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Makemake ʻoe e lilo i kaupaona a ʻai mau i nā meaʻai āu e makemake ai? Hiki nō! Hāʻawi ka papaʻai "1000 calories" i ke kōkua o ka poʻe e lilo ana ke kaupaona e makemake ʻole e haʻalele i kā lākou meaʻai punahele. ʻO nā lula maʻamau o kēia ʻano hana o ka hoʻololi ʻana i kahi kiʻi hiki iā ʻoe ke hana i kahi papaʻai i kāu makemake, akā pono ʻoe e mālama i loko o ka helu o ka helu calorie i kēlā me kēia lā.
He aha ka meaʻai 1000 calorie
E like me kāu e manaʻo ai, ʻo ke kumu o kēia meaʻai ʻaʻole e ʻoi aku ma mua o 1000 calories i kēlā me kēia lā. He nui a ʻuʻuku paha?
Ma ka awelika, ʻo ka calorie intake no ka wahine ma kahi o 2000 calories i kēlā me kēia lā, a no ke kāne 2500. ʻO kēia ka mea liʻiliʻi e pono ai mākou e mālama i ke ola. ʻO ia hoʻi, e ʻoki nui ʻia ke kino a e koi ʻia e hoʻolilo i ka mea i hoʻokaʻawale ʻia no ka lā ua.
ʻOiaʻiʻo, ʻaʻole kēia ka hana olakino, ʻo ia ke kumu e hoʻemi ai i ka calorie, ʻoiai hāʻawi lākou i nā hopena wikiwiki i ka manawa pōkole, ʻaʻole i ʻōlelo ʻia e hahai ʻia no ka lōʻihi loa. ʻO ke kumu, no ka mea paʻakikī loa ka hāʻawi ʻana iā ʻoe iho i ka meaʻai maikaʻi me kahi helu liʻiliʻi o nā calorie.
No wai kēia ʻai?
Ua ʻōlelo ʻia ma luna nei e mālama ʻia nā meaʻai me ka akahele. Akā, mai wikiwiki e hopohopo a haʻalele i kāu mau hoʻolālā, no ka mea i kekahi manawa ke kuhikuhi nei nā kauka i kēlā ʻano meaʻai. ʻOiaʻiʻo, no kekahi mau ʻano:
- ʻO ka poʻe me ka BMI (Body Mass Index) ʻoi aku ma mua o 30. ʻO ia hoʻi, obese;
- ka poʻe maʻi maʻi diabetes;
- Ka poʻe hiki ʻole ke hana i ka ʻokiʻoki a i ʻole ka nānā ʻana ma muli o ke kaumaha.
I kēia hihia, ʻo ka lōʻihi loa o ka ʻai ʻana ma kahi o 12 mau pule. Inā ʻo ka pilikia he hoʻokahi crease ʻē aʻe ma ka ʻōpū, a laila ʻaʻole pono ʻoe e pili i kēia regimen no nā pule he ʻelua.
1000 calorie mea huna meaʻai
ʻO ka mea huna nui o kēia meaʻai, ʻo ia ka mālama ʻana i ka ʻai ma 1000 calories. Akā ehia mau manawa āu e ʻai ai a me nā meaʻai - ʻaʻole ia he mea nui. Eia nō naʻe, ʻo ka papa inoa o nā huahana kūpono loa (low-calorie) aia ma laila, akā e kamaʻilio mākou e pili ana i kēia ma hope.
Akā, e nānā kākou i kekahi mau hana hoʻopunipuni e kōkua iā ʻoe e hoʻomanawanui i kēia ʻai me ka hanohano a me ka hanohano.
- E nīnau mua i kāu kauka;
- E hoʻouka i ka palapala noi no ka helu ʻana i nā calorie, no ka mea he nui ka nui o lākou no kēlā me kēia ʻono a me nā kala.
Hiki ke hoʻouka ʻia ma ke kelepona a i ʻole kamepiula. Ua like lākou a pau, ʻo ka mea nui, ʻo ka maʻa ʻana iā ʻoe iho e lawe mai i nā meaʻai a pau i ʻai ʻia ma laila. ʻOi aku ka maikaʻi ma mua o ke kākau ʻana i nā mea a pau i loko o kahi puke. ʻOiai, inā makemake ʻoe e hana i nā mea āpau i ke ala kahiko, a laila e hele;
- Inā ua hoʻoholo mua ʻoe e hele i kēia meaʻai, a laila e hoʻomaʻamaʻa iā ʻoe iho e heluhelu pono i ka lepili o nā huahana;
- E kūʻai i ka unahi kīhini. E kōkua nui kēia i ka mālama ʻana i nā ʻāpana;
- E inu nui i ka wai;
- Hoʻopau i nā meaʻai me kahi helu glycemic kiʻekiʻe (berena keʻokeʻo, ʻuala, kō, laiki keʻokeʻo, pasta, milk chocolate) mai ka meaʻai;
- Hoʻopau i nā momona trans (butter, margarine) mai kāu ʻai. ʻO nā momona olakino e hāʻawi wale i 20% o kāu mau calorie i kēlā me kēia lā;
- Hana i kekahi cardio. E wikiwiki lākou i ka helu o ka puhi ʻana i nā calorie.
ʻO nā pono a me nā pōʻino o ka 1000 Calorie Diet
Ma mua o kou hoʻoholo ʻana iā ʻoe iho inā pono ʻoe i kēia meaʻai, e kaupaona i nā pono a me nā pōʻino a mākou i hoʻomākaukau ai ma aneʻi:
maikaʻi
- ʻO ke kaumaha wikiwiki;
- ʻO nā meaʻai olakino;
- Ola lōʻihi;
- ʻO ka manawa haʻahaʻa o ka oncology;
- ʻO ka liʻiliʻi o ka hiki ʻana o ka lolo e pili ana i ka makahiki;
- Hoʻomaikaʻi i ka hana hānau.
Nā mea liʻiliʻi
- ʻO ke poʻo a me ka noʻonoʻo;
- Nawaliwali a me ka luhi. ʻO ia ke kumu ʻaʻole hiki ke komo i nā haʻuki me ka ikaika. ʻOi loa - hele wikiwiki;
- Hiki ke hoʻopilikia i ka metabolism, endocrine, digestive, cardiovascular system and immunity;
- ʻAʻole kūpono kēia meaʻai no ka hoʻohana lōʻihi.
1000 koi koi calorie
Hiki iā ʻoe ke hoʻohana i nā mea āpau āu e makemake ai, akā kūpono i ka calorie norm o 1000 mau ʻāpana. ʻOiaʻiʻo, pono ka manaʻo nui i ka wīwī, haʻahaʻa-calorie, meaʻai olakino. Inā ʻaʻole, ʻo ka ʻai ʻana i nā meaʻai me ka liʻiliʻi o ka ikehu, akā kiʻekiʻe ka calorie a maikaʻi ʻole (no ka laʻana, ka meaʻai wikiwiki a i ʻole nā mea ʻono), hiki iā ʻoe ke hoʻonele i ke kino i nā mea pono a hoʻonāukiuki i nā pilikia olakino. ʻO ka nui o ia meaʻai, a me nā meaʻai palai, nā hua palaoa keʻokeʻo, nā muffins, nā mea inu carbonated, pono e hoʻemi ʻia. ʻOi aku ka maikaʻi, e haʻalele loa iā lākou no ka manawa o ka ʻai. He mea nui e loaʻa i ka papa inoa nā mea kanu, nā huaʻai, nā hua, ka ʻiʻo lean a me ka iʻa, ka waiū momona. Hoʻopiha hou i nā momona me hoʻokahi a ʻelua paha teaspoon o ka aila meaʻai i ka lā a ʻoi aku ka maikaʻi ʻaʻole e wela. Ma ke ʻano he uku no ka ikaika a me ke kūpaʻa ʻana, hiki iā ʻoe ke hoʻopau i kāu meaʻai punahele. E noʻonoʻo e pili ana i ka mea āu e makemake ai e ʻai (e ʻōlelo, candy a i ʻole sausage) a, i ka helu ʻana i kā lākou ʻike calorie, hoʻohui i ka meaʻai.
ʻO ka hoʻomau ʻana i ka papa calorie 1000 ʻaʻole i koi ʻia no nā lā he ʻehiku, a i ʻole e lohi ka metabolism. Ma hope o hoʻokahi hebedoma o kaʻai ʻana, inā makemake ʻoe e hoʻomau i ka lilo ʻana o ke kaupaona, e hoʻonui wale i ka ʻai ʻana o ka calorie o ka papaʻai o kēlā me kēia lā ʻaʻole nui (a i 1200-1300 mau ikehu). I kekahi hihia, ʻaʻole pono ke hoʻonui nui i ka "waiwai" o ka meaʻai. Hana i kēia me ka lohi i ʻole e makaʻu i ke kino a hoʻonui i ka ʻōpū.
Ma ka papaʻai 1000 calorie, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka pāhaina hakina. E wikiwiki ana ʻolua i ka metabolism a hāʻawi i ka hōʻoluʻolu kaumaha o ke kaupaona ma muli o ka loaʻa mau o ka meaʻai i loko o ka ʻōpū. Me ke kanalua ʻole, maikaʻi ia i ka “ʻānai” ʻana a me ka ʻoi loa ʻana o ka ʻōpū, maʻa i ka loaʻa ʻana o nā wahi liʻiliʻi o ka meaʻai.
E inu pono i ka wai (ma ka liʻiliʻi 1,5 liters o kēlā me kēia lā). ʻO ka mea, ʻo ia (ʻo ka mea nui) e ʻae i ke kino e hōʻalo i kahi kūlana weliweli o ka make wai. A ʻo ka lua, e "hoʻopunipuni" ka wai i ka ʻōpū, e hoʻopihapiha i kāna mau puke, kahi e maʻalahi ai ke māʻona me ka liʻiliʻi o ka meaʻai.
E hoʻāʻo e hoʻolālā i kāu papaʻai ma mua, a laila ʻaʻole ʻoe e "hoʻolei" i nā mea keu i loko ou. E paʻi i ka pākaukau calorie no kāu mau meaʻai a kau iā ia i kahi kaulana. Hiki iā ʻoe ke hoʻohana i nā koho papa ma lalo.
Manaʻo ka poʻe Nutritionists e hoʻokumu i ka meaʻai i ke ʻano o ka ʻaina kakahiaka i nā meaʻai momona i ka protein lean. ʻO nā huahana waiū a i ʻole nā mea momona momona, momona haʻahaʻa a momona liʻiliʻi paha nā koho maikaʻi. He mea maikaʻi ka ʻai ʻana i ka ʻaina kakahiaka me nā cereals like ʻole, nā berena palaoa piha.
No kaʻaina awakea, he mea pono e ʻai i ka sopā momona momona, kahi ʻāpana o ka ʻiʻo a iʻa (iʻa iʻa) i kuke ʻia me ka ʻole o ka ʻaila, a me ka saladi mea ʻai.
I ke ahiahi, ʻōlelo ʻia e nānā i nā huahana protein lean. No ka ʻaina ahiahi, hiki iā ʻoe ke hoʻolapalapa a hoʻomoʻa paha i ka ʻiʻo a i ʻole ka iʻa, e hele pū me ka ʻai me ka liʻiliʻi o nā carbohydrate olakino (e like me ka laiki brown).
ʻO ka meaʻai māmā ma ka tī momona momona, kefir, nā wai momona hou, a me nā huaʻai a me nā mea kanu maoli. Ma mua o ka hiamoe ʻana, no ka hiamoe maikaʻi ʻana, hiki iā ʻoe ke inu i kahi kīʻaha kī me kahi teaspoon o ka meli a i ʻole ʻelua mau hua maloʻo maloʻo loa.
No hoʻokahi hebedoma e ʻai ana he 1000 mau calorie i kēlā lā i kēia lā, e hoʻopau ʻia ma ka liʻiliʻi he 2-3 kilokilo pono ʻole.
Lawe mākou i kāu mau koho i nā koho koho no ka papa kuhikuhi o ka papa "1000 calories".
Koho No. 1
- ʻAina kakahiaka: tī tī momona-momona (2 punetēpō) a me kahi ʻāpana o ka berena ʻeleʻele a me ka rai.
- ʻO ka lua o ka ʻaina kakahiaka: apple a pear paha.
- ʻO kaʻaina awakea: kahi pola liʻiliʻi o ka sop meaʻai me ka palai ʻole; 100 g o ka hoʻopiha moa i hoʻolapalapa ʻia; ʻelua mau punetēpō o ka salakeke huapalapala non-starchy a i ʻole 3 tbsp. l. nā mea kanu i hoʻolapalapa ʻia.
- Mea ʻai ahiahi: 2 walnuts.
- ʻO kaʻaina awakea: 100-120 g o ka palaoa buckwheat; ka hua moa i hoʻolapalapa ʻia a i hoʻomoʻa ʻia paha; kahi ʻāpana o ka salakeke mai ka kukama, kōmato, ka lettuce a me nā greens like ʻole.
- Pāʻina ahiahi: inā pōloli ʻoe, hiki iā ʻoe ke ʻai i kahi punetune o ka curd momona momona.
Koho No. 2
- ʻAina kakahiaka: hua moa i hoʻolapalapa ʻia; kahi ʻāpana o ka rai a ʻeleʻele berena paha, i hamo ʻia me ka waiūpaka (10 g); he kīʻaha waiū (inā makemake ʻia, hiki iā ʻoe ke soy a i ʻole ka niu); hapalua o ka hua waina.
- ʻO ka lua kakahiaka: 2 plums a i ʻole 2 apricots.
- ʻO kaʻaina awakea: paila a hoʻomoʻa ʻia paha ka bipi wīwī (ma kahi o 80 g); nā mea kanu i kāpala ʻia i ka wai (200 g); ka saladi mea ʻai ʻōmaʻomaʻo (150 g).
- Mea ʻai ahiahi: waiū skim (200 ml).
- ʻO kaʻaina awakea: nā umauma moa i hoʻolapalapa ʻia (a i 100 g); ʻelua mau punetēpu o nā mea kanu i kālua ʻia a me ka hapa o ke kīʻaha o ka waiū momona momona.
- Late ʻaina ahiahi: ma mua iki o ka manawa hiamoe, hiki iā ʻoe ke hoʻolana iā ʻoe iho me kahi kīʻaha o kefir momona momona.
Koho No. 3
Pono e hoʻopau ʻia kēia mau huahana i loko o 6 mau hola:
- - 400 g o nā mea kanu (ke nānā mākou i nā huahana non-starchy);
- - kahi'āpana berena (a hiki i 40 g);
- - 300 g o nā huaʻai;
- - kahi hua moa, i hoʻolapalapa ʻia a moa ʻia i loko o ka pā maloʻo;
- - 10-15 g pata;
- - kaʻiʻo momona, hoʻomoʻa ʻia me ka ʻole o ka ʻaila (150 g).
Koho No. 4
- ʻAina kakahiaka: hua moa moa i hoʻolapalapa ʻia; kahi ʻāpana o ka berena rai, hamo ʻia me ka palaoa wīwī lahilahi; hapa hapalua; waiū skim (200 ml).
- ʻO ka lua o ka ʻaina kakahiaka: kōpaʻa kō ʻole (200 ml).
- ʻAina awakea: 80 g o ka ʻiʻo ʻai i hoʻomoʻa ʻia; ka saladi o nā mea kanu non-starchy (200 g); maka maka pipi liʻiliʻi.
- ʻAina ahiahi: kahi ʻāpana o ka berena rai (hiki iā ʻoe ke hamo i kahi liʻiliʻi me ka waiūpaka) me kahi ʻāpana tī; a i 250 ml o ka waiū skim.
- ʻO kaʻaina awakea: kaʻiʻo i hoʻolapalapa ʻia (80 g); kukama a me ka salakeke kōmato (200 g); hapalua kīʻaha o ka waiū momona momona; ʻūlū mandarin.
Koho No. 5
- ʻAina kakahiaka: he kīʻaha o ka waiū momona momona.
- ʻAina awakea: 150 g o ka pi i koʻi ʻia a i ʻole nā pi; 100 g ʻiʻo a iʻa paha, kuke me ka hoʻohui ʻole i ka aila; 2 kele. l. buckwheat a raiki paha me 400 g o nā mea kanu i kohu ʻia (e nānā i nā mea calorie haʻahaʻa).
- Mea ʻai ahiahi: maiʻa a i ʻole ʻelua mau ʻoma liʻiliʻi.
- ʻO kaʻaina awakea: kahi pola o ka momona momona momona a mea ʻai paha me ka palai ʻole; i ke kīʻaha o ka yogurt momona momona a i ʻole kefir (hiki iā ʻoe ke inu i kēia manawa a i ʻole kokoke i ka manawa hiamoe).
Koho No. 6
- ʻAina kakahiaka: kope / tī me ka waiū; palaoa palaoa holoʻokoʻa.
- ʻO kaʻaina awakea: kahi ʻāpana o nā iʻa iʻa i hoʻolapalapa ʻia a me nā kōmato liʻiliʻi ʻelua.
- Palekana, he ʻāpala.
- ʻO kaʻaina awakea: a hiki i 200 g o ka curd momona momona me ka hoʻohui o jam (ma kahi o 30 g); he kīʻaha koko me ka waiū momona momona.
Koho No. 7
- ʻAina kakahiaka: i hoʻolapalapa ʻia a i hoʻomoe ʻia i ka hua moa moa; kī a kope paha me ka waiū i hoʻohui ʻia.
- ʻAina awakea: hupa mea ʻai; he ʻāpana iʻa wiwi i hoʻolapalapa ʻia.
- Mea ʻai ahiahi: 2 mau ʻoma liʻiliʻi.
- ʻO kaʻaina awakea: 150 g salakeke seleri a me nā greens like ʻole a me ka nui o ka moa moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha.
Koho No. 8
- ʻAina kakahiaka: tī me 1 tsp. ka meli a me ke kope me ka waiū.
- ʻO kaʻaina awakea: 150 g o nā hoʻopiha palaoa i hoʻolapalapa ʻia a me ka nui o ka porridge buckwheat; 2-3 mau ʻōmato liʻiliʻi.
- Mea ʻaina awakea: 2 mau ʻoma.
- ʻO kaʻaina awakea: kahi pola o ka momona momona momona momona; a i 150 g o 0% momona curd me ka ʻāpala.
Koho No. 9
- Kakahiaka: 2 mau hua i hoʻolapalapa ʻia a me ka palaoa palaoa ʻelua.
- ʻO kaʻaina awakea: 100 g o salmon a pink a me ka hapalua o ke kīʻaha o ka iʻa iʻa.
- ʻO kaʻaina awakea: ma kahi o 100 g o ka moa i hoʻolapalapa ʻia a me 200 g o ka salima kukama-kōmato me nā mea kanu.
Koho No. 10
- ʻAina kakahiaka: bacon lean (100 g); Kope kī.
- Lunch: 200 g o ka momona momona momona a me ka ʻāpala.
- Mea ʻai ahiahi: kahi kīʻaha o ka yogurt hakahaka a i ʻole he mau punetēpō o ka tīhi momona momona.
- ʻO kaʻaina awakea: kaʻuala i hoʻolapalapa ʻia; a hiki i 200 g o nā hoʻopiha moa, hoʻomoʻa ʻia a i hoʻolapalapa ʻia paha; sauerkraut (100 g).
Koho No. 11
- ʻAina kakahiaka: he mau punetēpō o ka tī momona momona me ka hoʻohui o nā mea kanu; he ʻāpana o ka palaoa hū ʻole.
- Mea ʻai māmā: he ʻāpala a me kekahi mau pistachios.
- ʻO kaʻaina awakea: kahi pola o ka sup i hana ʻia i kēlā me kēia, koe wale kaʻuala, nā mea kanu; ka hoʻopiha moa i hoʻolapalapa ʻia (50 g); 2 kele. l. porridge buckwheat; kukama hou; compote me ke kō ʻole.
- Mea ʻai ahiahi: he pepeiao liʻiliʻi o ka moa palaoa i hoʻolapalapa ʻia.
- ʻO kaʻaina awakea: 80 g o ka moa i hoʻomoʻa ʻia me ka ʻili ʻole; he ʻelua punetēpō o nā mea kanu pūlehu, koe wale ka ʻuala; 200 ml o kefir.
Koho No. 12
- Kakahiaka: 3 tbsp l. ʻōwili ʻia nā ʻoka i kuke ʻia i ka waiū momona momona; ʻelua mau prun a i ʻole apricots maloʻo.
- Mea ʻai māmā: he piha lima o nā raspberry.
- ʻO kaʻaina awakea: pola o ka sup cabbage; 100 g iʻa iʻa i paila ʻia; 2 kele. l. raiki; ʻōmato; inu inu hua ʻole ʻole ʻia mai nā hua (aniani).
- Mea ʻai ahiahi: 2 mau walnuts a i ʻole kekahi hua ʻole starchy.
- ʻO kaʻaina awakea: 100 g iʻa iʻa i hoʻomoʻa ʻia i ka pepa pepa; kukama a me ka salakeke kōmato; he kīʻaha o ka waiū curdled a i ʻole yogurt hakahaka.
Kū'ē
ʻO nā kamaliʻi, ʻōpio, nā poʻe ʻelemakule, ma hope o ka hana ʻana i nā hana ʻoki, nā wahine hāpai a me nā lactating, nā poʻe e hana nei i ka hoʻoikaika kino, a ʻaʻole pono nā mea pāʻani e pili i kaʻai 1000 kalori.
Nā pono o ka 1000 Calorie Diet
- ʻAʻole kapu loa i nā meaʻai. E hoʻokuʻu i kahi liʻiliʻi, akā hiki iā ʻoe ke hoʻohana i nā mea āpau.
- Hoʻokumu ʻepekema kēia papaʻai: puhi mākou i ka ikehu ma mua o kā mākou ʻai a lilo ka kaumaha.
- Hāpai ka paina haʻihaʻi paipai ʻia i ka pohō kaumaha me ka ʻole o ka pōloli nui.
- Me kahi papa kuhikuhi kūpono a me ka hoʻonui ʻole i ka lōʻihi o ka papaʻai, ʻaʻole ʻoe e hoʻonele i ke kino i nā mea ola.
Nā mea maikaʻi ʻole o ka papa ʻa 1000 kalori
- ʻO ka noho ʻana ma ka papa ʻaukā 1000 calorie hiki ke lilo i mea paʻakikī i ka wā mua ma muli o ka pono e "loiloi" i nā meaʻai āu e ʻai ai. ʻAʻole hiki ke hoʻomaopopo pololei i ka ʻike o ka caloriu o kekahi huahana, ke kūʻai ʻia i loko o kahi hoʻokumu hale lawelawe.
- Inā ʻaʻole ʻoe e kākau i lalo i ka papaʻai i lawa ka lumi i loko o ia no ka nui o nā meaʻai olakino, hiki i ke kino ke kū i kahi hemahema o nā mea pono e hana maʻamau.
AEIA A HOOPALAIA
E like me ka mea i ʻōlelo ʻia ma luna nei, ʻaʻohe mea ʻai i pāpā ʻia i kēia ʻai, akā naʻe, inā makemake ʻoe e komo i loko o 1000 calories me ka ʻole o ka palena ʻana iā ʻoe iho i nā kīʻaha kīwī a me ka pata, a laila pono e kāpae ʻia kekahi mau meaʻai maʻamau.
Uaʻaeʻia
- Nā mea kanu (koe ka ʻuala);
- Nā huaʻai;
- ʻO ka ʻiʻo kālua a kālua ʻia paha;
- Iʻa paila a kālua ʻia;
- Palaoa palaoa holoʻokoʻa;
- nā huahana waiu haʻahaʻa calorie;
- ʻO nā hua liʻiliʻi;
papaia
- Palaoa keʻokeʻo;
- Nā hua maloʻo;
- ʻO kaʻaila (mea kanu a me nā holoholona) i ka nui;
- Nā meaʻono;
- ʻO nā meaʻai (nā pīkī, nā pīkī, nāʻanoʻano);
- Pasta;
- ʻO nā huahana waiū momona (keiki);
No ka waiʻona, inā makemake ʻoe, hiki iā ʻoe ke inu i hoʻokahi kīʻaha. ʻO ka mea nui e nānā i nā calorie. ʻO ka Hint, ka pia a me ka waina maloʻo ka haʻahaʻa o ka calorie. A e hoʻomanaʻo he mea nui ke ʻano o ka hoʻomākaukau ʻana. ʻOiai ʻo ka huahana haʻahaʻa haʻahaʻa haʻahaʻa e hoʻopau ʻia inā e ʻai ʻia i ka ʻaila. ʻOi aku ka maikaʻi o ka hoʻolapalapa a hoʻomoʻa paha i ka meaʻai. He ala maikaʻi loa ka paila pālua, akā pono ʻoe e maʻa i ka ʻono kikoʻī o ka meaʻai.
Hoʻopau hou i ka 1000 calories
Inā makemake ʻoe e lilo hou nā paona, hiki iā ʻoe ke hoʻohaʻahaʻa hou i ka ʻike calorie o ka papaʻai, akā ma ka liʻiliʻi he ʻelua a ʻekolu mau pule ma hope o ka pau ʻana o ka papaʻai.
سلام تا حالا کسی رژیم 1000کالری گرفته که جواب داده باشه؟ چه طور بوده و لطف کنید تجربش رو به من بگید ممنون میشم.