ʻO ka pīhoihoi, ʻo ia? Me he mea lā iā mākou he donut me ka ʻaila kokoloke keʻokeʻo kahi uku maʻalahi no hoʻokahi pule hana maikaʻi, a i ʻole kekahi mea e hiki ke hoʻomaikaʻi i kou ʻano i kēia manawa ... A, ʻoiai, e hana kēia donut i kāna "hana" momona maoli ʻole ... ʻO kēia ʻo ia ka mea i manaʻo nui ʻia e ka poʻe. Ma ka liʻiliʻi loa, a hiki i ka wā e hoʻomaka ai lākou e hoʻokele fussily i ka huaʻōlelo kaulana loa "Pehea e hōʻemi ai / lanakila ai i ka ʻono no nā mea momona a me nā meaʻai starchy?
ʻO ka ʻoiaʻiʻo paʻakikī o kēia moʻolelo momona lusciously ka mea ke luku nei ka poʻe iā lākou iho ma ka ʻai ʻana i nā tona o ke kō me ka ʻike ʻole. ʻO ke kanaka i maʻa mau i nā meaʻai māmā e like me ka ʻai gingerbread liʻiliʻi, a ʻoi aku ka maikaʻi ʻole i ka ʻai ʻana i nā ʻōwili kō i kūʻai ʻia i piha me ka jam (a i ʻole ke kokoleka) me ka kēpau soda, i ka manawa o ka wikiwiki gastronomic, ʻaʻole maopopo loa he aha ka mea i loko o kāna papaʻai i kēlā me kēia lā ka papa kuhikuhi e kuhikuhi ʻia ma ka liʻiliʻi he 500 kcal. E noʻonoʻo inā inā hoʻomau kēia, pono ʻoe e noʻonoʻo pono a no kahi manawa lōʻihi e pili ana i ka nīnau pehea e hoʻopau ai i nā ʻono no nā mea ʻono. No ka ʻike hou aku e pili ana i nā helu heluʻai kō, e ʻike i ka hōʻike wikiō na CreditSuisse.
Wahi a kekahi o kaʻu mau punahele punahele (ʻaʻole wale) nā kālaihanaola, ʻo Kauka Hyman, ʻo ka hōʻalo i nā mea ʻono a me nā meaʻai starchy ka nui o kahi maʻi ʻai naʻau e like me ka mea i ka nānā mua ʻana. He maʻi olaola ia. Mālama ʻia ia e nā homone a me nā neurotransmitters, i hoʻoulu ʻia e ka mea kō a me nā kōpona kolohe ʻino. ʻO ka hopena kaʻai kō ʻole i kaohi ʻia, ʻai nui, a me nā pilikia olakino holoʻokoʻa. ʻAʻole he mea kupanaha, ʻo ka hoʻokahuli ʻana i ka ʻono no nā mea ono a me nā meaʻai starchy ʻaʻole ia he hana maʻalahi. Eia nō naʻe, hiki nō ke hiki.
Minamina, i kēia lā, nā kuki, nā muffins, nā soma palupalu, a me nā koina kalepa kahi māhele o ka papaʻai o kēlā me kēia lā o nā poʻe he nui. I hoʻokahi noiʻi, ua loaʻa nā mea noiʻi mai Harvard i kahi hiʻohiʻona hoihoi: ʻike ʻia ʻaʻole kahi milkshake kō-kiʻekiʻe wale nō e hoʻonui nui i ke kō a me nā kiʻekiʻe o ka insulin, e hoʻonāukiuki nei i ka ʻiʻina ʻana o ke kō, akā ʻo ia nō hoʻi ka mea e hoʻololi ai ka lolo. ma nā kikowaena e hopohopo nei no ka hōʻalo.
I mea e pau ai ka ʻiʻina kō a haki ka pōʻaiapuni o ka hoʻowalewale ʻaihā e hoʻopōʻino ai i ko mākou olakino, pono ʻoe e mākaukau iā ʻoe iho me kahi hoʻolālā detox kō e hoʻomaʻamaʻa ʻia e 10 mau lā a me 10 mau kaʻina e hoʻokō pono ai. kahi ola hou, ka mea kānalua, e ʻoluʻolu koke ʻoe me nā hopena maikaʻi.
1. Hoʻoholo i ka hoʻoholo e hoʻomaka i ka detoxification
ʻAe pololei. ʻAʻole wale - "Pono wau e ʻai i nā muffins heʻuʻuku mai kahi confectionery kokoke", akā "E lawe wau i koʻu olakino, hiki iaʻu ke hakakā ma nā ʻōlelo like me ka ʻiʻini ʻana i nā mea ʻono."
2. Hāʻawi koke i nā meaʻono
ʻAʻohe ala hoʻokahi e hoʻoponopono ai i ka addictive physiological maoli ma mua o ka hōʻole piha. E hōʻalo i nā meaʻono, nāʻano kōpaʻa a pau, nā hua palaoa a pau, a me nā meaʻono a pau - hoʻonui lākou i ka makemake a hoʻolohi i ka metabolism, e alakaʻi ana i ka hōʻiliʻili o ka momona. Eia kekahi, e ʻoki i kekahi mea i loaʻa nā momona trans, a i ʻole nā momona hydrogenated, a me ka monosodium glutamate. No ka hana ʻana i kēia, pono ʻoe e haʻalele i nā meaʻai i hana ʻia no 10 mau lā. A no ka detoxification piha - hāʻawi i nā ʻano cereals āpau no nā lā 10. E manaʻoʻiʻo mai iaʻu, ʻo kēia "ʻālana" e kōkua i ka hoʻomaha ʻana i ka makemake i nā mea ʻono.
3. Mai inu i ka calorie
ʻO kekahi ʻano o nā kalowai kō kō a ʻoi aku ka maikaʻi ma mua o nā meaʻai paʻa me ke kō a me ka palaoa. E noʻonoʻo pono i nā mea inu momona a lawe i ke kō i kou ake. Eia nō naʻe, ʻaʻole ʻoe e piha, no laila i ka lā e ʻai ʻoe i nā mea hou aku a nui aku, a makemake ʻoe i ka nui o nā kō a me nā haʻuki. ʻO nā mea inu Sugary (ʻo ia pū me nā soda āpau, nā wai inu (waiho ʻole ʻia i ka wai mea kanu ʻōmaʻomaʻo), nā inu leʻaleʻa, nā tī ʻono a me ke kope paha) ke kumu waiwai nui o nā kō kō ma ke komohana. Aia i ka hapalua lita o ka soda ka 15 teaspoon o ke kō! Hoʻokahi kēpala o ka soda i ka lā e hoʻonui i ka makaʻu o ke keiki i ka momona ma o 60% a me ka wahine i ka maʻi diabetes type II e 80%. E haʻalele i kēia mau mea inu a ʻoi aku ka maʻalahi o ka lanakila ʻana i ka ʻono no nā mea momona.
4. Hoʻopili i nā protein i loko o kāu papaʻai
ʻO ka ʻai ʻana i ka ʻai protein i kēlā me kēia pāʻina, ʻoi aku hoʻi i ka ʻaina kakahiaka, ʻo ia ke kī i ke kaulike o ke kō koko a me nā pae insulin a me ka hoʻohaʻahaʻa ʻana i ka makemake kō. E ʻai i nā hua, nā hua, nā iʻa. Inā ʻaʻole ʻoe i haʻalele i nā huahana holoholona, a laila e koho i ka moa maikaʻi a i ʻole ka ʻiʻo mai nā holoholona i hānai ʻia i nā mea kanu a hānai ʻia me ka hoʻohana ʻole ʻana i nā lāʻau antibiotic a me nā hormones.
5. E hoʻopau i nā haʻihaʻina kūpono i nā helu palena ʻole
ʻAe ʻia kahi huina palena ʻole o nā mea kanu non-starchy wale nō, e like me nā greens, cabbage (cauliflower, lau, broccoli, Brussels sprouts, a pēlā aku) pepa, a pēlā aku. I mea e hōʻemi ai i ka ʻono no nā mea ono a me nā meaʻai starchy, pono e kāpae wale ʻia kaʻuala, ʻuala, ʻumeke a me nā beets - a no 10 mau lā wale nō.
6. E hakakā i ke kō me ka momona
ʻO ke kumu o ka nui o ke kaupaona ʻaʻole momona, akā kō. Hoʻokomo ka momona i ka māʻona a he mea nui e hānai i kāu mau hunaola. A kōkua ia i ke kaulike i nā pae kō kō. Hoʻopili i nā momona olakino me ka protein i kēlā me kēia pāʻina a me nā meaʻai māmā, e like me nā nati a me nā ʻanoʻano (kahi i loko o ka protein), aila ʻoliva, aila niu, avocados, a me nā meaʻai me ka omega-3 fatty acid.
7. E mākaukau no nā pilikia kūpilikiʻi
Pono ʻoe e makaʻala i nā hanana i hāʻule kou kō kō i kou wā ma kahi kūpono ʻole i ka ʻai olakino, e like me ke kahua mokulele, ke keʻena, a i ʻole kahi pā leʻaleʻa keiki (e like me kaʻu i ʻike ai i kēia hopena pule). E hoʻolālā pono i kāu mau pāʻina no 10 mau lā o ka detox ma mua o ka manawa a mālama i nā mea olakino olakino e like me nā ʻalemona, nā wōnati, nā hua paukena, nā hua ʻai, a me nā mea kanu e kōkua iā ʻoe e noho ma ke ala a mālama i kāu mau kō.
8. E hanu e puka i kahi pilikia.
Ke kaumaha ʻoe, hele a pupule maoli kāu mau homone. Piʻi nā pae Cortisol, alakaʻi i ka pōloli, ʻōpū a me nā hale kūʻai momona o ka pūhaka, a hiki ke alakaʻi i ka maʻi kō II.
Hōʻike ka noiʻi haole i ka hanu hohonu ʻana e hoʻoulu i kahi aʻalolo kūikawā i kapa ʻia ʻo ke aʻalolo liʻiliʻi. Hoʻololi ia i ka papa o nā hana metabolic, keakea i ka hoʻokumu ʻia ʻana o nā hale kūʻai momona a hoʻā ʻia ka momona. ʻO nā mea a pau āu e pono ai e hana i ka nerve vagus he mau minuke o ka hanu hohonu ʻana, a e hele mai kēia pranayama i ka mākaukau e hoʻomohala i ke akamai o ka noʻonoʻo.
9. Hoʻoki i ke kaʻina hana hoʻomeamea
Inā ʻo ka hana o ka hakakā ʻana i nā ʻono no nā mea momona a me nā meaʻai starchy kekahi mea like me ke kaʻina o ka hōʻoia ʻana i ka manaʻo o Fermat iā ʻoe, e hoʻolohe i nā mea e hana nei i loko o kou kino.
Hōʻike ka noiʻi e hiki i ka mumū ke kumu o ke kūlike ʻole o ke kō, a me ka maʻi ʻaʻai, a me ka maʻi kō II. ʻO ke kumuwaiwai maʻamau o ke kuni (ʻē aʻe ma mua o ke kō, ka palaoa, a me nā trans trans) ʻo ka hoʻomanawanui ʻole o ke kanaka i kekahi mau mea ʻai.
ʻO nā mea hewa maʻamau he gluten (gluten) a me nā huahana waiu. E hōʻalo i ka gluten a me nā huahana waiu no nā lā he ʻumi. ʻAʻole maʻalahi ka hana ʻana i kēia, akā ma hope o ʻelua a ʻekolu mau lā me ka ʻole o lākou, ʻoiaʻiʻo e ʻike ʻoe i ka piʻi ʻana o ka ikehu, e hoʻopau i ke kaumaha a ʻike i ka nalowale ʻana o nā hōʻailona maikaʻi ʻole, e like me ka maʻalahi o ka hoʻopau ʻana i ka makemake. mea ʻono.
10. Loaa i ka hiamoe
ʻO ka hemahema o ka hiamoe e hoʻonāukiuki i ka makemake no ke kō a me nā kōpaka, ʻoiai ka nele o ka maha mau i nā homone makemake. ʻAʻole nō ma ke ʻano maikaʻi.
E hoʻomaopopo a hoʻopaʻa i ka pilina ma waena o ka hiamoe a me ka ʻiʻini ʻana i nā mea momona a me nā meaʻai starchy, ua alakaʻi ka ʻepekema i kahi noiʻi e pili ana i nā haumāna i lilo ma 8 mau hola wale nō i ka moena ma kahi o 6 mau lā i ʻōlelo ʻia i ka lā. Ua hōʻike ka hoʻokolohua i ka hoʻonui ʻana o kēlā mau ʻōpio i nā homone pōloli, kahi hoʻēmi o ke kiʻekiʻe o nā hormoni e kaomi i ka makemake, a me ka ʻiʻini nui i ka kō a me nā mea ʻaʻā. I kēlā mokuʻāina, ʻaʻole wale e hana, akā e aʻo ai pehea e hōʻemi ai i ka ʻono no nā mea momona a me nā meaʻai starchy, ʻaʻole ʻoe makemake.
Maʻalahi ka lawe ʻana: inā ʻaʻole lawa ka hiamoe, ʻaʻohe lawa o kou ikehu. Inā ʻaʻole lawa kou ikehu e hoʻopiha i kēia hakahaka, ke hoʻopau nei ʻoe i ke kō kōlea maʻalahi.
Kupanaha maoli nō, ʻo ka hiamoe ke ala maikaʻi loa e hakakā ai i ka ʻai nui. Me ke kōkua o ka hiamoe, ʻaʻole hiki iā ʻoe ke hōʻoluʻolu iki i kou makemake ʻino e ʻahaʻaina ma kahi muffin mea hoʻonaninani nani, akā pepehi pū kekahi i nā ʻono a me nā mea ʻaʻā - a no laila ke kaupaona pū me ia.
E hoʻāʻo e hāhai i kēia mau kulekele no 10 mau lā wale nō a hauʻoli ʻoe i nā hopena.
Nagyon jo