ʻAi ʻai ʻo Mayo ClinicMa mua o ka ʻai ʻana, he ʻano ola ia e hiki iā ʻoe ke hahai i kou ola a pau. Ma kahi o ka pāpā ʻana i kekahi mau meaʻai, ua kālele ʻo ia i ka hoʻololi ʻana i nā ʻano.
Ma keia kikokikona "ʻai lāʻau mayo e hoolahaia a "papa inoa meaʻai keʻai mayo" Ka mea, e haawiia mai.
He aha ka Mayo Clinic Diet?
ʻAi ʻai ʻo Mayo ClinicHoʻomohala ʻia e nā poʻe loea hoʻemi kaumaha ma ka Mayo Clinic, kekahi o nā ʻōnaehana haukapila kiʻekiʻe ma USA.
Ua paʻi mua ʻia i ka makahiki 1949 a ua hōʻano hou ʻia i ka makahiki 2017 ʻO ka puke Mayo Clinic Dietua hookumuia ma. Loaʻa pū kekahi makasini a me kahi pūnaewele lālā.
ʻAi ʻai ʻo Mayo Clinichoʻohana i ka pyramid e paipai i ka hoʻoikaika kino a hōʻike i ka nui o nā meaʻai pono e ʻai ʻia i ka wā o ka ʻai.
ʻO nā huaʻai, nā mea kanu a me nā hana kino ke kumu o ka pyramid. Hoʻokomo ʻia nā kaʻa i ka papa aʻe, a ukali ʻia e ka protein, nā momona, a me nā mea ʻono.
ʻO ka pyramid ka wehewehe ʻana i ka carbohydrate i ka berena a me ka cereals, aʻo kekahi mau huaʻai starchy e like me ke kulina a me ka ʻuala i helu ʻia ma kēia ʻai.
Hōʻike ka meaʻai iā ʻoe e kaupalena i ka nui o kāu ʻāpana a hōʻike iā ʻoe pehea e hoʻolālā ai i kāu mau meaʻai a puni ka pyramid meaʻai.
Nā Hana ʻai ʻai ʻo Mayo Clinic
ʻAi ʻai ʻo Mayo ClinicʻElua mau pae ma:
"Nalo!" – Hoʻolālā ʻia nā pule mua ʻelua e hoʻonui i ke kaumaha.
“E ola!” - ʻO ka papa ʻelua no ka hahai ʻana i ke ola.
Wahi a ka papa mua o ka meaʻai, aia he 5 mau hana hou e pono ai ʻoe e hoʻololi, 5 mau hana hou e pono ai ʻoe e hana, a me 5 mau hana "bonus" e ʻike i nā hopena. Ua ʻōlelo ʻia e hoʻololi i kekahi mau maʻamau, pono ʻoe e hana i kēia:
Mai ʻai i ke kō i hoʻohui ʻia.
E hōʻalo i nā meaʻai, koe naʻe nā huaʻai a me nā mea kanu.
Mai ʻai nui i ka ʻiʻo a mai inu i ka waiū holoʻokoʻa.
Mai ʻai i ka wā e nānā ana i ka TV.
Hōʻalo i ka ʻai ʻana i waho – inā ʻaʻole i kūpono ka meaʻai āu i kauoha ai i nā alakaʻi ʻai.
Manaʻo ʻia ʻoe e hoʻomohala i kēia mau maʻamau:
E ʻai i ka ʻaina kakahiaka maikaʻi.
E ʻai ma ka liʻiliʻi ʻehā mau ʻai o nā mea kanu a me nā huaʻai i ka lā.
E ʻai i nā kīʻaha piha e like me ka laiki ʻeleʻele a me ka bale.
E ʻai i nā momona olakino e like me ka ʻaila ʻoliva. E kaupalena i nā momona momona a pale i nā momona trans.
E hele wāwae a hoʻoikaika kino paha no 30 mau minuke a ʻoi aʻe i kēlā me kēia lā.
ʻO nā maʻamau bonus e hāpai ʻia, ʻo ia ka mālama ʻana i ka meaʻai a me nā puke moʻolelo hana, hoʻomaʻamaʻa 60 mau minuke a ʻoi aku paha i ka lā, a me ka pale ʻana i nā meaʻai i hana ʻia.
ʻO ka Logic o ka Mayo Clinic Diet
ʻO ka papa mua, ʻelua pule mau, ua hoʻolālā ʻia e hopena i ke kaumaha o 3-5 kg. A laila neʻe ʻoe i ka pae ʻelua kahi āu e hoʻohana ai i nā lula like.
Ke koi nei ka poʻe kākoʻo i ka meaʻai ʻaʻole pono ka helu ʻana i ka calorie, akā naʻe ʻAi ʻai ʻo Mayo Clinic kaʻina calorie. Hoʻoholo ʻia kāu mau calorie e kou paona hoʻomaka a me ka pae mai 1.200-1.600 calories i kēlā me kēia lā no nā wahine a me 1.400-1.800 no nā kāne.
A laila, hōʻike ka meaʻai i ka nui o nā lawelawe o nā mea kanu, nā huaʻai, nā carbohydrates, nā proteins, ka waiū, a me nā momona e pono ai ʻoe e ʻai ma muli o kāu mau calorie.
ʻO kahi laʻana, ʻo kahi hoʻolālā 1.400-calorie e ʻai i 4 mau ʻāpana o nā mea kanu a me nā huaʻai, 5 mau ʻāpana o nā carbohydrates, 4 mau ʻāpana o ka protein a i ʻole ka waiū, a me 3 mau ʻāpana momona.
Hōʻike kēia meaʻai i ka lawelawe ʻana i nā hua e like me ka nui o ka pōleʻa tennis, a ʻo ka lawelawe ʻana o ka protein ma kahi o 85 grams.
Hoʻolālā ʻia ka meaʻai e hoʻemi i ka calorie i ka 500-1.000 calories i kēlā me kēia lā i ka lua o ka hana, no laila e nalowale ʻoe i ka 0.5-1 kg i kēlā me kēia pule.
Inā makemake ʻoe e lilo i ke kaumaha me ka wikiwiki, pono ʻoe e ʻai i nā calorie liʻiliʻi. Ke hiki ʻoe i kou kaumaha i makemake ʻia, pono ʻoe e ʻai i ka helu o nā calorie e hiki ai iā ʻoe ke mālama i kou kaumaha.
Hiki iā ʻoe ke lilo i ke kaumaha me ka Mayo Clinic Diet?
ʻO ka poʻe e hahai ana i ka Mayo Clinic DietʻAi ʻo ia i nā meaʻai olakino e like me nā huaʻai, nā mea kanu a me nā kīʻaha holoʻokoʻa, hiki ke kōkua i ka hoʻemi kaumaha, a me ka nānā ʻana i ka hoʻoikaika kino.
ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka fiber e hoʻoikaika i ka pohō kaumaha ma o ka hōʻemi ʻana i ka pōloli a hoʻomāʻona iā ʻoe.
Eia kekahi, hōʻike nā haʻawina e ʻoi aku ka maikaʻi o ka hoʻoikaika ʻana i ka ʻai haʻahaʻa-calorie i ka hoʻonui ʻana i ke kaumaha ma mua o ka ʻai wale ʻana.
Eia kekahi, ʻo ka ʻai a me ka hoʻomaʻamaʻa like ʻana e kōkua i ka mālama ʻana i ka nui o ka ʻiʻo, ʻo ia ka mea e hoʻonui ai i ka metabolism, hoʻonui i ke kaumaha.
He aha ka meaʻai ma ka ʻai?
ʻAi ʻai ʻo Mayo Clinics meaʻai pyramid hiki iā ʻoe ke kiʻi i kahi helu o nā lawelawe mai nā hui meaʻai like ʻole. ʻOiai ʻaʻole palena ʻole kēlā me kēia meaʻai, ua ʻōlelo ʻia kekahi mau meaʻai ma mua o nā mea ʻē aʻe. ʻO nā meaʻai i ʻōlelo ʻia i loko o ka meaʻai:
Nā huaʻai
ʻO ka mea hou, ka hau a i ʻole ka wai - ʻo ia ka 100% wai a hiki ke hoʻopau ʻia ka 120 ml i kēlā me kēia lā.
ka lau
hou a maloʻo paha
ʻO nā huaʻai piha
Cereal, oatmeal, palaoa palaoa piha, pasta a me laiki palaka
ʻO ka yogurt haʻahaʻa a i ʻole ka momona ʻole, ka cheese, a me ka waiū
mea kāhinu,
ʻO nā momona momona ʻole e like me ka aila ʻoliva, avocado, a me nā nati
Nā meaʻai ʻai
ʻAʻole iʻoi aku ma mua o 75 calories o nā meaʻono i kēlā lā i kēia lā, me nā kuki, nā pāpaʻi, ke kō, a me ka waiʻona (ma ka papa ʻelua wale nō o ka meaʻai)
Nā meaʻai e pale aku ai
ʻAi ʻai ʻo Mayo Clinic ʻAʻohe meaʻai i pāpā loa ʻia ma ka papahana.
“Nalo!” Kāpae ʻia ka waiʻona a me nā kō i hoʻohui ʻia i loko o nā pule mua ʻelua, akā ma hope o nā pule mua ʻelua, hiki iā ʻoe ke loaʻa i ka 75 calories o ke kō a i ʻole nā mea inu ʻawaʻawa i kēlā me kēia lā.
ʻO nā meaʻai e pono ai ʻoe e kaupalena a ʻalo paha i kēia meaʻai:
Nā huaʻai
ʻO nā hua pāpaʻi i loko o ka syrup, 100% nā huahana wai ʻole hua
ka lau
Aigupita ve ʻuala E like me nā mea kanu starchy - helu ʻia he koho carbohydrate.
carbohydrates
ʻO nā kō i hoʻomaʻemaʻe ʻia e like me ka palaoa keʻokeʻo a me ke kō papaʻaina
kumuʻiʻo
ʻO nā ʻiʻo kiʻekiʻe i ka momona momona, e like me ka sausages a me nā sausages
ka waiu
ʻO ka waiū holoʻokoʻa, ka cheese, a me ka yogurt
mea kāhinu,
Loaʻa nā momona trans i nā meaʻai i hoʻoponopono ʻia, a me nā momona momona e like me nā yolks hua manu, pata, ʻaila niu, a me ka ʻiʻo ʻulaʻula.
Nā meaʻai ʻai
ʻOi aku ma mua o 75 calories o ka candy, pastries, kuki, keke, a me nā mea inu ʻawaʻawa i kēlā me kēia lā.
ʻO ka papa ʻai ʻai ʻo Mayo Clinic
E laʻana i ka papa kuhikuhi 1.200 lā no ka hoʻolālā 3-calorie. ʻO nā hoʻolālā kiʻekiʻe-calorie e hoʻokomo i nā lawelawe ʻoi aku ka nui o nā kaʻa, ka protein, ka waiū, a me ka momona.
La 1
ʻAi kakahiaka: 3/4 kīʻaha (68 grams) oatmeal, 1 ʻāpala, a me ke kī
ʻaina awakea: 85 grams o ka tuna, ʻelua kīʻaha (472 grams) o nā ʻōmaʻomaʻo i hui ʻia, 1/2 kīʻaha (43 grams) o ka paʻakai haʻahaʻa momona, hoʻokahi ʻāpana o ka palaoa palaoa holoʻokoʻa, hapalua kīʻaha (75 kalama) o nā blueberries
ʻAina ahiahi: 1 a me ka hapa teaspoon (7 ml) ka aila ʻoliva, ka hapalua kīʻaha (75 kalama o ka ʻuala ʻuala) a me ka 1/2 kīʻaha (75 kalama) o ka iʻa me nā mea kanu.
Nā meaʻai ʻai: 8 pahū palaoa piha me 1 ʻalani a me 125 kīʻaha (XNUMX grams) kāloti pēpē.
2 lā
ʻAi kakahiaka: 7 ʻāpana o ka palaoa ʻai piha i hana ʻia me ka hapalua teaspoon (3 kalama) o ka aila, 1 hua manu keʻokeʻo, 1 pea, a me ke kī.
ʻaina awakea: 85 kalama o ka moa moa, hoʻokahi kīʻaha (180 kalama) o ka asparagus mahu, 170 kalama o ka yogurt haʻahaʻa momona, a me ka 1/2 kīʻaha (75 kalama) o nā raspberries
ʻAina ahiahi: Hoʻokahi hapalua teaspoon (7 grams) o ka aila ʻoliva, 75 grams o ka laiki palaka i kuke ʻia me 85 grams o ka iʻa me nā mea kanu.
Nā meaʻai ʻai: ʻO ka hapalua o ka maiʻa a me 1 kīʻaha o ka ʻoki kukama
Nā lā 3
ʻAi kakahiaka: 3/4 kīʻaha (30 grams) o ka oat bran flakes, hoʻokahi kīʻaha (240 ml) o ka waiū skim, ka hapalua o ka maiʻa a me ke kī.
ʻaina awakea: 85 grams o ka umauma moa i ʻoki ʻia, 1 ʻāpana o ka palaoa ʻai piha.
ʻAina ahiahi: Hoʻokahi kīʻaha (100 grams) o ka pasta palaoa holoʻokoʻa i kuke ʻia, nā pīni ʻōmaʻomaʻo me ka ʻaila ʻoliva.
Nā meaʻai ʻai: Hoʻokahi pea a me ʻumi mau tōmato cherry
Ma ka hopena;
ʻAi ʻai ʻo Mayo Cliniche papaʻai kaulike e kālele ana i nā huaʻai, nā mea kanu, nā kīʻaha piha, a me nā momona maikaʻi. Kōkua ka meaʻai e lilo i ke kaumaha.
ʻOiai ʻaʻole ia e koi iā ʻoe e helu i nā calorie, e noʻonoʻo ʻia nā lawelawe o nā pūʻulu meaʻai like ʻole, e pili ana i ka pae calorie.
Inā ʻoe e ʻimi nei i ka meaʻai no ke ola holoʻokoʻa, ʻo kēia meaʻai he koho kaulike maikaʻi.
