ʻO ka mea pōʻino, ʻaʻole ʻo ka hoʻoilo ka manawa maikaʻi loa e hoʻokaʻawale iā mākou iho i ka meaʻai. Ma muli o ka nele o nā huaora a me ka hoʻonohonoho maikaʻi ʻole o nā huahana pono ma nā papa hale kūʻai, ʻaʻole ia he meaʻai olakino.
No laila, e "noho" ma ka papaʻai, keu hoʻi inā he papaʻai mono (ʻo ia, aia hoʻokahi huahana). Akā aia mau kekahi ala! E kamaʻilio mākou e pili ana i 1 mau papa hoʻoilo hoʻoilo. ʻO ke kaulike ʻoi loa o lākou āpau i loaʻa a kōkua i ka hoʻomaʻemaʻe a hoʻomaikaʻi hou i ke kino.
ʻAiʻai kāloti
Ka lōʻihi - 4 mau lā
Na kēia mea kanu e hoʻomaikaʻi i kou olakino a hoʻopilikia i ke ʻano o ka ʻili i kahi ala maikaʻi aʻe. ʻO kāloti - ke kumu o nā huaora B, A, D, E, K, ascorbic a me Pantothenic acids, nā aila pono, nā carbohydrates, fiber, a me iodine.
Mālama nā kāloti i ka metabolism a lohi i ka hana ʻelemakule. No laila, he hopena maikaʻi ka ʻai mau ʻana o nā kāloti i ke kiʻi: hele aku nā paona keu, hoʻopaʻa ʻia ka ʻili.
Hoʻolālā ʻia ka ʻai kāloti no 4 mau lā, i ka manawa e ʻai ai i ka salakeke o nā kāloti maka a me nā huaʻai (ma kahi koho, koe wale ka maiʻa), hoʻomaʻamaʻa ʻia me kahi teaspoon o ka meli a me nā kulu liʻiliʻi o ka wai lemon. Ma ka lā 4 wale nō, hiki iā ʻoe ke hoʻonui i ka ʻai o ka ʻuala i hoʻomoʻa ʻia (200 grams) a me kahi ʻāpana berena rye.
I ka lima o ka lā, pono ʻoe e hoʻolauna i ka papa kuhikuhi i nā huahana maʻamau, koe wale ka palai a kiʻekiʻe i nā calorie. Pono e waiho ʻia nā kāloti i loko o ka meaʻai maka, kālua ʻia, a paila ʻia paha.
ʻAe kaʻai kāloti i ka ʻai ʻana i ke kī ʻōmaʻomaʻo, i mea e hoʻomaʻemaʻe i ke kino o nā toxins.
Paukūʻai
Ka lōʻihi - 4 mau lā
E pōmaikaʻi ana kēia ʻai i kou kino a kōkua iā ʻoe e pale i ka pōloli o ke kino i ka hoʻoilo. Aia kēia mea kanu i nā huaora A, E, C, PP, hui b, hao, calcium, magnesium, zinc, a me ke keleawe. I ka manawa i ka paukenaʻai e kāpae i a pau kō, e hoʻohana e like me ka haʻahaʻa paakai, inu nui ka wai, omaomao kī, a me ka mea pono ole e ai ma mua o ka moe.
Menu lā 1:
- ʻAina kakahiaka: 200 gram o ka salakeke a me ka paukena 200 gram oatmeal i loko o ka wai.
- ʻO kaʻaina awakea: 250-300 karamu o ka paukena kopa me ka palaʻai mea kanu.
- ʻO kaʻaina awakea: 250 gram i mahu i ka paukū wai.
Menu lā 2:
- ʻAina kakahiaka: 200 gram o ka salakeke a me ka paukena 200 gram oatmeal i loko o ka wai.
- ʻO kaʻaina awakea: 250-300 karamu o ka paukena kopa, ʻumeke 2 ʻoki.
- ʻO kaʻaina awakea: nā ʻomela hou a hoʻomoʻa ʻia paha.
Papa Kuhikuhi no 3 mau lā:
- ʻAina kakahiaka: 200 gram o ka salakeke a me ka paukena 200 gram oatmeal i loko o ka wai.
- ʻO kaʻaina awakea: 250-300 gram o ka paukena kopa me nā mea kanu.
- ʻAina ahiahi: 250 grams ʻukena salakeke 1 hua waina.
Menu 4 mau lā:
- ʻAina kakahiaka: 200 gram o ka salakeke a me ka paukena 200 gram oatmeal i loko o ka wai.
- ʻO kaʻaina awakea: 250-300 karamu o ka paukena kopa me nā mea kanu, hoʻokahi pepa ʻulaʻula i hoʻomoʻa ʻia.
- ʻO kaʻaina awakea: 300 gram o ka pauka palaoa.
- ʻAi ʻia e ʻai i kekahi hua, koe wale nō ka maiʻa kiʻekiʻe-calorie.
Meaʻai huawaina
Ka lōʻihi - 5-7 mau lā
Ua hoʻohana lōʻihi ka grapefruit i nā meaʻai he nui no ka hoʻemi paona maikaʻi. Hāʻawi ia i ka ikaika a me ka leo, hoʻomaikaʻi i kou ʻano a hoʻonui i ke kino me nā huaora C, B, D, F, A. ʻO ka Uniqueness o kēia hua ʻo ia ka flavonoid naringin, e kōkua ana e puhi i ka momona. Eia kekahi, ʻo ka grapefruit he antioxidant ikaika, hoʻoulu i ka digestion, a hoʻomaikaʻi i ka hana ate. I ka wā o kēia ʻai, pono nō hoʻi e haʻalele loa i ke kō a me ka hapa o ka paʻakai.
Menu lā 1:
- ʻAi kakahiaka: ka hapalua o ka hua waina a i ʻole ka wai mai ia mea, 50 grams lean ham, kī ʻōmaʻomaʻo.
- ʻO kaʻaina awakea: ka hapalua o ka grapefruit, ka saladi mea ʻai, ka tī ʻōmaʻomaʻo.
- ʻO kaʻaina awakea: ka hapalua o ka grapefruit, 150 gram o ka ʻiʻo wili i hoʻomoʻa ʻia, 200 gram o ka saladi ʻōmaʻomaʻo, tī tī.
Menu lā 2:
- ʻO ka ʻaina kakahiaka: ka hapalua o ka huaʻulu a i ʻole ka wai huaʻakai, 2 mau hua i hoʻolapalapa ʻia, tī tī.
- ʻO ka ʻaina awakea: ka hapalua o ka grapefruit, 50 grams o ka cheese haʻahaʻa momona.
- ʻO kaʻaina awakea: ka hapalua o ka hua waina, 200 gram o ka iʻa mahu, 200 gram o ka saladi o nā mea kanu ʻōmaʻomaʻo, kahi ʻāpana berena.
Papa Kuhikuhi no 3 mau lā:
- ʻAina kakahiaka: hapa o ka grapefruit, 2 punetēpō o ka oatmeal ma ka wai, 2-3 mau nati, yogurt momona-momona.
- ʻO kaʻaina awakea: ka hapalua o ka hua waina, ke kīʻaha kīʻaha mea kanu, a i ʻole ka palu mōakāka.
- ʻO kaʻaina ahiahi: ka hapalua o ka hua waina, 200 grams o ka moa i hoʻolapalapaʻia, 2 mau'ōmato i kāluaʻia, ka'ōmaʻomaʻo.
Menu 4 mau lā:
- ʻAi kakahiaka: ka hapalua o ka hua waina, kahi hua manu i hoʻolapalapa ʻia, kahi aniani o ka wai tōmato, kī me ka lemon.
- ʻO kaʻaina awakea: ka hapalua o ka hua waina, 200 gram o ka salakeke mai nā kāloti a me nā mea kanu ʻōmaʻomaʻo, kahi ʻāpana berena.
- ʻO kaʻaina awakea: ka hapalua o ka hua waina, 300 g nā mea kanu i kohu ʻia, ke tī ʻōmaʻomaʻo.
Menu 5 lā:
- ʻAi kakahiaka: 250 grams o ka hua salakeke (grapefruit, ʻalani, Apple), kī ʻōmaʻomaʻo.
- ʻO kaʻaina awakea: ka hapalua o ka hua waina, nā uala i hoʻomoʻa ʻia, 200 gram o ka salakehi kāpeti.
- ʻO ka ʻaina ahiahi: ka hapalua hua waina, 200 grams o ka steak pipi, nā tōmato i kālua ʻia, a i ʻole ka wai tōmato.
Hiki iā ʻoe ke hoʻolōʻihi i ka papaʻai i 7 mau lā ma ke koho ʻana i ka papa kuhikuhi o nā lā i hala.