ʻO ka hoʻololi ʻana i ka protein-carbohydrate

I kēia mau lā, i ka hemo ʻana o ka nui keu, ua kaulana ka ʻōnaehana o ka alternation protein-carbohydrate. ʻO ke kumuhana o kēia ʻano hana o ka meaʻai i loko o ka hoʻololi ʻana i ka nui o nā protein a me nā huehue i hoʻopau ʻia i kahi ʻano loli i mea e hiki ai ke hōʻemi i ke kaumaha, akā maikaʻi a palekana hoʻi. E like me kā mākou e ʻike ai, hiki i nā papaʻai low-carb ke alakaʻi i ka nalowale o nā mākala, ka loli o ke ʻano, ke kaumaha, a me nā pilikia o ke kino a me ka noʻonoʻo e pili ana i ka nele o ka ikaika.

Hoʻohanahele ʻia ka ʻōnaehana o ka alternation protein-carbohydrate i mau pōʻaiapuni, i loko o nā lā ʻehā:

1 a me 2 lā - kahi meaʻai haʻahaʻa-carbohydrate, kahi e pau ai ka 3-4 g o nā protein i hoʻokahi kilokani o ke kaumaha, a ʻo ka nui o nā kalapona he 0,5 g. Ma keʻano laulā, ua lawa ia e hoʻemi i ka nui o nā carbohydrates i ka hapalua,ʻo ia hoʻi, e ho'ēmi i kaʻaiʻana i nā mea kanu a me nā huaʻai i kēia māhele, nā huahana berena, a me nā cereals. I ka manawa like, hoʻohui ʻia ka protein me ka ʻiʻo, nā hua, nā iʻa a me nā moa. ʻAʻole ʻoi aku ka maikaʻi o nā meaʻai kiʻekiʻe-carb i kēia mau lā. ʻO ka nui o ka calorie i kēlā me kēia lā he 1000-1200 kk i ka lā mua a me 1200-1500 kk ma ka lua.

Lā ʻekahi - kahi meaʻai kiʻekiʻe-carbohydrate, kahi e pau ai ka 5-6 g o nā kalapona i hoʻokahi kilogram o ke kaumaha, a ʻo ka nui o ka protein he 1-1,5 g. I kēia lā, hoʻemi mākou i ka lawe ʻana i ka protein i ka liʻiliʻi. Pono ka ʻai i nā mea kanu, nā huaʻai, nā cereals like ʻole a me nā huahana berena. ʻAe ʻia kekahi mau meaʻai kiʻekiʻe-carbohydrate: ʻono, kokoleka. Hāʻawi mākou i ke kino me nā proteins ma o ka hoʻohana ʻana i ka cheese cottage, cheese a me nā huahana waiu ʻē aʻe. ʻO ka mea nui i kēia lā, ʻaʻole ia e hele ma mua o ka nui o ka calorie i kēlā me kēia lā, no laila ʻaʻole pono ka nui o nā meaʻai kiʻekiʻe-carbohydrate ma mua o 10-15%. ʻO ka hapa o nā calorie i kēlā me kēia lā - 1200-1500 cc.

Lā ʻekahi - kahi ala kaulike o ka ʻai ʻana, kahi e hoʻopau ʻia ai ka 2-2,5 g o ka protein a me 2-3 g o nā haʻalaki i kēlā me kēia kilokilo o ke kaupaona. ʻAʻole hiki ke ʻoi aku ka nui o ka ʻike calorie i kēia lā ma mua o 1200 kk.

Hiki ke lōʻihi ka lōʻihi o kēia mau pōʻai a hiki i ke loaʻa ʻana o ke kino i ka paona i makemake ʻia. Akā ʻo ka wehewehe maʻamau o kahi mau lā ʻehā o ka protein-carbohydrate alternation hiki ke loli ʻole e like me kou makemake. ʻO ka mea nui ke kumu o ka hoʻololi. ʻO nā koho maʻamau nā:

• 5 mau lā low-carb - 2 mau lā kiʻekiʻe-kalapona;
• 2 low-carbohydrate - 1 kiʻekiʻe-pākāpā;
• 3 mau wīwī haʻahaʻa - 1 kiʻekiʻe haʻuki kūpina - 1 hui pū ʻia;
• 2 mau momona momona - 2 mau haʻuki kūpona - 2 hui ʻia;

Hiki iā ʻoe ke hoʻopau mau i ka nui o nā protein i loko o ka pōʻaiapuni āpau, ʻoiai ʻo ka alternation ka mea wale nō e loaʻa me nā carbohydrates (hiki ke hoʻonui a hoʻēmi i kā lākou nui).

Nā ʻōlelo paipai no ka nānā ʻana i ka ʻōnaehana ponoola protein-carbohydrate

1. 1 He kuhi hewa kēia ʻaʻole pono e hoʻopau ʻia nā pākōpika i nā lā protein, ʻoiai hāʻawi lākou i kahi kūlana noʻonoʻo maʻamau a me ke ʻano. Eia kekahi, ʻo ka hōʻalo ʻana i nā huehue e pale iā ʻoe mai ka pili ʻana i kēia papaʻai no ka manawa lōʻihi. Pono ʻoe e hoʻomaopopo he hiki ʻole ke hoʻokaʻawale paʻa i nā meaʻai i loko o ka protein a me ka carbohydrate. ʻO kahi laʻana, he nui, i ka mea i manaʻo ʻia he protein, loaʻa pū kekahi i nā carbohydrates.
2. 2 Ke lilo nei ka paona, pono e nānā i ka nui o nā calorie i hoʻopau ʻia i nā lā protein. I kēia hihia, pono e hoʻopili ʻia ka papaʻai i nā meaʻai momona momona: ʻo kahi laʻana, ka tī liʻiliʻi (low-fat), kaʻiʻo meaʻai a iʻa paha. ʻO ka lawa ʻole o nā huaʻā wale, akā ʻo ka momona hoʻi e alakaʻi i ka puhi ʻana i nā mālama mālama ʻia e ke kino, ka mea e kōkua ai i ka nalo ʻana o ke kaupaona.
3. 3 Paipai ʻia ʻoe e hoʻolālā pono i kāu papaʻai a helu i kāu protein i kēlā me kēia lā i nā lā low-carb. ʻAʻole pono e helu ʻia nā Carbohidrat, no ka mea ua kāpae ʻia lākou no ka manawa pōkole, e like me nā momona, pono e hoʻoliʻiliʻi.
4. 4 Hoʻoholo ʻia ka nui o ka protein i kēia ala: lawe mākou i ka waiwai o ko mākou kaupaona a hoʻonui ʻia e 3. ʻO kēia ka loaʻa ʻana o ka protein i kēlā me kēia lā i ka gram. Inā kiʻekiʻe ke kaumaha, a laila hiki iā ʻoe ke lawe i kahi anakuhi hoʻemi ʻia e like me ka helu ʻana, akā i ka manawa like ʻaʻole hiki iā ʻoe ke lawe ma mua o 10 kg. Wahi a kekahi waiwai, haku mākou i kahi ration o kēlā me kēia lā. E hoʻomaopopo i ka lōʻihi o ka meaʻai e pono ai e hoʻopili, hiki iā ʻoe ke hoʻohana i ka pākaukau calorie meaʻai me kahi helu ʻokoʻa o ka protein, momona a me nā mea momona.
5. 5 I ka lā lābate, ʻaʻole pono ʻoe e hana i ka helu. ʻO ka mea nui ka hoʻopau ʻana i nā meaʻai kāhāhā kiʻekiʻe: ʻo kahi laʻana, nā ʻano cereala, nā palaoa, ka palaoa palaoa. Paipai ʻia e hoʻohana i kahi papa papa kuhikuhi glycemic kūikawā e hāʻawi i ka saturation a me nā keu pono o kahi huahana i loaʻa nā huaʻohina. I loko o ia mea, ʻo ke kiʻekiʻe o ka GI, ʻo ka liʻiliʻi o ka pono o ka huahana. No kahi papa protein-carbohydrate, ʻoi aku ka kūpono o kēlā mau meaʻai i loaʻa ka index GI haʻahaʻa loa.
6. 6 I loko o kahi lā kaulike (ʻehā), pono e ʻai i nā meaʻai pākīpika i ke kakahiaka, nā meaʻai protein i ke awakea, e hui pū ʻia me nā wīwī, a i ke ahiahi wale nō nā meaʻai protein.
7. 7 I ka hoʻoikaika kino ʻana, pono ʻoe e hoʻomaopopo i ke kumukūʻai o ka ikehu i ka "koʻikoʻi" o ka meaʻai i hoʻopau ʻia. Pono ke kaulike ma waena o nā mea i loaʻa mai ka meaʻai a me ka ikehu i puhi ʻia.
8. 8 ʻO ka waiwai o ka ikehu o nā meaʻai i hoʻopau ʻia ma waena o 1200 kcal a hiki i 3500 kcal i kēlā me kēia lā. Pono e hoʻolālā i kahi papaʻai me ka protein-carbohydrate alternation i mea e hoʻopili ai i kahi ʻāpana (pono no ka hana maʻamau o ke kino) o nā protein, momona, carbohydrates, a pēlā pū kekahi.