hoʻololi olakino: pasta palaoa holoʻokoʻa
• 3. Laiki keʻokeʻo
• Hoʻololi olakino: laiki palaunu
• 4. Ke kō keʻokeʻo
• Kuapo olakino: hua
• 5. ʻO ka paʻakai
• Hoʻololi olakino: nā mea kanu kala a me nā mea ʻala
• 6. Uala keʻokeʻo
• Kuapo olakino: nā lau lau
• 7. ʻO nā momona momona holoholona
• Kuapo olakino: nā momona i hoʻokumu ʻia me nā mea kanu
• ʻO kekahi mau meaʻai keʻokeʻo he olakino maikaʻi loa
• Ke laina lalo

ʻO ka No White Foods Diet, i ʻike ʻia ʻo No White Diet, kahi ʻano ʻai i hoʻokumu ʻia ma luna o ka manaʻo e hoʻopau ana i ka ʻai ʻana o nā meaʻai keʻokeʻo mai kāu papaʻai e kōkua iā ʻoe e lilo i ka paona a hoʻomaikaʻi i kou kaohi kō kō.

Hōʻike nā mea kākoʻo he maikaʻi ʻole ka hapanui o nā meaʻai keʻokeʻo, no ka mea he nui i hana nui ʻia, kiʻekiʻe i nā carbs, a loaʻa ka hapa o nā mea momona ma mua o kā lākou mau hoa kala.

No laila, ma ka hemo ʻana i nā meaʻai keʻokeʻo mai kāu papa, ʻōlelo ʻia ʻoe e hoʻonohonoho iā ʻoe iho no kahi papaʻai momona e hāpai ana i ka pohō kaumaha a hoʻihoʻi i ke kaulike kō kō.

ʻO ka hapa nui o nā loea olakino e ʻae i ka hoʻokumu pono ʻana i kāu mau papaʻai papaʻai i ke kala o kahi meaʻai kahi ala maʻalahi e hoʻokokoke i ka meaʻai maikaʻi.

Eia nō naʻe, loaʻa i kēia hoʻolālā papaʻai kekahi pono, keu hoʻi inā kōkua ia iā ʻoe e hōʻemi i kāu ʻai ʻana i nā meaʻai i hana ʻia me ka ultra i makemake ʻia i nā mea momona.

Eia he 7 mau meaʻai keʻokeʻo - a he aha ka mea e ʻai ai.

1. Berena keʻokeʻo

ʻO kekahi o nā meaʻai mua i kāpae ʻia ma ka No White Foods Diet kahi berena keʻokeʻo, a me nā meaʻai pili pono i hana ʻia mai ka palaoa keʻokeʻo, e like me nā pahū, nā pā, a me nā palaoa kakahiaka.

Ke hoʻomaʻemaʻe ʻia ka palaoa berena, lawe ʻia ka germ a me ka bran o ka palaoa - me ka hapa nui o nā fiber, nā wikamina, a me nā minelala e waiho ʻia i loko o lākou - i ka wā o ka wili ʻana ().

ʻO kēia ka hopena i kahi huahana waiwai i nā carbs akā nele i nā meaola nui ʻē aʻe e like me ka fiber a me ka protein.

Hōʻike ka noiʻi e pili ana kahi kiʻekiʻe o nā berena keʻokeʻo me ka loaʻa ʻana o ke kaupaona, a he hapa paha ia ma muli o ka hoʻemi ʻia o ka waiwai nutritional ().

No laila, ke hōʻemi nei i kāu lawe ʻana i ka berena keʻokeʻo a me nā huahana huapalaoa i hoʻomaʻemaʻe ʻia e kōkua iā ʻoe e kūleʻa hou inā ʻo ka hōʻemi kaumaha kāu pahuhopu.

Kuapo olakino: berena palaoa holoʻokoʻa

Hana ʻia nā berena palaoa āpau, nā pahūpahū, a me nā cereala ʻaina kakahiaka mai ka palaoa i piha ka palaoa, me ka germ a me ka bran ().

ʻO ke kumu o ka hoʻopaʻa ʻana o ka huahana hope loa i kāna waiwai pono kūlohelohe, ke hoʻohālikelike ʻia me kāna mea i hoʻomaʻemaʻe ʻia, keʻokeʻo.

Eia kekahi, ʻaʻohe like o ka ʻai ʻana i ka palaoa i ka palaoa holoʻokoʻa e paipai i ka loaʻa ʻana o ke kaupaona ().

Hiki ke kōkua i ka ʻike pilikino maikaʻi a me ka hoʻonui ʻana i ka ʻike fiber i ka pale ʻana i kāu pane kō kō a me ka hoʻomaikaʻi ʻana i ka piha o ka manaʻo, e maʻalahi ai e noho i loko o kāu mau calorie.

E ʻohi i kēia mau pōmaikaʻi, e kuapo i kāu berena keʻokeʻo no nā palaoa a me nā huahana berena e papa inoa nei i ka palaoa a pau, e like me ka palaoa a me nā ʻoka, ʻo ia ka mea hana mua.

ʻO ka berena keʻokeʻo a me nā meaʻai like i hana ʻia mai nā hua kanu i hoʻomaʻemaʻe ʻia e kiʻekiʻe i nā carbs a haʻahaʻa i nā mea momona. E hoʻāʻo e kuapo iā lākou no nā mana hua palaoa āpau.

2. Pasta keʻokeʻo

ʻO ka pasta pasta keʻokeʻo e like me ka berena keʻokeʻo i hana ʻia mai ka palaoa i hoʻomaʻemaʻe ʻia i loaʻa ka hapa liʻiliʻi o nā huina ma mua o ka mana i hoʻomaʻemaʻe ʻole ʻia.

ʻO ka mea e hoʻoleʻaleʻa ai, ʻaʻole i hōʻike ʻia ka pasta pasta e hoʻonui i ke kaupaona e like me ka berena keʻokeʻo - ke ʻai nei ʻoe iā ia me kahi papaʻai e hoʻopili ana i nā meaʻai momona ʻē aʻe ().

Eia nō naʻe, nui ka nui o ka nui o ka nui o ka nui o ka nui o ka nui o ka lawelawe ʻana i ka pasta ma nā papaʻai Komohana.

Inā ʻaʻole ʻoe e noʻonoʻo i kāu nui o ka ʻāpana, hiki ke maʻalahi ka ʻai nui ʻana i ka manawa hoʻokahi, a he mea paha ia e hoʻonui ai i ka ʻai o ka calorie a me ka loaʻa kaumaha hou.

Hoʻololi olakino: pasta palaoa holoʻokoʻa

No kahi mea hoʻonui meaʻai, koho i kahi pasta i hana ʻia mai nā ʻano hua holoʻokoʻa.

ʻO nā pasta āpau āpau ka mea i piha ka nui o ka fiber, i hiki ke waiho iā ʻoe e piha a māʻona. Hiki i ke olonā keu ke kōkua i ka hoʻolohi i kou kino o ka carb, e kākoʻo ana i ka hoʻomaikaʻi ʻia o ke kō kō ().

E makemake paha ʻoe e noʻonoʻo i nā koho pasta like, e like me nā mea i hana ʻia mai nā legume.

ʻOiai ʻokoʻa iki ke ʻano, nā pastas-based pastas e ʻoi aku ka nui o ka protein a me ka fiber ma mua o ka nui o nā ʻano kumu.

ʻO nā pastas i hana ʻia mai nā hua kanu i hoʻomaʻemaʻe ʻia e ʻoi aku paha ka momona o ka momona ma mua o nā mea i hana ʻia mai nā ʻano hua holoʻokoʻa. Koho i ka palaoa palaoa a pau a hoʻāʻo i nā mea i hana ʻia mai nā legume no ka nui o ka fiber a me ka protein.

3. Laiki keʻokeʻo

E like me ka berena keʻokeʻo a me ka pasta, hāʻule ka laiki keʻokeʻo i loko o ka mahele o nā hua i hoʻomaʻemaʻe ʻia.

Hoʻomaka ka laiki keʻokeʻo ma ke ʻano he palaoa holoʻokoʻa, akā hemo ka bran a me ka germ i ka wā o ka wili ʻana, a hoʻololi ʻia i loko o ka starchy, laiki keʻokeʻo fluffy āu e kamaʻāina ai paha.

ʻAʻole kahi laiki keʻokeʻo kahi meaʻai maikaʻi ʻole a maikaʻi ʻole paha, akā ʻaʻohe mea nui i ke ala o ka meaʻai ma waho o nā calorie a me nā carbs.

ʻO ka loaʻa ʻole o ka pulupulu a me ka protein i maʻalahi hoʻi i ka hoʻohana pinepine ʻana i ka laiki keʻokeʻo, i hiki ke kōkua i ka loaʻa ʻana o ke kaupaona a i ʻole ke kaulike kō kō ().

Hoʻololi olakino: laiki palaunu

ʻO ka laiki Brown ka mea maʻalahi, ʻoi aku ka hakahaka o ka laiki keʻokeʻo. Ma hope o nā mea āpau, he laiki keʻokeʻo wale nō ka laiki pala ʻole i hana ʻole ʻia i ka nui like.

ʻOi aku ia i ka fiber, nā wikamina, a me nā minelala ma mua o ka laiki keʻokeʻo, no laila ke loaʻa nei ʻoe i nā mea hou aʻe o ka mea kanu like.

He aha hou aʻe, ua hōʻike ʻia ka noiʻi ʻana i ka laiki ʻeleʻele e hoʻopili i ke kō kō i kahi liʻiliʻi ma mua o ka laiki keʻokeʻo ().

Inā ʻaʻole ʻoe makemake i ka laiki ʻeleʻele a makemake wale paha e kāwili i kāu hana maʻamau, hiki iā ʻoe ke noʻonoʻo i nā koho palaoa ʻē aʻe, e like me ka laiki ʻeleʻele, quinoa, a bulgur paha.

Kūleʻa ka laiki keʻokeʻo i ka hopena maikaʻi ʻole i ke kaulike kō kō i ke kiʻekiʻe ma mua o ka laiki palaoa. ʻO nā hua āpau e like me ka laiki ʻeleʻele e kaena aku nei i ka nui o nā fiber, nā wikamina, a me nā minelala ma mua o ka laiki keʻokeʻo.

4. Ke kō keʻokeʻo

ʻAʻole ia he mea kupanaha e hoʻopau ka No White Foods Diet i ke kō keʻokeʻo. Eia nō naʻe, pāpā ka hapa nui o ka papaʻai i nā ʻano kō aʻe ʻole o ke kō, e like me ke kō kō, ka meli, ke kō turbinado, syrup maple, a me agaect nectar.

Hāʻawi pinepine ʻia kēia ʻano i nā kō i hoʻohui ʻia. Ma waho o nā calories, hāʻawi lākou i nā mea liʻiliʻi loa e pili ana i ka meaʻai.

Ma muli o ka hana mua ʻia ʻana o nā carbs maʻalahi, hoʻohui ʻia nā kō i koi iki ʻia i ka digestion. Hoʻopomo koke lākou i loko o ke kahe o ke koko a hiki ke kōkua i ka fluctuations kō kōkō wikiwiki.

Hoʻohui nā kō i nā nui o nā calories, ʻoiai ke mālama ʻia nā nui o nā ʻāpana i kahi liʻiliʻi, no laila maʻalahi ka hoʻohana ʻana iā lākou ma kahi pōkole.

Ua pili pū lākou i nā hopena olakino maikaʻi ʻole, e like me ka loaʻa ʻana o ke kaupaona e makemake ʻole ʻia a me ka hoʻonui ʻana o ka maʻi maʻi maʻi a me ka maʻi diabetes 2 ().

Kuapo olakino: hua

Inā he niho ʻono ʻoe a paʻakikī i ka hoʻopau ʻana i nā kō i hoʻohui ʻia mai kāu papaʻai, e koho i nā kumuwaiwai kūlohelohe o ke kō mai nā meaʻai āpau e like me ka hua.

Loaʻa nā hua i nā sugars maʻalahi e like me ke ʻano kemika i nā mea i hoʻohui ʻia i nā kō. Eia nō naʻe, hoʻopili pū lākou i nā huaora, nā minelala, ka fiber, a me nā antioxidant - kōkua ia mau mea āpau e hoʻoliʻiliʻi i nā hopena ʻino e ala aʻe i ka wā e ʻai ana i ke kō iā ia ().

Hoʻohui ka manaʻo nui o ke kō i hoʻohui ʻia i ka waiwai kaupaona a me ka hoʻonui ʻana o ka maʻi o ka maʻi maʻi mau. No kahi koho momona aʻe, koho i nā kumuwaiwai holoʻokoʻa i piha i ke kō i kū maoli ʻia e like me ka hua.

5. ʻO ka paʻakai

Hoʻomaopopo ka hapa nui o ka poʻe i ka paʻakai pākaukau ma ke ʻano he meaʻai keʻokeʻo, akā hiki mai i nā kala ʻē aʻe, e like me ka poni, polū, a me ka ʻeleʻele.

ʻOiai he mea nui ka paʻakai no ke olakino, he nui ka poʻe e ukali nei i nā papaʻai Komohana e ʻai nui i ka hapa nui o ia mea, me ka hapanui e hele mai ana i nā meaʻai i hana ʻia me ka hana ʻia ().

ʻO ka nui o ka lawe ʻana i ka paʻakai e pili pū me nā hopena olakino maikaʻi ʻole, e like me ka hoʻonui ʻana o ka maʻi puʻuwai, hahau, momona, a me nā maʻi puʻupaʻa ().

Kākoʻo ka No White Foods Diet i ka hoʻēmi ʻana i ka lawe paʻakai mai nā kumuwaiwai i hana ʻia, e like me nā mea ʻai i hiki i nā kēpau, nā mea hoʻowalewale, a me nā papa ʻai i hoʻomo mua ʻia, a he mau meaʻai keʻokeʻo ʻē aʻe paha i pāpā ʻia i ka papaʻai.

Hoʻololi olakino: nā mea kanu kala a me nā mea ʻala

ʻO ka hōʻemi ʻana i kāu lawe paʻakai ʻaʻole ia he manaʻo e ola ʻoe i nā meaʻai ʻaʻohe mea ʻono.

Ma ka ʻaoʻao ʻē, hiki iā ʻoe ke hoʻāʻo e ʻike iā ia he manawa kūpono e hoʻokolohua me ka hoʻohana ʻana i nā ʻano mea kanu like ʻole a me nā mea ʻala i kāu kuke ʻana.

ʻO nā lau nahele a me nā mea ʻala e hoʻopili i nā kumuwaiwai o nā antioxidant, nā wikamina, a me nā minelala, a he mea paha ia e hōʻemi ai i ka mumuna a me ka hoʻoponopono ʻana i ke kō kō ().

E hoʻāʻo e hoʻohana i nā mea kanu e like me oregano, basil, thyme, a me rosemary, a me nā mea ʻala e like me ke kinamona, nutmeg, turmeric, paprika, a me ka cayenne pepper, e hoʻohui i ka ʻono i kāu meaʻai me ka hoʻohana ʻole i ka paʻakai.

Pono ka paʻakai no ke olakino, akā nui nā meaʻai i kēia au i nui loa. ʻO ka hoʻohana ʻana i nā mea kanu momona a me nā mea ʻono e ʻono ai i kāu mau meaʻai kahi ala maikaʻi loa e hōʻoki i ka paʻakai me ka ʻole o ka ʻono.

6. Uala keʻokeʻo

ʻAʻole kūlohelohe maoli kaʻuala keʻokeʻo. ʻO ka ʻoiaʻiʻo, he kumuwaiwai nui lākou o kekahi mau mea pono nui, e like me ka potassium, huaora C, a me ka fiber ().

Eia nō naʻe, ua loaʻa iā lākou kahi kūlana maikaʻi no ke olakino ʻole, ma muli o ke ʻano o ka hoʻomākaukau pinepine ʻana.

Ke hoʻomākaukau ʻia nā uala keʻokeʻo i nā ala liʻiliʻi liʻiliʻi, e like me ka palai ʻana a lawelawe ʻana paha iā lākou me nā paʻakai paʻakai, nā calorie kiʻekiʻe e like me ka gravy, hāʻawi lākou i ka loaʻa o ke kaupaona a me nā hopena olakino maikaʻi ʻē aʻe ().

Eia kekahi, ua hilinaʻi ka nui o nā papaʻai papaʻai hou i kēia ʻano o ka hoʻomākaukau ʻana o kaʻuala keʻokeʻo ma ke ʻano he mea kanu mea kanu me ka hoʻokaʻawale ʻana i nā ʻano mea kanu like ʻole.

No laila, inā ʻoe e hoʻopau maʻamau i nā uala keʻokeʻo e like me kāu mea kanu nui, ke kālepa ʻana iā lākou no nā ʻano mea kanu kala like ʻole hiki ke kōkua iā ʻoe e hoʻohui i nā ʻano huaʻai like ʻole i kāu papaʻai.

Kuapo olakino: nā lau lau

I ka wā e pili ana i nā mea kanu, ʻano mea ka mea e pono ai.

ʻO ka ʻai ʻana i nā mea kanu mai nā ʻano kala like ʻole - e laʻa me ka ʻōmaʻomaʻo, ʻalani, melemele, ʻulaʻula, poni, a keʻokeʻo - ua pili me ka hoʻemi ʻia o nā kūlana maʻi e like me ka maʻi puʻuwai a me ka maʻi ʻaʻai kolone (,).

ʻO nā mea kanu starchy, e like me nā ʻuala ʻalani, nā uala poni, nā peʻa ʻōmaʻomaʻo, a me nā kalaka hoʻoilo, hana maikaʻi nā mea a pau, nā waihoʻoluʻu kala no nā uala keʻokeʻo.

Inā ʻoe e hoʻāʻo e ʻokiʻoki i nā kālaki, hoʻāʻo e kuapo i kaʻu mau ʻuala no kekahi mau mea kanu non-starchy, e like me asparagus, zucchini, lau lau, Tomato, kāloti, bele pepa, a i ʻole kāpeti.

ʻOi aku ka momona o ka uala keʻokeʻo, akā hoʻomākaukau pinepine lākou me ka hoʻohana ʻana i nā ʻano hana maikaʻi ʻole. Inā ʻai mau ʻoe i ka uala keʻokeʻo, hoʻāʻo e kuapo iā lākou no nā mea lau waihoʻoluʻu ʻē aʻe e hoʻonui ai i ka nui o nā papaʻai

7. ʻO nā momona momona holoholona

ʻO ka hapa nui o ka No White Foods Diet e noʻonoʻo i nā momona o nā holoholona i mea ʻai keʻokeʻo a paipai e kaupalena ʻia lākou.

ʻO nā momona ma luna o nā holoholona keʻokeʻo e kuhikuhi mua i nā momona i hiki mai i nā meaʻai a me nā mea hana waiū, ʻo ka hapa nui he momona momona.

Paipai ka No White Foods Diet i ka hoʻopili ʻana me nā ʻiʻo wīwī loa a me nā huahana waiū momona wale nō - inā lākou i hoʻopili ʻia.

E like me ka nui o nā meaʻai keʻokeʻo ʻē aʻe, maikaʻi ʻole nā ​​momona momona.

Eia nō naʻe, hiki i kahi lawe kiʻekiʻe o lākou ke kōkua i ka hoʻonui ʻana i ka cholesterol a me kahi kiʻekiʻe o ka maʻi puʻuwai i kekahi poʻe ().

Kuapo olakino: nā momona i hoʻokumu ʻia me nā mea kanu

Hōʻike ka noiʻi inā pani ʻoe i nā momona momona i kāu papaʻai me nā momona unsaturated i hoʻokumu ʻia i nā mea kanu, hiki iā ʻoe ke hōʻemi i kou makaʻi o ka maʻi puʻuwai ().

Inā hele mai kahi mahele nui o kāu lawe momona i kēlā me kēia lā mai nā momona momona o ka holoholona, ​​e noʻonoʻo e hoʻololi i kekahi o ia mau mea no nā momona momona, e like me nā aila ʻoliva a me nā avocado.

Hiki iā ʻoe ke kiʻi i nā momona unsaturated nui o ka naʻau mai nā meaʻai āpau e like me nā nati, nā ʻanoʻano, nā avocados, a me nā ʻoliva.

ʻO ka hoʻololi ʻana i nā momona momona ma muli o nā holoholona me nā momona unsaturated i hoʻokumu ʻia i mea kanu e hoʻoliʻiliʻi i ke olakino puʻuwai.

ʻO kekahi mau meaʻai keʻokeʻo he olakino maikaʻi loa

ʻO kekahi o nā loiloi nui o ka No White Foods Diet ka mea kūpono ʻole e hōʻino i nā meaʻai ma muli o kā lākou kala.

'Tellslelo iki ke kala o kahi meaʻai iā ʻoe e pili ana i kāna waiwai meaʻai. No laila, hiki ke huikau kēia ala i ka pohō kaumaha no ka poʻe e hoʻāʻo wale nei e aʻo pehea e hana ai i nā koho meaʻai olakino.

ʻOiai ʻoi aku ka momona o nā meaʻai keʻokeʻo ma mua o nā mea ʻē aʻe - e like me nā hua i hoʻomaʻemaʻe ʻia a me ke kō - nui ke olakino a pili pono i nā papaʻai āpau e hāpai i ka olakino olakino a me ka pohō kaumaha.

Eia kekahi mau laʻana o kekahi mau meaʻai keʻokeʻo momona nui.

• Nā mea kanu: cauliflower, onion, kālika, turnips, parsnips, fungus
• Nā hua a me nā hua: nā cashews, nā ʻanoʻano sesame, nā hua paina
• Legume: pīni keʻokeʻo
• ʻIʻo: iʻa keʻokeʻo, manu moa
• Waiu: ka waiū, yogurt, tī
• Other: hua keʻokeʻo, niu

ʻIke nō, kekahi mau mana o ka No White Foods Diet e hana nei i ka hoʻokoe no kekahi mau meaʻai keʻokeʻo, e like me ka iʻa, nā hua manu, a me nā moa, akā ʻaʻole kekahi.

No laila, he mea nui e nānā koʻikoʻi i nā meaʻai āu e hoʻopau nei a no ke aha, ʻoiai ke kōkua maoli nei kekahi o lākou iā ʻoe e kiʻi i kāu mau pahuhopu.

ʻOi aku ka nui o nā meaʻai keʻokeʻo he momona loa, a me ka hoʻokolokolo ʻana i ka meaʻai ma muli o kona kala ʻaʻole ia ke ala maikaʻi loa e hoʻokokoke aku ai i kahi papaʻai olakino. Ma kahi o ka manaʻo e hoʻopau i ka meaʻai holoʻokoʻa holoʻokoʻa i ka hapa nui o ka manawa.

Ke laina lalo

ʻO ka No White Foods Diet kahi ʻano papaʻai makemake nui e nānā i ka hoʻopau ʻana i nā meaʻai keʻokeʻo e kākoʻo i ka pohō kaumaha a me ke kaulike kō kō.

ʻO kekahi o nā meaʻai keʻokeʻo i kāpae ʻia mai nā kumuwaiwai i hana ʻia me ka hana nui ʻia, e like me nā mānoanoa a me nā kō i hoʻomaʻemaʻe ʻia, a hiki ke hoʻololi maʻalahi ʻia me nā mea ʻono hou aku, me nā hua, nā huaʻai, a me nā mea kanu.

Eia naʻe, ʻo ka loiloi i ka maikaʻi o kahi meaʻai wale nō e kona kala ʻaʻole ia ke ala maikaʻi loa e hoʻoholo ai inā he olakino. Nui nā meaʻai keʻokeʻo e momona nui a hiki ke hoʻohana ʻia e kākoʻo i ka pohō kaumaha.

Ma kahi o, ʻoi aku ka maikaʻi o ka nānā ʻana i ka ʻai ʻana i ka meaʻai holoʻokoʻa, hoʻoliʻiliʻi liʻiliʻi a me ka hoʻomaʻamaʻa ʻana i ka hoʻohaʻahaʻa i ka wā e ʻai ana i kēlā mau mea momona ʻole.