Contents
ʻO ka lilo ʻana o ke kaupaona a 6 kg i 10 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 670 Kcal.
ʻO ka heluhelu ʻana i nā ʻōlelo aʻoaʻo o nā ʻano hana pohō kaumaha kaulana, me he mea lā ʻo ke kiʻi slender kahi leʻaleʻa maikaʻi loa. ʻOiaʻiʻo, pinepine i mea e hoʻokō ai i nā lula meaʻai, ʻaʻole pono nā huahana kālā. ʻO kaʻoiaʻiʻo, hiki iā ʻoe ke hoʻololi nui i ke kino me ka ʻole o ka paʻi ʻana i ka ʻeke kālā, akā, ma ka ʻokoʻa, e mālama pū i ke kālā.
ʻO nā pono meaʻai māmā
Inā makemake ʻoe e hoʻemi i ke kaumaha a me ka hauʻoli, ʻoiaʻiʻo, hiki iā ʻoe ke huli i nā mono-ʻai e pili ana, e ʻōlelo, oatmeal a i ʻole buckwheat no ke kōkua. Ke hoʻohālikelike ʻia me nā huahana meaʻai ʻē aʻe, ʻo ka ʻai wale ʻana i kēia mau cereals no hoʻokahi pule he mea leʻaleʻa ʻole ia. A inā loaʻa iā ʻoe kāu ʻāpana ʻāina ponoʻī, ʻaʻole anei he mea waiwai ke ʻai ʻana, no ka laʻana, nā ʻāpala i ulu ma luna? Akā, e like me kāu e ʻike ai, ʻaʻole nā meaʻai mono ke ʻano olakino maikaʻi loa o ka lilo ʻana o ke kaumaha. ʻOi aku ka maikaʻi o ka hoʻokokoke ʻana i ke koho ʻana i kahi ala hoʻemi haʻahaʻa haʻahaʻa.
Manaʻo mākou iā ʻoe e hoʻohui i kēia mau makemake a hana i kahi meaʻai-ʻai i ʻole e hoʻopilikia ka meaʻai i kou kūlana kālā a i kou olakino a maikaʻi. Ma ke ala, hiki iā ʻoe ke lilo i ke kaumaha. ʻO ka poʻe i hele i ka 4-5 kilokani i ka hebedoma e hōʻoia i kēia iā ʻoe. ʻOi aku ka maikaʻi ʻaʻole e noho ma kēia ʻenehana no nā pule ʻelua i ka lālani.
Pono e haʻalele i nā meaʻai momona a me nā calorie kiʻekiʻe, e haʻalele i nā ʻano ʻono a me nā pastries. ʻAe ʻia ʻoe e waiho i kekahi mau ʻāpana rai a i ʻole ka palaoa palaoa piha i ka lā. Manaʻo ʻia hoʻi e hoʻouna i nā meaʻai pickled, pickles ma lalo o ka pāpā (ʻoiai hiki iā ʻoe ke paʻakai iki i nā kīʻaha iā lākou iho), ka meaʻai puhi.
ʻO ke kumu o ka meaʻai he cereals, nā huaʻai, nā mea kanu. He mea maikaʻi inā pili ka manawa ʻai me ka wā oʻo o nā hua i hoʻohana ʻia no ka ʻai. I kēia hihia, e pōmaikaʻi wale ke kumukūʻai a me ka maikaʻi o nā huahana. I kekahi manawa ʻaʻole pāpā ʻia ka hoʻohui ʻana i ka papa kuhikuhi (a makemake ʻia) me ka iʻa a me ka ʻiʻo lean. Pono nō naʻe ke kino i mea kūkulu hale. Manaʻo ka poʻe loea i ka ʻai ʻana i ka meaʻai haʻahaʻa i ʻehā mau manawa i ka lā, e hoʻokumu i ka papa kuhikuhi ma ke ʻano he 3 mau meaʻai nui a me 1 ʻai liʻiliʻi ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea. Hoʻopau i ka meaʻai ma hope o 18-19 mau hola (kiʻekiʻe - 20:00 inā ʻoe e moe lohi loa). A i ʻole, hiki ke lohi nui ke kaʻina o ka lilo ʻana o ke kaumaha.
He mea pono e ʻōlelo ʻole i ke kofe ikaika a me ke kī a, ʻoiaʻiʻo hoʻi, nā mea inu ʻawaʻawa a me nā mea inu ʻono i ka wā o ka pohō kaumaha. I kēia hihia, pono ke ʻai ʻana i ka lāʻau, nā kī ʻōmaʻomaʻo me ka ʻole o nā mea ʻono, nā wai momona ʻole (i kekahi manawa) a me ka nui o ka wai maʻemaʻe ʻole. He hopena maikaʻi kēia i ka metabolism a kōkua i ka hoʻomaha ʻana i ka makemake ikaika, e pale aku i ka ʻai nui ʻana. ʻOiaʻiʻo, ma waena o nā pōmaikaʻi ʻē aʻe, hoʻopiha pono ka wai inu i ka ʻōpū.
ʻO kahi laʻana o kahi meaʻai ma kahi meaʻai haʻahaʻa no 10 mau lā
Day 1
ʻAi kakahiaka: ma kahi o 200 g o ka bale momi i hoʻomoʻa ʻia i ka wai (ʻaʻole ʻia ka ʻaila a me nā mea momona ʻē aʻe).
Mea ʻai māmā: he kīʻaha o kefir momona momona.
ʻO ka ʻaina awakea: 300 g ka sopa huaʻai māmā me ka palai ʻole a me 2 mau palaoa liʻiliʻi liʻiliʻi.
ʻO ka ʻaina ahiahi: saladi, nā mea i manaʻo ʻia e hana i ke kāpeti keʻokeʻo, kāloti, ʻāpala, aniani; hoʻokahi hua moa i hoʻolapalapa ʻia.
Day 2
ʻAi kakahiaka: 200 g o ka laiki porridge i hoʻomoʻa ʻia i ka wai.
ʻAi ʻai: boiled egg.
ʻO ka ʻaina awakea: ka ʻai mea kanu i hana ʻia mai nā huahana non-starchy (a hiki i 300 g); Hiki iā ʻoe ke ʻai i ka 1-2 rye a i ʻole ka berena palaoa piha.
ʻO ka ʻaina ahiahi: e like me ka Pōʻakahi, pono ʻoe e ʻai i ka huaʻai i hōʻike ʻia ma luna nei a me ka salakeke huaʻai, ma kahi o kahi hua manu pono ʻoe e inu i ke aniani o kefir.
Day 3
ʻO ka ʻaina kakahiaka: 1 hua moa i hoʻolapalapa ʻia (hiki iā ʻoe ke kuke i loko o ka pā, akā me ka ʻole o ka ʻaila).
Mea ʻai māmā: he kīʻaha o kefir.
ʻO ka ʻaina awakea: ka sopa mea kanu a me kahi ʻāpana berena rai.
ʻO ka ʻaina ahiahi: ka salakeke maʻamau no ka ʻaina ahiahi a hiki i ka 200 g o ka buckwheat i hoʻolapalapa ʻia i ka wai.
Day 4
ʻAi kakahiaka: 150 g o ka hui ʻana o nā kāloti mashed a me nā ʻōpala, me ka hoʻohui o 1 tsp. ʻaila mea kanu (preferably ʻoliva).
Mea ʻai māmā: he kīʻaha o kefir.
ʻO ka ʻaina awakea: 300 g o ka sopa meaʻai; kahi ʻāpana o ka palaoa palaoa, i ʻae ʻia e hāʻawi i ka cheese haʻahaʻa momona a i ʻole kahi papa o ka cheese cottage, nā ʻāpana tōmato a me nā mea kanu.
ʻO ka ʻaina ahiahi: 130-150 g o ka liʻiliʻi liʻiliʻi momona me ka pulp o hoʻokahi hua waina.
Day 5
ʻAina kakahiaka: paila hua manu; ʻO ka'ōleʻa grated (e pili ana i 150 g), i'ōleloʻia eʻaiʻia me ka hoʻohuiʻana i kahi hapa liʻiliʻi o kaʻailaʻaila.
Mea ʻai māmā: he kīʻaha o kefir.
ʻO kaʻaina awakea: 300 g o ka sopa, hiki ke hoʻomākaukauʻia i kēia lā me nā noodles i ka moa moa; kāpeti a me ka ʻāpala saladi.
ʻAina ahiahi: 150 g o ka moa i hoʻolapalapa ʻia a i kālua ʻia paha me kahi ʻāpana o ka palaoa rye.
Day 6
ʻAi kakahiaka: ʻoatmeal a i ʻole muesli me ke kō ʻole me kekahi mau ʻāpana ʻāpala (pono nā mea a pau e hoʻomaʻamaʻa ʻia me 1 teaspoon o ka ʻaila ʻoliva).
Pāʻina: he kīʻaha wai huaʻai me ke kō.
ʻO ka ʻaina awakea: ma kahi o 150 g o nā halo i kālua ʻia i ka wai; 300 g ka soup i hoʻokumu ʻia i ke kōmato, 1-2 mau ʻāpana o ka palaoa palaoa (ʻoi aku ka maikaʻi ma mua o ka maloʻo).
ʻO ka ʻaina ahiahi: 200 g o ka buckwheat me nā mea kanu non-starchy i kālua ʻia i ka wai.
Day 7
ʻAi kakahiaka: ʻO ka muesli ʻole a i ʻole ka oatmeal (hiki iā ʻoe ke hoʻohui i kahi ʻāpala liʻiliʻi a i ʻole nā huaʻai ʻole starchy / hua iā lākou).
Mea ʻai māmā: he kīʻaha o kefir.
ʻO ka ʻaina awakea: 250 g o nā iʻa wīwī, hiki ke hoʻomoʻa ʻia i loko o kahi kīʻaha momona i kēia lā; he apana berena rai.
ʻO ka ʻaina ahiahi: ʻelua mau ʻuala liʻiliʻi i nā ʻaʻahu a me ka herring bakena (a hiki i 150 g).
Day 8
ʻO ka ʻaina kakahiaka: 200 g o nā ʻōpala mashed me ka ʻaila ʻoliva.
Snack: he kīʻaha o ka wai ʻāpala, ʻoi aku ka maikaʻi i kāpī ʻia.
ʻO kaʻaina awakea: hiki i ka 300 g o ka soup tomato haʻahaʻa me ka 30-40 g o ka palaoa palaoa, hiki ke hoʻomoʻaʻia me ka liʻiliʻi liʻiliʻi liʻiliʻi, e hoʻonaniʻia me nā'āpana o ka'ōmato hou a me nā mea kanu.
ʻO kaʻaina awakea: kahi hui i hanaʻia mai ka 200 g o nā beets i hoʻolapalapaʻia (kaʻokiʻia a iʻole kaʻokiʻokiʻia), 50 g o ka walnuts (ʻoki maikaʻiʻia); 1-2 mau ʻāpana palaoa rai.
Day 9
ʻO ka ʻaina kakahiaka: muesli a i ʻole ka oatmeal me nā hua i ʻono ʻia me kahi ʻaila ʻoliva liʻiliʻi.
Mea ʻai māmā: he kīʻaha o kefir.
ʻO ka ʻaina awakea: ka ʻiʻo wīwī me nā mea kanu, kālua ʻia i ka umu a i ʻole ʻia (ʻaʻole i ʻoi aku ka nui o ka hapa ma mua o 250 g).
ʻO ka ʻaina ahiahi: ka ʻuala kālua a me ka sauerkraut (hiki iā ʻoe ke kālua iā ia a pau, ke kaumaha a hiki i 250 g).
Day 10
ʻO ka ʻaina kakahiaka: ka ʻōpala a me nā kāloti, hoʻonani ʻia me ka 1 tsp. aila ʻoliva (a hiki i 150 g); hoʻokahi hua moa i hoʻolapalapa ʻia.
Pāʻina: hapalua kīʻaha o ka yogurt unsweetened maoli.
ʻAina awakea: kahi liʻiliʻi o ka sopa mea kanu māmā; kahi ʻāpana berena rai; 200 g o ka laiki, kahi hiki iā ʻoe ke hoʻohui i nā prunes liʻiliʻi a me nā apricots maloʻo.
ʻO ka ʻaina ahiahi: i kēia lā he mea ʻono - 15 g o ke kokoleka ʻeleʻele me kahi ʻano koko o ka liʻiliʻi o 70% a i ʻole 1 tbsp. l. meli maoli.
palapala aie… Ua ʻae ʻia nā koho menu e ʻokoʻa. ʻO ka mea nui, ʻo ia ka hahai ʻana i nā loina maʻamau o kēia ʻai a ʻaʻole e hele ma mua o ka nui o ka calorie o ka meaʻai i manaʻo ʻia ma luna.
Contraindications no ka meaʻai maʻalahi
- No ka mea ʻaʻole ʻokoʻa ka meaʻai haʻahaʻa i ke koʻikoʻi o nā lula a ʻo ia, ma ka laulā, he ʻōnaehana kaulike kūpono, ʻaʻole ia he ākea o nā contraindications.
- ʻAʻole ʻōlelo ʻia e hoʻopili iā ia wale nō i ke alo o nā maʻi maʻi i ka wā o ka exacerbation, nā hopena allergy i kekahi o nā meaʻai i ʻōlelo ʻia (ʻoiai, ma ke ʻano he kānāwai, hiki ke hoʻololi ʻia me nā mea ʻē aʻe), i ka wā hāpai a me ka hānai.
- ʻO ke kūkākūkā me ke kauka ma mua o ka hoʻomaka ʻana i kahi ola haʻahaʻa i kekahi hihia ʻaʻole ia e superfluous.
Nā Pōmaikaʻi o ka ʻAi Māmā
- He nui nā pōmaikaʻi o ka ʻai haʻahaʻa. Ma waena o lākou,ʻike mākou i kona pono, hana maikaʻi ma keʻano o ka poho kaumaha, lawa ka hoʻolakoʻana i ke kino me nā mea e pono ai no ka hana maʻamau.
- Inā ʻaʻole ʻoe e noho i ka meaʻai i ka manawa i ʻōlelo ʻia, ʻaʻole ia e hoʻopilikia i kou olakino a me kou olakino.
Nā pōʻino o ka ʻai ʻai haʻahaʻa
- Ua pāpā ʻia kekahi mau pūʻulu meaʻai e nā lula meaʻai, a ʻaʻole hiki ke maʻalahi i kā lākou mau mea aloha ke noho me ka ʻole o lākou no ka ʻai holoʻokoʻa (inā pono lākou e hoʻemi nui i ke kaumaha).
- Eia kekahi, ʻaʻole kūpono ka poʻe paʻahana no ka meaʻai haʻahaʻa no ke kumu e pono ai ʻoe e hoʻolilo i kekahi manawa i loko o ka lumi kuke no ka hana ʻana i ka meaʻai (ʻoiai ʻaʻole pili ka papa ʻai meaʻai i ka kuke ʻana i nā kīʻaha paʻakikī).
Hoʻohana hou i kahi meaʻai haʻahaʻa
Inā ua ʻai ʻoe i kahi meaʻai haʻahaʻa no 10 a 14 mau lā, ʻaʻole ʻōlelo ʻia e hana hou no kahi o 2 mau mahina. Inā ʻoe i ʻai no ka manawa pōkole, hiki ke hoʻopōkole ʻia ka hoʻomaha, akā ʻoi aku ka maikaʻi o ka hoʻomaka hou ʻana ma kahi o 20-30 mau lā.