Contents
ʻO ke kaupaona ʻana a 8 kg a hiki i -8 cm i nā lā 14.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 870 Kcal.
He pilikia maʻamau ka hika hemahema no nā wahine he nui. Noho ka nui o ka momona ma nā wāwae o luna a ma ka ʻūhā. Eia nō naʻe, kū maka kekahi mau kāne i kēlā ʻano hoʻopilikia. I kekahi manawa makemake ʻole ke kino e lilo i ka paona ma kēia mau wahi. I mea e hoʻonā ai i kēia pilikia, paipai nā meaʻai i nā meaʻai e huli i kahi papaʻai kūikawā no nā ʻūhā, kahi e hāʻawi ai no ka lōʻihi o ʻelua mau pule.
Nā koina ʻai no nā ʻūhā
I mea e pono ai ke ʻano no ka hoʻopiʻi ʻana i nā ʻū, pono ʻoe e haʻalele i nā meaʻai nui ka paʻakai, nā ʻai puhi, nā meaʻai wikiwiki, nā meaʻai a me nā mea inu i piha i ke kō, kope. He ʻōlelo aʻoaʻo pū kekahi, ma ka liʻiliʻi no ka manawaʻai, e ʻōlelo i ka momona o nā holoholona. Ma kahi o ka manawa, e hoʻolapalapa i kāu mau meaʻai me nā aila mea kanu ʻaʻole hoʻomehana.
ʻO ka haʻalele ʻana i ka ʻai no ka ʻai ʻūhā he ʻiʻo wīwī (ʻaʻole ʻili), iʻa lean, iʻa kai. He mea pono e hoʻonui i ke kino me nā huaʻai, nā huaʻai, nā mea kanu, hāʻawi i ka makemake i nā ʻano starchy ʻole o kēia mau huahana. Hoʻokomo pū ʻia i loko o ka papa kuhikuhi nā huahana waiu momona haʻahaʻa, ka waiū, ka palaoa a me ka berena bran, nā cereals like ʻole, nā flakes me ke kō. Mai nā mea inu ʻawaʻawa, inā makemake ʻoe, hiki iā ʻoe ke hāʻawi i kahi aniani o kāu waina maloʻo punahele.
ʻAʻole pono e haʻalele i ka paʻakai a pau, akā makemake nui ʻia e hoʻoliʻiliʻi nui ia i ka papaʻai. Hiki ke koena o ka papa kuhikuhi i kāu makemake.
E hoʻāʻo e ʻai ma ka liʻiliʻi ʻekolu mau manawa i ka lā (ʻaʻole pāpā ʻia nā mea ʻai māmā), mai ʻai a hōʻole e ʻai ma hope o 19 mau hola. Inu nui i nā wai i kēlā me kēia lā - a i 8 mau aniani o ka wai kūmau.
ʻO ka hoʻohui ʻana i nā mea ʻala i ka papaʻai e kōkua ai ia i ka maikaʻi o ka ʻai o ka ʻūhā. Hoʻoemi ka meaʻai ʻono i ka makaʻu o ka pehu ʻana a hoʻoulu pū kekahi i ke kahe o ke koko. Kōkua kēia i nā mea ʻelua e kāpae i nā kilokilo kūpono ʻole i ka wā hiki wawe, a hoʻomaikaʻi i ka helehelena o ka ʻili a hoʻonui i ke kino i ka kino. Ma ka laulā, ʻaʻole kēia papaʻai kahi ʻōnaehana hōʻemi koʻikoʻi, akā he papaʻai o ka meaʻai kūpono e kōkua ai i ka hoʻololi i ke kino i ke ala kūpaʻa.
ʻOiaʻiʻo, no ka nani o nā wāwae (ma hope o nā mea āpau, ʻaʻole kā mākou hana e hana i ka wīwī), he mea nui e hoʻokomo i ka hoʻoikaika kino i nā hana o kēlā me kēia lā. ʻOiai ʻo ka hoʻomaʻamaʻa 2-3 i ka hebedoma e kōkua i ka hoʻokūpaʻa a lahilahi o kou wāwae. Makemake ʻia ia e komo ka haʻuki haʻuki i nā hana aerobic a me ka ikaika. ʻO ka aerobics ʻanuʻu, ka holo ʻana, ka holo māmā wale, ka ʻauʻau ʻana, ka badminton - e kōkua kēia mau mea a pau e hoʻopaʻa paʻa i nā lālā. ʻO nā hāmeʻa āu e hana ai, e hoʻolohe i ka hoʻomehana a me ke kau ʻana (ma mua a ma hope o ka hoʻoikaika kino). E kōkua kēia i ka pale ʻana i ke kanikau a hōʻemi i ka ʻeha e hana pinepine ʻia ma hope o ka hoʻoikaika kino.
Hoʻohou ʻia ka hoʻomau ʻana i ka papa o ka ʻūhā no 2 mau pule. Ma ke ʻano he kānāwai, kōkua kēia wā e hoʻomaopopo i kāu mau hana a hoʻololi nui i nā wāwae ʻelua a me ke kino holoʻokoʻa. Ma hope o nā mea āpau, ʻike ʻia ʻaʻole ʻike kēlā me kēia ʻano o kā mākou ʻano i ka lilo o ka paona. ʻO ka maʻamau, i kēia wā, me ka ʻole o nā kapu meaʻai kūikawā, ma ka liʻiliʻi he 6-8 keu paona e hoʻopau ʻia.
Ka Papa Kuhikuhi ʻAkahi Paha
ʻO ka papaʻai papaʻai no nā ʻūhā no 2 mau pule
Day 1
Kakahiaka: 1 ʻōmato hou; palaoa holoʻokoʻa; yogurt maoli a i ʻole kefir (hapalua kīʻaha); he ʻāpala liʻiliʻi, hou a hoʻomoʻa ʻia paha.
Lunch: ʻokiʻoki i kāpī keʻokeʻo, ʻōmato, kukama, mea kanu a kāpīpī i ka sāleta me ka aila ʻoliva a me ka wai lemonona hou i ʻānai ʻia; 200 g o ka moa moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; 1-2 mau berena palaoa papaʻai.
Mea ʻai ahiahi: ka palaoa kālua; kahi lawelawe o ka wai kahawai; 2 kele. l. he pi i keʻokeʻo
Kaʻaina awakea: stewed cauliflower; i kekahi mau ʻōmato hou liʻiliʻi; uahi momona paakiki momona (ʻāpana); ʻōpala i hoʻomoʻa ʻia me 1 tsp. yogurt maoli.
Day 2
ʻAina kakahiaka: ma kahi o 30 g o nā hua moa i hoʻolapalapa ʻia; kahi ʻāpana iʻa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia; ʻo ka toast palaoa holoʻokoʻa i hamo ʻia me ka Jam a Jam paha.
ʻO kaʻaina awakea: ka sāleta o nā mea kanu non-starchy me nā mea kanu, i kāwili ʻia me ka aila ʻoliva; he ʻāpana o ka palaoa bran; a i 50 g o ka waiū paakiki paakiki a i ʻole ka tī liʻiliʻi; he puʻu hua liʻiliʻi.
Mea ʻai ahiahi: ʻāpala a me ka toast palaoa a pau.
ʻO kaʻaina awakea: ma kahi o 150 g iʻa i hoʻomoʻa ʻia; 1 ʻuala i hoʻolapalapa ʻia i ka ʻaʻahu; he punetune o nā pīni i hoʻolapalapa ʻia a me ka pepa bele.
Day 3
Kakahi kakahiaka: 2 toast a me 1 hua moa moa i hoʻolapalapa ʻia.
ʻO kaʻaina awakea: kāpīpī i ka sālama kukama-kōmato me ka aila mea kanu a me ka wai lemona; kahi ʻāpana o ka palaoa papaʻai a me kekahi melon no ka mea hoʻonoe.
Mea ʻai ahiahi: ka hapalua kīʻaha o ka yogurt momona momona a i ʻole kefir a me kahi maiʻa liʻiliʻi.
ʻO kaʻaina awakea: kahi ʻāpana o ka cauliflower mahu a i ʻole stewed; ʻelua mau ʻōmato i hoʻomoʻa ʻia a me 1-2 tbsp. l. nā pi i hoʻolapalapa ʻia; i kēia lā hoʻi, inā makemake ʻoe, hiki iā ʻoe ke hoʻomoe iā ʻoe iho me kahi kīʻaha waina maloʻo.
Day 4
ʻAina kakahiaka: kālua ʻia me kahi ʻāpana o ka tī paakiki (hiki ke pani ʻia me kekahi mau punetēpu o ka tīhi a hiki i 5% momona); kōmato hou.
ʻO kaʻaina awakea: ma kahi o 50 g o kaʻiʻo momona a ham paha me nā lau salakeke; he Mele.
Mea ʻai ahiahi: tuna i kāna wai ponoʻī (80-90 g); kāluaʻai a me ka saladi mea ʻai ʻōmaʻomaʻo me ka aila ʻoliva.
ʻO kaʻaina awakea: kāwili i kaʻuala me ka waiū ʻole (2 tbsp. L.); 100 g hoʻopiha iʻa pipi; pola o ka sop a me nā lau saladi; ʻae ʻia kahi kīʻaha waina maloʻo hoʻi.
Day 5
Kakahiaka: 2 tbsp. l. hoʻopiha i nā flakes me kahi liʻiliʻi o ka waiū momona momona, paipai ʻia ia e hoʻohui i kahi ʻāpana iki iā lākou; maiʻa.
Lunch: 100 g o ka pala i hoʻolapalapa ʻia; ka salakea mea kanu me ka aila ʻoliva; no ka mea ʻono, ʻai i kahi momi liʻiliʻi.
Mea ʻaina ahiahi: toast me kahi ʻāpana o ka tī momona momona a me 2 mau ʻōmato i hoʻomoʻa ʻia.
ʻO kaʻaina awakea: kahi ʻāpana o ka iʻa iʻa i kōle ʻia; nā pīni i hoʻolapalapa ʻia i ka nui o 2 tbsp. l.; he puʻu hua liʻiliʻi.
Day 6
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka melon a me ka hapa o ke kīʻaha o ka yogurt homemade momona momona.
ʻO kaʻaina awakea: 100 g o ka pīpī wiwi, i kuke ʻia a hoʻomoʻa ʻia paha; palaoa holoʻokoʻa; pea a ʻalani paha.
Mea ʻai ahiahi: 2 berena meaʻai a me 2 mau ʻōmato (a i ʻole he salakeke o ke kōmato a me ka kukama).
ʻO kaʻaina awakea: pasta paʻakikī (3 punetēpu), i hoʻowali ʻia me ka momona momona momona momona; 50 g moa moa i hoʻolapalapa ʻia; maiʻa.
Day 7
ʻO ka ʻaina kakahiaka: salakeke, kahi e koi ʻia e hoʻokomo i ka ʻāpala, ka pea a me kekahi mau ʻāpana maiʻa, i hoʻowali ʻia me kekahi mau punetēpu o ka yogurt homemade a i ʻole nā huahana waiū momona momona momona momona.
ʻO kaʻaina awakea: a i 30 g o lean ham a i ʻole kaʻiʻo; kāpena kāpeti me nā greens; kālua ʻia me ka letus a me kahi kiwi liʻiliʻi.
Mea ʻai ahiahi: ma kahi o 50 g o ka durum palaoa spaghetti me nā ʻōmaʻomaʻo a me nā pi; a ʻo ka kōmato a me ka pepa bele.
ʻO kaʻaina awakea: ka laiki i hoʻolapalapa ʻia (ʻoi aku ka maikaʻi o ka brown) i ka nui o 3 tbsp. l.; 50 g umauma moa, hoʻomoʻa ʻia a palai ʻia i ka pā maloʻo; kōmato me ka letus; hiki iā ʻoe ke loaʻa i ke kīʻaha o ka waina maloʻo.
palapala aie… E hoʻomaka ana mai ka lā aʻe, hiki iā ʻoe ke hana hou i ka papa kuhikuhi o ka pule mua, a i ʻole hiki iā ʻoe ke hoʻohana i ka mea ma lalo. Hiki iā ʻoe ke kahakaha i kahi papaʻai ponoʻī e pili ana i kā mākou mau ʻōlelo aʻoaʻo, akā e nānā i ka ʻike calorie i ʻole e hāʻule ma lalo o 1100-1200 huahelu i kēlā me kēia lā. No kēia wahine kēia ʻōlelo paipai. ʻO nā kāne, ma ka ʻaoʻao ʻē aʻe, pono e hoʻopau ma kahi o 200 mau calorie i kēlā me kēia lā ma mua o ka moekolohe maikaʻi.
Day 8
ʻAina kakahiaka: omelet protein mai nā hua manu ʻelua; kāloti ʻia i kālani ʻia me ka aila ʻoliva; he ʻāpana palaoa.
ʻAina awakea: 2 mau ladles o ka sop iʻa momona momona; ʻo kaʻuala i hoʻolapalapa ʻia a ma kahi o 70 g o nā ʻai pipi i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha; saladi o nā mea kanu non-starchy a me nā greens.
Mea ʻai ahiahi: ʻāpala a peara paha.
ʻO kaʻaina awakea: 2 tbsp l. pala pala pala i hoʻolapalapa ʻia; 100 g o kaʻiʻo momona i hoʻolapalapa ʻia; ʻo kekahi zucchini i ʻōpala ʻia i ka kirimona kawa; he kīʻaha o kefir momona-momona.
Day 9
ʻAina kakahiaka: ʻelua mau punetēpō o ka porridge oatmeal ma ka wai; nā beets i hoʻolapalapa ʻia a me kahi ʻāpana o ka tī paʻakikī.
ʻO kaʻaina awakea: 2 mau ladles o ka sup cabbage momona momona; ʻoki ʻiʻo māhu; kukama a me ka salato kōmato i hoʻowali ʻia me ka aila ʻoliva; hiki iā ʻoe ke ʻai i ka palaoa a pau a inu i ka compote hua maloʻo maloʻo ʻole.
Mea ʻaina ahiahi: hapalua alani a i ʻole tangerine; 250 ml kefir manuahi momona.
ʻO kaʻaina awakea: curd momona momona a me nā strawberry (lawe ʻelua ma kahi o 100 g i kēlā me kēia), hiki ke kinaki ʻia ke kīʻaha me ka yogurt homemade me ka ʻole o nā mea hoʻohui; 2 berena rai liʻiliʻi.
Day 10
Kakahiaka: 2 tbsp. l. porridge laiki; kahi ʻāpana o ka tī keʻokeʻo a me 20-30 g berena palaoa.
ʻO kaʻaina awakea: kahi pola o ka sup cabbage ma sorrel; 100 g iʻa iʻa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; kukama a me ka salakeke kōmato; huaʻai a me ka berry compote.
Mea ʻai ahiahi: ʻāpala a peara paha; a i 200 ml o kefir momona haʻahaʻa.
ʻO kaʻaina ahiahi: he mau punetēpō o ka pasta paʻakikī, hiki ke kāpī ʻia me kahi tī paakiki iki; ʻo ka saladi ʻōmaʻomaʻo a me ka arugula i kāpīpī ʻia me ka aila ʻoliva.
Day 11
Breakfast: muesli me nā hua maloʻo me ke kō ʻole (50-60 g), hana ʻia me ka waiū momona momona a me kefir paha.
Lunch: 2 scoops o ka momona momona momona me ka momona; kahi saladi liʻiliʻi o ka heʻe i hoʻolapalapa ʻia me ka pepa bele a me nā mea kanu, i hoʻowali ʻia me ka wai lemon a me ka aila ʻoliva.
Mea ʻai ahiahi: nā hua hou a 250 g.
ʻO kaʻaina ahiahi: hoʻopiha moa moa (100 g); 2 kele. l. raiki; kahi ʻāpana o nā mea kanu i kohu ʻia, kahi i koi ʻia e hoʻopili i nā eggplants, nā pepa bele, nā kāloti, nā zucchini a me nā greens like ʻole.
Day 12
ʻO ka ʻaina kakahiaka: ʻelua mau punetēpō o ka porridge buckwheat a me ka nui o nā kāloti, kohi ʻia me ka hoʻohui o ka momona momona momona momona; ʻāpana o ka tī ikaika.
ʻAina awakea: iʻa paila (100 g); ʻO ka salakeke i hana ʻia mai nā huahana mea kanu non-starchy, hiki iā ʻoe ke hoʻohui i ʻelua mau ʻoliva iā ia; nā hua maloʻo compote.
Mea ʻai ahiahi: 2 kiwi.
ʻO kaʻaina awakea: ma kahi o 150 g o ka casserole tī momona momona me nā ʻāpala; he kīʻaha o kefir.
Day 13
ʻAi kakahiaka: kekahi mau punetēpō o ka porridge palaoa, hiki ke kuke ʻia i ka waiū momona momona, me ka hoʻohui o 150-200 g o nā hua.
ʻO kaʻaina awakea: kahi pola o ka pickle vegetarian a me kahi ʻāpana o ka pipi i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; berry compote (1 kīʻaha).
Mea ʻai ahiahi: peach a me ka hapalua kīʻaha o kefir momona momona.
ʻO kaʻaina ahiahi: Hoʻomoʻa i ka moa moa (ma kahi o 70 g) a hoʻolapalapa i ka pua kō.
Day 14
Kakahiaka: 2-3 tbsp. l. oatmeal, hana ʻia me ka waiū momona momona liʻiliʻi, me ka ʻāpā shabby.
ʻO kaʻaina awakea: kahi pola o ka moa moa me nā mea kanu; 2 mau cutlets veal mahu mahu; kukama a me ka salakeke kōmato.
Mea ʻai ahiahi: ka sāleta o ʻelua hua ʻole starchy a i ʻole 1 maiʻa.
ʻO kaʻaina awakea: he mau punetēpō o ka palaoa; 100 g iʻa iʻa i kāpī ʻia; kekahi salakeke mai kāpī keʻokeʻo hou a me nā greens like ʻole.
Contraindications i ka ʻai ʻūhā
ʻAʻole hiki i nā wahine hāpai, i ka manawa o ka hānai ʻana i ka pēpē, nā ʻōpio, i ka wā o ka maʻi, i ka wā o ka hoʻonui ʻia ʻana o nā maʻi maʻi, ma hope o ke kaha ʻana a me nā kūlana olakino e hoʻolako ai i kahi papaʻai kūikawā, e pili pono i ka papaʻai no ka nā pūhaka (me ka palena o ka calorie i kuhikuhi ʻia).
Nā pono o ka ʻai o ka ʻūhā
- Ma waena o nā pono kūpono o ka papaʻai no nā ʻūhā, ʻaʻole hiki i kekahi ke hōʻike ʻole i kāna papaʻai kaulike.
- Hiki iā ʻoe ke lilo i ka kaumaha me ka ʻole o ka ʻike ʻana i nā pākī o ka wī a me ka nele o nā mea momona.
- Hiki iā ʻoe ke ʻai i nā mea ʻono a me nā ʻano like ʻole, ke koho ʻana i nā huahana i kāu koho.
- Hoʻohana ka ʻenehana. Hoʻomaikaʻi ʻaʻole wale i ke kūlana o ka wahi pilikia ponoʻī, akā ʻo ke kino holoʻokoʻa.
- Eia kekahi, he nui nā mea e hoʻomaopopo i ka hoʻomaikaʻi maʻamau i ka maikaʻi a me ke kūlana o ke kino.
Nā mea maikaʻi ʻole o ka ʻai o ka ʻūhā
ʻO nā mea maikaʻi ʻole o ka papaʻai no nā ʻūhā, ʻaʻole like me nā ʻano hana ʻē aʻe o ka nalo ʻana o ke kaumaha, he kakaikahi.
- I waena o lākou, pono e ʻike wale i nā pilikia i ke koho ʻana i nā kīʻaha. Eia kekahi laʻana, i ka wā e kipa aku ai, kahi e ho'āʻo pinepine ai nā momona makemakeʻole e hūnā i nā huahana he nui.
- Hiki ke paʻakikī i ka poʻe me kahi niho ʻono e pili pono i kēia papaʻai, e like me ka ʻōlelo ʻana i nā mea ʻono e ʻōlelo ikaika ʻaʻole.
Pāʻai hou no ka hiʻupuʻu
Hiki ke hana hou i ke kiʻina i ʻelua a ʻekolu mau mahina ma hope o kona hoʻopau ʻana.