Kaʻai Asia, 14 mau lā, -8 kg

ʻO ka lilo ʻana o ke kaupaona a 8 kg i 14 mau lā.

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1060 Kcal.

Ua ʻike ʻia ka nui o ka poʻe momona ma waena o ko ʻAsia ma mua o ko ʻEulopa a me ko ʻAmelika. I ka manawa like, e like me kā ka ʻepekema e hoʻomaopopo nei, ʻo ka poʻe e noho ana ma ʻAsia e ʻai liʻiliʻi i nā calori ma mua o nā aborigine o nā wahi ʻē aʻe, akā huki lākou iā lākou mai nā meaʻai olakino a me nā kumuwaiwai kūlohelohe.

Paipai nā mea hoʻomohala o ka papaʻai Asia kūikawā e hana i ke kumu o ka papaʻai i nā mea momona momona momona a me nā mea momona. Ma ke ʻano laulā, ʻaʻole kēia ʻano he papaʻai hōʻemi wikiwiki wikiwiki. Hiki ke kāhea ʻia i ka manaʻo o ka meaʻai, kahi e hana ai i kahi ala hou o ke ola.

Nā koina ʻai Asia

ʻO ka papaʻai ʻAsia he 6 rula maʻamau.

1. ʻAi i nā ʻanoʻano

Wahi a nā mea kākau o ke ʻano hana, ʻo ka laiki ʻeleʻele i hoʻomaʻamaʻa ʻole ʻia ʻo ia ka mea kaulike o nā huahana palaoa āpau. Eia naʻe, ʻaʻole pono ʻoe e ʻai wale. Pono e hoʻokomo i ka papa kuhikuhi a me ka oatmeal, buckwheat, quinoa, ʻeleʻele (wild) laiki.

Hiki ke ʻai i ka raiki i kēlā me kēia lā, ʻoiai i kēlā me kēia pāʻina. Pono e hoʻolapalapa ʻia nā ʻūlū a i hoʻolapalapa ʻia paha i ka wai, mai hoʻohana i ka aila a me ka paʻakai. Hoʻohana mākou i ka soy sauce a me nā ʻanoʻano sesame ma ke ʻano he ʻala. Hoʻokahi lawelawe ʻana o ka laiki i moʻa ʻia - 80 ml. Ma mua o ka kuke ʻana, pono e pulu i ka laiki ʻeleʻele a me ka laiki hihiu i ka pō, a i ʻole he mau hola, a laila e hoʻolapalapa ʻia i ka 1: 3 wai ma kahi o 45 mau minuke. He ʻono momona kēia cereal a me kahi ʻala momona momona. Ma waho aʻe o ka ʻono hoihoi, ʻaʻole e hoʻokumu kēia laiki i nā pilikia me ka hana o ka gastrointestinal tract, ʻokoʻa ka laiki keʻokeʻo.

2. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā mea ʻai moʻa ma mua o ka maka

Hōʻike nā mea hoʻomohala o ka papaʻai i kēia ʻōlelo aʻoaʻo e ka ʻoiaʻiʻo e ʻai ka maka (ʻoi aku ke anuanu) i kahi hoʻoikaika mai ke kino e hoʻomehana iā ia. A hoʻolohi kēia i ke kaʻina hana metabolic, kahi e hopena maikaʻi ʻole i ka pohō o ke kaumaha. Hiki i nā makana paila o ke kūlohelohe ke hoʻēmi i ka ukana ma ka ʻōnaehana digestive, a, i ka ʻaoʻao ʻē aʻe, hoʻonui i ka loaʻa o nā meaolaolaola pono i loko o lākou. Paipai ʻia ʻoe e ʻai i nā ʻano mea kanu like ʻole ma ka ʻaneʻane o kēlā me kēia pāʻina. He mea nui lākou e ulu a makemake ʻia e ulu i kou wahi. Pono ʻoe e ʻai i nā hua, akā i nā mea liʻiliʻi ma mua o nā mea kanu, i loaʻa ka waihona o ka calorie haʻahaʻa.

3. ʻAʻole hiki iā ʻoe ke kāpae loa i nā meaʻai i nā momona o nā holoholona

Wahi a ke ʻano hana ʻAsia, paipai ʻia e ʻai i ka moa a i ʻole ka ʻāpōpō i hoʻokahi manawa i ka pule, a me ka ʻiʻo ʻulaʻula (hipa a pipi paha) hoʻokahi manawa i ka mahina, ʻoiai ʻaʻole e ʻoi aku ma mua o 100 g ka lawelawe ʻana.

E hoʻokomo pono i nā iʻa a me nā iʻa iʻa i ka papa kuhikuhi i kēlā me kēia lā, ʻoi aku ka maikaʻi no ka ʻaina awakea a me ka ʻaina awakea.

4. Inu i ke kī ʻōmaʻomaʻo i kēlā me kēia lā

ʻO ke kī ʻōmaʻomaʻo, ka mea inu nui o nā ʻĀkia, kōkua i ka hōʻeleu ʻana i ke ahi o ke kino adipose, hoʻomaikaʻi i ka hana o ka ʻōnaehana ʻōnaehana, hoʻoliʻiliʻi i ka luhi, a hoʻonui i ka iwi iwi. E hana i kahi kānāwai e hoʻopau i hoʻokahi a i ʻelua mau kīʻaha o kēia inu i kēlā me kēia lā, akā mai hoʻohui i ke kō a i ʻole nā ​​mea ʻono ʻē aʻe iā ia.

5. E hōʻalo i ka ʻai nui ʻana i nā huahana waiu

ʻO nā momona holoholona i nā mea nui he kū'ē i nā loina o kēia meaʻai. Eia kekahi, e like me ka poʻe ʻAsia, ʻo ka waiū ke kumu o ke ʻano o ka mucus ʻino i ke kino. Eia nō naʻe, ʻo ka waiū ka mea hoʻolako i ka calcium maʻalahi e pono ai ko mākou mau iwi. No laila, ʻōlelo ka poʻe meaʻai meaʻai hou i 2 mau manawa i ka pule e ʻai i nā mea momona momona (kefir, yogurt, yogurt).

Wahi a nā mea hoʻomohala o ka meaʻai ʻAsia, hiki ke hoʻololi ʻia ka waiu casein e nā huahana i hana ʻia mai ka soybeans (tofu, soy milk a me ka cottage cheese, sprouted beans). Manaʻo ʻia e ʻai ʻia ka tofu i kēlā me kēia lā ma muli o ka haʻahaʻa haʻahaʻa o ka calorie, ka nui o ka protein a me nā waikawa amino nui no ke kino. ʻO nā meaʻai pono ʻole i ka ʻai ʻAsia ʻo ka waiū soy a me ka soy sauce.

6. E mālama i ka papaʻai kaulike

Kūkākūkā nā mea kākau o ke ʻano hana ʻAsia he mea nui ʻaʻole wale e ʻai pono, akā e launa pū me ʻoe a me ka honua a puni ʻoe. I mea e loaʻa ai ke kinona maikaʻi a me ke olakino maikaʻi, pono ʻoe e noho i kahi ʻano maikaʻi, e hoʻoikaika e hoʻokō i ke kaulike i kou ola, e māʻona i loko a mai huhū i nā mea liʻiliʻi.

Hoʻokumu i kāu papaʻai i nā meaʻai i helu ʻia ma luna. Pono e hoʻokomo i ka papa kuhikuhi i ke limu, kahi mea maʻa mau kahi mea pono ʻole o ka hapanui o nā ipu Asia. Hoʻonui ka waiwai o ka limu ke hoʻopau ʻia i ka hui o nā lau, nā lau, nā ʻoma.

ʻO ka loaʻa ʻana o ka calorie i kēlā me kēia lā ma ka papaʻai pono he 1200-1400 mau ikehu ikehu. Pono ʻoe e ʻai hapa 5 mau manawa i ka lā, pale i nā leʻaleʻa meaʻai ma mua koke o kou hiamoe ʻana. Ana ʻia nā ʻāpana o ko ʻAsia i loko o nā bola, ma ka awelika, he 80-100 ml ko lākou nui. Akā ʻaʻole pono ʻoe e ʻokiʻoki i kāu papaʻai i kēia manawa koke, hoʻolohe i kou kino. Inā ʻoe i ʻai i nā ʻāpana nui o ka meaʻai ma mua, ʻaʻole pono ʻoe e hōʻemi nui i kā lākou nui.

No laila, i ke kahakaha ʻana i ka papa kuhikuhi, e hoʻomanaʻo i kahi ʻāpana he pola.

No ka ʻaina kakahiaka, hiki iā ʻoe ke ʻai i kahi mahele o ka laiki, kahi ʻāpana o ka miso sup a i ʻole ka tofu, inu kī.

ʻO nā meaʻai māmā i ka wā kakahiaka-awakea a me nā wā ʻaina awakea e komo pū me ka maiʻa, ʻalani, ʻāpala a i ʻole nā ​​hua o ke kau, ka waiū soy, a me ka waiū niu. Maikaʻi loa ka hoʻohui ʻana i ka limu a i kupu mai hoʻi ka soya i nā salakeke hua.

No ka ʻaina awakea a me ka ʻaina awakea, me ka laiki, ʻai i kahi ʻāpana o ka palaoa i ʻōpala a i ʻole ka ʻōmaʻomaʻo hou, iʻa a iʻa iʻa (a hiki i 90 g).

Pono ʻoe e kuke i ka meaʻai me ka paʻakai ʻole. E kuapo iā ia me ka mea soy, nā mea ʻono wela a me ka nīoi (ka pepa, ka curry, kālika, ka ʻā, a pēlā aku.). E hoʻomehana ka mea hoʻā i ke koko, hoʻowela i ka makemake a kōkua i ka digestion maikaʻi.

I mea e kī ʻole ai i nā meaʻono i koi ʻole ʻia e ke ʻano, hiki iā ʻoe ke hoʻolauna i nā hua maloʻo like ʻole, a me ka meli maoli, i ka papaʻai.

Hiki iā ʻoe ke hāhai i nā lula o ka papa ʻaina ʻAsia ʻoiai kou makemake a hiki i kou hiki i ke kaupaona i makemake ʻia. Inā ʻoe e noʻonoʻo e hana i ka papaʻai a ʻaʻole e ʻai nui, e ʻikea paha ka hopena. ʻEhia mau kilokilo e waiho i ke kino e pili ana i kāu papaʻai a me ke kino a me nā ʻano o ke kino. Ke hōʻea ʻoe i kou kaupaona maikaʻi, ʻaʻohe pono e hoʻololi maʻamau i kāu papaʻai Asia. Eia kekahi, ʻoi aku ka maikaʻi o ka pili mau i kāna mau rula maʻamau. Pono ʻoe e hoʻonui iki i ka ʻike calorie o ka papaʻai a me ka nui o nā lawelawe, e mālama ai i ke kaona i loaʻa ma ka pae like.

I ka wā o ka papaʻai Asia, paipai ʻia e hoʻoikaika, a ʻoi aku ka maikaʻi o ka hana ʻana i kēlā me kēia lā. Akā ʻaʻole kēia manaʻo he pono ʻoe e hana ikaika. E lawa nā hoʻoikaika kakahiaka a i ʻole ka hoʻolālā māmā i nā manawa kūʻokoʻa ʻē aʻe o ka lā. A he mea nui loa e loaʻa ka manawa no ka hoʻomaha a me ka hiamoe olakino kūpono.

Papa kuhikuhi papaʻai ʻĀkia

ʻO kahi laʻana o ka papaʻai Asia

Nā Contraindications i ka papaʻai Asia

• ʻAʻole pono e mālama ʻia nā papaʻai Āsia koʻikoʻi i ka wā hāpai a me ka hānai ʻana.
• Hōʻike ʻia nā keiki, nā ʻōpio a me nā poʻe o ka makahiki i kahi papaʻai like ʻole.
• Ma ke ʻano laulaha, pono i kekahi kanaka me nā maʻi maʻi e ʻike i ka papa inoa o nā meaʻai e pono ʻole e hoʻopau ʻia a i ʻole koi ʻia nona. No laila, i ke kahakaha ʻana i ka papa kuhikuhi, e noʻonoʻo a noʻonoʻo i ke kūlana o kou olakino.

Nā pono o ka papaʻai Asia

1. Kākoʻo ʻia nā kumumanaʻo o ka papa ʻaina Asia e nā meaola hou.
2. ʻO ia ʻano meaʻai kūpono, ʻo ka mea mua, no ka poʻe aloha i ka meaʻai ʻAsia ʻaʻole hiki ke hele ma kahi pā sushi a i ʻole kahi counter me ka limu a me ka iʻa. ʻO ka hoʻohui ʻana o nā meaʻai i hāʻawi ʻia ma ka meaʻai me nā huahana ʻono loa, ʻaʻole hiki ke hoʻohālikelike ʻia nā pono o ko mākou kino.
3. Hoʻohālikelike ʻia ka papa kuhikuhi papaʻai ʻĀkia i nā ʻano hana hoʻohaʻahaʻa kaumaha. E loaʻa i ke kino nā ʻāpana he nui e pono ai mai ka meaʻai.
4. ʻO ke kaʻina hana o ka nalo ʻana o ke kaupaona ma kahi māmā, i kākoʻo ʻia e ka hapa nui o nā meaʻai a me nā kauka. Mālama ka papaʻai i ke kūpaʻa paʻa i ka wā e hiki mai ana.
5. Mahalo i kaʻai ponoi i ka wā o ka papaʻai, ʻaʻohe manaʻo nui o ka pōloli a hoʻonui ʻia ka metabolism.
6. ʻO kēia papaʻai ke koho kūpono loa no ka poʻe me nā huamoa hua moa a me ka waiū a me nā mea me ka maʻi vascular.
7. ʻO nā meaʻai āpau āpau e olakino loa. Loaʻa ka laiki Brown i nā huaʻai B, ka hao, ka phosphor a me ka zinc. A ma ka ʻike o ka wikamina B9 (folic acid), ua like ia me 5 mau manawa ke kiʻekiʻe ma mua o kona "kaikuaʻana" keʻokeʻo. ʻO B9 ke kuleana no ko mākou ʻano, ua kāhea pinepine ʻia pēlā - "ka wikamina o ke ʻano maikaʻi". Hāʻawi nā amino acid a me nā huehue paʻakikī i ka laiki i ke kino me ka ikaika a kōkua iā mākou e hana hou.
8. Hoʻoponopono ka ʻai ʻōnaehana o ka tofu i nā pae kolesterol toto a paipai i ka hoʻopau ʻia ʻana o ka dioxin, a ʻo ia ke kumu o ka oncology. Hōʻike ʻia ka hoʻohana ʻana o ka waiū soy no ka ulcer gastrointestinal, nā maʻi o ke akepaʻa, nā puʻupaʻa, ka wai huewau, a no nā pilikia me ka pona thyroid.
9. Rich i ka macro- a me nā microelement a me nā limu. Ua ʻōlelo ʻia aʻe nei ʻo ka hui pū ʻana o ka limu me nā mea kanu, nā lau a me nā ʻōpala e hoʻonui i kā lākou mau waiwai kūpono i nā manawa.
10. ʻO nā poʻe noho o ke kai hohonu nā mea hoʻolako maikaʻi o ka iodine, kahi mea e pono ai no ka hana maʻamau o ka pona thyroid.
11. Ma muli o ke alakaʻi ʻana i nā meaʻai a ʻAsia ʻaʻole e kōkua wale iā ʻoe e lilo i ka paona, akā he hopena maikaʻi hoʻi kāu i kou olakino a me kou olakino.

Nā mea maikaʻi ʻole o ka papaʻai Asia

• ʻAʻole kūpono ka ʻenehana ʻAsia i ka poʻe e makemake e lilo i ka nui o nā kilokika i kahi manawa wikiwiki.
• Ke hele nei ke kaumaha ma luna o ia mea i kahi wikiwiki, hiki ke hoʻohoka i ka poʻe e makemake e koi koke i nā kilokilo huhū.

Pāʻai hou

Inā maikaʻi ʻoe, hiki iā ʻoe ke hoʻopili hou i ka papaʻai ʻAsia i kēlā me kēia manawa. ʻO kāna mau rula nui, e noʻonoʻo nei i kāu lawe ʻana i ka calorie e mālama i kahi kaupaona maʻamau, hiki ke hoʻopili mau ʻia.