He mau meaʻai mākou a pau. A ʻo kā mākou hilinaʻi ʻana, ʻaʻole ia ma nā kāloti a me ke kāpeti, akā ma ka ʻono, ka palaoa, nā meaʻai momona ... Mai kēlā mau huahana a pau e maʻi ai mākou me ka hoʻohana mau. No ka laʻana, wehewehe pono kēia wikiō XNUMX mau minuke pehea mākou e hoʻohui ai i ke kō. ʻO ka poʻe ʻoi loa o mākou e hoʻoikaika nei e kāpae i kēia mau mea hoʻohui, akā ʻaʻole maʻalahi loa.
Lana koʻu manaʻo i kēia mau ala ʻekolu e maʻalahi ai iā ʻoe e hakakā i nā ʻano ʻai maikaʻi ʻole:
1. E kaulike i kāu mau pae kō kō… Inā pōloli ʻoe ma waena o nā ʻai, he hōʻailona kēia e hāʻule ana ke kō koko. Ke haʻahaʻa, ʻai ʻoe i nā mea a pau. No ke kaulike ʻana i kāu pae kō, ʻai i kēlā me kēia 3-4 mau hola ma kahi mea i loaʻa i ka protein olakino, e like me nā hua a i ʻole nā nati. Ua kākau wau i kahi pou ʻokoʻa e pili ana i nā meaʻai olakino.
2. Hoʻopau i nā kalepona wai a me nā mea hoʻonanea ʻono… Ua piha nā mea inu kō i nā kemika a me nā mea ʻono. ʻO nā wai huaʻai i hana ʻia he kō wai wale nō. E ho'āʻo e inu i ka wai wale nō, ka ʻōmaʻomaʻo a i ʻole ka lāʻau lāʻau, nā wai huaʻai hou. Loaʻa i ke kī ʻōmaʻomaʻo nā mea e pono ai ke olakino. A mai hāʻule i ka pahele o ka inu ʻana i nā mea inu meaʻai. ʻO nā mea ʻono i loko o lākou e hoʻopunipuni i ko mākou kino i ka manaʻo e ʻai ana lākou i ke kō, a ʻo ia ka mea e hoʻoulu ai i ka hoʻokuʻu ʻana o ka insulin e like me ke kō maʻamau.
3. ʻAi i Protein Ola… ʻO ka mea maikaʻi loa, pono e loaʻa i kēlā me kēia ʻai ka protein maikaʻi. Hōʻike nā haʻawina ma ka ʻai mau ʻana i nā protein olakino e like me nā hua manu, nā nati, nā ʻanoʻano, nā legumes, a me nā kīʻaha protein-waiwai, e nalowale mākou i ke kaumaha, hoʻōki i ka ʻike ʻana i ka makemake ʻai, a puhi i nā calorie. Inā ʻai ʻoe i nā meaʻai holoholona, e koho i nā meaʻai holoʻokoʻa (ʻaʻole ka meaʻai hiki ke hiki, sausages, a me nā meaʻai like ʻole i hana ʻia) a ʻoi aku ka maikaʻi o ka ʻiʻo a me ka iʻa.
Ma hope o koʻu hoʻoholo ʻana e kaohi i ka nui o nā meaʻai i hana ʻia, hoʻomaʻemaʻe ʻia a me nā mea momona i kaʻu papaʻai, ua kōkua nui kēia mau rula ʻekolu iaʻu. A ʻaʻole lōʻihi ka hopena i ka hiki mai. ʻO nā kuko no ka meaʻai pono ʻole i nalowale. Koe no nā lā i lawa ʻole koʻu hiamoe, akā he moʻolelo ʻē aʻe kēlā.
Puna: Dr Mark Hyman