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ʻO kekahi paha o nā nīnau e makemake nui ʻia e nīnau hoʻomākeʻaka nei, ʻo ia: "He aha kāu e ʻai ai e lilo ai ke kaumaha?" Akā inā ʻoe e hoʻomaopopo pono a pane iā ia, ʻike ʻia ʻaʻole ia he mea hoʻomākeʻaka. Ma hope o nā mea āpau, i mea e lilo ai ka paona, pono maoli ʻoe e ʻai. A ma laila kahi e hiki ai i ka papaʻai PP ke kōkua.
He aha ka papaʻai PP
ʻO ka mea mua e pono e ʻike i ka mea i hūnā ʻia ma hope o kēia mau leka ʻelua. ʻO PP ʻo ʻo ka pono kūpono… He nui ka poʻe e kuhikuhi ana ʻaʻole he papaʻai ka PP. Akā ʻaʻole kēia ka hihia. ʻOiaʻiʻo, i ka unuhi ʻana mai Greek, ʻo ka huaʻōlelo "ʻai" wale nō ke ʻano o "lifestyle" a i ʻole "diet". A, inā palena palena ʻole nā papaʻai like ʻole i ka manawa, no ka mea kaumaha lākou no ke kino, a laila hiki ke hoʻopili ʻia ka papaʻai PP i loko o ke ola holoʻokoʻa. A ʻaʻohe paha aia ma ka liʻiliʻi he hoʻokahi kanaka e hoʻopiʻi ʻia i ka meaʻai kūpono. A he mea hoʻohui nui kēia o ka papaʻai PP - hiki iā ia ke hoʻolako i ke kino me nā mea pono āpau a me nā huaora.
He kūpono maoli anei e lilo ke kaupaona ma ka hahai ʻana i ka papaʻai PP?
ʻAe, ʻae. ʻOiai, ʻo ke kumu o ka meaʻai kūpono e hoʻopau i ka nui o nā calorie e pono ai no kēlā me kēia kanaka, e noʻonoʻo ana i kāna ʻano ponoʻī - kaupaona, hoʻoikaika kino i ka lā a me ka hoʻomanawanui ʻana i ka meaʻai. Ma muli o ka ʻai ʻana o ka nui kūpono o ka meaʻai me ka hoʻokaʻawale pono ʻana o nā momona, nā protein a me nā huehue, ʻaʻole hōʻiliʻili ke kino i ka kaupaona nui. Hoʻopuka kēia i ka metabolism o ke kanaka e pono ai i kēia mau ʻekolu no ka hana kūpono a maikaʻi. Eia nō naʻe, pono e hoʻomanaʻo ʻia ʻoiai me PN, hiki iā ʻoe ke loaʻa ke kaupaona inā ʻoe e ʻai i nā mea ʻoi aku ka nui o ke kala ma mua o kou kino. No laila, ʻo ke kumu nui o ka nalo ʻana o ke kaupaona ke ukali nei i ka papaʻai PP ka ʻoi aku o ka ʻai calorie ma mua o kā lākou hoʻohana ʻana. Hiki ke hoʻokō i kēia i nā ala ʻelua: hoʻopau i ka nui o ke koina i koi ʻia a hoʻohui i ka hoʻoikaika kino, a i ʻole hoʻemi i kāu papaʻai (hiki iā ʻoe ke helu i ka ʻai o ka calorie i koi ʻia e pili ana i kāu ʻikepili ma ka Body Parameter Analyzer, ma ka ʻāpana "Daily koi"). Ke hana ʻia kahi deficit calorie, ʻaʻohe wahi o ke kino e lawe ai i ka ikehu, a hoʻomaka ia e puhi i nā mālama momona.
Nā pono o ka papaʻai PP
ʻO nā papaʻai he nui e pili ana i ka hoʻokaʻawale loa ʻia o nā meaʻai ʻaʻole hana i ka deficit calorie wale nō, akā kaohi hoʻi i ke kino i nā mea pono a momona hoʻi. ʻO ka hopena, he ʻili puʻupaʻa ia, nā kui kui palupalu, e hāʻule ana i waho a māhele i nā wēlau, a me ka luhi nui.
Maikaʻi ka papaʻai PP no ka mea hoʻolako ia i ke kino me nā mea pono āpau. Ma hope o nā mea āpau, kōkua ke kaulike pololei o nā momona i ka hoʻomaikaʻi ʻana i ke ʻano o ka lauoho a me nā kui, a kōkua pū kekahi e hoʻihoʻi i ka hana o ka ʻōnaehana nūhou. ʻO ka Carbohidates ka mea hoʻolako ikehu nui o ke kino, a pono nā protein e kākoʻo i nā hana a ke kino. Aia wale a komo nā mea ʻekolu a pau i ke kino ka mākaukau a me ke olakino olakino hiki ke lilo me ka hōʻeha ʻole i ke kino.
Nā kumumanaʻo maʻamau o ka papaʻai PP
ʻO ka maʻamau, i ka heluhelu ʻana i nā pāpā he nui, manaʻo ka poʻe he monotonous a ʻono ka meaʻai. Eia naʻe, e pili ana i kēia mau loina, hiki iā ʻoe ke ʻai i ka ʻono a me nā ʻano like ʻole. I ka manawa like, e loli ka ʻono o nā huahana a piʻi ka maikaʻi o ke ola.
Nā kumuʻai papaʻai:
- pono ka nui o ka wai e lawa, 1,5-2 liters o ka wai e pono e inu i kēlā me kēia lā. ʻAʻole hiki ke hoʻokomo ʻia ka wai momona, soda, kī tī a me nā mea inu kope i loko o kēia leo, pono e kāpae ʻia kēia mau mea āpau mai ka papaʻai;
- e wikiwiki i ka metabolism a hoʻomaka i ke kino i ke kakahiaka ma kahi ʻōpū nele, pono ʻoe e inu i ke kīʻaha wai;
- ʻO ka meaʻai wikiwiki, nā meaʻai, nā meaʻai canned a me nā huahana ʻino ʻē aʻe e waiho maikaʻi ʻia ma nā papa o nā hale kūʻai a me nā hale ʻai;
- e hoʻololi i nā momona momona me nā mea momona ʻole (nā uala palai me ka puaʻa - maikaʻi ʻole, nā nati a me nā iʻa - maikaʻi);
- e kāpae i nā pākīpika wikiwiki, e waiho i nā pākīpī lohi, ʻo ia ma kahi o nā croissant a me nā pā, pono ʻoe e aloha i ka porridge a me ka palaoa palaoa āpau. Mai nā huehue wikiwiki, hiki iā ʻoe ke ʻai i ka meli, nā hua a me nā hua, akā i ke kakahiaka wale nō;
- 5-6 ʻai i ka lā (3 nui a 2-3 pākuʻi);
- ʻai i nā haʻuki i ke kakahiaka, e hoʻoili i nā protein i ke awakea;
- He mea waiwai nui nā aila mea kanu ke ʻole lākou i loko o ka pā palai, no laila ʻo nā ʻano nui o ka kuke ʻana ka hoʻomoʻa ʻana, ka pala ʻana a me ka paila ʻana;
- mai noho pololi.
Hoʻohui ʻia kēia mau loina āpau e hoʻokahi kānāwai wale nō - e kāpae i nā mea ʻino a hoʻololi i ka mea pono. A ʻaʻole pono nā mōhai ʻai, no ka mea, hiki ke hoʻohana pono ke keke a hiki ke maʻalahi ke komo i loko o ka KBZHU i kēlā me kēia lā, ʻo ka mea nui e ʻike i kahi papa hana no kahi keke olakino.
No nā mea he nui i hoʻāʻo i nā papaʻai like ʻole, ʻo ka mea hoʻi me ka deficit calorie nui loa, me he mea lā he nui loa nā pāʻina he 5-6 i ka lā. Akā ʻo kēia nō ka mea e pono ai i ke kino - lawa ka nui o ka meaʻai olakino. No laila, he mea kūpono ke hoʻāʻo e hoʻomaka i ka papaʻai PP. ʻO kahi papa kuhikuhi no kahi hebedoma e like paha me kēia (pono e helu ʻia nā ʻāpana e ʻoe, e noʻonoʻo ana i kāu lawe ʻana i ka calorie):
Pōʻakahi:
- Breakfast - oatmeal i ka waiū me ka ʻāpala, kī a i ʻole kope me ka ʻole o ke kō
- Mea ʻai māmā - hapalua grapefruit, walnuts
- ʻO kaʻaina awakea - laiki me ka umauma moa, salakeke mea kanu hou
- Mea ʻai māmā - Greek yogurt, apple
- ʻO kaʻaina awakea - ka salake kukama me ka moa i hoʻolapalapa ʻia a me nā pūlehu kēkē, ka lole lemon me ka aila ʻoliva a me nā ʻanoʻano sesame
- Mea ʻai māmā - kefir
Pōʻalua:
- ʻO ka ʻaina kakahiaka - nā muffins maiʻa me ke kokoleka, kī a kope ʻole me ke kō ʻole
- Mea ʻai māmā - hale tī me nā hua puaʻa
- ʻO kaʻaina awakea - nā meatballs pipi me ka buckwheat, salakeke kāpeti me nā kukama
- Mea ʻai māmā - kiwi, pea
- ʻO kaʻaina ahiahi - tuna me ka salakeke mea kanu hou
- Meaʻai māmā - lulu protein
Pōʻaono:
- ʻAi kakahiaka - berena me ka tī curd a me ka avocado, ti a kope ʻole me ke kō ʻole
- Mea ʻai māmā - nā walnuts, nā ʻōpelu maloʻo, ka meli
- ʻO kaʻaina awakea - ka moa moa me nā mea kanu
- Mea ʻai māmā - curd casserole
- ʻAina awakea - cod ma ka uluna lau
- Mea ʻai māmā - kefir
Pōʻahā:
- ʻO ka ʻaina kakahiaka - casserole niu me nā pears
- Mea ʻai māmā - manga, maiʻa
- ʻO kaʻaina awakea - salmon kālua ʻia me ka laiki palaunu, limu kai
- Mea ʻai māmā - Greek yogurt, kiwi
- ʻO kaʻaina awakea - omelet me ka salakeke mea kanu
- Meaʻai māmā - lulu protein
Pōʻalima:
- ʻO ka ʻaina kakahiaka - tortilla me ka tī liʻiliʻi a me nā hua, tī a i ʻole kofe unsweetened
- Mea ʻai māmā - berena, hua manu, kukama
- ʻO kaʻaina awakea - nā cutlets pipi me bulgur, salakeke beet
- Mea ʻai māmā - diet panna cotta
- ʻO kaʻaina ahiahi - saladi me ka tuna a me nā mea kanu hou
- Mea ʻai māmā - kefir
Pōʻaono:
- Breakfast - oatmeal me nā ʻōpelu maloʻo i ka waiū, tī a i ʻole kofe unsweetened
- Mea ʻai māmā - hale tī me ka meli
- ʻO kaʻaina awakea - ka salake puree salmon me nā mea kanu
- Mea ʻai māmā - kefir me ka maiʻa
- ʻO kaʻaina awakea - ka umauma moa i hoʻomoʻomo ʻia me nā mushroom hihiu a me ka salakeke mea kanu
- Meaʻai māmā - lulu protein
Lāpule:
- ʻO ka ʻaina kakahiaka - pancakes cheese cakes me ka Greek yogurt a me nā hua, tī a kope ʻole ʻole
- Mea ʻai māmā - ʻalani, ʻalemona
- ʻO kaʻaina awakea - ka laiki ʻeleʻele me nā ʻōpala, nā kāloti me ke kālaki
- Mea ʻai māmā - apple, kiwi
- ʻO kaʻaina awakea - chop beef, arugula me nā pīni a me nā kukama
- Mea ʻai māmā - kefir
ʻOiaʻiʻo, pono e hoʻokumu i kahi meaʻai e pili ana i nā huahana i hiki ke kūʻai ʻia ma ka mākeke kūloko a i nā hale kūʻai. Akā hiki ke hoʻololi ʻia nā huahana āpau, ʻo ka mea nui e nānā i nā kumu kumu o ka meaʻai.
No laila, ma ka ʻai pono ʻana a me ka nui o ka leo, ʻaʻole hiki iā ʻoe ke lilo i ke kaupaona, akā hoʻomaikaʻi pū i kou noho maikaʻi ʻana, a me ka hoʻopau ʻana i nā pilikia me kou helehelena. Akā ʻo ka papaʻai PP ʻaʻole ia he kau manawa o nā ana i ka heihei no ka hoʻoliʻiliʻi lōʻihi i kakali ʻia. Pono ʻoe e hoʻololi i kou ʻano i ka meaʻai, hoʻoponopono hou i kāu papaʻai a pāʻani i nā haʻuki, aia wale nō i kēia hihia e ʻike ʻia kahi hopena e hauʻoli ai iā ʻoe no kahi manawa lōʻihi.