ʻAi wahiʻO ia ka manaʻo e hōʻemi i ka mumū a mālama i nā pae insulin olakino. Kōkua ia i ka poʻe e hoʻohālikelike i kā lākou protein a me ka lawe ʻana i ka carbohydrate.
Paipai ia i ka ʻai ʻana i nā momona olakino a me nā antioxidants, me nā momona omega 3 a me nā antioxidants polyphenol ma ke ʻano hoʻohui.
Manaʻo ka meaʻai i ka kaupalena ʻana i ka lawe ʻana i ka calorie akā ʻaʻole i kaupalena ʻia ka nui o ka calorie i kahi kikoʻī.
ʻAi wahikūkulu ʻia e Dr. Ua ʻōlelo ʻo Barry Sears, ʻo ka meaʻai ka mea e pale ai i ka mumū ma ke ʻano kaohi. Ua ʻōlelo pū ʻia he hiki ke kōkua i ke kanaka e hoʻemi i ke kaumaha, hoʻomaikaʻi i ke olakino noʻonoʻo a me ke kino, a hoʻolohi i ka ʻelemakule..
He aha ka Zone Diet?
ʻAi ʻAinaHe papahana meaʻai e paipai ana i kāna poʻe loea e ʻai i ka 40% carbohydrates, 30% protein a me 30% momona.
Ma ke ʻano he ʻāpana o ka meaʻai, pono ka haʻahaʻa glycemic index o nā kaʻa i makemake ʻia, ʻo ia hoʻi, pono lākou e hoʻokuʻu mālie i ke kō mai ke koko e hoʻopiha iā ʻoe no ka manawa lōʻihi. kumuʻiʻo momona ʻole, a ʻo ka momona ka hapa nui o nā momona monounsaturated.
ʻAi ʻAina ʻOi aku ma mua o 30 mau makahiki i hala aku nei, ua ʻike ʻia kahi biochemist ʻAmelika, ʻo Dr. Hoʻokumu ʻia e Barry Sears. ʻO kāna puke kūʻai maikaʻi loa "The Zone" i paʻi ʻia ma 1995. ʻAi ʻAinaHe ʻōlelo ʻo ia e hoʻemi i ka ʻāʻī ma ke kino. Ua ʻōlelo ʻo Dr. Wahi a Sears, ke piʻi nui ka poʻe i ke kaumaha, maʻi, a me ka makahiki, piʻi koke ka mumū.
Ua ʻōlelo ʻo Dr. Ke'ōlelo neiʻo Sears ma muli o ka emiʻana o ka mumū, e nalowale ka momona i ka hikiwawe, e lohi kaʻelemakule, e emi iho ka pilikia o ka maʻi maʻamau a e piʻi aʻe ka hana.
ʻAi ʻAinaʻO kekahi o nā lula kumu:
- E ʻai i ka ʻai a i ʻole ka ʻai i loko o 1 hola ma hope o ke ala ʻana i ke kakahiaka.
- E hoʻomaka i kēlā me kēia ʻai a i ʻole ka ʻai me ka protein haʻahaʻa momona, a laila e hahai me nā meaʻai i loaʻa i nā ʻakika a me nā momona maikaʻi.
- Inā pōloli paha ʻoe a ʻaʻole paha, e ʻai pinepine ma ke ʻano o ka meaʻai nui i kēlā me kēia 4-6 hola a i ʻole kahi ʻai ma hope o 2-2.5 hola.
- E ʻai nui i ka omega-3 a me nā polyphenols no ka mea he mau mea anti-inflammatory.
- E inu ma kahi o 8 mau aniani wai i ka lā.
Pehea ka hana ʻana o ka Zone Diet?
ʻAi ʻAinaʻAʻohe ʻāpana kikoʻī a pono e hahai ʻia no ke ola a pau. ʻAi ʻAinaʻElua ala e hoʻokō ai: ʻano maka lima ai ole ia, Nā poloka meaʻai wahimai hoohana
Hoʻomaka ka hapa nui o ka poʻe me ka hana lima-maka a hoʻomau i ka hoʻohana ʻana i nā poloka meaʻai Zone no ka mea ʻoi aku ka holomua. Hiki iā ʻoe ke hoʻololi i kāu ʻano hana i kēlā me kēia manawa āu e manaʻo ai ua mākaukau, no ka mea, loaʻa i nā ala ʻelua ko lākou pono.
Hana Maka Lima
ʻano maka lima ʻAi ʻAinaHe aha ke ala maʻalahi e hoʻomaka ai. E like me ka hōʻike ʻana o ka inoa, ʻo kou lima a me kou maka wale nō nā mea hana āu e hoʻomaka ai, akā makemake ʻia e hoʻonohonoho i kahi manawa e hoʻolohe ai i ka wā e pono ai ʻoe e ʻai.
Ma kēia ʻano, hoʻohana ʻia kou lima ma nā ʻano he nui. No ka hoʻoholo ʻana i ka nui o nā ʻāpana, e hoʻomanaʻo kou mau manamana lima e ʻai ʻelima manawa i ka lā a ʻaʻohe meaʻai no ʻelima mau hola.
I kēia manawa, e hoʻohana i kou maka e koho i nā ʻāpana o kāu pā. No ka hoʻolālā ʻana i kahi meaʻai ʻāina, pono ʻoe e puʻunaue mua i ka ʻai i ʻekolu ʻāpana.
Hoʻokahi hapakolu o ka protein lean
Pono e loaʻa i kahi hapakolu o kāu pāʻina kahi kumu o ka protein lean, e like me ka mānoanoa o kou poho lima.
ʻO ʻelua hapakolu o kāu pāʻina pono e loaʻa i nā carbohydrates me ka haʻahaʻa glycemic index.
kekahi aila
E ʻai i ka momona monounsaturated, e like me ka aila ʻoliva, avocado, a i ʻole ka pata nut.
ʻO ke ala maka lima no ka poʻe hoʻomaka ʻAi ʻAinaUa hoʻolālā ʻia he ala maʻalahi e hoʻokō He maʻalahi hoʻi a hiki ke ʻai i waho.
Keʻano Papaʻai ʻAina
E helu ana nā poloka meaʻai wahi i ka nui o ka nui o ka protein, nā ʻakika a me ka momona i loaʻa i kēlā me kēia lā. ʻAi ʻAinaHoʻolālā ʻia e hoʻopilikino i ke kino i loko o ko mākou kino.
ʻO ka helu o nā poloka Zone e ʻai ʻia i kēlā me kēia lā e pili ana i kou kaumaha, ke kiʻekiʻe, ka pūhaka a me nā ana ʻūhā. kou helu mai 'aneʻi Hiki iā ʻoe ke helu. ʻAi ke kanaka maʻamau i nā poloka Zone 14 i ka lā; ʻAi ka wahine maʻamau i nā poloka Zone 11 i ka lā.
ʻO ka ʻai nui e like me ka ʻaina kakahiaka, ka ʻaina awakea, a i ʻole ka ʻaina ahiahi he ʻekolu a ʻelima mau poloka Zone, ʻoiai ʻo ka ʻai i hoʻokahi poloka Zone mau. Loaʻa i kēlā me kēia poloka Zone kahi poloka protein, kahi poloka momona, a me kahi poloka carbohydrate.
Palekana protein: Loaʻa iā ia he 7 grams o ka protein.
Palaka kalapona: Loaʻa iā ia he 9 grams o nā carbohydrates.
Poka aila: Loaʻa iā ia he 1.5 grams o ka momona.
ʻaneʻiEia kahi alakaʻi kikoʻī e pili ana i nā koho like ʻole a me ka nui o nā koho meaʻai e pono ai no ka hana ʻana i kahi poloka protein, poloka kaʻa, a i ʻole poloka momona.
He aha ka meaʻai ma ka Zone Diet?
Ma ka Zone Diet, ka nui o kā lākou koho meaʻai, kekahi o nā meaʻai olakino ʻAʻai Mediterranean ua like me. ʻO nā koho meaʻai e like me nā pūʻulu meaʻai hiki ke ʻai ʻia i ka meaʻai penei;
kumuʻiʻo
– Pipi wiwi, hipa, pipi a me ka ʻiʻo
– ʻO ka moa ʻili ʻole a me ka umauma pipi
– Ka iʻa a me ka pūpū
- Hua keʻokeʻo
– ʻO nā pākī haʻahaʻa momona
– ʻO ka waiū momona haʻahaʻa a me ka yogurt
ka aila
- avocado
- ʻO nā pī, nā hazelnuts, nā cashews, nā ʻalemona a me nā pistachios
– Pīpī pīkī
– Tahini
- Nā ʻaila e like me ka ʻaila canola, ka aila sesame, ka ʻaila pīni, a me ka ʻaila ʻoliva
carbohydrates
- ʻO nā huaʻai e like me nā strawberries, nā ʻāpala, nā ʻalani, nā plums
- ʻO nā meaʻai e like me nā kukama, ka pepa, ka spinach, nā'ōmato, nā halo, nā moa.
- ʻO nā kīʻaha e like me ka oatmeal a me ka bale
Polyphenols
He ʻano antioxidant lākou. Kōkua nā antioxidants i ke kino e pale i nā radical manuahi. Hoʻokumu ʻia nā radical manuahi e nā kaʻina kino maoli a me nā kumu o waho e like me ka ʻai pono ʻole a me ka puhi ʻana.
Ke hōʻiliʻili nei kēia mau molekala, hiki iā lākou ke hoʻoulu i ke kaumaha oxidative. Hiki i kēia ke alakaʻi i ka mumū a me ka pōʻino o nā cell, hiki ke hoʻonui i ka pilikia o ka maʻi, me kekahi mau maʻi maʻi. ʻO nā huaʻai a me nā mea kanu nā kumu kūlohelohe o nā antioxidants.
ʻO ka Omega 3 fatty acids
Hōʻike nā haʻawina e hiki i nā aila omega 3 ke kōkua i ka hōʻemi a mālama ʻana paha i ka mumū. ʻO nā iʻa ʻaila e like me ka sardines nā kumu maikaʻi o nā momona omega 3. ʻAi ʻAinapaipai ʻia ka lawe ʻana i nā mea hoʻohui antioxidant polyphenol i kēlā me kēia lā a me nā mea hoʻohui aila iʻa.
He aha nā meaʻai e pono ai ʻoe e hōʻalo i ka Zone Diet?
ʻAi ʻAinaʻAʻohe mea i pāpā ʻia. Akā ʻo kekahi mau koho meaʻai i manaʻo ʻia he maikaʻi ʻole no ka mea e hoʻolaha lākou i ka mumū.
Nā huaʻai nui i ke kō
E like me ka maiʻa, nā hua waina, nā huawaina, nā hua maloʻo a me nā mango.
ʻO nā huaʻai nui i ke kō a i ʻole ka starchy
E like me ka pī, ke kulina, kāloti a me ka ʻuala.
ʻO nā kalapona i hoʻomaʻemaʻe ʻia
ʻO ka berena, ka pasta, nā noodles a me nā huahana palaoa keʻokeʻo ʻē aʻe.
Nā meaʻai ʻē aʻe i hana ʻia
Loaʻa i ka palaoa ʻaina kakahiaka a me nā muffins.
Nā meaʻai me ke kō
E like me fudge, keke a me nā kuki.
Mea inu momona
ʻAʻole ʻōlelo ʻia nā mea inu kō a me ke kō ʻole.
kofe a me ke kī
E hōʻemi iā lākou, no ka mea, ʻoi aku ka maikaʻi o ka wai.
Laʻana Papaʻai me ka Zone Food Block no nā kāne
Eia kahi laʻana hoʻolālā meaʻai no ke kanaka maʻamau me nā poloka meaʻai 14.
Laʻana Hoʻolālā Meaʻai me Zone Food Block no nā wāhine
Eia kekahi laʻana papaʻai no ka wahine maʻamau, me 11 mau poloka meaʻai.
ʻAi kakahiaka (3 poloka meaʻai):
2 hua, paila
3 ʻāpana puaa turkey
1/2 ʻāpala
1 kīʻaha (156 grams) o nā halo, hoʻolapalapa
630 grams o ka spinach, moʻa
1 teaspoon (5 ml) aila ʻoliva
ʻAina awakea (3 ʻāpana meaʻai):
60g moa moa, ʻili ʻole
1 hua moa i paila
2 poʻo o ka hau hau letus
1 kīʻaha (70 grams) o nā halo maka
1 kīʻaha (100 grams) kukama maka, ʻoki ʻia
1 ʻāpana pepa ʻulaʻula
2 punetēpuni avocado
1 teaspoon (5 ml) vīnega
1 plum
Pāʻina ahiahi (1 poloka meaʻai)
1 hua moa i paila
3 ʻalemona
1/2 ʻāpala
ʻAina ahiahi (3 poloka meaʻai)
110 grams salmon, ʻai
2/3 kīʻaha (67 kalama) ʻuala, moʻa
1 poʻo o ka hau hau letus
1/4 kīʻaha (40 grams) nā tōmato maka
1 kīʻaha (100 grams) kukama maka, ʻoki ʻia
2 punetēpuni avocado
1/3 teaspoon (3.3 ml) aila ʻoliva
ʻAi ʻai i ka wā moe (1 poloka meaʻai):
1/4 kīʻaha (56 grams) o ka paʻakai
6 pīkī
1/2 ʻalani
Pehea e emi ai ke kaumaha o ka Zone Diet?
ʻAi ʻAinaʻO ia ka manaʻo e hoʻonui i nā hormones e hiki ai i ke kino ke komo i kahi kūlana i kapa ʻia ʻo "Zone". ʻO kēia kahi i hoʻomaikaʻi ʻia ai ke kino e hoʻomalu i ka mumū mai ka meaʻai.
ʻO nā pōmaikaʻi o ka "ma ka ʻāpana" he:
– E lilo ana i ka momona o ke kino i ka hikiwawe loa
- Hoʻolohi i ka helu ʻelemakule
- ʻOi aku ka maikaʻi o ka hana a me ka noʻonoʻo wikiwiki
Ua ʻōlelo ʻo Dr. Manaʻo ʻo Sears e hoʻāʻo i ʻekolu mau waiwai koko e hoʻoholo ai inā ʻoe i loko o ka "Zone."
TG / HDL ratio
ʻO kēia ka ratio o nā momona "ʻino", i ʻike ʻia he triglycerides, i ka "maikaʻi" HDL cholesterol i loko o ke koko. ʻOi aku ka maikaʻi o ka waiwai haʻahaʻa a ʻoi aku ka maikaʻi o ke kaulike cholesterol.
ʻAi ʻAina Hōʻike ka liʻiliʻi ma mua o 1 i kahi waiwai maikaʻi, he haʻahaʻa. Hoʻonui ka lakene TG/HDL kiʻekiʻe i ka maʻi puʻuwai. Pono e nānā ʻia kēia waiwai e kekahi limahana mālama ola.
Laki AA/EPA
ʻO kēia ka ratio o ka omega 6 i ka omega 3 momona i ke kino. ʻO ka haʻahaʻa haʻahaʻa, ʻo ia ka nui o nā momona omega 3 i loko o ke koko, he anti-inflammatory.
ʻAi ʻAinahōʻike i kahi waiwai haʻahaʻa o 1.5-3. Inā he helu kiʻekiʻe ia no kāu ratio AA/EPA, kaumahaLoaʻa paha ʻoe i ka nui o ka pilikia no ka momona a me nā maʻi maʻi ʻē aʻe.
ʻO kēia ka nui o ke kō i hoʻopaʻa ʻia i nā keʻena koko ʻulaʻula ma mua o ʻekolu mahina. ʻO ka haʻahaʻa haʻahaʻa, he haʻahaʻa ka nui o ke kō i loko o ke koko.
ʻAi ʻAinahōʻike i kahi waiwai ma lalo o 5%. Hoʻonui ka HbA1c kiʻekiʻe i ka maʻi diabetes.
Pono e ho'āʻo ʻia ʻo HbA1c e kekahi limahana mālama ola.
Manaʻo hoʻohui ʻai ʻo Zone
ʻAi ʻAinae hoʻonui i nā pono olakino ʻAilā iʻa Manaʻo ʻo ia e hoʻohana i nā mea hoʻohui omega 3 e like me Hoʻemi ia i ka hopena o ka "kino" LDL cholesterol i loko o ke kino a me nā maʻi maʻi ʻē aʻe.
ʻAi ʻAina Manaʻo ʻo ia i ka lawe ʻana i nā mea hoʻohui o nā polyphenols, nā molekala i loaʻa i nā mea kanu i loaʻa nā waiwai antioxidant.
Nā Pōmaikaʻi o ka ʻAi ʻAina Zone
- ʻAʻole like me nā meaʻai ʻē aʻe, ʻAi ʻAina ʻaʻole kaohi i ka ʻai.
- Eia naʻe, kūʻē i nā koho maikaʻi ʻole e like me ke kō i hoʻohui ʻia a me nā meaʻai i hana ʻia.
- ia, ʻAi ʻAinaʻOi aku ka maikaʻi o kēia ma mua o nā meaʻai ʻē aʻe no ka poʻe e hakakā nei me nā kapu meaʻai.
- ʻAi ʻAina ʻO nā koho meaʻai i ʻōlelo ʻia no ka meaʻai Mediterranean ua like loa. ʻO ka Mediterranean Diet kekahi o nā meaʻai maikaʻi loa i kākoʻo ʻia e nā hōʻike no ka olakino lōʻihi.
- ʻAi ʻAina Hāʻawi ia i ka maʻalahi no ka mea ʻelua mau ala like ʻole e hahai ai i ka meaʻai.
ʻO nā pōʻino o ka ʻai ʻāina
ʻAi ʻAinaʻOiai he nui kona mau pōmaikaʻi, aia kekahi mau hemahema.
ʻAi ʻAina Nā koi e hoʻomaikaʻi i ka hana. Eia naʻe, ua ʻike ʻia kahi haʻawina o nā mea pāʻani ma hope o ka ʻai ʻana, ʻoiai ʻo ka lilo ʻana o ke kaumaha, ua nalowale ko lākou ikaika a ʻoi aku ka wikiwiki ma mua o nā mea ʻē aʻe.
ʻO ka hōʻemi ʻana i ka ʻāʻī i hoʻokomo ʻia i ka ʻai a hiki i ka pae "Zone" kahi koi ʻē aʻe o ka meaʻai. ʻAi ʻAinaʻōlelo ʻo ia i ka wā e loaʻa ai ka pahuhopu o nā waiwai koko, aia ke kino i ka pae "Zone".
ʻOiai ke hōʻike nei kekahi mau haʻawina e hiki ke hoʻomaikaʻi i ka ʻai ʻana i nā helu koko, ʻōlelo ka poʻe noiʻi e pono ai ka noiʻi hou aʻe ma mua o ka hiki ke ʻōlelo ʻia e hoʻemi nui ʻia ka mumū i ke kino.
Kekahi, ʻAi ʻAinaʻAʻohe mea hōʻike liʻiliʻi e kākoʻo i ka 40% carbs, 30% protein, a me 30% momona e like me ka lakene maikaʻi loa no ka lilo ʻana o ka momona a me nā pono olakino.
Ma kekahi noiʻi ʻē aʻe, ʻike ʻia ka hopena o kahi meaʻai i loaʻa 60% carbohydrates, 15% protein a me 25% momona i ʻike ʻia he 40% carbohydrate, 30% protein a me 30% momona. ʻAi ʻAinaUa hoʻohālikelike ʻia nā hopena.
Ua ʻike ʻia ka haʻawina ʻoi aku ka nui o ke kaumaha ma ke ʻano ma muli o Zone. Eia nō naʻe, ʻokoʻa paha kēia ma muli o ka ʻai ʻana i ka protein kiʻekiʻe.
ʻO ka mea mahalo, ua hōʻike pū ʻia ka haʻawina ʻaʻohe ʻokoʻa koʻikoʻi o ke kō, ka momona, a me nā waiwai cholesterol ma waena o nā hui ʻelua.
ia, ʻAi ʻAina a ʻo ia hoʻi, ʻo nā helu koko i loaʻa ma nā haʻawina ʻē aʻe paha ma muli o ka hoʻohui ʻana me omega 3 a me polyphenols, ma mua o nā pōmaikaʻi mai ka meaʻai wale nō.
Pono ʻoe e hoʻāʻo i ka Zone Diet?
No ka lilo ʻana o ke kaumaha, pono ʻoe e koho i ka meaʻai i kūpono i kou ʻano nohona. Inā makemake ʻoe i kahi meaʻai me nā koho meaʻai e like me ka Mediterranean Diet ʻAi ʻAina kūpono paha iā ʻoe.
ʻOiai e pili ana ke kumumanaʻo ma hope o ka ʻai ʻana i nā hopena olakino maikaʻi aʻe, ʻaʻole lawa nā hōʻike e kākoʻo i ka meaʻai e hōʻemi i ka pilikia o ka maʻi maʻi, hoʻolōʻihi i ka ʻelemakule, hoʻomaikaʻi i ka hana kino, a i ʻole e noʻonoʻo wikiwiki ai ʻoe.
No ka loaʻa ʻana o nā ʻano meaʻai olakino, ʻAi ʻAina Hiki ke kōkua iā ʻoe.
