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ʻO ka lilo ʻana o ke kaupaona a 12 kg i 4 mau pule.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1030 Kcal.
ʻAe nā kauka he nui ka hoʻonāukiuki koʻikoʻi i nā pilikia puʻuwai. No ka hana maʻamau o kēia mea nui nui, pono e kāpae (a hoʻēmi paha) mai nā papaʻai papaʻai i waiwai i ka kolesterol weliweli, i hāʻawi i ka waiho ʻana o nā momona momona ma nā paia vascular, kahi e hoʻopilikia ai i ke kahe o ke koko.
Hoʻonohonoho ʻia kahi ʻenehana meaola kūikawā e mālama i ke olakino puʻuwai. E hele a maʻa me nā lula maʻamau e ʻae iā mākou e hoʻokumu i ka hana pololei o ka motika o ko mākou kino.
Nā Koi Pono Diet Heart
No ke olakino puʻuwai, pono e hāʻawi mua i nā mea ʻai kahi i hoʻonui ʻia ai ka nui o nā kolesterol maikaʻi. ʻO kēia mau mea: ʻo ka puaʻa momona (kaʻiʻo mai ka ʻōpū o ke kupapaʻu), nā puʻupaʻa, ke ake, ka ʻili, ka ʻāpī momona, nā sausages, ka mayonnaise, ka bata, ka waiū momona, ka waiʻawa kawa, ka waiū piha, nā pā palai hohonu, nā pā momona a me nā mea ʻono. No nā mea aloha i nā meaʻono, hāʻawi ka poʻe loea i kahi koho ʻē aʻe - e hoʻopau i kahi kokoleka pouli me ka hapa nui o ka koko. Ua hōʻoia nā ʻepekema i ka ʻai ʻana i ka kokoleka pouli i ka hoʻohaʻahaʻa e hāpai i nā kiʻekiʻe kolesterol maikaʻi (a me nā ʻano naʻau) a ʻaʻole ia he mea hōʻeha i ke olakino.
ʻAʻole pono ʻoe e ʻai i nā huahana wikiwiki, nā meaʻai ʻenehana, nā meaʻai paʻakai a i ʻole nā mea ʻala, nā pickles, nā ʻiʻo puhi, soy sauce, nati i ka nui. I ka papa inoa o nā huahana waiwai i ka cholesterol pono ʻole, ua kau pū ka poʻe loea i ka ʻōpae a me ka roe iʻa.
Mai nā mea inu, pono ʻoe e hōʻole i ke kofe ikaika a me ka waiʻona me kahi pākēneka kiʻekiʻe o ka waiʻona. ʻO ke kiʻekiʻe, hiki iā ʻoe ke hāʻawi i kahi waina liʻiliʻi mai kēlā manawa a kēia manawa, inā ʻaʻohe contraindications no kāna hoʻohana.
Paipai ʻia e nānā i ka ʻiʻo wī (ka moa, ka pelehū, ka ʻūlū, nā ʻāpā lāpaki) ke kahakaha ʻana i ka papa kuhikuhi. Paipai ʻia nō hoʻi e ʻai i ka tī liʻiliʻi momona, ka tī (ʻaʻole paʻakai, a ʻoi aku ka momona o ka momona ma mua o 12%), nā pūmua moa moa, kefir momona a me yogurt. Mai ka iʻa, flounder, tuna, herring, cod, nā ʻelele o ka ʻohana salemona e ʻōlelo ʻia no ka ʻai ʻana. I ka nui o ka nui, pono ʻoe e ʻai i nā lau kau, nā hua a me nā hua, nā cereala (ʻoi aku ka maikaʻi o ka wili palaoa ʻana: ka bale, ka palaoa, ka oatmeal, ka laiki, bulgur), nā legume like ʻole a me nā ʻuala.
Mai nā huahana palaoa, inā ʻaʻole ʻike ʻia ke kaumaha nui, rusks, berena hū ʻole, nā kuki oatmeal e ʻōlelo ʻia no ka hoʻohana ʻana i nā mea liʻiliʻi. Hiki iāʻoe ke hoʻoulu i kāu mau kīʻaha me kahi sinapi liʻiliʻi, ka vīneka, nā meaʻala likeʻole, nā meaʻala maoli, nā mea kanu.
No ka helu o nā pāʻina, pono e ʻai i nā manawa ʻelima, e pili ana i nā pāhaina hapa. I kēlā me kēia hihia (no ka laʻana, inā ʻaʻole ʻae kāu papa kuhikuhi no kahi meaʻai māmā), pono ʻoe e ʻai ma ka liʻiliʻi he ʻekolu mau manawa i ka lā, e ʻae ana iā ʻoe iho i ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina awakea. ʻO ka pololi no ka puʻuwai olakino ʻaʻole hoaaloha.
I ka pōkole, ʻo nā kumu kumu o ke ʻano hana penei.
Ke hoʻomākaukau nei i nā sanwika, e pani i ka waiūpaka a me ka margarine me ka yogurt maoli; hiki iā ʻoe ke hoʻohui i nā mea ʻono me ia me nā lāʻau ʻokiʻoki a me nā lāʻau spicy. E waiho i nā hua mānoanoa a i ʻole berry puree e hoʻololi i nā calorie kiʻekiʻe a me nā momona momona.
Ke kūʻai ʻana i nā huahana, e hoʻolohe i nā lepili. ʻO kahi hōʻailona maikaʻi i manaʻo ʻia e like me nā palapala ma luna o lākou e like me "ʻaʻohe paʻakai", "sodium haʻahaʻa". Hōʻalo i nā meaʻai i kapa ʻia ʻo "hydrogenated fats."
ʻAi i ka iʻa i hoʻomoʻa ʻia me ka ʻole o ka aila ma kahi o ʻelua mau manawa o ka pule, e hoʻohui pinepine iā ia me ka lawelawe ʻana i ka salakeke mea kanu maikaʻi.
Hoʻopili i kahi ʻāpana o ka porridge kakahiaka me ka yogurt maoli, kāu hua punahele, nā hua, hoʻohui i nā ʻanoʻano, nā nati, ka ʻalani.
E ʻai i nā huahana me ka palaoa maikaʻi, a e hoʻomoʻa pono iā ʻoe iho. No laila e hilinaʻi ʻoe i ka maikaʻi o ka meaʻai āu e ʻai ai a me ka ʻole o nā pōʻino makemake ʻole i loko.
Mālama i nā huaʻai a me nā mea kanu i ka lima e loaʻa mau ka meaʻai māmā me lākou, inā makemake ʻia, a hoʻoliʻiliʻi i ka makaʻu o ka ʻai ʻana i kahi mea kūpono ʻole.
Pono e helu ʻia ka nui a me ka ʻike calorie o nā meaʻai ma ka papaʻai puʻuwai ma muli o kāu mau ʻano ponoʻī. E hoʻolohe i kou kino a hoʻāʻo ʻaʻole e ʻai nui. Hiki iā ʻoe ke hoʻopili i kēia papaʻai inā makemake ʻoe, no ka mea, ʻaʻole ia e kūʻē i nā loina o ka meaʻai kūpono a kaulike hoʻi.
Papa Meaʻai Diet
Poakahi
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka oatmeal me nā ʻāpala, i hoʻowali ʻia me ka yogurt.
ʻO ka lua o ka ʻaina kakahiaka: ka salakeke tuna i loko o kāna wai ponoʻī, nā mea kanu, nā hua ʻumeke a me nā ʻāpala.
ʻAina awakea: pola kīʻaha pī; i hoʻomoʻa ʻia i ka salemona hoʻopīpī me ka wai lemon; he mau punetēpō o kaʻuala i kāwili ʻia a i hoʻomoʻa ʻia paha.
Mea ʻai ahiahi: ʻāpala a me ka salakeke pear.
ʻO kaʻaina awakea: he mau bele bele i hoʻopiha ʻia me ka bale momi i hoʻolapalapa ʻia, nā mea kanu like ʻole a me kahi liʻiliʻi o nā walnuts.
Pōʻalua
ʻO ka ʻaina kakahiaka: ka saladi hua me ka ʻāmona almonds a me ka ʻaihue yogurt maoli.
ʻO ka lua o ka ʻaina kakahiaka: ka sanwī palaoa āpau me kahi ʻāpana o ka mozzarella, ʻōmato, ka milo a me ka avocado.
ʻO kaʻaina awakea: pola o ka uala i kāwili ʻia a me ka tī feta.
Mea ʻaina ahiahi: kahi moa o ka maiʻa a me kekahi mau kiwi liʻiliʻi me ka kirimina momona momona momona a i ʻole ka yogurt maoli.
ʻO kaʻaina awakea: pasta o pasta paʻakikī a me nā tōmato me nā mea kanu.
Pōʻakolu
ʻO ka ʻaina kakahiaka: ʻoatmeal me nā hua, nā hua flax a me kahi piha o nā hua walnuts.
ʻO ka lua o ka ʻaina kakahiaka: ʻoluʻolu hua.
ʻO kaʻaina awakea: ʻo ka hupa moa momona momona me nā mea kanu.
Mea ʻai ahiahi: kekahi mau truffle kāloti a me ka ʻalani.
ʻO kaʻaina awakea: casserole o kēlā me kēia ʻano kāpeti (a i ʻole kā lākou kāwili ʻia) a me ka waiū momona momona.
Poaha
ʻO ka ʻaina kakahiaka: nā pancakes buckwheat me nā blueberry, i hiki ke ʻono ʻia me kahi hapa iki o ka meli maoli.
ʻO ka lua o ka ʻaina kakahiaka: kahi mau kuki oatmeal.
ʻO kaʻaina awakea: ka sup mackerel me ka dill; caviar eggplant me ke keleka.
Mea ʻai ahiahi: sorbet i hana ʻia mai nā ʻāpana mango, maiʻa, currant.
ʻO kaʻaina awakea: kahi ʻāpana o ka buckwheat a me ka salakeke mea kanu.
Pōʻalima
ʻAi kakahiaka: casserole o ka tī a me nā hua.
ʻO ka lua o ka ʻaina kakahiaka: kahi ʻāpana o ka palaoa casserole me ka feta, nā ʻōmato a me nā mea kanu like ʻole.
ʻO kaʻaina awakea: kahi pola o ka sup pī me nā mea kanu.
Mea ʻai ahiahi: ʻāpala.
ʻO kaʻaina awakea: kahi ʻāpana o ka saladi bulgur mehana, ka pepa bele a me ka arugula.
Aloha Hawaii
ʻO ka ʻaina kakahiaka: kahi omelet mahu o ʻelua mau hua moa me nā ʻakaʻakai, ka milo a me nā ʻōmato.
ʻO ka lua o ka ʻaina kakahiaka: sorbet maiʻa.
ʻO kaʻaina awakea: kahi pola o ka borscht vegetarian a me kahi pai i hana ʻia mai ka palaoa paʻa me kaʻiʻo momona a me nā mea kanu.
Mea ʻai ahiahi: soufflé mai curd a me nā kāloti.
ʻO kaʻaina awakea: ʻelua o kaʻuala i hoʻomoʻa ʻia me nā ʻaka.
Lāpule
ʻAina kakahiaka: porridge laiki me ka piha lima o nā walnuts a me nā hua.
ʻO ka lua o ka ʻaina kakahiaka: kahi kīʻaha o ka yogurt maoli a ma kahi o 30 g o nā hua puaʻa.
ʻO kaʻaina awakea: kahi ʻāpana o ka sup cabī kāpī a me nā pīni ʻōmaʻomaʻo i hoʻolapalapa ʻia me kahi liʻiliʻi o nā ʻalemona almond a me nā mea kanu.
Mea ʻai ahiahi: kahi ʻāpana o ka berena palaoa me ka hummus, nā ʻōmato a me nā lettuce.
ʻO kaʻaina awakea: kālua ʻia me ka laiki a me ka eggplant i hoʻomoʻa ʻia.
Nā Kūʻai Kūʻai Heart
E like me ia, ʻaʻohe contraindications ka papaʻai no ka puʻuwai.
- ʻAʻole hiki iā ʻoe ke pili iā ia inā wale nō, ma muli o kekahi ʻano o ke kino, pono ia e ʻai i kahi ʻano ʻokoʻa.
- ʻOiaʻiʻo, inā loaʻa nā hopena āpau i nā meaʻai āpau i ka papaʻai, ʻaʻole pono ʻoe e ʻai iā lākou.
Nā pono o kahiʻai puʻuwai
- Hoʻopuka kahi papaʻai puʻuwai i kahi papaʻai ʻono, ʻano ʻokoʻa.
- Inā hele pololei ʻoe i ka hoʻomākaukau o ka papaʻai, ʻaʻole e luhi a hāʻawi i ke kino i nā mea pono āpau.
- Ma waho aʻe o ka hoʻomaikaʻi ʻana i ka hana o ka puʻuwai, ke kūlana o ka meaola āpau i modernly hou ʻia, lilo ka helehelena i hou a olakino hoʻi.
- A me ka hoʻoponopono ʻana o ka ʻike calorie o ka papaʻai, ʻo ka poʻe makemake e lilo ke kaupaona hiki ke hoʻokō i kēia pahuhopu.
Nā mea maikaʻi ʻole o kaʻai puʻuwai
- ʻAʻole nā manawa hauʻoli loa o kēia ʻenehana i ka ʻoiaʻiʻo e haʻalele i kahi papa inoa o nā huahana no ka wā pau ʻole, a ke koi nei kēia i ka hana psychological iā ʻoe iho a me ka hoʻololi ʻana i ka ʻai ʻana.
- I mea e hoʻomaikaʻi ai i kou olakino, pono ʻoe e noho i ka papaʻai puʻuwai no ʻelua mau pule paha. Auē, ʻaʻole ʻike ʻia ka hopena wikiwiki. E hoʻomanawanui ʻoe.
Pāʻai hou no ka puʻuwai
Hiki iā ʻoe ke hana hou i ka papaʻai no ka puʻuwai, ke ʻole i kuhikuhi ʻia e ke kauka, ke makemake ʻoe. ʻOiaʻiʻo, ʻo ka ʻoiaʻiʻo, ʻo kēia ka papaʻai pololei a olakino hoʻi, kahi e pono ai ke kino wale nō.