Contents
- Nā koina ʻai o ka ʻaumakua
- Papa kuhikuhi papa ʻaina Autumn
- ʻO kahi laʻana o ka papaʻai o kēlā me kēia lā o ka papaʻai hoʻoilo maʻamau
- ʻO kahi laʻana o ka papaʻai o ka papaʻai hoʻoilo no ka pale ʻana no hoʻokahi pule
- ʻO kahi laʻana o ka papaʻai o ka hoʻomaʻemaʻe hoʻoilo lau no hoʻokahi pule
- Nā Contraindications no ka papaʻai hoʻoilo
- Nā pōmaikaʻi o ka Diet Autumn
- Nā mea maikaʻi ʻole o ka Diet Autumn
- Lawe hou i ka papaʻai hoʻoilo
ʻO ka lilo ʻana o ke kaupaona a 5 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 940 Kcal.
ʻO ka Autumn Diet kahi ʻōnaehana meaʻai palu e hoʻomaʻemaʻe i ke kino. No hoʻokahi pule (ʻo ka wā nui o kēlā me kēia o nā koho papa hoʻoilo), e like me nā loiloi, hiki iā ʻoe ke lilo i 5 paona keu a hoʻonohonoho i kou kino no ka hoʻololi i ka hoʻoilo.
Nā koina ʻai o ka ʻaumakua
I ka papaʻai hāʻule kahiko pono ʻoe e haʻalele i nā ʻiʻo momona, ka momona, nā ʻiʻo puhi, nā marinades, nā meaʻai palai, nā mea ʻono a me ke kō maʻemaʻe, nā muffins, nā hua manu, nā huahana waiu momona, nā meaʻai wikiwiki, ka waiʻona, ke kī ʻeleʻele, ka soda a me nā meaʻai ʻē aʻe.
A ʻo ke kumu o ka papaʻai no ka hāʻule o ke kaupaona:
- nā mea kanu (me ke koʻikoʻi i ka starchy ʻole);
- greens;
- nā huaʻai (ʻoi aku ka unsweetened);
- nā nati (loaʻa iā lākou nā momona kūpono, akā kiʻekiʻe loa i nā calorie, no laila e hoʻopau ʻia lākou i nā mea i kaupalena ʻia);
- hua hua;
- nā aila mea kanu (hoʻohana mākou i kahi mea liʻiliʻi wale nō a mai mālama i ka mālama ʻana i ka wela);
- laiki, grits kulina, buckwheat, oatmeal;
- nā legume (beans, peas, lentils);
- ka waiū a me ka waiū waiu o ka momona momona (a ʻoi aku ka momona ʻole);
- iʻa wiwi a me nā iʻa iʻa (ma kahi, ʻōpae, mussels, heʻe, limu);
- ʻiʻo wīwī (moa moa ʻole, hoʻopiha pipi).
ʻO nā wai, i ka hoʻohui ʻana i ka wai maʻamau ʻole carbonated, pono e inu ʻia i ka nui, i ka ʻai o ka hoʻoilo e ʻae ʻia e hoʻoliʻiliʻi i ka papaʻai me nā kī ʻōmaʻomaʻo ʻole, nā decoctions lāʻau, nā wai hou, nā mea inu hua, compotes. Pono nā mea inu āpau e homemade; ʻoi aku ka maikaʻi o ka hōʻole ʻana mai ka wai wai o ka hale kūʻai no ka wā o ke kaupaona.
Hāʻawi nā mea hoʻomohala o ka meaʻai i ka hāʻule i nā ʻōlelo aʻoaʻo e pili ana i ka nui o ka nui o nā ʻāpana (hōʻike ʻia ke kaumaha o nā huahana i ke ʻano hoʻopau). Hiki iā ʻoe ke ʻai i ka 250-300 g o ka cereal i ka manawa, 100 g o ka iʻa a i ʻole ka ʻiʻo, 250 g o nā huaʻai a i ʻole nā huaʻai i ka manawa, ʻaʻole hiki iā ʻoe ke inu ma mua o ke aniani inu i ka manawa (ʻaʻole helu ka wai maʻemaʻe). Pono ʻoe e ʻai hapa, ma kahi o ʻelima mau manawa i ka lā, e hoʻololi i ka papa kuhikuhi e like me ka hiki a ʻaʻole ʻai nui.
Pololei nā kiʻi ʻelua a hoʻohiki ʻia ke olakino e kahi mea kūikawā ʻai hoʻoulu no ka pale ʻana… Pono ia e hoʻokumu i ka meaʻai ma kēia hana ma nā kumuwaiwai o nā hua citrus c citrus (ʻalani, lemona, kiwi), pāhiri, radish, cabbage, sea buckthorn, pomegranates; iʻa iʻa, ka mea e hāʻawi i ke kino i lawa ka nui o ka iodine a me ka omega kūpono 3 momona nā waikawa; waiwai i ka palaoa ʻiʻo pipi a i ʻole ʻai ʻono i loko o ka protein olakino, kiniki, hao. Hiki nō hoʻi iā ʻoe ke ʻai i nā huaʻai, nā mea kanu, nā hua, nā waiū momona momona a me nā waiū kawa, kahi liʻiliʻi o nā nati. ʻO nā salakeke, e like me ka wā ma mua, pono e miki ʻia me nā kulu ʻelua o ka aila mea kanu. ʻO nā wai i ʻae ʻia e like me ka hoʻololi mua ʻana o ka papaʻai o ke kauwela. Paipai ʻia e ʻai i nā manawa he 6 i ka lā i nā ʻāpana liʻiliʻi ma kahi o nā wā like like. He ʻōlelo aʻoaʻo e hoʻopau i nā meaʻai ma mua o 19-20 mau hola. Mai hōʻolo ma mua o ka hiamoe.
ʻO kekahi ʻano ʻē aʻe ma kēia ʻano hana hānai makemake nui ʻia papaʻai hoʻomaʻemaʻe hoʻoilo… Ma aneʻi, pono e hoʻokumu i kāu papaʻai i mea ia e 60% o nā huaʻai a me nā mea kanu, a hāʻawi ʻia 20% no nā huakōhi palaoa āpau, nā mea ʻai holoholona a me nā mea kanu. I kēia hihia, hoʻokau ʻia ka pāpā koʻikoʻi ma luna o ka iʻa, ʻiʻo, nā meaʻai kēpau a me nā meaʻai kō. He mea pono nō hoʻi e ʻai i ka hakina.
I ka wā o ke kau hoʻoilo o ke kau kaumaha, ʻaʻohe mea o ke kohoʻai āu e koho ai, pono e hōʻole i nā ipu salting a i ʻole e hoʻemi i ka nui o ka paʻakai i ka papaʻai i hiki.
I mea e mālama ai i ka hopena i loaʻa i ka papa ʻaina kau, e waiho ana, mai poina e pili ana i nā lula maʻamau o ka meaʻai:
- E waiho i nā huaʻai a me nā lau i ke kau ma ke kumu o ka papaʻai;
- hele wāwae hou a hele i loko no nā haʻuki;
- inā makemake ʻoe i kahi mea momona, hoʻohana i ka meli, nā hua maloʻo a marmalade paha (ʻoiaʻiʻo, i ke kaulike);
- ʻai i ka hapa nui a loaʻa nā meaʻai māmā olakino;
- e ʻai i ka ʻaina awakea 3-4 mau hola ma mua o ka pio o ke kukui.
ʻO kahi laʻana o ka papaʻai o kēlā me kēia lā o ka papaʻai hoʻoilo maʻamau
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka oatmeal, hiki ke kuke ʻia i ka waiū momona momona, me ka hoʻohui ʻana o nā hua. kī ʻōmaʻomaʻo me kahi ʻāpana o ka lemona.
Mea ʻai māmā: he kīʻaha o kefir.
ʻAina awakea: hoʻopiha moa i hoʻomoʻa ʻia; he mau kukama; he kīʻaha wai berry.
Mea ʻai ahiahi: ʻōpala hou a hoʻomoʻa ʻia paha.
ʻAinaina: buckwheat i hoʻolapalapa ʻia; kukama-kōmato salakeke me nā mea kanu, i kāpī ʻia me ka ʻaila ʻoliva; decoction lāʻau lau.
ʻO kahi laʻana o ka papaʻai o ka papaʻai hoʻoilo no ka pale ʻana no hoʻokahi pule
1 a me 5 mau lā
Kakahiaka: buckwheat; limu me ka ʻakaʻomaʻo; kīʻaha ginger me kahi teaspoon o ka meli.
Mea ʻai māmā: hapalua pomeraite.
ʻO kaʻaina awakea: ʻo ka kāpena, ka pepa bele, ka laiki a me ka kālika; ka salakeke, nā mea hana i ka radish grated a me nā kāloti, nā crouton berena ʻeleʻele, ka mea soy; hupa rosehip.
Mea ʻai ahiahi: hapalua pomeraite.
ʻO kaʻaina awakea: ka uala i hoʻomoʻa ʻia me ka momona kawa a me nā mea kanu; 'ōpala a me ka salakeke kāloti i kāwili ʻia me ka aila ʻoliva; he kīʻaha kī ʻōmaʻomaʻo.
ʻAina ahiahi ʻelua: ʻelua kiwi liʻiliʻi.
2 a me 6 mau lā
ʻO ka ʻaina kakahiaka: casserole o ka tī tī a me nā hua maloʻo; alani.
Mea ʻai māmā: he kīʻaha compote (inā makemake ʻoe i kahi mea momona, e hoʻohui i kahi meli liʻiliʻi iā ia).
ʻAina awakea: hoʻopiha pipi i mahu; ka mea kanu mea kanu (ʻoi aku ka maikaʻi me ka ʻole o kaʻuala); he kīʻaha ʻāpala a me ka wai momona.
Mea ʻai ahiahi: kahi kīʻaha o ke kai buckthorn compote.
ʻO kaʻaina awakea: 3 tbsp l. kālua i kāwili ʻia a i ʻole he mau ʻuala i hoʻomoʻa ʻia; kāpeti a me nā salakeke kāloti; decoction o nā mea kanu.
ʻO ka lua o ka ʻaina awakea: saladi o kiwi, ʻalani a me ka peach.
3 a me 4 mau lā
ʻO ka ʻaina kakahiaka: kahi salakeke o ka bele bele, kāpī Pākē a me kahi aila ʻoliva liʻiliʻi; ka palaoa oatmeal; wai pomeraite.
Mea ʻai māmā: he piha lima o ka walnuts; kī ʻōmaʻomaʻo hakahaka.
ʻAina awakea: ʻelua o kaʻuala i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; kahi ʻāpana o pollock, ka hoʻomākaukau o ia i hoʻohana ʻole i nā aila a me nā momona; he kīʻaha wai kāloti.
Mea ʻai ahiahi: hana hou mākou i ka meaʻai māmā o kēia lā (hiki iā ʻoe ke ʻai i nā nati a i ʻole nā berry).
ʻO kaʻaina awakea: ka pepa bele i hoʻopihapiha ʻia me nā hua hou; kukama.
Pāʻina ahiahi ʻelua: kīʻaha wai ʻapricot-ʻalani.
Day 7
ʻO ka ʻaina kakahiaka: ʻo ka palaoa pala pala pala a i ʻole ka ʻomaʻomaʻu; ka beetroot a me ka salakeke kāloti (hiki iā ʻoe ke kau me ke kālaki); he kīʻaha o kefir.
Mea ʻai māmā: kahi tī liʻiliʻi me ka kiwi a i ʻole ka hapa ʻalani.
ʻO kaʻaina awakea: kahi pola o borscht vegetarian; kahi ʻāpana o ka waiū momona momona; he ʻāpana o ka palaoa ʻeleʻele; hulu rosehip.
Mea ʻai ahiahi: he mau punetēpō o ka tī momona momona a me nā hua.
ʻO kaʻaina ahiahi: kahi ʻāpana o ka moa moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; 'ōpala, kāloti a me ka salakeke keʻokeʻo keʻokeʻo.
Pāʻina lua: pomegerane.
ʻO kahi laʻana o ka papaʻai o ka hoʻomaʻemaʻe hoʻoilo lau no hoʻokahi pule
1 a me 4 mau lā
ʻO ka ʻaina kakahiaka: ka saladi momi a me ka ʻāpala me ka ʻaʻahu yogurt momona momona; 8-10 pcs. ʻalemona; he kīʻaha kīʻaha compote.
Mea ʻai māmā: 2-3 ʻāpana o ka paʻakai liʻiliʻi a me ka tī liʻiliʻi momona.
ʻO kaʻaina awakea: kahi pola o ka sopeta mea kanu i kāwili ʻole ʻia; kahi ʻāpana rai a i ʻole berena palaoa a pau; he kīʻaha wai berry.
Mea ʻai ahiahi: 50 g ʻōpelu maloʻo a i ʻole ʻelua mau apricots hou; kī ʻōmaʻomaʻo.
ʻO kaʻaina awakea: lentil porridge; kāloti; lāʻau lau decoction a i ʻole tī.
2 a me 5 mau lā
ʻAina kakahiaka: ʻelua mau ʻāpana o kaʻuala i hoʻomoʻa ʻia; ka palaima kukama i wili ʻia me ka momona momona momona a i ʻole ka yogurt; he kīʻaha o kefir.
Mea ʻai māmā: he kīʻaha waiū a me kahi ʻāpana o ka tī feta.
ʻO kaʻaina awakea: nā kīʻaha beetroot me ka momona ka momona o ka momona momona o ka momona; sāleta kāpeti; yogurt a i ʻole kefir (200-250 ml).
Mea ʻai ahiahi: he kīʻaha kāloti a me ka wai ʻāpala.
ʻO kaʻaina awakea: kohu mea kanu mahu; he ʻāpana o ka palaoa a pau; ʻāpala compote.
3 a me 6 mau lā
ʻO ka ʻaina kakahiaka: salakeke o nā kāloti, nā hua moa i paila ʻia a me ka berena rai (hiki iā ʻoe ke hoʻomāmā iki me ka momona momona momona a me ka yogurt); ka oatmeal i hoʻolapalapa ʻia; he aniani o ka waiū i hoʻomoʻa ʻia.
Mea ʻai māmā: he mau kukama hou.
ʻO kaʻaina awakea: ka pī pī; berena palaoa holoʻokoʻa a me ke aniani o ka wai ʻāpala.
Mea ʻai ahiahi: kukoma hou a i ʻole kōmato.
ʻO kaʻaina ahiahi: saladi o nā tumato, kāpiki keʻokeʻo, nā mea kanu; popo palaoa; wai ʻalani a i ʻole compote huaʻai.
В lā ʻehiku hiki iā ʻoe ke hana hou i ka papa kuhikuhi o kēlā me kēia lā a i ʻole ka palena ʻana iā ʻoe iho i kahi lā ʻeono a haʻalele i ka papaʻai.
Nā Contraindications no ka papaʻai hoʻoilo
ʻOiai ke kaulike kaulike ka papaʻai hoʻoilo, ʻaʻole pono e ukali ʻia i nā maʻi ʻōpū a me nā ʻōpū, i ke alo o nā maʻi maʻi mau a me nā maʻi koʻikoʻi ʻē aʻe.
Nā pōmaikaʻi o ka Diet Autumn
- Ma waho aʻe o ka ʻoiaʻiʻo o ka papaʻai hoʻoilo e ʻae iā ʻoe e hoʻoponopono iki i kāu kiʻi i kahi manawa pōkole, he hopena maikaʻi ia i kou olakino. Hiki iā ʻoe ke hoʻoikaika i ka ʻōnaehana pale maʻi me ke kōkua o kahi nui o nā meaola i loko o nā meaʻai i manaʻo ʻia. Me ia papaʻai, hoʻomākaukau ke kino no ka hoʻoponopono hou ʻana kūlohelohe. Nui nā poʻe, ma hope o ka pau ʻana o ka papaʻai papa hoʻoilo, e ʻike i ka hoʻomaikaʻi o ke ʻano o ko lākou lauoho, nā kui a me ka ʻili.
- He waiwai ka papa hāʻule i nā antioxidants e hoʻomaikaʻi i ko mākou ʻano a hōʻemi i ka hiki ke loaʻa i ke kaumaha. Ua lawa i ka meaʻai a me ka fiber pono, e hoʻomaʻemaʻe mālie i ke kino o nā toxins, nā meaʻawaʻawa a me nā meaʻino'ē aʻe. Eia kekahi, hoʻomaʻamaʻa ka fiber i ka stool a kōkua i ka hoʻomaikaʻi ʻana i ka digestion. Aia ka papa ʻai meaʻai i nā huahana protein e kōkua i ke kino e hoʻopau i ka ʻiʻo adipose a hoʻoikaika i ka corset muscle.
- Mahalo i kaʻai ponoi haʻihaʻi, ʻo ka poʻe e lilo ana ke kaupaona i ka papaʻai o ke kauwela ʻaʻole lākou e ʻike i ka pōloli nui a kū mālie hoʻi i ka papa papaʻai holoʻokoʻa.
- ʻO ke kū ʻana o kekahi mau koho papaʻai e ʻae iā ʻoe e koho i kahi mea kūpono loa i kāu mau pahuhopu a me nā makemake ʻono.
Nā mea maikaʻi ʻole o ka Diet Autumn
- E like me ia, ʻaʻohe drawbacks o ka papaʻai hāʻule. ʻAʻole kūpono ia koe inā no ka poʻe e hoʻoikaika ana i ka modernization uila o ke kiʻi.
- Pilikia ka ʻai ʻana i ka hapa nui i ka poʻe me ka papa hana paʻahana.
Lawe hou i ka papaʻai hoʻoilo
Makemake ʻoe e hoʻāʻo hou i ka papaʻai hāʻule? Hiki i kēia ke hana i hoʻokahi mahina a me ka hapa ma hope o kona hoʻopau ʻana.