ʻO nā meaʻai e pili ana i ka hoʻemi ʻia ʻana o ka ʻai ʻana i ka carbohydrate e hoʻopuka i nā hopena i ʻike ʻia. Akā i ka hoʻāʻo ʻana i kekahi a i ʻole kekahi, ʻike paha ʻoe i ka emi ʻana o ke olakino a i ʻole ka holomua ʻole. E kōkua kēia helu helu iā ʻoe e hoʻoholo i nā meaʻai haʻahaʻa haʻahaʻa i kūpono iā ʻoe.
ʻO kaʻai maʻamau haʻahaʻa-momona
Hoʻokumu ʻia kēia meaʻai i kahi helu liʻiliʻi o nā kalapona a me ka nui o ka protein. ʻO ia hoʻi, ʻo ke kumu o kāu ʻai ʻana he ʻiʻo, iʻa, hua manu, nati, ʻanoʻano, huaʻai, huaʻai, a me nā momona maikaʻi. ʻEhia mau kalapona e pono ai ʻoe e ʻai i kēlā me kēia lā ma muli o ke kumu o ka ʻai. No ka laʻana, e mālama i ke kaumaha me ka hoʻomaʻamaʻa haʻuki haʻahaʻa - a hiki i 150 grams. Akā, no ka pohō kaumaha -ʻaʻole iʻoi aku ma mua o 100. No ka wikiwiki o ke kaumaha - 50 grams, me ka haʻaleleʻana i nā huaʻai a me nā mea kanu starchy, e like me kaʻuala.
ʻO Ketone Diet
Hoʻokumu kēia ʻai i kahi kūlana kūikawā o ke kino, he mea weliweli inā loaʻa iā ʻoe kekahi mau maʻi maʻi e pili ana i ka digestion a i ʻole ka metabolism. ʻO nā kaʻa haʻahaʻa ke kumu ketosis - hoʻemi ʻia ka insulin a me ka hoʻokuʻu ʻana o nā momona momona mai nā hale kūʻai momona o kou kino. Lawe ʻia kēia mau waikawa i ke ake, kahi e hoʻohuli ai i nā momona i nā kino ketone. A inā hoʻohana kou lolo i ka "hānai" i nā carbohydrates, hoʻomaka ia e ʻai i ka ikehu mai kēia mau kino ketone i hoʻokuʻu ʻia. ʻO ka meaʻai holoʻokoʻa he mau protein, kahi momona i hoʻemi ʻia, a me nā carbohydrates - a hiki i ka 30-50 grams i kēlā me kēia lā ma kēia ʻai.
ʻAiʻai momona-kiʻekiʻe
I loko o kēia ʻai, hāʻawi ʻia ka makemake i nā huahana o ka momona maʻamau, akā ʻo nā momona i komo i ke kino pono ke kumu o nā mea kanu. No laila, ʻo ke kumu o ka meaʻai he mau meaʻai holoʻokoʻa, ʻaʻole i hana ʻia. ʻAʻole hiki ke ʻoi aku ka nui o nā carbohydrates ma mua o 100 grams i kēlā me kēia lā, ʻoi aku ka maikaʻi ma ka laulā o 20-50.
Papaʻai Paleo
ʻO kaʻai o ka paleoʻai e pili ana i ka meaʻai iʻaiʻia e nā kānaka ma mua o ka uluʻana o kaʻoihana. ʻO kēia ka ʻiʻo, ka iʻa, ka iʻa, nā hua, nā huaʻai a me nā mea kanu, nā nati, nā ʻuala, a me nā ʻanoʻano. Ma kēia meaʻai, pāpā ʻia nā huahana i lawe ʻia mai nā "original" a i kau ʻia i kekahi hana, e like me ke kō. A me nā legumes, cereals, a me nā huahana waiu.
ʻO ka ʻAina ʻAkeke
Ke hele nei kēia ʻai haʻahaʻa haʻahaʻa i nā pae he nui a kaupalena i ka ʻai ʻana i nā huaʻai a me nā huaʻai ma ke ʻano he kumu kō.
ʻOihana 1-hoʻokomo: 20 gram o nā huaʻale, nā koina-protein, a me nā mea kanu non-starchy. ʻO ka lōʻihi o ke kahua he 2 mau pule.
ʻO ka paona paona paona paukū 2-paʻa, hoʻohui ʻia nā mea ʻaihāpau i kēlā me kēia pule e 5 gram i ka papaʻai mua. Pau ke kahua ma hope o ka nalo ʻana o 3-5 kg o ke kaupaona.
ʻO ke kahua 3-stabilization, kahi e hiki ai iā ʻoe ke hoʻonui i ka helu o nā haʻalako e 10 gram i kēlā me kēia pule.
Ke kahua 4-mālama, ma luna o ia mea ʻaneʻane ʻoe e hoʻi i ka papaʻai o mua, i hoʻololi iki ʻia no ka makemake i nā kōpona.