Contents
- Nā koina ʻai cereal
- Papa kuhikuhi papaʻai cereal
- Hoʻolālā kūpono i kahi papaʻai cereal no hoʻokahi pule
- ʻO ke kumu o ka ʻai cereal me kefir
- ʻO ka papaʻai o ka meaʻai cereal a me nā meaʻai
- ʻO ka papaʻai o kaʻai cereal-fruit
- ʻO ka papaʻai o ka ʻai cereal unloading diet
- ʻO Diet Cereal ʻO Brad Peet
- Contraindications i ka ʻai cereal
- Nā pono o kaʻai cereal
- Nā mea maikaʻi ʻole o ka meaʻai cereal
- Ke hana hou nei i ka papaʻai cereal
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 610 Kcal.
ʻO ka ʻai cereal kekahi o nā mea ʻoi loa, ʻoluʻolu a mālie, akā i ka manawa like, ʻoi aku ka maikaʻi, nā ʻano o ka hoʻololi kino. ʻO nā huahana nui no ka pule (ʻo ia hoʻi, no kēia manawa i hoʻolālā ʻia) he mau cereals like ʻole (buckwheat, oats, brown a brown rice, millet).
No 7 mau lā o ka papaʻai-ola, hiki iā ʻoe ke lilo i 5 mau kilokika pono ʻole no ke kino. Pehea e ʻai ai i nā cereala e lilo ai ke kaupaona?
Nā koina ʻai cereal
ʻOkoʻa kēia papaʻai mai nā poʻe ʻē aʻe e pili ana i nā cereala no ka mea ʻaʻole pono ʻoe e pili i ka meaʻai mono. Hiki iā ʻoe ke hoʻonui i kāu papaʻai a ma ka manawa like e hemo ai i ka paona i makemake ʻole ʻia.
ʻOiaʻiʻo, ʻaʻole i hoʻokoe ʻia nā kapu papaʻai. No ka maikaʻi o ke kaupaona ʻana, pono e hōʻalo i ka paʻakai, kō, ka bata a me nā mea momona momona ʻē aʻe, a me nā mea inu i loaʻa ka ʻalekohola.
Pono e kuke i nā cereala āpau i ka wai. Ma ke ala, ʻaʻole ʻae ʻia nā cereala āpau e hoʻopau ʻia. Paipai ʻia e hōʻole i ka laiki keʻokeʻo, semolina, nā cereal koke.
ʻO ke kumu o ka papaʻai he porridge. Hiki iā ʻoe ke hoʻohui iā lākou me kahi kefir (momona liʻiliʻi a momona momona paha), ka waiū, yogurt maoli me ka ʻole o nā mea hoʻohui, ka waiū momona momona momona, nā hua ʻole starchy, ka palaʻai mea kanu, 1-2 tsp. meli maoli i ka lā. Paipai ʻia e hōʻole i nā meaʻai ʻē aʻe i ka papaʻai cereal.
Pono ʻoe e ʻai i ʻekolu mau manawa i ka lā, e hōʻole ana i ka meaʻai 3-4 mau hola ma mua o ka hiamoe. E hoʻāʻo e inu i ka wai lawa ma waena o nā meaʻai (hiki ke hoʻohana ʻia i nā ʻōmaʻomaʻo a me nā lāʻau lapaʻau). I mea e ʻai ʻole ai, ʻai ma mua o 50 g o nā cereala (ʻo ia hoʻi ke kaupaona o nā cereala maloʻo) i ka manawa a hoʻopiha iā ia me nā meaʻai i luna. No ka mālama ʻana i ka manawa i ka kuke ʻana, hiki iā ʻoe ke hoʻohana i hoʻokahi cereal i kēlā me kēia lā, a i ʻole hiki iā ʻoe ke hoʻohui i nā cereala olakino
E hoʻohui mālie i nā meaʻai hou i kāu ʻai ke haʻalele ʻoe i ka ʻai cereal. ʻO ka mea mua, e hoʻonui i ka nui o nā huaʻai a hoʻokomo i nā mea kanu non-starchy, a laila legumes (hiki ke soy). Ma hope o ia mea, ʻae ʻia e hoʻohui i ka meaʻai me ka nui o ka cottage cheese a me nā huahana waiū fermented, a laila me ka ʻiʻo a me ka iʻa. Manaʻo ʻia e kaupalena i nā huahana ʻono a me ka palaoa i ke ola ma hope o ka meaʻai. Inā ʻaʻole, ʻaʻole pili i ka nui o kou lilo ʻana i ke kaumaha, hiki ke hoʻi hou ke kaumaha keu.
Ma waho aʻe o ka papaʻai cereal i hōʻike ʻia, aia kekahi mau koho ʻē aʻe. ʻO kahi laʻana, kahi ʻano hana me ka hoʻohui o kefir (hoʻolālā ʻia no 3 mau lā), cereal-vegetable and cereal-fruit (hiki iā ʻoe ke noho ma luna o kēia mau mea a hiki i 5 mau lā), kahi papaʻai hoʻoiho cereal (mau nā lā he 1-2). Aia kekahi hana a Brad Peet, kahi mea e kōkua ai i ka mea hana iā ia iho e hoʻololi i ke kino (ʻo kēia nā lā hoʻokē ʻai he 5 e pili ana i nā cereala). Hiki iā ʻoe ke ʻike hou aʻe e pili ana i kā lākou papaʻai papaʻai ma ka papa kuhikuhi ma lalo. No laila koho i nā ʻano āu e makemake ai a hele no ke kiʻi kūpono.
Hoʻolālā kūpono i kahi papaʻai cereal no hoʻokahi pule
Day 1
Breakfast: millet me ka hoʻohui o 1 tsp. meli.
ʻAina awakea: porridge buckwheat; he kīʻaha waiū.
ʻAina ahiahi: millet porridge; kekahi yogurt maoli.
Day 2
ʻAina kakahiaka: porridge millet.
ʻAina awakea: raiki; he kīʻaha waiū.
ʻO kaʻaina awakea: porridge millet me ka apple apple.
Day 3
Kakahi kakahiaka: ʻoatmeal me nā ʻāpala.
ʻO kaʻaina awakea: ka laiki me ke kīʻaha o ka palaʻai mea kanu.
ʻAina ahiahi: millet porridge; ma kahi o 100 g tī.
Day 4
No ka lā holoʻokoʻa, koi ʻia e ʻai i ka 150 g raiki i ka hui o 500 g o nā ʻoma i hui pū ʻia me kahi wai liʻiliʻi o ka wai lemon i hou ʻia.
Day 5
ʻAina kakahiaka: porridge barley me 1 tsp. meli.
ʻO kaʻaina awakea: ka laiki me ke kīʻaha o ka palaʻai mea kanu.
ʻAina ahiahi: buckwheat; ʻalani a i ʻole nā hua ʻalani ʻē aʻe.
Day 6
ʻAina kakahiaka: buckwheat me kahi kīʻaha o kefir.
ʻO ka Lunch: ka palaoa a ma kahi o 200 ml o ka palaʻai mea kanu.
ʻO kaʻaina awakea: porridge laiki a me kahi kīʻaha o kefir a i ʻole 50 g o ka tī tī.
Day 7
ʻAina kakahiaka: millet me ke aniani o ka waiū.
ʻO kaʻaina awakea: ka palaoa a me ke aniani o ka palaʻai mea kanu.
ʻO kaʻaina awakea: ka oatmeal me ka meli āpau me ka hoʻohui o 1 tsp. meli.
ʻO ke kumu o ka ʻai cereal me kefir
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka porridge buckwheat steamed (100 g mākaukau) a me ka hoʻohui o kefir momona momona.
ʻO ka Lunch: ka ʻāpana like o nā ʻoka i ʻōwili ʻia; 200-250 ml o kefir.
ʻO kaʻaina awakea: 100 gram o kēlā me kēia porridge.
ʻO ka papaʻai o ka meaʻai cereal a me nā meaʻai
Kakahi kakahiaka: 100 g o nā kaʻa ʻōwili.
ʻO kaʻaina awakea: 50 gram o ka laiki a me ka lawelawe ʻana i ka salakeke mai nā mea kanu a me nā mea kanu ʻole starchy.
ʻO kaʻaina awakea: a i 100 g o ka porridge kulina.
ʻO ka papaʻai o kaʻai cereal-fruit
Kakahi kakahiaka: 100 g oatmeal a me kahi ʻāpala grated.
ʻAina awakea: 2 mau ʻāpala a me kekahi mau punetēpu o ka buckwheat.
ʻO kaʻaina awakea: 50 g porridge o porridge.
palapala aie… Inā makemake ʻoe, hiki iā ʻoe ke ʻai i nā hua o ka citrus ma waena o nā meaʻai nui.
ʻO ka papaʻai o ka ʻai cereal unloading diet
ʻAina kakahiaka: 100 g o kāu porridge punahele a me 1 hua manu i hoʻolapalapa ʻia.
Mea ʻai māmā: ʻO kekahi o nā mea kanu non-starchy.
Lunch: 50 g o ka pala pala pala i hoʻolapalapa ʻia me ka salakeke beet i hoʻolapalapa ʻia.
ʻO kaʻaina ahiahi: kahi kīʻaha o kefir a me nā punetēpō porridge, kahi āu e makemake ai.
ʻO Diet Cereal ʻO Brad Peet
ʻO ka ʻaina kakahiaka: muesli unsweetened (3-4 tbsp. L.) Me ka hoʻohui ʻana o ka piha lima o nā hua, i hoʻowali ʻia me ka yogurt maoli a i ʻole kefir ma kahi liʻiliʻi.
ʻO ka lua o ka ʻaina kakahiaka: kahi hui ʻana o kāu wai punahele hou i ka wai a me ka yogurt maoli.
ʻO kaʻaina awakea: ka palaoa, ka mea e koi ʻia ai e hana ʻia mai nā pepa bele, nā ʻaka, nā kelena, nā pī.
Mea ʻai māmā: kekahi mau ʻāpana o ka moa moa i hoʻopiha ʻia.
ʻO kaʻaina awakea: ʻelua mau punetēne o ka laiki me ka hoʻohui o ka ʻāpala.
Contraindications i ka ʻai cereal
He mea ʻole paha iā ʻoe ka maʻalahi o ka ʻai cereal, aia nō kekahi mau contraindications iā ia.
- ʻAʻole pono ia e ʻike ʻia e ka poʻe me ka maʻi celiac (maʻi celiac).
- ʻO ka poʻe i loaʻa kekahi ʻano maʻi ʻōpū a ʻōpū paha hiki ke huli i kahi papaʻai cereal ke ʻae ʻia e ka gastroenterologist.
- ʻO kahi kūkākūkā ʻana me kahi loea loea, ʻoiaʻiʻo, i kēlā me kēia hihia ʻaʻole e nui.
Nā pono o kaʻai cereal
- ʻO nā cereala i loko o ka papaʻai kahi kumu waiwai o ka fiber a me nā mea ballast e hoʻomaʻemaʻe mālie a maikaʻi i nā ʻōpū mai nā mea ʻino.
- Ua hōʻoia ʻepekema ʻia ʻo ka poʻe nona ka papaʻai ma kahi o 3-4 ka nui o nā cereala i kēlā me kēia pule he 20% ka liʻiliʻi o ke alo o nā maʻi o ka ʻōnaehana cardiovascular. No laila, me ka nānā ʻole inā makemake ʻoe e lilo i ka paona, hoʻolauna i nā cereala i ka papaʻai e koi ʻia e pōmaikaʻi i ke kino a hoʻomaikaʻi i ke olakino.
- Eia kekahi, waiwai nā cereal i nā antioxidant like ʻole, nā minelala a me nā meaʻai. He hopena maikaʻi kā lākou i ka hana o ke ake, hoʻomaʻemaʻe i nā paia o nā kīʻaha koko, kōkua i nā pae kolesterol, pale i ka paʻakai paʻakai, a kōkua i ka pale ʻana i ka anemia a me nā pilikia olakino ʻē aʻe. Loaʻa ka hopena maikaʻi o nā grains i ka hana ʻana o ka gastrointestinal tract, e kōkua ana i ka ʻai e ʻono maikaʻi, hoʻopau i nā pilikia bloating a me nā stool.
- He hopena maikaʻi nā mea i loaʻa i nā cereal i ka helehelena o ke kanaka. Lawe i ka ʻili i mea olakino a hou, ʻo ka helu o ka huehue a me nā mea hōʻike ʻole ʻē aʻe e hoʻēmi nui ʻia, ikaika ka lauoho a me nā kui.
- ʻO kaʻai cereal iho he maʻalahi maʻalahi (ʻelua psychologically a me physiologically). ʻAʻohe manaʻo o ka pōloli, a, no laila, ka makemake e hemo mai ke ʻano hana a huki i nā mea ʻono i pāpā ʻia.
- ʻO nā ʻano cereals a me nā huahana ʻē aʻe e ʻae iā ʻoe e hana i ka papa kuhikuhi i mea hōʻoluʻolu a ʻaʻole luhi i nā ʻano meaʻai like i hāʻawi ʻia. Ma muli o ka hoʻopiha piha ʻana o nā cereals me ka ikehu, ka luhi, ka manaʻo ʻole, nāwaliwali a me nā meaʻai leʻaleʻa ʻē aʻe ʻaʻole e kipa aku iā ʻoe. No laila, inā makemake ʻoe, hiki iā ʻoe ke pāʻani i nā haʻuki, e wikiwiki wale i ke kaʻina hana o ka lilo ʻana o ke kaumaha a hoʻolilo iā ʻoe ʻaʻole slimmer, akā kūpono pū kekahi.
- Hoʻomaʻamaʻa kahi papaʻai cereal i nā hana metabolic o ke kino, a ʻo kēia, e hoʻonui i ka likelika o ka mālama ʻana i ke kaumaha i loaʻa ma hope o ka lilo ʻana o ke kaupaona a ʻoliʻoli i ka hopena i loaʻa no ka manawa lōʻihi.
- He maikaʻi nō hoʻi ka ʻenehana e hiki ai iā ʻoe ke mālama kālā. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā cereals ma mua o ka nui o nā huahana protein.
- ʻO kekahi keu pono o ka papaʻai cereal ʻo ia ʻaʻole nui ka manawa e hoʻomākaukau ai i ka meaʻai. Hiki iā ʻoe ke hoʻolaʻa iā ʻoe iho i kahi hana uku nui aʻe.
Nā mea maikaʻi ʻole o ka meaʻai cereal
ʻOiai ka maikaʻi o nā cereala, ma ka ʻai cereal, aia nō paha ka hemahema o nā mea a me nā mea e pono ai no ka hana maʻamau ʻana o ke kino (ma kahi o ka palena palena nui o ka hana protein). I mea e hōʻalo ai i kēia, ʻaʻole ia e nui loa e lawe i kahi lāʻau wikamina a me ka mineral.
Ke hana hou nei i ka papaʻai cereal
ʻAʻole ia e koi ʻia e pili pono i ka papaʻai cereal ma mua o ʻelua mau manawa o ka makahiki, a he ʻōlelo aʻoaʻo e mālama i ka hoʻomaha ma waena o nā papaʻai no 2-3 mau mahina.