Contents
- Nā koina papaʻai o nā hiʻohiʻona hiʻohiʻona
- Papa Kuhikuhi Diet Models
- ʻO ka papaʻai o nā lā ʻekolu o nā ʻano hoʻohālikelike No. 1
- ʻO ka papaʻai o nā lā ʻekolu o nā ʻano hoʻohālikelike No. 2
- ʻO ka papaʻai o nā lā ʻekolu o nā ʻano hoʻohālikelike No. 3
- ʻO ka papaʻai o ka papa hoʻohālikelike hoʻohālikelike 14 mau lā
- Hoʻohālikelike i ka papaʻai o nā hiʻohiʻona hiʻohiʻona
- Nā pōmaikaʻi o kahi papaʻai hoʻohālikelike
- Nā mea maikaʻi ʻole o ka papa hana hoʻohālikelike
- Hoʻomaʻa hou i nā hiʻohiʻona hiʻohiʻona
ʻO ka lilo ʻana o ke kaupaona a 4 kg i 3 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 450 Kcal.
I kekahi manawa pono nā hōkū o ka catwalk e lilo koke i kēlā mau paona keu ma mua o kahi hōʻike nui a i ʻole hanana ʻē aʻe e pili ana i ke ola hoʻohālike. Akā ma hope o nā mea āpau, ʻaʻole wale nā hiʻohiʻona hiʻohiʻona, akā moe pū kekahi nā wahine maʻamau i ka nani a me ke kūlike.
Inā pono ʻoe e kāpae i nā kilokilo pono ʻole he 3-4, a he liʻiliʻi kou manawa no kēia, hiki iā ʻoe ke hoʻāʻo iā ʻoe iho i kahi papa ʻaina ʻekolu lā o nā hiʻohiʻona hiʻohiʻona. I kēia lā e hoʻolauna aku mākou iā ʻoe i kāna mau koho punahele ʻelua, mau lā 3 a me 2 mau pule.
Nā koina papaʻai o nā hiʻohiʻona hiʻohiʻona
ʻO ka papa ʻaina ʻekolu mau lā o nā hiʻohiʻona hiʻohiʻona e komo pū me nā hua moa, ka tī, nā ʻoma, nā hua, nā mea kanu, kāloti, maiʻa, kefir. Hōʻike ʻia nā kikoʻī hou aʻe i ka papa kuhikuhi o kahi mana kikoʻī o ka papaʻai mini-model. Pono ʻoe e ʻai i ʻekolu manawa i ka lā. Ma mua o ka hiamoe ʻana (i ke ʻano ʻelua a me ke kolu o ka papa hana hoʻohālikelike he ʻekolu mau lā), ʻae ʻia ʻoe e hoʻopono iā ʻoe iho me kahi kīʻaha o kefir momona momona. I kekahi ʻano hana hoʻohālike, pono ʻoe e hoʻohana i kahi wai kūpono o ka wai maʻemaʻe. ʻAe ʻia nā ʻano kī ʻokoʻa, akā pāpā ʻia ka hoʻohui ʻana o ke kō. ʻAʻohe o ke kofe a me nā mea inu ʻē aʻe. Paipai ʻia e hana i ka pāʻina hope ma hope o 16-17 mau hola (ʻaʻole pili i kefir). Hiki iā ʻoe ke ʻai ma mua, akā e hoʻomākaukau no ka manaʻo o ka pōloli i ke ahiahi. Pono e hoʻomaopopo ʻia ʻo nā menus o ka lua a me ke kolu o nā ʻano ʻoi aku ka ʻoluʻolu, a ʻo ka hāhai ʻana i ia mau ʻōlelo maʻalahi ka maʻalahi o ka hoʻolilo. Akā ma kēia mau koho papaʻai a me ka hōʻemi ʻana o ke kaumaha e hōʻemi ʻia e 1-1,5 kg ma mua o ka ʻoi loa o ka paʻakikī.
E pili ana i ke koho moʻo papa hoʻohālike, hiki ke hoʻomau ʻia a 14 mau lā, ʻoi aku ke kūpaʻa. Ma luna ona, ma ke ʻano he kūlana, ʻaʻole paʻakikī ka lilo o ke kaupaona. ʻEhā mau meaʻai i ka lā, e pili ana i nā hua moa, ka palaoa bran, kaʻiʻo pīkī, ka tī liʻiliʻi, ka iʻa a me nā iʻa kai, nā huaʻai a me nā mea kanu. He ʻōlelo aʻoaʻo ʻaʻole e ʻai i ka ʻaina awakea ma hope o 18-19 mau hola. ʻO ka hōʻemi kaumaha no ka pule mua he 3-5 kg. I ka pule ʻelua, holo aku nā kilo, akā ʻaʻole wikiwiki. Wahi a nā loiloi o ka poʻe i ʻike i kēia papaʻai o nā hiʻohiʻona hiʻohiʻona, hiki iā ʻoe ke hoʻokele i 7-8 kg, e paʻa nei i ka wā holoʻokoʻa.
ʻO kēlā me kēia mana o ka papaʻai e hoʻohana ʻia e nā hōkū podium e lilo ana kou kaumaha, i mea e mālama ai i nā hopena i loaʻa, pono e maʻalahi ka puka mai ka papaʻai. I ke ola ma hope o ka papaʻai (ma ka liʻiliʻi o ka pule mua), pono ia e ʻai i nā mea momona momona a haʻahaʻa, ʻo ia hoʻi nā mea kanu, nā huaʻai, nā hua, nā ʻai momona, nā iʻa, nā iʻa iʻa, nā tī liʻiliʻi, kefir, nā palaoa ( buckwheat, laiki, ʻoliva). Inā makemake ʻoe i nā meaʻai momona a starchy paha, e ʻae iā ʻoe iho i kahi punahele punahele i kēlā me kēia manawa, akā i ke kakahiaka a, ʻoiaʻiʻo, i ke kaulike. ʻAʻole pono e hana i ka ʻaina kakahiaka, no ka laʻana, mai nā mea momona wale nō. E ʻoi aku ka pololei, ka ʻoluʻolu a me ka pono e hoʻopau ai i kahi ʻāpana o ka oatmeal a i ʻole nā cereala ʻē aʻe a ʻai i ka 30-40 mau koleka o ke kokoleka (ʻoi aku ka pouli). E hoʻāʻo e ʻai ʻole i ka hele, ʻai nui a hana hoaaloha me nā haʻuki.
Papa Kuhikuhi Diet Models
ʻO ka papaʻai o nā lā ʻekolu o nā ʻano hoʻohālikelike No. 1
ʻAina kakahiaka: hua moa i hoʻolapalapa ʻia.
Ma hope o 3 mau hola: 170 g o ka momona momona momona me ka tī.
Ma hope o 3 mau hola hou: 170 g o ka momona momona momona me ka tī.
ʻO ka papaʻai o nā lā ʻekolu o nā ʻano hoʻohālikelike No. 2
ʻAina kakahiaka: hua moa i hoʻolapalapa ʻia.
Lunch: 170 g o ka momona momona momona me ka ti.
ʻO kaʻaina awakea: 200 g salakeke, kahi e hoʻopili ai i nā beets, nā prun, nā ʻāpala a me nā hua liʻiliʻi; 200 g o ka tī liʻiliʻi me ka hoʻohui o nā mea kanu a me nā kālika (koho).
I ka pō: he kīʻaha o kefir.
ʻO ka papaʻai o nā lā ʻekolu o nā ʻano hoʻohālikelike No. 3
ʻO ka ʻaina kakahiaka: 300 g maiʻa a me ke kīʻaha o ka wai ʻoma hou i hou ʻia.
ʻO kaʻaina awakea: 230-250 g salakeke o nā ʻoma, beets, kāpeti, nā mea kanu like ʻole me ka aila ʻoliva; pola o ka sopa momona momona haʻahaʻa, kahi e hiki ai iā ʻoe ke hoʻohui i 1 tsp. kalima momona momona momona; ma kahi o 200 g o ka soul goulash a me ke kīʻaha o ka wai momona.
Mea ʻai ahiahi: 170 g o ka tī tī (ka momona momona a momona paha) a me ke kī.
ʻO kaʻaina awakea: ka sāleta ma kahi o 250 g, e hoʻopili ana i nā pepelu bele, nā ʻāpala, kāpeti; 200 g o ka tī momona momona haʻahaʻa i hui pū ʻia me nā beets; tī me ka meli maoli; i kekahi mau prunes a i ʻole nā apricots maloʻo.
I ka pō: he kīʻaha o kefir.
ʻO ka papaʻai o ka papa hoʻohālikelike hoʻohālikelike 14 mau lā
Day 1
ʻAina kakahiaka: hua moa i hoʻolapalapa ʻia; he kīʻaha o ka yogurt maoli, me kahi liʻiliʻi o kāu hua punahele; tī.
ʻO kaʻaina awakea: kahi ʻāpana o ka sop momona momona momona me nā croutons; kāpeti a me ka salake kukama me kekahi mau kulu o ka aila mea kanu.
Mea ʻai ahiahi: kahi kīʻaha o ka moa moa momona momona a i ʻole ka wai momona mai kahi hua (mea kanu).
ʻO kaʻaina awakea: a i 100 g o ka pipi i hoʻomoʻa ʻia a i ʻole ka moa moa i hoʻopiha ʻia; 50 g o ka curd momona momona a me 200 ml o kefir momona momona.
Day 2
ʻAina kakahiaka: 2 toast bran toasts with tea; alani.
ʻO kaʻaina awakea: 100 g o ka palaʻai i hoʻomoʻa ʻia a i hoʻomoʻa ʻia a me ka ʻōpala i hoʻolapalapa ʻia; he kīʻaha o ka yogurt homemade a i ʻole kefir.
Mea ʻai ahiahi: kahi kīʻaha o ka momona momona momona a i ʻole ka wai.
ʻO kaʻaina awakea: ka paila a hoʻomoʻa ʻia paha; ka cauliflower i hoʻolapalapa ʻia (100 g); kahi ʻāpana o ka berena bran me ke kī.
Day 3
ʻAina kakahiaka: hiki i ka 100 g o ka tī liʻiliʻi momona momona; kahi ʻāpana o ka momona ham a wīwī paha i hoʻolapalapa ʻia; tī.
ʻAina awakea: kaʻuala i hoʻolapalapa ʻia; 100 g cauliflower i hoʻolapalapa ʻia; 100 g o nā champignons i hoʻolapalapa ʻia a hoʻomoʻa ʻia a me 1 kiwi liʻiliʻi.
Mea ʻai ahiahi: kahi kīʻaha o ka wai hou i ʻono ʻia mai nā huaʻai a i ʻole nā mea kanu.
ʻO kaʻaina awakea: 100 g o nā iʻa momona momona i hoʻolapalapa ʻia a me ke kīʻaha o ka yogurt homemade a i ʻole kefir.
Day 4
ʻAina kakahiaka: a i 30 g o ka muesli kō ʻole ke kō a i ʻole ka oatmeal mau; He kīʻaha wai wai kōmato; maiʻa liʻiliʻi; tī.
ʻO kaʻaina awakea: ma kahi o 100 g o nā iʻa i hoʻopiha ʻia, i mālama ʻia i ka hui o nā ʻaka; kahi hua moa moa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha me ka ʻole o ka ʻaila
Mea ʻai ahiahi: kahi kīʻaha o ka momona momona momona.
ʻO kaʻaina awakea: kahi ʻāpana liʻiliʻi o ka pīni keʻokeʻo i kuʻi ʻia; ka saladi o nā mea kanu non-starchy me ka aila ʻoliva; 1 ʻuala i hoʻolapalapa ʻia a me kahi toast berena liʻiliʻi.
Day 5
ʻAina kakahiaka: hua moa i hoʻolapalapa ʻia; he kīʻaha o ka yogurt momona momona; tī.
ʻO kaʻaina awakea: ka laiki pala pala i hoʻolapalapa ʻia me ka soy; kekahi mau beet i hoʻolapalapa ʻia me ka hoʻohui o ka aila mea kanu; he kīʻaha wai momona mai nā kōmato a me nā mea kanu ʻē aʻe.
Mea ʻai ahiahi: 250 ml o kēlā me kēia wai homemade a i ʻole ka nui like o ka momona momona momona.
ʻO kaʻaina awakea: tī momona momona momona (a hiki i 100 g); kekahi mau ʻāpana lahilahi o ka tīpa paʻakikī ʻole; he kīʻaha o ka waiū momona momona.
Day 6
ʻAina kakahiaka: a i 30 g o nā cornflakes unsweetened a i ʻole ka oatmeal, i hoʻowali ʻia me ka waiū momona momona; he kīʻaha yogurt me ka ʻole o nā mea hoʻohui.
Lunch: 100 g laiki a me nā moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; kekahi mau punetēpō o ka salakeke keʻokeʻo keʻokeʻo me nā mea kanu; he kīʻaha wai hou i ʻomi ʻia mai nā citrus āpau.
Mea ʻai ahiahi: ka wai wai hou a i ʻole kī tī.
ʻO kaʻaina awakea: 1 toast; kahi ʻāpana o ka sāleta kāpeti me nā mea kanu a me ka aila mea kanu; 2 kiwi liʻiliʻi a me kahi kīʻaha kī.
Day 7
Kakahiaka: 100 g o ka momona momona momona; ka hua moa i hoʻolapalapa ʻia a i hoʻomoʻa ʻia paha; tī.
ʻO kaʻaina awakea: nā moa i hoʻolapalapa ʻia a i palai ʻia paha i kekahi mau kulu o ka aila mea kanu; kekahi mau punetēpu o ka laiki (ʻoi aku ka maikaʻi o ka brown); ʻoki kāpī keʻokeʻo a me kahi kīʻaha o ka wai citrus.
Mea ʻai ahiahi: 250 ml o nā wai maoli.
ʻO kaʻaina awakea: ka moa moa i hoʻomoʻa ʻia (150 g); 50 g ʻai pāpaʻa a i ʻole nā lāʻau; he kīʻaha waiū mahana.
palapala aie… Mai ka lā ʻewalu, inā makemake ʻia, pono ʻoe e hana hou i ka papa kuhikuhi o ka pule mua.
Hoʻohālikelike i ka papaʻai o nā hiʻohiʻona hiʻohiʻona
- ʻO nā maʻi o ka ʻōnaehana cardiovascular a me nā maʻi maʻi ʻē aʻe hiki ke lilo i mea keʻakeʻa i ka mālama ʻana i ka papaʻai o nā hoʻohālikelike.
- Ma ka laulaha, ke kipa aku nei i kahi loea kūpono ma mua o ka loli o ka cardinal i ka papaʻai ʻaʻole e nui no kekahi.
- ʻAʻole hiki iā ʻoe ke hāhai i nā lula o ka papaʻai o nā hiʻohiʻona hiʻohiʻona i ka wā hāpai, ka hānai ʻana i ka waiū, i ka manawa o ka maʻi, ka malaise ākea o ke kino, nā ʻōpio a me nā poʻe o ka makahiki.
Nā pōmaikaʻi o kahi papaʻai hoʻohālikelike
- ʻO kāna mea i maopopo loa ka hopena. Kakaikahi ka poʻe e holo pono ʻole e hoʻololi i ke kino me ke kōkua o kahi papaʻai hoʻohālikelike.
- Inā mākou e kamaʻilio e pili ana i nā koho lā ʻekolu, ma muli o ka liʻiliʻi o nā huahana ma ka papa kuhikuhi, hiki iā ʻoe ke mālama nui i kā lākou kūʻai ʻana, a ma ka manawa kuke.
Nā mea maikaʻi ʻole o ka papa hana hoʻohālikelike
- ʻO nā mea maikaʻi ʻole o ka papaʻai o ke ʻano hoʻohālikelike (ʻoi loa kāna mau lā ʻekolu mau lā) komo pū me kahi kaulike ʻole i ka ʻike o nā mea pono no ke kino.
- ʻAʻole hiki iā ʻoe ke pale i ka pōloli.
- ʻO ka ʻike ʻana i ka nāwaliwali, hoʻonui i ka luhi, dizziness, hoʻonāukiuki, hoʻololi pinepine ʻana o ka naʻau, a me nā leʻaleʻa like ʻole.
- He paʻakikī e hoʻohui i ka hana o nā hiʻohiʻona hiʻohiʻona me nā hoʻoikaika kino, a i kekahi manawa noʻonoʻo, nā ukana.
- He mea nui nō hoʻi e hoʻomaopopo i ka lilo pinepine o ke kaupaona e pili ana me ka nalo ʻana o ka wai mai ke kino. A no laila, i ka hopena o ka manawa o ka lilo ʻana o ke kaupaona, nui nā manawa o ka kilograms e hoʻi inā ʻaʻole ʻoe e kaohi pono i ka papaʻai.
Hoʻomaʻa hou i nā hiʻohiʻona hiʻohiʻona
Inā hoʻoholo ʻoe e hana hou i ka papa hoʻohālikelike hoʻohālikelike, mai hana ʻoe a 30 mau lā ma hope o ka marathon kaumaha mua.