ʻAe hiki iā ʻoe ke nānā pono papaʻai: hana paha ia no ka lilo o ke kaupaona?

Anter

• ʻO ka heluʻai dietline ola: 2.5 i waho o 5
• He aha ka ʻae e hiki ai iā ʻoe ke ʻai?
• Pehea e holo ai?
• Lulu Hoʻololi ʻAina
• Mea hoʻohui Meaʻai
• Kaʻaʻai kukui uila
• Hiki iā ia ke kōkua iā ʻoe e lilo i ka kaumaha?
• Nā Pōmaikaʻi kūpono ʻē aʻe
• Kūpono a me ka lawe
• Hiki ke kōkua i ka hoʻoulu ʻana i ka Wikamina a me ka Mineral Intake ʻoiai e ʻai ana
• Nā Downsides hiki
• E paʻakikī paha e pili aku
• Hana ʻia nā huahana
• Hoʻohana i ke kūʻai aku ʻana Multilevel e kūʻai aku i nā huahana
• Hoʻolālā Meaʻai Laʻana
• ʻO ka lā ʻekahi
• Lā ʻElua
• ʻO ka lā ʻekolu
• Ka Laina Lalo

ʻO ka heluʻai dietline ola: 2.5 i waho o 5

ʻO kaʻai hiki iā ʻoe ke hana i kahi papa hana hoʻowahāwahā kaulana e hoʻohana i nā lulu meaʻai āpau a me nā mea hoʻopiliʻai.

Kūʻai ʻia ia e kōkua iā ʻoe e hoʻokō i kāu kaupaona maikaʻi a ola i kahi ola olakino ʻoiai ke ʻoluʻolu nei i kekahi o kāu mau meaʻai punahele.

Eia nō naʻe, noʻonoʻo paha ʻoe e holo pono paha kēia papaʻai.

Nānā ʻia kēia ʻatikala i ka papaʻai ʻAe Hiki iā ʻoe a me nā hopena i ka pohō a me ke olakino.

• Huina piha: 2.5
• ʻO ka pohō kaumaha wikiwiki: 4
• Ka lōʻihi o ke kaupaona lōʻihi: 2
• Maʻalahi e hāhai: 2
• Ka maikaʻi kūpono: 2

KA LOA BOTTOM: ʻO ka hiki iā ʻoe keʻai, ka mea e hilinaʻi nei i nā mea hoʻopihapiha a me nā lulu ʻana i ka pāʻina, hiki ke maʻalahi no ka hōʻemi kaumaha pokole. Eia naʻe, ka mea, loa kapu, haʻahaʻa-calorie, a pipiʻi. ʻAʻole nō hoʻi i aʻo nui ʻia.

He aha ka ʻae e hiki ai iā ʻoe ke ʻai?

ʻO ka ʻAi Oe Hiki i ka papaʻai kahi papa hana pāʻina pāʻina pāʻina e hoʻopili ana i nā hoʻoluliluli a me nā mea hoʻopiliʻai i kūʻai ʻia ma o ka pūnaewele o ka ʻoihana.

Ua hana ʻia ka ʻōnaehana e Alejandro Chaban nāna i hoʻokumu i ka ʻoihana ma 2012 ma hope o ka lilo ʻana o 160 paona (73 kg) me ka hoʻohana ʻana i nā ʻano hana kaumaha like.

Kūʻai ʻia nā huahana ma ke ʻano he "clinically hōʻoia" e kōkua iā ʻoe e lilo i ka paona. Hiki iā lākou ke kūʻai pākahi ʻia a i ʻole nā ​​pūʻolo pūʻolo.

ʻO kā lākou puʻupuʻu kaulana loa kahi lako o nā lulu a 30 lā i kapa ʻia ʻo "Transform Kit: On The Go 60," ʻo ia hoʻi:

• Hoʻopiha Hou i ka ʻAi. ʻElua pahu (30 lawelawe) o ka pauka paʻa no ka hoʻoluliluli ʻana. Hāʻawi kēlā me kēia lawelawe i 200 mau calorie a me 20 mau kekona o nā protein i hoʻokumu ʻia me ka waiū me 21 mau huaora a me nā minelala pono.
• Slim iho. 30 mau capsule i piha me kahi kāwili o ka ʻōmaʻomaʻo tī, caffeine, L-carnitine, a me nā mea hana ʻē aʻe. Hoʻolaha ʻia e kōkua iā ʻoe e "kuni i nā mea ʻoi aku ka nui o nā calorie" a "hoʻonui i nā pae ikehu."
• Kākoʻo Appetite. 30 mau capsule i piha ka hui ʻana o nā mea kanu, chromium, a me nā amino acid i ʻōlelo ʻia e hōʻemi i ka pōloli a hoʻoliʻiliʻi i ka lawe ʻana o ka meaʻai.
• Collagen. 30 mau capsule o ka collagen bovine a me ka hui ʻana o nā wikamina a me nā minelala i kūʻai ʻia aku e "mālama i ka ʻili o ka ʻili" a paipai i ka lauoho a me nā kui kuʻi.
• Kolone Optimizer. Hoʻolaha ʻia he 30 capsule probiotic a me nā lāʻau lapaʻau e kōkua i ka hoʻolauna ʻana i kahi ʻōpū maikaʻi a pale i ke kinoea a me ka momona.
• Alakaʻi Nutr. ʻO kahi puke alakaʻi a me nā ʻano nohona e haʻi iā ʻoe i ka mea, i ka wā a me ka nui o ka ʻai.
• Puʻuwai Puʻuwai. ʻO kahi kūpeʻe lima puʻuwai me nā ʻōkuhi e hāʻawi iā ʻoe iho i kahi pūlima ma ka lima o ka wā ke manaʻo maikaʻi ʻole e pili ana i ka "ʻai ʻōpala, kānalua, a me ka makaʻu" i uhi i kāu mau pahuhopu.

Kūkulu ʻia kaʻai ʻAe Hiki iā ʻoe ma kahi o ka pālolo pālolo pāʻaina lulu a me nā mea hoʻopiliʻai. Hoʻolaha ʻia e kōkua iā ʻoe e lilo i ke kaupaona a ola i kahi ʻano olakino olakino.

Pehea e holo ai?

Hana kaʻai ʻAe Hiki iā ʻoe ma ke pani ʻana i hoʻokahi i ʻelua mau papa ʻaina nui i kēlā me kēia lā me ka lulu ikaika. Paipai pū kekahi iā ʻoe e lawe i nā mea hoʻopiha papaʻai o kēlā me kēia lā a hāhai i ka Traffic Light Diet no kāu mau meaʻai i koe a me nā meaʻai māmā.

Lulu Hoʻololi ʻAina

ʻAe Hiki Hiki iā ʻoe ke ʻai i nā lūlū lulu i nā calorie a kiʻekiʻe i ka protein.

Hāʻawi kahi lawelawe hoʻokahi o ka paina pani pālolo i 200 mau calorie, 15 mau kalima, 7 mau momona o nā momona, a me 20 mau kekona o nā protein.

No ka hapanui, he ʻai māmā iki kēia ma mua o ka maʻamau. No laila, hiki i nā lulu ke alakaʻi i ka pohō kaumaha ma ke kaohi ʻana i nā calorie.

ʻOiai, he nui nā noiʻi i hōʻike i ka lulu ʻana o ka pāʻina hiki ke lilo i mea pono e lilo i ka kaupaona (,,).

Eia nō naʻe, ʻaʻohe noiʻi i paʻi ʻia ma ka ʻAe Hiki Hiki iā ʻoe ke lulu kikoʻī.

Mea hoʻohui Meaʻai

ʻO ka ʻAe Hiki iā ʻoe ke hoʻolālā i loko o ʻehā mau mea hoʻopihapihaʻai, hoʻolaha ʻia e "kōkua iā ʻoe ma o kāu loli."

Ke lawe ʻia i kēlā me kēia lā, manaʻo ʻia kēia mau mea kōkua hōʻemi kaumaha e hoʻonui i kāu metabolism, kāohi i ka pōloli, hoʻolauna i kahi ʻōpū maikaʻi, a hoʻoulu hou i ka lauoho, ka ʻili, a me nā kui.

ʻOiai ʻaʻole i loaʻa nā noiʻi e pili ana i kēia mau mea hoʻopiha kikoʻī, kākoʻo ka noiʻi i kekahi o kā lākou mea pono nui.

ʻO kahi laʻana, hōʻike kekahi mau noiʻi i ka ʻohina kī ʻōmaʻomaʻo - i loaʻa i ka waihona Slim Down - hiki ke alakaʻi i ka hōʻemi kaumaha nui a kōkua me ka mālama ʻana i ke kaupaona, ʻoiai ua hui ʻia nā hopena (,).

Kaʻaʻai kukui uila

ʻO ka ʻAe Hiki iā ʻoe ke lilo i ka hoʻolālā kaumaha me kahi alakaʻi meaʻai e hoʻopiha ai i nā haʻalulu a me nā mea hoʻohui.

Hoʻomaopopo ke alakaʻi i nā nui o ka ʻāpana a pehea e hahai ai i kahi Diet Light Traffic.

Ua hoʻomaka ʻia ka Diet Light Traffic i nā makahiki 1970, e kōkua i ka pane ʻana i ka piʻi ʻana o ka nui o ke keiki momona. Mai ia manawa, ua ʻāpono ʻia e nā papahana hōʻemi kaumaha he nui, e like me ʻAe Hiki iā ʻoe (, 7).

Pololei ka manaʻo. Māhele ʻia nā meaʻai i ʻekolu mau ʻāpana:

• Mea ʻai ʻulaʻula. ʻO kēia nā meaʻai e hōʻalo ai. ʻO nā laʻana e pili ana i nā meaʻai palai, nā meaʻai wikiwiki, nāʻiʻo momona momona, nā meaʻai momona, a me ka soda.
• Nā meaʻai melemele. ʻO kēia nā meaʻai hiki iā ʻoe ke ʻai i kēlā me kēia manawa. ʻO kahi laʻana, nā hua i hoʻomaʻemaʻe ʻia, nā hua manu, a me nā mea hana waiū momona momona.
• Nā meaʻai ʻōmaʻomaʻo. ʻO kēia nā meaʻai hiki iā ʻoe ke ʻai pinepine. ʻO kahi laʻana, nā kīʻaha holoʻokoʻa, nāʻiʻo momona, nā moa, nā iʻa, a me nā huaʻai a me nā mea kanu hou loa.

Ua hōʻike ʻia nā noiʻi e pono paha ka papaʻai māmā uila no ka mālama ʻana i ke kaumaha i nā keiki, akā nele ka noiʻi ʻana i ka maikaʻi o ia mea no nā mākua ().

Eia kekahi, ʻaʻohe noiʻi i loiloi i ka mana o ʻAi Oe Hiki i ka papaʻai.

ʻO ka ʻAe Hiki iā ʻoe ke hoʻopili i kahi papaʻai i hoʻokahi i ʻelua mau meaʻai i ka lā me nā haʻalulu haʻahaʻa-calorie a me nā mea kōkua hōʻemi kaumaha. Hāpai pū kekahi ia i kahi Diet Light Traffic i mālama ʻia e nā ʻāpana a me nā meaʻai māmā.

Hiki iā ia ke kōkua iā ʻoe e lilo i ka kaumaha?

ʻO ka hōʻemi ʻana i ka lawe ʻana i ka calorie ke kī o ka lilo ʻana o ka paona, akā hiki ke paʻakikī i kahi wahi i hoʻopiha ʻia me nā mea hoʻowalewale, ikaika nui.

ʻAʻohe haʻawina e noho nei ma ʻAe Hiki Hiki iā ʻoe ke lulu. Eia nō naʻe, hōʻike ka noiʻi e hiki i nā lulu pāʻina ʻai ke kōkua iā ʻoe e nalo a mālama i ke kaupaona ma o ka kaohi ʻana i nā nui o ka hapa, e hana ana i kahi deficit calorie, a mālama iā ʻoe me ka hapa liʻiliʻi o nā calories (,).

I loko o hoʻokahi hebedoma hebedoma he 12, ua nalowale nā ​​mea ʻai he 45 i ka awelika o 11 paona (5 kg) ma o ka hoʻololi ʻana i nā pāʻina he 2 i kēlā me kēia lā me nā lulu pāʻina meaʻai maikaʻi ().

I loko o kahi noi ʻē aʻe, ua nalowale kekahi mau kānaka i ka awelika o 25 paona (11 kg) ʻoiai ke ukali nei i ka papa ʻaina kaloria i hoʻopili ʻia e pili ana i ka lulu pāʻina ʻai 2 i kēlā me kēia lā no 16 mau pule ().

Eia kekahi, kahi loiloi piha o nā noiʻi ʻeono i hōʻike ʻia e ʻoi aku ka maikaʻi o ka inu ʻana i nā mea inu pana ma mua o nā papa kuʻuna, nā calorie haʻahaʻa.

Ua ʻike ʻia ka loiloi i nā poʻe papaʻai e hoʻohana ana i nā mea inu panai i kēlā me kēia lā i nalo ka 7-8% o ko lākou kino kaumaha i ka hoʻohālikelike ʻana i ka 3%% ma ka papa kuʻuna, calorie haʻahaʻa ().

ʻO kaʻai hiki iā ʻoe ke alakaʻi i ka hōʻemi kaumaha ma o ka kaohi ʻana i nā nui o ka ʻāpana a hoʻemi i ka nui o ka loaʻa o ka calorie.

Nā Pōmaikaʻi kūpono ʻē aʻe

ʻO ka ʻAe Hiki Hiki iā ʻoe ke loaʻa i kahi papaʻai kekahi mau pono ke kōkua ʻole iā ʻoe e lilo i ka paona.

Kūpono a me ka lawe

ʻAe Hiki iā ʻoe ke kauoha i nā huahana mai ka pūnaewele a hoʻouna pololei ʻia i kāu puka.

ʻOiai pono ʻoe e hoʻohui i ka wai, maʻalahi ka lulu a maʻalahi hoʻi inā ʻoe e noho i kahi nohona hana.

Hoʻohui, lawe lākou. Loaʻa iā ʻoe ʻAe hiki ke lūlū ma ka lima e mālama iā ʻoe mai ka hopu ʻana i kahi mea olakino a i ʻole calorie-ʻeleu ke hele nei.

Ma ka ʻaoʻao maikaʻi, ka hilinaʻi ʻana i nā lulu hiki ke keʻakeʻa iā ʻoe mai ka hoʻomohala ʻana i nā ola āpau, nā ʻano olakino, e like me ka kuke ʻana a me ka hoʻolālā ʻana i nā koho nutritious no nā lā paʻahana.

No laila, hiki paha iā ʻoe ke hoʻi i ka wā kahiko, nā ʻano kūleʻa ʻole ke haʻalele ʻoe i ka papaʻai.

Hiki ke kōkua i ka hoʻoulu ʻana i ka Wikamina a me ka Mineral Intake ʻoiai e ʻai ana

Ke hele nei ʻoe i ka papa haʻahaʻa calorie, hiki i ka paʻakikī ke kiʻi i nā meaola āpau āu e pono ai e noho olakino ().

ʻAe Hiki Hiki iā ʻoe ke ʻai i nā lulu pani me 21 mau wikamina a me nā minelala, e like me ka wikamina D a me ka hao - ʻelua mau mea momona a ka poʻe i hemahema pinepine i (,).

Eia nō naʻe, nele i nā lulu kekahi mau mea pono pono, e like me ka calcium a me ka potassium.

I ka ʻoiaʻiʻo, hāʻawi kahi lawelawe hoʻokahi o ka paina pani pālolo i 8% wale nō o ka Reference Daily Intake (RDI) no ka puna a ʻo 2% wale nō o ka RDI no ka potassium.

ʻO kēia ka mea e waiwai nui ai kāu mau meaʻai i koe a me nā meaʻai māmā i ka calcium a me ka potassium, a i ʻole ia ʻoe e kūʻai a lawe i kahi pākuʻi hou e hōʻalo ai i nā hemahema o ka momona.

ʻAe hiki iā ʻoe ke hāʻawi i kahi ʻōlelo hōʻoia no ka poʻe paʻahana. Kūpono nā lulu, lawe, a hāʻawi i nā wikamina a me nā minelala pono 21, i nele paha i kāu papaʻai. Eia nō naʻe, haʻahaʻa paha ia i nā meaola ʻē aʻe, e like me ka puna a me ka potassium.

Nā Downsides hiki

ʻOiai ʻo ka ʻAi Oe Hiki Hiki ke kōkua iā ʻoe e lilo i ka paona, nui nā mea maikaʻi ʻole o ka hoʻolālā.

E paʻakikī paha e pili aku

Hiki ke kōkua i ka papaʻai papaʻai ʻAe Hiki iā ʻoe ke kōkua me ke kaupaona wikiwiki ʻana akā paʻakikī paha i ka pili ʻana i ka wā lōʻihi, no ka mea, kaohi loa ia.

ʻAʻole wale ʻoe e kaupalena ʻia i ka lulu ʻana o ka pāʻina no hoʻokahi a ʻelua mau pāina i kēlā me kēia lā, akā hoʻokau ka hoʻolālā i kahi mana palena o ka Traffic Light Diet no kāu mau meaʻai i koe.

Hoʻopau kēia papaʻai i nā meaʻai he nui, me kahi mau koho olakino e like me ka maiʻa a me ka mango.

Eia kekahi, ʻimi nā noiʻi e paʻakikī paha nā papaʻai pani hakahaka e hoʻopili iā (,).

ʻO kahi laʻana, 49% o nā mea i komo i haʻalele i kahi haʻawina he 12 mau pule i hoʻololi i ka ʻaina kakahiaka a me ka ʻaina awakea me kahi mea inu ().

Hana ʻia nā huahana

ʻAe Hiki Hiki iā ʻoe ke hoʻoluliluli ke hana nui ʻia a ʻaʻole paha ia ke koho ʻoi loa no ke olakino holoʻokoʻa.

ʻOiai hoʻoikaika ʻia nā lulu me 21 mau meaola kūpono, ʻaʻole hiki iā lākou ke hoʻohālikelike i nā keu pono o kahi papaʻai maikaʻi, meaʻai.

Hāʻawi nā meaʻai āpau i nā mea i ʻoi aku ma mua o ka mea i helu ʻia ma nā lepili nutritive.

ʻO nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, a me nā legume i loko o nā mea kanu i hoʻopili ʻia i nā pono olakino he nui, me kahi hōʻemi hoʻemi ʻia o nā maʻi maʻi mau ().

Hoʻohana i ke kūʻai aku ʻana Multilevel e kūʻai aku i nā huahana

Ke hoʻohana nei i kahi hoʻolālā kūʻai multilevel, ʻAe Hiki iā ʻoe ke kūʻai i nā huahana i kahi huahana a kūʻai aku iā lākou iā ʻoe no ka loaʻa kālā.

Wahi a ka pūnaewele, hāʻawi pū nā mea aʻoaʻo i kahi alakaʻi a me ke kākoʻo hoʻokahi.

Hiki ke weliweli kēia mea ʻoiai ʻaʻohe mea hōʻoia e loaʻa i kēia mau kaʻi ka hoʻomaʻamaʻa maʻamau i ka meaʻai, olakino, a me nā ʻōlelo aʻoaʻo.

He paʻakikī paha ka papaʻai ʻAe Hiki iā ʻoe ke pili a pili i nā huahana i hana ʻia kiʻekiʻe ʻaʻole hiki ke hoʻohālikelike i nā pono o ka meaʻai maoli, maikaʻi. Eia nō naʻe, ʻaʻole kūpono paha nā kumu aʻo i loko o ka ʻoihana e hāʻawi i ke olakino olakino.

Hoʻolālā Meaʻai Laʻana

Wahi a ka papaʻaiʻai ʻAe Hiki iā ʻoe, pono i kou lā e hoʻokomo i ʻelima mau pāʻina, i kau like i loko o ka lā.

ʻO ka ʻekahi a ʻelua paha o kāu mau papaʻai nui he ʻAe Hiki Hiki iā ʻoe ke hoʻoluliluli meaʻai, ʻoiai kāu mau pāʻina i koe a me nā meaʻai māmā e hahai i nā kulekele olakino o ka hoʻolālā.

Eia kahi laʻana 3-lā papa hoʻolālā:

ʻO ka lā ʻekahi

• ʻAina kakahiaka. Hoʻokahi ka lawelawe ʻana o kahi hoʻoluliluli pāʻina piha piha a hoʻokahi capsule i kēlā me kēia o Slim Down, Kākoʻo Appetite, Collagen, a me Colon Optimizer.
• Mea ʻai māmā. ʻO kahi ʻano liʻiliʻi o nā ʻano pua sunflower.
• ʻAina awakea. ʻO nā moa fajitas me nā pepa bele a me nā tortillas palaoa ʻelua.
• Mea ʻai māmā. ʻO ka salakeke tuna me nā lāʻau celery.
• ʻAina ʻaina awakea. Hoʻokahi o ka lawelawe o kahi lulu Meal Replaced.

Lā ʻElua

• ʻAina kakahiaka. Hoʻokahi ka lawelawe ʻana o kahi hoʻoluliluli pāʻina piha piha a hoʻokahi capsule i kēlā me kēia o Slim Down, Kākoʻo Appetite, Collagen, a me Colon Optimizer.
• Mea ʻai māmā. ʻO kahi ʻāpana almond ʻuʻuku, hoʻolei ʻia i ka pauka chili.
• ʻAina awakea. Hoʻokahi o ka lawelawe ʻana o kahi lulu Meal Replaced.
• Mea ʻai māmā. ʻO ka salake moa me nā hua kukama.
• ʻAina ʻaina awakea. Pā palai ka ʻōpae.

ʻO ka lā ʻekolu

• ʻAina kakahiaka. ʻO ka omelet-egg omelet keʻokeʻo me ka muffin English-palaoa āpau a me hoʻokahi capsule o kēlā me kēia Slim Down, Kākoʻo Appetite, Collagen, a me Colon Optimizer.
• Mea ʻai māmā. ʻO kahi lima liʻiliʻi o nā nati a me nā ʻanoʻano.
• ʻAina awakea. Hoʻokahi o ka lawelawe ʻana o kahi lulu Meal Replaced.
• Mea ʻai māmā. ʻO nā ʻāpana Tureke a me nā kōmato i ʻōwili ʻia i nā lau lettuce.
• ʻAina ʻaina awakea. Hoʻokahi o ka lawelawe o kahi lulu Meal Replaced.

Paipai ʻo ka ʻAi Hiki iā ʻoe ke ʻai i ʻelima mau pākaina i kau like i loko o ka lā. Hiki paha i kahi hoʻolālā lā ke hoʻopili i hoʻokahi a i ʻelua mau lulu pani pālua a ʻelua a ʻekolu paha mau meaʻai a me nā meaʻai māmā i ʻae ʻia.

Ka Laina Lalo

ʻO ka ʻAi Hiki iā ʻoe keʻai he ʻōnaehana maʻalahi a maʻalahi hoʻi e hiki ke hana ma o ka hōʻemi ʻana i kāu lawe ʻana i ka calorie me nā mea inu panai a me kahi papaʻai i kaohi ʻia e ka hapa.

Maikaʻi paha kēia ala i ka make ʻana i ka papaʻai no ka pohō wikiwiki, ʻoiai ʻaʻohe haʻawina no ka ʻAi Hiki iā ʻoe ke ʻai ponoʻī.

No kahi hopena wā lōʻihi e pono ai no ka lilo ʻana o ke kaupaona a me ke olakino holoʻokoʻa, e noʻonoʻo i ka papaʻai kaulike e hoʻopili ana i nā hua hou, nā lau, nā kīʻaha piha, nā legume, nā protein protein, a me nā momona momona.