Contents
ʻO ke kaupaona ʻana a 5 kg a hiki i -7 cm i nā lā 7.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 640 Kcal.
Ua hāʻawi ke kūlohelohe i ka wahine maikaʻi me ka hiki ke hōʻiliʻili i kahi nui momona o ka momona ma ka pūhaka. Mai maʻalea ke ʻōlelo aku mākou aia kekahi hana hōʻemi kaumaha e kōkua ai e lilo kaupaona ma ka pūhaka. Hele aku ke kaumaha mai nā ʻāpana āpau o ke kino, me ka ʻokoʻa ʻole, a me ka helehelena hoʻi. Akā me ke kōkua o ke koho pono a me ka hoʻoikaika kino, hiki ke hoʻololi nui i ka pūhaka.
Nā koina ʻai no ka pūhaka
ʻO nā koi pono pilikino no ka ʻōpū palahalaha a me ka loaʻa ʻana o kahi pūhū ʻāʻī penei.
- ʻO ka pāpā ʻana i ka hele ʻana i ka ʻai o nā meaʻai i loaʻa i ke kō a me ka wikiwiki wikiwiki: nā meaʻai i hoʻomoʻa ʻia, nā meaʻai wikiwiki, nā huahana semi-finished, nā ʻiʻo puhi, nā marinades, nā meaʻai paʻakai loa. Mai nā mea inu, ʻaʻohe mea kaumaha i hoʻohana ʻia i ka carbonated a me nā mea ʻona.
- Ma ka liʻiliʻi 40% o ka papaʻai pono e wīwī protein. Me ka hoʻoikaika kino kūpono, e kōkua lākou iā ʻoe e lilo ka kaupaona ma ka lilo ʻana o ka momona, ʻaʻole ka ʻiʻo. Ma hope o nā mea āpau, makemake paha ʻoe e ʻike ʻaʻole kahi wīwī wale nō, akā, he kino lahilahi a toned hoʻi.
- E hoʻemi i ka nui o nā momona ma ka papa kuhikuhi ma kahi o 10%. ʻAʻole pono e hāʻawi ʻia ka makemake i ka waiūpaka a i ʻole nā kohu momona, akā no nā mea ulu i nā mea kanu. ʻO kahi laʻana, maikaʻi loa ka hoʻolako ʻana i nā pā me nā aila mea kanu like ʻole, e ʻai i nā nati, a me nā iʻa hoʻi.
- Hiki iā ʻoe ke hoʻoliʻiliʻi i kou pūhaka a hōʻemi i kou ʻōpū ma ka hoʻēmi ʻana i ka nui o ka paʻakai i kāu papaʻai. E alakaʻi kēia i ka kahe ʻana mai o ka wai kūpono ʻole, e hoʻonui ai i ke kino i ka nui o ka maka. E hoʻāʻo ʻaʻole e hoʻonui i ka meaʻai a hoʻohui i ka paʻakai ma mua o ka ʻai ʻana.
- Hoʻoemi i ka nui o ka ʻōpū a hāʻawi i ka lilo mua o ke kaupaona i nā pāhaina. Paipai ʻia e hoʻonohonoho i kāu papaʻai meaʻai i mea e loaʻa ai nā pāʻina he 5-6 i kēlā me kēia lā, e hana ʻia ma kahi o nā wā like like. He ʻōlelo aʻoaʻo e ʻai i ka ʻaina kakahiaka i ka hola mua ma hope o ke ala ʻana a hōʻole i ka ʻai 3-4 mau hola ma mua o ke pio ʻana o ke kukui. Maikaʻi loa inā i ka manawa o ka papaʻai hiki iā ʻoe ke hoʻololi i ka manawa ʻaina awakea i 19 mau hola, e ʻae ai i ke kino e hoʻomaha iki mai ka ʻai ʻana i ke ahiahi.
- Inā makemake ʻoe i ka hoʻēmi kino e neʻe i kahi wikiwiki, hoʻemi i ka lawe ʻana o ka calorie a ʻai i ka meaʻai me nā calorie a hiki i ka 1200 unit o ka lā. Lawa kēlā mea hōʻike i ke kaumaha e hele aku, a i ka manawa like ʻole ʻaʻole e hele ke kino i ka hana i kapa ʻia o ka mālama ʻana, no ka mea hiki i ka metabolism ke hoʻolohi. E hoʻāʻo e hoʻokau i kou ikehu nui i ka ʻaina kakahiaka.
- E hoʻohui i ka fiber olakino i kāu papaʻai. ʻAi i nā mea ʻai, nā huaʻai, nā palaʻai, nā berena palaoa holoʻokoʻa (i ka nui liʻiliʻi). Maikaʻi kēia mau meaʻai no ka hoʻomaʻemaʻe i nā ʻōpū. Inā "littered" ia, kiʻekiʻe loa nā manawa o ka loaʻa ʻana o kahi ʻōpū ʻōpuʻu ʻole i hoʻohihi ʻole. Haʻahaʻa iki nā mea ʻai fiber i nā calorie a kōkua iā ʻoe e māʻona no kahi manawa lōʻihi, hiki ke kōkua iā ʻoe e pale i ka hoʻowalewale e ʻai nui.
- Inu ma kahi o 1,5 liters o ka wai maʻemaʻe i ka lā. He ʻōlelo aʻoaʻo e hōʻole i ke kope. E inu ʻoe i ka tī kīnā ʻole ʻole ʻia inā makemake ʻia. I mea e hoʻoulu ai i ka hoʻoulu ʻana o nā hana metabolic, i ke kakahiaka i ka ʻōpū hakahaka, inu i kīʻaha wai i ka lumi a i ʻole mehana me ka wai liʻiliʻi o ka wai lemon.
No hoʻokahi pule o ka make ʻana no ka pūhaka, hiki iā ʻoe ke lilo ma kahi o 3 kg ka nui o ke kaupaona. Hoʻohiki ka hana kino e hana i kahi hana kūpono. Hana i kahi hoʻolālā piha ma ka liʻiliʻi i ʻelua mau manawa o ka pule, e kia ana i nā wahi pilikia. ʻO nā piʻo, nā wili o ke kino, nā ʻūpā, a me nā paikikala i manaʻo ʻia he maikaʻi loa nā hana ma ka pūhaka. ʻO ke wili ʻana o kahi apo kūikawā - hula-hoop - kōkua pū kekahi i kēia hihia. Inā hiki iā ʻoe ke hana i ka simulator, maikaʻi wale ia!
Eia kekahi, e kōkua ke kaʻina hoʻonani e hoʻonui i ka pūhaka a nani hoʻi. E hoʻolako i ka ʻili me ka hydration kūpono ma kēia wahi. Ma hope o ka ʻauʻau ʻana, pono ʻoe e hoʻopili i kahi kalima anti-cellulite (a i ʻole ma ka liʻiliʻi mau). ʻO nā wahī me ka hoʻohana ʻana o ke kofe maikaʻi pū kekahi. Hana i kēia kaʻina hana maʻamau (kahi hiki loa ma ka home), a ʻike koke ʻoe e ʻike i nā loli maikaʻi ma ka pūhaka.
Ke kono aku nei mākou iā ʻoe e hoʻomaʻamaʻa iā ʻoe iho me kahi ʻenehana ʻē aʻe - ka papa Pelekane. “Pūhaka lahilahi”, ka mea e hoʻohiki nei e hana i ka wā hiki loa. Ma loko o ka wā o kāna mālama ʻana, no ka ʻoi loa o ke koʻikoʻi, 4-5 a ʻoi paha nā paona keu i hiki ke hele aku. Paipai ʻia ka papaʻai no 7 mau lā keu. Hōʻike kāna mau lula i ka alternation o ka momona, ka protein a me nā lā pōloli.
I nā lā ʻelua mua, hiki iā ʻoe ke inu i kefir momona momona a i ʻole ka waiū a me ka wai kōmato. I ke kolu a me ka hā o nā lā, pono ʻoe e ʻai i kaʻiʻo momona a me nā iʻa, a me kekahi berena. ʻO ka lā ʻelima a ʻeono hoʻi o ka "pūhaka lahilahi" e pili ana i ka hoʻohana ʻana i nā hua like ʻole a me nā mea kanu. ʻO ka lā hope loa, e like me nā lula o ka papaʻai, he hōʻole loa i nā meaʻai. Pono ʻoe e inu i ka wai maʻamau. No ka ʻike hou aku e pili ana i nā meaʻai i manaʻo ʻia no ka papa kuhikuhi, e ʻike i ka papa kuhikuhi papaʻai.
I kekahi manawa he pūhaka ākea ko ka poʻe a me kahi ʻōpū nui, ʻoiai ka lahilahi o ka nui, a i ʻole ke kaupaona e waiho i kēia ʻāpana o ke kino, ʻoiai me ka hoʻoikaika ʻana i ka papaʻai. ʻO nā kumu o kēia hiʻohiʻona maikaʻi ʻole (a ʻo ka mea nui loa, weliweli i ke olakino) ʻano penei:
- kahi hoʻonui o nā triglycerides i ke koko (i nā ʻōlelo maʻalahi - ka momona o ke koko);
- hoʻohaʻahaʻa pae o ka "olakino" kolesterol;
- ke koko kiʻekiʻe;
- ke kō kiʻekiʻe o ke kō (ʻo kēia kahi e hiki ai i ka mellitus diabetes hiki ke hoʻomaopopo iā ia iho);
- ke kū ʻana o nā maʻi like ʻole o ka ʻōnaehana cardiovascular;
- nā maʻi o ka ʻōnaehana endocrine;
- kwashiorkor (kahi maʻi e kū ma muli o ka nele o ka protein i ke kino).
No laila, inā ʻaʻole e haʻalele ka nui o ke kaona mai ka pūhaka me nā hana maʻamau, e nīnau pono i ke kauka i mea e ʻike koke ai i ke kumu maoli o ka pilikia a hana i nā mea āpau e hoʻonā iā ia.
Eia kekahi, ʻo ka hoʻāʻo ʻana e lilo i ka kaupaona hiki ke lilo i mea ʻole i nā ʻano like.
- Ka nāwaliwali o nā mākala o ka ʻōpū kūʻē i ke kāʻei kua o nā mākala e hoʻomohala pono ʻia i nā wahi ʻē aʻe;
- nā hana like ʻole i ke kūlana;
- ʻelemakule makahiki;
- noho mau i nā kūlana koʻikoʻi (ke hana lākou i ka nui o ka cornisol, hiki ke hoʻonui i ka pūhaka a me ka ʻōpū o ka ʻōpū);
- nā maʻi o ka naʻau (kaohi, hoʻonui i ka hoʻonui ʻana o ke kinoea).
ʻO ka papaʻai papaʻai no ka pūhaka no hoʻokahi pule
Day 1
ʻAi kakahiaka: croissant (ʻoi aku ka maikaʻi me ka palaoa palaoa); kī me ka waiū.
ʻO kaʻaina awakea: kahi ʻāpana o ka laiki ʻeleʻele me ka ʻāpā shabby (hiki ke hoʻohana i ka hua i hoʻomoʻa ʻia a hou ʻia); kī ʻōmaʻomaʻo.
ʻO kaʻaina awakea: kahi ʻāpana o ka iʻa wiwi; he ʻōmato; he lau lettuce.
Day 2
ʻO ka ʻaina kakahiaka: he mau berena palaoa āpau a me ka wai ʻalani ʻomi hou ʻia.
ʻO kaʻaina awakea: kahi ʻāpana o ka moa moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia a me kahi pola o ka sop vegetarian.
ʻO kaʻaina awakea: ka mea kanu mea kanu.
Day 3
ʻAina kakahiaka: he kīʻaha o ka yogurt hakahaka; ʻāpala a peʻaleʻa paha.
ʻO kaʻaina awakea: kahi ʻāpana o ka palaʻai i hoʻolapalapa ʻia; 2-3 uala i hoʻomoʻa ʻia liʻiliʻi.
ʻO kaʻaina awakea: ka salake apple-ʻalani a me ka tī ʻōmaʻomaʻo.
Day 4
ʻAi kakahiaka: ʻo ka oatmeal i kuke ʻia i ka wai; a hiki i 50 g o ka tī paʻakai paʻakikī me ka liʻiliʻi o ka momona.
ʻO kaʻaina awakea: he mau kukama a me kahi kīʻaha o ka wai kōmato.
ʻO kaʻaina awakea: kāloti kuʻi ʻia, i hoʻowali ʻia me kekahi mau kulu o ka aila mea kanu.
Day 5
ʻAina kakahiaka: 2-3 mau hua moa moa i hoʻolapalapa ʻia a palu paha; tī.
ʻO kaʻaina awakea: kahi ʻāpana o ka broccoli i hoʻolapalapa ʻia.
ʻO kaʻaina awakea: ka moa moa i hoʻomoʻa ʻia a ma kahi o 200 ml o ka wai ʻalani.
Day 6
ʻAina kakahiaka: he mau huaʻai ʻelua; kī ʻōmaʻomaʻo.
ʻO kaʻaina awakea: ka salake kukama-kōmato me nā mea kanu like ʻole, kāpīpī ʻia me ka aila mea kanu a me ka wai lemon.
ʻO kaʻaina awakea: 2 mau ʻoma a i hoʻomoʻa ʻia a me kahi aniani o ka wai me ka wai lemon a me ka meli maoli (1 tsp).
Day 7
E hana hou i ka papaʻai o kekahi o nā lā papaʻai mua āu i makemake nui ai.
palapala aie… ʻO ka yogurt hakahaka, ka tī liʻiliʻi momona momona a me kefir, nā huaʻai, nā lau a me nā nati i kūpono no nā meaʻai māmā no ka ʻaina awakea a me ke kī ahiahi.
ʻO ka papaʻai o kaʻai "lahilahi lahilahi"
1-2 mau lā - "pōloli"
Kakahiaka: kahi kīʻaha o ka wai kōmato.
Mea ʻai māmā: he kīʻaha waiū.
ʻO kaʻaina awakea: kahi kīʻaha o kefir.
Mea ʻai ahiahi: he kīʻaha waiū.
ʻO kaʻaina awakea: kahi kīʻaha o kefir.
Ma mua o ka hiamoe ʻana: hiki nō iā ʻoe ke inu i ke kīʻaha o kefir.
3-4 mau lā - protein
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka rai a ʻeleʻele berena paha, i hamo ʻia me kahi wīwī lahilahi a i ʻole he teaspoon meli i kahi kīʻaha kope a i ʻole tī i hiki iā ʻoe ke hoʻohui i kahi waiū momona momona.
ʻO kaʻaina awakea: kahi pola o kaʻiʻo momona momona a iʻa paha iʻa; he ʻāpana berena; ʻelua mau punetēpō o ka pi ʻōmaʻomaʻo; ma kahi o 100 g iʻa a i ʻole nā hoʻopiha iʻa, i hoʻolapalapa ʻia a hoʻomoʻa ʻia paha.
Mea ʻai ahiahi: 1-2 tsp. meli; he kīʻaha o ka waiū momona momona a i ʻole i ke kīʻaha kī.
ʻO kaʻaina awakea: kahi ʻāpana iʻa i hoʻolapalapa ʻia a i ʻole ʻiʻo paha; kahi ʻāpana o ka berena ʻeleʻele me kahi papa lahilahi o ka tī momona momona; ma kahi o 200 ml o kefir momona momona.
5-6 lā - hāpaleʻaleʻa
ʻAina kakahiaka: 2 ʻalani a i ʻole nā ʻoma (hiki iā ʻoe ke hana i kahi salakeke me ka hoʻohana ʻana i kekahi o nā hua i hōʻike ʻia).
ʻO kaʻaina awakea: kahi lawelawe ʻana i ka sop meaʻai me ka palai ʻole ʻana; ka pepa bele i hoʻopiha ʻia me nā kāloti; ʻelua mau punetēpu o ka vinaigrette me kaʻuala.
Mea ʻai ahiahi: kekahi huaʻai starchy ʻole.
ʻO kaʻaina awakea: ka salake kukama-kōmato me nā mea kanu a me kahi kīʻaha ti.
7 la - hoʻokuʻu i ka wai.
ʻO nā papaʻai papaʻai no ka pūhaka
- ʻO nā papaʻai papaʻai no ka pūhaka e komo pū me nā wā o ka hāpai ʻana a me ka hānai ʻana i ka waiū, nā kaʻina infectious huʻihuʻi i loko o ke kino a me ka malaise ākea.
- Eia nō naʻe, ʻaʻole pono ke ukali i kēia hana i ka wā o ka exacerbation o nā maʻi maʻi.
Nā Pōmaikaʻi o ka Waist Diet
- ʻO nā mea maikaʻi o ka papaʻai o kēia ʻano me ka ʻoiaʻiʻo inā e mālama ʻia nā lula i luna, hiki iā ʻoe ke hōʻemi nui i ka pūhaka a hōʻano hou i ke kiʻi ma ke ʻano holoʻokoʻa.
- Hiki iā ʻoe ke hoʻomaʻemaʻe i ke kino o nā toxins a me nā mea ʻino ʻē aʻe.
- Eia kekahi, ʻo nā mea maikaʻi o ke kiʻina e hoʻopili i ke kaulike pili o ka papaʻai. Me kahi papa kuhikuhi i hoʻolālā maikaʻi ʻia, hiki iā ʻoe ke lilo i ke kaupaona me ka hoʻonele ʻole ʻana i ke kino o nā mea nui a me ka loaʻa ʻole o ka manaʻo leʻaleʻa o ka pōloli e pili pū ana me nā ʻano hana ʻē aʻe.
- ʻO nā meaʻai i hāʻawi ʻia i ka papaʻai he kumu kūʻai ia, ʻo ka hoʻomākaukau ʻana o nā pāʻina ʻaʻole koi ka manawa nui, a he hopena maikaʻi ka papaʻai i ka mokuʻāina o ke kino.
Nā mea maikaʻi ʻole o ka papaʻai o ka pūhaka
- ʻAʻohe drawbacks koʻikoʻi a ka papaʻai no ka pūhaka. ʻAʻole wale ia e hiki ke hāʻawi ʻia i nā mea aloha wale i nā mea momona a i ʻole nā meaʻai calorie kiʻekiʻe loa, no ka mea, aia nō nā kaohi meaʻai.
- Inā mākou e kamaʻilio e pili ana i ke ʻano "lahilahi lahilahi", hiki i ka nāwaliwali a me nā malaise i nā lā pōloli. No laila he mea kūpono ke hoʻokokoke iā ia me ka akahele loa.
Pāʻai hou no ka pūhaka
Me ke olakino maikaʻi a me ka makemake e hōʻano hou i ke kino, hiki ke hana hou i ka papaʻai o ka pūhaka i hoʻokahi mahina a me ka hapa.