Contents
ʻO ka lilo ʻana o ke kaupaona a 8 kg i 14 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 740 Kcal.
Wahi a nā mea hoʻomohala o ka papaʻai ʻaʻake ʻole, ʻo kēia ʻōnaehana momona kekahi o nā ʻōnaehana kaumaha kaumaha ʻoluʻolu loa. He mea pono e hoʻomaopopo ʻia e hoʻohana pinepine ʻia ia ʻano papaʻai e nā mea ʻaleʻale e kiʻi i ke kino i ke kūlana maikaʻi ma mua o nā hoʻokūkū koʻikoʻi.
ʻAʻole manaʻo ka inoa o kēia ʻōnaehana i ke komo ʻole ʻana o nā kōpaka i loko o kou kino (kahi e hoʻoweliweli ai e hana i nā pilikia olakino koʻikoʻi). ʻO ia wale nō ka mea e hoʻemi ʻia ai kā lākou helu, ma muli o ia, ma ka laulā, hiki ke kahe o ke kaumaha ma nā ʻano he nui.
Nā koina ʻai ʻo Carbohidate
No ka poʻe i hoʻoholo e hoʻololi i kā lākou kiʻi me ke kōkua o kēia meaʻai, he mea nui e hoʻomanaʻo i ka helu 250. ʻO kēia ka helu o nā calorie hiki iā ʻoe ke loaʻa mai nā carbohydrates. ʻAʻole hiki iā ʻoe ke ʻoi aku i kēia nui inā makemake ʻoe e lilo i ke kaumaha. I ke kaʻina hana o ka pohō kaumaha, ua ʻōlelo ʻia e haʻalele i nā meaʻai i hoʻomoʻa ʻia, nā mea ʻono, nā mea kanu a me nā huaʻai momona i ka starch mai ka meaʻai. E like me ka ʻike ʻana o nā mea hoʻomohala o kēia ʻōnaehana pohō kaumaha, ʻo ia mau huahana, ʻoiai i nā mea liʻiliʻi, hiki ke hoʻoulu i ka insulin i loko o ke koko, alakaʻi i ka metabolic disruptions a, ma muli o ka hopena, hoʻoweliweli i ka pohō kaumaha.
A ʻo nā calories he 250 i haʻi ʻia ma luna aʻe nei e ʻokiʻoki ʻia mai nā carbohydrates paʻakikī (e laʻa me nā cereal), nā mea kanu, nā hua holoʻokoʻa, a me nā mea like. ʻAʻole ia e koi ʻia e pili pono i kēia papaʻai ma mua o ʻelua mau pule ma kona ʻano maʻemaʻe.
ʻOi aku ka maikaʻi e wāwahi i kāu mau meaʻai he 5-6 mau manawa i ka lā a ʻaʻole ʻai i kekahi mea 3 mau hola ma mua o ka hiamoe.
E nānā i kēia manawa i ka papa kuhikuhi papaʻai ʻaʻā ʻole i ka ʻaʻā. I ka hoʻomaka, ʻike mākou i nā mea e pono ai e ʻōlelo ʻia ʻaʻole (a i ʻole inā hiki ʻole kēia, e hōʻemi nui i ka nui). Hōʻalo i nā mea kanu starchy (kahi, ʻo ia hoʻi, kaʻuala kaulana), beets, kulina, kāloti, hua hua (ʻae wale ʻia ka citrus a me nā hua kawa), ke kō a me nā mea e loaʻa mai ana, nā mea hoʻonaninani, ka wai ʻona, nā momona trans, nā mea i hoʻomoʻa ʻia, nā cereala āpau.
Akā ʻo ke kumu o kāu meaʻai e hana ʻia mai ka ʻiʻo a me nā huahana iʻa, ka iʻa, nā cheeses (ʻoi aku ka maikaʻi me ka momona haʻahaʻa). Hiki iā ʻoe ke ʻai i kēia mau meaʻai e like me kou makemake. Akā, ʻoiaʻiʻo, e hoʻomanaʻo ʻoe aia nō ʻoe ma kahi ʻai hoʻemi kaumaha. ʻAʻole pono ka helu ʻana i nā calorie i nā meaʻai i ʻae ʻia a ʻai pū kekahi i nā ʻāpana ʻiole, akā ʻaʻole hiki iā ʻoe ke ʻai nui. A i ʻole, ma ka liʻiliʻi, hiki i ke kaumaha ke maloʻo, a i ʻole e loaʻa paha ke kaumaha. Ke ʻike ʻoe i ka pōloli, e ʻai i nā meaʻai i ʻae ʻia, akā mai wikiwiki. E hoʻomanaʻo ʻaʻole hiki koke mai ka māʻona. Mai ʻai nui.
Kūpono ke inu i hoʻokahi a me ka hapalua i ʻelua liters o ka wai maʻemaʻe i kēlā me kēia lā. Hiki iā ʻoe ke hoʻohana i ke kī ʻōmaʻomaʻo me ka ʻole o ke kō (a i ʻelima mau kīʻaha i ka lā). ʻAʻole kapu hoʻi kahi kofe. ʻO kēlā me kēia wai wai, e hoʻopili ʻia me nā mea hou i ʻono ʻia, a me ka soda (a ʻo nā mea i kapa ʻia he dietary) ua kapu loa ʻia.
Nā Contraindications o kahi papaʻai ʻaʻā ʻole
ʻAʻole hiki ke hoʻopili i kēlā papaʻai i kēlā me kēia kanaka i loaʻa i nā pilikia o ke kola a me ke ake. Aia ma luna o kēia mau lālā i hāʻule ai kahi ukana koʻikoʻi i ka wā o ka papa ʻaina ʻaihue ʻole, ʻoiai ma ke kahua o ka pohō kaumaha.
Nā pōmaikaʻi o kahi papaʻai ʻaʻā ʻole
Me ke kanalua ʻole, ʻo ka pono nui ka hopena o kēia ʻano kaila kaumaha. Ma ke ʻano he kānāwai, hoʻomaka nā paona keu e hoʻoheheʻe wikiwiki.
Eia kekahi, ʻo nā plus o ka lilo o ka momona ʻaʻā ʻole i ka paona pū me ka ʻoiaʻiʻo e hoʻomau ka hana ʻana o ke kino me ka hāmau i ka loaʻa ʻana o kahi nui o nā calorie. ʻAʻole pono ia e ʻokiʻoki iā lākou, no laila ʻaʻole ia e makaʻu a hoʻomaka ʻole ʻo ia e hana i ke ʻano hoʻokele waiwai (ʻoiai hiki ke ʻai me nā papaʻai ʻē aʻe, kahi e hoʻemi nui ʻia ai ka ʻai o ka calorie o kēlā me kēia lā).
Kōkua ka protein i loko o ke kino iā mākou e hakakā i nā waihona momona a ma ka manawa like e ʻoluʻolu a luhi ʻole hoʻi. Hiki iā ʻoe, inā makemake ʻoe, e komo i nā haʻuki. ʻAʻole ia he mea ʻole e hoʻohana ai nā mea haʻuki i kēia papaʻai.
Loaʻa i nā meaʻai protein nā mea i antidepressants a hoʻomāʻona i ko mākou lolo me ka ikaika e pono ai e hana pono.
Hōʻoluʻolu ka poʻe he nui i kēia papaʻai me ka maʻalahi ʻole o ka pōloli a me ka hōʻoluʻolu ʻole.
Nā mea maikaʻi ʻole o ka papa ʻaina ʻaʻā ʻole
Eia nō naʻe, ʻaʻole hiki iā ʻoe ke noho ma kēia papaʻai no kahi manawa lōʻihi loa. ʻO ka ʻoiaʻiʻo ʻo ka abstinence carbohydrate no ka wā lōʻihi (a i ʻole ka hoʻohaʻahaʻa nui ʻia ʻana o nā huʻihue i loko o ke kino) hiki ke alakaʻi i ka nele o nā huaʻale (ʻo ia hoʻi nā carbohydrates) a hana i nā pilikia olakino.
Inā ʻaʻole mua ke kahua o ka lilo ʻana o ka paona; ua loaʻa iā ʻoe, ma ke ʻano holoʻokoʻa, ka hopena i makemake ʻia; lilo kāu pahuhopu i mea nui e mālama i kāu kaupaona e kū nei ma mua o ka hoʻonele ʻana i nā paona keu; a laila he mea kūpono ke hoʻolauna i kekahi nui o nā huaʻale (i loko o nā cereals) i loko o ka papaʻai.
Akā he mea nui e koho pono i nā cereals. ʻOi aku ka maikaʻi o ka hoʻopau ʻana i ka koho i ka poʻe i loaʻa ka nui o ka protein (oat, pea, buckwheat). Ma ke ala, hiki iā ʻoe ke hana i nā mea i hoʻomoʻa ʻia mai ka cereals inā makemake ʻoe e mālama iā ʻoe iho i kahi meaʻai a ma ka manawa like e pale aku i ka pili ʻana i nā calorie pono ʻole. Hiki ke hoʻohana ʻia ka bran loose a me nā hua ʻokiʻoki. ʻO kēia mau huahana kahi kumu o nā protein maʻalahi a loaʻa i ka nui o nā huaora. Ma ka hoʻohaʻahaʻa ʻana, he mea hoʻoulu maikaʻi lākou i ka ʻōpū a me ka satiety lōʻihi.
ʻAʻole maʻalahi kēia papaʻai no nā mea āpau. No kekahi, ʻoi aku ka maʻalahi o ka hoʻomanawanui i ka hōʻino ʻana i nā meaʻai he nui.
I kekahi manawa, hoʻomaka ka poʻe e nalowale ana i ke kaumaha e hilinaʻi i nā huahana dairy, me ka nānā ʻole i ka nui o ka momona i loko o lākou, hiki ke hoʻopilikia i ke olakino. Eia kekahi, hiki ke hoʻopōʻino i ke kino nā kino ketone, kahi o nā meaʻai protein he nui.
Ke hana hou nei i kahi papaʻai ʻaʻake ʻole
He ʻōlelo aʻoaʻo, inā ʻaʻole ʻoe i hoʻokō i ka pohō kaumaha āu i moemoeā ai, akā ua ʻoluʻolu nā hopena iā ʻoe, ma mua o ka make hou ʻana, hoʻomaha iki ma hoʻokahi mahina. E hoʻomanaʻo i ka manawaʻai ʻole e pili ana i nā kumumanaʻo o kēia ʻōnaehana a me ka meaʻai kūpono, a i ʻole ia e hoʻokuke ʻoe i ke kaumaha i mua a i mua. Inā hoʻokokoke ʻoe i kēia papaʻai, hiki iā ʻoe ke hoʻokō i nā hopena i ʻike ʻia a mālama iā lākou no kahi manawa lōʻihi.