Contents
ʻO ka lilo ʻana o ke kaupaona a 4 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 900 Kcal.
ʻO nā mea nona ke koko o ka hui mua O (I) he 33% o nā kānaka āpau o ka honua. ʻO kēia koko ka mea maʻamau. He mea hoihoi ia 400 mau kenekulia i hala aku nei he poʻe me ka hui koko mua i hoʻomaka e kapa ʻia ʻo "kanaka." Ua hoʻokumu lākou i kā mākou lāhui. A laila ʻaʻohe o lākou mākau noʻonoʻo kūikawā, ola lākou i ka hopu holoholona ʻana.
Hoʻomaopopo nā Nutritionists i ka poʻe me ka hui koko mua i ka predisposition ʻoi aku ka nui ma mua o nā poʻe ʻē aʻe. ʻO nā hōʻino ʻia o nā "ʻimi holoholona" (ʻo kēia ka mea e kapa ʻia ai ka poʻe i loaʻa ke koko o (I) o nā loina o ka meaʻai i ka nui o ke kaupaona.
Lawe nā mea hoʻomohala o kēia papaʻai i nā pilikia pilikia olakino, ka metabolism maʻamau, nā meaʻai kūpono no ka ʻōnaehana digestive o "nā mea ʻimi holoholona". Ma ke ala, ʻo kēia mau poʻe he 3 mau manawa ka nui o ka maʻi ulia ʻōpū ma mua o nā mea ʻē aʻe. ʻOiaʻiʻo, he nui nā mea pili i ke olakino, ʻaʻole ka hope loa i waena o lākou.
Nā pono papaʻai no ka hui koko 1
Hoʻohālikelike ʻia nā "ʻimi holoholona" o kēia wā e kahi ʻōnaehana digestive hoʻomohala maikaʻi a me ka pale ʻana i ka ikaika. ʻOiai ʻaʻole lākou e alualu i nā holoholona, mai lanakila i nā mammoths a me nā rhino, koi nui ko lākou kino i ka protein o nā holoholona.
ʻO nā huahana e noi ʻia ka poʻe me ke koko o ka hui mua e hoʻokumu i ka papa kuhikuhi:
- kaʻiʻo ʻulaʻula (pono ke koʻikoʻi i ka pīpī wiwi a me ke keiki hipa);
- iʻa (hoʻomaikaʻi kaʻaila iʻa i ke kāpili ʻana o ke koko, nā Omega-3 acid i loaʻa ke kōkua i ka omo ʻana o ka protein);
- ka iʻa iʻa, limu, algae ʻeleʻele, kelp (saturate me ka iodine, e kākoʻo ana i ka synthesive o nā thyroid hormones);
- akepaʻa;
- manu;
- nā hua manu;
- buckwheat (ka mea pono loa o nā cereala);
- ka nui o nā mea kanu a me nā huaʻai (ʻo ia hoʻi nā pineapples, spinach, broccoli, radishes, radishes, parsley, fig);
- berena rai wale;
- ʻO ka waiu momona haʻahaʻa a me nā huahana waiu ʻawaʻawa (ʻoi aku ka maikaʻi o ka protein waiu, akā hoʻopiha i ke kino me ka calcium koʻikoʻi).
Pono e hoʻololi i ka paʻakai maʻamau me ka paʻakai iodized, a e hoʻāʻo ʻaʻole e oversalt i ka meaʻai. Ma waho aʻe o ka wai maʻamau, pono e hoʻopau ʻia i ka nui o ka nui, ua ʻōlelo ʻia e hoʻokomo i nā wai hou i ʻoki ʻia i loko o ka meaʻai inu. Kāhea nā meaʻai meaʻai maikaʻi loa i nā mea inu mai nā cherries a me ka pineapple. Hōʻike ʻia nā ʻano kī ʻōmaʻomaʻo like ʻole. He mea maikaʻi loa nā infusions lāʻau no ke kino o ke kanaka, i loko o nā veins e kahe ana ke koko o ka hui mua. Hiki iā ʻoe ke hōʻoluʻolu i ka psyche me ka decoctions o ka ginger, rose hips, mint, linden blossom. ʻAʻole i manaʻo pinepine ʻia no ka ʻai ʻana (akā ʻae ʻia nō hoʻi) ʻo ka chamomile, sage a me ginseng teas, nā hua waina, kāloti a me nā wai apricot. ʻAʻole kūpono iā ʻoe nā tincture Burdock, silika kulina, a me nā mea āpau i loaʻa i ka aloe. Inā makemake ʻoe e inu i ka waiʻona, ʻo nā waina maoli i hana ʻia mai nā hua waina keʻokeʻo a ʻulaʻula paha ke koho maikaʻi loa.
Hōʻalo i ka ʻai ʻana i nā legume āpau. Hiki ke hoʻopili ʻia i kahi mauʻu liʻiliʻi, ka pī a me ka lihi i nā meaʻai e hoʻomaikaʻi ai i ka digestion. Akā ʻaʻole pono nā legum ke kumu nui!
E kāpae loa i ka papa kuhikuhi Manaʻo ʻia ʻo "Hunters" i nā huaʻai pickled, palaoa, kāpeti keʻokeʻo, tangerines, ʻalani, lemona, kulina, strawberries, ka momona momona a me ka cheese cottage, ʻoliva, pasta (ʻoi loa mai ka palaoa keʻokeʻo), ka pīnī pīkī, melon, ketchup a me nā hale kūʻai ʻē aʻe. nā kīʻaha.
Pono e kaupalena ʻia ka ʻai ʻana o nā mea ono a me nā kope.
Mai nā meaʻai i makemakeʻoleʻia e hoʻohana i ka puaʻa a me ka kuihi (ʻoi aku ka kukeʻana me ka hoʻohuiʻana i kaʻaila a iʻole nā mea momona'ē aʻe). ʻAʻole ʻōlelo ʻia nā huahana puhi, heʻe a me ka caviar iʻa no ka iʻa a me ka iʻa.
Mai ʻai nui i nā hua manu kekahi.
ʻO nā mea inu, kau ʻia ka kapu ma luna o ka wai ʻona ikaika, decoctions ma muli o St. John's wort, hay, mother-and-stepmother. Eia nō naʻe, ʻaʻole koi nā meaola ʻaiʻai iā ʻoe e komo i ke kokoleka wela a me ka wai ʻāpala.
ʻO kēlā poʻe lawe o ka hui koko mua e makemake ana e lilo i ke kaumaha a i ʻole ke kaumaha nui e ʻōlelo ʻia e wehe i ka mea hiki mai ka meaʻai meaʻai e kōkua ai i ka pale ʻana i ka "hana" o ka insulin a ke kāohi i ka hana ʻana o nā hormones thyroid. No laila, ʻo ka palaoa i ʻōlelo mua ʻia e lilo i hua mua i pāpā ʻia. Eia kekahi, ʻo ka ʻai ʻana i ka nui o ka uala ʻaʻole ia e hoʻohui i ke olakino a me ka nani i ke kiʻi.
Hana i kāu papaʻai ma nā ʻāpana kaulike o nā meaʻai i ʻae ʻia. E kōkua kēia i ka wikiwiki i kāu metabolism. Hana kaʻiʻo ʻiʻo, nā iʻa a me nā iʻa iʻa i kēia ʻoihana me ka maikaʻi. E ʻai pū ʻoe i ka nui o nā meaʻai i loko o ka iodine (i ke ʻano, ka milo, broccoli, nā greens like ʻole). E pōmaikaʻi ia i kāu kiʻi, olakino a me kou olakino. I mea e hana ai ka pona thyroid i kahi nui o nā hormoni e pono ai no kāna hana maʻamau, hiki iā ʻoe ke momona i ka papa kuhikuhi me nā radishes ʻāʻī a me nā radishes. Inā ʻaʻole ʻoe makemake i kēia mau makana kūlohelohe i ko lākou ʻano maʻemaʻe, kaomi i ka wai mai iā lākou a inu, hoʻohuihui, no ka laʻana, me ka wai kāloti.
Pono nō hoʻi e hoʻolako i kāu meaʻai me ka nui o nā mea kanu (Jerusalem artichoke, nā lau beet, artichoke, nā ʻōmato) a me nā hua (apple, plums, persimmons, apricots, pears, peaches). ʻO nā hua (cherries, nā hua waina, nā currants) maikaʻi hoʻi iā ʻoe.
ʻOiaʻiʻo, ʻaʻole hiki iā ʻoe ke hoʻonele i ke kino i ka momona. ʻAi i ka nui o ka aila a me ka aila flaxseed. He mea pono ʻaʻole e hoʻokau i nā aila i ka mālama wela, akā ʻaʻole hiki wale ia, akā pono nō hoʻi e hoʻopihapiha i nā salakeke me lākou.
E hoʻāʻo e ʻai i nā manawa he 5 ma kahi o nā wā maʻamau, hōʻole e ʻai ma ka liʻiliʻi he 2 mau hola ma mua o ka hiamoe, i manawa e hoʻomākaukau ai ke kino no kahi hoʻomaha maikaʻi.
Paipai ʻia no ka poʻe me ka hui koko mua, ka hoʻoikaika kino. ʻO nā haʻuki, me ka nānā ʻole i ka makemake a makemake ʻole paha e lilo i ka paona, ʻaʻole hiki ke haʻalele ʻia. E kōkua kēia iā ʻoe e noʻonoʻo maikaʻi i ke kino a me ka noʻonoʻo. Wahi a nā poʻe loea, ʻo ka nele o ka lawa o ka hana hiki ke hoʻonāukiuki maʻalahi i ke kaumaha i nā "hunters". No ka mālama ʻana i ke olakino olakino a me ka noʻonoʻo, koi ʻia ka poʻe me ka pūʻulu koko mua i ka hoʻoikaika kino kiʻekiʻe, a me nā haʻuki e hoʻonāukiuki ai i ka holo adrenaline. Kūpono nāu, ma nā kikoʻī, piʻi piʻi pōhaku, paikikala a wili paha, lele, holo, ʻauʻau kai, hoʻoikaika kino. ʻO nā hana ʻeleu, inā makemake ʻia, hiki ke hoʻololi ʻia me nā mea hoʻomaha hou aku (e laʻa me yoga a Pilates paha).
ʻO kahi laʻana o ka papaʻai hebedoma no ka pohō kaumaha e like me nā lula o ka papaʻai no ka hui koko mua
Day 1
ʻAina kakahiaka: ʻāpala a me kī.
Mea ʻai māmā: he kīʻaha o kēlā me kēia wai.
ʻO ka ʻaina awakea: ka sopa meaʻai me ka palai ʻole; ʻiʻo i hoʻolapalapa ʻia (a hiki i 200 g); salakeke radish.
Mea ʻai ahiahi: kī tī a me nā crouton rye, hiki ke hamo ʻia me ka waiūpaka me ka waiūpaka.
ʻO kaʻaina awakea: iʻa i hoʻolapalapa ʻia (150 g); limu; kī ʻōmaʻomaʻo.
Day 2
ʻAina kakahiaka: kahi hui o nā hua waina.
Mea ʻai māmā: he kīʻaha o ka wai momona hou.
ʻAina awakea: hupa mea ʻai (250 ml); palai i loko o ka pā maloʻo a iʻa i hoʻomoʻa ʻia (150 g); he ʻāpala liʻiliʻi a me ka tī.
Mea ʻai ahiahi: kī tī a me kahi ʻāpana berena rai.
ʻO kaʻaina awakea: ka paila ate (a hiki i 200 g) me nā mea kanu; he momi a i ʻole he mau plum.
Day 3
ʻAina kakahiaka: nā huaʻai (koe wale nā hua citrus) a me ke kī.
Mea ʻai māmā: wai ʻoma.
ʻO kaʻaina awakea: kaʻiʻo momona wī ʻole me ka ʻaila (180-200 g); sup broccoli; he apana palaoa rai; he mau kukama hou.
Mea ʻai ahiahi: kī tī me 1 tsp. ka meli a i ʻole kāu wai punahele.
ʻAina ahiahi: 100 g o ka ʻōpae i hoʻolapalapa ʻia; zucchini kālua; kī ʻōmaʻomaʻo.
Day 4
ʻO ka ʻaina kakahiaka: kahi kīʻaha o ka waiū skim a i ʻole kefir.
Mea ʻai māmā: maiʻa.
ʻO kaʻaina awakea: kahi pola o ka sop meaʻai a me 200 g o ka tī momona momona, i hoʻowali ʻia me ka yogurt maoli.
Mea ʻai ahiahi: wai kāloti.
ʻO kaʻaina awakea: 200 g o ka ʻulaʻula i hoʻolapalapa ʻia; 100 g o ka salakeke limu; he maiʻa liʻiliʻi a i ʻole ʻelua mau ʻapelika.
Day 5
ʻO ka ʻaina kakahiaka: kahi lima o nā cheri a me nā tī tī.
Mea ʻai māmā: he kīʻaha wai momona.
ʻO kaʻaina awakea: ka sup i ka ʻai momona momona; ka heʻe i paila (a hiki i 200 g); tī.
Mea ʻai ahiahi: salakeke o nā kukama a me nā ʻōmato; he ʻāpana berena rai liʻiliʻi.
ʻO kaʻaina awakea: 150 g iʻa iʻa i hoʻolapalapa ʻia; 100 g salakeke salakeke; tī.
Day 6
ʻAina kakahiaka: hua moa moa i hoʻolapalapa ʻia; tī a kope paha.
Meaʻai: cherry nectar.
ʻO kaʻaina awakea: 150 g iʻa iʻa i hoʻolapalapa ʻia a me kahi pola o ka broccoli sup.
Mea ʻai māmā: tī tī me ka ʻāpana o ka berena rai a i ʻole ka berena palaoa.
ʻO ka ʻaina ahiahi: a hiki i 200 g o ka moa i hoʻolapalapa a kālua ʻia paha; kukama a me ka salakeke tōmato; kī.
Day 7
ʻAina kakahiaka: maiʻa; Kī Herb.
Mea ʻai māmā: wai ʻoma.
ʻO kaʻaina awakea: ʻo ka akeʻai (200 g) a me kahi pola o ka mea kanu me ka palai ʻole; he ʻāpana o ka berena rai.
Mea ʻai ahiahi: he kīʻaha wai i hana ʻia mai nā hua a i ʻole nā mea ʻai i paipai ʻia.
ʻO kaʻaina awakea: nā hoʻopiha iʻa i kālua ʻia i ka pā me ka ʻole o ka aila (a hiki i 200 g); radish; Kī Herb.
Nā mea ʻai pono ʻole no ka hui koko 1
ʻAʻole hiki ke hoʻopili i kēia ʻano i kahi mana koʻikoʻi wale nō i nā hihia kahi e loaʻa ai nā hopena maʻi i ka meaʻai, a i ʻole kahi papaʻai ʻē aʻe i hōʻike ʻia no nā kumu olakino.
Nā pono o kahi hui koko 1 papaʻai
- ʻAʻole ʻike ke kino i kahi hemahema o nā mea pono.
- ʻAʻole ʻike ke kanaka e pili pono i kēia papaʻai i kahi ʻano o ka pōloli nui a me ka hōʻoluʻolu ʻole.
- Hoʻomaikaʻi ke kūlana o ke olakino me ia ʻano meaʻai, a piʻi ka pale o ke kino. Ma nā ʻano he nui, hoʻomaʻamaʻa ʻia kēia e ka hao, i loaʻa i ka nui o nā meaʻai.
- Eia kekahi, wikiwiki kēia papaʻai i ka metabolism. Hiki iā ʻoe ke lilo i ka wikiwiki me ka wikiwiki, hoʻoliʻiliʻi i ka makaʻu o ka hōʻeha i ke olakino.
- Inā hoʻomau ʻoe e pili pono i ke aupuni PP, ʻaʻole e hoʻi hou nā kilokilo i pakele, a e hauʻoli kahi kiʻi nani iā ʻoe no kekahi manawa lōʻihi.
Nā mea maikaʻi ʻole o ka papaʻai no ka hui koko 1
- ʻO nā kānaka me ka hui koko mua e ʻike pinepine ʻia i nā maʻi koko. I mea e kākoʻo ai i kou flora ʻōpū, aʻoaʻo ʻia ʻoe e lawe i nā probiotics.
- E ho'āʻo e hoʻololi i kāu papa kuhikuhi e like me ka hiki, e hoʻokumu iā ia i nā huahana i ʻōlelo ʻia i ʻole pono ke kino i ka lawe ʻana i nā huaora.
- E hāʻawi paha ʻoe i nā meaʻai holoholona. Hōʻike i ka makemake a me ke ahonui.
Pāʻai hou
Inā loaʻa iā ʻoe ka pūʻulu koko mua, hiki iā ʻoe ke huli i ka hoʻokō pinepine ʻana o kēia papaʻai i kēlā me kēia manawa āu e makemake ai. Ma hope o nā mea āpau, ka ʻenehana, ka ʻoiaʻiʻo, he papaʻai kaulike. Paipai mākou e hoʻokō i kāna mau kumu kumu i ke ola mau loa.