ʻO kēlā meaʻai kalapona ka mea ʻoi aku ka holomua o ka meaʻai kalapona haʻahaʻa. He papahana meaʻai ia e ʻoki loa ʻia ai nā meaʻai i loaʻa i nā ʻakika. ʻIke ʻia ʻo ia he meaʻai no-carb a i ʻole ka meaʻai ʻole-carb. Hoʻohana ʻia kēia meaʻai e lilo i ke kaumaha a mālama paha i kekahi mau kūlana olakino.
ʻO ke kumu nui o kēia meaʻai, ʻo ia ka hoʻonui ʻana i ka momona ma ka hoʻopau ʻana i nā kumu carbohydrate i loko o ke kino. ʻAʻole ʻōlelo ʻia no ka hoʻohana lōʻihi ʻana no ka mea he kumu nui ka ikehu no ke kino.
E hoʻemi i ke kaumaha me ka 0 ʻai carbohydrate
No laila, he mea maikaʻi anei ka ʻai carbohydrate? Pono ʻoe e koho i kēia meaʻai e lilo i ke kaumaha? E hoʻoholo no ʻoe iho ma ka heluhelu ʻana i kā mākou ʻatikala. Eia ka mea e pono ai ʻoe e ʻike e pili ana i ka 0 carbohydrate diet…
He aha ka 0 Carbohydrate Diet?
ʻO ka 0 ka meaʻai carbohydrate he meaʻai ia e hoʻemi i ka ʻai ʻana i ka ʻai i ka ʻole. No ka mea, ʻo ka carbohydrates ke kumu nui o ka ikehu no ke kino i ka meaʻai maʻamau, ma kēia ʻano meaʻai e hoʻāʻo ʻia ka pono o ka ikehu mai ka momona a me ka protein.
Hoʻohana pinepine ʻia ka meaʻai 0-carb e lilo i ke kaumaha, hoʻonui i nā pae ikehu, hoʻopaʻa i ke kō koko a hoʻomaikaʻi paha i kekahi mau pilikia olakino. Eia naʻe, paʻakikī kēia ʻano meaʻai e hoʻokō i ka wā lōʻihi a lawe i kekahi mau pilikia olakino.
ʻO 0 ka meaʻai kalapona e lilo ai ʻoe i ke kaumaha?
ʻO 0 ka meaʻai carbohydrate e kōkua pono iā ʻoe e hoʻemi i ke kaumaha. Ma muli o ka hoʻohana ʻana o ka carbohydrate i ka glucose i mālama ʻia i loko o ke kino ma ke ʻano he kumu ikehu, hiki i ke kino ke hoʻohana i nā hale kūʻai momona e like me ka ikehu a lilo ke kaumaha. ʻO ke kumu o kēia ʻai, ʻo ia ka hoʻokē ʻai ʻana i ke kaumaha a me ka puhi ʻana i ka momona ma o ka ʻae ʻana i ke kino e loaʻa ka ikehu mai nā hale kūʻai momona.
Pehea e hana ai i kahi meaʻai 0 Carbohydrate?
No ka hoʻokō ʻana i kēia meaʻai, pono e hahai ʻia nā pae aʻe:
E haʻalele i nā meaʻai carbohydrate: ʻOiai ʻoe e hahai ana i ka ʻai ʻai carbohydrate 0, pono ʻoe e hoʻoneʻe i nā meaʻai carbohydrate a pau mai kou ola. ʻAʻole pono ʻoe e ʻai i nā meaʻai e loaʻa ana i nā haʻalulu e like me ka palaoa keʻokeʻo, ke kō, ka laiki a me ka ʻuala.
E koho i nā momona maikaʻi: Pono ʻoe e koho i nā momona olakino ma kēia ʻai. oliva ailaHiki iā ʻoe ke hoʻohana i nā aila e like me , ʻaila avocado, ʻaila niu.
E nānā i kāu ʻai ʻana i ka protein: He wahi koʻikoʻi ka hoʻohana ʻana i ka protein i loko o kahi meaʻai 0 carbohydrate. Pono ʻoe e loaʻa ka nui o ka protein, akā ʻaʻole i ka nui. PiscesPono ʻoe e huli i nā kumu protein e like me ka ʻiʻo e like me ka moa, ka pipi, nā hua manu, ka yogurt a me ka paʻakai.
ʻAi nui i nā mea kanu: No ka mea pono ʻoe e kaohi i nā kumu carbohydrate, pāʻani koʻikoʻi nā mea kanu. Hiki iā ʻoe ke ʻai i nā mea kanu e like me nā lau lau ʻōmaʻomaʻo, broccoli a me ke kāpeti.
E nānā pono i ka hoʻohana ʻana i ka wai: He mea nui ka hoʻohana ʻana i ka wai i kēlā me kēia meaʻai. Pono ʻoe e mālama pono e inu i ka wai i kēlā me kēia lā.
E ʻai i ka meaʻai kūpono a kaulike: I ka hahai ʻana i kēlā ʻai meaʻai carbohydrate, pono e ʻai i nā meaʻai ma ke ʻano kaulike. Pono ʻoe e ʻai i ka nui kūpono o ka momona, ka protein a me nā mea kanu i ke ʻano kaulike, ma muli o ka nui o ka ikehu āu e pono ai.
Hiki iā ʻoe ke lawe i kēia papa inoa ma ke ʻano he laʻana no ka ʻai 0 carbohydrate:
aina kakahiaka
3 ʻāpana ʻōmato
2 ʻāpana kukama
2 ʻāpana ham a i ʻole ka pua puaʻa
1 hua moa i paila
meaʻai meaʻai
10 ʻalemona a i ʻole walnuts
ʻAina awakea
1 ka lawelawe ʻana i ka steak i kālua ʻia
ʻO ka salakeke ʻōmaʻomaʻo ʻaoʻao (me nā mea kanu e like me ka letus, arugula, dill)
meaʻai meaʻai
1 ʻai o ka yoghurt (ʻaʻohe momona a me ka ʻole o ka carbohydrate)
ʻAina ahiahi
1 ka moa moa a iʻa paha
ʻO ka broccoli mahu a i ʻole nā mea kanu i hui ʻia ma ka ʻaoʻao
meaʻai meaʻai
1 hua haʻahaʻa-carb e like me ka apple a strawberry paha
aole: He laʻana papa inoa wale nō kēia. Hiki iā ʻoe ke hoʻololi i ka papa inoa e like me kāu pono ponoʻī. He mea koʻikoʻi ka hoʻohana ʻana i ka wai no ke kākoʻo ʻana i kēia ʻai, no laila e mālama pono i ka inu wai nui.
He aha ka mea e ʻai ai ma kahi 0 Carbohydrate Diet?
ʻO ka meaʻai 0-carb e paipai i ke kino e hoʻohana i nā momona ma mua o nā kalapona ma ke ʻano he kumu ikehu. Hiki ke ʻai ʻia kēia mau meaʻai i ka wā e hahai ana i kēia ʻai:
Nā ʻaila: ʻO nā aila olakino e like me ka aila ʻoliva, ka aila niu, ka aila avocado…
ʻIʻo a me ka iʻa: Hiki ke ʻai ʻia nā kumu protein e like me ka moa, ka pipi, ka pipi a me ka puaʻa. ʻO ka iʻa kekahi kumu ola o ka protein.
Nā huahana kai: pāpaʻi, ʻōpae, ʻoʻopu Hiki ke ʻai ʻia nā meaʻai kai.
Hua manu: ʻO nā hua manu kahi meaʻai maʻamau i nā meaʻai haʻahaʻa-carb.
Nā meaʻai:nā lau ʻōmaʻomaʻoHiki ke ʻai ʻia nā mea kanu haʻahaʻa haʻahaʻa e like me ka broccoli, zucchini, etc.
Nā huahana waiu: Hiki ke ʻai ʻia nā huahana waiu momona piha e like me ka yoghurt piha momona, ka paʻakai kilika, a me ka cheese cheddar.
Nā hua ʻaila: Hiki ke hoʻopau ʻia nā hua aila e like me nā ʻalemona, nā walnuts, nā hazelnuts a me nā hua.
Mea ʻala: ʻO nā mea ʻala e like me ka paʻakai, ka pepa ʻeleʻele, thyme a me kumini e hoʻohui i ka ʻono i nā kīʻaha.
ʻO nā huaʻai mākū: Pono e ʻai ʻia nā mea ʻai maloʻo e like me ka ʻuala, ke kulina a me ka pī i ka liʻiliʻi.
Nā huaʻai: Loaʻa i nā hua ʻai pala nā haʻahaʻa kiʻekiʻe, no laila ʻoi aku ka maikaʻi o ka ʻai ʻana iā lākou i nā mea liʻiliʻi a ʻaʻole loa.
lāʻau ikiʻai wale: ʻO nā legumes e like me ka lentils, chickpeas a me nā pī i loaʻa i ka nui o nā kaʻa.
hua waiu ʻono: ʻAʻole pono e ʻai ʻia nā meaʻai e like me ka yoghurt a me ka tiiki ʻono me ke kō.
ʻākala: ʻO nā kīʻaha i hoʻomākaukau ʻia, ketchup, a me nā kīʻaha me nā mea ʻono i hoʻohui ʻia he waiwai pū kekahi i nā kaʻa.
Nā pōmaikaʻi o ka 0 Carb Diet
ʻO ka meaʻai 0-carb kahi meaʻai kahi i hoʻopaʻa ʻia ai nā kalapona. ʻO kekahi o nā pahuhopu nui o ka poʻe e hahai ana i kēia ʻai, ʻo ia ka lilo o ke kaumaha. Akā naʻe, ʻaʻole pololei ka ʻōlelo ʻana he pono kēia ʻai. No ka mea, he mea koʻikoʻi loa ia no ko mākou ola kino, ʻo ia ka ʻakika, ʻo ia ke kumu ikehu o ko mākou kino.
He nui nā hana koʻikoʻi o ka carbohydrate. Hāʻawi ka Carbohydrates i ka ikehu, hoʻomaikaʻi i ka hana o ka lolo, he kumu ia o ka fiber, hoʻoikaika i ka ʻōnaehana pale, a kōkua i ka ulu ʻana o ka ʻiʻo. No kēia mau kumu, hiki ke hōʻino ʻia ka meaʻai zero-carb i ke olakino i ka wā lōʻihi.
0 ʻAi ʻAi ʻAi ʻAi ʻino
Hiki iā mākou ke papa inoa i nā pōʻino olakino o kēia meaʻai penei:
Ka nele o ka ikehu:carbohydrates ʻO ia ke kumu nui o ka ikehu o ke kino. ʻO ka ʻai ʻana i ka waiʻaʻaʻaʻole i kaupalena ʻia nā kumu waiwai o ke kino e hoʻokō ai i kona pono ikehu. ʻO ka hopena, aia ka nele o ka ikehu a me nā pilikia i nā hana o kēlā me kēia lā.
Pau ka ʻiʻo: ʻOi aku ka makemake o ke kino e puhi i nā momona ma mua o nā kalapona e hoʻokō ai i kona pono ikehu. Eia nō naʻe, hiki i ka ʻai ʻana i ka waiʻaʻaʻole no ka manawa lōʻihi ke alakaʻi i ka hoʻouka ʻana i ka ʻiʻo a me ka nalowale ʻana o ka ʻiʻo. He kūlana maikaʻi ʻole kēia i ka wā o ke kaʻina hana hoʻemi kaumaha.
Nā hemahema o ka meaʻai: ʻO nā kalapona kekahi kumu o ka fiber, nā huaora a me nā minela. ʻO ka hoʻohana ʻana i ka waiʻaʻaʻaʻaʻole e pale i ke kino mai ka lawe ʻana i kēia mau meaʻai a hiki ke alakaʻi i ka hemahema o nā meaʻai.
Nā hopena metabolic: ʻO ka hōʻemi ʻana i ka ʻai ʻana i ka waiʻaʻai e alakaʻi i kahi kūlana i loko o ke kino i kapa ʻia ke ketosis. ʻO ketosis kahi hana e hoʻololi ai ke kino i ka momona i ikehu. Hiki i ka ketosis lōʻihi ke hoʻopau i ke koena acid-base i loko o ke kino a alakaʻi i nā pilikia kīkī.
Nā hopena noʻonoʻo: ʻO ka ʻai ʻole-carb ke kumu i kekahi poʻe e ʻike i ka haʻahaʻa haʻahaʻa o ka ikehu, huhū, hoʻomaha ʻole, a kaumaha Hiki iā ia ke hana i nā hopena psychological e like me:
Ma muli o nā hopena pōʻino i helu ʻia ma luna nei, ʻo ka ʻai ʻai kaʻa kaʻa ʻole he ʻano meaʻai ʻaʻole pono e makemake ʻia no ka mea hiki ke hoʻopilikia i ke olakino i ka wā lōʻihi. ʻAʻole hiki ke hoʻomau ʻia nā meaʻai haʻahaʻa haʻahaʻa, a ʻo ka hoʻopau ʻana i nā meaʻai haʻahaʻa he mea maikaʻi ʻole ia no ka mālama ʻana i ka meaʻai kaulike i ka wā lōʻihi.
Hāʻawi kahi papahana meaʻai i hoʻokumu ʻia i nā loina meaʻai kaulike a ʻokoʻa i nā hopena olakino.
