Contents
- Koina ʻai hōʻoluʻolu
- Papa kuhikuhi hōʻoluʻolu
- Nā koho no nā lā hoʻokē ʻai papaʻai ma kahi papa hōʻoluʻolu "lā ma hope o ka lā"
- ʻO kahi laʻana protein protein no 5 mau lā
- ʻO kahi laʻana o ka papaʻai hebedoma no ka meaʻai kūpono
- Contraindications i kahi papaʻai hōʻoluʻolu
- Nā pono o kahi papaʻai hōʻoluʻolu
- Nā mea maikaʻi ʻole o kahi papaʻai hōʻoluʻolu
- Papaʻai hōʻoluʻolu hou
ʻO ka lilo ʻana o ke kaupaona a 3 kg i 5 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1030 Kcal.
Hoʻomaʻamaʻa ʻoe i ka hoʻopili ʻana i ka papaʻai me nā wī o ka wī, nāukiuki a me nā pilikia he nui? ʻIke ʻia hiki iā ʻoe ke lilo i ke kaupaona me ka ʻole o nā pilikia.
I kēia lā e kamaʻilio mākou e pili ana i nā ʻano ʻoluʻolu kaulana a maikaʻi hoʻi o ka nalo ʻana o ke kaupaona: "i kēlā me kēia lā", kaʻai protein a me ka meaʻai kūpono.
Koina ʻai hōʻoluʻolu
Inā makaʻu ʻoe i ka noʻonoʻo ʻana e pono ʻoe e haʻalele i kāu mau punahele punahele no ka manawa lōʻihi, ʻo kahi koho maikaʻi loa no ka lilo ʻana o ke kaupaona papaʻai "i kēlā me kēia lā"… Wahi a kāna mau lula, i kekahi lā pono ʻoe e hele i ka papaʻai, a i ka lā aʻe ua ʻae ʻia ʻoe e ʻai i nā mea āu e makemake ai. ʻOiaʻiʻo, inā makemake ʻoe e loaʻa ka hopena o kāu mau hoʻāʻo ma mua koke, e hoʻāʻo ʻaʻole e ʻai nui i ka lā ʻai ʻole a hoʻokumu i kāu papaʻai i nā mea momona momona a olakino hoʻi. Hiki iā ʻoe ke hoʻolana i kāu ʻino punahele, akā ʻaʻohe frills a ʻoi aku ka maikaʻi ma mua o ka ʻaina awakea.
ʻO kēia ʻenehana, ka mea e ʻae ai iā ʻoe e hōʻoluʻolu i ke kiʻi, i hoʻomohala ʻia e ka American Johnson Heather. Hoʻomaopopo ka mea kākau he kūpono loa ia no kēlā poʻe e pono ke lilo aku ma mua o 10 kilokilo. Akā inā ʻoe e pono e lilo i ka liʻiliʻi o ke kaupaona, maikaʻi nō hoʻi kahi papaʻai. E hoʻomaopopo i ka mahalo i kēia hana, ua nalowale ʻo 16 mau kilo iā Veresk.
Inā makemake ʻoe, hiki iā ʻoe ke hoʻomaikaʻi i kēia papa ʻaina hōʻoluʻolu e kūpono i kāu papa kuhikuhi a hoʻololi i 2 a i ʻole 3 mau lā me ka ʻai mau a me nā papaʻai. Ma hope o ka hōʻea ʻana i ka hōʻailona makemake o ka pua o nā kaupaona, e mālama iā ia, koi ʻia e hoʻonohonoho i hoʻokahi lā hoʻokēʻai i kēlā me kēia pule a mai poina e pili ana i ka hoʻomaʻamaʻa haʻuki, no laila makemake ʻia e hoʻokaʻawale i ka manawa i loko o ka manawa o ka pohō kaumaha ponoʻī.
No ka lā hoʻokēʻai meaʻai, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ia mau huahana: nā ʻōpala a i ʻole nā huaʻai ʻole starchy, nā moa moa, nā mea kanu ʻōmaʻomaʻo.
E inu pono i ka wai maʻemaʻe. ʻAe ʻia ka kope a me ke kī, inā makemake ʻoe, akā me ka ʻole o ke kō. Paipai pū ʻia e hōʻole i ka hoʻohana ʻana o nā mea kō. Inā hiki iā ʻoe, e ʻōlelo ʻaʻole a me ka paʻakai, a i ʻole hoʻokau iki i ka paʻakai i kāu mau meaʻai. He mea ʻole ka lā (ka hoʻokē ʻai a me ka maʻamau), ʻaʻole pono ʻoe e ʻai i ka ʻaina awakea ma hope o 19:00. E hoʻomanaʻo i ka wā ma waena o ka ʻaina awakea a me ka manawa moe ʻaʻole pono e emi ma mua o 3-4 mau hola.
ʻOluʻolu a maikaʻi hoʻi proteinʻai… I loko o nā lā 14 wale nō, hoʻohiki ʻo ia e hoʻopau i ka 3-8 kg (ʻo ka hopena e pili ana i ke kaumaha keu mua). ʻO ka ʻōlelo nui o kēia ʻai ʻo ia ka ʻai ʻana i nā meaʻai momona i ka protein (ka ʻiʻo wīwī, ka iʻa, ka iʻa, nā hua manu, ka waiū haʻahaʻa a i ʻole ka momona momona a me ka waiū ʻawaʻawa). Hiki iāʻoe ke hoʻokomo i nā huaʻai non-starchy i ka papa inoa, akā,ʻaʻole ponoʻoe eʻai i kaʻuala, beets, kāloti, a me nā mea'ē aʻe. Hiki ke hoʻoheheʻe ʻia nā salakeke huaʻai me ka wai lemona hou. E kaupalena i ka paʻakai e like me ka hiki.
No ka hoʻokō ʻana i nā hopena o ka meaʻai protein e like me ka hiki ke hiki, ua ʻōlelo ʻia e hoʻololi i nā meaʻai protein a me nā huaʻai (mea kanu), ʻo ia hoʻi, e hoʻomaʻamaʻa i nā meaʻai ʻokoʻa. I kēlā me kēia manawa, hiki iā ʻoe ke inu i ka wai hou mai nā mea kanu i ʻae ʻia, akā ʻoi aku ka maikaʻi o ka hōʻole ʻana i nā huahana o kēia ʻano i kūʻai ʻia ma ka hale kūʻai.
ʻO ke kaupaona ʻana me kēia ʻano hana no ka loaʻa ʻana o kahi nui o nā meaʻai protein a aneane e hoʻopau ʻole i nā meaʻai i loaʻa nā momona a me nā huʻohina. ʻO ka hopena, hoʻomaka ka metabolism e kūkulu hou, a puhi ke kino i kāna mau momona momona. Pono ʻoe e ʻai i ka hapa nui a ʻaʻole ʻai ma hope o 19 mau hola. Paipai ʻia e inu i ke kīʻaha wai maʻemaʻe ma mua o ka ʻai ʻana. E hoʻāʻo e inu ma ka liʻiliʻi he 2 liters o ka wai e pono ai ke kino i kēlā me kēia lā. Ma ke ʻano protein, he mea nui pālua kēia, no ka mea, pono e hakakā nā puʻupaʻa me kahi nui o nā protein i komo i ke kino.
Akā, no ka maikaʻi o nā papaʻai i hōʻike ʻia ma luna, ʻoi aku ka maikaʻi o ka ʻimi ʻana i ke kōkua mai kahi banal, akā ʻo ia kahi ala kūpono a ʻoluʻolu hoʻi e lilo i kaupaona e like me ʻo ka pono kūpono… E pili ana i kāna mau canons, hiki paha iā ʻoe ke hoʻokokoke aku i ke kuʻikahi i makemake ʻia, me ka nānā ʻole i ka makahiki, ke kāne, ka papa kuhikuhi a me ke kaʻina o ke ola. Hoʻomanaʻo lula kumuʻai kūponoma lalo nei.
1… Ke koho ʻana i nā huaʻai hou a me nā mea kanu, e hāʻawi i ka makemake i nā mea i loaʻa ʻole ka nui o ka sucrose, starch a me nā calorie. E koho i nā makana o ke ʻano me ka nui o ka fiber. Hiki iā ʻoe ke ʻai i nā huahana starchy a me nā calorie kiʻekiʻe, akā ma mua o ka ʻaina awakea.
2… Pono ʻoe e inu i ka wai maʻemaʻe. Hoʻohui ʻia ia, hiki iā ʻoe ke inu i ke kī, kope (i ka hoʻohaʻahaʻa), wai wai, compotes (ʻoi aku ka ʻole o ke kō.
3… Pono e kaupalena i ka hoʻohana ʻana i nā huahana i loaʻa ka palaoa a me ke kō. Ua ʻae ʻia ka ʻai ʻana i kahi ʻāpana berena a i ʻole kahi kuki (candy) i ka lā, akā ʻaʻole hou inā makemake ʻoe e lilo i ke kaumaha.
4… E hoʻomaʻamaʻa iā ʻoe iho e ʻaina kakahiaka me nā cereala like ʻole i nā manawa pinepine, pono loa ia no ke kino. He ʻōlelo aʻoaʻo e kuke i ka palaʻai i ka wai. ʻO kahi koho maikaʻi e lilo i ka oatmeal a i ʻole ka porridge laiki me nā ʻala a me kahi puna o ka meli. ʻO ka mea pōmaikaʻi, nui ka ʻāpana o nā cereala, a hiki i kekahi ke loaʻa kahi ipu i kā lākou makemake. Maikaʻi nō hoʻi nā porridges no ka mea he saturation maikaʻi loa ia, a ʻaʻohe mea e pono ai nā meaʻai māmā pono ʻole.
5… He ʻōlelo aʻoaʻo ʻaʻole e ʻai ma hope o 19:00, a i ʻole ma ka liʻiliʻi he 3-4 mau hola ma mua o ka pio o ke kukui. ʻAʻole kēia hana e kōkua wale iā ʻoe e lilo i ke kaumaha me ka wikiwiki, akā e hōʻoluʻolu hoʻi i ka ʻōpū mai kahi hana i hana nui ʻia a ʻo ʻoe mai nā pilikia olakino.
6… ʻAʻole e pōloli! Pono ka nui o nā meaʻai e māʻona ai ka pōloli. E māʻona ʻoe ma hope o ka ʻai ʻana, akā ʻaʻole pono ʻoe e ʻai nui.
7… Mai ʻae i nā wā lōʻihi ma waena o nā meaʻai. Ma kahi paha o 3 mau hola (ka palena ʻoi loa 4,5). Hiki ke alakaʻi maʻalahi i kahi wā lōʻihi i ka ʻai nui a me ka pāpā ʻana i ka metabolic. Kūpono - ʻai mau i nā hola like.
8… E hoʻāʻo i ka mea hiki ke ʻai maka a ʻai ʻia. Inā makemake ʻoe e ʻohana i ka mālama ʻana i ka wela, a laila e hoʻomoʻa, hoʻolapalapa, hoʻomoʻa, akā mai kōwali.
ʻO ka pili ʻana i ka meaʻai kūpono, inā ʻaʻohe hiʻohiʻona olakino e pāpā aku ai iā ia, hiki ke lōʻihi inā makemake ʻoe.
Nā koho no nā lā hoʻokē ʻai papaʻai ma kahi papa hōʻoluʻolu "lā ma hope o ka lā"
ʻAla lā: 200 g mau ʻōpala hou a hoʻomoʻa ʻia paha e ʻai ʻia 5 mau manawa i ka lā.
Lā hoʻopiha moa: ʻAi i 5 mau manawa 70-80 g hoʻopiha moa, kuke me ka ʻaila ʻole.
He lā ma nā mea kanu
ʻAina kakahiaka: 200 g o nā kāloti kuʻi.
Mea ʻai māmā: ʻōmato.
ʻO kaʻaina awakea: kukama-kāmato salakeke me nā mea kanu (300 g).
Mea ʻai ahiahi: kāpīpī i kāpala ʻia me ka ʻaila ʻole (4-5 tbsp. L.).
Kaʻaina awakea: grated hou a i hoʻomoʻa ʻia i nā beets (200 g).
Ma mua o ka hiamoe: Inā pōloli, ʻai i kahi ʻōmato a kukama paha a i ʻole nā mea kanu non-starchy.
ʻO kahi laʻana protein protein no 5 mau lā
Day 1
ʻAina kakahiaka: ʻelua mau hua moa i hoʻolapalapa ʻia a kuke ʻia i loko o ka pā ʻaʻohe aila.
ʻO ka lua kakahiaka: kōmato.
ʻAina awakea: 150-200 g o ka pipi pipi i hoʻolapalapa ʻia.
Mea ʻai ahiahi: 2 kukama.
ʻO kaʻaina awakea: hoʻopiha moa moa (100 g).
Day 2
ʻAina kakahiaka: 100 g o ka curd momona momona (hiki iā ʻoe ke hoʻohui i kahi hua hua liʻiliʻi iā ia).
ʻO ka ʻaina kakahiaka ʻelua: salakeke (kāpī keʻokeʻo a me nā greens).
Lunch: a hiki i 200 g iʻa iʻa i hoʻolapalapa ʻia.
Mea ʻai ahiahi: kāloti ʻokiʻoki, ʻōpala ʻia me ka wai lemon.
ʻO kaʻaina awakea: 130-150 gram o ka moa i hoʻomoʻa ʻia.
Day 3
Kakahi kakahiaka: 50 g o ka tī momona momona ʻole.
ʻO ka lua o ka ʻaina kakahiaka: ka pepa Bulgarian a me ka hapa kōmato.
ʻO kaʻaina awakea: ka iʻa i hoʻomoʻa ʻia, ma kahi o 200 g.
Mea ʻai ahiahi: salakeke (kāpī hou, nā mea kanu, aneto).
ʻO kaʻaina awakea: baila a hoʻomoʻa ʻia paha (150 g).
Day 4
ʻAina kakahiaka: ʻelua mau hua moa i hoʻolapalapa ʻia; kahi ʻāpana o ka tī momona momona a i ʻole 2 tbsp. l. curd.
ʻO ka lua o ka ʻaina kakahiaka: wai wai kōmato (aniani).
ʻAina awakea: 200 g o nā ipu lāpeti kuke i kō ʻia.
Mea ʻai ahiahi: 2 kukama.
ʻO kaʻaina awakea: a i 150 g o ka iʻa i hoʻomoʻa ʻia.
Day 5
Breakfast: casserole o 100 g o ka tī momona momona, nā hua a me nā mea kanu.
ʻO ka lua kakahiaka: kāpī kāpī (ma kahi o 200 g).
ʻO kaʻaina awakea: nā pala i hoʻolapalapa ʻia (200 g).
Mea ʻaina awakea: ke kōmato a me ka salakega kukama.
ʻO kaʻaina awakea: hoʻopiha moa moa (a hiki i 150 g).
ʻO kahi laʻana o ka papaʻai hebedoma no ka meaʻai kūpono
Day 1
ʻAi kakahiaka: ka laiki i hoʻolapalapa ʻia i ka wai (200 g) me ka hoʻohui o kahi teaspoon o ka waiūpaka; ʻāpala; kope kī.
ʻO ka lua o ka ʻaina kakahiaka: ka palaoa kālua me ka hua moa hoʻokahi, i hoʻolapalapa ʻia a i hoʻomoʻa ʻia paha i loko o ka pepa maloʻo maloʻo; kukama hou.
ʻO ka ʻaina awakea: ka hake kālua (e pili ana i 200 g); 150 g salakeke, e pili ana i ke kāpeti Kina, nā kukama hou, nā peʻa ʻōmaʻomaʻo (makemake ʻia e hoʻopiha i ka pā me ka aila ʻoliva).
Mea ʻai ahiahi: hale tī me ka momona momona a hiki i 5% (100 g); ʻāpala; kī ʻōmaʻomaʻo me ka lemona.
ʻO kaʻaina awakea: nā mea kanu i hoʻopaʻa ʻia (200 g); hoʻomoʻa moa moa ʻole i hoʻomoʻa ʻia (100 g).
Day 2
ʻO ka ʻaina kakahiaka: kahi sanwiti o 20-25 g o ka berena rye, 10 g o ka paʻakai paʻakikī a me 1 tbsp. l. kīʻaha kīwī granular; maiʻa; Kofe kī.
ʻO ka lua o ka ʻaina kakahiaka: 70 g o ka curd me kahi momona momona a hiki i 9% me ka meli maoli a jam (1 tsp); tī.
Lunch: pola o ka moa momona momona momona; ma kahi o 150-200 g salakeke, ʻo ka mea i loko o Kīpī kāpala, kukama, ʻōmato, kāloti (wai lemon a me ka aila ʻoliva kahi lole maikaʻi loa nona).
Mea ʻai ahiahi: ʻāpala a me kiwi; kī mineta.
ʻO kaʻaina ahiahi: hoʻopiha moa moa (250 g); ʻelua kukama me nā mea kanu.
Day 3
ʻAina kakahiaka: 150 g oatmeal me 1-2 tsp. meli; maiʻa; Kope kī.
ʻO ka lua o ka ʻaina kakahiaka: ʻōpala (hiki iā ʻoe ke hoʻomoʻa); 50 g walnuts a me ka tī lemon.
ʻO kaʻaina awakea: 200 g o ka laiki palaunu; nā mea kanu i hoʻopaʻa ʻia (150 g).
Mea ʻai ahiahi: 150 g o ka waiū casserole momona momona, semolina a me nā ʻāpana maiʻa (hiki iā ʻoe ke kau i ka pā me ka yogurt maoli).
ʻO kaʻaina awakea: ʻōhua i hoʻolapalapa ʻia (200 g); saladi (2 kukama a me kahi kōmato); tī.
Day 4
Kakahiaka: 3-4 tbsp l. ka oatmeal, i hoʻolapalapa ʻia i ka wai a i ʻole ka waiū momona momona, me ka hoʻohui o 100 g o nā hua.
ʻO ka lua o ka ʻaina kakahiaka: hapalua kīʻaha o ka yogurt maoli me 1 tsp. meli; tī a kope paha.
ʻO kaʻaina awakea: 200-250 g o ka hake i hoʻomoʻa ʻia; saladi kāpeti keʻokeʻo (150 g).
Mea ʻai ahiahi: ka sāleta o ke kōmato a me ka kukama, i hoʻowali ʻia me kahi teaspoon o ka waiʻawa kawa, 15% momona.
ʻO kaʻaina awakea: 200 g umauma moa, hoʻomoʻa ʻia me kahi Parmesan iki a i ʻole me kahi tī ʻē aʻe; 2 kukama.
Day 5
Kakahi kakahiaka: nā uala i kāwili ʻia (200 g) me 1 tsp. pata; hua moa i hoʻolapalapa ʻia; kukama; tī a kope paha.
ʻO ka lua o ka ʻaina kakahiaka: 2 kiwi a me ka tī ʻōmaʻomaʻo.
ʻO kaʻaina awakea: ka pola o ka laiki laiki me nā hua moa; he sanwī i hana ʻia mai ka palaoa palaoa āpau a me kahi papa o ka tī paʻakikī.
ʻAina ahiahi: a hiki i 150 g o ka hale tī casserole (paipai ʻia nā mele: tī momona momona, nā mālaʻi, nā momona momona me ka momona momona o 15%).
ʻO kaʻaina awakea: hoʻomoʻa a hoʻomoʻa ʻia i pollock (200 g); limu (100 g).
Day 6
ʻO ka ʻaina kakahiaka: he omelet o ʻelua mau hua moa, hapa hapalua o ka waiū a me nā mea kanu; kope kī.
ʻO ka lua o ka ʻaina kakahiaka: kahi salakeke a ka ʻalani.
Lunch: 200 g o kaʻuala i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; 100 g champignons, i ka hoʻomākaukau ʻana i hoʻohana ʻole ʻia ka aila; 70 g moa hoʻopiha moa; tī.
Mea ʻai ahiahi: he ʻāpala a me ke kīʻaha o kefir.
ʻO kaʻaina awakea: 150 g o ka tī momona momona; 2 mau ohia, hoʻomoʻa ʻia me ke kinamona.
Day 7
Kakahiaka: 2 tbsp. l. porridge barley me ka waiūpaka; tī a kope paha.
ʻO ka lua o ka ʻaina kakahiaka: maiʻa a me kiwi.
ʻO kaʻaina awakea: 250 g casserole mea kanu; e hoʻopiha ai i ka moa moa (100 g).
Mea ʻai ahiahi: 150-200 g o ka ʻōpae i kuke ʻia; wai kōmato (aniani).
ʻO kaʻaina awakea: 150 g o nā pōpō iʻa i hoʻomoʻa ʻia; 100 g o ka porridge laiki brown; kōmato a i ʻole 200 ml o ka wai kōmato.
Contraindications i kahi papaʻai hōʻoluʻolu
- ʻAʻole koi ʻia ka pili ʻana i nā ʻenehana hōʻemi kaumaha hōʻoluʻolu no nā wahine i nā wā o ka hāpai a me ka hānai ʻana o kahi pēpē, a me nā poʻe me nā maʻi maʻi mau (keu hoʻi me kā lākou exacerbation).
- ʻAʻole pono nā keiki, ʻōpio a me nā poʻe o ka makahiki e hele i ka papaʻai.
- A inā kamaʻilio pololei mākou e pili ana i kaʻai protein, a laila ʻoi aku ka maikaʻi ʻaʻole e hoʻomaʻamaʻa iā ia ma hope o 35 (maximum, 40) makahiki.
- Eia nō naʻe, ʻaʻole pono ʻoe e ʻimi i ke kōkua mai nā ʻano papa ʻoluʻolu ma hope o ke kaha ʻana, a ma ka laulā me ka nāwaliwali o ke kino.
Nā pono o kahi papaʻai hōʻoluʻolu
- Kūleʻa ka papaʻai "i kēlā me kēia lā" e ka ʻoiaʻiʻo i ka manawa hoʻouka ʻole hiki iā ʻoe ke ʻae iā ʻoe iho e ʻai i nā mea a kou puʻuwai e makemake ai. ʻO ke ʻano i ka lā ʻapōpō hiki iā ʻoe ke ʻai i kāu huahana punahele e kōkua ai e maʻalahi e hoʻolilo i ka papaʻai psychologically.
- Noho i kēia papaʻai, he hiki, ma ke ʻano he kūlana, e nalo i kekahi nui o nā kilokika, a hiki iā ʻoe ke haʻalele iā ia i kēlā me kēia manawa āu e makemake ai.
- Ma waena o nā mea maikaʻi o ka papaʻai protein maikaʻi, pono ia e hoʻokalakupua i ka ʻoiaʻiʻo o ka wī e maʻa mau no ka hapa nui o nā ʻano hana hoʻohaʻahaʻa kaumaha. ʻOiai kahi liʻiliʻi o nā meaʻai waiwai protein e maikaʻi no ka hoʻopihapiha ʻana.
- Ma muli o ka nui o nā protein i ka papaʻai, nalowale ka momona i ka wā o ke kaupaona ʻana, ʻaʻole ka nui o nā mākala, i hiki ai iā ʻoe ke mālama i kahi hoʻomaha maikaʻi o ke kino.
- E hiki mai nā loli leʻaleʻa he nui i ke kino inā hoʻomaka ʻoe e ʻai pono. Eia kekahi, e hoʻomaikaʻi ka metabolism, ke ʻano o ka lauoho a me nā kui, e lilo ke kala o ka ʻili i mea olakino.
- E lawa nā huaora i ke kino, a e māʻona nō ia.
Nā mea maikaʻi ʻole o kahi papaʻai hōʻoluʻolu
- ʻO ka hana "i kēlā me kēia lā" ʻaʻole e hāʻawi iā ia iho i nā mea āpau, ʻoiai he nui ka poʻe e noho ana e hana i kahi lā maʻamau i kahi manawa o ka ʻae. He mea pono e hoʻomaopopo hou inā ʻaʻole ʻoe e kūlike me ka maʻamau o ka calorie o 2000 mau calorie ma ka liʻiliʻi, ʻaʻole hiki iā ʻoe ke lilo i ka paona, akā loaʻa pū ka paona. No laila, pono ʻoe e kaohi iā ʻoe iho i nā lā āpau o kēia papaʻai. Hana ʻia paʻakikī nā lā hoʻokēʻai, no ka mea ʻaʻole hiki i nā mea āpau ke ʻai i nā meaʻai like i ka lā holoʻokoʻa. Hiki i ka monotony o ka papaʻai ke hoʻonāukiuki i kahi haʻihaʻi.
- ʻO ka hemahema nui o ka papaʻai protein ʻo ia ka mea hiki ke hoʻohaʻahaʻa i nā pae kō kō. He weliweli loa kēia i ke alo o nā pilikia me ka ʻōnaehana cardiovascular a me ka maʻi kō. Eia kekahi, ma ka papaʻai protein, hoʻonui i ka luhi, luhi nui, hoʻoliʻiliʻi hoʻoliʻiliʻi, huhū a me nā hōʻike ʻoluʻolu ʻole ʻē aʻe. ʻO ka ʻai ʻana i kahi papa protein kahi monotonous, no kēia mea, hoʻopau ʻia ka nui o ka calcium. ʻAʻole palekana kēia no ka poʻe o ka makahiki, ʻoiai ke piʻi nei ke kāpili ʻana o ke koko, a ʻike ʻia ke koko i nā moku. ʻO ka maikaʻi ʻole o kēia papaʻai ka hoʻonui ʻana o ka ukana ma nā puʻupaʻa. A ʻo kahi hopena - kahi helehelena melemele maikaʻi ʻole, lauoho huluhulu, nā kui kui palupalu.
- ʻAʻohe o drawbacks ka meaʻai kūpono kūpono. Inā ʻaʻole no ka poʻe i maʻa i ka hoʻowalewale i nā meaʻai momona a kiʻekiʻe-kalori, hiki i ka paʻakikī ke komo i kahi aupuni hou. No ka ʻai ʻana i nā meaʻai kūpono e hāʻawi i nā hopena, pono ʻoe e ola i kāna mau lula no ka manawa lōʻihi a hoʻomohala i nā ʻano ʻai hou.
Papaʻai hōʻoluʻolu hou
Loaʻa ka meaʻai kūpono a me ka papaʻai o ka lā ma hope o ka lā i kēlā me kēia manawa āu e makemake ai. Akā me kaʻai protein, ʻae ʻia e kamaʻilio hou ma hope o ʻelua mau mahina ma hope o kona pau ʻana.