ʻO kaʻai momona haʻahaʻa, 7 mau lā, -5 kg

ʻO ka lilo ʻana o ke kaupaona a 5 kg i 7 mau lā.

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 680 Kcal.

Ua ʻike nā poʻe a pau i ka lilo ʻana o ke kaumaha e hiki ke hoʻoulu maʻalahi i ka meaʻai momona momona. ʻO ka ʻoki ʻana i ka papa kuhikuhi o nā huahana i loaʻa i kēia mau mea i ka nui, me ka hoʻolālā kūpono o ka meaʻai, kōkua i ka hoʻopau ʻana i ka momona o ke kino pono ʻole.

Paipai mākou iā ʻoe e hoʻomaʻamaʻa iā ʻoe iho me ka ʻai haʻahaʻa haʻahaʻa-heboma. Hāʻawi nā mea ʻaʻā i loko o kāna papaʻai i ke kino me ka nui o ia mau mea e pono ai no ka lilo ʻana o ka paona a i ka manawa like ʻaʻole ia e hoʻopilikia i ke kino. No 1 mau lā o ke ola ma kahi low-carbohydrate, hiki iā ʻoe ke kāpae i 7 a ʻoi paha kilokilo, e hoʻomaikaʻi maikaʻi i kou kinona.

Nā koina ʻai haʻahaʻa haʻahaʻa

ʻO ka mua, e aʻo kākou e pili ana i nā pāpā. He aha nā huahana ʻaʻole pono e hoʻopau ʻia ma ka ʻai haʻahaʻa-carb inā makemake ʻoe e hoʻokō i nā hopena kūlohelohe? ʻOiaʻiʻo, hoʻokaʻawale mākou mai ka papa kuhikuhi meaʻai i loaʻa i ka nui o nā carbohydrates, mai ka nui o ka nui a mākou e holo ai. Hoʻopili koke ʻia ka hāʻawi ʻana i nā huahana bakery, pasta (ʻoiai mai ka palaoa durum), nā ʻano mea ʻono like ʻole. ʻAʻole pono e ʻōlelo a me nā mea inu kalapona i loaʻa ke kō. Inā hoʻohana ʻia, e hoʻololi koke lākou i kāu mau pohō kaumaha i kahi ʻaoʻao liʻiliʻi.

ʻAʻole hiki iā ʻoe ke inu i nā wai i loaʻa ka ʻalekohola. Ma waho aʻe o ka hōʻeha a lākou e lawe mai ai i ke kino ma ke ʻano holoʻokoʻa, hoʻopilikia kā lākou ʻai ʻana i nā hana o ka wāwahi ʻana i nā momona a hoʻoliʻiliʻi hoʻi i ka maikaʻi o ka pohō kaumaha.

ʻAʻole manaʻo nui ʻia ka ʻuala, ka hua waina a me ka maiʻa i ka meaʻai haʻahaʻa-carb (ʻaʻole ka starch i kā mākou hoaaloha i kēia manawa). Manaʻo ʻia e pale i ka paʻakai, nā meaʻai puhi, nā marinades, a me nā mea ʻē aʻe. ʻOiai he liʻiliʻi nā calorie a ʻaʻole i hoʻokomo ʻia i ka papa inoa o nā pāpā, hiki iā lākou ke mālama i ka paʻakai i ke kino. A ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka paʻakai ma ka meaʻai i ka palena nui, i ʻole e hoʻopilikia i ka pohō kaumaha.

I kēia manawa e neʻe i kahi kumuhana hauʻoli hou aʻe. He aha ka mea e koi ai e nānā me ka hoʻemi kaumaha haʻahaʻa-carb?

• ʻO kēlā me kēia ʻano ʻiʻo wīwī (chicken fillet, turkey, goose pulp, pipi, veal, puaʻa).
• Ka iʻa a me ka iʻa. ʻOi aku ka maikaʻi o ka iʻa kai, ka mea i manaʻo ʻia he meaʻai meaʻai maikaʻi loa ma muli o kona ʻano o nā ʻakika momona ʻole. E ʻai i ka salmon, salmon, tuna, cod, herring, halibut, mackerel. Nui ke koho ʻana i nā mea kai ʻono. Pono ka hoʻohana ʻana i nā ʻōpae, nā pāpaʻi, nā ʻū, nā ʻō, akā e mālama pono ʻaʻole i hoʻomaʻamaʻa ʻia me ka ʻaila (e like me ka mea maʻamau i nā ʻano hale kūʻai).
• ʻO ka waiu waiu a me nā huahana fermented. E hoʻokomo i loko o ka meaʻai cottage cheese (ʻoi aku ka maikaʻi ma mua o 2-3% momona) a me ka paʻakai me ka liʻiliʻi o ka momona maʻiʻo, kefir haʻahaʻa momona, fermented baked milk, yogurt, waiū.
• Maikaʻi loa nā hua moa no ka hōʻona ʻana i ka pōloli a he kumu waiwai nui ia o ka protein pono.
• Mai nā cereala i ka papaʻai, pono ʻoe e waiho i ka laiki ʻeleʻele wale nō, ka palaoa a me ka oatmeal (ʻoi aku ka maikaʻi e ʻai ia no ka ʻaina kakahiaka).
• Huaʻai. Hiki i nā mea a pau koe wale nō ka ʻuala. E nānā i nā huahana'ōmaʻomaʻo.
• Hua. ʻAi i ka hapanui o nā ʻāpala a me nā hua citrus. Paipai maikaʻi ʻia nā grapefruits, kaulana no kā lākou hiki ke hōʻemi.
• Mea inu: wai inu maʻemaʻe (ma ka liʻiliʻi 1,5 liters o kēlā me kēia lā), tī a me ke kope me ka ʻole o ke kō (ʻo kā lākou nui i kāu noi).
• Ke hiki mai i nā momona, ʻoi aku ka maikaʻi o ka ʻoluʻolu me nā mea i lawe maoli ʻia. I kekahi manawa maikaʻi ke hoʻohui i kahi mau kulu o ka aila no ka hoʻomaʻamaʻa ʻana i nā mea kanu a i ʻole ka ʻaukā saladi, akā mai hoʻonui nui. Pono e ʻokiʻoki i ka momona i kēia manawa.

Ma ka papaʻai low-carb, kuhikuhi ʻia nā meaʻai nui 3, e laʻa me ka meaʻai ahiahi. E hoʻāʻo e ʻai i ka ʻaina kakahiaka i ka hola mua ma hope o ke ala ʻana e hoʻomaka i kahi metabolism moe, a hōʻole e ʻai i nā hola he 3-4 ma mua o ke pio ʻana o ke kukui.

Hana ka ʻōnaehana low-carb penei. ʻO ka palena ʻana i nā huaʻāpika kūpono a me ka pale ʻana i nā mea olakino ʻole i loaʻa i nā mea momona a me nā meaʻai like e kōkua i ka pale ʻana i ka hoʻokuʻu ʻana o ka insulin i loko o ke kahe o ke koko. ʻO kēia, ma muli o ka haki o nā momona, hoʻonāukiuki i ka pohō kaumaha. No laila nā hopena maikaʻi i kahi manawa pōkole.

Pono e hoʻomaopopo ʻia ʻo ka haʻalele ʻana i kahi meaʻai e pili ana i ka ʻoki ʻana i nā carbohydrates pono e lohi a ma kahi ala kūikawā, e noʻonoʻo ana i kāna mau kikoʻī. I ka manawa mua ma hope o ka meaʻai, inā ʻaʻole ʻoe makemake e hoʻi i ke kaumaha, pono ʻoe e waiho mau i nā huahana momona haʻahaʻa i ke kumu o kāu ʻai. E hoʻohui i kekahi mau huaʻai a me nā mea kanu i kēlā me kēia lā (ʻo ia hoʻi ke ʻano non-starchy). A laila e hoʻonui i ka nui o nā carbohydrates lohi (ma ke ʻano o ka cereals) ma ka hoʻoneʻe ʻana i kekahi mea mai ka hana protein. Ke maopopo iā ʻoe ke hana maikaʻi nei ka paona a ke kū mālie nei, hiki iā ʻoe ke hoʻāʻo e hoʻokomo hou i nā kalapona maʻalahi i kāu meaʻai, e ʻae ai i kahi sanwiti ʻono a i ʻole kekahi mau mea ʻono.

Akā, mai poina e kaupaona iā ʻoe iho a mai hilinaʻi i ka mea i pāpā ʻia ma mua. E hoʻāʻo e ʻai i nā meaʻai calorie kiʻekiʻe i ke kakahiaka. Hana i kāu papa kuhikuhi ma ke ʻano kūpono, me nā meaʻai olakino āpau.

ʻOiaʻiʻo, ʻoluʻolu pū kekahi i nā haʻuki. Maikaʻi inā hiki i ka hoʻoikaika kino ke lilo i kāu maʻamau. ʻO kēia wale nō ke ala e hoʻoponopono a hoʻomaikaʻi i ka hopena i loaʻa no kahi manawa lōʻihi.

ʻO kahi laʻana o ka papa kuhikuhi papa ʻaina momona momona he 7 mau lā

Hiki iā ʻoe, ke hoʻomaka mai ona, ke hoʻohana i nā meaʻai ʻē aʻe i ʻae ʻia, e waiho ana i ka nui o nā pāʻina a me ke kaupaona like o nā pā.

palapala aie… No ka meaʻai māmā o ke awakea i nā lā āpau, hiki iā ʻoe ke hoʻohana i nā hua i ʻae ʻia. Inā ʻaʻole ʻoe pololi me ka ʻole, hiki iā ʻoe ke lele i kahi meaʻai māmā. E hoʻolohe i kou kino.

Hoʻohālikelike i nā papaʻai low-carb

ʻO kēlā me kēia ʻuhane hakakā āu no ka lilo ʻana o ka paona, pono ʻoe e noʻonoʻo i kou ʻano olakino a me nā contraindications i hōʻike ʻia ma lalo nei.

• ʻAʻole aʻoaʻo ka poʻe loea i ka papa o ka meaʻai i nā ʻōpio a ʻoi aku ka nui o nā keiki e noho i kēlā ʻano papaʻai. Ke hana wale nei ko lākou kino nāwaliwali, a ʻo ka nele o nā huaʻaleʻale i ka papaʻai hiki ke hoʻonāukiuki i nā pilikia olakino.
• Eia kekahi, ʻo nā contraindications e pili ana i ke kūlana o ka hāpai ʻana a me ka manawa o ka hānai ʻana.
• ʻAʻole pono e ʻai ka poʻe i loaʻa i nā maʻi maʻi maʻi (no ka laʻana, ka maʻi diabetes, nā maʻi o nā puʻupaʻa, ka ate, ka ʻōnaehana cardiovascular) me ka ʻole o ke kūkākūkā nui ʻana o kahi loea.
• Hiki paha iā ʻoe ke hoʻoponopono i kāu kiʻi me ka hoʻohana ʻana i kahi ʻōnaehana low-carb, akā me nā hoʻololi ʻana i ka papa kuhikuhi e hiki ai i ke kauka kūpono ke hoʻoholo.

Nā pono o kaʻai Carb Low

ʻO ka ʻōnaehana low-carb he nui nā pono, ʻo ia ke kumu i makemake nui ʻia ai i waena o ka poʻe e ʻimi nei no nā ʻano piha.

1. ʻOluʻolu ʻo ia i ka poʻe e hele i loko no nā haʻuki. Hoʻohuli pinepine nā mea haʻuki ʻoihana i nā hana haʻahaʻa-carb no ke kōkua. ʻAʻole kēia he mea kupanaha. Ma hope o nā mea āpau, inā ʻoe e hāhai i kāna mau lula, ʻo ia ka momona i inaina ʻia e haʻalele ana, ʻoiai koe nāʻiʻo. Hiki i nā kānaka ke hoʻoikaika a hana i ko lākou kino e nani a koʻikoʻi.
2. Eia kekahi, ʻo kahi bonus leʻaleʻa ʻaʻole pono ʻoe e helu nui i nā calories. ʻAi wale i ka hoʻohaʻahaʻa a e hele ke kaumaha.
3. Inā ʻaʻole ʻae kekahi o nā meaʻai mua iā ʻoe e lilo i ke kaumaha ma muli o ka pōloli pōloli, a laila hiki iā ʻoe ke kū i ka haʻahaʻa-carb. Pono kekahi e ho'āʻo iki. Ma hope o nā mea a pau, hoʻopiha maikaʻi nā huahana protein i ke kino, a ʻaʻole liʻiliʻi nā ʻāpana o ka meaʻai, akā kūpono no ka pōloli pono. Nui nā poʻe e noho me ka pilikia ʻole me ka ʻole o ka ʻai ʻai ʻia.
4. He ʻokoʻa loa ke koho ʻana o nā huahana. I kēlā me kēia lā hiki iā ʻoe ke hoʻololi i ka papa kuhikuhi a ʻai i kahi mea hou. A ʻaʻole pono ʻoe e ʻai i nā meaʻai ʻono. ʻO kahi noʻonoʻo liʻiliʻi, a hiki iā ʻoe ke kuke i kahi mea ʻono, ʻoluʻolu, olakino a, ʻo ka mea nui loa, ke kōkua ʻana e lilo i ke kaumaha.
5. Inā ʻaʻole ʻoe e kīkī i nā huaʻaleʻale ma hope o ka papaʻai a maʻalahi e puka i waho, hiki ke mālama i ka hopena i loaʻa no kahi manawa lōʻihi.

Nā mea maikaʻi ʻole o ka papaʻai low-carb

1. ʻAʻohe glucose i loko o ka meaʻai, pono ke kino e hana pono. Hiki i kona hemahema ke hoʻopilikia i nā mana noʻonoʻo. E ʻike paha ʻoe ua ʻoi aku ka paʻakikī o ka hōʻiliʻili ʻana i nā manaʻo, pono ʻoe e hoʻopaʻa i kou hoʻomanaʻo, i kekahi manawa e lohi ka wikiwiki o ka pane. ʻO kēia ʻoiaʻiʻo e ʻike nui ʻia e ka poʻe me ka niho ʻono, ka mea i ʻai ma mua o ka nui o nā huahana kahi e noho ai ka glucose. ʻO ka ʻoiaʻiʻo ʻaʻohe mea ʻono, ʻoiai ma ke ʻano o ka meli a me nā hua maloʻo, hiki ke hoʻopilikia i ke ʻano o ka poʻe me ka niho ʻono, e hoʻoulu ai i kā lākou meaʻai punahele a me ka makemake e haʻalele i ka ʻai me ka pau ʻole o ka mea i hoʻomaka ai.
2. ʻO kaʻai ʻana i nā meaʻai protein hiki ke hoʻonāukiuki i nā puʻupaʻa, a me ka ʻōnaehana cardiovascular. Loaʻa kēia i ka lawa ʻole o ka lawe ʻana i ka potassium, i mālama ʻia me kēia papaʻai.
3. Hiki ke hoʻonui ʻia ka nui o nā kolamu maikaʻi ʻole i ke koko, a pili pū kekahi i ke kino. I mea e hōʻemi ai i ka likelika o ka pōʻino, mai hoʻomau i ka papaʻai momona haʻahaʻa no ka ʻoi aku o ka manawa i ʻōlelo ʻia a mai ʻokiʻoki i ka mea i ʻōlelo ʻia.
4. He mea kūpono ia e hoʻomaopopo i nā kino ketone, i hana ʻia ma muli o ka nui o ka protein i ka papaʻai, kōkua i ka holoi momona mai ke kino. No laila, hiki iā lākou ke hopu i nā mea pono ʻē aʻe e pono ai no ka hana kūpono ʻana o nā mea āpau a me nā ʻōnaehana. Ma muli o kēia, ʻike ka poʻe i ka nāwaliwali iā lākou iho, ke alo i ka hiamoe a me ka ʻoliʻoli. I kēia hihia, kū a ʻike i ke kauka. ʻAʻole paha ʻoe e lilo i ka paona i kēia papaʻai, hoʻopiha ʻia me nā pilikia olakino.
5. ʻOiai ʻaʻole hiki ke kāhea ʻia kahi papaʻai low-carb i ka pōloli, ʻaʻole ia e kaena i kahi papa kaulike o nā wikamina pono, nā micro a me nā macronutrients. No laila ke kōkua ʻana i ke kino me ka wikamina a me ka mineral paʻakikī ʻaʻole e nui loa.

Ke noi nei i kahi papaʻai momona haʻahaʻa

ʻO kēia meaʻai, me ka hoʻohana pinepine, hiki ke hoʻonāukiuki i ka ʻona o ke kino me ka protein. No laila, ʻaʻole koi ka poʻe loea i ka hana pinepine ʻana ma mua o hoʻokahi manawa i ka mahina.