Ke noʻonoʻo nei mākou e pili ana i ka hoʻemi ʻana i ke kaumaha, lohe mākou e pili ana i nā ʻano papaʻai like ʻole. ʻŌlelo kekahi poʻe ʻaʻole e ʻai i ka ʻaila, ʻōlelo kekahi ʻaʻole e ʻai i ka pō. I kēia manawa, ʻo kahi mea a ka poʻe he nui e kamaʻilio nei, a he nui ka poʻe e pilikia nei, ʻo ia ka "Low-Carb Diet". ʻO ia hoʻi ka papaʻai haʻahaʻa i nā carbohydrates. No laila he aha ke ʻano maoli o kēia? Kōkua maoli anei kēia iā ʻoe e hoʻemi i ke kaumaha? He maikaʻi anei kēia no ko mākou olakino? I kēia lā, e kamaʻilio kākou e pili ana i kēia me ka pololei a me ka maʻalahi.
No laila he aha kēia ʻAi Low-Carb?
I ka ʻōlelo maʻalahi, ʻo ka ʻai haʻahaʻa-carb e pili ana i ka hōʻemi ʻana i nā meaʻai waiwai i ka carbohydrate mai kā mākou ʻai o kēlā me kēia lā a ma kahi o ka hoʻohui ʻana i ka protein a me nā momona olakino.
Ma kāna puke "Living Low-Carb," ua wehewehe maikaʻi ka mea kākau ʻo Fran McCullough i kēia manaʻo. Ua ʻōlelo ʻo ia ua huli ʻo ia i kēia ʻano hana ma hope o nā makahiki o ka hoʻāʻo ʻana i nā mea āpau e hiki ai iā ia ke lilo i ke kaumaha. ʻAʻole ʻo ia wale nō, ua lohe paha ʻoe i ka ʻai ʻana o Atkins a me ka ʻai ʻana o Paleo. ʻO ke kumu nui o kēia mau mea a pau, ʻo ia ka palena ʻana i nā kalapona.
ʻO ke ala nui e loaʻa ai ka ikehu i ko kākou kino ma o ka puhi ʻana i nā kalapona. Ke hōʻemi kākou i kā kākou lawe ʻana i ka kalapona, ʻimi ke kino i kahi ala ʻē aʻe e loaʻa ai ka ikehu. A laila hoʻomaka ke kino e puhi i ka momona i mālama ʻia i loko o ke kino. ʻO ia ke kumu nui o ka pohō kaumaha.
He aha kā mākou e ʻai ai a he aha kā mākou e ʻai ʻole ai ma kēia papaʻai?
ʻAe, e nānā kākou i nā mea maʻamau e pono ai i kekahi e hoʻomaka ana i kēia ʻano ʻai ke hahai. He mea kēia e pono e hana ʻia me ka hoʻopaʻi iki.
| Kumumanaʻo e hahai ʻia | He wehewehe maʻalahi |
|---|---|
| Ka palena o ka carbohydrate | E mālama i kāu ʻai kalapona ma lalo o 30 grams i kēlā me kēia lā. Hiki ke hoʻemi hou ʻia kēia nui ma muli o ka nui o ke kaumaha āu e makemake ai e lilo. |
| Ke pale nei i nā "meaʻai keʻokeʻo" | ʻO ke ʻano kēia o ka laiki, ka berena, nā noodles, nā ʻuala, ke kō, a me nā mea i hana ʻia mai ka palaoa berena. He kiʻekiʻe kēia i nā carbohydrates. |
| Ka nui o ka ʻai ʻana i ka protein | E hoʻokomo i kahi mea kiʻekiʻe i ka protein i kēlā me kēia pāʻina. (E laʻa: ʻiʻo, iʻa, hua manu). Ma ka awelika, pono ʻoe ma kahi o 60-85 grams o ka protein i kēlā me kēia lā. |
| E inu i ka wai nui. | E inu ma ka liʻiliʻi he 8-12 mau kīʻaha wai i ka lā. He kōkua nui kēia i ka hoʻopau ʻana i nā mea ʻawahia i hōʻiliʻili ʻia i loko o ke kino. |
| Nā Meaʻai Holoʻokoʻa | E noho mamao aku mai nā meaʻai hana ʻia a me nā meaʻai i hoʻopili ʻia i ka hiki a ʻai i nā meaʻai kūlohelohe, maka a i ʻole nā meaʻai i kuke iki ʻia. |
| Nā Momona Ola Kino | Ma kahi o ka pata, ka margarine, a me ka tīhi, e koho i ka ʻaila ʻoliva, ka avocado, nā nati, a me nā hua e like me nā pīni a me nā cashews. |
ʻO ka mea nui loa, ke ʻai ʻoe i ka nui o ka protein , ʻaʻole ʻoe e pōloli. No laila, ke kāohi nei ʻoe i ka makemake e ʻai pinepine. He pōmaikaʻi nui kēia o kēia ʻai.
Pehea ka paʻakikī o ka hoʻomaka ʻana i kēia?
ʻO kaʻoiaʻiʻo, he mea kēia e pono ai ka hoʻoikaika iki. ʻAʻole maʻalahi ka hahai ʻana i ka ʻai haʻahaʻa-carb.
- Nā Palena: Inā ʻoe kekahi kanaka hiki ʻole ke ola me ka ʻole o kahi ʻāpana berena a i ʻole kahi laiki, paʻakikī loa paha kēia ʻano hana iā ʻoe. Hiki ke hoʻonāukiuki iki ʻia ka helu ʻana i ka nui o nā kalapona a me ka protein āu e ʻai ai i kēlā me kēia lā.
- Ke Koʻikoʻi o ka ʻŌlelo Aʻo Lapaʻau: ʻO kēia ka mea nui loa. Inā loaʻa iā ʻoe kekahi maʻi puʻupaʻa a nāwaliwali paha, hiki ke lilo ka hahai ʻana i kahi ʻai protein kiʻekiʻe e like me kēia i mea weliweli loa. No ka mea, pono nā puʻupaʻa e hāpai i kahi kaumaha nui e hoʻoheheʻe a wehe i ka protein keu mai ke kino. No laila, e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kahi mea e like me kēia.
- Hoʻomaʻamaʻa kino: ʻO ka hoʻomaʻamaʻa kino ʻana me kēia meaʻai e kōkua i ka hāʻawi ʻana i nā hopena maikaʻi loa.
Hiki i nā kānaka a pau ke hana i kēia papaʻai?
- No nā mea ʻai mea kanu/Vegans:Hiki i kēia ke lilo i mea paʻakikī iki no ka poʻe ʻai mea kanu, ʻoi aku hoʻi ka poʻe vegan, no ka mea, he nui nā mea kanu, nā huaʻai, a me nā palaoa i kiʻekiʻe i nā kalapona. No laila, hiki ke lilo i mea paʻakikī iki ka loaʻa ʻana o nā meaʻai mea kanu haʻahaʻa-kalapona e hiki ke hoʻokō i kāu mau pono protein.
- ʻAʻohe Gluten: ʻAʻole pono ke ʻano o ka haʻahaʻa-carb ʻaʻohe gluten. He protein ka Gluten i loaʻa i nā palaoa e like me ka palaoa. No laila, inā he maʻi gluten kou, pono ʻoe e heluhelu pono i nā lepili meaʻai.
Nā hopena ʻaoʻao a me nā mea e pono ai ʻoe e ʻike
E like me nā meaʻai āpau, hiki i kēia ke loaʻa kekahi mau hopena ʻaoʻao, ʻoiai i nā lā mua.
| Hopena ʻaoʻao | No ke aha lā ia e hana nei? |
|---|---|
| ʻEha poʻo | Hiki ke hana ia i nā wā mua o ke kino i ka wā e maʻa ai ke kino i ka puhi ʻana i ka momona ma kahi o nā kalapona. |
| Hanu ʻino | ʻO kēia no ka mea ua hana ʻia nā ketones ke puhi ke kino i ka momona no ka ikehu. Ua kapa ʻia kēia he kūlana i kapa ʻia ʻo "Ketosis". |
| Ka nāwaliwali o ke kino a me ka luhi | He mea maʻamau kēia i nā lā mua i ka wā e loli ai ke kumu ikehu nui o ke kino. |
| Ka paʻa ʻana o ka ʻōpū a i ʻole ka maʻi kahe | Hiki i nā loli koke i ka ʻai ke hoʻopilikia i ka ʻōnaehana hoʻoheheʻe. |
He aha kaʻu e ʻōlelo ai no kēia ma ke ʻano he kauka?
ʻAe, e nānā kākou i kēia mau mea a pau mai kahi kuanaʻike lapaʻau.
He kōkua maoli anei kēia iā ʻoe e hoʻemi i ke kaumaha?
ʻAe. Ua hōʻike ʻia nā haʻawina e hiki i nā meaʻai haʻahaʻa-carb a me ka momona haʻahaʻa ke kōkua iā ʻoe e hōʻemi i ke kaumaha. ʻO nā meaʻai waiwai i ka protein, ʻoi aku hoʻi, e kōkua iā ʻoe e ʻoluʻolu no ka manawa lōʻihi, hiki ke kōkua iā ʻoe e kāohi i kou makemake.
He mea maikaʻi anei kēia no ka poʻe me kekahi mau maʻi?
Pono ʻoe e makaʻala loa ma ʻaneʻi. Inā loaʻa iā ʻoe ke koko kiʻekiʻe a i ʻole ka maʻi diabetes , pono ʻoe e kūkākūkā me kāu kauka ma mua o ka hoʻomaka ʻana i kēia ʻano ʻai. He mea nui loa ia e nānā i ka hana o kou mau puʻupaʻa.
Eia kekahi, inā ʻoe e lawe ana i nā diuretics (nā pila wai) no ke koko kiʻekiʻe, hiki i ka ʻai kiʻekiʻe-protein ke hoʻonui i ke kūlana o kou kino o "Ketosis" a hoʻoulu i nā pilikia ʻē aʻe. ʻAʻole maikaʻi hoʻi ia no ka poʻe me ke ʻano i kapa ʻia ʻo gout.
Leka Lawe-Home
- Hiki i ka ʻai haʻahaʻa-carb ke kōkua iā ʻoe e hoʻemi i ke kaumaha, akā he mea kaupalena loa ia a pono ke aʻo ʻana.
- He ʻoi aku ka kūpono o kēia ma ke ʻano he hana hōʻemi kaumaha no ka manawa pōkole ma mua o kahi hopena lōʻihi.
- ʻO ka mea nui loa: Ma mua o ka hoʻomaka ʻana i kekahi papaʻai kūikawā e like me kēia, e kamaʻilio me kāu kauka no ka ʻōlelo aʻo, ʻoiai inā he mau maʻi ʻē aʻe kou.
- No ka hoʻemi ʻana i ke kaumaha a me ka mālama ʻana iā ia, ʻaʻole lawa ka ʻai wale nō. He mea nui nō hoʻi nā hoʻololi ʻē aʻe o ke ʻano o ka nohona (e laʻa me ka hoʻoikaika kino).
- ʻOiai ʻo ka maʻalahi o kēia ʻano hana he pono ia, hiki ke lilo i mea paʻakikī ke pili i ia mea inā ʻaʻole nā poʻe ʻē aʻe o kou ʻohana e hahai i kēia papaʻai.
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