No laila i kēia makahiki, ua hoʻoholo ʻoe e nānā i kou olakino. Ua hoʻohiki ʻoe e hoʻomaka i kahi meaʻai ketogenic haʻahaʻa haʻahaʻa e hoʻonui ai i kāu pae ikehu, hoonui i kou ka mālamalama o ke kino a ʻoi aku ka maikaʻi o ke kino. Ua hana ʻoe i nā hoʻololi āpau, akā pehea ka hahai ʻana i ka meaʻai he mea āu i ʻike ʻole ai.
No ka hahai ʻana i kahi meaʻai, pono ʻoe e hana i nā loli kūpono i kou nohona. ʻAʻole pono ka ʻai ʻana i ka 100% o ka manawa. Pono ʻoe e ʻike i ke ola i ka wā e hoʻokaʻawale ai i nā wahi no nā kūlana pilikanaka, nā hana hana, nā hanana i ʻike ʻole ʻia a me ka mālama ʻana iā ʻoe iho (ma ke ʻano maikaʻi): ʻo ia ke ʻano o ke ola mau.
ʻAʻole i manaʻo ʻia ka ʻai ketogenic e lilo i mea ʻai meaʻai. Ua manaʻo ʻia e hoʻololi piha i ka metabolic a me ke ʻano o ka nohona, kahi e puhi ai ke kino i ka momona, ʻaʻole ka glucose, no ka ikehu. e mālama iā ʻoe i loko ketosis, pono ʻoe e hana i kahi hoʻololi lōʻihi mai ka ʻai haʻahaʻa, momona momona.
Eia nā ʻōlelo aʻoaʻo ʻehiku e pili ana i ka hahai ʻana i ka ʻai ketogenic. Mai ka hoʻomaʻemaʻe ʻana i kāu lumi kuke a hiki i ka hoʻolālā ʻana i nā hanana kaiapili, e ʻike ʻoe i nā ala hiki ke hana i ka meaʻai keto e hana no ʻoe.
Papa Kuhikuhi
Pehea e hahai ai i kahi meaʻai: 7 mau ala e hana ai
Inā ʻoe e noʻonoʻo nei pehea e hahai ai i kahi meaʻai, ʻoi aku ka ʻai keto, eia kekahi mau ʻōlelo aʻoaʻo. E aʻo ʻoe pehea e hōʻemi ai i ka hoʻowalewale ma ka hoʻomaʻemaʻe ʻana i kāu pahu hau, e noi ana i kāu mau hoaaloha, nā hoahana a me nā ʻohana no ke kākoʻo, pehea e hoʻomau ai i ka hoʻoikaika a pehea e hana ai ka meaʻai keto no ka holo lōʻihi.
#1: E hoʻomaʻemaʻe i kāu pahu hau a me nā keʻena
Inā emppieces no ka manawa mua me kaʻai ketogenicE hoʻomaʻemaʻe i kāu pahu hau a me nā keʻena. ʻO ka hoʻomaʻemaʻe kīhini piha e hōʻemi i ka hoʻowalewale ma ka wehe ʻana i ka meaʻai mai kāu papaʻai. E hoʻolei i nā mea pau ʻole a i ʻole nā mea kiʻekiʻe-carb i loko o ka ʻōpala a hāʻawi i nā mea palaho ʻole a wehe ʻole ʻia i ke aloha.
Inā ʻo ʻoe wale nō i loko o kou hale e hana i ka ʻai keto, hiki i kēia ke hōʻike i kekahi mau pilikia. Inā hiki, e ho'āʻo e hoʻohui i kou ʻohana. Inā hoʻopau ʻia kekahi mau meaʻai like Bread, tortillas o nā mea ʻono ʻaʻole kūpono i kou ʻohana, e ʻimi i nā mea pani haʻahaʻa no kēia mau mea.
Inā ʻo ka hoʻolei ʻana i nā meaʻai ʻōpala he kaua nalo i kou home, e mālama i kēlā mau mea i hoʻopaʻa ʻia i loko o nā keʻena a i ʻole ka pahu hau (ʻaʻole ma nā countertops). Hōʻike nā haʻawina ʻo ka waiho ʻana i nā meaʻai maikaʻi ʻole ma nā wahi i ʻike nui ʻia e hoʻonui i ka hiki ke ʻai ( 1 ).
#2: E noi i kou ʻohana a me nā hoaaloha no ke kākoʻo
I nā makahiki i hala iho nei, ua piʻi nui ka manaʻo maikaʻi ʻole e pili ana i ka huaʻōlelo "ʻai". No laila hiki iā ʻoe ke loaʻa nā manaʻo maikaʻi ʻole mai nā hoaaloha a me ka ʻohana ke hoʻolaha ʻoe aia ʻoe i ka meaʻai, ʻoiai ke hana nei ʻoe no nā kumu kūpono.
ʻO ka mea mua, e hoʻomaopopo i nā kānalua e hele mai ana mai nā hoaaloha a me ka ʻohana mai ka mālama ʻana. No laila, pane ʻo ia me ka manaʻo like. E wehewehe i kou mau hoaaloha ke hana nei ʻoe i kēia no ka hoʻokumu ʻana i nā ʻano meaʻai olakino, ʻoi aku ka maikaʻi, a ola i kahi ola lōʻihi a hauʻoli.
ʻO ka hope, hiki ke hoʻokipa maikaʻi ʻia nā huaʻōlelo e like me "Ke hoʻāʻo nei au e hoʻokō i kahi pahuhopu a ke noi nei au i kāu kākoʻo" hiki ke loaʻa maikaʻi, no ka mea, kono ia i kāu poʻe aloha e hui pū i kāu huakaʻi.
#3: Kākau i kāu No ke aha?
ʻAʻole "no ke aha" he pahuhopu, a no ke aha ke kumu o kou hoʻomaka ʻana ma kahi mua. No ke aha ʻoe e hoʻololi ai i kahi meaʻai ketogenic olakino?
Makemake ʻoe e hōʻemi i kāu pae koko koko, no laila e hoʻemi ana i kou pilikia o ka ʻeha (a i ʻole ka hoʻohuli ʻana) diabetes? Makemake nele i ka kaumaha no laila hiki iā ʻoe ke pāʻani hou me kāu mau keiki? Ua loaʻa i kekahi o kou mau mākua a kupuna paha Alzheimer a makemake e hōʻemi i kou pilikia ma ka hoʻololi ʻana i kāu meaʻai?
ʻO kāu kumu ke kumu nui e hoʻololi ai i kahi ola olakino. E kākau i lalo a waiho i kahi i ʻike ʻia, e like me kāu papa pō a i ʻole ma ka pahu hau.
#4: E hoʻolālā i kāu mau meaʻai ma mua
Ma ka ʻai ketogenic, e hoʻolālā i kāu mau meaʻai ma mua he ala maikaʻi loa ia e noho ai ma ke ala. I kēlā me kēia pule, e huki i kāu kalena, e ʻike i ka nui o nā meaʻai āu e pono ai no ka pule, me nā mea ʻai. Ke hōʻea ʻoe i kēia helu, e noʻonoʻo pū i nā "hola hauʻoli" me nā hoa hana ma ke keʻena, nā hoʻokō pili kanaka, a i ʻole nā kūlana kūʻokoʻa e pili ana i kāu hana maʻamau.
Ke ʻike ʻoe i ka nui o nā meaʻai āu e pono ai, e ʻimi i nā meaʻai kaʻa haʻahaʻa olakino no kēlā me kēia lā o ka pule. Mai laila mai, hana i kāu Papa inoa kūʻai kūʻai, hele i ka hale kūʻai, a laila hoʻokaʻawale i 1-2 hola o ka pule i hoʻomākaukau i ka meaʻai.
ʻAʻole pono ʻoe e kuke i nā meaʻai holoʻokoʻa: ʻo ka ʻoki ʻana i nā lau ʻai, ka hoʻomaʻemaʻe ʻana i nā protein, a i ʻole ke kuke ʻana i nā ʻāpana o nā meaʻai hiki ke kōkua iā ʻoe e hoʻomākaukau no ka holomua.
No nā manaʻo hou aʻe e pili ana i ka hoʻolālā ʻana i kāu mau meaʻai ma mua, e nānā i kēia mau ʻatikala kōkua:
- 8 mau polokalamu hoʻolālā meaʻai mālama manawa
- ʻO ka maʻalahi 7 lā Keto: Papaʻai
#5: E loaʻa i nā kīʻaha haʻahaʻa haʻahaʻa olakino ma ka lima
ʻAʻole hiki ke hoʻokumu i nā hana hou i ka pō. E hoʻomākaukau no nā hanana i manaʻo ʻole ʻia (e like me ka hola hauʻoli me ka poʻe ma ke keʻena) a i ʻole ka pōloli (e like me ke kelepona lohi ʻana) ma ka mālama ʻana i nā kīʻaha haʻahaʻa haʻahaʻa ma ka lima.
nā koho meaʻai e like me nā hua ʻai i ʻoki ʻia, ka haʻahaʻa hummus, keto-friendly yogurt, nā hua moa i hoʻolapalapa ʻia, a i ʻole ka hui ʻana i ke ala i hana ʻia i ka home e hiki ke mālama iā ʻoe mai ka paheʻe ʻana i kahi meaʻai wikiwiki a i ʻole ka hale kūʻai kihi.
Eia kekahi mau koho meaʻai maikaʻi e mālama ai i loko o kāu pākaukau, ʻeke, a i ʻole ʻeke haʻuki e like me kēia mau pahu keto:
A i ʻole kēia mau mea ʻai e hiki ai iā ʻoe ke hele i nā kiʻiʻoniʻoni a leʻaleʻa i kahi kiʻiʻoniʻoni me ka ʻole ʻai ʻana i ka popcorn a i ʻole nā kīkī:
- SE ʻAʻole ʻoe i ʻike i ka cheese. Ua hoʻololi mākou i nā tapas cheese liʻiliʻi a me he mea lā maʻamau i nā sanwiti cheese puffy a crunchy hiki iā ʻoe ke hauʻoli i nā wahi āpau, ʻaʻohe wahi ...
- ʻAʻole loaʻa nā kākiʻa ʻai ʻAʻohe Carb Snack Puffed Cheese a no laila he mau meaʻai maikaʻi loa ia no ka ʻai haʻahaʻa a i ʻole keto.
- ʻO ka protein kiʻekiʻe Loaʻa nā ʻano kīʻaha kīʻaha i ka protein (e pili ana i ke ʻano o ka cheese mai 7 a 9 g i kēlā me kēia ʻāpana o 20 g). He kūpono lākou no ka meaʻai momona i ka protein.
- ʻO Luten Free & Vegetarian Cheeses kahi meaʻai Keto maikaʻi loa no ka meaʻai ʻole gluten. Hana ʻia kēia mau pōpō cheese me kahi lab vegetarian, e hoʻomaʻamaʻa iā lākou no ...
- ʻEke liʻiliʻi Hāʻawi ʻia nā paʻakai i loko o nā ʻeke liʻiliʻi liʻiliʻi. ʻAʻohe wahi āu e makemake ai e leʻaleʻa i nā cheeses, ma o nā ʻeke liʻiliʻi, noho mau lākou a ...
#6: E hoʻolālā i mua no nā kūlana pilikanaka
I ka hoʻomaka ʻana i kahi hoʻolālā ʻai haʻahaʻa, e pili ana i ka nā kūlana pilikanaka hiki ke paʻakikī. E ho'āʻo e hoʻolālā i kēia mau hanana ma mua, e nānā i nā menus hale ʻaina ma ka pūnaewele ma mua o ka hoʻopaʻa ʻana a ʻike i ka mea nā mea inu ʻawaʻawa haʻahaʻa hiki iā ʻoe ke kauoha i ka hola hauʻoli.
inā ʻoe e hoʻolālā nā lā nui a i ʻole hele i ka hale o kahi hoaaloha ma ke ʻano he malihini, e hāʻawi mau i ka lawe ʻana i kahi pā. Ma ka loaʻa ʻana o kekahi mau koho keto, ʻaʻole hiki iā ʻoe ke kiʻi i nā ʻeke.
ʻO ka hope, e nānā i nā ʻōlelo aʻoaʻo meaʻai ʻelua a me ʻelima ma kēia papa inoa. E haʻi i kāu mau hoaaloha a i ʻole nā hoa hana e hoʻāʻo nei ʻoe e hoʻololi i ka nohona maikaʻi; e noi iā lākou ʻaʻole e hāʻawi iā ʻoe i nā meaʻai kūpono ʻole i kāu ʻai. Hiki iā ʻoe ke mālama i nā kīʻaha haʻahaʻa haʻahaʻa ma ka lima ma ke ʻano he hopena hope loa.
#7: Mai noʻonoʻo iā Keto he wā pōkole
Inā ʻoe e ʻimi nei e hahai i ka meaʻai fad e lilo i ke kaumaha, e hōʻeha loa ʻoe. ʻO ka ʻai Keto ka mea i manaʻo ʻia he ʻano nohona, kahi hiki iā ʻoe ke mālama no ka lōʻihi.
E ʻimi i nā ala e hoʻokō ai i ka meaʻai ketogenic no ʻoe, kou ʻohana, a me kou nohona. Inā makemake ʻoe i nā mea ʻono, keia ma ka lima mea ʻai ketogenic, i ʻole ʻoe e hoʻowalewale ʻia me ka hau kalima (Manaʻo kōkua: e hana i kahi puʻupuʻu e mālama i loko o ka pahu hau.)
Inā hana ʻoe ma kahi kula kahi āu e hele pinepine ai a ʻai pinepine paha, e ʻike i ka mea nā kīʻaha hale ʻaina haʻahaʻa hiki iā ʻoe ke nīnau. A i ʻole, inā haunaele nui kou home i ke kakahiaka, hoʻomākaukau i ka ʻaina kakahiaka i ka pō ma mua i ʻole e hele i Starbucks e kiʻi i kahi kofe e hele ai.
ʻO ka hahai ʻana i ka hoʻolālā meaʻai ketogenic ʻaʻole ia he manaʻo e hahai pono iā ia, 100% o ka manawa. ʻO ke ʻano o ka ʻimi ʻana i nā ala e hoʻokō ai i kēia ʻano ola no ʻoe.
No ka hahai ʻana i kahi meaʻai, e hana i ke ʻano o ke ola
ʻO ka ʻai ketogenic kahi ʻano ola, ʻaʻole kahi ʻai pōkole. ʻO ka pahuhopu o ka ʻai ketogenic ka hoʻololi ʻana i kahi kūlana o ka momona momona, kahi āu e puhi ai ketone e loaa ka ikehu.
No ka hoʻokomo ʻana i ka meaʻai keto i kou ʻano nohona, pono ʻoe e hōʻoia e kūpono ia me kāu papahana, home, a me nā pahuhopu ʻoihana. E hoʻopau i nā meaʻai momona momona mai kāu lumi kuke, e noi i nā hoaaloha e kākoʻo iā ʻoe i kāu mau pahuhopu, e hoʻolālā i nā meaʻai a me nā kūlana pilikanaka, a hoʻomaka me kahi kumu paʻa.
I nā manawa a pau e manaʻo ai ʻoe e hoʻokaumaha ʻia e nā kuleana pilikanaka a i ʻole ka papa hana paʻakikī, e kōkua kēia mau hana iā ʻoe e hoʻi hou i ke ala. Inā ʻoe e ʻimi nei i ka ʻōlelo aʻoaʻo, e heluhelu i kēia alakaʻi koʻikoʻi i ka hoʻomākaukau ʻana i ka meaʻai keto me ka hoʻoikaika ʻole e hoʻomaka e koho i kāu mau meaʻai, kūkulu i nā papa inoa meaʻai a me ka kuke ʻana i kāu mau meaʻai haʻahaʻa.