Pehea eʻai Healthy, lilo Weight a Kawaipunahele Awesome kela a me keia Day

 

Au e i makemake e kau i ka i ‘ae’ ma luna o koʻu dietary’ōlelo aʻo. Ua Ua nānā ‘ana i’ epekema noiʻi, i nā mea pono, ka hoʻomana a me ka preconceived manaʻo o ka mea i ola i keʻai e ia e like.
Akā, inā ‘oe makemake e lepili ka mea, kapa aku ia he “Low-Carb, Real-Food” ma muliʻai (LCRF).

He aha anei “Low-Carb, Real-Food” Mean?

E mai iaʻu hoʻomaka e wehewehe i kekahi wahi o ka terminology.

A haʻahaʻa-carbohydrateʻai  minimizes o nā mahi kō a me starches, ke kūapoʻana iā lākou me kaʻai waiwai ma ka kumuʻiʻo, a ola bipi kūpaluʻia.
“Real ai”  ‘o ia hoʻi kohoʻai i kānaka i ke kōkua o ke ma evolution. Hoʻokō ‘, ku pono ai me kaʻimi hoʻopunipuni Nine Inch i käpae’.

LCRF mea,ʻaʻole he “ʻai.” He He ala o kaʻai, he Aloha Hawaii loli ma muli o bulletproof-iao? Hoike.
He He ala o kaʻai i ka Pono nń kaʻai pū i ka hopena i Hawaiʻi, e ai no ka haneri o nā tausani o ka makahiki, ma mua o ka mahiʻai a me ka hanalima Hope.
Kēiaʻano o kaʻai ua ai e hana maikaʻi ma mua o ka mea haʻahaʻa-momonaʻai nō waiho nā mea a pau a puni ka honua.

He aha Not eʻaiʻoe

Oe e kali i ka i kēiaʻai.

  • Sugar: i hoʻohuiʻia kō mea addictive, fattening a me ke alakaʻi o ke kumu o ka maʻi e like obesity, mimikō a me ka mea’ōnaehana mānowai koko maʻi (1, 2, 3, 4, 5, 6).
  • Mānoanoa ko: loaʻa mānoanoa ina e pono e lilo ke kaupaonaʻana, a me ka berena a me ka nulu’Īkalia. Gluten mānoanoa (palaoa, ka pela, bale a me ka rai) i kaʻino (7, 8, 9, 10, 11). Healthier mānoanoa ko e like laiki a me ka ota i maikai ina oe e ole e pono ai i ka mi kino.
  • Hua a me kaʻai mea kāhinu, : Soybean aila, ke kulina ka aila a me kekahi mau mea e ae. Mau i hoʻokō ‘ke kaikea a me ke kiʻekiʻe nui o Omega-6 momoma nāʻakika, a i nā palapala ma ka oi (12, 13, 14).
  • Māhū mea momona: Chemically Hoʻololi ‘bipi kūpaluʻia e nā loa ino no ka ola. Loaʻa i loko o kekahi hoʻokō ‘ai (15, 16, 17).
  • ʻimi hoʻopunipuni sweeteners: I loko nō i calorie noa, observational haʻawina hōʻike i ka mea hoʻopili me ka obesity a me nā maʻi (18, 19, 20). Inā ‘oe e hoʻohana sweeteners, koho Stevia.
  • “ʻai” a me “haʻahaʻa-momona” huahana: ka hapa nui o kēia mau “olaʻai” mea e ola ana a pau. Ka mea, e mālama loa ia e hoʻokō ‘ia a me ka ukana me ka kōpaʻa aʻimi hoʻopunipuni sweeteners. Agave malakeke Ua like me ino me kōpaʻa.
  • I aloha hoʻokō ‘ʻai: Fashion mea i aloha hoʻokō’ i IeAUPIIe, IAa IO haʻahaʻa ma ka mahuaola, a kiʻekiʻe i loko o unhealthy, a ku pono Nine Inch.
    Oe Pono e heluhelu ‘Oponopono kahua kaua. Oe lei momi kāhāhā i ka nui o ke “olaʻai” e hiki ai ke komo kōpaʻa, ka palaoa a me nā palapala nā mea hoʻohui.

Healthy Fashion, eʻaiʻoe

Oe e ai ma kona ano maoli, unprocessed ai i ka hopena i genetically hakuloli i ka ai ana. Research hōʻike i iaʻano meaʻai, he nui no ka ola (21, 22, 23, 24).

No ka ola kanaka e hana aku me ka mai i pono ai i ka mi kino,ʻaʻole loa he maopopo kumu e pale aku tubers e like uala a me kaʻuala, a healthier ole-gluten mānoanoa ko e like ota a me ka raiki.

Inā ‘oe e overweight paha i metabolic nīnūnē (haʻahaʻa HDL, kiʻekiʻe LDL naʻokoko, triglycerides, opu momona, etc.) oe e ka hoʻohāiki’ a pau kiʻekiʻe-carb ai (25, 26).

  • Ai: pipi, hipa, puaa, moa, etc. kńnaka i ai ai no ka haneri o na tausani o ka makahiki. Unprocessed ai mea maikai no oe, o ka oi aku ina na holoholonaʻai maoliʻai (e like pipi mai ka mauu-hanai bipi).
  • Fish: Fish mea nui. Loa ola, e hooko ana a me ka waiwai i loko o ka Omega-3 momoma nāʻakika a me nā mahuaola. Oe Eʻai iʻa (kaʻoi loa momoma iʻa e like Salemona) kela hebedoma.
  • Hua: hua i waena o ka loa nutritiousʻai ma luna o ka Honua. Ke yolk o ka loa a me ka nutritious healthiest loa. Omega-3 hua i pono.
  • Ka lau: iloko puluniu, a he nui ka mahuaola i mea nui i na kanaka kino. Eʻaiʻoukouʻai i kēlā lā.
  • Hua: mahuahuaʻano, e hoao ei maikai, e oluolu e hoomakaukau a me ka waiwai ma ka puluniu a me ka wikamina C. lākou makou nō nani kiʻekiʻe ma ka kōpaʻa, no laila, eʻai i loko oʻia, inā e pono e lilo i kaupaonaʻia.
  • Hua pisetakia, a me nā hua kū’ē nāʻano:’alemona, walnuts, pua nānālā anoano, etc. Rich i ka likeʻole ka mahuaola, akā, loa kiʻekiʻe i loko o calories. Eʻaiʻoukou i loko oʻia, inā e pono e lilo i kaupaonaʻia.
  • Uala: lālā lau e like uala a me ka uala, he mau ola, akā, e oe nō kiʻekiʻe i loko o carbs. Eʻaiʻoukou i loko oʻia, inā e pono e lilo i kaupaonaʻia.
  • High-momona haleʻuwī waiū: ka waiū, holika, ka bata, piha-momona yogurt, etc. Rich i ola i ka momona, a me ka kalipuna. Haleʻuwī waiū mai ka mauu-i hanai ai i na bipi wahine, e e waiwai ma ka wikamina K2, i mea nui loa no ka ola (27, 28, 29).
  • I ka momona, a me nā mea kāhinu,: Olive kaʻaila, me ka bata, lard, etc. koho paʻa kūhohonu loa i ka momona, no kiʻekiʻe-wela sayings me ke pā frying, ka mea, ua oi ka pilina paʻa i loko o ka wela.

He aha e E inu?

  • Coffee: Coffee mea ola a me ka waiwai nui loa ma ka antioxidants, akā, kanaka, ka poe i ‘ikepili i ka caffeine e pale aku ia. Pale kope lohi i ka lā, no ka mea, hikiʻana i kou hiamoe.
  • Kī: kī mea ola, waiwai i loko o antioxidants, a mai ka hailona emi caffeine ma mua o ke kope.
  • Wai: oe e inu i ka wai ma ka lā, a oi loa aku hoi puni workouts. No kumu e inu i ka pau tona nae, ka makewai mea he nani ike loea anakahi o kou nele.
  • Carbonated soda me kaʻimi hoʻopunipuni sweeteners mea maikai.
    Pale sodas me ka mahi kō a me kaʻimi hoʻopunipuni sweeteners, hua wai, ka waiu a me ka pia.

Simple rula: Mai Mai inu calories.

Hoʻopau i akahai i

Mau indulgences hiki ke loaa mai ka manawa i ka manawa.

  • Dark kokoleka: E koho ke aloha kokoleka me ka 70% cocoa a oi. Dark kokoleka mea waiwai i ola i ka momona, a me nā antioxidants.
  • Alcohol: E koho maloʻo waina a me ka mea inu e mai nei no i hoʻohuiʻia kō ‘ole carbs: vodka, lama, etc.

Pehea Many Carbs Per Day?

Ua loli aʻe ma waena o ke kanaka.

He nui nā poʻe manaʻo maikaʻi ai mea uuku carbs (ma lalo o 50 nā huna) oiai ‘ē aʻe ai like ka nui me 150 nā huna, i mea nō haʻahaʻa-carb.

Hiki nō ke hoʻohana i kēia mau helu like me ka kulekele:

  • 10-20 nā huna no lā: hiki ole loa haʻahaʻa, eʻai i kekahi carbs haʻahaʻa-carb lau koe. Pono ina oe i ka puu o ke kaupaonaʻana, e lilo ai ina oe i mimikō a me / ai ka metabolic maʻi pale.
  • 20-50 nā huna no lā: Inā ‘oe pono e lilo kaumaha hoʻokēʻai. Oe keʻai loa he wahi o ka lau a me kekahi’āpana o ka hua no ka lā.
  • 50-150 nā huna no lā: Inā ‘oe makemake e hoʻokō e pono ai ke ola, a malalo kāu kamepiula o ke Aloha Hawaii-pili maʻi. Aia wahi kaawale no koe no kekahi mau hua no ka lā, a hiki i kona wahi o ke ola starches e like uala a me ka raiki.

A hiki aku oe lalo carbohydrates ma lalo 50 nā huna no ka lā, e hiki ole ai i kekahi kōpaʻa, i ka berena, nulu’Īkalia, mānoanoa, uala, a me ka i kā mākou o kekahi hua no ka lā.

I Paipai ‘e pili ana i ka noa mooolelo ma Fitday e haʻalele i kou meaʻaiʻai ana i kekahi mau lā. He mea nui ala, e kiʻi i ka manaʻo nei ke no ka nui o carbs oe e ai.

Ōlelo Aʻo No ka Diabetics: Carbs i loko o kaʻai, ua wāwahi ia i loko o monakō koko i loko o ka digestive’āpana, a laila ka mea, komo i ke kino e like me ke koko kōpaʻa. Inā eʻai emi carbs, oe e pono emi insulina a me ka monakō koko-hakumakuma ai ‘.

Ka mea, Ua pilikia loa ina kou koko kōpaʻa paka ua ma lalo o ka ‘ilikai kekahi (hypoglycemia). Inā ‘oe i mimikō, kukakuka pu me kou kauka mua hoemi carbohydrateʻai ana.

No ke aha la anei It E hana?

Kānaka Hawaiʻi e like me ka hahai holoholona-a pau no ka haneri o na tausani o ka makahiki.

Mākouʻai hoʻololi loa i loko o ka mahiʻai kipi, ma kahi o 10,000 makahiki aku nei.

Naʻe, i kēia loli mea uuku hoʻohālikelike i ka papakaukau hou ‘makou ike i ka hope mau makahiki me ke kālā no ka ai aaioee.

Ua mea’ākeʻakeʻa i kānaka i kēia lā iʻai i kaʻai i ka loa okoa mai i kaʻai a nā kūpuna a māhuahua ma luna ma evolution.

He nui na “primitive” e no noho me ka hahai holoholona-a pau populations a puni ke ao nei, ai maoli ai. Mau kanaka i wīwī, i ka maikai ola kino a me ka hapanui o na maʻi e e pepehi komohana populations ma na miliona i pohihihi ole nonexistent (30, 31).

Haʻawina hōʻike i ka wā kanakaʻai maoliʻai i ua loaʻa i ko kakou hahai holoholona-a pau kūpuna (iʻikeʻia e like me ka paleolithicʻai), ka mea haalele i ke kaupaonaʻana, a ike nunui hana hou i loko o ola (21, 22, 23, 24).

Ka hōmona insulina

Ka hōmona insulina ua maopopo loa no kona kūlana o ka neʻe monakō koko mai i ke koko a me ka loko keena. A deficiency ma insulina, ai ia’ku i kona waiwai, e hookomo ana mimikō.

Akā, insulina kekahi mea’ē aʻe a Ma¯noa i loko o ke kino. Insulina e haʻi momona aeee e paka momona, a wawahi ia i ka momona i ka mea, e lawe, e hooki aku. I ka insulina pae i kiʻekiʻe, i ke kino e koho ole e kūpenu iho i loko i ka momona hale kūʻai, e i ikehu.

Ma ka Western, kiʻekiʻe-carbʻai, insulina pae nō nā mea a pau i ka manawa kiʻekiʻe, ka malama ana i ka momona maluhia paʻa aku i loko o ka momona keena.

Carbs i ka papa kuhikuhiE O Keaukaha o insulina secretion. A haʻahaʻa carbʻai hele haahaa, a kaupaona koko kō, a no ia mea, emi insulina pae (32, 33, 34).

I ka insulina e iho, i ke kino hiki wale keʻeʻe ma na calories waiho i loko o ka momona keena, akā, ka mea hiki ke lawe i kekahi mau lā, e ke hakuloli i ka umu ahi e momona kahi o carbs (35, 36).

Low carbohydrateʻai hoʻi i loa satiating. Ikaika loa ka makemake hele i lalo, a me kanaka olalo i koho ai uuku calories ma mua o ka mea puhi, i ke kumu no ke kaupaonaʻana poho (37).

I ka papa kuhikuhiE lanakila o ka haʻahaʻa-carbʻai mea ia oe ke ai a nui, a lilo aku ke kaumaha me ka helu calories. ʻai haʻahaʻa-carb a oe pale aku i kaʻinoʻaoʻao kanawai o calorie? Aiiieʻai: ka pololi.

Health pono pū nō ia o ka Low Carbʻai

He He like misunderstanding, a hiki i waena o ola ‘Oihana, ua haʻahaʻa-carbʻai hoʻi i somehow ino no ka ola. People ka mea e mau kuleanaʻae nō hoʻi i ole bothered e kikoo mai i ka noiʻi.

Lākou mau papa i kekahi manaʻo hoʻopiʻi mea i haʻahaʻa-carbʻai hoʻi i ka hewa, no ka mea, ‘oe i kiʻekiʻe i loko o paʻa kūhohonu loa momona, a ke hoala mai naʻokoko, a ke kumu no ka naau mai.

Akā, nā noiʻi paipai ia, aohe mea i e hopohopo ai. Paʻa kūhohonu loa i ka momona, e hoala HDL (ka maikai) naʻokoko, a hoʻololi i ka “ino” naʻokoko mai ka mea uuku, anuanu LDL (loa ino) i ka nui LDL i mea benign (38, 39, 40, 41).

Ka mea mea i paʻa kūhohonu loa momona, aole ia e i ka naau maʻi. Kēia mea wale i nā kaʻao mea i ole, ua maopopo (42, 43, 44).

Low-carbʻai maoli alakai i hou kaumaha poho a me ka hou hou ma ka kamepiula kumumea like i ka haʻahaʻa-momonaʻai (45, 46).

  • Kino momona: A haʻahaʻa-carbʻai, ai a piha, IeAUPIIe, IAa IO kumu oi momona poino ma mua o ka haʻahaʻa-momonaʻai i ka calorie kapu (47, 48, 49).
  • Koko kōpaʻa: One o nāʻano o mimikō a me ka metabolic maʻi pale mea he kiʻekiʻe koko kōpaʻa, i mea loa nā palapala ma ka lōʻihi makahiki. Low-carbʻai haʻahaʻa koko kōpaʻa (50, 51, 52, 53, 54).
  • Ke koko,: Inā ke koko, mea kiʻekiʻe, ka mea mālama i ke iho ilalo i ka haʻahaʻa-carbʻai (55, 56, 57).
  • High triglycerides: O nā mea momona, e kūhōhō a puni i loko o ke koko a me ka mea i ikaika kamepiula ololi no ka mea’ōnaehana mānowai koko maʻi. Low-carbʻai haʻahaʻa triglycerides nui aku ma mua oʻai haʻahaʻa-momona (58, 59, 60).
  • HDL (ka maikai) naʻokoko: ano laulā, e olelo ana, he nui o ka “maikai” naʻokoko ‘o ia hoʻi’ oe i ka haʻahaʻa pilikia o ka mea’ōnaehana mānowai koko maʻi. Low-carbʻai ho’āla HDL naʻokoko he nui aku ma mua oʻai haʻahaʻa-momona (61, 62).
  • sdLDL (ka ino) naʻokoko: Low-carbʻai hoʻi i LDL naʻokoko e hoʻololi i ka meaʻuʻuku, anuanu LDL (hewa) i ka nui LDL, i mea benign (63, 64).
  • Mahea ka hiki pono: ikeia Low-carbʻai e e aho e pili ana i mua o haʻahaʻa-momonaʻai, paha no ka mea, mea,ʻaʻole e pono ke helu calories, a e pololi, i mea arguably kaʻinoʻaoʻao kanawai o eaioiuo (65, 37).
    Nā māmala’ōlelo e hōʻike ana ma luna i ua hōʻike e eʻoiaʻiʻo i loko o kekahi lāʻau ‘randomized hookolokolo – akeakamai haʻawina i mea i ka hae gula o ka noiʻi.

Common Low-Carb Man ‘ole i loko o E Hoʻi Ke Aloha

I ka wā i auou caiaiai me ka kumuʻiʻo a me ka momona carbs i loko o kaʻai, kekahi mau mea pono, e hiki mai no ke kino a hiki i ka maiau hoʻohana momona like wahie.

Aia E e nui loli ma hormones a me ke kino pono e ramp i? Iecaianoaaiiuo o nā’ūhū, e hoʻomaka e aa ana e kuhikuhi momona kahi o carbs. Kēia hiki mau ai i kekahi mau lā, a piha ka hoʻololiʻana i lawe pule.

Commonʻaoʻao ‘ole i loko o ka mua mau lā nā:

  • Headache
  • e manao ana Lightheaded
  • Tiredness
  • Irritability
  • Constipation

ʻaoʻao ‘ole i IeAUPIIe, IAa IO mehana a me ka mea e hopohopo ai. Kou kino i ke ahi ka hapanui carbs no ka makahiki, ka mea, i manawa e ke hakuloli i hoʻohana momona like me ka iniiaiie wahie kumu.

Keia ua kapaia ka “haʻahaʻa carb maʻi palū” a e ia ma loko o 3-4 lā.

Ma ka haʻahaʻa-carbʻai, ia mea nui, eʻai ana ka momona. Kaikea o ka mea hou kumu o ka wahie no kou kino. Inā eʻai haʻahaʻa-carb a me ka haʻahaʻa-momona, a laila, e huli ana i ka naʻau hewa, a haʻalele i ka pau mea.

Kekahi mea nui e e makaala o ka mea i insulina hana nā puʻupaʻa paʻa ma i ka paʻakai. I ka wa e ai ai emi carbs, nā puʻupaʻa kala paʻakai. ‘O kēia kekahi o nā kumu kanaka o lakou i lilo ai nui bloat a me ka wai kaumaha i loko o ka mua mau lā.

E counteract keia lilo o ka paʻakaiʻoe ke hoʻohui aʻe i ka paʻakai i kāuʻai, a inu i kekahi kiaha o ke kai i kēlā lā. A bouillon kupa mea hoʻoheheʻe i loko o ke kiaha o ka wela o ka wai he 2 nā huna o ka paʻakai.

He nui kanaka i aku nei au ka mea, haha maikaʻi ma mua loa ma luna o ka haʻahaʻa-carbʻai, i ka wa a ka loiloi mua ka hoʻololiʻana wā mea ma luna o.

Inā ‘oe e ole haha aku i ka maikai, ho onui i oi momona a me ka paʻakai e lawe malama no ia.

Aʻai Plan E hiki anei Mālama i kou Life
kēia mea he hāpanaʻai papahana no kekahi hebedoma e pau ai emi o 50 nā huna o carbs no ka lā.

Day 1 – Monday:

  • Breakfast: Omelet me nā lau, palai i ka waiūpaʻa a me kaʻaila niu a.
  • Awakea: ka mauʻu-hanaiia yogurt me blueberries a me ka piha ana o’alemona.
  • Ahaaina: Cheeseburger (ʻaʻohe bun), hoʻoikaika akula ia me ka lau a me ka salsa meaʻai kākele.

Day 2 – ka Poalua:

  • Breakfast: puaʻa a me ka hua.
  • Awakea: Leftover burgers a me veggies, mai ka po mua.
  • Ahaaina: hoolapalapaia Salemona me ka bata a me kaʻai iā.

Day 3 – Wednesday:

  • Breakfast: hua a me ka lau, palai i ka waiūpaʻa a me kaʻaila niu a.
  • Awakea: Shrimp Appetizers me kekahi aila oliva.
  • Ahaaina: Grill moa a me kaʻai.

Day 4 – Thursday:

  • Breakfast: Omelet me nā lau, palai i ka waiūpaʻa a me kaʻaila niu a.
  • Awakea: Smoothie me ka niu ka waiū, hua,’alemona a me kumuʻiʻo ka pauka.
  • Ahaaina: Steak a me veggies.

Day 5 – Friday:

  • Breakfast: puaʻa, a he hua paha.
  • Awakea: moa Appetizers me kekahi aila oliva.
  • Ahaaina:ʻiʻo puaʻa e kua me kaʻai.

Day 6 – Aloha Hawaii:

  • Breakfast: Omelet me nā veggies.
  • Awakea: ka mauʻu-i kūpaluʻia yogurt me ka hua, ka niu flakes a me ka piha ana o walnuts.
  • Ahaaina: Meatballs me kaʻai.

Day 7 – Sunday:

  • Breakfast: puaʻa, a he hua paha.
  • Awakea: Smoothie me ka niu ka waiū, he wahi o kaumaha holika, kokoleka-flavored kumuʻiʻo ka pauka a me ka hua.
  • Ahaaina: Grill moa eheu me kekahi mau maka spinach ma kaʻaoʻao.

Hana i kou pono e komo i kekahiʻano o nā lau i loko o kāuʻai. Inā ‘oe makemake e noho ma lalo 50g o carbs no ka lā lailaʻoe ke paa i kekahi’āpana o ka hua a me kekahi hua i kela lā.

Ke aloha a me ka mauu-hanai aku ai i kahi momona a, akā, wale nō, inā e hiki wawe ka hoʻolimalima iā lākou. Pono e ho’āʻo pono e mau koho i ka mea uuku hoʻokō ‘koho i loko o kou kumukuai huahelu.

He aha About meaʻai māmā?

ʻAʻohe scientific hoike ia oe eʻai hou ma mua o 3ʻai no ka lā. Inā ‘oe e kiʻi pōloli ma waena oʻai,ʻaneʻi nō he mau manaʻo no ka meaʻai māmā i mea ola, hoopuni lawe a lakou e hoao ei maikai.

  • Full-momona yogurt
  • A’āpana o ka hua
  • Baby carrots
  • Hard-hoolapalapaia hua
  • A piha o nā kukui
  • Leftovers
  • Kekahi me ka waiū a me ka ai