ʻAi ʻai ʻo Atkins he meaʻai haʻahaʻa-carb, maʻamau no ka poʻe makemake e hoʻemi i ke kaumaha he meaʻai olakino e like me ka manao.
Ke ʻōlelo nei kēia meaʻai hiki iā ʻoe ke lilo i ke kaumaha ma o ka ʻai ʻana i ka nui o ka protein a me ka momona e like me kou makemake, ʻoiai ʻaʻole ʻoe e ʻai i nā meaʻai kiʻekiʻe i loko o ka waipika.
"ʻO ka ʻai ʻo Atkins" Ke kākau nei ʻo Dr. Ua waiho ʻia e ke kauka i kapa ʻia ʻo Robert C. Atkins. Mai ia manawa mai, "Dr atkins meaʻai"Ua kaulana a puni ka honua a ua nui nā puke i kākau ʻia e pili ana iā ia.
Mai ia manawa mai, ua nānā pono ʻia ka meaʻai a ua hōʻike ʻia ka hopena o ke kaumaha o ke kaumaha ma mua o nā meaʻai haʻahaʻa momona, a me ka hoʻomaikaʻi maikaʻi ʻana i ke kō koko, HDL (kolesterol maikaʻi), triglycerides, a me nā hōʻailona olakino ʻē aʻe.
ʻO ke kumu nui o nā meaʻai haʻahaʻa haʻahaʻa e pono ai i ka pohō kaumaha; Ke hoʻemi ka poʻe i kā lākou ʻai kaʻapona a ʻai hou aku i ka protein, e emi ana ko lākou ʻai a ʻai koke lākou i nā calorie liʻiliʻi me ka ʻole o ka hoʻoikaika ʻana.
He aha ka ʻai ʻo Atkins?
ʻAi ʻai ʻo Atkins no kona mau ma'i. He meaʻai haʻahaʻa haʻahaʻa ia i hana ʻia e Robert C. Atkins.
Ua hoʻopau ke kauka i nā kumu waiwai maʻalahi, ʻo ia hoʻi ke kō, a ua ʻae i kāna mau maʻi e ʻai i ka nui o ka protein, nā momona maikaʻi a me nā ʻakika paʻakikī (mea kanu a me nā huaʻai).
Ua hōʻike kēia ala i nā hopena koke a lilo i meaʻai hoʻemi paona a ke kauka hilinaʻi.
Pehea ka hana ʻana o ka ʻai ʻo Atkins?
4-Palapala ʻai ʻai
ʻAi ʻai ʻo Atkins Hoʻokaʻawale ʻia i 4 mau ʻāpana like ʻole:
Ka Papa 1 (hoʻokomo)
Pono e ʻai i ka liʻiliʻi ma mua o 2 grams o nā carbohydrates i kēlā me kēia lā no 20 pule. E ʻai i nā meaʻai momona momona, kiʻekiʻe-protein me nā mea kanu haʻahaʻa haʻahaʻa e like me nā lau lau.
Pae 2 (kaulike)
E hoʻohui mālie i nā huaʻai, nā hua liʻiliʻi a me nā hua liʻiliʻi i kāu ʻai.
ʻAkahi 3 (hoʻoponopono maikaʻi)
Ke kokoke loa ʻoe i kāu paona i hoʻopaʻa ʻia, e hoʻohui i nā meaʻai i kāu meaʻai a hiki i ka emi ʻana o ke kaumaha.
Māhele 4 (mālama)
Ma ka manaʻo e mālama i ke kaumaha, hiki iā ʻoe ke ʻai i ka nui o nā kalapona olakino e like me ka hiki i kou kino ke ʻae.
Eia naʻe, ʻano paʻakikī kēia mau ʻanuʻu a ʻaʻole pono paha. Ke hahai ʻoe i ka papaʻai ma lalo nei, e emi ana kou kaumaha. Koho kekahi poʻe e hoʻokuʻu i ka hana mua a ʻai i nā mea kanu a me nā huaʻai mai ka hoʻomaka ʻana. Hiki ke hana maikaʻi loa kēia ala.
Ke koho wale nei kekahi e noho i ka manawa induction no ka pau ʻole. ʻO kēia kahi papaʻai ʻē aʻe i kapa ʻia ʻo ketogenic diet.
Nā meaʻai e pale aku ai
ʻAi ʻai ʻo AtkinsPono ʻoe e pale i kēia mau meaʻai ma:
Kō: ʻO nā mea inu ʻoluʻolu, nā wai, ka keke, ka candy, ka ice cream, etc.
Palaoa: ʻO ka palaoa, ka rai, ka bale, ka raiki.
ʻaila ʻaila: Aila Soy, aila kulina, aila pulupulu, aila canola a me na mea e ae.
Nā momona trans: ʻO nā momona me ka huaʻōlelo "hydrogenated" i ka papa inoa o nā meaʻai i loaʻa pinepine i nā meaʻai i hana ʻia.
ʻO nā meaʻai "ʻai" a me nā mea "haʻahaʻa momona": He kiʻekiʻe loa i ke kō.
ʻO nā meaʻai kiʻekiʻe-carb: Kāloti, turnip etc. (Induction wale nō).
Legumes: Lentils, chickpeas etc. (Induction wale nō).
Nā Meaʻai Hiki iā ʻoe ke ʻai
ʻAi ʻAi AtkinsPono ʻoe e ʻai i kēia mau meaʻai olakino.
Nā ʻiʻo: Pipi, hipa, moa, puaʻa a me nā mea ʻē aʻe.
ʻO ka iʻa ʻaila a me ka iʻa kai: Salmon, trout, sardines etc.
Hua manu: ʻO nā mea olakino maikaʻi loa ka poʻe me nā "hua lana" a "hoʻonui ʻia me ka omega-3".
ʻO nā lau ʻai haʻahaʻa haʻahaʻa: Kale, spinach, broccoli, asparagus a me nā mea ʻē aʻe.
waiu piha: Pāpaʻa, cheese, yogurt piha momona.
Nati a me na anoano: Almonds, peanuts, walnuts, hua sunflower etc.
Nā momona maikaʻi: ʻO ka ʻaila ʻoliva puʻupaʻa, ka aila niu a me ka aila avocado.
I ka wā e ʻai ai ʻoe i kahi kumu protein i kāu ʻai me nā mea kanu, nā nati a me kekahi mau momona maikaʻi, e lilo ana ʻoe i ke kaumaha.
Hiki iā ʻoe ke ʻai i nā kalapona olakino ma hope o ka pae induction
He meaʻai hikiwawe loa ia. I loko wale nō o ka 2-week induction phase, pono ʻoe e hōʻemi i kāu ʻai ʻana i ka waiʻapona olakino.
Ma hope o ka pau ʻana o ka hoʻokomo ʻana, hiki iā ʻoe ke ʻai liʻiliʻi i nā kīʻaha olakino a me nā haʻahaʻa olakino e like me nā huaʻai kiʻekiʻe-carb, nā huaʻai, nā hua, nā ʻuala, nā legumes, oats a me ka raiki.
Akā inā hiki ʻoe i kāu mau pahuhopu hoʻemi kaumaha, pono ʻoe e ʻai i nā kaʻa haʻahaʻa no ke ola. Inā hoʻomaka ʻoe e ʻai i nā meaʻai kahiko e like me ka nui ma mua, e piʻi hou ʻoe i ke kaumaha. Hele kēia no kēlā me kēia meaʻai pohō kaumaha.
ʻAi ʻai ʻo AtkinsNui nā meaʻai ʻono āu e ʻai ai. ʻO kēia nā meaʻai e like me ka puaʻa, kaʻaila, ka paʻakai, a me ke kokoleka ʻeleʻele. ʻAʻole makemake ʻia ka hapa nui o kēia mau mea no ka nui o ka momona a me ka calorie.
Eia nō naʻe, ke ʻai ʻoe i ka meaʻai haʻahaʻa-carb, lilo ka momona i kumu makemake o kou kino no ka ikehu a lilo kēia mau meaʻai i ʻae ʻia.
kea
ʻAi ʻai ʻo AtkinsʻO kekahi mau mea inu ʻae ʻia:
ʻO kēlā: E like me nā manawa mau, ʻo ka wai kāu mea inu nui.
Kope: He kiʻekiʻe ka kofe i nā antioxidants a he olakino maikaʻi.
kī ʻōmaʻomaʻo: He inu ola kino loa.
ʻO ka Atkins Diet a me nā mea kanu
ʻAi ʻai ʻo AtkinsHiki ke hana i ka meaʻai meaʻai (a me ka vegan), akā paʻakikī. Hiki iā ʻoe ke hoʻohana i nā meaʻai soy no ka protein a ʻai i nā nati a me nā hua he nui.
ʻO ka ʻaila ʻoliva a me ka ʻaila niu he kumu maikaʻi loa ia o nā momona o nā mea kanu. Hiki iā ʻoe ke ʻai i nā hua, ka paʻakai, ka pata, ka ʻaila a me nā mea momona momona ʻē aʻe.
ʻO ka papa inoa ʻai meaʻai ʻo Atkins
'aneʻi, ʻAi ʻai ʻo Atkinspapa kuhikuhi aia. He kūpono ia no ka hoʻokomo ʻana, akā pono ʻoe e hoʻohui i nā mea momona, nā mea kanu a me nā huaʻai ke neʻe ʻoe i nā pae ʻē aʻe.
ʻO ka papa inoa ʻai ʻo Atkins
ka Poakahi
ʻAi kakahiaka: ʻO nā hua me nā mea kanu i hoʻomākaukau ʻia me ka ʻaila ʻoliva
ʻaina awakea: ʻO ka moa moa me ka ʻaila ʻoliva a me kahi lima o nā hazelnuts.
ʻAina ahiahi: ʻO nā huaʻai a me ka ʻiʻo.
ka Poalua
ʻAi kakahiaka: Hua puaa.
ʻaina awakea: ʻO nā mea i koe i ka pō ma mua.
ʻAina ahiahi: ʻO Cheeseburger me nā mea kanu a me ka pata.
Wednesday
ʻAi kakahiaka: ʻOmelet meaʻai i ka pata.
ʻaina awakea: ʻO ka salakeke huaʻai me ka ʻaila ʻoliva.
ʻAina ahiahi: ʻO ka ʻiʻo palai me nā mea kanu.
Thursday
ʻAi kakahiaka: ʻO nā hua me nā mea kanu i hoʻomākaukau ʻia me ka ʻaila ʻoliva.
ʻaina awakea: ʻO ke koena o ka ʻaina ahiahi ma mua.
ʻAina ahiahi: ʻO Salmon me ka pata a me nā mea kanu.
Friday
ʻAi kakahiaka: Hua puaa.
ʻaina awakea: ʻO ka moa moa me ka ʻaila ʻoliva a me kahi lima o nā hazelnuts.
ʻAina ahiahi: Meatballs me nā mea kanu.
Poaono
ʻAi kakahiaka: ʻOmelet meaʻai me ka pata.
ʻaina awakea: Nā mea i koe mai ke ahiahi i hala.
ʻAina ahiahi: Cutlet me nā mea kanu.
Sunday
ʻAi kakahiaka: ʻO ka hua me ka puaʻa
ʻaina awakea: Nā mea i koe mai ke ahiahi i hala.
ʻAina ahiahi: ʻEheu moa moa a me nā mea kanu.
E hoʻohana i nā mea kanu like ʻole i kāu ʻai.
Nā Meaʻai ʻAi ʻAʻai Haʻahaʻa Ola
ʻO ka poʻe ma ka meaʻai Atkins manaʻo e emi ana ko lākou ʻai ma kēia hana. Ua ʻōlelo lākou ua ʻoi aku ka māʻona me 3 mau ʻai i ka lā (i kekahi manawa 2 ʻai wale nō).
Eia naʻe, inā pōloli ʻoe ma waena o nā meaʻai, hiki iā ʻoe ke koho i nā meaʻai olakino olakino a haʻahaʻa:
- Nā mea i koe mai ke ahiahi ma mua.
- Huamoa paila.
- He ʻāpana cheese.
- He ʻāpana ʻiʻo.
- He lima o nā hazelnuts.
- Yogurt.
– Strawberries a me ka cream.
- Nā kāloti pēpē (e akahele i ka wā hoʻokomo).
– Nā hua (post-induction).
Nā Pōmaikaʻi ʻAi ʻAi Atkins
- Hoʻohaʻahaʻa i nā pae koko triglyceride.
- Hoʻoikaika i ka metabolism.
- Hoʻoulu i nā aila.
- Hoʻonui i ka hoʻomanaʻo a me ka hana o ka lolo.
- Hoʻonui i ka pono.
- Hoʻohaʻahaʻa i ka cholesterol LDL.
- Kōkua i ke kūkulu ʻana i ka nui o ka ʻiʻo lean.
- Hoʻonui i ka maikaʻi o ka hiamoe.
- Kōkua i ka mālama ʻana i ke kaumaha.
- He maʻalahi ke noi.
ʻO Atkins Diet Harms
ʻO ka poʻe e lilo ana i ke kaumaha me ka ʻai Atkins;
- I loko o nā pule mua ʻelua, hiki mai ka makemake i ke kō a me nā meaʻai kō a hiki ke hoʻomaha ʻole ma muli o kēia.
- Hiki ke hōʻeha i ke poʻo.
– Hiki ke luhi a lohi.
- Loaʻa paha i ka nausea.
Ua palekana anei ka ʻai ʻo Atkins?
ʻAe, ʻAi ʻai ʻo Atkins ua palekana. A kōkua ia iā ʻoe e lilo i ke kaumaha i loko o kekahi mau pule. I ka makahiki 1972, ua hana ʻo Dr. Mai kona haku ʻia ʻana e Atkins, ua hoʻololi ʻo ia i nā tweaks e hoʻomaikaʻi ai i ka ʻai.
ʻO ke kumu nui e hoʻopilikia ai i nā ʻepekema ʻo ka ʻai ʻana i ka nui o ka momona holoholona mai ka ʻiʻo. ʻO ia hoʻi, inā hoʻoponopono maikaʻi ʻoe i ka meaʻai a ʻai i ka moa a i ʻole nā kumu protein lean mai nā holoholona, ʻAi ʻai ʻo Atkins ua palekana loa.
Ma ka hopena;
Inā paʻa ʻoe e hahai i kēia ʻai, Puke ʻai ʻo AtkinsE kiʻi a hoʻomaka koke i ka hiki. ʻAi ʻai ʻo AtkinsHe ala olakino a maikaʻi hoʻi ia e lilo ai ke kaumaha. ʻAʻole ʻoe e hoka.
