Zona Diet

ʻO ka Zone Diet ʻo kekahi o nā hoʻolālā papaʻai makemake nui ʻia. Inā pono ʻoe e kāpae i ka momona nui, he koho ia e noʻonoʻo ai.

Manaʻo ʻia he papaʻai me kahi pae waena o ka hana, e wehewehe mākou ma lalo he aha kēia e pili ana i ka Zone a he aha ka mea e pono ai e noho i loko.

He aha kāna hoʻohiki?

Hana ʻia e Dr. Barry Sears i ka makahiki 1995, ʻO ka Diet Zone kahi papaʻai calorie haʻahaʻa. Hoʻohiki ia e kuni i ka momona (ʻoiai ʻoe e hiamoe ana) me ka ʻole o ka pōloli. ʻO ke kumumanaʻo e kaulike i ka lawe ʻana o nā macronutrients ʻekolu: momona, carbohydrates a me protein.

ʻAʻole ʻāpono ka Zone i kahi pohō kaumaha nui koke. Hiki iā ʻoe ke manaʻo e lilo ma kahi o ka paona i ka pule mua. Eia naʻe, hoʻohiki ʻo ia nā momona a pau i lilo i momona, ʻaʻole nā ​​mākala a me ka wai ʻole.

ʻOiai, ʻo kēia papaʻai e pili ana i ka kaohi hormonal e hoʻomaikaʻi i ke kino a me ka noʻonoʻo i ka hala ʻana o nā pule. Manaʻo ʻia kēlā ʻo kekahi o nā hopena ʻo ia ke kūpono iā ʻoe i nā lole.

ʻAi ʻia nā meaʻai a me nā mea pāpā ʻia

ʻO ka papaʻai e nīnau ʻia ana he ʻekolu mau ʻaina a ʻelua mau meaʻai māmā i ka lā. ʻO kēlā me kēia pāʻina kahi hui pū o nā proteins, nā kālika, a me nā momona. Nā proteins haʻahaʻa momona (ka moa moa ʻole, ka pelehū, ka iʻa…), nā haʻalā momona glycemic haʻahaʻa (ʻo ka hapa nui nā huaʻai a me nā mea kanu) a me kahi ʻāpana o nā momona olakino (ʻaila ʻoliva, avocado, ʻalemona ...). ʻO ka loaʻa ʻana o ka omega 3 mea momona momona he mea nui i kēia papaʻai.

I ka wā e pili ana i nā meaʻai pāpā, ʻaʻohe mea i pāpā loa ʻia. Eia nō naʻe, inā ʻo ka carbohydrates ke kumu nui o kāu papaʻai, paʻakikī paha iā ʻoe e hoʻololi i kēia hoʻolālā ʻai. A ʻo ia nō ʻaʻole pāʻani nā meaʻai e like me ka berena, pasta, a i ʻole nā ​​hua i ke kuleana nui a i ʻole ke kūlana kiʻekiʻe.

Eia pū kekahi paipai ʻia ka hōʻalo ʻana i nā ʻano meaʻai like ʻole, me nā huaʻai a me nā mea kanu i waiwai nui i ke kō (kulina, kāloti, maiʻa ...), nā ʻiʻo ʻulaʻula momona a me nā yolks hua manu.

Nā Wāwahi

He mea nui ka lakio i ka papa ʻaina e hana ʻia e Dr. Barry Sears. Maopopo loa a pono like nā pāʻina āpau: 40% carbohydrates, 30% protein a me 30% momona.

I mea e hoʻokomo ai i kēia mau pākēneka, e mahele i kāu pā i ʻekolu mau ʻāpana like. ʻO ka hapakolu o ka pā e kūlike i nā protein a me nā ʻāpana ʻelua i koe i nā hua ʻole starchy a me nā mea kanu. ʻO ka hope ua hoʻohui ʻia i kahi wahi o ka momona mononunsaturated. Kaha ʻia kahi punetune o ka aila puʻupaʻa keu a i ʻole nā ​​nati e like me nā ʻalemona.

Ke hiki mai i nā calorie, ʻo ka pahuhopu e hōʻea i 1.500 calories i ka lā i ka hihia o nā kāne. A ma kahi o 1.200 inā he wahine e hoʻokō i kēia hoʻolālā meaʻai.

Nā pāʻoihana a me nā kūlana

Pros

Hāʻawi ʻia i ke alo nui o nā mea kanu, ʻo ia kahi papaʻai e hiki ai i nā vegetarian a me nā vegans ke hoʻohana maʻalahi. Hāʻawi pū ka Zone Diet i ka hiki ke ʻai i ka gluten-ʻole, ʻoiai e hoʻonāwaliwali i ka lawe ʻana o ka palaoa, ka palaoa a me ka rai. Eia nō naʻe, inā makemake ʻoe e hōʻalo loa i ka gluten, pono ʻoe e nānā i nā lepili huahana.

Hiki i ka hōʻino ʻana i ka paʻakai ke alakaʻi i nā pilikia e like me ke kiʻekiʻe. He haʻahaʻa kēia papaʻai i ka paʻakai no ka mea ua hoʻokūpaʻa ia i nā meaʻai hou ma mua o ka sodium-waiwai meaʻai i hana ʻia. Ma ke ʻano maʻamau, e hoʻohana ai i kēia keu pono, pono ʻoe e hoʻoikaika e hoʻohana i ka mea liʻiliʻi e hiki ai ke kuke a me nā meaʻai o ka wā.

Eia kekahi o kāna mau mea maikaʻi:

• ʻOi aku ka liʻiliʻi o ka palena ma mua o nā papaʻai protein.
• Hiki iā ia ke hoʻokūpaʻa i nā pae kō kō a kaupalena i ka ʻai ʻana.
• ʻO ka hapa nui o ka poʻe e ukali nei i kēia papaʻai e hoʻomake i ka paona.

Contras

• Hiki ke paʻakikī ke kiʻi i ka nui o ka calcium i kēlā me kēia lā.
• Hiki iā ia ke alakaʻi i ka nele o ka fiber, wikamina C, folate, a me nā minelala like ʻole.
• Hiki iā ia ke kau i ke koʻikoʻi ma nā puʻupaʻa.
• Hiki ke kiʻekiʻe loa i ka momona no nā poʻe e pono e kaohi i ko lākou kahe koko a me nā kiʻekiʻe kolesterol.
• Ma muli o ka manaʻo o ka pōloli, a me ka hōʻemi ʻana o nā meaʻai maʻamau e like me ka laiki a pasta paha, paʻakikī ka ukali ʻana i ka wā lōʻihi.

Nā Kānāwai Diet Zone

Hoʻokumu ʻia nā hoʻolālā pāʻina āpau i nā lula a me nā ʻōlelo aʻoaʻo, a ʻaʻohe ʻokoʻa ka Diet Zone. ʻO nā mea aʻe i waena o nā mea nui loa. He ʻōlelo aʻoaʻo e hoʻolauna mālie i nā loli kūpono a pau i loko o kekahi mau pule a hiki i kou hālāwai pono ʻana i kāu alakaʻi āpau.

ʻO ka makemakika ke kī o kēia papaʻai. Pono e hoʻopili i ke ʻano 40-30-30 i nā meaʻai āpau (ʻekolu mau meaʻai nui a ʻelua mau meaʻai māmā). Pēlā nō, pono e hoʻāʻo e hoʻokō i ka hoʻokaʻawale kaulike o nā pāʻina ʻelima i kēlā me kēia lā.

ʻAi ʻia ka ʻaina kakahiaka i ka hola mua o ke kakahiaka. Hoʻomaka ka uaki e helu mai ka manawa āu e hele ai i waho o kahi moe. Eia kekahi, ʻaʻole ma mua o ʻelima mau hola e hala ma waena o kēlā me kēia pāʻina. ʻO ka mea hope loa, aʻoaʻo ka Zone Diet iā mākou e loaʻa kahi mea ʻai māmā ma mua o ka hiamoe ʻana (i loko o nā hola ʻelua i hala).

ʻO ka hoʻohui ʻana i kahi papaʻai olakino me ka hoʻoikaika mau he mea nui ia e noho ai i ka olakino a me ka ikaika. Paipai ka Zone Diet i ka hoʻoikaika kino akā hoʻoikaika mau. ʻO ka hele wāwae ʻana no ka hapalua hola i kēlā me kēia lā kahi laʻana maikaʻi. Manaʻo ʻia ke kaʻa heʻe a ʻauʻau paha i nā koho maikaʻi, ʻoiai ke pale aku ʻoe i ka overexertion. Hoʻohui i ka hoʻoikaika kino aerobic me 5-10 mau minuke o ka hoʻoikaika ikaika i kēlā me kēia lā.