Ua lohe paha ʻoe i nā ʻano meaʻai like ʻole e hōʻemi ai i ke kaumaha, ʻeā? ʻO kekahi o nā meaʻai i kamaʻilio nui ʻia ʻo ia ka ʻai ʻo Atkins. ʻO ka puaʻa a me nā hua manu no ka ʻaina kakahiaka, ka sālemona me ka tīhi kirīmi no ka ʻaina awakea, a me ka steak me ka pata no ka ʻaina ahiahi... E kahaha paha ʻoe inā hiki iā ʻoe ke hōʻemi i ke kaumaha ma ka ʻai ʻana i kahi meaʻai e like me kēia. Inā ʻoe kekahi e makemake i kēia ʻano meaʻai ma mua o ke kāloti, a laila kūpono paha kēia ʻai iā ʻoe. Eia nō naʻe, pono ʻoe e kaupalena i nā kalapona. E nānā kākou i kekahi o nā kikoʻī e pili ana i kēia ʻai.
He aha ka ʻAi ʻAtkins, i ka ʻōlelo maʻalahi?
He papa hana ʻai ka ʻAi ʻAtikala i hoʻomohala ʻia e ke kauka puʻuwai ʻo Robert Atkins. ʻO ka manaʻo nui, ʻo ia ka hōʻemi ʻana i nā kalapona a me ka hoʻonui ʻana i ka ʻai ʻana i ka momona a me ka protein.
I ka ʻōlelo maʻalahi, penei. Ua like ko kākou kino me ke kaʻa. ʻO ka maʻamau, hoʻohana ko kākou kino i nā kalapona a kākou e ʻai ai (e like me ka berena, ka laiki, ka ʻuala) ma ke ʻano he wahie nui no ka ikehu. Akā ke hōʻemi kākou i ka nui o nā kalapona a kākou e hāʻawi ai i ko kākou kino, pono ke kino e ʻimi i kahi wahie ʻē aʻe e hana i ka ikehu. A laila, puhi ke kino i ka momona i mālama ʻia i loko o ke kino a hana i ka ikehu. Kāhea mākou i kēia kaʻina hana he ketosis . ʻO ke kumu nui o ka ʻai Atkins, ʻo ia ka hoʻololi ʻana i ka metabolism o ke kino, puhi i ka momona i loko o ke kino, a hoʻemi i ke kaumaha.
He aha nā meaʻai hiki a ʻaʻole hiki ke ʻai ʻia ma kēia papaʻai?
Ma kēia ʻai ʻana, hiki iā ʻoe ke ʻai i ka nui o ka protein a me nā meaʻai momona. Akā, pono ʻoe e poina e pili ana i nā kalapona i kiʻekiʻe i ka starch a me ke kō. E loaʻa iā ʻoe kahi manaʻo maikaʻi e pili ana i kēia ma ka nānā ʻana i ka papa ma lalo.
| ✅ Nā mea e ʻai ai | ❌ Nā mea e pono e wehe ʻia |
|---|---|
| ʻIʻo | Berena a me nā huahana bakena |
| Manu | Nā ʻano pasta a me nā noodles |
| Iʻa a me nā meaʻai kai ʻē aʻe | Nā mea kanu starchy e like me ka ʻuala a me ka ʻuala |
| Nā hua manu | Nā ʻano ʻuala palai (ʻuala palai) |
| Pata a me nā ʻAila | Nā bisiketi, nā keke a me nā mea ʻono ʻē aʻe |
| Nā ʻano tīhi | Ke kō a me nā mea inu ʻono |
| Nā mea kanu ʻōmaʻomaʻo, haʻahaʻa-starch (kāpeti, letus) | Nā hua ʻono (i nā wā mua) |
I ka hoʻomaka ʻana, e loaʻa wale ana kāu mau kalapona mai nā mea kanu. Ke holomua nei ʻoe i ka papaʻai, e hiki mālie iā ʻoe ke hoʻohui i nā meaʻai ʻē aʻe, e like me nā nati, nā huaʻai, a ma hope nā palaoa piha.
Nā Pae ʻEhā o ka ʻAi ʻAtkins
ʻEhā mau pae nui o ka papaʻai Atkins maʻamau (Atkins 20).
- Pae 1 (Pae 1 - Hoʻokomo): ʻO kēia ka pae mua a paʻakikī loa . Maanei e hoʻōki ai kou kino i ka puhi ʻana i nā kalapona a hoʻomaka e puhi i ka momona (ketosis). E lilo koke kēia i kou kaumaha. I loko o kēia wā, hiki iā ʻoe ke ʻai i 20 grams o nā kalapona i kēlā me kēia lā, a mai nā mea kanu pū kekahi.
- Pae 2 - Ke Kaulike ʻana: Ma kēia pae, hoʻomaka mālie ʻoe e hoʻohui i nā meaʻai waiwai i ka carbohydrate (e like me nā nati a me nā huaʻai) i kāu papaʻai. ʻO ka pahuhopu ka loaʻa ʻana o ka nui o nā carbohydrates hiki iā ʻoe ke ʻai i kēlā me kēia lā me ka hoʻomau ʻana i ka emi ʻana o ke kaumaha.
- Pae 3 - Hoʻoponopono Maikaʻi: ʻO kēia pae ka wā e kokoke ana ʻoe i 10 paona mai kāu pahuhopu pohō kaumaha. Maanei ʻoe e aʻo ai pehea e mālama ai i ke kaumaha āu i nalowale ai ʻoiai e nalowale ana nā paona hope loa. I kēia manawa, hiki iā ʻoe ke hoʻohui i nā mea e like me nā huaʻai a me nā mea kanu starchy.
- Māhele 4 - Mālama Ola Loa: ʻO kēia ke kahua mālama ola holoʻokoʻa. Maanei ʻoe e aʻo ai i ka papaʻai āu e pono ai e mālama i ke kaumaha āu i nalowale ai a pale aku i kona hoʻi hou ʻana mai.
ʻOi aku ka mālie o ka hoʻolālā Atkins 40 i hoʻolauna hou ʻia. Hāʻawi ia i ke kūʻokoʻa hou aʻe i nā koho meaʻai, ʻoiai hiki iā ʻoe ke ʻai i 40 grams o nā kalapona i kēlā me kēia lā mai ka hoʻomaka ʻana.
Pehea maoli ʻoe e hana ai i kēia papaʻai?
Ka hoʻomākaukau ʻana i ka meaʻai a me ke kūʻai ʻana
ʻO ke ala maikaʻi loa e hoʻokō ai i kēia papaʻai, ʻo ia ka hoʻomākaukau ʻana i kāu mau meaʻai ponoʻī ma ka home. Inā kūʻai ʻoe i nā meaʻai i hoʻomākaukau ʻia mai ka hale kūʻai, pono ʻoe e heluhelu pono i ka lepili e ʻike i ka nui o ka carbohydrate a me ke kō i loko. I kekahi manawa, hiki i nā mea a mākou i noʻonoʻo ʻole ai, e like me nā ʻaʻahu salakeke a me nā sausage, ke loaʻa ke kō a me nā carbohydrate i hoʻohui ʻia.
Ke koʻikoʻi o ka hoʻoikaika kino
ʻOiai ʻaʻole koi ʻia ka hoʻoikaika kino no ka pohō kaumaha ma ka papaʻai Atkins, he mea nui ia no ke ola kino olakino. E hoʻāʻo e hana no 30 mau minuke i ka lā. Inā ʻaʻole ʻoe i hoʻoikaika kino ma mua a i ʻole he maʻi kou, he mea nui e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kahi papahana hoʻoikaika kino.
Hiki i ka poʻe ʻai mea kanu ke hana i kēia?
ʻAe, hiki i ka poʻe ʻai mea kanu a me ka poʻe vegan ke hoʻololi i kēia ʻai. Eia nō naʻe, pono lākou e hōʻalo i ka pae mua o Atkins 20, no ka mea, he mea kaupalena loa ia i ke ʻano o nā kalapona. Hiki iā lākou ke loaʻa kā lākou protein mai nā mea e like me:
- Nā hua manu a me ka tīhi (no ka poʻe ʻai mea kanu)
- Nā huahana soya (Soy)
- Nā Nati a me nā Hua
- Nā legumes e like me nā lentils a me nā chickpeas
- ʻO nā kīʻaha momona e like me คินาย (Quinoa)
He aha nā pōmaikaʻi a me nā pōʻino o ka papaʻai Atkins?
E like me nā mea āpau, loaʻa i kēia meaʻai nā ʻaoʻao maikaʻi a maikaʻi ʻole.
| 👍 Nā Pono | 👎 Nā Pōʻino a me nā Pōʻino |
|---|---|
| Nā hopena wikiwiki: E ʻike paha ʻoe i ka pohō kaumaha wikiwiki i loko o nā pule ʻelua mua. | Hoʻi hou ke kaumaha: E like me nā meaʻai āpau, aia ka manawa e hoʻi hou ai ke kaumaha ma hope o ka hoʻōki ʻana. |
| Ka mālama ʻana i nā kūlana olakino: Hiki i ka pohō kaumaha ke kōkua i ka mālama ʻana i nā kūlana e like me ka maʻi diabetes a me ke koko kiʻekiʻe. | Nā pilikia lōʻihi: Aia nā hōʻike e hiki i ka ʻai ʻana i ka nui o ka momona holoholona ke hoʻonui i ka pilikia o ka maʻi puʻuwai a me ke kanesa i ka wā lōʻihi. |
| He mea ʻono ka meaʻai: He waiwai ia i ka protein a me ka momona, no laila ʻaʻole ʻoe e pōloli. | Nā hopena ʻaoʻao: Ke hoʻemi koke ʻia nā kalapona, hiki i kekahi poʻe ke ʻike i nā hōʻailona e like me:
|
ʻO ka mea nui loa: He mea nui e kūkākūkā me kāu kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai paʻa e like me kēia, ʻoiai inā he maʻi kou e like me ka maʻi diabetes, ke koko kiʻekiʻe, ka maʻi puʻupaʻa, a i ʻole ka cholesterol kiʻekiʻe. Pono ke kauka e hoʻoholo inā kūpono kēia papaʻai iā ʻoe.
Ua hōʻike ʻia e ka noiʻi ʻana he ʻoi aku ka maikaʻi o nā hopena olakino o ka poʻe e koho ana i nā momona mea kanu (e like me ka ʻaila ʻoliva, avocado) a me nā protein mea kanu (e like me ka soy, lentils) ma mua o nā momona holoholona a me nā protein. No laila, inā ʻoe e ʻai ana i kēia meaʻai, pono e noʻonoʻo pū i kēlā.
Leka Lawe-Home
- ʻO ka ʻai ʻo Atkins kahi papa ʻai haʻahaʻa loa-carb, kiʻekiʻe-protein, a me ka momona e kōkua ai i ka puhi ʻana i ka momona o ke kino i mālama ʻia a me ka hoʻemi ʻana i ke kaumaha.
- ʻOiai paha e ʻike ʻoe i ka pohō kaumaha wikiwiki i nā pae mua, ʻo ka holomua lōʻihi e pono ai ke aʻo a me ke kūpaʻa. He mea nui e neʻe i nā pae aʻe o ka papaʻai.
- ʻO ke koho ʻana i nā momona a me nā protein "maikaʻi" mai nā mea kanu, e like me ka ʻaila ʻoliva, nā avocados, a me nā nati, ma mua o nā momona holoholona he mea maikaʻi ia no ke olakino o kou puʻuwai.
- Hiki ke loaʻa nā hopena ʻaoʻao e like me ka ʻeha poʻo, ka paʻa ʻana, a me ka luhi.
- ʻO ka mea nui loa: E kūkākūkā mau me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi papaʻai, ʻoiai inā he mau maʻi ʻē aʻe kou.
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