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 960 Kcal.
ʻO ka hui koko ʻehā ka mea liʻiliʻi loa a ʻōpio hoʻi. Kapa ʻia nā ona nona ka poʻe "hou", aia lākou ma kahi o 4% o ko ke ao nei poʻe noho. Wahi a nā kānaka ʻepekema, ua ʻike ʻia kēia hui koko ʻokoʻa a hoʻokahi a me ka hapa kaukani mau makahiki i hala aku nei a ʻo ia ka hopena o ka hoʻohui ʻia o 8 a 2 mau pūʻulu koko.
No nā mea halihali o ka hui 4 koko, kūlike ʻole i ka meaʻai ka mea nui, ʻoiai koʻikoʻi ka hopena o kā lākou ʻōnaehana digestive a hana maikaʻi ʻole i nā loli i ka papaʻai. ʻOi aku ka nāwaliwali o ka pale o ka poʻe "hou", ʻoi aku ka nui o ka hiki o ka maʻi maʻi maʻi maʻi maʻi, anemia a me nā maʻi like ʻole ma mua o nā poʻe ʻē aʻe. No laila, he mea nui ka ʻai pono ʻana ʻaʻole wale no ka mālama ʻana i kahi kiʻi nani, akā no ka olakino holoʻokoʻa hoʻi.
ʻO ka mea mua, e nānā i ka hiki ke hoʻohana i nā ʻano huahana e hiki mai ana.
- maikaʻi loa ia e hoʻohana i ka pipi, ka ʻiʻo lāpaki, hipa;
- ʻae ʻia e ʻai i kaʻiʻo pheasant;
- kau ʻia ka pāpā ma luna o ke kēkā, puaʻa, pipi, pipi, moa, ʻāpala, ʻona, buffalo, ʻāpana a me nā ʻai.
- ʻae ʻia ke akepaʻa e ʻai;
- ʻAʻole ia e koi ʻia e hoʻokomo i ka puʻuwai i ka papaʻai.
- mai kēia mahele, hōʻike ʻia ʻoe e hoʻohana i nā iʻa salemona, Stefgeon, Tuna, Mackerel, Pike, cod, bass bass, sardines, hake, snails, limu;
- kūleʻa ʻole kou ʻōpū i ka ʻiʻo o ka manō, ka carp, ka iʻa keʻokeʻo, nā iʻa i kāka ʻia, nā iʻa pahi, ʻono a me nā hānai hou, nā heʻe, nā kūpeʻe, nā scallops, hoʻokahi;
- ʻaʻohe wahi ma ka papa kuhikuhi no ka halibut, beluga, flounder, striped and rock perch, haddock, salmon puhi ʻia, puhi, anchovies, crayfish, crab, lobsters, octopuses, shrimps, sea turtle, oysters.
- e pōmaikaʻi ʻoe i ka hoʻohana ʻana i ka waiū o ke kao, ka waiū homemade, nā yoghurts, nā paʻi paʻi ricotta, mozzarella a me feta;
- ka hoʻokomo ʻana i ka papaʻai o ka waiū soy a me ka tī, ka waiū o ka bipi me kahi momona momona ʻaʻole i ʻoi aku ma mua o 2%, ka waiū i hana ʻia, ka waiū waiū a me ka waiū, nā cheeses cheddar, gouda, eddam, emmenthal ʻaʻole e hōʻeha i kou olakino.
- ʻaʻole hiki iā ʻoe ke ʻai i ka waiū piha, nā waiū waiū, nā ʻaikalima, nā paʻi polū a me nā mōlina, camembert, brie a me nā paʻi waiū parmesan.
- cauliflower a collard greens, broccoli, kukama, ʻōmato, ʻuala, eggplant, beets, green lentils, ʻulaʻula soya, pīniʻulaʻula, pīni i ʻike ʻia, ʻumiʻumi a me nā lau beetroot, ʻono, nā palaoa, ka pāʻakai, kālika, a me ka curry i kūpono loa nāu. ʻōpū;
- kūlikeʻole no ka poʻe me ka hui koko 4 keʻokeʻo, ʻulaʻula, kāpiki Pākē, kohlrabi, ʻuala, rutabagas, ʻumeke, kāloti, asparagus, ʻumeke kōmaʻomaʻo, aniani ʻōmaʻomaʻo, charlotte, horseradish, spinach, zucchini, daikon, fennel, chicory salad, mustard;
- hoʻokau ʻia kahi kapu kapu ma ke kulina, radish, rhubarb, artichoke, Ierusalema artichoke, ʻeleʻele ʻelima, lima, nā mea kanu a me nā pi i hoʻomālamalama ʻia, nā melemele, ʻulaʻula, ʻulaʻula, chilli a me nā pepa wela, kōkihi, ketchup, ʻai gelatin, ka vīnega, ka palaoa bale .
- e hoʻokomo pono i ka grapefruitsʻai, nā pineapples, kiwi, nā lemona, nā hua waina, nā cranberry, nā plum, nā cherry, nā gooseberry, nā fiku, nā apricots maloʻo;
- ʻae ʻia e ʻai i nā apricot, nā pears, nā ʻāpala, nā peach, nā nectarine, nā melon a me nā watermelons, nā raspberry, nā strawberry, nā blueberry, nā blackberry, nā lingonberry, nā huaʻulaʻula, nā mea ʻulaʻula a me nā ʻeleʻele, nā hua pālani, nā tangerine, papaya, nā ʻāpala, nā lā, nā ʻoliva ʻōmaʻomaʻo;
- kapu loa iā ʻoe ke ʻai i ka ʻalani, persimmons, maiʻa, avocados, mangoes, pomegranates, ʻoliva ʻoliva, niu.
- maikaʻi loa ia e ʻai i ka oatmeal, bran oat, raiki, millet, spelling, millet, oatmeal, berena i hana ʻia mai ka rai a me ka palaoa raiki, mai nā hua palaoa i ulu aʻe, nā palaoa laiki, ka palaoa palaoa āpau;
- ka hele ʻana i ka ʻai o ka hua palaoa, ka palaoa palaoa, ka bale, ka soy granules, ka berena spelled, ka palaoa wallpaper, ka pāʻina rye, ka gluten, ka berena me kahi ʻano protein kiʻekiʻe, nā bagels, ka oat a me nā huahana bran palaoa, pasta mai ka palaoa durum ʻaʻole. contraindicated, palaoa matzo;
- ʻO ka buckwheat, ka palaoa a me nā huahana āpau mai ia mau mea hiki ke hōʻeha iā ʻoe.
- maikaʻi loa ia iā ʻoe ke hoʻohui i ka aila ʻoliva i nā cereala a me nā salakeke;
- ʻaʻole pāpā ʻia e hoʻohana i ka peanut, rapeseed, nā aila flaxseed, ka aila cod ate;
- hāʻawi i ka pua pua pua, ka palaoa, ka sesame, ka pulupulu, nā aila mea kanu safflower; ʻo ka bata hoʻi, ʻaʻole pono e loaʻa kahi lumi ma kāu pākaukau.
- nā walnuts, nā pahu momona, nā pīpī e pōmaikaʻi ai;
- kūlike ʻole nā pistachios, cashews, almonds, macadamia, pine a me nā nati ʻAmelika;
- ʻaʻohe pono e hoʻohana i nā pua sunflower a me ka paukena, nā ʻanoʻano sesame, nā hua poppy, nā hazelnut.
- waiwai paha kāu papa kuhikuhi i nā wai (hua waina, cherry, kāloti, kāpelu, keleka), wai wai cranberry, infusions (hoʻohana i ka ginger, aʻa licorice, pūhaka ala, chamomile, hawthorn, echinacea, ginseng, alfalfa, mauʻu strawberry), kī ʻōmaʻomaʻo. , kope o nā ʻano like ʻole;
- ʻae ʻia ʻoe e inu i nā wai mai nā ʻāpala, nā ʻapelika, nā plum, nā paina, nā huaʻōlani, nā kukama, ka wai lemona, nā ʻulaʻula a me nā keʻokeʻo (ʻoi aku ka maloʻo), pia, soda, decoctions (lau raspberry, mint, verbena, sage, St. John's wort, valerian, mulberry, yarrow, curly sorrel, keʻokeʻo birch buds, elderberry, ʻoka bark);
- ʻaʻole pono ʻoe e hoʻohana i ka wai ʻona ikaika, wai ʻalani, inu me nā meaʻono, ʻeleʻele a me nā ʻono linden, infusions (linden, rhubarb, coltsfoot, kahu ʻeke kahu hipa, silika kulina, ʻaloe, hops, meadow clover, gentian).
Manaʻo ʻia nā mea lawe o 4 mau pūʻulu koko e hōʻemi i ka nui o nā huahana ʻiʻo i ka meaʻai, ʻoiai lākou e hoʻonui i kou kino. A ʻokoʻa iā lākou, e ʻai i nā mea kanu a me nā huaʻai, ʻoi aku ka nui o nā mea momona i ka huaora C. Hiki iā ʻoe ke kōkua i kou kino me ka paʻakikī huaʻai-mineral me ka vitamina C, selenium a me ka zinc. ʻO kahi kumu kūpono o ka protein he soy tofu. He hopena koʻikoʻi nā hua manu i kou kino, akā ʻaʻole pono ʻoe e lawe ʻia me lākou. Manaʻo ʻia e hoʻomaka i ka lā me kahi aniani o ka wai me ka wai lemon (pono ka mahana o ka inu i ka lumi wela). Inā loaʻa i kāu meaʻai kahi ʻiʻo, a laila e hoʻokomo i ka nui o ka fiber olakino i loko. He mea maikaʻi ke ʻohi ʻia mai nā mea kanu ʻai ʻole.
E hoʻāʻo nō hoʻi e pili i nā ʻōlelo aʻoaʻo maʻamau - mai ʻai a ʻai pinepine. Ke hiki mai i ka lawelawe ʻana i nā nui a me nā calorie, pili ia i kāu mau pahuhopu. ʻO kahi papaʻai no nā hui koko 4 e ʻae iā ʻoe e lilo i ka paona, mālama i ke kaumaha, a loaʻa pū nā paona e nalo ana. Hoʻomaʻalahi wale i ka ikehu papa inoa a me ka nui o ka lawelawe ʻana e like me nā ʻōlelo i luna aʻe.
Inā maikaʻi ʻoe, hiki iā ʻoe ke pili mau i nā lula maʻamau o ka meaʻai i wehewehe ʻia ma luna no nā poʻe i kahe ke koko o ka hui 4.