Ke noʻonoʻo ʻoe e pili ana i ka hoʻemi ʻana i ke kaumaha, lohe paha ʻoe e pili ana i nā hoʻolālā ʻai like ʻole, ʻeā? I waena o lākou, ʻo kahi mea a ka poʻe he nui e kamaʻilio nei, ʻoiai he mea kahiko iki ia, ʻo ia ka ʻai ʻo Atkins. Wahi a kekahi e kōkua kēia iā ʻoe e hoʻemi koke i ke kaumaha. Wahi a kekahi ʻaʻole maikaʻi ia no ke kino. No laila, he aha maoli ka ʻai ʻo Atkins? E kamaʻilio kākou e pili ana i kēia lā ma ke ʻano maʻalahi hiki iā ʻoe ke hoʻomaopopo.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
He aha maoli ka ʻAi ʻAtkins?
I ka ʻōlelo maʻalahi, ʻo Atkins kahi papaʻai e kāohi ana i nā meaʻai waiwai i ka carbohydrate a hoʻonui i ka protein a me nā momona olakino. ʻAʻole pono ʻoe e helu i nā calorie ma kēia papaʻai, akā pono ʻoe e makaʻala i kāu lawe ʻana i ka carbohydrate.
ʻŌlelo kēia papaʻai e pili ana i kahi mea i kapa ʻia ʻo "Net Carbs." ʻO ia hoʻi, ka nui o ka fiber āu e loaʻa ai mai ka huina o nā kalapona i loko o kahi meaʻai āu e ʻai ai. Ma kēia papaʻai, ua hoʻomalu ʻia kāu papaʻai i kēlā me kēia lā e kēia helu kalapona net.
ʻElua mau ʻano nui o ka papaʻai Atkins.
1. Atkins 20: ʻO kēia ke ʻano hana mua a ʻoi loa ke ʻano paʻa. Ua kaupalena ʻia nā kalapona ʻupena i 20 grams i kēlā me kēia lā.
2. Atkins 40: He ʻai hou kēia a ʻoi aku ka hoʻomaha. Hiki iā ʻoe ke ʻai a hiki i 40 grams o nā kalapona ʻupena i kēlā me kēia lā.
Ma kēia ʻatikala, e kamaʻilio nui mākou e pili ana i ke ʻano hana ʻo Atkins 20, kahi a ka poʻe he nui e hahai ai.
| Nā mea e ʻai hou aku ai | Nā mea e hoʻōki ai a kaupalena paha i ka nui |
|---|---|
| Nā meaʻai waiwai i ka protein (ʻiʻo, iʻa, hua manu) | Ke kō keʻokeʻo, nā mea inu ʻono |
| Nā mea kanu haʻahaʻa-carb (spinach, kāpeti, kukama) | Berena keʻokeʻo, laiki keʻokeʻo |
| Nā momona olakino (ʻaila ʻoliva, ʻavokado, nati) | Pasta a me nā noodles i hana ʻia mai ka palaoa keʻokeʻo |
| Kīhi, pata (me nā palena) | Nā mea kanu starchy e like me ka ʻuala a me ka ʻuala |
Pehea e hana ai kēia ʻano hana? (ʻO ka ʻaoʻao ʻepekema)
He mea maʻalahi loa kēia e hoʻomaopopo. E noʻonoʻo i kou kino e like me ke kaʻa. ʻO ka maʻamau, holo kēia kaʻa ma kahi wahie i kapa ʻia ʻo glucose . Hana ʻia kēia glucose mai nā kalapona a mākou e ʻai ai (e like me ka berena, ka laiki, a me ke kō). Ke ʻai nui mākou i nā kalapona, mālama ʻia ke kalapona keu i loko o ke kino ma ke ʻano he momona.
ʻO ka manaʻo nui o ka ʻai ʻo Atkins, ʻo ia ke hoʻōki i ka hāʻawi ʻana i ka glucose i wahie no ke kino a koi i ke kino e puhi i ka momona i mālama ʻia no ka ikehu.
Ke hōʻemi nui mākou i kā mākou ʻai ʻana i ka carbohydrate, nalowale ko mākou kino i ka glucose ma ke ʻano he wahie. A laila e ʻimi ko mākou kino i kahi wahie ʻē aʻe. ʻO ia ka momona i mālama ʻia i loko o ko mākou kino. ʻO kēia kaʻina hana, kahi e hoʻomaka ai ke kino e puhi i ka momona no ka ikehu, ua kapa ʻia ʻo Ketosis . Ke hoʻomaka ka momona e puhi ʻia ma kēia ʻano, hoʻomaka kou kaumaha e emi.
Eia kekahi, ʻo ka ʻai ʻana i ka meaʻai waiwai i ka protein e hōʻemi ana i ka pōloli a kōkua iā ʻoe e māʻona no ka manawa lōʻihi, kahi e kōkua ai i ka kaohi ʻana i ka ʻai pinepine ʻana.
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →Nā Pae ʻEhā o ka ʻAi ʻAtkins
ʻAʻole ka ʻai ʻo Atkins kahi mea āu e hana ai i ka manawa hoʻokahi. Loaʻa iā ia he ʻehā mau pae. Hoʻololi ka nui o nā kalapona net hiki iā ʻoe ke ʻai i kēlā me kēia pae.
| Pae | Kumu a me ka wehewehe ʻana | Palena ʻupena ʻupena i kēlā me kēia lā |
|---|---|---|
| 1. Kahua mua (Induction) | ʻO kēia ke kahua koʻikoʻi loa. Hoʻopau loa ʻia nā huaʻai, nā berena, nā palaoa, nā mea kanu starchy, a me ka waiʻona. Puhi wikiwiki ke kino i ka momona a hoʻomaka koke e lilo ke kaumaha. | 20 grams |
| 2. Kahua kaulike | Noho ʻoe i kēia pae a hiki i kou mamao ma kahi o 10 paona mai kou kaumaha i manaʻo ʻia. Hoʻohui mālie ʻoe i nā kalapona olakino e like me nā huaʻai, nā nati, a me ka yogurt. | 25 - 50 grams |
| 3. Pae Hoʻonui ʻana) | Hoʻohui ʻia nā huaʻai hou aʻe, nā mea kanu starchy, a me nā palaoa piha i ka papaʻai. Pono ʻoe e noho i kēia pae no hoʻokahi mahina ma hope o ka hiki ʻana i kāu kaumaha i makemake ʻia. | 50 - 80 grams |
| 4. Mālama Ola Loa | Ke hiki ʻoe i kou kaumaha i makemake ʻia, hiki iā ʻoe ke mālama i kēia papaʻai haʻahaʻa-carb no ke koena o kou ola. I kēia manawa, loaʻa iā ʻoe kahi manaʻo maikaʻi o ka nui o nā carbohydrates āu e pono ai e kaohi i kou kaumaha. | 80 - 100 grams |
He pono maoli anei kēia? A he palekana anei?
I ka wā pōkole, ʻae. Ua hōʻike ʻia nā haʻawina e hiki i ka poʻe e hahai ana i ka papaʻai haʻahaʻa-carb e like me Atkins ke hōʻemi i ke kaumaha. Ua hōʻike ʻia kekahi mau haʻawina e hiki i ka poʻe ke hōʻemi i ka awelika o 10 paona (ma kahi o 4.5 kg) i hoʻokahi makahiki. Hōʻike pū lākou i nā hoʻomaikaʻi ʻana i nā mea e like me ke koko a me nā pae triglyceride.
Akā aia nā mea e noʻonoʻo ai (Nā Pōpilikia a me nā Hopohopo)
Ma waho aʻe o nā pono o kēia ʻai ʻana, aia kekahi mau hemahema a me nā pilikia e pono ai mākou e makaʻala.
- Palekana lōʻihi: ʻAʻole lawa ka noiʻi ʻana e pili ana i nā hopena lōʻihi o kēia ʻai, no laila he nīnau nui e pili ana i ka palekana o ka hahai ʻana no nā makahiki.
- Momona Kūpaʻa: ʻO ka ʻai ʻana i ka nui o ka momona kūpaʻa, e like me ka ʻiʻo a me ka pata, hiki ke hoʻonui i ka ʻai ʻana o kou kino i ka momona kūpaʻa. Manaʻo kekahi poʻe loea e hoʻonui paha kēia i kou pilikia o ka maʻi puʻuwai a me ke kanesa i ka wā lōʻihi.
- Nā hopena ma nā puʻupaʻa: He mea nui loa kēia. Hiki i ka ʻai ʻana i ka meaʻai kiʻekiʻe-protein ke lilo i mea ʻino loa i ka poʻe i loaʻa mua nā maʻi e pili ana i ka puʻupaʻa.No laila, pono i ka poʻe me ka maʻi puʻupaʻa ke ʻimi i ke kōkua lapaʻau ma mua o ka hoʻomaka ʻana i kahi papaʻai e like me kēia.
- Nā hemahema o ka meaʻai: ʻO ka kaupalena ʻana i nā huaʻai a me kekahi mau mea kanu hiki ke alakaʻi i ka nele i nā meaʻai koʻikoʻi e like me ka wikamina C a me ka potassium. No laila, ua ʻōlelo ʻia ka poʻe ma kēia ʻai e lawe i nā mea hoʻohui wikamina a me nā minelala.
- Nā ʻōlelo paipai mai nā hui olakino nui: ʻO nā hui olakino nui a puni ka honua, e like me ka American Heart Association, ke paipai nei i ka ʻai ʻana i nā meaʻai kiʻekiʻe i nā palaoa piha, nā huaʻai, a me nā mea kanu, a haʻahaʻa i ka momona momona. ʻO ka ʻai ʻana o Atkins ka mea ʻē loa.
No laila, inā ʻoe e noʻonoʻo ana e hoʻomaka i ka papaʻai Atkins, ʻoiai inā he mau pilikia olakino ʻē aʻe kāu e like me ke koko kiʻekiʻe, ka maʻi diabetes, a i ʻole ka maʻi puʻupaʻa, e kamaʻilio mua me kāu kauka. E nānā ʻo ia i kou olakino a e aʻo iā ʻoe inā kūpono kēia ʻano papaʻai iā ʻoe.
Leka Lawe-Home
- ʻO ka ʻai ʻo Atkins kahi ʻai haʻahaʻa-kalapona, kiʻekiʻe-protein, a me ka momona.
- Hoʻokomo kēia i ke kino i loko o ke kūlana ketosis a kōkua iā ʻoe e lilo i ke kaumaha ma ka puhi ʻana i ka momona.
- ʻOiai paha e kōkua ana i ka pohō kaumaha a hoʻomaikaʻi i kekahi mau ʻōuli olakino i ka wā pōkole, ua kaupalena ʻia ka ʻikepili e pili ana i ka palekana i ka wā lōʻihi.
- Hiki i kēia ke lilo i mea ʻino i ka poʻe me ka maʻi puʻupaʻa, a aia kekahi pilikia o kekahi mau hemahema meaʻai.
- ʻO ka mea nui loa: E kūkākūkā mau me kāu kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai koʻikoʻi e like me kēia.
No comments yet. Be the first to share your question or experience below.