Contents
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 660 Kcal.
ʻO ka papaʻai legume kahi ala kūpaʻa a maikaʻi hoʻi e lilo ai ka kaumaha. Ma ke ʻano he 5-8 mau kilokilo e waiho i ke kino i loko o ʻelua pule pule. ʻAʻole ia e koi ʻia e ukali i kēia papaʻai. Mai makaʻu, ʻaʻole ʻoe e ʻai pono i nā pīni no 14 mau lā.
Nā koina ʻai pī
Wahi a nā lula o ka papaʻai legume, pono ʻoe e hoʻokumu i kāu papaʻai i nā huaʻai, nā mea kanu, ka palaoa a i ʻole ka palaoa rai, ka waiū momona momona momona, kaʻiʻo momona a me nā iʻa, a me nā ʻanoʻano like ʻole. Paipai ʻia e ʻai i nā manawa ʻehā i ka lā, e hoʻonohonoho ana i ka ʻaina awakea a hiki i ka 18 pm. Hiki iā ʻoe ke ʻai i nā meaʻai hou a me nā meaʻai i hoʻomoʻa ʻia (koe wale no ka palai ʻana). Pono ʻoe e inu i ka nui o ka wai hoʻomaʻemaʻe ʻole ʻia, hiki iā ʻoe ke inu i ka tī a me ka kofe ʻole.
ʻOiaʻiʻo, ʻo ka hoʻoikaika kino e ʻoi aku ka maikaʻi o ka papaʻai. ʻAʻole kōkua ka hoʻomaʻamaʻa haʻuki i ka lilo wale o nā paona, akā e hoʻokū paʻa hoʻi i ke kiʻi. Ma hope o nā mea āpau, makemake paha ʻoe e ʻike ʻaʻole wale i ka pīlali, akā kūpono hoʻi i nā kino o ke kino. A laila mai moloā e hana ikaika no kou nani a me kou olakino.
Inā makemake ʻoe e lilo i ka paona iki a i ʻole nele ʻoe i ka makemake e noho ma kahi papaʻai piha, hiki iā ʻoe ke noi no ke kōkua lā hoʻokē pi… Kaulana, no ka laʻana, ka papaʻai papa liʻiliʻi ma nā pīni. I kēia lā, pono ʻoe e ʻai i ka ʻaina kakahiaka me nā pīni i hoʻolapalapa ʻia (hapalua kīʻaha), a loaʻa kahi meaʻai māmā me ka piha lima o kāu mau hua punahele a hua ʻole starchy (he ʻāpana maikaʻi ke koho ʻana). No kaʻaina awakea, e hoʻohana i kahi kīʻaha o nā pi i hoʻolapalapa ʻia a me kahi salakeke o nā mea kanu ʻōmaʻomaʻo (ma kahi o 200 g). A ʻo ka ʻaina awakea he hapalua kīʻaha o nā pīni i hoʻolapalapa ʻia a me 100 g o nā ʻiʻo i hoʻolapalapa ʻia, hiki iā ʻoe ke hāʻawi i ka kukama a i ʻole nā mea kanu ʻē aʻe i piha i kahi starch. Inā ʻaʻole makemake nā pīni i kāu makemake, e hoʻohana i kekahi ʻano ʻanoʻano o nā pī. I kēlā me kēia hihia, ʻo ka hoʻoili ʻana me kā lākou kōkua e ʻoi aku ka ʻoluʻolu ma mua o ka hoʻohana ʻana i nā mea kanu a hua paha. Ma hope o nā mea āpau, e kōkua ka pīni i kou lōʻihi ʻana, a ʻo ka makemake e ʻai i kahi mea keu e liʻiliʻi.
ʻAi pīni no hoʻokahi pule
Day 1
ʻO ka ʻaina kakahiaka: kahi toast o ka palaoa a pau a me kahi ʻāpana lahilahi o ka tī me ka momona momona o ka momona; he kīʻaha o kefir.
Mea ʻai māmā: salakeke o kiwi, ʻāpala a me ka ʻalani ʻalani.
Lunch: 100 g o nā pīni i hoʻolapalapa ʻia, i hoʻowali ʻia me ka aila mea kanu; wai mea kanu (aniani).
ʻO kaʻaina awakea: ʻelua mau punetēpō o ka wai meli i hoʻolapalapa ʻia; kukama a me ka salakeke kōmato; he kīʻaha wai momona.
Day 2
ʻAina kakahiaka: curd momona momona me nā hua puaʻa liʻiliʻi.
Mea ʻai māmā: ʻāpala.
ʻAina awakea: nā pi i hoʻolapalapa ʻia; ka saladi o ka sauerkraut a me ka onion ʻōmaʻomaʻo, i hoʻowali ʻia me kekahi mau kulu o ka aila mea kanu.
ʻO kaʻaina awakea: 100 g o nā hoʻopiha iʻa iʻa i hoʻolapalapa ʻia a me ka nui like o nā pi ʻōmaʻomaʻo.
Day 3
ʻO ka ʻaina kakahiaka: toast me kahi ʻāpana tī; kefir (200-250 ml).
Mea ʻai māmā: ʻāpala a me ka salakeke pear.
Lunch: pea porridge; saladi o nā kukama hou a me ke kāpena keʻokeʻo.
ʻO kaʻaina awakea: kahi pola o ka sup bean; kukama a me ka salakeke kōmato; He kīʻaha wai wai kōmato.
Day 4
ʻAina kakahiaka: toast me ka tī; he kīʻaha o kefir a i ʻole yogurt hakahaka.
Mea ʻai māmā: kiwi a me ka saladi ʻalani.
ʻO kaʻaina awakea: ka iʻa i hoʻomoʻa ʻia a hoʻomoʻa ʻia (150 g); 100 g o nā pīni i hoʻolapalapa ʻia.
ʻO kaʻaina awakea: kahi pola o ka pea pea a me 1-2 mau ʻāpana o ka berena rai.
Day 5
ʻAina kakahiaka: tī momona momona momona me nā hua puaʻa.
Mea ʻai māmā: 4-5 mau plum.
Lunch: a hiki i 200 ml o ka palaʻai mea kanu; 200 g o nā piʻala i hoʻolapalapa ʻia a me 2 tbsp. l. sauerkraut.
ʻO kaʻaina awakea: ka eggplant egged me kahi palaoa palaoa.
Day 6
ʻAi kakahiaka: 150 g o nā legume i hoʻolapalapa ʻia a me ke aniani o ka wai ʻalani.
Mea ʻai māmā: grapefruit a i ʻole ʻelua kiwi paha.
ʻO kaʻaina awakea: ka sop pea (ma kahi o 250 ml); Saladeta Mea ʻai; he ʻāpana o ka rai a ʻeleʻele berena paha.
ʻO kaʻaina awakea: ʻO kahi lawelawe o ke kō i hana ʻia mai nā mea kanu, koe wale nā beets a me kaʻuala.
Day 7
ʻO ka ʻaina kakahiaka: 100 g o ka tī liʻiliʻi momona momona, hiki ke hoʻoliʻiliʻi iki ʻia me ka yogurt maoli a i ʻole kefir.
Mea ʻai māmā: 3-4 apricots a i ʻole ʻelua mau peach liʻiliʻi.
ʻO kaʻaina awakea: 100 g o nā pīni i hoʻopaʻa ʻia a me 3-4 tbsp. l. sauerkraut.
ʻO kaʻaina awakea: 100 g o kaʻiʻo momona i hoʻolapalapa ʻia (ʻoi aku ka maikaʻi o ka moa moa); 2 kele. l. porridge pea a me kahi ʻāpana berena rai.
palapala aie… I loko o ka pule ʻelua, pono e hana hou i ka papa kuhikuhi mai ka hoʻomaka. Hiki ke pani ʻia nā hua a me nā mea kanu no nā mea ʻē aʻe, akā e hoʻāʻo e hōʻalo i nā mea i loaʻa ka nui o ka starch.
Hoʻohālikelike i ka papaʻai pī
- ʻAʻole ia e koi ʻia e hāhai i ka ʻai legume inā loaʻa nā maʻi o ka gastrointestinal tract a i ʻole nā puʻupaʻa, me ka gout.
- He kapu kapu pū kekahi i ka wā hāpai, i ka wā o ka lactation.
- ʻAʻole pono nā keiki a me nā ʻelemākule i ka papaʻai.
- I mea e hōʻeha ʻole ai ke ʻano i kou olakino, pono e kūkākūkā me kahi loea kūpono ma mua o ka hoʻomaka ʻana.
Nā Pōmaikaʻi o ka Diet Bean
- Noho i ka papaʻai legume, ʻaʻole ʻike ke kanaka i kahi manaʻo nui o ka pōloli. Ma muli o ka mea nui o nā meaʻai papaʻai nui i ka protein, ʻaʻole e ʻeha ka nui o nā mākala i ka wā o ka make, akā e haʻalele ka momona pono ʻole i ke kino.
- Loaʻa i ka pīni ka nui o ka fiber, ʻo ia hoʻi e hoʻomaikaʻi wale ka hana o kāu ʻōnaehana digestive. E hoʻopau nā paia o ka ʻōpū i nā mea make a me nā mea ʻino ʻino ʻē aʻe i hiki ke hōʻeha i ke olakino a hoʻonāukiuki i kahi hōʻino i ka maikaʻi.
- I ka manawa like, hoʻonui ʻia ka metabolism, nā haunaele, e like me kāu e ʻike ai, i loko o lākou iho hiki ke alakaʻi i ka hōʻuluʻulu ʻana o nā paona keu.
- Eia kekahi, nā lālā o nā legume e kōkua i ka hoʻonui ʻana i ke kino me nā minelala, nā wikamina a me nā mea pono ʻē aʻe. ʻO kahi laʻana, piha nā pectins i nā pīni, kahi hopena maikaʻi i ka digestion a me nā hana metabolic.
- Kōkua ka ʻai ʻana i nā pi i ka hoʻoikaika ʻana i ka ʻōnaehana pale a hoʻoliʻiliʻi i ka likelika o ka hālāwai ʻana me nā maʻi ʻōpū.
- ʻO ka potassium, manganese, phosphorus, nā wikamina o nā hui A, B a me C a me ke alakaʻi nui o nā protein-ʻano protein i waena o nā legume i loko o nā pī ʻōmaʻomaʻo.
- Nui ka waiwai o ka Lentil i ka protein, ʻoiai lākou e loaʻa ka liʻiliʻi o ka momona. Hoʻokomo maoli ʻia ia e ke kino o ke kanaka. Ma kahi o 80 mau līlī līlī e ʻai ʻia i kēlā me kēia lā i hiki ke uhi i ko mākou pono i kēlā me kēia lā no ka wikamina B a me ka hao.
- I ka manawa like, ʻaneʻane he kakaikahi ka nui o nā legume (ʻo ia ke kumu, ʻo ka ʻoiaʻiʻo, hoʻoheheʻe ke kaumaha). Hana kēia mau ʻano āpau i ka papaʻai legume kekahi o nā hoʻolālā hōʻemi palekana ʻoi loa no kou olakino.
Nā mea maikaʻi ʻole o ka papa pī
- Hoʻohalahala kekahi mau meaolaʻai i kēia papaʻai no ka nele o ka protein holoholona. Hoʻomaopopo ka poʻe pili i kēia manaʻo he maikaʻi ka mea kanu i ka papaʻai, akā pono ke kino i ka meaʻai o nā holoholona no ka hana maʻamau.
- I kekahi manawa ʻo nā hiʻohiʻona o ke ʻano bean he flatulence a bloating. Inā pinepine kekahi o kēia mau naʻau, a laila ʻaʻole nou kēia papaʻai.
- E haʻi aku ʻoe iā ʻoe hiki ke loaʻa ke kaupaona i nalowale (a ʻoi aku ka nui o nā kilo) i ka hanana o kahi puka kuhihewa ʻole mai ka papaʻai. No laila, pono ʻoe e lī ʻia me ka mālie. Ma hope o ka haʻalele ʻana i ka papaʻai, koi ʻia no 10 mau lā (a ʻoi aku paha ka lōʻihi o ka lōʻihi) e hoʻolālā iā ʻoe iho i kahi pāhaina hapa nui 5-6 mau manawa i ka lā a hiki i ka 18:00 a mai poina e pili ana i ka hoʻoikaika kino.
Ke hana hou nei i ka papa pī
He mea pono e hana hou i ka ʻai pī ma mua o 3-4 mau mahina ma hope o kona hoʻopau mua ʻana.