ʻO ka meaʻai maʻamau no nā mea hua'ōpala

No ke aha e aloha ai au i ka mea lohi liʻiliʻi no nā meaʻai? Ua nui ka nui o nā poʻe i loaʻa i ke kaumaha o ka pākī liʻiliʻi. ʻAʻole helu helu kalo, a loaʻa iāʻoe kahi lālepa hoʻokahi i ka hebedoma kahi hiki iāʻoe keʻai i ka pizza, kaʻulu cream, ka chocolate, i kēlā me kēia mea āu e makemake ai! ʻAno kaʻai,ʻae, aʻo ia, he nui nā lā makamae, akā aia kekahi mau palena. Eia ka mea e pono aiʻoe eʻike e pili ana i ka Slow Carb Diet no nā meaʻai.

He aha ka mea'enele loloa?

Uaʻikeʻia kaʻai pīpī liʻiliʻi ma o ka nui o ka hoʻokolohua a me ka noiʻi a Tim Ferriss a hoʻopukaʻia ma kāna puke a me kāna pukeʻo The Four Hour Body. Ua hoʻohana maikaʻiʻia e nā poʻe he nui e lilo i nā mea nui. Ma muli o nā hōʻike pilikino mai nā poʻe i ho'āʻo i kaʻai,ʻoi aku ka maikaʻi no ka poʻe i loaʻa ka kaumaha (30 aʻoi aʻe paha paona) e lilo. Ināʻoe wale nō 5-10 paona kaona, hiki paha iā ia ke maʻa hou, akā, e loaʻa paha kāu mau hopena maikaʻi.

Inā uaʻikeʻoe i kēiaʻatikala, uaʻikeʻoe i nā mea a pau e pili ana i ka mea lohi pōkole a me ka noʻonoʻo nui i ka hopena o ka meaʻaiʻole .

E nānā pūʻia: Meaʻai lapalapa ma ka Pinterest

Ināʻaʻoleʻoe i loaʻa i nā'ōpili pūkī liʻiliʻi, ponoʻoe e heluhelu i ka puke a nānā i nā kumuwaiwai'ē aʻe no kaʻike hou i loko o ka hohonu, eia naʻe, eia nā kumuhana:

1. Eʻai i ka 30 momona o ka protein i loko o 30 mau minuke o ka alaʻana. ʻO nā meaʻai'ē aʻe he 20 grams o ke kinona no kaʻai.

1. E inu nui i ka wai a puni ka lā. Ma mua o kou manaʻo he ponoʻoe. ʻO Lots ka hua'ōlelo.
2. Hoʻokahi manawa i ka hebedoma, e lawe i kahi lā mai kaʻai aʻai i ka mea āu e makemake ai. ʻO kēia mea i kapaʻia he "lā lauʻaiʻai".
3. Eʻai wale i nā meaʻai a pau,ʻole ka hoʻopihapalapaʻoleʻia o nā meaʻai a pau, me kaʻole o ka palaoa ( quinoa , bale, palaoa, palaoa, raiki, palaoa, etc.), meaʻai (potatoes, nāʻuala) a me ke kōpaʻa. No nā kumu o ka meaʻai, ua manaʻoʻia ka hua he sukake aʻaʻole iʻaeʻia. ʻAʻole iʻaeʻia ka pua.
   • ʻO nā mea inu wale nō iʻaeʻia ka wai, kaʻeleʻeleʻeleʻele a hoʻokahi hoʻokahi kīla waina i ka lā. ʻAʻohe wai,ʻaʻohe waiʻawaʻawa,ʻaʻohe waiū,ʻaʻohe waimāmona.
   • Hōʻaiʻia kaʻai, akā eʻai wale nā ​​meaʻai i nā hua, nā huaʻai, nā pīni a me kekahi mau huaʻai ma ka meaʻai (kahi'āpana o nā nuts iʻaeʻia, akā ua hōʻoluʻoluʻia), me kahi liʻiliʻi o nā mea hoʻouluulu (ka meaʻono, kaʻaila, ka vineka, ka meaʻai, ka meaʻono paha, nā meaʻala, a me nā mea'ē aʻe). ʻAʻole iʻaeʻia ka mālama laʻau ma kaʻai pākī liʻiliʻi.
   • E ho'āʻo eʻai i kahi kinetona (no nā meaʻaiʻai no nā meaʻai o kēiaʻai,ʻo ia hoʻi nā hua), nā pīni a me nā huaʻai i kēlā me kēia pāʻina.

1. ʻO ka nani ia! Hāʻawi ka meaʻai iāʻoe eʻai e like me kou makemake i nā meaʻai iʻaeʻia,ʻoiai ka lōʻihi e noʻonoʻoʻoe i ka mea. ʻAʻole pono ka heluʻana i ka calorie a iʻole ka momona.

E nānā pūʻia: Aia i nā meaʻai no nā meaʻai ma ke kīkī lob

Hiki i nā mea kanu ke kālepa i ka kaumaha ma luna o ke kīhāpai pākī liʻiliʻi?

Ke manaʻo neiʻoe he kaumaha ka paʻakikī a hahai pono i nā kulekele o kaʻai, ponoʻoe eʻike i nā hualoaʻa likeʻole ma kaʻai e like me nā mea'ē aʻe. Hiki i nā Vegan ke paio i ka hahaiʻana i nā pono kīpona o kaʻai me kaʻai oleʻana i nā hua (akāʻaʻole paha e'ōleloʻiaʻaʻole lawa nā kinetona i nā'ōkoʻomaʻa , akā,ʻo ka nui o ka meaʻai momona ka mea e pono ai i ka lā ke kumu).

He nui ka poʻe i loaʻa ka hopena o ka hopena o nā hana kaumaha ma kaʻai pākī liʻiliʻi, a ma keʻano he meaʻaiʻai,ʻaʻole pono kāuʻano holomua ināʻoe e hahai i nā rula. ʻO ka hapa nui o nā kānaka i kahi kokoke iʻelua paona kaona kaumaha i kēlā me kēia pule no nā mahina mua mua o kaʻai, a ua hōʻikeʻia e nā poʻe he nui nā poho ma muli o ka nui o nā mea e pono ai e lilo. ʻAʻole hiki keʻikeʻia ka nui a hiki iʻehā aʻelima paona a hoʻokahi pule.

E nānā hoʻi i ka papaʻaina meaʻai meaʻaiʻole

Hiki iaʻu keʻai ...?

Hoʻomaʻaʻia nāʻano meaʻai likeʻole e like me ka raiki, quinoa , me ka waiū me ka hua hou i kaʻai pākī liʻiliʻi, no laila, ua hiki i nā "pāʻiko" ke nānā aku i kahi pāʻani i nā manawa!

Nui nā nīnau e pili ana i kēiaʻai e hoʻomaka me "hiki iaʻu keʻai ...?". Ma keʻano maʻamau, ponoʻole ka pane, akā, e pane wau i kekahi o nā nīnau maʻamau e pili ana i ka mea hiki i nā mea kanu ke hiki keʻaiʻole i kaʻai pākī liʻiliʻi.

E nānā hoʻi i ka papaʻaina meaʻai meaʻaiʻole

Tofu: Aia kekahi hoʻopaʻapaʻa e pili ana i ka lohi a me kaʻole o kaʻai wale. ʻO ka'aha'ōlelo nui heʻae, he maikaʻi keʻai i ka tofu, akā e nānā i ka nui. Hoʻokumuʻiaʻo Tofu mai nā beana, akā, heʻai ia i mālamaʻia, aʻo kaʻaiʻana i nā meaʻaiʻole i mālamaʻoleʻia aʻoi iki paha i nā meaʻai maikaʻi loa i kaʻai palau. He nuiʻo Tofu no ka mea he kiʻekiʻe kona i loko o ka protein a hiki iā ia ke kōkua iāʻoe e hālāwai i kāu mau pono kīpila i kaʻai. Ināʻaʻoleʻoe e noʻonoʻo e pili ana i ka hoʻohanaʻana i ka tofu ma kahi mālūʻai iki, ua loaʻa anei iāʻoe he hemp tofu ? Ua hanaʻia ia mea mai nāʻano hemp me ka kiʻekiʻe i loko o ka protein. He mea nui loaʻo Hemp tofu, a he "hempfu" no kekahi mea eʻaeʻole i ka pulu a nānā paha no ka holoʻana i ka wā eʻai ana i ka hale.

Tempeh: ʻO ka pane no tempeh he like ia me tofu. Ma keʻano laulā, pono ka maikaʻi akāʻo ka lāʻau eʻai i ka tofu aiʻole tempeh hoʻokahi wale nō i ka lā a iʻole ka liʻiliʻi. ʻO ka mea maikaʻi ke nānā aku i nā hua a me nā pīnī mai ka mea'alahiʻia nā meaʻai maʻalahi a me nā meaʻai maʻalahi.

ʻO Edamame: ʻAe. ʻAʻole pono ka Edamame i kāu kumu kumu o ka protein a me nā pīni, akā hiki ke hoʻokomoʻia ma keʻano he wahi o ka meaʻaiʻai lob. E hoʻohanohano i ka'āpena inā pono, a iʻole e hoʻohui i kekahi inoa ma ka huamala a iʻole i kahi kīlapala pālahalaha no ka hoʻonuiʻana i ka protein.

Miso: ʻAe. ʻO ka meaʻoiaʻiʻo,ʻo nāʻai a pau i hanaʻia, e like me kimchi a me sauerkraut, ua hoʻoikaikaʻia ma kaʻai pākī liʻiliʻi.

Palekana palapona: Ma keʻano nui, ponoʻoe eʻai i ka meaʻai, hoʻoponopono pono i nā meaʻai. ʻO ka nui o nā'eleʻa protein e hoʻoponopono nuiʻia a he nui nā kō. ʻO ka protein pilalā maikaʻi (heluhelu i ka lepili eʻike ai i keʻano o ia mea) a 100% hemp protein wale nō nā kumu kūpono wale nō, akāʻo ka maikaʻi loa ke hoʻohanaʻana ia mau manawa wale nō a ua hōʻahoʻia lākou. ʻO nā mea kīʻaha'ōmaʻomaʻo i lokoʻole o ke kō, ke laiki, aiʻole nā'ōpala he maikaʻi, akā e heluhelu i ka lepili me ka noʻonoʻo pono!

Nā meaʻahaʻaina kūpono: ʻOiai, uaʻike wau,ʻaʻoleʻo Tim Ferriss i'ōlelo iki i ka mea e komo ai i ka mea hū he meaʻai . Eia naʻe, i kaʻikeʻana i nā mea a mākou e hana ai e pili ana i nā papa hana pākaʻi liʻiliʻi, hiki iā mākou keʻike i kahi pane maikaʻi. ʻO ka meaʻai kūpikoʻole ka mea liʻiliʻi iʻole ke sukake, loaʻa kahi'āmua o ke kinetua me kahi mea momona. No laila, pono e hoʻokomo i kaʻai pākī liʻiliʻi. Eia naʻe, eʻike ana i ka "mālama i ka maʻalahi a me ka'ōleloʻole", maikaʻi loa e hoʻohana i nā mea liʻiliʻi wale nō .

ʻO nā meaʻai: ʻOiai kekahi mau meaʻai e ukali nei i kaʻai pākī liʻiliʻi ua komo i nā meaʻai , ua hana maikaʻiʻia a ua nui ka palaoa. Pono e hōʻoleʻia nā meaʻai a pau ma kaʻai pākī liʻiliʻi.

E nānā hoʻi i ka papaʻaina meaʻai meaʻaiʻole

No laila, he aha kā nā meaʻai meaʻai eʻai ai i ka meaʻai pākī liʻiliʻi?

Aia kekahi mau palena o nā meaʻai no nā mea kanu a me nā meaʻai i ka meaʻai ma kaʻai pākī liʻiliʻi. Makemakeʻoe e loaʻaʻoe i kahi mau meaʻai likeʻole āu e makemake ai, a pili iā lākou.

I nā wā eʻai aiʻoe i nā hua, e hiki iāʻoe ke hahai i kaʻai pīpī liʻiliʻi. ʻO Tim Ferriss, ka mea kākau o The Four Hour Body keʻoluʻolu e mahalo i ka meaʻaiʻai meaʻai o nā hua me nā pīniʻeleʻele a me ka'ōnihi a me ka salsa a me ke kānana wela no ka'ōpala.

ʻO kahi nui o ka meaʻai ka pīni, he mea nui ia no nā mea kanu. No laila,ʻoʻoe, koʻu mau hoaaloha'aloʻolo pokole, eʻai ana i nā hua a pau a me nā pua, a me nā huaʻai,ʻo ia. ʻO ke kumu,ʻo kaʻokoʻa wale nō ma waena o kahi meaʻai-lolb a me ka meaʻai kai-liʻiliʻi kaʻiʻo. ʻO ia hoʻi,ʻo ka poʻe eʻai ana i kaʻiʻo ma ke kīkī pīkī liʻiliʻi e nui loa nā hua a me nā pīni.

E nānā hoʻi i ka papaʻaina meaʻai meaʻaiʻole

Hikiʻoe keʻai i nā hua, ka pi, nā lelo, ka liʻiliʻi nui, nāʻano mea kanu, nā mea 'aila, nā mīmoa'ōmaʻomaʻo, ka chili, ka pīni sou, dal, ka piʻi kalo, salsa, a, ināʻaʻoleʻoe iʻike, nui nā hua a me nā pī.

Eia kekahi mau meaʻai a me ka meaʻai i ka meaʻai no nā mea meaʻai ma ke kīkī palaka liʻiliʻi:

Pōʻakai:

• Nā pua me nā pīpokiʻeleʻele, salsa,'ākau a guacamole paha. Hoʻohuiʻia kahi hua i hui pūʻia me ka hulu manu a me nā'ōmaʻa huamoa.
• No ka mea ponoʻoe e loaʻa ka 30 grams o ke kinaika mua ma ke kakahiaka, e mahalo nuiʻia nā hua no ka'ō kakahiaka. Hoʻopaʻaʻia nā pale a me nā pale lepo i ka wai, iʻole eʻaeʻia (hiki iāʻoe ke ho'āʻo i kahi lepo palaponi hemp pono ma kēlā manawa kēia manawa, akāʻaʻole maikaʻi i ka wai kūpono!).

Lunch a Dinner paha:

• ʻOhi: Pīkī kalo , bean sou, ka salani pīni
• Lentils: ʻalani Lentil , dal a iʻokiʻia paha nā lelo
• ʻO ka hua salani (e hoʻokomo i nā piʻi a me nāʻano hemp i mea e hoʻonui ai i ka protein)
• "Naked" burrito a iʻole ka huameʻa taco me ka shell mai Qdoba, Chipotle aiʻole kahi hale Mexican'ē aʻe i hanaʻia me ka lettuce, nā pīnoa nui, salsa a me guacamole (ʻaʻole ka hulu a iʻole ka kirimaila maikaʻi).

• Ma muli o nā koi kīʻaha kiʻekiʻe o kēiaʻai,ʻoi aku ka maikaʻi e hoʻonui i kekahi hua manu i kāuʻaina awakea a i kaʻaina awakea paha
• ʻO ka'ōniuʻo'Asina

Pāhili:

• Hoʻopilikiaʻia ka meaʻai, akā hiki iāʻoe ke loaʻa i nā manawa a pau aʻoi aku paha o nā mea i'āponoʻia
• ʻAlaʻai me kahi liʻiliʻi o hummus
• Kale kaomi
• ʻO kahi liʻiliʻi o nā hua'ōlelo (emiʻole ma mua o 1/4 kapu) aiʻole nāʻanoʻano (makemake wau i nā pūnaewele kaheʻole o kēia mau kumukūʻauʻea)
• ʻO nā moa'ōlaʻi

Loaʻa iāʻoe kahi meaʻaiʻai meaʻai no kaʻai pākī liʻiliʻi?

Ke maopopo nei au! ʻO kēlā me kēia o kēia mau mea hoʻomaopopo he 100%ʻo ia kūpono me nā rulaʻoihana pākī liʻiliʻi a he 100% meaʻai meaʻai. Hiki paha iāʻoe ke nānā i kaʻu wahi meaʻai manuahi nama Pinterest maʻaneʻi.

ʻO nā manaʻo hou aku no nā meaʻokoʻa ma kaʻailaʻawaʻawa

Pāhili:

• ʻO ka'ā'ī-kahi i puhiʻia i nā'ōpena (kahi Snack Snain Pāʻina Nui)
• ʻO Vegan Kale Kēkū
• ʻO Pele Bean Hummus

ʻAina aʻaina awakea paha:

• ʻOiwi Kōlani (Kālaʻi Pīpī i Tomato Sauce)

• ʻO Vegan Kale a me Basil Pesto
• ʻO Chickpea Curry a me ka wikiwiki
• ʻO Salsa Noe Soybean
• E Holo Ana Ma Sal
• Chana Masala me Spinach
• Hawaiian Lentil Sambar
• Paleona Bean Bean me nā huapalapala hou
• Hoʻokumu a me Bean Burgers

ʻAlaʻai:

• Cashew a me Spinach Puree
• Mala Palak Matar Recipe (Hawaiian Curina Spinach)

Nā meaʻala a me ke kālepa:

• MeaʻAla'Aleʻele Bean Chili Recipes
• Nā mea kanu'alapiliʻeleʻele Bean Chili Recipes
• Kāpena Kāpena Kāpena Lapaʻau
• ʻAla Pāʻani Mea Lapuʻole (kiʻiʻia)
• Ka Lae Mae Pea Dal
• Pākena Bean

E nānā pūʻia: Aia nā manaʻoʻai hou e pili ana i nā meaʻai ma ke kīkī palaka

No kaʻike hou aku e pili ana i kaʻai pākī liʻiliʻi, e heluhelu i ka pukeʻo Four Hour Body, na Tim Ferriss.