Nā lā 14 me ka ʻole o nā mea momona: ka papaʻai mai Anita Lutsenko

Ua lanakila kēia ʻōnaehana hōʻemi kino e lanakila i nā puʻuwai o nā mea ukali he nui: haʻalele mau i kēlā me kēia pule he ʻelua pule momona i ko mākou ʻāina. He aha nā lula no kēia mau lā 14?

Ua ʻōlelo ʻia e ka mea aʻoaʻo papahana kīwī kaulana ʻo Anita Lutsenko ʻo ka hōʻole ʻana o ke kō e hoʻomaikaʻi i ke kūlana o ke kino āpau, hoʻomaha i ka hilinaʻi a me kekahi mau paona keu.

ʻO Marathon kahi pūnaewele kaulana ma Instagram kahi e waiho ai i nā kiʻi ma mua a ma hope o 14 mau lā. He maʻalahi nā lula:

• - ala ʻoe i kēlā me kēia lā ma ka hola 6.30,
• - inu i nā aniani 2 o ka wai mehana ma kahi ʻōpū nele, hiki i ka lemon,
• - nā hanu hanu,
• - hana i kekahi o nā hoʻoikaika i hāʻawi i kāu ʻaoʻao Anita
• - ʻai i kahi lā ma nā ʻōlelo aʻoaʻo a ka marathon.

ʻAʻole hiki iā ʻoe ke ʻai:

1. ʻO ke kō keʻokeʻo a me nā meaʻono, stevia, fructose, a pēlā aku.
2. ʻO nā mea inu momona (nā mea inu momona, Cola, nā pūʻolo wai huaʻai, nā mea inu huaʻai, nā wai momona hou, nā mea leʻaleʻa), a me nā candies
3. Miliki.
4. ʻO nā mea ʻono āpau (nā kuki, ke kanakē, marshmallow, jelly, halva, kokoleka, ʻaikalima, tī uala, berena, jam).
5. ʻO ka berena keʻokeʻo, nā pahū, nā ʻeke, nā pī, nā ʻāpana, nā popcorn, nā mālama.
6. Wai anu.

Hiki iā ʻoe ke:

1. Pono e hoʻokaʻawale ʻia nā meaʻai āpau e 3 mau meaʻai nui a me nā meaʻai māmā.
2. 2 mau manawa i ka lā mai kēia papa inoa: nā hua, moa, iʻa, ʻiʻo, ake, pīni, tofu, tī, yogurt, kefir.
3. 2 huahana mai kēia: porridge, lentils, laiki (Basmati), berena, pasta (a hiki i 17 mau hola).
4. 1 hua i ka lā, koe ka maiʻa a me nā hua waina.
5. Nā hua maloʻo - 3 mau ʻāpana i kēlā me kēia lā.
6. 2 manawa i ka lā a me nā mea kanu.
7. Honey (kahi teaspoon i kēlā me kēia lā).
8. Papa Kuhikuhi Laʻana:

ʻO ke koho mua

• ʻAi kakahiaka: 2 mau hua ʻai i kāwili ʻia, ka berena palaoa holoʻokoʻa, 150 gram o nā lau.
• Mea ʻai māmā: 1 huaʻai, 20 gram o nā lau.
• ʻO kaʻaina awakea: 100 gram o ka pala pala pala i hoʻolapalapa ʻia 200 gram o nā mea kanu i hoʻomoʻa ʻia me nā pepa, 40 g feta tī, a i ʻole tī feta.
• ʻO kaʻaina awakea: 100 gram i hoʻoulu ʻia i ka ʻai, 250 gram o Ratatouille.

Koho ʻelua

• Kakahi kakahiaka: 3 punetēpō o ka oatmeal palaualelo me 100 ml o ka yogurt maoli a me 1 hua.
• Mea ʻai māmā: 150 gram o ka tī, he teaspoon o ka meli, kahi teaspoon o ka flaxseed.
• ʻO kaʻaina awakea: ka uala i hoʻomoʻa ʻia me ka saladi mea kanu 150 ml holika o ka broccoli sup.
• ʻO kaʻaina awakea: 100 gram o ka iʻa keʻokeʻo i hoʻomoʻa ʻia, 250 gram o ka mea kanu i kanu ʻia me ka bulgur.