Pāʻai palaoa, 7 lā, -4 kg

ʻO ka lilo ʻana o ke kaupaona a 4 kg i 7 mau lā.

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 550 Kcal.

Ua lohe paha ʻoe he ʻenemi ʻinoʻino loa nā huaʻai, ʻo ka berena. ʻO ka hapa nui o ka poʻe e nalowale ana i ka paona ke manaʻoʻiʻo nei i mea e hōʻemi ai i nā ʻano, pono e haʻalele i nā huahana i loko o ka palaoa. Akā ʻo Olga Raz, kahi meaʻai meaʻai ma ka ʻIseraʻela, ua hāʻawi aku i kahi meaʻai e pili ana i ka berena e hoʻokau i nā kānalua koʻikoʻi i kēia manaʻo kaulana.

Nā Koina Meaʻai Bread

ʻAʻole hiki i nā poʻe he nui ke hoʻopau i kēia a i kēlā meaʻai ma muli o ka pāpā ʻana i ka hoʻohana ʻana i nā huahana palaoa ma luna. ʻAʻole lākou e ʻai iā lākou iho me ka ʻole o ka berena, ʻo ka ʻai ʻana i kahi ʻāpana palpable o ka meaʻai kūpono. ʻO ka mea kākau o ke ʻano berena, ʻo Olga Raz, ke poʻo i kahi noiʻi ʻepekema holoʻokoʻa, i hana ʻia ma kekahi o nā keʻena ma Tel Aviv. ʻO ke kumu o kēia hoʻokolohua ʻo ia ka hōʻuluʻulu ʻana i kahi papa inoa o nā meaʻai hoʻoikaika kino. Aia mau ʻo Serotonin i ke koko o ke kanaka, i kapa ʻia ʻo ka hormone o ka hauʻoli. Pili pū ko mākou ʻano i kona pae. I ka wā o ke aʻo ʻana, ua ʻike ʻia ka hāʻule nui ʻana o ke kiʻekiʻe o ka serotonin i nā poʻe he nui me ka meaʻai protein kiʻekiʻe a, ʻoi aku ka piʻi ʻana i ka wā e hāʻawi ai mākou i ke kino i nā ʻakika i makemake ʻia. ʻO ia ke kumu paʻakikī loa i ka poʻe makemake i nā mea ʻono ke noho ma nā ʻano meaʻai like ʻole. Eia nō naʻe, ʻoi aku ka nui o nā calorie i loko o nā mea ʻono i loko o ka serotonin, e paʻakikī ai ka lilo ʻana o ke kaumaha. Akā i loko o ka berena, ka mea i lawa i ka hormone o ka hauʻoli, he liʻiliʻi nā calorie.

ʻO ke kumu kumu ʻO ka ʻai berena a Olga Raz - kahi pāpā ma ke ahonui o ka pōloli ʻO ka mea hoʻomohala i ke ʻano e koi me ka manaʻo nui e pono e poina e pili ana i kēia ʻano leʻaleʻa a hāʻawi pinepine i ka meaʻai i ke kino (ma kahi o kēlā me kēia 3-4 mau hola). Pono e hoʻokaʻawale ʻia ka ʻāpana o nā meaʻai i ʻae ʻia e ka lā a hoʻopau ʻia i nā helu like.

Ke koho ʻana i ka berena no kāu papaʻai, e hoʻāʻo e kū ma nā ʻano kalepona haʻahaʻa. Paipai ʻia ʻaʻole i ʻoi aku ma mua o 100 mau calorie ma 50 g o ka berena. Hiki i nā wahine ke ʻai a 10-12 mau ʻāpana berena i ka lā, nā kāne - a hiki i ka 16. Inā ʻaʻole hiki ke loaʻa ka berena ikehu haʻahaʻa, a laila, e ʻai ana i kahi huahana calorie kiʻekiʻe, pono ʻoe e hōʻemi i kona nui. Ma ka papaʻai, aʻoaʻo e hoʻohana i ka rai, ʻeleʻele, berena wholemeal a i ʻole ka berenaʻai. ʻO ke kiʻina hana, me ka nānā ʻole i ka ʻike kalori, koi ʻia ka kāpae ʻana o ka hoʻomoʻa ʻana a me nā berena like ʻole mai ka papaʻai, i loaʻa kahi papa kuhikuhi glycemic kiʻekiʻe, e alakaʻi ana i kahi lele i nā kō kō kō.

Hiki ke hamo ʻia i ka palaoa me ka pala lahilahi o ka caviar mea kanu, pasta i hoʻokumu ʻia ma ka avocado, ketchup a me ka sinapi, ka waiū curd momona momona. I hoʻokahi manawa i ka lā, pono ʻoe e ʻai i ka hua, ʻoi aku kahi ʻano starchy ʻole. E inu pono ma ka liʻiliʻi i hoʻokahi a me ka hapa liters o ka wai maʻemaʻe i kēlā me kēia lā. Hiki nō hoʻi iā ʻoe ke inu i nā ʻano kīʻaha like ʻole me nā meaʻono, nā wai momona mea kanu home, hoʻokahi kīʻaha kope kope ʻole (ʻoi aku i ke kakahiaka). No ka poʻe ʻoluʻolu ʻole me ka ʻole o ka wai hua a hua ʻole paha, hiki iā ʻoe ke ʻae i ka hapalua o ke kīʻaha o kāu mea inu punahele i kēlā me kēia lā, akā hiki ke hoʻokuʻu ʻia i ka ʻāpana o nā hua i manaʻo ʻia mai kēlā lā.

E hoʻāʻo e hoʻokumu i kāu papaʻai, me ka berena, nā mea kanu like ʻole. ʻAi maka iā lākou, hoʻomoʻa, ʻai, hoʻolapalapa, māhu. ʻO ka mea nui ʻaʻole e hōʻike i ka mālama ʻana i ka wela wela a mai hoʻokomo i nā mea kōkua momona momona kiʻekiʻe.

Pono ʻoe e ʻai i kēlā me kēia lā ma kahi o 200 g o nā huahana waiū fermented haʻahaʻa (ma ka mea mua, ka cheese cottage, kefir, fermented baked milk).

ʻEkolu mau manawa o ka pule, hoʻokahi pāʻina o ka berena (ʻo ia hoʻi, ʻo 3-4 mau ʻoki) hiki ke pani ʻia me ka palaoa protein - kahi ʻāpana liʻiliʻi o kaʻiʻo momona, iʻa a iʻa iʻa. Hiki iā ʻoe ke ʻai i hoʻokahi hua moa i ʻekolu mau manawa o ka pule.

ʻO nā meaʻono, nā meaʻai me ke kō, nā meaʻai momona, nā koina kiʻekiʻe-calorie, ka wai ʻona, ka bata, ka ʻāʻī, nā ʻāhi puhi, nui loa ka paʻakai a me nā ʻai pickled, pāpā nui ʻia ka meaʻai wikiwiki i ka papaʻai berena.

ʻAe ʻia ka noho ʻana ma ka ʻai berena no 2 pule. Inā loaʻa ka hopena i makemake ʻia ma mua, a laila hiki iā ʻoe ke hoʻōki i ka ʻenehana. Ma hope o kou māʻona i kāu kiʻi, hoʻomaka ka pae o ka hoʻohui ʻana i ka hopena. I ʻole e lilo koke kāu mau hoʻoikaika ʻana, no ka liʻiliʻi aʻe o kekahi pule, pono e hoʻololi ʻia nā meaʻai berena me kekahi o nā ʻano meaʻai i helu ʻia ma lalo nei. No laila, hoʻokahi a ʻelua paha i ka lā, ma kahi o kahi mau ʻāpana berena, hiki iā ʻoe ke ʻai: kahi ʻāpana o ka pasta paʻa, raiki a buckwheat (ʻo kahi ʻāpana ʻaʻole i ʻoi aku ma mua o 200 g o nā huahana i hoʻopau ʻia); he aniani legumes; ʻuala waena ma nā ʻano like ʻole koe ka palai; 1 pepeiao liʻiliʻi o ke kulina 2 tbsp. l. muesli me ke kō a i ʻole 4 tbsp. l. oatmeal mau.

Kūʻē ka mea hānai i ka hoʻopili ʻana o nā momona, ka bata, ka waiʻona, nā mea momona a me nā meaʻai calorie kiʻekiʻe i ka papaʻai i kēia manawa. Akā hiki ke hoʻonui iki ʻia ka nui o nā hua ma ka papa kuhikuhi. Inā makemake maoli ʻoe i ka waiʻona, hiki iā ʻoe ke uku i ke kīʻaha o ka waina maloʻo, akā ʻaʻole hou. Ke hiki ʻole iā ʻoe ke pale aku i nā mea ʻono, koho i nā meaʻai i hoʻolālā ʻia no nā diabetic. ʻOi aku lākou i lalo i nā kalori a loaʻa kahi papa kuhikuhi glycemic haʻahaʻa. ʻOiaʻiʻo, e lawe iā lākou i nā kau liʻiliʻi.

Wahi a nā loiloi o ka poʻe i ʻike i ka papaʻai berena iā lākou iho, 2-3 mau paona keu i hoʻopau ʻia i kēlā me kēia pule. Me kahi mea i ʻike ʻia o ke kaupaona o ke kino, e ʻike ʻia paha ka nalowale.

Ma hope o ke ʻano o ka papaʻai a Olga Raz, ua hoʻomohala ʻia nā ʻano hana ʻē aʻe, kahi e hoʻokani nui ai ka berena i ka papaʻai. O kahi laʻana, papaʻai ma ka palaoa ʻeleʻele a me ka wai maʻamau… ʻO ka papaʻai o ka papaʻai, e koi ʻia ana e noho ma mua o 8 mau lā, e pili ana i ka hoʻohana ʻana i ka berena o ke ʻano i hōʻike ʻia, kefir momona momona, ʻoummeal, kahi liʻiliʻi o ka momona paʻa ʻole o ka momona momona liʻiliʻi, wīwī ʻiʻo a iʻa paha. Me kēia hana, hiki iā ʻoe ke lilo iā 3-4 kg.

Aia pū kekahi ʻai palaoa a me kefirme kahi hoʻolālā pāʻina ʻoi aku ka paʻakikī. Hiki iā ʻoe ke noho ma luna ona no hoʻokahi pule, a ma ka liʻiliʻi he 500 g o ke kaupaona nui e waiho i ke kino i kēlā me kēia lā. Hiki iā ʻoe ke hoʻopau i kahi lita o kefir (momona momona a momona paha) a hiki i 250 g berena rai i kēlā me kēia lā.

Papa kuhikuhi papaʻai berena

ʻO kahi laʻana o ka ʻai berena a Olga i hoʻokahi manawa i ka pule

Nā kikolaʻa like mau: kahi ʻāpana o ka berena, hiki iā ʻoe ke hoʻolaha i kekahi o nā huahana āu e makemake ai (ua helu ʻia nā ʻano ʻae ʻia ma luna).

palapala aie… I ka hana ʻana i nā salakeke mai nā mea kanu hou, a me ke kālua ʻana i kēia mau huahana, hiki iā ʻoe ke hoʻohui i kahi ʻaila liʻiliʻi (ʻoi aku ka maikaʻi o ka ʻoliva).

ʻO ka papaʻai papaʻai ma ka berena a me ka wai

ʻO kahi laʻana o kaʻai kefir-berena

Hoʻohālikelike i ka papaʻai palaoa

• Pāpā ʻia ka noho ʻana i ka papaʻai palaoa i nā wā o ka hāpai ʻana a me ka lactation, no ka poʻe ma lalo o 18 mau makahiki, i ke alo o nā maʻi o ka gastrointestinal tract a me nā maʻi koʻikoʻi ʻē aʻe.
• Ma mua o ka hoʻomaka ʻana o ke kaupaona ʻana, pono e kipa aku i ke kauka no ke kūkā kūkā ʻana a me ka loiloi kūpono o ke kūlana olakino.

Nā pono o ka ʻai berena

1. He nui nā pono o ka papaʻai berena, keu hoʻi inā ʻoe e noʻonoʻo i ke ʻano hana i hoʻomohala ʻia e Olga Raz. Hōʻalo ka lilo o ke kaupaona me ka ʻole o ka pōloli, ka pīpī ʻana i ka meaʻai i ka wikiwiki i nā kaʻina hana metabolic, a me ka serotonin i ka berena e kōkua ai e mālama i kahi ʻano maikaʻi, ikaika a me ka ikaika.
2. Mahalo i kēia mau mea āpau, pale ka ʻenehana i ka hōʻoluʻolu ʻole, ka nalowale o ka ikaika, ka luhi a me nā mea ʻono ʻē aʻe.
3. Hoʻopau kaulike ʻia ka papaʻai a ʻaʻole koʻikoʻi i ke kino.
4. ʻO ka palaoa (ʻoi aku ka ʻeleʻele a me ka rai) waiwai i nā mea pono ʻē aʻe. Hana nā mea i loko o ia mea e like me ka palaki palupalu, ka hemo ʻana i ke kino o nā mea make, nā lāʻau make, nā paʻakai ʻino a me nā mea pono ʻole ʻē aʻe.
5. Eia kekahi, hoʻomaikaʻi ka berena i ka lawe ʻana o ka meaʻai a hoʻonui i ke kino me ka fiber kūpono.
6. Noho i kēlā ʻano papaʻai, hiki iā ʻoe ke mālama i ka nui, no ka mea he kumu kūʻai a kumu kūʻai hoʻi ka huahana nui.
7. Hoʻomaopopo ka hapa nui o ka poʻe i ke ʻano o ka ʻili e hoʻomaikaʻi nui (i ke kikoʻī, ʻike ʻia ke ʻano o cellulite).
8. Hoʻoemi ʻia ka ʻono no nā pāhaʻi a mālama maʻalahi ʻia ke kino hou ma hope o ka papaʻai.

Nā mea maikaʻi ʻole o ka ʻai berena

• ʻAʻole makemake ka hana berena i ka makemake o ka poʻe makemake ʻole i ka palaoa. No lākou, ʻo ka ʻai ʻana i ka berena he mea maikaʻi ʻole.
• Inā mākou e kamaʻilio e pili ana i kahi koho meaʻai e pili ana i ka berena a me ke kefir, hiki i ka monotony o kāna papa inoa ke hōʻeha. Eia kekahi, hiki i ka nui o nā huahana waiū fermented i ka meaʻai ke koi pinepine i ka "kamaʻilio" me ka lua.

Ke hāpai hou nei i ka papaʻai palaoa

E hoʻomanaʻo he maikaʻi nā mea āpau i ke kaulike. ʻAʻole ia e koi ʻia e huli i kekahi o nā koho pohō kaumaha berena ma mua o hoʻokahi manawa i kēlā me kēia 2 mahina.