Contents
ʻO ka lilo ʻana o ke kaupaona a 8 kg i 3 mau pule.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 900 Kcal.
ʻAʻole pili kā mākou meaʻai i ke kiʻi, akā i ke ʻano o ka ʻili. ʻO ka ʻili kahi ʻāpana nui o ka ʻōnaehana excretory o ke kino. ʻO nā meaʻai āpau a mākou e hoʻopau ai "hele" ma o lākou. No laila, ʻaʻole ia he mea kupanaha no ka helehelena a me ke ʻano o ka ʻili e waiho a makemake ʻia me kahi papa kuhikuhi hewa i haku ʻia.
ʻOiaʻiʻo, hiki i nā kaʻina hoʻonani a me nā ʻano hana like ʻole ke hoʻoponopono hou i ka "uhi" o ko mākou kino, akā ʻaʻohe mea i hiki ke pani i ka meaʻai kūpono i hoʻonohonoho pono ʻia.
Nā koina ʻai no ka ʻili
E like me nā koi o ka meaʻai no ka ʻili, ua kau ʻia kahi kapu koʻikoʻi i ka hoʻohana ʻana i nā huahana i loaʻa nā momona trans, ka nui o ka paʻakai, a me ke kō. Pono ʻoe e haʻalele (ma ka liʻiliʻi liʻiliʻi e like me ka hiki) ka meaʻai "wikiwiki", nā meaʻai canned like ʻole, nā huahana semi-finished, nā kīʻaha palai a me nā kīʻaha, nā momona momona. ʻO ka hoʻohana ʻana i ka nui o nā mea inu ʻona, soda, wai me ke kō, kofe a me ka puhi paka ʻaʻole mamao loa i ka ʻike maikaʻi loa ma ka ʻili.
Pono nā meaʻai no ka ʻili i ke ʻano kūpono o nā protein, nā momona a me nā ʻakika. Me ka ʻole o nā huahana carbohydrate, e hoʻomaka ke kanaka e ʻike i ka nele o ka ikehu a luhi koke. No ka pale ʻana i kēia, pono ʻoe e hāʻawi i ke kino i nā mea kanu, nā huaʻai, nā cereals (brown rice, unprocessed oatmeal, buckwheat), coarse bread, nā ʻano legumes, nā nati.
Loaʻa nā protein e pono ai no ka nani a me ka maikaʻi o ka ʻili i loko o nā iʻa wīwī a me ka ʻiʻo, nā hua manu, nā iʻa iʻa, ka waiū a me nā huahana waiu ʻawaʻawa. Akā ʻo nā kumu maikaʻi loa o nā momona olakino he iʻa momona, ʻoliva, ʻaila meaʻai (olive, flaxseed), avocado.
Ma ke ʻano he rula, ʻike ʻia kahi hopena paʻa o ka papa ʻili i 3-4 mau pule ma hope o kona hoʻomaka ʻana. ʻOiai, kānalua, pili ka hopena i ke ʻano o ka ʻili, pehea ʻoe e nānā pono ai i ka meaʻai, he aha nā ʻano pākahi o kou kino.
Eia kekahi, no ka pono o kāu ʻai ʻana, he mea nui ia e inu ma ka liʻiliʻi he 7-8 mau aniani o ka wai maʻemaʻe i ka lā. ʻO ka nele o ka wai i ke kino kahi ala pololei i nā pilikia, ʻaʻole wale me ka ʻili, akā me ke olakino a me ke olakino maʻamau hoʻi.
E pili ana i ka helu o nā pāʻina ma kēia hana, ʻaʻole pono ʻoe e ʻai laha loa. ʻAi ma ka liʻiliʻi ʻekolu manawa i ka lā. No ka poʻe i maʻa mau i ka "kamaʻilio" haʻihaʻi me ka meaʻai, ʻaʻole pāpā ʻia ka loaʻa ʻana o ka meaʻai māmā ma waena o nā meaʻai nui. Pono e hoʻoholo ʻia ka nui a me ka waiwai o ka lawelawe e pili ana i ka nui āu e ʻai ai (akā ʻaʻole e ʻai nui) a ʻoluʻolu. A inā makemake ʻoe e lilo i ka kaupaona me ka modernizing o ka ʻili, e hoʻoliʻiliʻi wale i ka ʻike o ka calorie i kēlā me kēia lā i 1200-1500 nāehana ikehu a, inā hiki, hoʻopili i nā haʻuki. ʻOiaʻiʻo i kēia hihia, ʻaʻole wale nā loli maikaʻi i ke ʻano o ka ʻili e ʻike koke iā lākou iho, akā e loli ke kiʻi i kāu leʻaleʻa.
Noho i ka meaʻai no ka ʻili, me ka ʻole o nā contraindications, me ke olakino maikaʻi, hoʻoponopono i ka paepae calorie (inā pono), hiki iā ʻoe ke like me kou makemake. Akā e hoʻomanaʻo i ka hoʻomaikaʻi ʻana i kou ʻili i ka meaʻai, a laila, me ka hoʻohana ʻana i nā mea āu e makemake ai, me ka nānā ʻole ʻana i nā huahana olakino, ʻaʻole hiki iā ʻoe ke mālama i ka hopena i loaʻa no ka manawa lōʻihi. No laila, pono e launa pū me nā lula kumu o ka ʻenehana no ka manawa lōʻihi, inā makemake ʻoe i ka helehelena ʻaʻole e hāʻawi i kahi kumu ʻē aʻe no ka huhū.
Ma lalo ʻoe e ʻike ai huahana ola kino ili, nā mea e koi ʻia e hoʻohana i kāu papaʻai i nā manawa a hiki, me ka nānā ʻole i ke ʻano o ka ʻili. Ma hope o nā mea āpau, ʻike ʻia ka maʻalahi o nā pilikia e pale aku ma mua o ka hoʻonā ʻana ma hope. No laila, no ke aha e mālama ʻole ai i ka nani a me ka maikaʻi o kou ʻili ma mua?
kukui
ʻAʻole ia he mea lapuwale e kāhea ai nā kauka a me nā meaʻai i nā nati "he huahana o ka wā ʻōpio mau." Loaʻa iā lākou ka coenzyme Q10 a me ka huaola E, ka mea e hoʻonui wikiwiki i ka hoʻohou ʻana o nā hunaola o ka ʻili a he mau antioxidant mana e pale i nā "ʻaoʻao" o ka ʻili mai nā hopena maikaʻi ʻole o ka lā a me nā ʻano kūlohelohe ʻē aʻe. Akā, mai poina i ka kiʻekiʻe loa o nā nati i loko o nā calories. 50 g o kēia huahana 3-4 manawa i ka hebedoma a i ʻole 30 g i kēlā me kēia lā e lawa.
Nā mea kanu ʻulaʻula a ʻalani
ʻO nā makana o ke ʻano o kēlā ʻano kala (ʻo ia hoʻi, nā kāloti, nā bele, nā ʻōmato) he waiwai nui i ka beta-carotene, he antioxidant e hoʻohou i nā ʻili ʻili.
Nā huaʻai momona a me nā hua
Strawberries, grapefruits, black currants, alani, kiwi, etc. i ka nui o ka huaora C, e hoʻoulu i ke kukulu ana o collagen, ka mea e pale premature elemakule o ka ili kino.
iʻa
ʻO nā huahana iʻa (ʻoi aku ka herring, mackerel, salmon) kahi kumu maikaʻi o nā huaora A a me D, omega-3 fatty acid. Hoʻopau kēia mau mea i ka mumū a kōkua i ka ʻili e loaʻa i kahi hiʻohiʻona olakino a maikaʻi hoʻi.
Berena palaoa holoʻokoʻa a me nā cereals
Loaʻa i nā hua palaoa ka nui o ka silikoni, kahi e hoʻoulu ai i ka nui o ka collagen a me ka vitamina B. ʻO ka mea mua e hoʻoikaika nui i ka epidermis, a ʻo ka lua - hoʻomaʻamaʻa i ka ʻili a kōkua iā ia e hoʻohou iā ia iho ma ke ʻano kūlohelohe.
Garnet
ʻO nā mea o kēia hua e hakakā kūleʻa i ke kaʻina ʻelemakule o ka ʻili, kōkua i nā fibroblast (nā pūnaewele e kuleana nui i ka hana ʻana o elastin a me collagen) e ola lōʻihi. Hiki i ka hoʻohana ʻana i ka pomegerane ke hoʻolohi i ke kaʻina ʻelemakule a mālama i ka ʻili no ka lōʻihi hiki.
ʻO ka hinuʻaila
ʻIke ʻia ʻoi aku ka ʻili o ka ʻili maloʻo ma mua o nā mea ʻē aʻe. ʻO ka hele pinepine ʻana o kēia ʻano aila mea kanu i ka papaʻai hiki ke hoʻonui hou i ka ʻili mai loko. Eia nō naʻe, ʻaʻole pono ʻoe e hōʻole i nā masks a me nā kaʻina cosmetic ʻē aʻe me ka hoʻohana ʻana o ka aila ʻoliva.
Hōʻailona
Nui ka waiwai o kēia huahana waiū fermented i ka selenium a me ka wikamina E, ka mea e pale ai i ka ʻili mai ka wā ʻelemakule.
Pākena
Waiwai kēia huaʻai tropical i nā aila pono e hānai pono i ka ʻili mai loko mai. He mea maikaʻi nō hoʻi i loaʻa i ka avocado kahi wikamina e like me ka niacin. Loaʻa iā ia nā hopena anti-inflammatory.
ʻO ka'ōmaʻa Green
ʻO ia kekahi o nā mea inu mua e pili ana i ka ʻike antioxidant. 3-4 mau kīʻaha kī ʻōmaʻomaʻo i ka lā (ʻoi aku ka maikaʻi me ka ʻole o ke kō a me kahi ʻāpana o ka lemon) hoʻomaikaʻi maikaʻi i ka "helehelena" o ka ʻili. A ke hoʻopili ʻia i waho (ʻo kahi laʻana, ma ke ʻano he lotion), maikaʻi ke kī ʻōmaʻomaʻo no ke kōkua ʻana e hakakā i nā ʻeke ma lalo o nā maka a hoʻopau i ka puffiness nui loa.
ʻO kahi papaʻai laʻana no ka ʻili no 5 mau lā
Day 1
ʻAi kakahiaka: 2 hua moa i hoʻolapalapa ʻia a i kuke ʻia i loko o kahi pā maloʻo; kahi ʻāpana o ka ham lean a i ʻole ka ʻiʻo i hoʻolapalapa ʻia; ʻelua mau ʻōpala palaoa; kī, hiki iā ʻoe ke hoʻohui i kahi waiū liʻiliʻi.
ʻO ka ʻaina awakea: kahi kīʻaha o ka borscht meaʻai; ka pipi pipi, i kāhu ʻia i loko o ka hui o ke kāpeti keʻokeʻo; kāloti salakeke i kāhiko ʻia me ka wai lemon.
ʻAina ahiahi: ka laiki me ka moa moa i hoʻomoʻa ʻia a me ke aniani wai tōmato.
Day 2
ʻO ka ʻaina kakahiaka: he mau kōmato ʻelua; palaoa palaoa holoʻokoʻa; ʻapu momona momona; he kīʻaha wai ʻalani.
ʻAina awakea: porridge buckwheat; hua moa i hoʻolapalapa ʻia; he kīʻaha o ka ʻai mea wīwī; 2 tangerine a i ʻole 1 ʻalani.
ʻO kaʻaina awakea: ka iʻa i hoʻomoʻa ʻia a me ka saladi huakai non-starchy, ʻono ʻia me kekahi mau kulu o ka aila mea kanu; he kīʻaha wai pomeraite.
Day 3
ʻAi kakahiaka: he omelet o ʻelua hua moa a me nā ʻōmato; he Apple; he kīʻaha kī ʻōmaʻomaʻo me ka lemona.
ʻO kaʻaina awakea: pola o ka sop meaʻai me ka palai ʻole; kahi mahele o ka laiki me ka lawaiʻa kai; wai kōmato.
ʻO kaʻaina awakea: ʻelua mau crisps palaoa āpau me nā ʻāpana o ka wīwī ham a me ka ʻāhi tī paʻakai ʻole a me ka saladi pea; tī.
Day 4
ʻO ka ʻaina kakahiaka: muesli a i ʻole oatmeal, i hiki ke hoʻāla ʻia me kahi teaspoon o ka meli maoli a jam paha; he mau lima o nā nati; berena palaoa piha me ka tī a me ka tī ʻōmaʻomaʻo.
ʻAina awakea: ʻukena puree soup; ka pipi i hoolapalapaia a me kekahi mau kukama hou.
ʻAina: cod stewed i loko o ka hui o ka non-starchy meaʻai; wai ʻalaʻala.
Day 5
ʻAina kakahiaka: porridge buckwheat; he popo berena me kahi ʻāpana ham; kī a i ʻole ke kīʻaha wai momona.
ʻAina awakea: kīʻaha o ka sopa kāpeti wīwī; ʻuala mashed (ʻoi aku ka maikaʻi me ka ʻole o ka hoʻohui ʻana i ka pata); ʻoki moa moa a me ʻelua mau tangerines.
ʻO kaʻaina awakea: kahi ʻai o kāu mea kanu punahele a me kahi kīʻaha o ke kī ʻōmaʻomaʻo.
ʻO nā papaʻai papaʻai no ka ʻili
ʻAʻohe hoʻokūkū koʻikoʻi ka papaʻai no ka ʻili. ʻAʻole ʻoe e noho ma luna wale nō inā loaʻa iā ʻoe nā ʻōkuhi e pili ana i ke olakino, kahi e koi ai i kahi papa kuhikuhi ʻokoʻa.
Nā Pōmaikaʻi o ka ʻIa ʻAi
- ʻO ka papaʻai pū me nā kaʻina hoʻonani e hoʻoliʻiliʻi maoli i ka ʻōpio i ka ʻili, kahi e hiki ai ke hoʻoliʻiliʻi me nā wīwī hohonu, a hiki i ka hoʻihoʻi piha ʻana o ka paʻa o ka ʻili a me ka paʻa.
- Hoʻopili ka papaʻai cutanea i kahi hoʻonohonoho piha o nā meaʻai e pono ai no ka hana maʻamau o ke kino.
- Ma waho aʻe o ka hoʻomaikaʻi ʻana i ke ʻano o ka ʻili, ma ka papaʻai, hiki iā ʻoe ke lilo i kaupaona a hoʻoliʻiliʻi hou i kou helehelena i ka nui.
- He maikaʻi ia ʻaʻole pono ʻoe e wī, hiki iā ʻoe ke ʻai i nā mea ʻono a ʻokoʻa hoʻi.
- Loaʻa nā huahana a hiki ke hoʻonohonoho ʻia i nā menus e kūlike i kou ʻono.
Nā mea maikaʻi ʻole o ka papaʻai no ka ʻili
- ʻO kaʻai no ka ʻili ʻaʻole e hoʻololi i ka mokuʻāina o ka "iwi" o ke kino i kēia manawa. No ke ʻano o kahi hopena i ʻike ʻia, pono ʻoe e kali ma kahi o ʻelua mau pule.
- A me nā kumu papaʻai papaʻai ʻoi aku ka maikaʻi o ka hana ʻana i mau hoaaloha no ka manawa lōʻihi, e hoʻololi ana i nā ʻano papaʻai he nui.
Pāʻai hou
Ma muli o ke kumu o ka papaʻai no ka ʻili me kahi papa kuhikuhi i hoʻonohonoho pono ʻia ʻaʻole e hoʻoweliweli i ke olakino, hiki iā ʻoe ke kiʻi hou iā ia ke makemake ʻoe.