I kēia mau lā, ua kaulana loa ka meaʻai keto (high fat low carbohydrate, LCHF). ʻO wai ka mea ʻaʻole e kamaʻilio e pili ana iā ia, akā naʻe, liʻiliʻi nā ʻōlelo olakino a me nā ʻōlelo hōʻeha ma ka Pūnaewele. I kēia manawa ua loaʻa iaʻu kahi moʻokāki @ cilantro.ru ma Instagram aʻu e makemake ai e heluhelu: leʻaleʻa, ʻakaʻaka, maopopo a pono! ʻO ka mea kākau o ka moʻolelo a me ka mana pūnaewele o Cilantro, ʻo Olena Islamkina, he mea kākau moʻolelo a me ke kumu keto, ua noi au iā ia e kamaʻilio e pili ana i ke keto. Inā he mau nīnau kāu, e kākau i nā manaʻo. ʻO ka ʻike hou aku ma ka pūnaewele cilantro.ru a ma ka moʻolelo Instagram o Olena @ cilantro.ru.
– Pehea ʻoe i hele mai ai i kēia ʻai? Loaʻa nā pilikia olakino, pilikia kaumaha, a i ʻole hoʻokolohua wale nō? Pehea ka wikiwiki o kou manaʻo he "hana" ia?
- Pohō. Aia nā pilikia ma ka laulā - ʻaʻole ʻoluʻolu ka hana a me ke ola pilikino, makemake wau e hoʻololi i kekahi mea, ua hoʻoholo wau e hoʻomaka me aʻu iho. Ua hoʻololi au i ka meaʻai kūpono - protein a me nā mea kanu, hoʻokaʻawale ʻia ke kō, nā pastries, pasta, raiki. Akā makemake nui au i ka meaʻai ʻono, no laila ʻaʻole wau i lōʻihi i kēlā ʻano meaʻai - ua hoʻomaka wau e hoʻomomona i ka meaʻai. Ua ʻoi aku ka ikaika, ua "mālamalama" koʻu lolo, ua maikaʻi koʻu naʻau, ua heheʻe ke kaumaha i mua o koʻu mau maka. A laila ua hāʻule au i ka ʻike e pili ana i keto / LCHF a ua hoʻokumu ʻia ke kiʻi. Mai ia manawa ua ʻai au i ka meaʻai me ka naʻau.
– He aha kāu e ʻai ai no ka ʻaina kakahiaka a me ka ʻaina ahiahi?
- I kēia manawa, hānai au i kaʻu kaikamahine hānau hou, ʻo wau - #mamakenaketo, ma nā huaʻōlelo Instagram, ua hoʻololi i ka meaʻai a me ka pinepine o nā meaʻai. Ma mua o ka hāpai ʻana, ʻai au i 2 mau manawa i ka lā - ʻaina kakahiaka a me ka ʻaina ahiahi, hoʻomaʻamaʻa i ka pōloli pōloli - 8:16 (16 mau hola me ka ʻole o ka ʻai) a i ʻole 2: 5 (2 mau manawa o ka pule no 24 mau hola ma ka wikiwiki).
No ka ʻaina kakahiaka, ua ʻai au, no ka laʻana, nā hua ʻōpala me ka puaʻa, nā mea kanu a me ka paʻakai, me ka paʻakai maikaʻi a i ʻole ka pata nut. I ke ahiahi - kekahi mea protein, i kuke ʻia i ka momona me nā mea kanu a me ka momona. No ka laʻana, ka umauma pāpaʻi, nā haloʻi a me nā meaʻai i palai ʻia i ka momona ʻiole. A i ʻole ka ʻiʻo Farani a me ka salakeke me ka ʻaila ʻoliva a i ʻole ka mayonnaise homemade. Eia hou, hoʻāʻo wau e hoʻohui i nā meaʻai probiotic - sauerkraut a i ʻole Greek yogurt - i kekahi o kaʻu mau meaʻai. ʻO Berries - inā makemake ʻoe, ma ke ʻano he ʻono.
Manaʻo ʻia nā wahine hāpai a me ka lactating e ʻai pinepine a hoʻohui i nā ʻakika. I kēia manawa he 3 kaʻu ʻai, ʻelua paʻa a hoʻokahi māmā. ʻO ka hoʻonohonoho o nā huahana e like me ka mea like, ʻai au i nā hua hou aʻe.
- He aha nā kalapona a me ka nui o nā mea e ʻae ʻia i ka ʻai keto?
- ʻO ka manaʻo kuhihewa maʻamau, ʻaʻole ʻoe e ʻai i ka waipika ma ke keto. Ua kaupalena lākou. ʻAʻole au ʻai i ka berena, nā pāpaʻi, pasta, ʻuala a me nā cereals. ʻAʻole ʻoiaʻiʻo nā huaʻai (ʻo ka ʻoiaʻiʻo he nui nā huaora a me ka ʻole o lākou hiki ʻole).
Ma ka ʻaoʻao ʻē aʻe, ʻo ka ʻai keto ka nui o nā ʻōmaʻomaʻo a me nā mea kanu, ʻo ia nā kumu o ka carbohydrates a me ka fiber. A me ka momona, ʻoi aku ka maikaʻi o 100 mau manawa ma mua o ka puhi ʻana a i ʻole ka ʻai ʻia me ka ʻaila ʻole. E ho'āʻo e hana i ka ulu ʻana o Brussels me ka puaʻa a i ʻole broccoli puree me ke kōkua nui o ka pata. E ʻai i kou manaʻo! Loaʻa nā huaʻai a me nā huaʻai i nā carbohydrates. He liʻiliʻi wale nō o lākou, ua paʻa i ka fiber a ʻaʻohe mea ʻino e like me ka gluten.
- Hoʻohui like ʻo Vegan a me LCHF?
- Ua ʻike au i nā meaʻai keto vegan a ʻaʻole maikaʻi loa lākou iaʻu. Hiki i nā mea kanu ke hoʻohui i kahi meaʻai momona maikaʻi, ʻo ka nīnau ʻē aʻe pehea ke kumukūʻai. Eia nō naʻe, ma kā mākou latitudes, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka momona ma mua o ka avocado.
- Pehea Hoʻopilikia anei ka ʻai keto i ka hana o nā ʻōpū o loko?
- ʻAʻole hōʻoia nā haʻawina he nui i ka puʻuwai a me ke akepaʻa i ka momona, ʻoiai he nui ka poʻe i kuhihewa. Hoʻomaʻamaʻa ʻia ke akepaʻa momona me ka ʻai keto, e hoʻomaikaʻi kou puʻuwai iā ʻoe inā ʻoe e ʻai i ka momona ma kahi o ka berena palaoa holoʻokoʻa, ʻeha kou lolo, ʻeha a me nā ʻōnaehana hormonal me ka momona ʻole. No ka epilepsy, PCOS (polycystic ovary syndrome), Alzheimer's a me Parkinson's, no ka autism a me ka ma'i 'a'ai, ho'ohana 'ia ke keto. No ke kanaka olakino, e kōkua ka meaʻai i ka mālama ʻana i ke olakino, ʻoi aku ka huahua a ʻoi aku ka ikaika.
ʻIke hou aku ma ka pūnaewele Cilantro