ʻai iwi hupaʻO ia kekahi o nā meaʻai haʻahaʻa haʻahaʻa e hoʻohui i ka ʻai paleo me ka hoʻokē ʻai manawaleʻa. Ua ʻōlelo ʻia he kōkua ia e lilo i 15-6 kilo i loko o 7 mau lā. Eia naʻe, ʻaʻole kākoʻo ʻia kēia hopena e ka noiʻi.
Ma ka ʻatikala "he aha ka meaʻai iwi broth", "pehea e hana ai i ka meaʻai iwi broth" e hāʻawi ʻia ka ʻike.
He aha ke ʻano o ka Bone Broth Diet?
21 lā ʻai iwi hupai hoʻokumu ʻia e "Kellyann Petrucci," he kauka naturopathic nāna i hoʻopuka i kahi puke e pili ana i ka meaʻai. ʻO ka poʻe i ʻoi aku ka nui o ke kaumaha e nalowale hiki ke hoʻolōʻihi i ka manawa.
E ʻai i nā meaʻai haʻahaʻa, paleo-style (ʻoi aku ka nui o ka ʻiʻo, ka iʻa, ka moa, nā hua manu, nā mea kanu ʻai ʻole a me nā momona olakino) a me ka hupa iwi ʻelima mau lā o ka pule. ʻO nā huahana waiu a pau, nā kīʻaha, nā legumes, ke kō i hoʻohui ʻia a me ka waiʻona pono e pale ʻia.
Hana ʻia ka hupa iwi ma ka hoʻolapalapa ʻana i nā iwi holoholona a hiki i 24 mau hola e hoʻokuʻu ai i nā minerala, collagen, a me nā waikawa amino.
ʻElua lā o ka pule, ʻoiai hiki iā ʻoe ke inu i ka hupa iwi, hana ʻia ka hoʻokē ʻai liʻiliʻi ma mua o ka hoʻokē ʻai piha ʻana, i hoʻololi ʻia nā wikiwiki.
Pehea i hana ʻia ai ka ʻai ʻai ʻo Bone Broth?
ʻai iwi hupaHe 5 lā hoʻokē ʻole, 2 lā hoʻokē ʻai. ʻAʻole pono ʻoe e ʻai i kekahi mea ma hope o ka hola 7 pm i nā lā hoʻokē a me nā lā hoʻokē ʻole.
Nā lā hookeai
I nā lā hoʻokēʻai, ʻelua mau koho:
Koho 1: E inu ana i ka 6 ml o ka hupa iwi no 240 mau lawelawe.
Koho 2: E inu i ʻelima mau ʻāpana o ka hupa iwi, a laila e ʻai i ka ʻai hope me kahi meaʻai protein, nā mea kanu, a me ka momona maikaʻi.
Ma kēlā me kēia ʻaoʻao, e loaʻa iā ʻoe he 300-500 calories wale nō i nā lā hoʻokēʻai.
Nā lā hookeai ʻole
Ma nā lā hoʻokēʻai ʻole, koho ʻoe i kekahi o nā meaʻai i ʻae ʻia i loko o nā ʻāpana protein, mea kanu, hua a me nā momona. Pono ʻoe e mālama i kēia papahana:
Nā meaʻai ʻai: he aniani o ka hupa iwi elua i ka la
ʻAi ʻia nā kalapona - me nā huaʻai a me nā mea kanu starchy - e ʻai nui ʻia e paipai i ka puhi momona. ʻAʻole i kuhikuhi ʻo Petrucci i ka nui o nā calorie e ʻai ai i nā lā hoʻokē ʻole.
80/20 Hoʻolālā mālama
Ma hope o 21 mau lā, e pili ana i ka wā i hiki ai ʻoe i kāu pahuhopu hoʻemi kaumaha - e kōkua iā ʻoe e mālama i kou kaumaha80/20 hoʻolālāhele oe.
ʻO 80% o ka meaʻai āu e ʻai ai he mau meaʻai i ʻae ʻia a ʻo 20% nā meaʻai i kāpae ʻia mai ka ʻai. Aia iā ʻoe inā e hoʻomau ʻoe i nā lā hoʻokē ʻai i ka wā mālama.
Nā meaʻai i ʻae ʻia ma ka ʻai ʻana o Bone Broth
ʻO ka hupa iwi ka mea nui o ka meaʻai a ʻoi aku ka maikaʻi ma ka home. I nā lā hoʻokēʻai ʻole, koho ʻia mai kahi ʻano o nā meaʻai holoʻokoʻa a liʻiliʻi loa, ʻoi aku ka maikaʻi. Nā laʻana o nā meaʻai i ʻae ʻia:
Palaka
Pipi, moa, iʻa, hua - ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa ʻana i nā hua a me ka iʻa ʻāhiu.
ka lau
ʻO nā meaʻai e like me ka asparagus, artichokes, Brussels sprouts, cabbage, cauliflower, celery, eggplant, mushrooms, onions, spinach, turnips, broccoli, greens, tomatoes, and summer squash
Nā huaʻai
Apple, cherry, apricot, pea, alani, hua hua, melon,citrus, kiwi - hoʻokahi wale nō lawelawe i ka lā
hupa iwi Pono ʻoe e lilo i mea organik a hana ʻoe iā ʻoe iho. Manaʻo ʻia e hoʻohana i nā iwi hui, wāwae a me ka ʻāʻī no ka mea he waiwai lākou i ka cartilage.
Nā meaʻai e pale aku ai
Manaʻo ka ʻai 21-lā e pale aku i kekahi mau meaʻai i ʻōlelo ʻia e hōʻemi i ka mumū, kākoʻo i ke olakino ʻōpū, a hoʻonui i ka puhi momona. ʻO nā meaʻai e hoʻokaʻawale ʻia e komo:
kiliala
ʻO nā kīʻaha gluten-free e like me ka palaoa, ka rai, ka bale, a me nā kīʻaha gluten ʻē aʻe, a me ka kulina, raiki, quinoa, a me nā oats.
ʻaila hoʻomaʻemaʻe
ʻaila canola a me ka aila mea kanu e like me ka margarine
hua i hanaia
ʻO nā hua maloʻo, ka wai, a me nā hua candied
kōpaʻa
ʻO ka papa kōpaʻa, nā ʻano kō i hoʻomaʻemaʻe ʻia e like me ka meli a me ka maple syrup, nā mea ʻono kūlohelohe - e like me aspartame, sucralose a me acesulfame K - a me nā mea hoʻololi kō maoli me ka stevia.
ʻO nā pīni, nā huahana soy, nā pīni a me ka pata pīkī
Nā huahana huahana
ʻO ka waiū, yogurt, cheese, ice cream a me ka pata
kea
Soda (mau a me ka meaʻai) a me nā mea inu ʻona
Hiki iā ʻoe ke lilo i ke kaumaha me ka ʻai o ka hupa iwi?
ʻAi ʻai iwi a i ʻole ka poʻe makemake, ʻaʻohe haʻawina i hōʻoia ʻia no kēia ʻai. ʻO Kellyann Petrucci wale nō, ka mea kākau o ka puke, i hoʻomaka i kahi haʻawina a ua ʻōlelo ʻia ua kōkua ia e lilo i ʻeono a ʻehiku paha kilo.
ʻai iwi hupae pili ana i nā hana ʻē aʻe i hana ʻia ma:
kalapona haʻahaʻa
Hōʻike nā loiloi ʻepekema o nā meaʻai haʻahaʻa-carb e hāʻawi lākou i ka pohō kaumaha ma mua o nā meaʻai haʻahaʻa-calorie maʻamau.
ʻai paleo
Ma kahi haʻawina ʻekolu pule, ʻai paleo ʻO ka poʻe paona nui i hoʻomaʻamaʻa iā ia ua nalowale 2,3 kg a me 0,5 knm mai ko lākou pūhaka.
hoʻokē ʻai manawaleʻa
Ma ka loiloi o ʻelima mau haʻawina, ʻelua hoʻokē ʻai manawaleʻa Ua hōʻike ka poʻe paona nui i hoʻohana iā ia i ka pohō kaumaha ʻoi aku ka nui o ka hoʻohālikelike ʻana i ka hoʻopaʻa ʻana i ka calorie mau, ʻoiai ʻekolu i hōʻike i ka pohō kaumaha like me kēlā me kēia ʻano.
No laila, ʻokoʻa ʻai iwi hupa ʻO ia ka hui pū ʻana o nā ʻano hana i hōʻike ʻia ma luna o ke kaumaha o ke kaumaha. No laila hiki ke kōkua i ka hoʻemi kaumaha.
He aha nā pōmaikaʻi o ka ʻai o ka Bone Broth?
ʻai iwi hupaUa ʻōlelo ʻo ia e kāohi i ke kō koko, hoʻemi i nā wrinkle o ka ʻili, pale i ke olakino ʻōpū, a hoʻomaikaʻi i ka ʻeha a me ka ʻeha hui.
Eia naʻe, ʻaʻole i kākau ʻia kēia mau pōmaikaʻi i nā haʻawina. Pono ka noiʻi e pili ana i kēlā me kēia mea e loiloi i ko lākou kūpono.
hoʻomaikaʻi ʻana i ke kō koko
Ma kāna iho, hoʻomaikaʻi ke kaumaha o ke kaumaha i ke kō koko. ʻai iwi hupaHiki ke hoʻonui i kēia hopena i ka hoʻopaʻa ʻia ʻana i ka ʻai.
ʻO ka loiloi hou o nā meaʻai haʻahaʻa-calorie no ka poʻe me ka maʻi maʻi type 2 ua ʻoi aku ka maikaʻi o nā meaʻai haʻahaʻa haʻahaʻa ma mua o nā meaʻai haʻahaʻa momona i ka hoʻomaikaʻi ʻana i ke kō koko koko, ʻoi aku ma hope o ka ʻai.
Eia kekahi, hōʻike ka noiʻi ʻana i nā meaʻai haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa e hōʻemi i nā koi lāʻau maʻi diabetes type 2 ma mua o nā meaʻai haʻahaʻa haʻahaʻa, haʻahaʻa momona.
ʻili ʻōpio ke nānā aku
Wahi a Petrucci, ʻo ka ʻai ʻana i ka hupa iwi hiki ke kōkua i ka hōʻemi ʻana i nā wrinkles ma muli o kona ʻano collagen.
Ke ulu nei ka nui o nā haʻawina e hōʻike ana e hiki i nā mea hoʻohui collagen ke hōʻemi nui i nā wrinkle ʻili i hoʻohālikelike ʻia me kahi placebo.
ʻOiai ua wāwahi ʻia kekahi o ka collagen āu e ʻai ai i nā waikawa amino pākahi, komo kekahi i ke koko ma ke ʻano he kaulahao pōkole o nā waikawa amino a hiki ke hōʻailona i ke kino e hana i ka collagen.
Hoʻomaikaʻi i ke olakino ʻōpū
ʻai iwi hupaUa ʻōlelo ʻia ʻo ka collagen i loko o ka hupa iwi hiki ke kōkua i ka hoʻōla ʻana i ka ʻōpū, akā ʻaʻole i hoʻāʻo ʻia ka hupa iwi no kēia kumu.
Eia nō naʻe, ke hōʻike nei kekahi mau hōʻike e hiki i nā huahana digestive collagen, me nā amino acids glycine a me glutamine, ke hoʻomaikaʻi i ke olakino o ka ʻōpū ma o ka hoʻoikaika ʻana i ka mucosal lining o ka digestive tract.
Hoʻemi ʻia ka mumū
Hoʻopili ʻia ka momona i ka hoʻonui ʻana i ka hoʻokuʻu ʻana o nā pūhui inflammatory. No ka mea, ʻai iwi hupa ʻO kahi meaʻai hoʻemi kaumaha e like me
Kahi mea hou aʻe, ʻai iwi hupaʻO ka ʻai ʻana i nā meaʻai olakino, e like me nā huaʻai waiwai antioxidant a me nā iʻa momona omega-3, hiki ke kōkua i ka hōʻemi ʻana i ka mumū.
emi iho ka eha hui
Hiki ke hoʻoulu ʻia ka ʻeha o ka hui ma muli o ke kaomi ʻana i nā hono a me ka mumū ma muli o ka momona. No ka mea, ʻai iwi hupaʻO ka lilo ʻana o ke kaumaha e like me ka mea i manaʻo ʻia e hiki ke hōʻemi i ka ʻeha ami.
He aha nā pōʻino o ka Bone Broth Diet?
ʻai iwi hupaHe paʻakikī ke hoʻokō. Hiki paha iā ʻoe ke holo i ka pilikia o ka hemahema o ka meaʻai no ka mea e kaohi ana i kekahi mau pūʻulu meaʻai, e like me ka calcium a me ka fiber.
Ma waho aʻe o kēlā, ʻo ka loaʻa ʻana o ka hoʻokē ʻai manawaleʻa a me ka ʻai haʻahaʻa haʻahaʻa hiki ke hana i nā hopena ʻaoʻao e like me ka luhi a me ka nausea.
Ma ka hopena;
ʻai iwi hupahe papaʻai meaʻai he 5 lā e hui pū ana i ka ʻai paleo haʻahaʻa haʻahaʻa 2 lā me ka sopa iwi 21 lā wikiwiki.
ʻAʻole maopopo inā ʻoi aku ka maikaʻi ma mua o nā meaʻai haʻahaʻa-calorie maʻamau, ʻoiai ke hōʻike nei kekahi mau noiʻi e kōkua paha kēia ʻano meaʻai i ka pohō kaumaha.
