Meaʻai no ka pohō kaumaha (me kahi laʻana o ka menu 1600 kcal)

He mea nui ka papaʻai no ka lilo ʻana o ka paona. Kōkua ia iā ʻoe e lilo i ka hoʻopaʻi a me ke koho ʻana i kāu mau koho meaʻai. ʻO ke kūlana nui no kēia ʻano e ʻoluʻolu iā ʻoe. No ke aha i kou manaʻo e hemo lākou mai nā papa ʻai paʻa? No ka mea he kūpono ʻole ia. ʻO kahi deficit calorie kūpono a me kahi papaʻai hōʻoluʻolu o kāu mau meaʻai olakino punahele ʻo ia nā ʻōnaehana hōʻemi kaumaha ʻoi loa.

Ehia mau manawa e ʻai ai?

ʻO ka mahele ʻana o ka meaʻai a puni ka lā e ʻoluʻolu iā ʻoe, akā e mālama ʻia kahi deficit calorie. ʻO ka lōʻihi manawa kūpono ma waena o nā meaʻai he 3-4 mau hola.

Inā loaʻa iā ʻoe ka nui o ke kaupaona a ʻo ka deficit calorie o kaʻai i ʻoi aku ma mua o 1500 kcal, a laila ʻo ke koho maikaʻi loa he 5-6 mau hapa i ka lā. Inā he liʻiliʻi nui ʻoe a loaʻa i ka hapa nui o ka calorie ma lalo o 1500 calories, a laila e noʻonoʻo i ka ʻai ʻana he 3-4 i ka lā.

ʻO ka poʻe kaona kaupaona i hoʻonui pinepine i ka huna o ka insulin a me ka paʻakikī i ka kaohi ʻana i ka makemake, no laila e pōmaikaʻi lākou i ka meaʻai. E ʻae iā ʻoe e hoʻokaʻawale i kāu lawe ʻana i ka calorie i kēlā me kēia lā i kahi nui o nā pāʻina, me ka mālama ʻana i ka māʻona, nā kō a me ka hōʻalo ʻana i ka ʻai nui. Akā ʻaʻole maʻalahi ka haki ʻana i ka 1300-1400 calories i loko o 5-6 mau pāʻina a me ka paina ʻana i nā ʻāpana liʻiliʻi.

He aha ke ʻaina kakahiaka?

Hoʻonohonoho ke kakahiaka i ke kani o ka lā. Ma hope o ka lōʻihi o ka pō pōloli, pono ke kino i nā meaola. ʻO ke kūpono pololei o ka ʻaina kakahiaka e kōkua i ka mālama ʻana i ka makemake ma loko o ka lā. I ka pō, hoʻemi ke kino i ka huna o ka insulin, akā i kēia manawa e noʻonoʻo i ka mea e hiki ke hana inā ʻoe e ʻai i kahi ʻāpana nui o nā huʻohuhu i ke kakahiaka - kahi ukana glycemic kiʻekiʻe, piʻi wikiwiki i ke kō kō, kahi piʻi o ka insulin. Hoʻomoʻa ʻia nā haʻihaʻi lohi, ʻo ka liʻiliʻi o ke kō kō. ʻO ka protein, nā momona a me nā pulupulu e kōkua i ka hoʻolohi i ka lawe ʻana o nā huaʻale.

No laila, pono i loko o ka ʻaina kakahiaka ka protein - ma ka liʻiliʻi 20 g. ʻO kēia kekahi ma muli o ka hopena o ka lawe ʻana o nā meaʻai protein i nehinei. Ke loaʻa ʻole i ke kino nā "mea kūkulu" no ka manawa lōʻihi, hoʻomaka ia e hoʻohana i nā mālama kūloko - e luku i kona mau mākala ponoʻī.

Hiki i kahi ʻaina kakahiaka piha ke protein-carbohydrate a i ʻole protein-momona. Kūpono kahi ʻaina kakahiaka protein-carbohydrate no ka poʻe e hana nui ana i ka hapa mua o ka lā. Hana ma ka hana lawe lima a hoʻoikaika kino paha. Kūpono kahi ʻaina kakahiaka momona-protein no ka poʻe i maʻa ʻole i ka ʻai ʻana i ke kakahiaka, e hāhai i ka papaʻai low-carb, a i ʻole he mea noho ma ke kakahiaka.

Nā laʻana o ka ʻaina kakahiaka maikaʻi

ʻO ka ʻaina kakahiaka protein-carbohydrate:

• ʻO ka oatmeal i ka wai me nā huawaina, kahi omelet i hana ʻia mai hoʻokahi hua manu a me ʻelua mau protein;
• Buckwheat porridge ma ka wai me ka umauma moa a me nā mea kanu.

ʻO ka ʻaina kakahiaka protein-momona:

• ʻO nā hua palai mai nā hua ʻelua a me ka salakeke meaʻai me ka pata;
• ʻO ka paʻakai me nā hua a me nā nati.

E lawe i nā wikamina a me kahi iʻa aila iʻa 10 mau minuke ma hope o ka ʻaina kakahiaka.

He aha kāu e ʻai ai no ka meaʻai māmā?

ʻO ke kumu o ka meaʻai māmā e mālama i kahi pae kō kōkō kaulike, pale i ka ʻai nui a me ka hōʻoluʻolu ʻole. Pono e komo i loko o nā protein a me nā momona momona.

Nā laʻana o ka meaʻai māmā maikaʻi:

• ʻO ka palaoa crispbread piha me ka cheese curd;
• ʻO ka salakeke mea kanu me ka umauma moa a me ka tī momona momona;
• ʻO ka tī liʻiliʻi me nā hua a hua paha;
• Nā lāʻau lau a me ka mea kuke yogurt Greek.

He aha ke ʻano o ka ʻaina awakea?

ʻO ka ʻaina awakea ka ʻai nui loa o ka lā. Ma ka ʻaina awakea, ua hana mua ʻoe i ka ʻai, no laila ʻo ka hana nui ʻaʻole e ʻai nui a hōʻoia i ka satiety lōʻihi. E koho i nā ʻakika paʻakikī, nā protein a me nā mea kanu no ia mea. Inā ʻoe e ʻai i nā papa mua, a laila e noʻonoʻo i ka nui o nā carbohydrates i loko o lākou. No ka laʻana, ʻoi aku ka nui o nā kalapona mashed pea soup ma mua o ka soup mea kanu māmā me ka ʻuala ʻole. ʻAʻole pono ʻoe e hoʻohui i kahi meaʻai kaʻapona ʻē aʻe. E hoʻoholo i ka 20-30 grams o ka protein, 10-15 grams o ka momona, a me 30-40 grams o ka carbohydrate. E hoʻomanaʻo, pono ʻoe e kūpono i loko o ke ʻano o kāu CBJU kaulike.

Nā laʻana o kahi Lunch Lunch

Me ka papa mua:

• ʻO ka sup Pea puree, ka pahu pahu moa moa ʻili ʻole, ka sāleta mea kanu hou me ka waiūpaka;
• ʻO Borscht me kaʻuala, bran a i ʻole ka toast palaoa piha, ka mea kanu mea kanu me ka ʻiʻo momona.

Me ka papa mua ʻole:

• ʻO ka laiki ʻulaʻula me ka moa a me nā mea kanu;
• Porridge Buckwheat me ka iʻa i hoʻomoʻa ʻia a me ka saladi mea ʻai;
• Pasta palaoa Durum me kaʻiʻo momona a me nā mea kanu hou.

ʻO ka meaʻai ma mua a ma hope o ka hoʻomaʻamaʻa ʻana

Hoʻomaʻamaʻa ka hapa nui o ka poʻe ma hope o ka hana, akā ʻaʻohe manawa a kēlā me kēia e ʻai ai ma mua o ka hoʻoikaika kino a hana i ka kuhi hewa nui o ka hele ʻana i ka hale hoʻoikaika kino pōloli. ʻO ka luhi i hōʻiliʻili ʻia i ke ao a me nā pae kō kō liʻiliʻi ma muli o kahi wā lōʻihi me ka ʻole o ka meaʻai e pale iā ʻoe mai ka hana ʻana i kahi hoʻoikaika ikaika. Inā ʻoe e hana ana i ka hoʻomaʻamaʻa ikaika i ka hale hoʻoikaika kino a i ʻole me ka barbel a me nā dumbbells ma ka home, a laila pono ʻoe e ʻai i nā hola he 1,5 a i ʻole me kahi meaʻai māmā 30 mau minuke ma mua o ka hoʻomaka. Inā ʻoe e hana ana i ka cardio a i ʻole ke wikiō ma ka home, ʻaʻole pono ʻoe e lawe i kahi meaʻai māmā mua.

Nā laʻana o ka pāʻina hoʻomaʻamaʻa mua

Inā hiki ke ʻai maʻamau i nā hola 1,5:

• ʻO kaʻuala i hoʻomoʻaʻia a me ka iʻa iʻa i hoʻomoʻaʻia me nā mea kanu;
• ʻO ka palaoa a piha paha i ka palaoa palaoa me ka hoʻopiha moa a me nā mea kanu.

Inā hiki iā ʻoe ke loaʻa kahi meaʻai māmā i nā minuke 30-40:

• Nā hua ʻono a ʻawaʻawa (apple, ʻalani, pineapple, pea, a i ʻole nā ​​hua) a me Greek yogurt
• ʻO ka hua ʻono a me kawa a me ka lawelawe ʻana i ka protein.

Inā pōloli ʻoe ma mua o ka cardio, hiki iā ʻoe ke lālau i nā polokina hoʻoheheʻe wikiwiki i 30 mau minuke.

• ʻO kahi lawelawe o ka protein whey;
• Keʻokeʻo hua manu.

Ma hope o ka hoʻomaʻamaʻa ʻana, pono ʻoe e ʻai i loko o hoʻokahi hola. Inā ʻoe e hoʻi i ka home i kēia manawa, a laila lawa nō ka ʻaina awakea wale nō, akā inā ma hope o ka hoʻomaʻamaʻa he mau manawa kau kāu a ʻaʻole e lawe koke ʻia ka pāʻina aʻe, a laila pono ʻoe e inu i kahi ʻāpana o ka protein. E māʻona ʻoe i ka wī o ke kino a hana i nā kūlana maikaʻi no ka hoʻōla hou ʻana i nā mākala.

He aha ke ʻano o ka ʻaina awakea?

Mālamalama ke ʻaina awakea maikaʻi, ʻoiai hana ʻole ka hapanui o nā kānaka i nā ahiahi a hoʻolilo ia ma ka home. ʻO kahi ʻokoʻa paha ka poʻe i koi ʻia e ala i ka pō e kahi ʻaina ahiahi māmā a kāhili i nā mea āpau o ka pahu hau. Paipai nā Nutristists i kēlā poʻe e hana i kahi ʻaina kakahiaka māmā, akā i kahi ʻaina awakea nui i loko o ke ana o ka ʻike kalori i kēlā me kēia lā. ʻO ka hoʻohui ʻana o kahi ʻaina ahiahi maʻamau ka protein a me nā huehue mai nā mea kanu.

Nā laʻana o kahi ʻaina ahiahi i kūleʻa

• ʻO ka iʻa i hoʻomoʻa momona momona ʻia a me nā lau ʻai blanched;
• ʻO ke akepaʻa kuʻi a me nā mea kanu i hoʻomoʻa ʻia me ka pata;
• ʻO ka salakeke omelet a me nā mea kanu.

He aha kāu e ʻai ai ma mua o ka hiamoe?

Pono ka ʻai hope loa ma mua o ʻelua hola ma mua o ka moe. E koho i nā meaʻai māmā me ka protein. No ka ʻai ʻai hope loa, ʻoi aku ka maikaʻi o nā huahana waiū fermented, i ka pō pōloli e mālama i kou mau ʻiʻo a me ka microflora ʻōpū.

Nā laʻana o nā nahu Late i kūleʻa

• He kīʻaha o kefir 1%;
• Kahi kīʻaha o ka yogurt maoli ʻole 1-2%;
• ʻO kahi ʻāpana o ka tī momona momona.

Hiki iā ʻoe ke hoʻohui i ka mea ʻono e pili ana i ka stevia, vanilla, koko, bran a i ʻole fiber i kefir, cottage cheese a yogurt, akā ʻoi aku ka maikaʻi o ka pale ʻana i nā huaʻai, ka meli a me ke kō.

ʻO kahi laʻana o ka 1500-1600 Kalepona Meaʻai

E nānā mākou i ke ʻano o ka ʻai o ka calorie 1500. Hiki iā ʻoe ke hoʻoponopono iā ia e like me kāu calorie a me BJU pono.

• Kakahiaka: 50 g oatmeal, 15 g hua puaʻa, he omelet i hana ʻia mai ka hua manu 1 a me nā protein 2, 50 g waiū skim.
• Mea ʻai māmā: ʻāpala, 100 g paʻi tī ma 5%.
• ʻO kaʻaina awakea: 150 g o ka palaoa buckwheat, hoʻokahi pahu pahu moa me ka ʻili ʻole, 120 g o ka salakeke mea kanu hou me ka aila.
• Hana mua: 40g berena palaoa a pau, 85g moa umauma, nā mea kanu non-starchy a me nā greens.
• ʻO kaʻaina awakea: 120 g o ka iʻa wī ʻole, 150 g kāpī kāpī me ka waiūpaka.
• Mea ʻai māmā hope: he kīʻaha o kefir 1%.

Huina: 1568 calories, 131 g protein, 56 g momona, 142 g carbs.

Hoʻomaopopo i kahi lawelawe liʻiliʻi o ka protein i kēlā me kēia pāʻina. He hopena wela nui ko ka protein - i ka wā o ka digestion, hoʻolilo ʻoe i 20% o kāna mau calorie. Hoʻohiohi ia i ka lawe ʻia ʻana o nā huʻohuhu, pale i nā kui i ke kō kō, a kōkua i ke kaohi i nā manaʻo piha.

Hiki iā ʻoe ke hoʻoponopono i nā laʻana o ka papaʻai a me ka papa kuhikuhi hope e kū pono i kāu mau pono i kāu Pūnaewele Pilikino. ʻO nā mea āu e pono ai ke koho i kāu mau meaʻai olakino punahele a me ka nui lawelawe kūpono.

No ka poʻe i heluhelu i ka ʻatikala a hiki i ka hopena - kahi bonus - nā laʻana o nā meaʻai no KBZhU.