Pono ka hookeai no kekahi mau manawa hoʻokē ʻai manawaleʻaHe noi ia i hoʻohana ʻia mai ka wā kahiko no nā kumu olakino.
Ua kaulana hoʻi ka hoʻokē ʻai ʻana ma ke ʻano he mea paona kaumaha i nā makahiki i hala iho nei.
ʻAi ʻAi KoaHe papa ʻai ia e komo pū ana me nā pōʻai "ʻai liʻiliʻi" a "ʻai hou aku" a manaʻo e lilo ke kaumaha ma ka hoʻokē ʻai. Ua ʻōlelo ʻia he ala maikaʻi e lilo ai ke kaumaha, hoʻomaikaʻi i nā pae ikehu a me ka ikaika noʻonoʻo.
Eia naʻe, ke ʻōlelo nei kekahi poʻe loea olakino he ʻoi loa kēia ʻano hoʻokē ʻai a ʻaʻole pono. Ma ka ʻatikala, ʻAi ʻAi Koa, ua wehewehe ʻia nā mea e pono ai ʻoe e ʻike e pili ana i ka "Warrior Diet" ma ka ʻōlelo Pelekania.
He aha ka meaʻai koa?
ʻAi ʻAi Koaua hoʻokumu ʻia ma 2001 e Ori Hofmekler, he lālā mua o ka Israeli Special Forces i komo i ke kahua o ka hoʻoikaika kino a me ka meaʻai.
Manaʻo ʻia kēia meaʻai he ʻano hoʻokē ʻai manawaleʻa e komo pū ana i nā manawa o ka hoʻemi ʻana i ka calorie i kekahi manawa.
ʻAi ʻAi KoaHoʻokumu ʻia ia ma ke ʻano ʻai o nā koa kahiko, ʻai liʻiliʻi i ke ao a laila ʻai i ka pō.
Wahi a ka mea nāna i hoʻokumu, ua hoʻolālā ʻia e "hoʻomaikaʻi i ke ʻano o kā mākou ʻai, ʻike, hana, a me ka nānā ʻana," ma ka hōʻemi ʻana i ka ʻai ʻana i ka meaʻai, ka hoʻoikaika ʻana i ke kino, a me ka hoʻoulu ʻana i "nā ʻano ola."
ʻO ka poʻe e hahai ana i kēia ʻai me ka wikiwiki no 20 mau hola o ka lā, a laila ʻai i ka nui o ka meaʻai e like me ko lākou makemake i ka pō.
I loko o ka 20-hola wikiwiki, ua ʻae ʻia nā mea make e ʻai i nā mea liʻiliʻi o nā huahana waiu, nā hua i hoʻolapalapa ʻia, a me nā huaʻai maka a me nā huaʻai, a me ka nui o nā wai ʻole-calorie-free.
Ma hope o 20 hola, hiki i ka poʻe ke ʻai i nā meaʻai a lākou e makemake ai i loko o ka manawa binge ʻehā. Eia nō naʻe, inā ʻaʻole i hoʻoponopono ʻia, nā meaʻai olakino a me nā meaʻai kūlohelohe.
ʻAi ʻAi KoaUa ʻōlelo ʻia ʻo kēia ʻano o ka ʻai ʻana, hāʻawi ʻia e , hoʻoheheʻe i ka momona, hoʻonui i ka noʻonoʻo, hāʻawi i ka ikehu a hoʻāla i ka hoʻoponopono kelepona.
He Pōmaikaʻi anei ka ʻai ʻai koa?
ʻAʻohe noiʻi e nānā pono ana i ka pono o kēia ʻai, akā ʻike ʻia ka hoʻokē ʻai manawaleʻa he mau pōmaikaʻi.
ʻOiai ʻAi ʻAi Koa Ma ke ʻano 16:8, ʻo ia ke ʻano hoʻokē ʻai maʻamau maʻamau, ʻoiai ʻoi aku ka ʻoi aʻe ma mua o nā mea ʻē aʻe, hoʻokē ʻai ʻia nā hola 16 a ʻai ʻia nā hola 8 i koe.
No laila, ʻo nā pōmaikaʻi mai ka hoʻokē ʻai manawaleʻa pū kekahi ʻAi ʻAi Koa Hiki iā mākou ke ʻōlelo e pili ana ia
Kōkua i ka lilo kaumaha
ʻO ka hoʻokē ʻai manawaleʻa, me nā pōʻai hoʻokē ʻai he 20 mau hola, hoʻoikaika i ka pohō kaumaha.
ʻAi ʻAi KoaUa ʻike ʻia kahi haʻawina hope (20-hola hoʻokē ʻai) ʻo ka poʻe i ʻai i ka meaʻai no nā hola ʻoi aku ma mua o ʻehā hola i ke ahiahi ua ʻoi aku ka nui o ka pohō kaumaha ma mua o ka poʻe i ʻai i ka nui o nā calorie i ka ʻai i ka lā a pau.
ʻO ka mea ʻē aʻe, ʻo ka poʻe i ʻai i hoʻokahi ʻai i ka lā i hōʻemi nui i ko lākou momona.
ʻO kahi loiloi hou o nā haʻawina ʻeono i hoʻoholo ai i nā ʻano o ka hoʻokē ʻai manawaleʻa mai ka 3 a hiki i ka 12 mahina i ʻoi aku ka maikaʻi i ka hoʻoikaika ʻana i ke kaumaha.
Eia naʻe, e hoʻemi ana i ka calorie intake ʻAi ʻAi KoaʻOiai ʻo ia ka hopena maʻamau o ka hū ʻana, hiki i kekahi poʻe e hahai ana i kēia ʻano ʻai ke ʻai i nā calorie he nui loa i ka wā binge ʻehā hola, hiki ke hoʻonui i ka paona.
Hoʻonui ka hoʻokē ʻai manawaleʻa i ke olakino lolo
ʻAi ʻAi Koaua ʻōlelo ʻia he ala e hoʻomaikaʻi ai i ke olakino lolo. Aia kekahi mau ʻike e pili ana i ka hoʻokē ʻai ʻana ma muli o nā noiʻi ʻepekema.
He mea maikaʻi ka hoʻokē ʻai manawaleʻa i ka hoʻoponopono ʻana i nā ala inflammatory e pili ana i ka hana o ka lolo.
No ka laʻana, ua hōʻike nā haʻawina holoholona i ka hoʻokē ʻai manawaleʻa e hōʻemi i nā hōʻailona inflammatory e like me interleukin 6 (IL-6) a me ka tumor necrosis factor alpha (TNF-a), hiki ke hoʻopilikia i ka hoʻomanaʻo a me ke aʻo ʻana.
Ua ʻike nā haʻawina holoholona ʻē aʻe he hopena pale ka hoʻokē ʻai ʻana i ka maʻi Alzheimer.
Hoʻemi i ka mumū
ʻO ke koʻikoʻi oxidativeUa manaʻo ʻia ʻo ka maʻi ʻaʻai ke kumu o nā maʻi he nui, e like me ka maʻi puʻuwai, ka maʻi diabetes, a me kekahi mau maʻi maʻi.
Ua hōʻike ʻia nā haʻawina ʻo ka hoʻokē ʻai manawaleʻa hiki ke lilo i ala maikaʻi e hōʻemi ai i ka mumū i loko o ko mākou kino.
Ma kahi haʻawina i mālama ʻia i nā kāne olakino 34, ua ʻike ʻia ke ʻano hoʻokēʻai intermittent 16:8 e hōʻemi i nā pae TNF-α a me interleukin 1 beta (IL-1β), nā mea e hoʻoikaika ai i ka mumū.
ʻO kekahi noiʻi ʻē aʻe ma 50 poʻe i ʻike i ka poʻe i hoʻokē ʻai i ka wā Ramadan i haʻahaʻa loa i nā hōʻailona inflammatory o IL-6, C-reactive protein (CRP), a me homocysteine, i hoʻohālikelike ʻia me nā poʻe hoʻokēʻai ʻole.
Hoʻomaikaʻi i ke kō koko koko
Ua ʻike kekahi mau haʻawina e hiki i ka hoʻokē ʻai manawaleʻa ke hoʻomaikaʻi i ke kō koko koko i nā maʻi me ka maʻi diabetes type 2.
Ua ʻike ʻia kahi noiʻi ma 2 poʻe me ka maʻi maʻi type 10 ʻo ka hoʻokē ʻai ʻana no 18-20 mau hola i kēlā me kēia lā i hopena i ka hoʻemi nui ʻana o ke kaumaha o ke kino a hoʻomaikaʻi nui i ka hoʻokē ʻai a me ka hoʻokele koko koko postprandial.
Eia nō naʻe, ua hōʻike ʻia kahi noiʻi hou e hoʻonui ana ka hoʻokē ʻai ʻana i ka hypoglycemia (ke koko haʻahaʻa) ʻoiai ke hoʻohana ʻia nā lāʻau hoʻohaʻahaʻa i ke koko ma nā haʻahaʻa haʻahaʻa.
Eia nō naʻe, ʻoiai he pōmaikaʻi ka hoʻohaʻahaʻa ʻana i ke kō koko koko, hiki i ka hypoglycemia ke pilikia a alakaʻi i nā pilikia koʻikoʻi.
No laila, ʻo ka poʻe me ka maʻi maʻi maʻi i makemake e hoʻāʻo i ka hoʻokē ʻai intermittent e nīnau mua i kā lākou kauka.
He pōʻino anei ke koa ʻai?
ʻAi ʻAi KoaʻOiai nā pōmaikaʻi olakino o ka ʻai ʻana iā ia, aia kekahi mau hemahema o kēia ʻano ʻai.
He paʻakikī i kekahi poʻe ke hana
ʻAi ʻAi KoaʻO ka palena ʻoi loa o nā 's ka palena o nā meaʻai koʻikoʻi i nā hola ʻehā. He mea paʻakikī paha kēia i ka wā e komo ai i nā hana maʻamau e like me ka hele ʻana i waho no ka ʻaina kakahiaka a i ʻole ka ʻaina awakea.
ʻOiai maikaʻi ka manaʻo o kekahi poʻe ke ʻai lākou i nā calorie liʻiliʻi ma kahi o 20 mau hola, ʻike paha kekahi i kēia ʻano ʻai ʻaʻole kūpono i ko lākou nohona.
ʻAʻole kūpono i nā mea he nui
ʻAi ʻAi KoaʻAʻole ia he ʻano meaʻai e hahai ai nā kānaka a pau. ʻAʻole kūpono kēia ʻano hoʻokē ʻai manawaleʻa no nā poʻe he nui, ʻo ia hoʻi. ʻO kēia mau mea:
– Na keiki
- Nā wāhine hāpai a hānai paha
ʻO ka poʻe me nā maʻi e like me ka maʻi diabetes type 1, ka pau ʻole o ka naʻau, a i ʻole kekahi mau maʻi kanesa
– ʻO ka poʻe hana haʻuki koʻikoʻi
– Ka poʻe me nā maʻi ʻai a i ʻole ka mōʻaukala o ka ʻai ʻana
- Ka poʻe underweight
Eia kekahi, hōʻike kekahi mau noiʻi e pili ana ka hoʻokē ʻai manawaleʻa i nā hormones wahine ma mua o nā kāne.
Hiki i kekahi mau wahine ke hana i ka hoʻokē ʻai ʻana me ka loaʻa ʻole o nā hopena ʻino. Eia nō naʻe, hiki i kekahi ke loaʻa nā hopena maikaʻi ʻole e like me ka insomnia, ka hopohopo, ka manawa kūpono ʻole a me nā pilikia olakino hānau.
Hiki ke kumu i ka ʻai ʻole
ʻAi ʻAi KoaʻO ka lawe ʻana i kahi ʻano o ka ʻai nui, hiki ke hoʻopilikia i nā poʻe he nui.
ʻAi ʻAi Koahiki ke alakaʻi i ka ʻai ʻana a me ka ʻai ʻana i nā ʻano, ʻoi aku ka nui o ka poʻe i pilikia i ka ʻai ʻana
ʻO ka ʻai ʻana i ka nui o ka meaʻai hiki ke alakaʻi i nā manaʻo mihi a hilahila, hiki ke hoʻopilikia maikaʻi i ke olakino noʻonoʻo a me ke ʻano kino.
ʻAi ʻAi Koahiki ke hana i nā hopena ʻaoʻao i koʻikoʻi no kekahi. ʻO nā hopena ʻaoʻao hiki ke loaʻa:
- Ka luhi
– ʻūlū
– Haʻahaʻa ikehu
- Hopohopo
- ka maʻi moe
– pololi loa
- Ke koko koko haʻahaʻa (hypoglycemia)
– Paʻa paʻa
– Maule
- Ka huhū
- ʻAʻole kaulike ka Hormonal
- Loaʻa i ke kaumaha
Eia kekahi, nui nā limahana mālama ola ʻAi ʻAi Koa Ua hoʻopaʻapaʻa ʻo ia ʻo ka poʻe e hahai ana i kahi hoʻolālā hoʻokē ʻai manawaleʻa e like me ka poʻe meaʻai ʻai ʻaʻole i lawa nā meaʻai.
Eia nō naʻe, ʻoiai ke koho ʻia nā meaʻai olakino olakino a hoʻokō ʻia nā pono caloric, hiki ke hoʻokō ʻia nā pono meaʻai ma o ka hoʻolālā pono ʻana i nā koho meaʻai.
Pehea e hana ai i kahi meaʻai koa?
Hofmekler, ʻAi ʻAi Koa Paipai ʻo ia i kēlā me kēia mea e hoʻomaʻamaʻa e hahai i kahi hoʻolālā ʻekolu pule, ʻekolu mau ʻanuʻu e "hoʻomaikaʻi i ke kino o ka hoʻohana ʻana i ka momona no ka ikehu."
Māhele I (hoʻokahi pule): "Detox"
- E ʻai i ka wai huaʻai, broth, nā meaʻai waiu (yogurt, cottage cheese), i hoʻolapalapa ʻia nā hua manu a me nā huaʻai maka a me nā mea kanu no 20 mau hola.
- I loko o nā hola ʻehā o ka binge, e ʻai i ka salakeke me ka ʻaila a me ka ʻaʻahu vīnega, a laila e ʻai i ka nui a i ʻole ka nui o nā mea kanu protein (beans), nā kīʻaha holoʻokoʻa ʻole o ka palaoa, ka liʻiliʻi o ka paʻakai a me nā mea kanu i kuke ʻia.
- Hiki ke ʻai ʻia ke kofe, ke kī, ka wai a me ka waiū liʻiliʻi a puni ka lā.
Māhele II (he pule ʻelua): "Ka momona kiʻekiʻe"
- E ʻai i ka wai huaʻai, broth, nā meaʻai waiu (yogurt, cottage cheese), i hoʻolapalapa ʻia nā hua manu a me nā huaʻai maka a me nā mea kanu no 20 mau hola.
- I loko o nā hola ʻehā i ke ahiahi, e ʻai i ka salakeke me ka ʻaila a me ka ʻaʻahu vīnega, a ukali ʻia me ka protein holoholona wīwī, nā mea kanu i kuke ʻia, a me ka liʻiliʻi o nā nati.
- ʻAʻole pono e ʻai ʻia nā cereals a i ʻole starch i ka wā o ka Phase II.
Māhele III (ʻEkolu pule): "E hoʻopau i ka momona momona"
Ke hoʻololi nei kēia māhele ma waena o nā manawa o ka nui o ka carbohydrate a me ka lawe ʻana i ka protein kiʻekiʻe.
1-2 mau lā o ka carbohydrate
1-2 mau lā o ka protein kiʻekiʻe a me ka haʻahaʻa carb
1-2 mau lā o ka carbohydrate
1-2 mau lā o ka protein kiʻekiʻe a me ka haʻahaʻa carb
I nā lā kiʻekiʻe-carb:
- E ʻai i ka wai huaʻai, ka hupa, nā huahana waiu (yogurt, cottage cheese), nā hua i hoʻolapalapa ʻia a me nā huaʻai maka a me nā mea kanu no 20 mau hola.
– I loko o nā hola ʻehā, e ʻai i ka salakeke me ka ʻaila a me ka vīneka aahu, a ukali ʻia e nā mea kanu i hoʻomoʻa ʻia, kahi mea liʻiliʻi o ka protein holoholona, a me kahi haʻahaʻa nui e like me ke kulina, uala, pasta, bale a i ʻole nā oats.
I nā lā kiʻekiʻe-protein, haʻahaʻa-carb:
- E ʻai i ka wai huaʻai, broth, nā meaʻai waiu (yogurt, cottage cheese), i hoʻolapalapa ʻia nā hua manu a me nā huaʻai maka a me nā mea kanu no 20 mau hola.
- E ʻai i ka salakeke me ka ʻaila a me ka ʻaʻahu vīnega i ka wā ʻehā hola i ke ahiahi. A laila e ʻai i ka 227-454 grams o ka protein holoholona, me kahi mea kanu ʻai, starchy.
- ʻOiai ʻaʻole ʻai ʻia nā kīʻaha a i ʻole nā starches i ka wā ʻai nui ʻana i ka Phase-III, hiki ke ʻai ʻia kahi hua liʻiliʻi o nā huaʻala hou no ka ʻai.
Manaʻo ʻo Hofmekler i ka wā e hoʻopau ai nā mea make i nā pae ʻekolu, hoʻomaka lākou.
ʻAi ʻAi KoaʻAʻole maopopo ka nui o nā ʻāpana a ʻaʻohe kau palena calorie.
Hofmekler, ma ke ʻano he ʻāpana o kēia papa ʻai probiotics Manaʻo ʻo ia e lawe i ka multivitamin i kēlā me kēia lā me nā mea hoʻohui ʻē aʻe, e like me nā waikawa amino a me nā waikawa amino.
ʻO ka poʻe e hahai ana i ka meaʻai e aʻo ʻia e hana i ka hoʻoikaika kino, me ka hoʻomaʻamaʻa ikaika a me ka wikiwiki, e hāpai i ka lilo ʻana o ka momona.
He aha nā mea e ʻai ai a me nā mea ʻaʻole e ʻai ʻia ma ka Diet Warrior
ʻOiai ua ʻae ʻia nā mea make e ʻai i nā meaʻai a lākou e makemake ai, ua ʻōlelo ʻia e ʻai lākou i nā meaʻai meaʻai, nā meaʻai kūlohelohe, e pale aku i nā meaʻai i hoʻoponopono ʻia, nā preservatives, nā kō i hoʻohui ʻia a me nā mea ʻono.
Ke ʻai liʻiliʻi ʻoe, hiki iā ʻoe ke ʻai:
Nā huaʻai
Apple, maiʻa, kiwi, mango, peach, pineapple, etc.
wai huaʻai
Beets, kāloti, celery, etc.
Wai Meʻa
ʻO ka moa, ka pipi etc.
huaʻai maka
ʻO nā lau lau ʻōmaʻomaʻo, kāloti, pepa, halo, aniani, etc.
ʻākala
ʻO kahi ʻaila ʻoliva liʻiliʻi, apple cider vinegar, etc.
ka waiu
ʻO ka waiū, ka yogurt, ka paʻakai, etc.
kumuʻiʻo
Huamoa paila
kea
Wai, kofe, kī etc.
He aha kāu e ʻai ai i ka wā binge:
ʻAi ʻai ʻai
ʻO ka puaʻa puaʻa, Brussels sprouts, zucchini, greens, etc.
Palaka
ʻO ka moa, ka steak, ka iʻa, ka turkey, nā hua, etc.
Mākaʻikaʻi
Piʻi, ʻuala, kulina, ʻuala, etc.
kiliala
Oats, quinoa, pasta, berena, bale, etc.
ka waiu
Milk, cheese, yogurt etc.
mea kāhinu,
Nati, ʻaila ʻoliva etc.
ʻO nā meaʻai e pale aku ai:
- Candy
– Nā kuki a me ka keke
– Kipa
- Mea ʻai wikiwiki
– Nā meaʻai palai
– Nā ʻiʻo i hana ʻia
– ʻO nā kalapona i hoʻomaʻemaʻe ʻia
- Nā mea ʻono hana
- ʻO nā mea inu e like me ka wai a me ka soda
Nā koho meaʻai ʻē aʻe
ʻAi ʻAi KoaEia nō naʻe, he nui nā mea ʻē aʻe e hiki ke kōkua i ka wikiwiki o ka pohō kaumaha a hoʻomaikaʻi i ke olakino, me nā ʻano ʻano meaʻai hoʻokē ʻai ʻē aʻe e hāʻawi i kahi maʻalahi.
No ka laʻana, ʻo ka hoʻokē ʻai 16/8 kekahi o nā ʻano hoʻokēʻai kaulana loa, e pili ana i ka hoʻokē ʻai ʻana no 16 mau hola i ka lā a me ka hoʻopaʻa ʻana i ka ʻai ʻana i ʻewalu hola i ka lā.
Hāʻawi kēia ʻano hoʻokē ʻai manawaleʻa i kekahi mau hōʻailona ʻē aʻe o ka hoʻomaikaʻi ʻana i ke olakino, me ka hoʻemi ʻana o ke kaumaha, ka hoʻemi ʻana o ka mumū, a me ka hoʻomaikaʻi ʻana i ke kō koko.
ʻO ka hoʻokē ʻai ʻana i nā lā ʻē aʻe. Me kēia ʻano o ka hoʻokē ʻai, ua kaupalena ʻia ka ʻai ʻana i kēlā me kēia lā a mālama ʻia ka meaʻai maʻamau i kēlā me kēia lā.
He koho maikaʻi kēia ʻano waena no ka poʻe makemake i kahi maʻalahi liʻiliʻi i loko o ka pule, no ka mea hiki iā ʻoe ke hoʻololi iā ia i kāu papa hana pilikino.
Hoʻopili pū ʻia ka ʻai maʻamau a me ka hōʻole ʻana i ka meaʻai no nā lā ʻelima, a i ʻole ka hoʻopaʻa ʻana i ka lawe ʻana i ka calorie no ʻelua mau lā i ka pule. 5:2 ʻaihiki iā ʻoe ke hoʻāʻo.
Ma ka hopena;
ʻAi ʻAi KoaʻO ka ʻai ʻana he ʻano o ka ʻai ʻana e pili ana i ka ʻai ʻana i nā meaʻai liʻiliʻi i ka wā hoʻokē ʻai 20-hola a me ka ʻai nui ʻana i ka pō.
ʻAi ʻAi Koa He mea maʻalahi ka papaʻai, e hāʻawi ana i ke alakaʻi maʻamau i nā meaʻai e ʻai ai a me nā mea e pale aku ai, me ka ʻole o ke kau ʻana i nā lula a me nā lula.
E like me nā ʻano like ʻole o ka hoʻokē ʻai manawaleʻa, ʻAi ʻAi Koa Hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kaumaha, hoʻomaikaʻi i ke olakino o ka naʻau, hoʻopaʻa i ke kiʻekiʻe o ke kō koko, hoʻemi i ka mumū a kākoʻo i ka hana o ka lolo.
Eia naʻe, ʻaʻole kūpono ia no nā mea a pau no ka mea hiki iā ia ke paipai i nā hana ʻai pono ʻole a ʻaʻole hiki ke hoʻomau i ka wā lōʻihi.
