Contents
ʻO ka lilo ʻana o ke kaupaona a 3 kg i 2 mau pule.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1400 Kcal.
E alakaʻi i kahi ʻano ʻano hana, akā paʻa mau nā paona hou i kou kino? Ua kūkulu ʻia kahi meaʻai ikaika no ʻoe. Hoʻokumu ʻia ia me nā ʻano huahana kūpono a olakino a kōkua iā ia e lilo i 5 kg i ka mahina.
Koina ʻai pono
Ma ka papa hana, he mea nui ka hāʻawi ʻana i ke kino me nā mea kūpono (nā huaora, nā minelala a me nā electrolytes mai ka meaʻai). ʻO ka hola ma kahi o ka calorie i kēlā me kēia lā o ka papaʻai pono e lilo i 1500 mau ikehu. Inā ʻoe e hana nei i ka hoʻomaʻamaʻa ikaika, ʻaneʻane ʻaʻohe lā i piha me ka ʻole o kahi hale hoʻoikaika kino, hoʻolilo ʻoe i nā manawa āpau i kou mau wāwae, a laila e hoʻonui ʻia ka ʻai calorie i 1700-1800 calories (akā ʻaʻohe mea hou aku).
I ka wā o ka "pahū" o ka ikehu, pono ia e hoʻihoʻi iā ia i ke kino e ka ʻai ʻana i nā haʻuki kūpona. ʻO kēia mau mea i lawe iā mākou i 55-60% o ka nui o ka ikehu. ʻAi i nā cereala, wholegrain a me ka palaoa bran, nā mea kanu a me nā huaʻai.
ʻAʻole emi iki ka protein no ke kino. E hoʻokomo i ka ʻiʻo wīwī, ka iʻa, ka iʻa, nā hua manu i kāu meaʻai. I ka papa kuhikuhi i kēlā me kēia lā, ʻōlelo ʻia e ʻimi i kahi wahi no ka waiū a me nā huahana waiu momona o ka momona haʻahaʻa (ka cottage cheese, kefir, ka waiū). Ua hōʻoia ka poʻe ʻepekema pono e lawe ka poʻe ikaika i ka liʻiliʻi o 15% o kā lākou meaʻai i nā huahana protein i kēlā me kēia lā.
E ho'āʻo e hoʻohana nui i nā meaʻai momona. ʻAe, pono ke kino i ka momona, akā pololei. ʻO kāna mau kumu he iʻa momona, ʻaila meaʻai me ka mālama ʻole ʻana i ka wela, nā ʻano nati like ʻole. ʻO ka ʻai ʻana i ka meaʻai wikiwiki, nā pastries, nā meaʻai palai ʻaʻole e hāʻawi iā ʻoe i ke olakino. Manaʻo ʻia e haʻalele i nā huahana e like me ka hiki, ʻoi loa i ka wā o ke kaumaha o ke kaumaha.
E hoʻāʻo e ʻōlelo ʻaʻole i ke kō kō, a ma ka liʻiliʻi, mai ʻai i ka nui. ʻO ke kuko no nā mea ʻono e kōkua i ka pohō ʻana i ke alo o ka meli, nā jam maoli a mālama ʻia paha i ka papaʻai. Ma waho aʻe o ka hoʻohana nui ʻana o ka wai maʻamau, hiki iā ʻoe ke inu i nā wai momona hou a me nā mea inu huaʻai mai nā makana o ke kūlohelohe, tī, lāʻau tī. He ʻōlelo aʻoaʻo e inu kope me ka liʻiliʻi e hiki ai, a ʻoi aku ka maikaʻi i ka hapa mua o ka lā. ʻAʻole hiki iā ʻoe ke inu i ka waiʻona i ka wā o ka papa hana.
He mea nui e komo i loko o ke kino nā wikamina. E hoʻokalakupua i nā mea nui loa. Pono nā huamona B e ka ʻōnaehana hopohopo, ka lolo, ka puʻuwai a me nā mākala. Kōkua lākou i ka ʻai ʻana i ka meaʻai, ʻo ia hoʻi ʻo nā huakalā, hoʻoponopono i ka momona, protein a me ka wai wai, pili i ka hematopoiesis, a he mea pono no ka hana ʻana i nā hunaola hou. ʻAi ʻia ka wai i nā wai B. No laila, he mea hiki ʻole ke hoʻāhu iā lākou no ka wā e hiki mai ana, pono e hoʻopiha i kā lākou mau mālama i kēlā me kēia lā. Hiki iā ʻoe ke loaʻa i kēia mau wikamina i ka palaoa, nā cereala, nā nati, nā ʻanoʻano, nā hua moa, ka hānai holoholona, ka waiū, ka waiū, nā ʻāpana, nā kāpena, nā mea milo, nā lau lau ʻōmaʻomaʻo, nā ʻiʻo ʻiʻo, nā iʻa, nā lau, nā ʻaka, nā maiʻa, nā ʻalani, nā ʻapelika, nā ʻāpala , melon.
No ka hoʻonuiʻana i ke kū'ēʻana o ke kino i nā hopenaʻino, pale i nā maʻi a me nā bacteria, hoʻomaʻemaʻe mai nā meaʻawaʻawa, pono e hoʻokomo i nā meaʻai i loaʻa ka huaora C i loko o ka meaʻai. ka cholesterol koko, a hoʻoikaika i ka ho'ōla ʻana i nā ʻeha. Loaʻa ka nui o ia mea i loko o nā pūhaka rose, nā ʻulaʻula ʻulaʻula a me ka ʻōmaʻomaʻo, ke kai buckthorn, ka currant ʻeleʻele, ka pā paʻi a me ka dill, Brussels sprouts a me ka cauliflower, kiwi, papaya, alani, strawberries, strawberries, a me nā hua waina. ʻAʻole loaʻa ka huaora C i nā huahana holoholona.
Mai poina e hoʻolako i ke kino me ka huaʻa D. Hiki iā ia ke pale i nā maʻi he nui (rickets, cancer, osteoporosis, psoriasis, vitiligo, autoimmune maʻi, maʻi o ka puʻuwai a me nā kīʻaha koko), hoʻomaikaʻi i ke kūlana o ka lauoho, nā niho a me nā kui, hoʻoikaika. ka palekana, hoʻoponopono i ka ulu a me ka hana koʻikoʻi o nā cell. ʻO nā kumu meaʻai maikaʻi loa o ka huaora D he iʻa momona (salmon, cod) a me ka ʻaila iʻa, nā halo nahele (chanterelles a me nā mea ʻē aʻe), ke ake o nā holoholona, ka hū, ka pata, ka paʻakai a me nā huahana waiu momona ʻē aʻe, nā yolks hua manu, a me ka caviar.
Mai hoʻonele iā ʻoe iho i ka wikamina E - ka mea nui antioxidant i hiki ke hoʻonui i nā pale o ke kino e kūʻē i nā radical free. Kōkua ka Wikamina E i ka pale ʻana i ka ʻelemakule, hoʻomaikaʻi i ka hana o nā gonad a me nā gland endocrine ʻē aʻe, pale i ke kūkulu ʻia ʻana o ke koko, hoʻomaikaʻi i ka ikaika o nā kāne, hoʻolohi i ka ulu ʻana o ka maʻi ʻaʻa puʻuwai, a hoʻēmi i ka hoʻoweliweli o ka hāpai keiki i nā wahine ʻO nā aila mea kanu (germ germ, soybean, cottonseed, sunflower), nā nati (almonds, hazelnuts, walnuts) kahi kumu maikaʻi loa o ka huaora E.
ʻO nā mālama o ka wikamina A i ke kino e hoʻonui i kona kūpaʻa i nā maʻi like ʻole, e loaʻa i kahi hopena anti-cancer, hoʻonui i kou nānā a wikiwiki i ka helu pane. Hoʻoikaika ka Wikamina A i nā iwi, ka lauoho, nā niho, mālama i ka ʻili olakino. Māmā ka momona o ka wikamina, no laila mālama ʻia i loko o ke kino. ʻAʻole pono e hoʻopiha hou ʻia kāna mau waihona i kēlā me kēia lā. Ma waena o nā meaʻai, e nānā no ka wikamina A i nā hua citrus, kāloti, ka bata, ka waiū, nā hua manu, ke ake, a me ka aila iʻa.
ʻOiai ʻo ko mākou kino ka hapa nui o ka wai, pono i ke kino e lawa i nā minela, keu hoʻi nā electrolytes. ʻO ka hana nui o nā electrolytes ka hydrate i ke kino a mālama i nā mākala a me nā ʻalolo e hana. Haʻalele koke nā toxins kūloko (urea a me ka amonia) i ko mākou kino ke hoʻomaʻemaʻe maikaʻi ʻia. Nānā nui ka poʻe haʻuki i ka lawe ʻana o electrolytes, no ka mea i ka wā hoʻomaʻamaʻa me ka hou, waiho nā hale kūʻai o ka potassium, sodium a me chloride i ke kino. ʻO ka potassium kahi mineral nui a he 90% nā paia o nā pūnaewele. Mālama ʻo Sodium i nā mākala, nā aʻa a me nā ʻaʻa o ke kino, a pale i ka nalo ʻana o ka wai ma o ka urination. Nui nā poʻe haʻuki i kēia lā e hoʻoponopono hou i nā electrolytes me nā mea inu haʻuki sugary. Akā ʻoi aku ka maikaʻi a me ka maikaʻi o ka loaʻa ʻana o nā electrolytes mai ka meaʻai. Hoʻopili i nā ʻāpala, lemona, maiʻa, kāloti, beets, kulina, zucchini, ʻōmato, nā nati a me nā ʻanoʻano, nā pi a me nā lihi, a me nā lau lau ʻōmaʻomaʻo i kāu papaʻai.
ʻO nā pāʻina i ka wā o ka papaʻai hana e like me ka loli a kaulike ʻia e like me ka hiki, ka hakina (ma kahi o 5 mau manawa i ka lā i nā ʻāpana liʻiliʻi). He ʻōlelo aʻoaʻo e hoʻomālamalama i ka ʻaina awakea. Inā makemake ʻoe i ka pōloli ma hope o ka ʻaina awakea, hiki iā ʻoe ke hoʻolana iā ʻoe iho me kahi hua liʻiliʻi o ka waiū waiū fermented a inu paha ma mua o ka hiamoe. He mea pono, no ka laʻana, e inu i kahi kefir haʻahaʻa momona. No laila e hiamoe koke ʻoe a pōmaikaʻi i ke kino.
No ka lōʻihi o ka papaʻai papa hana, hiki iā ʻoe ke noho ma luna o ia mea ke makemake ʻoe. Ma ka maʻalahi, ke hiki ʻoe i ke kaupaona i makemake ʻia, e hoʻonui i ka ʻike calorie a i ka helu e emi ʻole ai ka pua ma ka pālākiō. E hoʻomaopopo no ka hopena maikaʻi a me nā pono olakino, ʻaʻole pono e pili wale i nā loina i hōʻike ʻia o ka meaʻai a me nā pāʻani haʻuki, akā e alakaʻi hoʻi i kahi nohona kūpono. Pono ʻoe e hele pinepine, hanu i ka ea hou a lawa ka hiamoe.
ʻO kahi laʻana o ka papaʻai hebedoma o ka papaʻai hana
Day 1
ʻAi kakahiaka: 250 g o salakeke "Whisk" (e hui me nā kūlike i ʻokiʻoki ʻia i ke kāpeti keʻokeʻo, nā kāloti i kālai ʻia a me ka ʻāpala a me ke kau me kahi aila ʻoliva liʻiliʻi); ʻelua keʻokeʻo hua manu, hoʻāhu ʻia a i hoʻolapalapa ʻia paha; he kīʻaha kī.
Mea ʻai māmā: ʻāpala a peara paha; he kīʻaha wai momona.
ʻO kaʻaina awakea: ke kaupaona o saladi a hiki i 300 g mai nā mea kanu non-starchy; pola o ke kohu kāpena mea ʻai; a hiki i 200 g o ka moa moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia (me ka ʻili ʻole); he decoction o nā hua maloʻo.
Mea ʻai ahiahi: kahi popo bran liʻiliʻi a me kahi kīʻaha kī.
ʻAina ahiahi: cod cod (200 g) i hoʻolapalapa ʻia; 150-200 g eggplant i hoʻomoʻa ʻia; limu me ka lemona.
Day 2
ʻAina kakahiaka: 150 g momona-ʻole a 1% hale kuʻi; he kīʻaha wai ʻalani; tī.
Mea ʻai māmā: he ʻāpala a me 200 ml o ka wai huaʻai a mea kanu paha.
ʻO kaʻaina awakea: ka saladi o nā kukama ʻelua a me kekahi mau kulu o ka ʻaila ʻoliva; he pā o ka sup cabbage me ka palai ʻole; 200 g o ka hoʻopiha pipi i hoʻolapalapa ʻia; infusion a decoction paha o nā hua maloʻo.
Mea ʻai ahiahi: bran bun a i ʻole berena; tī.
ʻAina awakea: 200 g kope, hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; 200 g beets, i hoʻopaʻa ʻia i ka hui o nā ʻāpala; he kīʻaha kī.
Ma mua iki o ka hiamoe: hiki iā ʻoe ke inu i ke kīʻaha o kefir momona momona.
Day 3
Kakahiaka: 250 g o salakeke "Panicle"; kahi omelet mahu mai nā hua manu ʻelua; he kīʻaha kī.
Mea ʻai māmā: ʻalani a me ke kīʻaha o ka wai momona.
ʻO kaʻaina awakea: kālai ʻia i ka ʻōmato, i hoʻowali ʻia me ka aila ʻoliva; he pola kīʻaha kāpeti; a hiki i 200 g o ka hoʻopihapiha turkey paila; wai tī a berry paha.
Mea ʻai ahiahi: bran bun a me kahi kīʻaha kī.
ʻO kaʻaina awakea: kāpī kāpī (3-4 punetēpu) a me 200 g o ka pipi i hoʻolapalapa ʻia.
Day 4
ʻAi kakahiaka: ʻelua mau kukama hou i hoʻowali ʻia me ka aila mea kanu; 2 keokeo hua moa; tī me ka lemona.
Mea ʻai māmā: he ʻāpala a me ke aniani o ka wai berry.
ʻO kaʻaina awakea: 250 g o ke kāpeti keʻokeʻo a me ka salakeke kāloti me ka aila ʻoliva; kuke i ka ʻai me ka sop i hoʻomoʻa ʻia me ka palai ʻole; hoʻopiha moa, i hoʻolapalapa ʻia a hoʻomoʻa ʻia (200 g); he kīʻaha wai momona.
Mea ʻai ahiahi: bran loaf a i ʻole berena liʻiliʻi; he kīʻaha kī.
ʻO kaʻaina awakea: 200 g o ka hoʻopiha cod, i kuke ʻia me ka ʻole o ka ʻaila. 200 g beets; he kīʻaha o kefir momona momona.
Day 5
ʻO ka ʻaina kakahiaka: omelet protein protein a me 150 g o ka tī momona momona haʻahaʻa; he kīʻaha kī.
Mea ʻai māmā: ʻalani a ʻāpala paha; he decoction o nā hua maloʻo.
Lunch: 2 kukama i kāpīpī ʻia me ka aila mea kanu; kupa kāpī mea ʻai (pola); 200 g o ka hoʻopiha pipi i hoʻolapalapa ʻia, kī.
Mea ʻai ahiahi: bran bun a kī.
ʻO kaʻaina awakea: 200 g o ke akepaʻa pipi, i hoʻowalewale ʻia i kahi liʻiliʻi o ka waiʻawa kawa o ka momona momona o ka momona; 200 g o nā beets i hoʻolapalapa ʻia.
Ma mua iki o ka manawa hiamoe: kahi kīʻaha o kefir.
Day 6
ʻAina kakahiaka: salakeke "Whisk"; 2 keokeo hua manu i hoʻolapalapa ʻia; tī.
Mea ʻai māmā: ka pī a me ke kīʻaha o ka wai momona.
Lunch: 100 g o ka caviar eggplant; mea ʻai vegetarian (250 ml); turkey i hoʻolapalapa ʻia (200 g); he decoction o nā hua maloʻo.
Mea ʻai ahiahi: bran bun; tī.
ʻO kaʻaina awakea: schnitzel steamed beef (200 g); 200 g o nā eggplants i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha; 200-250 ml o kefir.
Day 7
Kakahiaka: 3-4 tbsp l. kuke ʻia ka oatmeal i ka wai; toast a me kahi kīʻaha kī.
Mea ʻai māmā: he ʻāpala a me ke aniani o ka wai hua maloʻo.
ʻO kaʻaina awakea: kahi mau kōmato hou i ninini ʻia me ka aila ʻoliva; he pola kīʻaha kāpeti; ka pipi i hoʻolapalapa ʻia (150-200 g); inu hua berry.
Mea ʻai ahiahi: bran loaf a i ʻole berena; tī.
ʻO kaʻaina awakea: ka hoʻopiha pipi i hoʻolapalapa ʻia (200 g) a me ka nui o ke kāpeti kāpala; he kīʻaha kī.
Ma mua iki o ka manawa hiamoe: kahi kīʻaha o kefir.
palapala aie… Hiki iā ʻoe ke pili i ka papaʻai i manaʻo ʻia, a i ʻole hiki iā ʻoe ke hana i hoʻokahi iā ʻoe iho. ʻO ka koi nui ka hāʻawi ʻana i ke kino me nā mea pono āpau a helu pono i ka ʻike kalori.
Contraindications i kahi papaʻai papa
- ʻAʻole hiki ke noho ma kahi papaʻai hana i nā wā o ka hāpai ʻana a me ka lactation, me ka exacerbation o nā maʻi maʻi, ma hope o ka hana ʻana i nā hana ʻoki.
- Inā kānalua ʻoe i kou olakino, ʻoiaʻiʻo, ʻaʻole ia he mea nui ke nīnau aku i ke kauka.
Nā pono o ka papaʻai hana
- Ma waho aʻe o ka hōʻemi ʻana i ka nui o ke kaupaona, kahi hana hana o ka nalo ʻana o ke kaupaona he hopena maikaʻi i ka mokuʻāina o ke kino a me ke olakino maʻamau.
- Hoʻopili maikaʻi ʻia nā huahana i loko, hāʻawi i ka saturation a me ka hōʻoluʻolu o loko.
- E hoʻopakele ʻoe i nā pāʻina haʻihaʻi iā ʻoe mai nā wīwī ʻoi loa o ka pōloli a me nā piʻi i ke kō kō.
- Hāpai kahi papaʻai hana i ka pohō kaumaha o ke kaupaona, kākoʻo ʻia kēlā ʻano uku e ka hapa nui o nā meaʻai.
- Inā ʻoe e hoʻolālā pono i ka papa kuhikuhi, e hāʻule ke kaumaha me ka ʻole o ke ʻano koʻikoʻi no ke kino, kiʻekiʻe ka likelihood i nā papaʻai ʻē aʻe.
- Hiki iā ʻoe ke haku i ka papa kuhikuhi, e noʻonoʻo nei i kāu makemake ponoʻī, ka mea nui. Ma hope o nā mea āpau, ʻoi aku ka ʻoluʻolu o ka lilo ʻana o ke kaupaona ma ka ʻai ʻana i kāu mea makemake.
Nā mea maikaʻi ʻole o ka papaʻai papa
- ʻO nā hemahema nui o kēia ʻano hana (inā mākou e noʻonoʻo pono ia mai ka ʻaoʻao o ka lilo ʻana o ke kaupaona) e komo pū me ka papaʻai haʻihaʻi i ʻōlelo ʻia (ʻaʻole hiki i nā mea āpau ke manawa e ʻai māmā pinepine ai) ) a me ka pono e kaohi “weightiness» Menu.
- I ʻole e kuhihewa me ka lawe ʻana o ka calori, ma ka liʻiliʻi ma ka mua e hoaaloha ʻoe me nā pākaukau calorie a me nā unahi kīhini. ʻAʻole hiki iā ʻoe ke hana me ka nānā ʻole ʻana i kāu papaʻai.
Papaʻai hana hou
Inā maikaʻi ʻoe, hiki iā ʻoe ke huli i ka papaʻai hana hou i kēlā me kēia manawa āu e makemake ai, a aʻoaʻo mau ʻia e pili pono i kāna mau rula maʻamau.