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Inā ʻaʻole ʻoe e kiaʻi i kāu papaʻai e lilo kaupaona ʻoiai me ka hoʻoikaika mau ʻana he aneane hiki ʻole. Pehea e kūkulu ai i ka mana i nā haʻuki, e kūleʻa a palekana? Hiki paha ke hoʻohui i ka olakino a me ka papaʻai? Aia kekahi ala ʻē aʻe i ka helu ʻana i nā calories? ʻO nā pane i kēia mau nīnau e heluhelu ai ma lalo.
Akā ʻo ka mea mua, e hoʻomanaʻo hou i ka lula maʻamau o ka pohō kaumaha. ʻO 80% o ka kūleʻa pono kaʻai ʻana i ka hakakā ʻana me ka nui o ke kaupaona, ʻo ke ola ka 20% koe wale nō. ʻAe, ʻaʻole hiki iā ʻoe ke kūkulu i kahi ʻāina a ʻaʻole e hoʻoikaika i nā mākala me ka haʻuki ʻole. Eia naʻe, me ka loaʻa ʻole o kahi lako palena hiki ʻole iā ʻoe ke hemo i ka momona. No laila, ke hoʻoholo ʻoe e hana i ka hoʻoikaika kino, e mākaukau wale nō e lawe i nā hoʻoponopono i kāu papaʻai.
ʻO Diet VS haʻuki: he aha e ʻai ai no ke olakino?
1. Ke ala maikaʻi loa o ka meaʻai i nā haʻuki
ʻO ke ala ʻoi loa o ka ʻai no nā haʻuki i manaʻo ʻia ʻo ka helu ʻana i nā calorie, protein, momona a me nā waiʻā. ʻO ia ʻano hana e kōkua i ka hoʻohālikelike ʻana i kāu papaʻai. Ua paʻi ʻia ma mua kahi ʻatikala kikoʻī e pili ana i ka helu ʻana i nā calories. Hoʻomau wale nō ia e hoʻohui i nā protein, nā waiwa a me nā momona i kēia laina aʻe: 30-40-30. No nā helu kikoʻī hiki ke hoʻohana i ka dietaonline lawelawe e helu pono i nā helu KBZHU e like me kāu ʻikepili hoʻokomo: ke kaupaona, ka makahiki, ka hana a me ka nohona.
He aha ka mea nui e ʻike:
- Mai ʻai ma lalo o ka hōʻike o ka ikehu i ʻōlelo ʻia. Pono e momona kāu papaʻai ʻoiai ʻaʻole e hoʻāʻo ke kino e puhi i ka mākala no ka ikehu. Nānā ma 1200 calories (a ʻoi aku ma lalo) he ala pololei e pepehi i kāu metabolism.
- Mai ʻoi aku i nā mea i ʻae ʻia o ka lawe ikehu o kēlā me kēia lā. Inā ʻoe e ʻai pinepine i nā calorie hou aʻe ma mua o ka lilo i ke ao, ʻaʻole ʻoe e lilo i kaupaona a ʻoiai i ka hoʻoikaika kino.
- Mai poina i ka helu ʻana i nā protein, carbs a me nā momona. I nā haʻuki he mea nui ia e hoʻopau i ka nui kūpono o ka protein e lilo ʻole ka nui o nā mākala. E nānā hoʻi: pehea e helu ai i ka BDIM a he aha kāna hana?
2. Nā koho ʻaina ʻae ʻia i nā haʻuki
Inā ʻoe e helu ana i nā calorie he ala paʻakikī ia e lilo ai ke kaumaha, hiki iā ʻoe ke koho i nā ʻano haʻahaʻa o nā meaʻai. No ka laʻana, ʻo ka ʻai a Protasov, Dukan, ka ʻōnaehana hoʻemi i ka 60. Inā ʻoe e hahai i nā lula āpau o kēia mau meaʻai, hiki iā lākou ke alakaʻi iā ʻoe i nā hopena maikaʻi. ʻO ia ʻōnaehana hoʻolako i ka haʻuki, ʻoiai ʻaʻole makemake ʻia, akā hiki. Inā ʻaʻole hiki iā ʻoe ke hele i kahi papaʻai kūpono, ʻaʻole hiki i nā papaʻai like ke kōkua iā ʻoe me kēia.
He aha ka mea nui e ʻike:
- Hōʻalo i nā papa hoʻoikaika kino i nā lā ke manaʻo ʻoe ua ʻai ʻoe i ka mea liʻiliʻi ma mua o ka mea. ʻO kahi laʻana, ʻai ʻai nalo (emi ka ʻōnaehana 60), ʻaʻole ma ka home i makemake ʻia nā huahana (Protasova, Dukan), ʻaʻohe makemake o ka lā holoʻokoʻa.
- Me ia papa ʻaʻohe koi ʻia e hana manaʻoʻai hoʻomaʻamaʻa (ʻo kahi laʻana, Pupule) a me ka loihi hoʻoikaika kino (ʻoi aku ma mua o 45 mau minuke).
- Mai komo i ka hoʻoikaika kino i ka wā o "Hoʻouka kaua" mai Ducane. I loko o kēia wā e kaupalena ʻia ʻoe i nā huehue, no laila ʻaʻole lawa kou ikehu i ka manawa o ka papa.
- Inā ʻoe e koho ana ma waena o ka helu ʻana iā KBZHU a me nā papaʻai i luna, ʻoi aku ka maikaʻi o ka hele ʻana me ke koho mua. ʻOi aku ka maikaʻi a me maluhia ala e lilo ai kaupaona.
ʻO nā mea āpau āu e ʻike ai e pili ana i ka meaʻai ma mua a ma hope o ka hoʻoikaika kino
3. makemake ʻole ʻia i ka papaʻai i nā haʻuki
He aha nā papaʻai i nā haʻuki ke kino contraindicated? ʻO kēia mau mea āpau ʻai paʻakikī me nā kapu koʻikoʻi ma ka papaʻai. ʻo kahi laʻana:
- Mono, ma muli o ka hoʻohana ʻana i kekahi huahana. Ua ike ia i na mea a pau: buckwheat, kefir, raiki, oatmeal ai, etc. Ua maopopo he unbalancedʻai robs oe i ka hoʻolako 'ana o carbohydrates a me nā proteins, a no laila, hoʻomaʻamaʻa e pōʻino wale ke kino.
- “ʻAi ʻaina wī”ma hea ʻoe e ʻai ai ma lalo o 1200 calories i ka lā. ʻO kahi laʻana, kahi papaʻai Kepani kaulana. Ua like nā kumu e like me ka mea i hōʻike ʻia ma luna: ka nele o ka ikehu (carbohydrates) e uku ke kino ma ka lilo o ka mākala. A me nā mea no kā lākou kūkulu (me ka palena o ka protein) ʻaʻole e maʻalahi.
- "ʻAʻohe meaʻai kalebona", ka mea i manaʻo e kāpae i nā meaʻai momona. No ka lawe ʻana i ka ikehu i ka wā o nā hana hoʻoikaika kino e pono ai i nā mea ʻaihue. Me ka ʻole o lākou, ʻo ʻoe, ma ka ʻoi loa, e pīhoihoi i ka wā hoʻomaʻamaʻa. Ma ka maikaʻi loa, maʻule. I kēia hihia, ʻaʻole hiki i nā hopena maikaʻi ke kali.
Inā ua hoʻoholo ʻoe e hele i kahi papaʻai koʻikoʻi, a laila hoʻoikaika i kēia manawa o ka manawa ʻoi aku ka maikaʻi o ka hōʻalo loa ʻana. Hoʻohana wale ka hoʻoikaika kino me ka papaʻai kūpono a me ka momona. Inā makemake ʻoe e lilo i kaupaona a noho i ke olakino, pono ka ʻai pono i nā haʻuki:
- ka nui kūpono o nā calories;
- maikaʻi loa PFC;
- me ka lele ʻole ʻana mai "zagorow" i nā lā hoʻokēʻai, a me ka hope.
Paipai mākou iā ʻoe e heluhelu i ka ʻatikala: Pehea e mākaukau a palekana ai i waho o ka papaʻai: kahi papa kikoʻī o ka hana.