ʻO kaʻai no ka pohō wikiwiki

Inā pono ʻoe e lilo i kekahi mau paona keu, e kōkua nā meaʻai no ka hoʻoemi wikiwiki ʻana iā ʻoe. ʻO nā meaʻai wikiwiki kahi meaʻai haʻahaʻa-calorie i haʻahaʻa i loko o ka protein, nā minela, a me ka fiber meaʻai. E noʻonoʻo: ma ke ʻano he kānāwai, e hoʻi hou ka paona i nalowale, ʻoi aku inā ʻaʻole ʻoe e hoʻololi i kou ʻano nohona.

Pehea e hana ai nā meaʻai wikiwiki wikiwiki

Loaʻa i nā ʻiʻo a me nā ʻāpana o ko mākou kino ko lākou kaumaha ponoʻī - nā iwi, nā ʻāpana o loko, nā ʻiʻo, nā momona, ke koko, ka wai, nā mea i loko o ka ʻōpū. No laila ʻo ka mea āu e ʻike ai ma ka pālākiō ka huina o nā mea a pau i luna. ʻAʻole like ke kaumaha a me ka momona. Hoʻopau ʻoe i ke kaumaha ma hope o kēlā me kēia huakaʻi i ka lua, akā no ka puhi ʻana i ka momona, pono ʻoe e hana i nā kūlana kūpono no kēia me ke kōkua o ka hoʻomaʻamaʻa ʻana a me ka meaʻai, a laila e hahai i kēia aupuni no ka manawa lōʻihi.

Ke kamaʻilio ka poʻe e pili ana i ka meaʻai wikiwiki, ʻo ia ka manaʻo o ka pohō kaumaha, ʻaʻole ka momona. Ma kahi papaʻai pōkole, ma ka hoʻemi nui ʻana i nā calorie, hoʻonāukiuki ʻoe i kāu mau hale kūʻai glycogen, a no ka mea e paʻa ai ka glycogen i ka wai, nalowale ʻoe i ka wai me ia. Ke kolo wikiwiki nei ka pua ma ka pālākiō, akā pono ke ʻai i ka meaʻai maʻamau, no ka mea, e hoʻopiha ʻia nā waihona glycogen a e hoʻi hou ka paona nalowale.

Ke hiki ke kōkua i ka ʻai koʻikoʻi

Aia kekahi mau hanana i ka wā e pono ai ʻoe e hoʻemi koke i ke kaumaha i kekahi mau paona:

• Hoʻomākaukau no kahi hanana koʻikoʻi - kahi hoʻomaha, kahi lā, kahi kiʻi kiʻi, etc.;
• ʻO ka hale maʻi a i ʻole ka hoʻomākaukau ʻana no ka ʻoki ʻana-pinepine i ia mau hihia, pono ʻoe e lilo i ke kaumaha me ka wikiwiki;
• ʻAʻole kūpono ka hoʻihoʻi ʻana mai ka maʻi a i ʻole nā ​​​​meaʻai meaʻai kaulana i ʻaneʻi, no ka mea, hāʻawi nā kauka ponoʻī i nā kapu, akā paʻa loa lākou;
• E hoʻoikaika i ka meaʻai kūpono - hiki i kahi meaʻai paʻa ke hoʻoikaika i ka hoʻemi kaumaha. ʻO ka mea mua, makemake ka hapa nui o ka poʻe i nā hopena wikiwiki, no laila e lilo ke kaumaha wikiwiki i mea hoʻoikaika maikaʻi. ʻO ka lua, ʻo nā mea paʻa ikaika i nā huahana e kōkua i ka ʻike mālie i nā palena liʻiliʻi me ka meaʻai maʻalahi. Eia naʻe, ʻaʻole kūpono kēlā ʻano haʻalulu no kēlā me kēia kanaka. ʻO ka mea mua, pono ʻoe e hoʻomaʻamaʻa iā ʻoe iho me nā contraindications.

Contraindications i ka ʻai koʻikoʻi

ʻAʻole kaulike nā meaʻai pōkole a pau i kā lākou haku mele ʻana, hiki iā lākou ke kumu a hoʻonui i nā pilikia physiological a me psychological.

ʻO nā meaʻai no ka hoʻohaʻahaʻa kaumaha wikiwiki ʻia i contraindicated:

• nā wāhine hāpai a me ka lactating;
• ʻO ka ʻeha ʻana i nā maʻi a me nā pilikia o ka ʻōpū o ka ʻōpū;
• ʻO nā kānaka me nā maʻi hormonal a me nā maʻi autoimmune;
• ʻO ka poʻe i loaʻa i ka anorexia, bulimia a me nā maʻi ʻai ʻē aʻe;
• ʻO ka hopohopo, neurotic, paʻa ʻole i ke koʻikoʻi pilikino.

ʻO nā meaʻai kaulana no ka pohō kaumaha wikiwiki

ʻO ke kumu, ʻo nā meaʻai pōkole maikaʻi he mau meaʻai paʻa, ʻōlelo ʻia lākou e hahai ʻia no kekahi mau lā wale nō, no ka mea, ʻo kā lākou hoʻohana lōʻihi he mea nui ia i ke kino. E nānā kākou i nā mea kaulana loa.

ʻO ka ʻai meloni (no 5 mau lā ma lalo o 5 kg)

Menu: no ka ʻaina kakahiaka - ka oatmeal ʻole (a i ʻole porridge ʻē aʻe), kahi liʻiliʻi liʻiliʻi; no ka ʻaina awakea-kahi ʻāpana iʻa, ʻiʻo a moa paha, salakeke meaʻai me ka ʻaʻahu ʻole, hiki ke hoʻolapalapa ʻia nā mea kanu; no ka ʻaina ahiahi-wailele (ʻae ʻia ka 1 kilokani wai no kēlā me kēia 30 kg o ke kaumaha).

ʻAi ʻai meaʻai (no 3 mau lā ma lalo o 3 kg)

ʻO ka lā 1 a me 3 o ka meaʻai e ʻai wale i nā mea kanu, ma ka lā 2 pono ʻoe e ʻai i nā huaʻai wale nō.

ʻO ka papa kuhikuhi o ka lā meaʻai: no ka ʻaina kakahiaka-4 mau ʻuala i hoʻomoʻa ʻia, wai wai, + kope a kī paha me ka lemon; no ka ʻaina awakea - ka salakeke kukama me nā aniani ʻōmaʻomaʻo a i ʻole ka salakeke ʻōmaʻomaʻo, + kope a kī paha me ka lemon; no ka ʻaina ahiahi, ka paila a i ʻole nā ​​​​mea kanu i hoʻomoʻa ʻia (kāpeti, spinach, kahi wai lemon liʻiliʻi), + kī me ka lemon.

ʻO ka papa inoa o ka lā huaʻai: no ka ʻaina kakahiaka-hua salakeke o ka ʻāpala, ka ʻalani, ka hua waina + kofe a i ʻole ke kī me ka lemon; no ka ʻaina awakea-hapalua melon, a me ka saladi mai ka papa ʻaina kakahiaka; no ka papa ʻaina ʻaina awakea.

ʻAi Apple (no 7 mau lā ma lalo o 5-6 kg)

I ka wā o ka ʻai apple, hiki iā ʻoe ke inu i nā infusions o nā mea kanu like ʻole, hiki iā ʻoe ke inu i ke kī ʻōmaʻomaʻo me ke kō. Ma waho aʻe o nā'ōlaʻa, uaʻaeʻia eʻai i kahi berenaʻeleʻele-3-5 mau'āpana i ka lā (ʻoi aku ka maikaʻi o nā pahū). ʻO kēia ʻano o ka ʻai ʻāpala he paʻakikī, akā maikaʻi.

ʻAi "Jockey" (no 3 mau lā ma lalo o 3-5 kg)

He kūpono ka meaʻai no ka poʻe makemake e hoʻopau koke i nā paona keu.

Papa ʻai meaʻai:

• 1 lā - 1 moa, kālua ʻia me ka paʻakai ʻole. ʻAʻole ʻae ʻia ka ʻili e ʻai ʻia. Pono e māhele ʻia ka moa i 3 ʻai.
• ʻO ka lā 2-300 grams o ka veal, i kālua ʻia me ka paʻakai ʻole, ʻai ʻia i 3 mau ʻai.
• ʻO ka lā 3-inu-4-5 mau lawelawe o ke kofe maoli me ke kō a me ka waiū.

ʻO kēia kekahi o nā meaʻai wikiwiki a maikaʻi loa. I loko o kēia wā, hiki iā ʻoe ke noʻonoʻo a nāwaliwali.

ʻAi ʻai Buckwheat (no 7 mau lā ma lalo o 3-4 kg)

No ka meaʻai buckwheat, pono ʻoe: buckwheat, hua, 1% kefir, yogurt haʻahaʻa momona, multivitamins.

ʻO kahi aniani o ka cereals mai ke ahiahi e ninini i 2 mau kīʻaha wai i hoʻolapalapa ʻia. I ke kakahiaka, pono e hoʻokahe ʻia ka wai i koe. ʻAe ʻia ʻo Buckwheat e ʻai e like me kou makemake, pono ka paʻakai ma ka liʻiliʻi.

Nā lula ʻai:

• holoi ʻia ka porridge me kefir (1 lita i māhele ʻia i kēlā me kēia lā);
• wai e inu ma ka makemake, maʻamau a mineral paha (no ka lā 2 lita);
• hiki iā ʻoe ke inu i ke kī a i ʻole kofe (ʻaʻole pono ka nui o ka wai ma mua o 3 lita i kēlā me kēia lā);
• ʻAʻole hiki i nā hua ke ʻoi aku ma mua o 2 mau ʻāpana i ka lā;
• no 5 mau hola ma mua o ka moe ʻana, ʻaʻole pono e ʻai, akā inā pau ka pōloli, ma mua o ka moe ʻana hiki iā ʻoe ke inu i ka hapalua o ke aniani kefir, i hoʻoheheʻe ʻia me ka wai mineral;
• hiki iā ʻoe ke ʻai i ka 150 g yogurt i ka lā;
• kāpae loa i ka waiʻona;
• i ka wā ʻai a ma hope o ka lawe ʻana i nā multivitamins no ka liʻiliʻi o 1 mahina;
• inā ʻoe e hahai i kēia ʻai no nā pule he 2, pono ke kino i ka hoʻomaha, i ʻole ka addiction;
• e hoʻohui i nā hopena, hiki iā ʻoe ke hana hou i ka meaʻai ma hope o 2 mau pule.

ʻAi waiu (no 3 mau lā ma lalo o 3 kg)

ʻO kēia kekahi o nā mono-ʻai paʻakikī loa, ʻoiai ʻaʻole ʻoe e ʻai i kekahi mea - inu wale i hoʻokahi waiū. Inā ʻaʻole ʻoe makemake, ʻoi aku ka maikaʻi o ke koho ʻana i kahi ala ʻē aʻe e lilo ai ke kaumaha.

ʻO ka meaʻai waiu e kuhikuhi i ka inu 1 lita o ka waiū i ka lā, a ʻo ia nō. E puunaue oe i kela a me keia 3-4 hora i ka la e inu oe i 1 aniani. Inā lawe ʻoe i kahi manawa 4-hola, loaʻa iā ʻoe 4 mau hoʻokipa. ʻAʻole kūpono kēlā ʻano meaʻai no ka poʻe e koi ana i ka nui o ka ikehu.

E ʻoluʻolu e hoʻomaopopo he koʻikoʻi nā meaʻai a mākou i helu ai, pili kēia i nā meaʻai mono. Ma kēia mea, paipai mākou iā ʻoe e heluhelu pono i kā lākou wehewehe a nīnau i ke kauka. Paipai pū mākou iā ʻoe e hoʻōki i ka ʻai inā loaʻa iā ʻoe ka maikaʻi ʻole.

Laki maikaʻi me kou poho kaumaha!