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ʻO ka lilo ʻana o ke kaupaona a 3 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1000 Kcal.
He nui, i ka loaʻa ʻana o kahi nui i ʻike ʻia o ka nui o ke kaupaona, hoʻomaka e wikiwiki no ke kōkua i nā hana keu loa o ka hoʻololi ʻana i ke kiʻi, nā lula e koi ai e hoʻoliʻiliʻi nui i ka papaʻai. Hāʻawi ʻia, hāʻawi ʻia kēia i ka lilo ʻana o ka kaumaha i ka poʻe paʻakikī loa i ke kino a me ka noʻonoʻo. Inā ʻaʻole hiki kēia iā ʻoe, a pono ʻoe e hoʻoponopono liʻiliʻi loa, maikaʻi loa ka papaʻai o kēlā me kēia lā. E nānā iā ia, ʻaʻole pono ʻoe e haʻalele i kāu ola maʻamau. Ma ka hana ʻana i nā hoʻololi iki i kāu papaʻai a hōʻike i kahi willpower liʻiliʻi, hiki iā ʻoe ke lilo ma kahi o ʻekolu kilokika i hoʻokahi pule.
Nā koina ʻai o kēlā me kēia lā
ʻO ka meaʻai i kēlā me kēia lā ke ʻano o ka haku ʻana i kahi meaʻai kaulike a ʻano like ʻole mai nā huahana i kamaʻāina a kamaʻāina iā mākou. Pono kēia mau meaʻai e olakino a loaʻa ka hui kūpono o nā meaʻai e pono ai kou kino. Pono ʻoe e ʻai i ka wā ʻai ʻekolu manawa i ka lā. ʻOi aku ka maikaʻi o ka ʻaina ahiahi ma mua o 19:00 pm a i ʻole 2-3 mau hola ma mua o ke pio ʻana o nā kukui, inā ʻoe e moe lohi. Pono e ʻai mau i nā hola like.
ʻO nā huahana nui i ʻōlelo ʻia no ka ʻai ʻana, ʻo ia nā huaʻai non-starchy a me nā huaʻai, ka ʻiʻo lean, ka palaoa a i ʻole ka berena bran, ka waiū momona.
Inā kīkēkē ka wī iā ʻoe ma waena o nā meaʻai nui, ʻae ʻia ia e hoʻomoe ʻia e ka inu ʻana i ke kīʻaha o ka yogurt hakahaka a i ʻole ka ʻai ʻana i nā puna he nui o ka curd momona momona. Ma waho aʻe o ka wai obligatory, hiki iā ʻoe ke inu i nā wai momona hou a me nā mea inu hua (huaʻai, mea kanu, hui), kī ʻono ʻole ʻia a me kope, wahi kvass, waiū a me nā waiū waiū ʻono o ka momona momona. He ʻōlelo aʻoaʻo e hōʻole i ka ʻalekohola. Inā, akā naʻe, i kekahi hanana solemani makemake ʻoe e hoʻomaha iki, koi ʻia e koho no ke kīʻaha o ka ʻulaʻula a me ka waina maloʻo keʻokeʻo.
Hiki ke hoʻokō ʻia ke kaupaona nui nui ʻana ma o ka hoʻohui ʻana i ka papaʻai me ka hoʻoikaika kino. ʻOiai ʻo nā hoʻomaʻamaʻa kakahiaka māmā e kōkua iā ʻoe e kāpae koke i nā paona kūpono ʻole. Inā ʻaʻole ʻoe e pāʻani i nā haʻuki, e hoʻāʻo e alakaʻi i kahi nohona ola hou aku. ʻO ka hele ʻana ma kahi o ka huakaʻi ʻana i ke kaʻa, ʻo nā alapiʻi ma kahi o kahi elepeka kekahi mau mea kōkua maikaʻi i ka lilo ʻana o ke kaumaha a hoʻomaikaʻi i ke olakino.
Inā pono ʻoe e lilo i ka nui o ke kaupaona e paʻakikī e ʻoluʻolu piha i ke ola, mai kū. Inā makemake a ʻoluʻolu hoʻi, hiki ke hoʻomau i ka papaʻai o kēlā me kēia lā no hoʻokahi pule. E hāhai i nā lula papaʻai a hiki i kāu pahuhopu.
Hoʻolālā hebedoma o ka papaʻai o kēlā me kēia lā
Poakahi
ʻAi kakahiaka: pālahalaha lahilahi ʻia me ka waiūpaka; haʻahaʻa momona a 1% kefir a i ʻole yogurt (aniani).
ʻO ka ʻaina awakea: kahi ʻāpana o ka moa fillet salad, cheese, 50 g o ka tuna i kāna wai ponoʻī; 1-2 ʻāpana berena bran.
ʻAina ahiahi: ʻaʻaʻai ʻai meaʻai non-starchy; kukama hou; a hiki i ka 130 g o ka ʻuala, i kuke ʻia i nā ʻaʻahu; ʻāpala a i ʻole ka pea.
Pōʻalua
ʻO ka ʻaina kakahiaka: 200 g o ka porridge mai nā flakes (ua manaʻo ʻia ka paona i hana ʻia); maiʻa waena.
ʻO kaʻaina awakea: salakeke, kahi 50 g o ka tī momona momona a me kekahi mau mea kanu āpau, i hoʻowali ʻia me 1 tsp. ʻiʻo kolo; pea.
ʻO kaʻaina awakea: nā moa moa ʻili ʻole i kālua ʻia i loko o ka pā maloʻo a i hoʻomoʻa ʻia (250 g)
Pōʻakolu
ʻAina kakahiaka: paila hua manu; ʻōmato kālua; he ʻāpana ʻiʻo pipi wīwī ma luna o ka ʻai.
ʻO kaʻaina awakea: kahi sanwī, kahi e komo ai ka berena bran, kahi ʻāpana o ka waiū momona momona, ka bele bele, ka pāhiri a i ʻole nā mea kanu ʻē aʻe. he kīʻaha o kefir me kahi momona momona a hiki i 1% a i ʻole yogurt hakahaka.
ʻAina ahiahi: 200 g i hoʻomoʻa ʻia i ka pipi pipi; 100 g o nā ʻuala i hoʻomaʻemaʻe ʻia, ʻaʻole i hoʻomoʻi ʻia me kekahi mea; kukama a me ka salakeke kāpeti; alani.
Poaha
ʻAina kakahiaka: kālua ʻia me ka kōmato; 70-80 karamu o nā pīni i kuke ʻia.
ʻAina awakea: steak pipi liʻiliʻi; kukama a me ka salakeke cabbage me nā mea kanu; he Mele.
ʻAina ahiahi: ʻoki puaʻa wīwī; laula huaʻai punahele; 70 g ʻuala mashed, hiki ke hoʻomaʻamaʻa ʻia me ka waiū momona haʻahaʻa; alani.
Pōʻalima
ʻO ka ʻaina kakahiaka: kahi popo toasted liʻiliʻi; he kīʻaha waiū momona momona; he teaspoon o ka hua Jam.
ʻO kaʻaina awakea: ka tī liʻiliʻi momona momona i ka nui o 70-80 g; 2 mau biscuits a i ʻole nā biscuits calorie haʻahaʻa, i hamo ʻia me ka waiūpaka maikaʻi; pola kīʻaha mea kanu; maiʻa.
ʻO ka ʻaina ahiahi: 170 g o ka ʻuala i kālua ʻia a i hoʻolapalapa ʻia; a hiki i 70 g o ka cod i ka aila; he salakeke o kekahi mau mea kanu non-starchy a me kahi liʻiliʻi o ka squid paila; ʻāpala.
Aloha Hawaii
ʻAi kakahiaka: kahi pōpō maloʻo me kahi momona o ka waiūpaka; he kīʻaha waiū momona momona; 1-2 tsp meli maoli.
ʻAina awakea: 200 g o ka moa fillet i kālua ʻia i ka hui o nā mea kanu; 150 g o ke kāpeti keʻokeʻo ʻoki ʻia a me 2 tbsp. l. pīni paila me nā ʻāpana kāloti.
ʻO kaʻaina ahiahi (koho i nā koho āu e makemake ai):
- a hiki i 150 g o ka ham ʻili ʻole; 70 g nā pī'ōmaʻomaʻo; 120 g o ka ʻuala i hoʻolapalapa ʻia a kālua paha; kahi ʻāpana paina hou a hiki paha;
- ʻoki pipi liʻiliʻi; 150 g uala i hoʻolapalapa ʻia; saladi o nā kukama, ʻōmato, heʻe i hoʻolapalapa ʻia.
Lāpule
ʻAi kakahiaka: 2 mau hua moa i hoʻolapalapa ʻia a palai paha i loko o kahi pā maloʻo; he ʻāpana o ka ʻiʻo pipi wīwī, i kālua ʻia; he ʻāpana palaoa palaoa piha; hapalua hua waina.
ʻO kaʻaina awakea: kahi ʻāpana o nā moa moa i hoʻolapalapa ʻia; hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; kālena huaʻai non-starchy; ʻōpala i hoʻomoʻa ʻia i hiki ke hoʻopiha ʻia me 50 g o nā hua puaʻa.
ʻO kaʻaina awakea: 2 ʻāpana o ka palaoa palaoa a pau; saladi o nā kukama a me ke kāpena keʻokeʻo; a i 30 g o ka wīwī ham; pola kīʻaha mea kanu me ka palai ʻole.
Hoʻohālikelike i ka papaʻai i kēlā me kēia lā
- Ma muli o ka hōʻike ʻana o ka papaʻai i kēlā me kēia lā ʻaʻole ia e hoʻohāiki i nā kaohi papaʻai koʻikoʻi, hiki ke ukali ʻia e nā mea āpau.
- ʻAʻole pono ʻoe e koho i kēlā me kēia regimen no nā wahine hāpai a lactating a me nā mea i loaʻa nā maʻi a i ʻole nā hiʻohiʻona o ke kino e koi ana i ka meaʻai kūikawā.
- Ma mua o ka hoʻomaka ʻana i kahi papaʻai, ʻaʻole e nui loa ke kūkākūkā ʻana me ke kauka, ʻo ia hoʻi no ka poʻe ʻōpio, ka poʻe o ka makahiki a me ka poʻe maopopo ʻole i ka maikaʻi o ko lākou olakino.
Nā pono o ka papaʻai o kēlā me kēia lā
- ʻO kekahi o nā pono nui o ka papaʻai o kēlā me kēia lā, maliʻa paha, hiki ke kapa ʻia ʻo ka hōʻemi kaumaha ma luna o ia mea me ka ʻole o ka hauʻoli o ka pololi.
- ʻO ka hoʻonohonoho o nā meaʻai hiki ke hoʻopau ʻia ka nui a ʻano like ʻole. No laila, inā ʻoe e hāhai i kēia papaʻai, ʻaʻole paha ʻoe e hālāwai me ka nāwaliwali, olakino olakino, a me ka makemake e hemo.
- He ʻoluʻolu ka lilo ʻana o ke kaupaona, manaʻo ke kanaka e hana a hiki ke alakaʻi i kahi ola maʻamau.
- Kākoʻo ka hapa nui o nā meaʻai i ka hana i hāpai ʻia no ka mea hāʻawi ia i ka nui o ka lilo o ke kaumaha a kaumaha ʻole i ke kino.
Nā mea maikaʻi ʻole o ka papaʻai o kēlā me kēia lā
- ʻO ka hana i kēlā me kēia lā o ka nalo ʻana o ka paona ʻaʻohe ona hemahema i haʻi ʻia. Maikaʻi kāna ʻoi aku ka maikaʻi.
- ʻAe, ʻaʻole kūpono paha kēia papaʻai i ka poʻe e makemake e lilo koke i kaupaona.
- Inā makemake ʻoe i kāu kiʻi nani hou e ʻoluʻolu iā ʻoe no ka manawa lōʻihi, pono ʻoe e hoʻomanawanui a hōʻike i ka makemake i ke ala i ka hopena i makemake ʻia.
Pāʻai hou
ʻO ka lawe hou ʻana i ka papaʻai o kēlā me kēia lā ʻaʻole ia e koi i ka mālama ʻana i nā lā palena pau. Inā maikaʻi ʻoe, hiki iā ʻoe ke hoʻololi i ke kiʻi me kēia hana i kēlā me kēia manawa āu e makemake ai.