ʻAi ma hope o ka hāpai ʻana: 12 mau mahina e loaʻa hou ai ka laina

ʻO ke kaumaha ma hope o ka hāpai ʻana: pehea e lilo pono ai ke kaumaha

Mahina 1: Hoʻopiha hou i kāu mau pila ma hope o ka hānau ʻana

"Akā no ka manawa, ʻaʻole kēia ka manawa e ʻai ai," i ʻōlelo aʻo ai ʻo Kauka Laurence Plumey *, mea ʻai meaʻai. Ma luna o nā mea a pau, pono ʻoe e hoʻōla a hoʻololi i kāu mele hou ma ke ʻano he makuahine hou, ma ka ʻai ʻana i nā ʻano like ʻole a olakino. E ʻai nui i nā lau ʻai, ua waiwai lākou i nā antioxidants e maʻalahi ai ke pale aku i ka luhi a me ke kaumaha. A loaʻa iā lākou kahi hopena māʻona, kūpono no ka hoʻopau ʻana i nā ʻeha pōloli nui. I kēlā me kēia pāʻina, koho i nā proteins, starch, ʻoi aku ka maikaʻi o ka piha (laiki, pasta, berena) e hāʻawi i ka ikehu. A pili i ʻekolu a ʻehā mau meaʻai waiū i ka lā, ʻoi aku ka nui inā ʻoe e hānai ana, no ka mea, ua hoʻonui ʻia kou pono calcium e 30%. Eia kekahi, i ka wā e hānai ai, pono e uhi i kāu mau meaʻai e pale aku ai i nā hemahema. Inā lawa ʻole ka meaʻai, e huki kou kino i kāna mau mea mālama e hōʻoia i ka hoʻohui maikaʻi ʻana o ka waiū umauma. Me ʻoe, ʻoi aku ka luhi i ke kī. E pili pū i ka omega 3 e kōkua i ka pale ʻana i nā pilikia o ka naʻau. E ʻai i hoʻokahi punetune o ka ʻaila rapeseed i kēlā me kēia lā a me nā iʻa momona (sardines, salmon, mackerel, etc.) ʻelua a ʻekolu manawa i ka pule. E inu i 2 lita o ka wai i ka lā. A inā makemake ʻoe, e ʻai i ka ʻai i ke kakahiaka a me / a i ke ahiahi paha (yogurt, ka berena i hoʻomoʻa ʻia, a me nā mea ʻē aʻe).

Mai ka 2 a i ka 4 o ka malama: Hoʻemi ke kaumaha ma hope o ka hānau ʻana

Inā luhi ʻoe a hoʻomau i ka hānai ʻana, mai hele ʻoe i ka ʻai, i ʻole e luhi ʻoe. Ma ka ʻaoʻao ʻē aʻe, e hoʻomau i ka mālama ʻana i kāu meaʻai e hoʻihoʻi hou iā ʻoe iho, e hoʻopau i kekahi mau paona a i ʻole e lawe hou aku. Inā hoʻoikaika maoli ʻoe, hiki iā ʻoe ke hoʻomaka e nānā i kāu meaʻai, me ka ʻole o ka hele ʻana ma lalo o 1 calories i kēlā me kēia lā. A ma ke ʻano e ʻai ai ʻoe i nā meaʻai starchy i kēlā me kēia lā no ka ikehu, 500 a 3 mau huahana waiu i ʻole e nele i ka calcium a me nā momona (ka aila rapeseed, etc.) no ka omega 4. No ka hoʻohauʻoli ʻana iā ʻoe, e ʻike i ka hiki ʻana o ka hānai ʻana ma kahi o ʻekolu mahina. e huki i ka momona i mālama ʻia i ka wā hāpai, ʻoi aku ka nui o nā mea i loko o ka pūhaka. Inā ua hooki ʻoe i ka hānai ʻana, ʻoi aku ka maikaʻi o ka kali ʻana a hiki i ka hoʻi ʻana mai o kāu mau diapers e hoʻomaka i kahi meaʻai, pinepine ʻelua mahina ma hope o ka hānau ʻana. ʻOiai ʻaʻole i hoʻi hou kāu metabolism i ka maʻamau, ʻoi aku ka paʻakikī o ka lilo ʻana o ke kaumaha.

I kekahi hihia, ma mua o ka hele ʻana i kahi meaʻai, e lawe i ka manawa e noʻonoʻo ai. He mea nui e ʻike i ke kumu e loaʻa ai iā mākou ke kaumaha a no ke aha mākou e makemake ai e lilo i ke kaumaha, e hoʻoikaika hou iā ʻoe iho i nā mahina. Inā ʻaʻole hiki iā ʻoe ke hana iā ʻoe iho, a i ʻole ua hoʻāʻo ʻoe i nā meaʻai he nui ma mua, e kamaʻilio me kahi meaʻai meaʻai. A laila, hoʻonoho i kahi pahuhopu hiki ke hoʻokō. Hiki ke hoʻihoʻi hou i kou kaumaha ma mua o ka hāpai ʻana, ke ʻole ʻoe he wiwi. Akā, pono mākou e ʻae i ka manawa. ʻO ka wikiwiki kūpono: e lilo i 1 a 2 kg i kēlā me kēia mahina.

ʻOi aku ka maikaʻi o ka pale ʻana i nā meaʻai paʻa ʻole a kaulike ʻole, e like me ka protein kiʻekiʻe a i ʻole ka hoʻokē ʻai. Ua luhi paha ʻoe a paʻakikī lākou e paʻa i ka manawa, me ka pilikia o ka loaʻa ʻana o ke kaumaha ma hope. "E pili i kahi meaʻai kūpono iā ʻoe a mālama i kou mau manawa leʻaleʻa," wahi a Laurence Plumey. ʻO kēia ke kumu o ke ʻano aʻu i hoʻomohala ai: e hana i nā meaʻai kaulike a ʻano like ʻole, i ʻole e loaʻa nā hemahema a i ʻole e pōloli ma waena o nā meaʻai ". No ka laʻana, i ke kakahiaka, he 0% waiu maʻemaʻe (yogurt a i ʻole cottage cheese) me nā hua hou i ʻoki ʻia i ʻāpana no ka memo momona, a me 40 g o ka palaoa wholemeal (2 ʻāpana) a i ʻole 30 g müesli me ka hapalua waiū. skimmed (e ninini mua i ka waiū i loko o ke kīʻaha, a laila ka cereal, e pale i ka hoʻonui ʻana). I ke awakea, he ʻāpana o ka ʻiʻo wīwī (moa, pipi ʻōpala, pipi, ham, etc.) a iʻa a hua paha. ʻO nā mea kanu ʻole a me nā meaʻai starchy (ʻaʻole ʻoi aku ma mua o 70 g, ka like me 2 punetēpē i ka wā i kuke ʻia) a i ʻole kahi ʻāpana berena. No ka mea ʻai, kahi hua waiu a me kahi ʻāpana hua. E like me ka ʻaina awakea: he waiū a i ʻole kahi ʻāpana huaʻai a i ʻole kahi lima o nā ʻalemona. I ke ahiahi, inā makemake ʻoe, he ʻiʻo liʻiliʻi a iʻa a hua paha me nā mea kanu, akā ʻaʻohe meaʻai starchy. "ʻO ka ʻai ʻana i ka māmā i ka pō ka mea huna o ka slimming," wahi a Dr Laurence Plumey. Loaʻa i kahi ʻāpana hua no ka ʻai. ʻO ka nui, he 1 kaloli kēia. E hoʻohui i kekahi o nā meaʻai, he punetune o ka ʻaila rapeseed a i ʻole ka ʻaila wōnati, a me ka pata liʻiliʻi ma kāu berena (ma lalo o 200 g) a i ʻole kahi teaspoon o ka ʻaila māmā ma kāu mau mea kanu. No ka hoʻonani ʻana i nā kīʻaha, hoʻohana i nā mea ʻala a me nā mea kanu ʻala, makemake i ka ʻiʻo maikaʻi a me ka iʻa, nā huaʻai a me nā mea kanu, nā huaʻai ʻai homemade…

Mai ka 5th a hiki i ka 9th mahina: Slimming i lalo a mālama i nā hoʻoholo maikaʻi

Ua lohi paha nā hopena? E nīnau hou i kahi meaʻai meaʻai, pono pono nā hoʻololi liʻiliʻi. ʻO ia paha ka hōʻailona no ka loaʻa ʻana o ka lāʻau lapaʻau. Inā, no ka laʻana, ʻaʻole kūpono kou thyroid, ʻaʻole hiki iā ʻoe ke lilo i ke kaumaha a loaʻa paha ʻoe i ke kaumaha ʻoiai kāu mau hana. ʻO kēia hoʻi ka manawa e hoʻi ai i ka hana kino. Kōkua ka haʻuki e puhi i nā calorie a hoʻopaʻa i ke kiʻi. No ka hoʻoikaika ʻana, koho i kahi hana āu e hauʻoli ai: yoga, pilates, hele wāwae ...

Maikaʻi ka ʻike, e loaʻa hou ke kaumaha i ka hoʻomaka, he mea maʻamau kēia. ʻO kēia ke kumu o kou kūkulu ʻana i ka ʻiʻo a ʻoi aku kona kaumaha ma mua o ka momona. Mai lilo ka hoʻoikaika a hoʻomau i ka neʻe. "Ma keʻano o nā calories, ua hoʻomakaʻoe me kaʻai calorie 1," wahi a Kauka Laurence Plumey. Inā ua lilo kou kaumaha, a makemake ʻoe e ʻai i nā meaʻai starchy, hiki iā ʻoe ke hele i 200 calories. »Pēlā, hoʻonui i ka nui o nā meaʻai starchy i ka 1 a i ʻole 500 g i ka ʻaina awakea. A inā hāʻule kou manaʻo i kekahi manawa a paheʻe iki ʻoe, ʻaʻohe hopohopo. E hoʻopaʻi no kēia mau meaʻai ma ka ʻai ʻana i ka māmā.

Mai ka 10 a hiki i ka 12 mahina: hoʻopaʻa i kou kaumaha

Ua hoʻokō ʻia kāu pahuhopu? Hoʻomaikaʻi. Hiki iā ʻoe ke hele i 1 calories i ka lā. ʻO kahi kokoke loa i ka pono caloric o ka wahine ʻaʻole i ka meaʻai. Hiki iā ʻoe ke hoʻohui i kahi ʻeha au chocolat i ka ʻauinalā, kahi keke no ka ʻai, kahi kīʻaha waina, kahi pā palai… E mālama iā ʻoe iho! E mālama i ka ʻai maikaʻi, a me ka hoʻoikaika kino maʻamau. A e pane koke inā hana ʻoe i nā mea ʻē aʻe a piʻi hou ke kaumaha. Akā inā ua loaʻa hou iā ʻoe kou paona ma mua o ka hāpai ʻana, pono ʻoe e ʻae ʻaʻole i like kāu kiʻi. Hoʻololi ke kino. ʻOi aku ka laulā o nā pūhaka.

Nā ʻōlelo aʻoaʻo 3 pro e lilo koke ke kaumaha

Hana i nā meaʻai maoli, pono kēia e pale aku i ka ʻai ʻai. A ʻai māmā i ke ahiahi!

E mālama i kou mau manaʻo. Hōʻoluʻolu nā meaʻai ʻono? Pono ʻoe e aʻo hou pehea e hoʻokele ai i kou mau manaʻo ma waho o ka meaʻai. ʻO ka Sophrology, ka noʻonoʻo a i ʻole ka acupuncture nā mea kōkua maikaʻi.

E hoemi i ka loaa. Makemake ʻoe i ka gratin dauphinois? E hoʻomau i ka ʻai ʻana, akā me ka hoʻohana ʻana i ka momona momona 15% (he ʻelima mau manawa ka liʻiliʻi o ka momona ma mua o ka pata). I kāu mau salakeke, e hoʻonui i nā lole me kahi wai liʻiliʻi. E hoʻomoʻa i nā fries me kahi ʻaila sunflower liʻiliʻi. I nā keke, e hoʻohana i 41% ka momona momona a hoʻemi i ka nui o ke kō.

* ʻO Dr Laurence Plumey, meaʻai meaʻai, mea kākau o "Pehea e lilo ai ke kaumaha hauʻoli, inā ʻaʻole ʻoe makemake i ka haʻuki a i ʻole nā ​​​​mea kanu", ed. Eyrolles.