ʻai kalapona lohi (slow-carb diet) ua lawe ʻia i ka papa kuhikuhi e Timothy Ferriss, ka mea kākau o ka puke "The 4-Hour Body". ʻai ketogenic E like me ka ʻai haʻahaʻa-carb. Hoʻokumu ʻia ma luna o nā lula ʻelima i hoʻoholo ʻia e ka mea kākau.
No nā lā ʻeono, hiki iā ʻoe ke ʻai i nā meaʻai i ʻae ʻia i ka ʻai. Hoʻokahi lā o ka pule e hana ʻoe i ka lā hoʻopunipuni a pau. I nā lā ʻai, pono ʻoe e kaupalena iā ʻoe iho i ʻehā mau ʻai i ka lā. ʻAʻole pono ʻoe e ʻai i nā ʻakika i hoʻomaʻemaʻe ʻia, nā huaʻai a i ʻole nā mea inu calorie kiʻekiʻe.
Pono e loaʻa i kēlā me kēia ʻai āu e ʻai ai i ka nui o nā pūʻulu meaʻai mua ʻekolu e like me kou makemake a me kahi hapa liʻiliʻi o nā hui hope ʻelua. Eia kekahi, paipai ka papaʻai i ka lawe ʻana i nā meaʻai meaʻai e hoʻoikaika i ke kaʻina hana hoʻemi kaumaha. Akā ʻaʻole koi kēia.
ʻai kalapona lohiʻO ke kumu o ka hoʻonui ʻana i ka hoʻohana ʻana i ka protein a me ka ʻai liʻiliʻi o nā kaʻa. No laila, ʻoi aku ka wikiwiki o ka puhi ʻana i ka momona, piʻi ka manaʻo o ka māʻona a loaʻa ke kaumaha.
He aha nā lula o ka ʻai kaʻa lohi?
Hoʻokumu ʻia kēia meaʻai ma luna o ʻelima mau lula maʻalahi.
Rula #1: Hōʻalo i nā kaʻa keʻokeʻo: Pono e ʻalo ʻia nā ʻano ʻano waipaʻa i hana ʻia mai ka palaoa i hoʻomaʻemaʻe ʻia, e like me ka pasta, ka berena a me ka cereals.
Rula 2: E ʻai i nā kīʻaha like: He liʻiliʻi loa nā meaʻai e kōkua i ka pohō kaumaha i hoʻohālikelike ʻia me kahi meaʻai. ʻO nā mea a pau āu e hana ai, ʻo ka hui ʻana a hoʻohālikelike i nā meaʻai mai kēlā me kēia pūʻulu meaʻai e hoʻomākaukau ai i nā meaʻai. ʻO kēia ke hana hou i nā kīʻaha i kēlā me kēia lā.
Rula 3: Mai inu i nā calorie: Pono ʻoe e inu i ka wai nui i ka lā. ʻO nā mea inu ʻē aʻe i manaʻo ʻia he kī kī ʻole, kofe, a i ʻole nā mea inu calorie ʻē aʻe.
Rula 4: Mai ʻai i ka hua: Wahi a kēia ʻai, ʻaʻole pono nā huaʻai no ka pohō kaumaha. Ua ʻōlelo ʻia ʻo ka fructose i loko o nā huaʻai e hoʻonui ai i ka momona o ke koko, e hōʻemi i ka hiki ke puhi momona, a hoʻopaneʻe i ke kaʻina hana o ke kaumaha.
Rula 5: Hoʻokahi lā hoʻopunipuni i ka pule
ʻai kalapona lohi Hiki iā ʻoe ke koho i hoʻokahi lā i kēlā me kēia pule kahi e ʻai ai i nā mea āu e makemake ai.
He aha ka mea e ʻai ai i ka ʻai carb lohi?
Hoʻokumu ʻia kēia meaʻai ma nā pūʻulu meaʻai ʻelima: protein, legumes, mea kanu, ʻaila a me nā mea ʻala. Wahi a ka mea nāna i hoʻokumu i ka meaʻai, ʻoi aku ka nui o nā koho āu e koho ai, ʻoi aku ka nui o kou haʻalele ʻana mai ka ʻai a haʻalele paha.
malalo,Eia ka papa inoa o nā meaʻai i ʻae ʻia i kēia ʻai.
kumuʻiʻo
hua keʻokeʻo
umauma moa
Pipi
Pisces
ʻAʻohe lactose, ka pauka whey protein ʻole
legumes
Lentil
Pīni Haricot
Pīʻī kīʻaha
Soybean
ka lau
Spinach
ʻO nā mea kanu cruciferous e like me ka broccoli, Brussels sprouts, cauliflower, a me kale
ʻO Asparagus
peas
Piʻi ʻōmaʻomaʻo
mea kāhinu,
ka waiūpaʻa
oliva aila
ʻO nā nati e like me nā ʻalemona
Kīma - waiu-ʻole a me 1-2 teaspoons (5-10 ml) wale nō i ka lā
Mea ʻala
ka paʻakai
paʻakai kālika
Paakai kai truffle keʻokeʻo
mea kanu
He aha ka mea ʻaʻole hiki ke ʻai ʻia me ka ʻai kalapona lohi?
ʻai kalapona lohi ʻO kekahi o nā meaʻai pono ʻole ke ʻai ʻia i ka ʻai ʻana:
Nā huaʻai: ʻAʻole ʻae ʻia nā huaʻai ma kēia ʻai. ʻO ka fructose i loko o lākou he kō maʻalahi hiki ke hoʻonui i ka momona o ke koko. ʻAi, fructose i loko o ke kanakahao haoHōʻike ia e hiki ke hoʻonui i ke kiʻekiʻe o ke kō koko a me nā pae haʻahaʻa o nā mineral ʻē aʻe, e like me ke keleawe. Eia naʻe, hiki iā ʻoe ke ʻai i ka hua i ka lā cheat.
Waiu:ka waiu, ʻai kalapona lohiʻaʻole paipai ʻia. No ka mea e hoʻonui ai i ka pae o ka insulin.
Nā meaʻai palai: Ua pāpā ʻia ka ʻai ʻana i nā meaʻai palai i nā lā ʻai.meaʻai palai He kiʻekiʻe ka calorie a he haʻahaʻa kona waiwai. Hiki iā ʻoe ke ʻai iā ia ma ka lā hoʻopunipuni.
Pehea e hana ai i kahi lā hoʻopunipuni?
ʻO ka hana ʻana i kahi lā hoʻopunipuni e wikiwiki i ka metabolism. ʻAʻole helu ʻia nā calorie i kēia lā. ʻAʻohe pono e hopohopo e pili ana i kāu mea e ʻai ai. Hoʻohana ʻia ka lā hoʻopunipuni ma kēia meaʻai no kona hopena i nā hoʻololi hormonal e hoʻoikaika ai i ka pohō kaumaha.
Ka hoʻohana ʻana i nā mea hoʻohui i ka meaʻai lohi lohi
ʻai kalapona lohi paipai ʻia ka lawe ʻana i kekahi mau meaʻai meaʻai. Ma muli o kēia meaʻai hiki ke hoʻoulu i ka dehydration nui, ua ʻōlelo ʻia e hoʻohui i nā electrolytes nalowale me kēia mau mea hoʻohui:
potasiuma
makanekiuma
kalipuna
ʻai kalapona lohi Hāʻawi ʻo ia i ʻehā mau mea hoʻohui hou e hiki ke kōkua i ke kaʻina hana hoʻemi kaumaha:
policosanol
Alpha-lipoic acid
Nā flavonoids kī ʻōmaʻomaʻo (decaffeinated)
kālika ʻeʻe
ʻO ka ʻai ʻana o kēia mau mea hoʻohui he ʻeono lā o ka pule, e hoʻokuʻu i hoʻokahi pule i kēlā me kēia ʻelua mahina.
