Ke ʻimi nei ʻoe i kahi ala e hōʻemi koke ai i ke kaumaha? A laila ua lohe paha ʻoe e pili ana i kēia ʻano hana i kapa ʻia ʻo "Military Diet" ma nā pāpili kaiapili a i ʻole mai kahi hoaaloha. Ke ʻōlelo nei ia hiki iā ʻoe ke hōʻemi i 10 paona (ma kahi o 4.5 kg) i loko o kahi manawa pōkole, e like me hoʻokahi pule. He mea hoihoi loa kēia. Akā, pehea ka maikaʻi o ia mau hopena wikiwiki no ko mākou kino? I kēia lā, e kamaʻilio kākou e pili ana i ka ʻoiaʻiʻo e pili ana i kēia ʻai koa.
He aha kēia ʻAi Koa?
ʻO ka mea mua, ʻoiai ua kapa ʻia kēia ʻo ka ʻai "koa", ʻaʻohe ona pili i ka pūʻali koa a i ʻole ka ʻai koa. He hana kūʻai aku wale nō ia.
I ka ʻōlelo maʻalahi, he papaʻai pōkole pōkole kēia, i kāohi ʻia me ka calorie. ʻO ke ʻano hana, ʻo ia ka hoʻokaʻawale ʻana i nā lā 7 o ka pule i ʻelua ʻāpana:
- "I" Nā Lā (Lā 3): I loko o kēia mau lā ʻekolu, ua hoʻoponopono paʻa ʻia nā ʻano a me ka nui o ka meaʻai hiki iā ʻoe ke ʻai. He haʻahaʻa loa kāu ʻai ʻana i nā calorie i kēlā me kēia lā, ma waena o 1,100 a me 1,400.
- Nā lā "hoʻomaha" (4 lā): Hāʻawi ʻia ʻoe i kekahi kūʻokoʻa no nā lā ʻehā e hiki mai ana. Eia nō naʻe, ʻoiai i kēlā mau lā, ua ʻōlelo ʻia ʻoe ʻaʻole e ʻai ma mua o 1,500 calories i kēlā me kēia lā.
E noʻonoʻo he pono i kahi pākeke maʻamau ma kahi o 1,600-3,000 calories i kēlā me kēia lā (ma muli o ka makahiki a me ka pae hana). No laila hiki iā ʻoe ke noʻonoʻo i ka liʻiliʻi o ka ikehu i loaʻa i kou kino ma kēia ʻai. ʻO ka noho ʻana ma ia ʻano ʻai haʻahaʻa calorie no kahi manawa lōʻihi ʻaʻole ia he mea maikaʻi no kou kino.
Pehea ke ʻano o ka papaʻai ma kēia papaʻai?
ʻO ka pilikia nui me kēia papaʻai, ʻo ia ke ʻano paʻa. ʻAʻohe ou kūʻokoʻa e koho i kāu mea e makemake ai e ʻai. Ua hoʻoholo mua lākou i kāu mea e makemake ai e ʻai no ka ʻaina kakahiaka, ka ʻaina awakea, a me ka ʻaina ahiahi, a me ka nui o kāu makemake e ʻai. ʻAʻohe meaʻai māmā kaʻawale e ʻai ma waena.
ʻOiai ke ʻano olakino kekahi o nā meaʻai ma kēia papaʻai (e like me nā hua manu, broccoli), ʻaʻole maikaʻi loa kekahi (e like me nā hot dogs, saltine crackers).
Eia ka papa inoa o nā meaʻai a lākou e hāʻawi nei:
- Kofe a kī paha (me ke kō ʻole a waiū ʻole)
- ʻAlapalapala
- Maiʻa, ʻāpala
- Berena palaoa holoʻokoʻa
- Pīnati pata
- Nā hua manu
- Iʻa tuna (i loko o ka pahu)
- Nā ʻīlio wela
- Kīhi Cheddar
- ʻAikalima vanilla
ʻAe, e nānā kākou i ke ʻano o ka pāʻina maʻamau ma kēia papaʻai.
| ʻAi | Papa inoa o nā meaʻai i kuhikuhi ʻia |
|---|---|
| Eia kekahi laʻana, ka ʻaina kakahiaka o hoʻokahi lā |
|
| Eia kekahi laʻana, ka ʻaina ahiahi o hoʻokahi lā |
Nā pani ʻē
ʻAe kēia ʻai i ka poʻe me kekahi mau maʻi ʻaʻai e hoʻohana i nā pani. Akā he mea ʻē loa kēlā mau pani. No ka laʻana, ʻōlelo lākou inā ʻaʻole hiki iā ʻoe ke ʻai i ka grapefruit, hiki iā ʻoe ke inu i ka 1/2 teaspoon o ka baking soda i loko o ke aniani wai. ʻO ke kumu, ua like ka hopena o ka baking soda i ka pH o ke kino me ka grapefruit. Pono kākou e noʻonoʻo hou i nā mea e like me kēia ʻaʻohe kumu ʻepekema.
He aha nā pōmaikaʻi maoli a me nā pōʻino o kēia ʻano hana?
Loaʻa i kēlā me kēia papaʻai kona mau pono a me nā pōʻino. ʻAʻole kēia he ʻokoʻa.
ʻOiaʻiʻo, e ʻike paha ʻoe i ka emi ʻana o ke kaumaha i ka wā pōkole. Akā, ʻo ka nīnau, ʻo ka momona wale nō anei ma kou kino e nalowale ana?
| Nā Pōmaikaʻi | Nā mea ʻino |
|---|---|
| Nā hopena wikiwiki: Ma muli o ka haʻahaʻa loa o ka calorie i lawe ʻia, hiki ke emi ke kaumaha i loko o kahi manawa pōkole. ʻO kēia ka emi pinepine ʻana o ke kaumaha wai a me ka nui o nā ʻiʻo. | Nā hemahema meaʻai: ʻAʻole hāʻawi kēia hoʻolālā meaʻai i ke kino me nā huaora, nā minelala, a me ka fiber koʻikoʻi. |
| Maʻalahi: ʻAʻohe pono e kuke i kekahi mea hoʻonaninani. Aia nā meaʻai maʻalahi e hiki ke kūʻai ʻia mai ka hale kūʻai. | Paʻakikī ke mālama: ʻAʻole hiki iā ʻoe ke hana i kahi papaʻai me nā lula paʻa no ka manawa lōʻihi. Luhi loa ʻoe a pōloli hoʻi. |
| ʻAʻohe meaʻai pipiʻi ma kēia papa inoa. | Ka nalowale ʻana o nā ʻiʻo: I nā papaʻai e like me kēia, nalowale ke kino i ka nui o nā ʻiʻo ma mua o ka puhi ʻana i ka momona. |
| Ke hoʻolohi nei i kāu wikiwiki metabolic: Manaʻo kou kino ua pau ka meaʻai. No laila, no ka mālama ʻana i ka ikehu, hoʻolohi ia i kāu wikiwiki metabolic. ʻO ke ʻano kēia e puhi ʻoe i ka ikehu liʻiliʻi ʻoiai ʻoe e noho mālie ana. | |
| Piʻi Hou ʻana o ke Kaumaha: Ke hoʻomaka ʻoe e ʻai maʻamau ma hope o ka hoʻōki ʻana i ka ʻai, hiki ke piʻi koke kou kaumaha ma mua o ka wā ma mua ma muli o ka emi ʻana o kou metabolism. | |
| Nā ʻano ʻai maikaʻi ʻole: Hiki i kēia ke alakaʻi i nā manaʻo maikaʻi ʻole e pili ana i ka meaʻai, ka hiki ʻole ke kaohi i kāu ʻai ʻana, a me ka hoʻowalewale ʻana e ʻai nui. |
Mai ka manaʻo o ke kauka, he mea weliweli maoli anei kēia?
Hoʻopailua loa nā meaʻai a me nā kauka i nā meaʻai fad e like me kēia no kekahi mau kumu.
ʻO ka mea mua, ʻo ia ke ʻano o ke kaumaha āu e lilo ai . ʻOiai paha e kōkua kēia ʻai iā ʻoe e lilo koke i ke kaumaha, e lilo wale nō ia i mea e lilo ai ʻoe i ka ʻiʻo waiwai nui a me ke kaumaha wai. ʻAʻole ka momona āu e makemake maoli ai e lilo. He mea nui ka ʻiʻo no ka ikehu a me ka metabolism o ko mākou kino. Hoʻemi maoli ka ʻiʻo i ke kaumaha i ko mākou ʻelemakule ʻana. Ua kapa ʻia kēia he "Sarcopenia". Hiki ke hoʻolalelale ʻia kēia kaʻina hana e kahi ʻai e like me kēia.
ʻO ka lua o ka manaʻo, ʻo ia nā pilikia olakino . ʻAʻole maikaʻi nā meaʻai i hana ʻia e like me nā ʻīlio wela a me nā kuki i loko o kēia papaʻai no nā maʻi e like me ka maʻi puʻuwai. ʻAʻole kūpono loa kēia ʻano papaʻai no kekahi kanaka me nā maʻi e like me ka maʻi diabetes.
ʻO ke ala maikaʻi loa a palekana hoʻi e puhi ai i ka momona, ʻo ia ka hoʻemi mālie a me ka paʻa ʻana i ke kaumaha, ma kahi o 1-2 paona (0.5-1 kg) i kēlā me kēia pule.
ʻO ka mea hope loa, ʻaʻole kēia meaʻai e aʻo iā ʻoe i kekahi mea. ʻAʻole ia e aʻo iā ʻoe pehea e ʻai ai i ke olakino a hoʻololi paha i kou nohona. He mea hoʻomaha wale nō ia no ka manawa pōkole.
No laila pehea ʻoe e lilo ai i ke kaumaha ma ke ʻano kūpono?
ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke hoʻōki i ka hahai ʻana i nā hoʻoponopono wikiwiki a hoʻokō i kahi nohona olakino e hiki ke mālama ʻia i ka wā lōʻihi.
1. E ʻai i ka ʻai kaulike: E ʻai i ka ʻai e komo pū ana me nā mea kanu, nā huaʻai, nā palaoa piha, nā protein lean (iʻa, moa, lentil), a me nā momona olakino (avocado, nati).
2. Inu i ka wai lawa: E inu i ka wai nui i ka lā a pau. E pale i nā mea inu kō.
3. E hoʻoikaika kino mau: E hana i kahi hoʻoikaika kino āu e makemake ai, e like me ka hele wāwae a i ʻole ke kaʻa paikikala, no ka liʻiliʻi he 30 mau minuke i ka lā.
4. E kūkākūkā me kāu kauka: ʻO kēia ka mea nui loa. Ma mua o ka hoʻomaka ʻana i kekahi hoʻolālā hōʻemi kaumaha, e kūkākūkā me kāu kauka ʻohana . E wehewehe ʻo ia iā ʻoe i ke ʻano palekana a kūpono hoʻi no kou kino a me ke kūlana olakino.
Leka Lawe-Home
- He papaʻai pōkole, paʻa, a haʻahaʻa loa ka calorie ka ʻAi Koa. ʻAʻohe ona pili i ka pūʻali koa.
- ʻOiai ʻo ka ʻai ʻana e like me kēia e hiki ai ke alakaʻi i ka pohō kaumaha wikiwiki, ʻo ke kaumaha āu e lilo ai he waiwai nui ia no nā ʻiʻo a me ka wai, ʻaʻole ka momona.
- Hiki i kēia ke alakaʻi i nā hopena maikaʻi ʻole e like me ka nele i nā meaʻai, ka emi ʻana o ka metabolic rate, a me ka hoʻi hou ʻana o ke kaumaha ma hope o ka hoʻōki ʻana i ka ʻai.
- Ma muli o ka loaʻa ʻana o nā meaʻai i hana ʻia i loko, ʻaʻole kūpono ia no ka poʻe me nā maʻi e like me ka maʻi diabetes a i ʻole ka maʻi puʻuwai.
- Ma kahi o nā hoʻoponopono wikiwiki, ʻoi aku ka olakino o ka hahai ʻana i kahi papaʻai kaulike, hoʻoikaika kino, a me kahi hoʻolālā lōʻihi i hana ʻia e like me ka ʻōlelo aʻo a kāu kauka.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo