Pehea e hana ai i ka ʻai 8 hola? 16-8 ʻAi hoʻokē ʻai manawaleʻa

ʻO ka meaʻai 8-hola he papahana meaʻai e ʻōlelo ana e pono ʻoe e hoʻolohe i ka wā e ʻai ai, ma mua o ka mea āu e ʻai ai i ka wā o ke kaʻina hoʻemi kaumaha. ʻIke ʻia hoʻi ʻo ka 16/8 intermittent hoʻokē ʻai, ua kōkua kēia ʻai i nā poʻe he nui e nalowale ma kahi o 3-9 paona i loko o 10 pule!

Hiki paha kēia? 16 8 ʻO ka meaʻai he papahana meaʻai maʻalahi a maikaʻi e ʻae ʻia ai ka ʻai ʻana i loko o ka hola 8 o ka lā. Ma hope o ka ʻai ʻana no 8 mau hola, e pōloli ʻoe no 16 mau hola.

ʻO ka lilo ʻana o ke kaumaha ma ka hoʻokē ʻai ʻana no 16 mau hola he ʻano hoʻokē ʻai manawaleʻa. hoʻokē ʻai manawaleʻa-He ala hoʻemi kaumaha i hōʻike ʻia he nui nā pono olakino. ʻO ka hoʻokē ʻai no 16 mau hola e kōkua i ke kino e hoʻoponopono iā ia iho a puhi i nā calorie. 

Ma kā mākou ʻatikala, e nānā pono kākou i nā mea e pono ai ʻoe e ʻike e pili ana i ka ʻai 8-hola.

8 hola ʻai slimming?

ʻIke ʻia kēia meaʻai e nā inoa like ʻole e like me "8/16 diet, intermittent fast 16/8 method, 16 hours vs 8 hours diet", no ka mea e kālele ana i ka ʻai ʻana i nā hola 8 i ka lā a me ka hoʻokē ʻai ʻana no 16 mau hola a he kumu hoʻokē ʻai manawaleʻa. .

He meaʻai maʻalahi. Hiki iā ʻoe ke hoʻohana iā ia i kēlā me kēia lā o ka pule, a i ʻole hiki iā ʻoe ke loaʻa nā hopena ma ka hana ʻana i nā lā 3 o ka pule. ʻOiai inā ʻoe e hahai wale i nā lā 3 o ka pule, e pōmaikaʻi ʻoe ma nā ala ʻelua.

• ʻO ka mea mua, ʻo ke ala e mālama ai ke kino i nā calorie he glycogen. ʻO Glycogen i loko o ke ake he kumu maʻalahi o ka ikehu. Ke hana ʻia kēia hana, koi ʻia ke kino e puhi i ka momona e loaʻa ai ka ikehu. ʻO ka ʻai 8 hola e aʻo ai i ke kino pehea e hoʻāla ai i ka "umu" e puhi ai i ka momona i kou hiamoe ʻana!
• ʻO ka lua, hoʻoulu kēia meaʻai i ka hana o ka mitochondria, ke kumu ikehu i loko o nā pūnaewele o ke kino. Hoʻonui kēia i ka ikehu a hoʻohaʻahaʻa i ke kiʻekiʻe o ka pōʻino intracellular i hana ʻia e nā meaʻai haʻalulu. Hoʻolohi kēia kaʻina hana i ka ʻelemakule. Hoʻemi ia i ka pilikia o ka maʻi kanesa, ka maʻi puʻuwai, ka maʻi diabetes a me ka maʻi Alzheimer.

Pehea e hana ai i ka meaʻai 8 hola?

ʻO ka puke meaʻai 8 hola i paʻi ʻia e David Zinczenko lāua ʻo Peter Moore e alakaʻi iā mākou i ka hana ʻana i kēia ʻai.

Wahi a ka poʻe kākau, pono ka ʻai o kēia lā i ka ʻai ʻana he 24 mau hola. ʻAʻole kēia e hāʻawi i ke kino i ka manawa kūpono e puhi i nā calorie pono a pau.

Wahi a nā mea kākau o ka puke: “Ma ke ʻano maʻalahi, ʻo kēia meaʻai he ala ia e hoʻolōʻihi ai i ka manawa ma waena o kāu ʻai hope a me ka 'breakfast'; Hāʻawi ia i kou kino i ka manawa e puhi i kou momona. Hoʻohana ia i nā hale kūʻai momona no ka ikehu e pono ai a hoʻopau iā lākou.ʻo

ʻO ka poʻe e hahai ana i ka ʻai 8-hola hiki ke hoʻohana iā 3-7 mau lā o ka pule. Pili loa ia i kāu mau pahuhopu. Hiki iā ʻoe ke hana i kēia i kēlā me kēia lā, ma kahi o 3 mau lā o ka pule.

Hiki iā ʻoe ke ʻai a inu e like me kou makemake i kou ʻai ʻana. ʻO ka pahuhopu o kēia ʻai, ʻo ia ke kaohi ʻana i ka manawa, ʻaʻole ka meaʻai. ʻAʻole pono ʻoe e kaupalena i nā calorie, akā ʻōlelo nā mea kākau i kēia mau mea e pale ai i ka ʻai nui ʻana:

• E ʻai i kahi hui kūikawā o kekahi mau meaʻai momona - nā huaʻai a me nā lau ʻai, nā kīʻaha fiber kiʻekiʻe, nā momona maikaʻi, a me ka protein lean.

• E inu nui i ka wai i ka lā.

• Ma kēia hoʻolālā meaʻai, hiki iā ʻoe ke hoʻonohonoho i ka manawa 8-hola āu e ʻai ai e like me kāu makemake. ʻo kahi laʻana; Hiki ia ma waena o 09.00:17.00 a 10.00:18.00 a i ʻole ma waena o XNUMX:XNUMX a XNUMX:XNUMX. 

No ka hoʻonui ʻana i ka pono o ka meaʻai, ʻōlelo ʻia ka hoʻoikaika kino ma mua o ka ʻaina kakahiaka. Manaʻo nā mea kākau i kahi hana hoʻomaʻamaʻa 8 mau minuke e pili ana i ka hoʻomaʻamaʻa kūʻē a me ka cardio.

ʻO kaʻai 8-hola e hana i kēia mau ʻano:

• Hoʻoulu i ka hana o ka mitochondria: ʻO ka Mitochondria nā ʻāpana cell e hoʻololi i ka glucose i ka ikehu hoʻohana (ATP). ʻO ka hoʻokē ʻai ʻana no nā hola 16 e kōkua i ka hoʻoulu ʻana i ka mitochondria. Hoʻemi ia i ke kiʻekiʻe o ka pōʻino intracellular i hana ʻia e ka ʻai maikaʻi ʻole. 
• Hoʻohana i nā hale kūʻai glycogen a me nā momona: Hoʻololi ʻia ka glucose i glycogen. Mālama ʻia i loko o nā ʻiʻo a me ke ake. I ka pōloli, hoʻohana mua kou kino i ka glycogen no ka wahie a laila loaʻa ke komo i nā hale kūʻai momona.
• Paʻa i luna: ʻO ka hapa nui o nā meaʻai he kaohi. Mai ka mālama ʻana i ka ʻāpana a hiki i ka palena o ka calorie, loaʻa i nā meaʻai nā ʻano huaʻōlelo a me nā kūlana e pono e hahai ʻia. ʻOi aku ka liʻiliʻi o kēia ʻai hoʻokē ʻai ma mua o nā meaʻai helu calorie.

ʻO ka loaʻa ʻana o ke kūʻokoʻa e ʻai i kekahi mea i loko o 8 mau hola e ola ai ka ʻono a pale i ka luhi. No laila, he papahana ʻai hoʻomau.

Aia ma lalo ka papa inoa o ka ʻai ʻewalu hola e alakaʻi iā ʻoe. Hiki iā ʻoe ke hoʻololi e pili ana i nā meaʻai e hiki ai iā ʻoe ke ʻai a me kāu mau meaʻai.

8 hola papaʻai laʻana

ke ala ʻoe

• ʻO ke kī ʻōmaʻomaʻo a i ʻole kofe a i ʻole ka inu detox 

aina kakahiaka (i ka hora 10.00 kakahiaka)

Nā koho:

• ʻO ka palaoa a me ka waiū
• ʻAiʻa maiʻa
• Huamoa paila a me ka palaoa

ʻAi ʻai (11.30:XNUMX i ke kakahiaka)

Nā koho:

• Kukama a me ka salakeke wai
• 4 ʻalemona

ʻAina awakea (12:30-13:00)

Nā koho:

• ʻO ka iʻa kālua a me nā huaʻai + yogurt haʻahaʻa momona
• Tuna + wai hou

ʻAi ahiahi (14: 30)

Nā koho:

• Hoʻokahi kokoleka ʻeleʻele waena
• He ʻalani a ʻāpala paha

Pāʻina ahiahi (16: 00)

Nā koho:

• He kīʻaha liʻiliʻi o ka ʻuala paila
• He kīʻaha liʻiliʻi popcorn

ʻAina ahiahi (18: 00)

Nā koho:

• ʻAi ʻai ʻai / moa kebab + pudding
• Lentil soup + hua pudding
• ʻO ka lasagna meaʻai + ka wai kukama

He aha ka mea e ʻai ai ma ka ʻai ʻana o ka hola 8?

Nā meaʻai a me nā huaʻai: ʻO kēlā me kēia mea kanu a hua paha.

Nā meaʻai holoholona: ʻO kēlā me kēia meaʻai holoholona.

Nā ʻaila: ʻO ka ʻaila ʻoliva, ka ʻaila bran raiki, ka ʻaila canola, ka pata, ka mayonnaise (nā mea i kaupalena ʻia).

Palaka: Piʻi, soy, lentils, hua manu, iʻa, umauma moa, pipi, pipi

mea ala: Pudding kokoleka, kīʻaha kīʻaha, muffins homemade, ice cream, custard, chocolate, etc. (ʻO nā mea a pau i ka nui palena).

Nā mea kanu a me nā mea ʻala: ʻO nā mea kanu a i ʻole nā ​​mea ʻala, ke ʻole ʻoe maʻi i kekahi o ia mau mea.

kea: ʻO nā huaʻai hou a i ʻole nā ​​​​wai huaʻai, nā mea inu detox, ke kī ʻōmaʻomaʻo, ke kī ʻeleʻele a me ke kofe.

He aha ka mea e ʻai ʻole ai ma ka ʻai 8 hola?

mea kāhinu,: ʻO ka aila niu, ka margarine a me ka mayonnaise.

kea: ʻO ka waiʻona, nā mea inu kalapona a me ke kō, nā wai huaʻai i hoʻopaʻa ʻia.

8 hola ʻai a hoʻoikaika kino

He mea nui ka hoʻoikaika kino maʻamau. Inā ʻaʻole ʻeleʻele kou kino, paʻakikī ka poʻe e hahai ana i ka ʻai ʻana o 8 mau hola.

ʻO ka hele wāwae, ka holo ʻana, ka lele ʻana i ke kaula, aerobic, ʻauʻau, kaʻa paikikala, ka hula, ka piʻi ʻana i nā alapiʻi, ka piʻi ʻana, ka yoga a me ka hoʻomaʻamaʻa ikaika e kōkua iā ʻoe e lilo i ka momona a kūkulu i ka ʻiʻo.

Eia kekahi, e hoʻomau i ka neʻe ʻana i ke kula a i ʻole ke keʻena. E piʻi i nā alapiʻi e like me ka hiki, e hele a holo kaʻa ma mua o ke komo ʻana i ke kaʻa.

Nā hana a me nā hana ʻole ma ka ʻai 8 hola

mea e hana ai

ʻO ka poʻe e lilo i ke kaumaha me kaʻai 8-hola;

• Pono ʻoe e hiamoe ma kahi o 3 mau hola ma hope o ka ʻai ʻana.
• Pono ʻoe e hana a neʻe mau.
• Pono ʻoe e ʻai i nā meaʻai i ʻae ʻia me ka liʻiliʻi.
• I ka wā ʻai, pono ʻoe e ʻai i nā huaʻai a me nā mea kanu.
• Pono ʻoe e inu i ka wai kūpono. 

ʻAʻole

• Mai ʻai ʻai ma hope o ka ʻaina ahiahi.
• Mai noho mālie no ka manawa lōʻihi.
• Mai ʻai i nā meaʻai i loaʻa i ka nui o nā kalapona.
• Mai ʻai a hiki i hoʻokahi hola ma hope o ka ʻai ʻana.
• E haʻalele i ka waiʻona.

Nā pōmaikaʻi o ka ʻai 8 hola

Ua kaulana kēia meaʻai i ka poʻe haʻuki a me ka poʻe e ʻimi nei i ke ala e lilo ai ke kaumaha. He nui na pomaikai. ʻOiai ua manaʻo ʻia ʻo ia he meaʻai maʻamau e nā poʻe loea olakino a olakino, 16 8 Ua hōʻike ʻia ka meaʻai e pono ai no ka pohō kaumaha, ka mālama ʻana i ke kaumaha, a me ke olakino holoʻokoʻa.

Ma kahi o nā pōmaikaʻi i ʻōlelo ʻia ma ka ʻatikala, ʻo ka poʻe i nalowale i ke kaumaha ma ka hoʻokē ʻai ʻana no nā hola 16 e loaʻa i kēia mau pono:

• ʻO ka ʻai ʻana i nā meaʻai (pūmua wīwī, nā momona maikaʻi, a me nā ʻakika kiʻekiʻe) kōkua i ka hoʻopiha ʻana i kou ʻōpū. No laila, hiki iā ʻoe ke hoʻomalu i kou makemake. ʻO kēia ka mea maʻalahi iā ʻoe ke lilo i ke kaumaha.
• ʻO ka hoʻoikaika kino i kēlā me kēia lā kekahi pōmaikaʻi ʻē aʻe no ka poʻe ma ka 16 8 meaʻai. He polokalamu hoʻoikaika kino 8 mau minuke ke kōkua i ka pale ʻana i nā ʻiʻo. 
• Loaʻa iā ʻoe ke kūʻokoʻa e koho i kāu manawa ʻai ʻewalu hola. 
• Kōkua ia i ka hoʻohaʻahaʻa ʻana i ka cholesterol LDL (ʻino). 
• Hoʻohaʻahaʻa i ke koko. 
• Hoʻomaikaʻi ia i nā hōʻailona metabolic i kekahi ʻano.
• Kōkua ia i ka holoi ʻana i nā toxins.
• Hoʻemi ia i ka pilikia o nā maʻi cardiovascular.
• Hoʻemi ia i ka pilikia o ka maʻi diabetes type 2.
• Kaulike i nā hormones.
• Hōʻike nā haʻawina ʻiole hiki i ka hoʻokē ʻai ke hoʻolōʻihi i ke ola.

ʻO ka pōʻino o ka ʻai 8 Hour

• ʻO ka ʻai ʻana a i ʻole ka ʻai ʻana i nā meaʻai kiʻekiʻe-calorie hiki ke pale iā ʻoe mai ka lilo ʻana o ke kaumaha.
• Hiki paha iā ʻoe ke ʻai i ka ʻai ma hope o ka ʻaina awakea.
• ʻAʻole maikaʻi paha ia i nā poʻe me kekahi ʻano kino a me nā kumu olakino no ka momona.
• Loaʻa paha ka nausea a me ke ʻano o ka naʻau i nā lā mua.
• Hiki paha iā ʻoe ke luhi a lohi.

ʻO ka ʻai 8-hola ka palena o ka manawa ʻai i kēlā me kēia lā i ʻewalu hola. Pono e hookeai ka ai no 16 mau hola. Hoʻomaikaʻi kēia meaʻai i ka metabolism ikehu, hoʻohana i ka momona i mālama ʻia, a hoʻomaikaʻi i ka ʻike insulin.

Hiki iā ʻoe ke hoʻolālā i ke ʻano ʻai ʻewalu hola e like me kou nohona. E ʻai i nā meaʻai olakino. E pale i nā momona a me nā aila, ka waiʻona, nā mea inu kalapona a me nā mea hoʻohui.

Nā kūmole: 1