Nui nā'āpana likeʻole e'ōlelo nei i ka hopena kupanaha i ka manawa liʻiliʻi. ʻO kekahi o kēia mau meaʻai ka meaʻai'aleʻaleʻa. E noʻonoʻo i ka mea e hiki ai iāʻoe keʻai ma ka'aiʻahīlū.
ʻO nā'ōponaʻo kekahi o nā mea nui i loko o ka meaʻai. He mea hoʻomaikaʻi no kaʻaiʻana i nā huapiʻa, keʻike nei mākou i ke kai o ka ikaika a me ka hana maikaʻi loa.
Hoʻokaʻawaleʻia nā meaʻai āpau e ka nui o nā hamo 'ālea i ia lā
- ka mea haʻahaʻa-loiloka - ka waiwai o ka'akiʻa i ka lā a hiki i ka 125 grams;
- ka waiʻalulu paʻapaʻa - hiki i ka 20 grams o ka waiʻalea i kēlā lā i kēia lā.
Hoʻomumuʻia kēia mau meaʻai e nā mea kanu'aiwai, aʻo kā lākou aʻoʻana i loaʻa i nā hopena -ʻo ka hopohopo no ka hoʻomāhuahuaʻana i ka pōloli,ʻo ia nā'ōpolāʻau e pau ai iā mākou, inā e hoʻokaʻawale iā lākou i kā lākouʻai, e emi loa ka makemake, a laila e hoʻomaka ka lepo. ʻO ka meaʻoi aku o ka'aiʻopaʻaʻo ka'ōpona'okole ka hiki ke hōʻemiʻia ka nui o nā huapiʻa i pau,ʻaʻole mākou e hoʻonui i ka hoʻohanaʻana i nāʻano like me nā momona a me nā protein. ʻAʻole hiki keʻike i kaʻaiʻana i kēiaʻano,ʻaʻole mākou e hōʻino i ko mākou kino ma kekahiʻano. ʻAʻohe meaʻai wale nā meaʻai, akā, nā meaʻai pū kekahi.
ʻO nāʻano kūpono o kaʻai'aleʻalo.
1.ʻO ka mea nui loa e alualu i ka maikaʻi - e hana ana nā meaʻai!
2. He mea nui loa -ʻaʻole e emi iho ka helu o ka calorie i ka meaʻai āu eʻai ai,ʻaʻohe mea e pōloli ke kino.
3.ʻAʻole mākou e hoʻemi i ka nui o ka protein i pau, akāʻaʻole mākou e hoʻonui ia mea, no laila ke kūpono o ko mākou kino i keʻano o ka nohona meaʻai, nā mea hoʻomalu i ka momona o ka momona, ma kahi o ke kaumaha o ke kino.
4. I loko o kēia'ʻaiʻai, hoʻomaka ka kino e hana i nā mea kūikawā - ketones, ka mea kōkua i ka puhiʻana i ka momona. Eia kekahi,ʻo kēia mau mea maikaʻi maikaʻi nā antidepressants.
ʻO nāʻano kūponoʻole o kaʻai'ōpelu.
1.ʻO ka hoʻohana nuiʻana o nā huaʻano kalapili e hoʻopili i nā pūnaha kino nui -ʻo ia hoʻi ka ate.
2. E komo i loko o nā mea protein ka nui o nā momona. No laila, ponoʻoe e koho maʻamau i nā huahana.
3.ʻAʻole i loaʻa wale nā hopena o nā kinetona i ka hopena o ke kaumaha, akā, e hōʻino i ka ate, ka lolo a me nā puʻupaʻa.
4.ʻO ka nuiʻole o nā huaʻaleʻa i loko o ke kino e alakaʻi aku ai i ke kino o nā kino ketone, kahi e pili ana i ke ake, a me nā'ōpū a me ka lolo.
5.ʻOiaʻiʻo,ʻo kekahi kaohiʻana i ka meaʻai e alakaʻi ai i kahi hemahema i ke kino o nā meaʻai, nā mea'enela a me nā alumina, a me ka hopena e pili ana i ka māhele o ka maʻi.
I kēia manawa, e nānā kākou i nā kumumanaʻo o kaʻaiʻana i ka meaʻai momona a ke kamaʻilio e pili ana i ka mea eʻai aiʻoe i kaʻai'ōpaila.
Ua ho'ēmiʻia konaʻano a pau i ka nānāʻana i nā kulekele maʻamau:
- ʻO nā sāla maikaʻi a pau i ka wai lemon wale nō, i ka mea liʻiliʻi loa - me kahiʻanoʻaila aila aʻaila paha;
- Eʻai i ka meaʻai i loko o kaʻailaʻaila, akā e aho ka heleʻole. ʻOi aʻoi aku ka maʻalahi kaʻai a me nā hua manu i kaʻohi, a me nā meaʻai eʻai i ka'ōpala.
- Ma hope o kaʻaiʻana, mai inuʻoe no ka hapalua hora.
- Maiʻaiʻoe i ka horaʻewalu o ke ahiahi.
- ʻO ka māheleʻana i ka māmā o kēlā me kēia lā,ʻaʻole ia he mau wahi āpau aʻai i nāʻekolu hola.
- ʻAʻole iʻoi aku ka nui o kaʻai o nā lā ma mua o 300 grams.
Nui nāʻano o iaʻanoʻai. ʻO kēia mau mea e pili ana i ka inoa kaulana o "Kremlin diet", nā meaʻaiʻole-carbohydrate o Atkins a me Pevzner, nā meaʻai momona o ka Carbohydrate o Kim Protasov, "ʻEiwa mau huahana. E noʻonoʻo nui mākou i kekahi o lākou ma keʻano kiko'ī.
ʻO kaʻainaʻo Atkins.
ʻO ka inoaʻelua kaʻai a nā meaʻAmelika. Hoʻoponoponoʻia kēiaʻai no kahi lōʻihi o ka hoʻolālā ma mua o nā koho'ē aʻe. He mea paʻakikī ia no ka mea maʻalahi. I ka lā mua o ke kauʻana i ke kaumaha kaumaha, hiki i ke kino no ka nele o ka ike e hoʻomaka e huki mai ia mai loko mai o kona mau iho pono'ī, no ka hopena, me ka kilo kilokiloʻoi aʻe, e hele aku nā pūʻali. ʻO ka nāwaliwali mau e pili ana i keʻano a me ka hana a kekahi.
Inā ua hoʻoholo'ēʻoe e ho'āʻo i kaʻai o Atkins iāʻoe iho, e kiʻi i kāuʻike pono'ī pono'ī. I kēia manawa, ponoʻoe e helu i nā'ōpona'aleʻa pau i ka hapanui o ka haneri gram i kēlā me kēia lā. Hoʻomaopopoʻia ka paʻakikī kaumaha nui keʻaiʻia i kēlā lā kēia lā no kaʻoi aku o ka nui o 20 grams o nā hauʻalea. He pāpāʻia kaʻaiʻana i nā meaʻai a pau, nā hua'ōmaʻa, nā kōpaʻa a me nā hua kōpaʻa - nā huaʻakai, nā hua, nā huaʻona - ka kulina, kāloti, nā uala,ʻaʻole loaʻoe e inu i ka waiʻona.
Hāʻawiʻiaʻoe i kaʻai, nā hua, nā iʻa, nā meaʻai. E hana i kahi papaʻaina huapalapala a mālama pono i ka mea āu eʻai ai.
ʻO ka meaʻai maʻamau āpau.
I loko o kēiaʻanoʻaiʻai, hiki iāʻoe keʻai i ka nui palenaʻole o kaʻiʻo, ka iʻa, ka hīnī a me nā puaʻaleʻa. Pono pono i kēlā lā i kēia lā e komo i loko o ka meaʻai meaʻai manuahi, ka lau, a me nā hua - i ka citrus wale nō, a, heʻano, nā hua. Ma kahi e pili ana i nā mea kūʻai bakena ... pili nā mea a pau maʻaneʻi. Inā hikiʻole ke hoʻoulu, hiki i kahi'āpanaʻeleʻele eʻaeʻia, akā,ʻaʻole makemakeʻia.
Ka menu me kaʻaiʻole-kaʻahuʻeluʻa:
1 Breakfast: ½ huaʻopa (hiki ke paniʻia me ka wai me ka waiʻole i ka wai hou);
2 kakahiaka kakahiaka: 2 mau hua me ka wai a me ke kope kopeʻole.
ʻAina: Eʻai i ka huaʻala kakahiaka.
Meaʻai: e kuke i kahi'āpana iʻa a iʻole iʻa, e hana i kahi salakeke.
Paʻa ahiahi: inu i ke kī o ka tea kānani.
Pili kekahi mau meaʻai i nā meaʻai momona, akā,ʻo nā kānaka olakino wale nō. Hoʻohanaʻia mākou e hoʻokomo iā mākou iho i nāʻano likeʻole a hōʻehaʻeha i ko mākou kino, ua mākaukau mākou no kekahi mea no ka maikaʻi o ka nani. Akā pinepine ka lawaʻana i ka hoʻoponoponoʻana i kāu meaʻai, hoʻopau i nā meaʻai a me nāʻano'ē aʻe, hoʻonui i ka hana kino, a me nā paona'ē aʻe e nalowale ana iā lākou iho. ʻO ka mea pōʻino, hoʻokuʻuʻia e ka hana ikaika a me ka pilikia, kaumaha nui a hoʻi hou a hoʻohemoʻia eʻoi aku ka paʻakikī ma mua o ka manawa i hala. Ma mua o ka hoʻoholoʻana e hana i nā hana kūpono, e noʻonoʻo pono paha i kāu pono.