ʻAi ʻaʻohe Carbohidate - nā lula, nā ʻano, ka papa inoa o nā meaʻai a me nā menus

Manaʻo ʻia kahi papaʻai ʻaʻā ʻole i ka "ʻoluʻolu" a i ʻoluʻolu wale ʻia paha i nā papaʻai o kēia mau lā, ʻoiai ka hoʻopau loa ʻana o nā huaʻaleʻale mai ka papaʻai. Hoʻokumu ʻia ia no ka pohō kaumaha a maikaʻi maoli i ka hoʻopau ʻana i ka momona subcutaneile. He aha ka mea e ʻai ai a he aha ka mea e ʻai ʻole ai ma ka papa ʻaina ʻaʻā ʻole? Pehea e hele ai i waho o ka papaʻai i hoʻi ʻole nā ​​paona nalowale? E heluhelu e pili ana i kā mākou ʻatikala.

Na rula papaʻai maʻamau

Ua hoʻomohala kikoʻī ʻia kēia papahana no ka poʻe hoʻoikaika kino e komo ana i ka hoʻokūkū a me ka hoʻokūkū, akā, e like me nā ʻōnaehana hānai ʻē aʻe, ua hele i waho o ke kumu o nā haʻuki ʻoihana.

ʻO nā meaʻai protein a me kahi liʻiliʻi o nā momona momona ka mea nui o kēia papaʻai. ʻO ka palena o ka nui o nā huaʻalea, ʻoiai ka maximum, ʻaʻole i piha. Manaʻo ʻia e hoʻopau i ka 30-40 g o nā haʻalaki i kēlā me kēia lā no ka hana maʻamau o nā ʻōpū a me ka ʻōpū. ʻO ka hoʻopau ʻana iā lākou āpau e hoʻonui i ka makaʻu o ka constipation a me nā maʻi digestive ʻē aʻe.

ʻO ke kumu o ka papaʻai

Hoʻokumu ʻia kēia ʻano hana o ka meaʻai i ke kumu o ka puhi ʻana i ka momona subcutaneile e ke kino ponoʻī i nā kūlana o ka nele mau o ka ikehu mai nā huehue i hoʻopau ʻia i ka meaʻai.

Me ka hoʻohana ʻole ʻia o nā huaʻā, hiki i ka poʻe e lilo nei ke kaupaona ke ketosis - kahi ʻano e loaʻa ai ka ikehu o ke kino ma muli o ka haki o nā momona momona. Kuhi ʻia ʻo Ketosis i kahi ʻano physiological, ʻokoʻa i ka ketoacidosis, kahi pathology kahi e hoʻonui ai i ka nui o nā kino ketone i ke koko. ʻO ka papa lōʻihi o ketoacidosis ka mea weliweli i ke ola a me ke olakino. No kēia kumu, neʻe lākou i ketosis. Paipai ʻia kahi lakio palekana: 50% protein, 35-40% momona, a me 10-15% mau haʻuki.

ʻO ka pane a ke kino i ka hōʻole ʻana i nā haʻuki

I ka pule mua o ka papaʻai hou, ʻaʻohe hoʻololi i ʻike ʻia i ke kino. ʻOi aku ka liʻiliʻi o ke kaupaona ʻana a i ʻole hele pū kekahi. I ka pae mua, hoʻomaʻamaʻa ke kino i ka loaʻa ʻana o ka ikehu ʻaʻole mai ka meaʻai waiwai i nā kōpona, akā mai kāna mau momona momona.

Hiki i ka hōʻemi ʻana i nā haʻalala ke kumu i ka hiamoe a me ka nāwaliwali iki. Hiki i ka paʻa paʻa ke lilo i hopena o ke kino. Hoʻonui ka nui o nā meaʻai protein i kahi kānana ma ke akepaʻa a me nā puʻupaʻa. ʻO kekahi hopena maʻamau o ke kino i kēia papaʻai he koʻikoʻi koʻikoʻi a me ke kaumaha hoʻi ma muli o ka loaʻa ʻana o ka glucose i ka lolo.

ʻAʻole koi ke ahi momona i kēia papaʻai i ka hoʻomaʻamaʻa ikaika i kēlā me kēia lā.

Nā papaʻai papaʻai

ʻO ka hoʻololi mālie o ke kino i ka hoʻohana ʻana o ka ikehu mai nā ʻāpana momona i hoʻokaʻawale ʻia ma nā hanana 4.

1. Anuu mua. ʻO ka ʻai ʻana i nā haʻalako i ke kakahiaka wale nō. I kekahi mau hola ma hope o ka ʻaina kakahiaka, e pau ka lako o ka glucose mai nā ʻaina kakahiaka, a hoʻomaka ke kino e hoʻonele i kāna mau hale kūʻai glycogen ponoʻī.
2. Māhele ʻelua. Hoʻopau loa i ka glucose mai ka meaʻai. Hoʻohana ʻia ʻo Glycogen mai nā hunaola mākala a me ke akepaʻa no ka hana ʻana i ka ikehu. Ma hope o 2-3 mau lā, manaʻo ke kino i ka nele mau o ka huʻihuʻi a hoʻomaka i ka "ʻimi" no kahi koho no ka hana ikehu.
3. Loaʻa ke kolu o ka pae i 3-4 mau lā ma hope o ka hoʻomaka o ka papaʻai. ʻAneʻane ʻaʻohe glycogen i loko o nā hunaola o ke kino. Hoʻoulu ʻia ke ahi momona, akā hilinaʻi ke kino i nā protein e hāʻawi i ke kino me ka ikehu. I ka pule mua pono ʻoe e ʻai i nā protein i ʻoi aku i nā pule aʻe e uku no ka hoʻonui ʻia o ka protein.
4. Kahua ʻehā. Hoʻomaka ka Ketosis. Hoʻomaka ka haki ʻana o nā hunaola momona no ka hana ʻana i ka ikehu.

Nā ʻano papaʻai ʻaʻā ʻole o ka ʻaʻā

Hoʻomaʻamaʻa ʻia kekahi mau ʻano o kēia papahana meaʻai: mau, pōʻai a me ka mana. He kūlana ko kēlā me kēia o lākou.

Mana

He kūpono no nā ʻaleʻa ʻoihana wale nō. ʻO kāna kumu i loko o ka lawe ʻana o nā haʻalako ma mua o ka hoʻomaʻamaʻa ʻana, i mea e loaʻa ai ka ikaika no ka hana piha me ka hoʻoikaika kino. Hoʻopono wale ʻia kēia ala me kahi papahana hoʻomaʻamaʻa ikaika. Inā ʻole, ʻaʻole ʻoe e hoʻōloi loa i nā huehue i loaʻa a ʻaʻole e lilo kaupaona.

Kū mau

ʻAʻole ʻoe e ʻai ma mua o 20 mau gākika o nā lāpika i kēlā me kēia lā me ka fiber. ʻO ke koʻikoʻi i ka papaʻai i nā protein a me nā momona o ka mea kanu. ʻO ka hōʻole loa ʻana i nā mea ʻaiaola, holo ʻoe i ka makaʻu o ke kū ʻana i ka psychomotor retardation, absent-mindedness, kahi hoʻemi o ka wikiwiki o ka noʻonoʻo a me ka ʻike.

Pōʻai

ʻO kēia ala e hoʻoliʻiliʻi i ka lawe ʻana o nā huaʻaleʻale i 30-40 g i nā mea kanu a me nā palaoa. ʻO 6 mau lā ka palena. I ka hiku o ka lā, kū mai kahi "ukana" kāhāhā piha. ʻAe ʻia e ʻai i ka porridge, nā lau, nā pasta, nā hua ʻelua.

Hoʻomaka ka hoʻouka ʻana i ka hana ʻana o nā enzyme, hoʻoulu i nā kaʻina hana metabolic a hoʻonui i nā hunaola me nā glycogen. Ma ka hoʻomaʻamaʻa ʻana i kēia ala, e hana maikaʻi ʻoe, maikaʻi loa, a pale i nā hopena maikaʻi ʻole o ka kāpae ʻana o ka ʻaihā.

Papa inoa o nā huahana i ʻae ʻia

ʻO nā huahana i ʻae ʻia i ka wā hānau manuahi manuahi ʻole me nā iʻa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia, iʻa ʻulaʻula i hoʻomoʻa ʻia (ʻāpala, pipi), nā hoʻopiha moa i hoʻolapalapa ʻia a i nā cutlets mahu, nā huahana waiū me ka protein i loko o 5%.

Nā mea kanu

ʻAe ʻia nā mea kanu ʻōmaʻomaʻo: ka lettuce, ka kukama, cilantro, ka pāhiri, ke kāpena keʻokeʻo, ka dill a me kekahi mau huaʻai: nā ʻomaʻomaʻo ʻōmaʻomaʻo momona, nā niu, nā hua citrus, nā peach.

Nati

Paipai ʻia e ʻai i nā nati. He kumu momona ia. E hoʻāʻo e ʻai i ka lima o ka peanuts, hazelnuts, a me nā nati ʻē aʻe i mau manawa i loko o ka pule.

ʻAla palaoa

Pākuʻi i kāu papaʻai me ka palaoa, millet. ʻAe ʻia e hoʻohana i nā kīʻaha ʻaoʻao o ka zucchini i hoʻomoʻa ʻia a hoʻomoʻa ʻia, asparagus, eggplant.

Papa Pākuʻi i ʻApono ʻia

Nui ka papa inoa o nā huahana i hōʻike ʻia no ka ʻai. E hoʻohana iā ia ma ke kumu o kāu papaʻai low-carb. Hōʻike ʻia ka ʻike calorie o kēlā me kēia ʻano o ka meaʻai ma 100 gram.

Pākaina o nā meaʻai e ʻae ʻia ma kaʻai Carbohidate:

Hoʻoiho i ka papa ʻaina e ʻae ʻia ma ka papaʻai kōmi ʻaihue ʻole ma aneʻi i kou manamanalima mau.

Nā huahana i pāpā ʻia a pāpā ʻia hoʻi

ʻOiai he ʻano ʻokoʻa kēia papahana hānai a ʻaʻole i manaʻo ʻia he koʻikoʻi loa, e hoʻolei ʻia kekahi mau meaʻai. ʻO ka mea mua e pāpā ʻia nā wai pūʻolo, nā mea inu huaʻai, ka wai kalapona. Mai ʻai i nā meaʻai starchy hou: kaʻuala, beets, kāloti a me ka palaoa. He mea kūpono nō hoʻi e hāʻawi i nā meaʻai i kaha ʻia "low-calorie", "low-fat", "light", "dietary".

Pili ka kapu ʻoi loa i nā mea inu ʻona a me nā meaʻai wikiwiki, a me nā ʻano pōpō, nā mea ʻai, a me nā meaʻono mai ka supermarket. Eia kekahi, i waena o nā "ʻāpono" i pāpā ʻia, ʻo ia nā ʻai puhi ʻia: nā sausages, nā moa puhi ʻia, nā iʻa puhi ʻia. Pili ka pāpā pāpā i nā meaʻai paʻahau: hiki ke hoʻohana i nā mea kanu ʻōmaʻomaʻo no nā ipu ʻaoʻao. Pāpā ʻia nā huahana berena (berena), me nā mea kālua ʻia i ka hale. ʻO ka mea koe wale ka pasta, kahi e pono ai ke kuke no ka mea ma mua o 5 mau minuke.

Pākaukau o nā mea i pāpā ʻia ma ka papaʻai ʻaʻā ʻole i ka ʻaʻā.

Hiki iā ʻoe ke hoʻoiho i ka papa inoa o nā mea i pāpā ʻia ma ka papaʻai ʻaʻā ʻole i ka ʻaihue ma aneʻi. No laila ma kou manamanalima mau.

ʻAi ʻai ʻole Carbohidate no ka pohō kaumaha no hoʻokahi pule

• ʻAe ʻia ka hoʻohana ʻana o ke keiki hipa, puaʻa, moa, moa, ʻāpala - kēia mau mea āpau, no ka mea, i loko o nā palena i ʻae ʻia.
• ʻO ka lua o ka pono i loaʻa i ka papaʻai he hua keʻokeʻo. Me lākou, hiki iā ʻoe ke hana i kahi salakeke māmā, kuke i ka omelet, a i ʻole ʻai wale i ka paila.
• ʻO kekahi mea pono i ka papa kuhikuhi nā huahana waiū hū. ʻO nā meaʻai māmā mai ka yogurt, kefir, ka waiū i hoʻomoʻa ʻia e kōkua i ka pale ʻana i ka pōloli ma waena o ke kakahiaka, ka ʻaina awakea a me nā papa ahiahi.

Ke hōʻike aku nei mākou iā ʻoe i kahi papa kuhikuhi ma ka ʻaʻā-ʻole no nā lā ʻehiku. Ma muli o ia, hiki iā ʻoe ke kahakaha maʻalahi i kāu polokalamu meaʻai no hoʻokahi mahina. Kuapo wale i nā lā a i ʻole hoʻopiha iā ia me nā meaʻai mai ka papa i ʻae ʻia.

E hoʻāʻo e inu i ka wai he nui a hoʻohana i ka paʻakai liʻiliʻi i hiki.

ʻO ka papa kuhikuhi no kēlā me kēia lā ma ka papa ʻaina ʻaihue ʻole no ka pohō kaumaha e like paha me kēia:

Mālama iā ʻoe iho i kahi papa ʻaina o ka papa kuhikuhi hāpana ma ka hoʻoiho ʻana iā ia ma aneʻi i ka manawa mau o ka lima.

Pehea e hana ai inā loaʻa kahi breakdown?

ʻOiai me ka papa kuhikuhi like ʻole a waiwai nui hoʻi, hiki i nā breakdown ke hoʻowalewale ʻia ʻoe e "nā mea maikaʻi" i kahi lā hoʻomaha, pāʻina, a i kūʻai ʻia paha i kekahi mea mai ka papa inoa papa ʻia i kahi supermarket. Aia ia i ka pehea e pili ai i ka papaʻai: ma ke ʻano he mea hana e kōkua iā ʻoe e lilo i lahilahi a nani hoʻi, a i ʻole he hōʻike "diet" ʻē aʻe. E hoʻomaka i ka papaʻai i kahi ʻano maikaʻi a ʻoi aku ka maʻalahi iā ʻoe e pili i nā kapu. ʻAʻole ʻoe e ʻike pehea e lele ai ka manawa āu e ʻai ai.

Inā ʻae ʻoe iā ʻoe iho i kahi sanwī sausage a meaʻai wikiwiki paha, akā makemake e hoʻomau i ka papaʻai, mai hōʻino iā ʻoe iho. ʻO ka hōʻino nui iā ʻoe iho e hōʻino wale ai i ke ʻano. Nānā i ke kumu o ka haki a hoʻāʻo e hōʻalo i nā kūlana i ka wā e hiki mai ana. Mai hele i kahi kūʻai ma kahi ʻōpū nele a hana mau i kahi papa inoa o nā huahana i ʻole e hoʻowalewale ʻia e nā "pōʻino" like ʻole.

Pehea e hele ai i waho o kahi papaʻai ʻaʻole?

I ka noʻonoʻo ʻana i nā kapu koʻikoʻi, koe wale no ka hōʻemi ʻana i ka ʻai o nā carbohydrates i 30-40 g i kēlā me kēia lā, ʻaʻole hāʻawi kēia papaʻai, ʻo ka manaʻo o ka puka ʻana i waho o ia mea he kūlana.

Hoʻohālikelike ka hua i ka hoʻonui iki ʻana o ka lawe ʻana o ka carbohydrate i kēlā me kēia lā. Ma ka ʻōlelo aʻoaʻo a nā kauka, pono e pili i kā lākou mea i hōʻemi ʻia i ka meaʻai no ke ola, inā ʻaʻohe contraindications i kēia ma muli o kāu kūlana olakino.

ʻO ka helu o ka ʻai ʻana o ka huʻopaʻa ma hope o kēia papaʻai e piʻi i 50-60 g: hele mālie ʻoe i kahi papaʻai low-carb mau.

Nā Kūʻai Kūʻai

Pāpā ʻia kahi papaʻai manuahi ʻole no ke kaupaona inā loaʻa iā ʻoe:

• mimikō;
• hōʻeha kīnā ʻole;
• nā maʻi o ka puʻuwai a me ka ʻōnaehana;
• ulcer ʻōpū, enterocolitis a me ka maʻi ʻōpū;
• ke kūpaʻa ʻole o ka psycho-emotional background, kaumaha, kūlana kaumaha.

Eia kekahi, ʻo ka manawa o ka hāpai a me ka lactation i manaʻo ʻia he contraindications loa.

ʻLelo aʻoaʻo

ʻO kekahi ʻōlelo aʻoaʻo kōkua:

1. Mai hopohopo inā ʻaʻole ʻoe i hoʻomaka e lilo i ka paona ma hope o ka pule mua o ka papaʻai. I kēia manawa, hoʻomaʻamaʻa wale kou kino i ka papaʻai hou.
2. I ka hebedoma mua, e hoʻēmi i kāu lawe ʻana i ka wai ʻāpika i 20 gram, a i nā pule aʻe, e pāpālua i kēia nui. Pono kēia no ka hoʻomaka ʻana o ketosis.
3. Mai pōloli e wikiwiki i nā hopena. E hoʻonui wale kēia i kou olakino holoʻokoʻa. ʻO nā meaʻai i ke kakahiaka, ka ʻaina awakea a me ke ahiahi, a me nā meaʻai māmā e koi ʻia ai.
4. Mai hoʻāʻo i ka abstinence carbohydrate koʻikoʻi ke ʻole ʻoe he haʻuki ʻoihana.
5. Pai i kahi papa inoa o nā huahana i ʻae ʻia e ʻai a lawe pū me ʻoe ke hele ʻoe i ka supermarket.

Panina hopena

ʻAʻole pipiʻi loa kēia ʻano papaʻai: e kūʻai ʻoe i nā meaʻai maʻamau mai ka supermarket i loaʻa wale ka hapa iki o nā huaʻā. ʻO ke kumu o ka meaʻai ka meaʻai i nā meaʻai, nā huahana hoʻokumu waiū, nā mea kanu ʻōmaʻomaʻo. ʻO ka papaʻai ka honua āpau a kūpono hoʻi i ka hapanui o ka poʻe e lilo ana ka paona i ka loaʻa ʻole o nā contraindications i kāna hoʻohana.

I ka wā o ka papaʻai papa ʻaina ʻaole ʻole, e maʻa mau iā ʻoe a makemake ʻole e hoʻi i kāu ʻano ʻai kahiko. E hoʻokūpaʻa ʻia kāu hoʻoholo e ka nānā hou, ka ʻili olakino, nā lauoho nani a me kahi kiʻi lahilahi.

E nānā i ka wikiō: Which are THE BEST Low Carb Fruits for YOUR Ketogenic Diet? (Mei 2025).