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.
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.
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 (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.
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