Contents
ʻO ka lilo ʻana o ke kaupaona a 5 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 930 Kcal.
ʻAʻole pili iki ka papaʻai i hōʻike ʻia ma lalo nei i ka manaʻo o kēia huaʻōlelo. ʻAʻole pono e waiho i loko o ke ola i nā loiloi dietary he nui, kahi e haʻalulu wale ai ka poʻe e makemake e lilo i ka nui o ke kaupaona, a ʻo kā lākou mau moemoeā o ka lilo ʻana o ke kaupaona mau.
Wahi a ka ʻōnaehana Dutch, ka mea a nā kamaʻāina he nui e pili ana i ka Netherlands no ka hana kino ʻana, pono wale ʻoe e hoʻonohonoho i nā mea i ka papa i ka papaʻai maʻamau. Pono pono e kāpae i nā meaʻai pono ʻole ʻole, hāʻawi i nā meaʻai māmā (ke ʻoiaʻiʻo, ʻaʻole pōloli lākou) a hana i nā ʻāpana kūpono. Kūkā ka poʻe hoʻomohala e hāhai i kēia papaʻai no 7 mau lā. ʻO ka maʻamau, hoʻopau kēia pule i 2-5 kg o ka ballast momona pono ʻole.
Nā koina ʻai Dutch
ʻO nā kumumanaʻo maʻamau o ka papaʻai Dutch me kēia aʻe.
Pono ka pāʻina mua i ka nui o nā carbohydrates olakino, māmā ka ʻaina awakea, a maʻalahi ka pāʻina awakea, akā kaulike i nā calori. Paipai ʻia e hoʻokaʻawale i ka ration o ka meaʻai i kēlā me kēia lā i nā hakina he 5-6.
He ʻōlelo aʻoaʻo e ʻai i ka ʻaina awakea ma kahi o 18 pm. Inā ʻoe e hiamoe i ka lohi loa (ma ke aumoe, a i ʻole ma hope), hiki iā ʻoe ke hoʻololi iki i ka manawa o ka pāʻina hope loa. Akā ʻaʻole ia e koi ʻia i ka ʻaina ahiahi ma hope o 19-20 pm. Maʻa ʻoe i ka ʻai lohi? E hoʻoneʻe iki i ka manawa ʻaina awakea. Ma hope o ka manawa, e maʻa paha ʻoe iā ia. Hiki iā ʻoe ke ʻai māmā ma mua o ka hiamoe, akā ma ka liʻiliʻi he hola a ʻelua paha ma mua o ka hoʻomaha ʻana o ka pō.
ʻAʻole hiki ke haʻalele ʻia ka hoʻoikaika kino ʻana, ma ka liʻiliʻi o ke kula haʻahaʻa. E hoʻāʻo e loaʻa iā 20-30 mau minuke i ka lā e hana i nā wahi pilikia, a e ʻoluʻolu koke ka hopena o nā lula hou iā ʻoe. ʻO ka ikaika no ka hoʻoikaika kino. Ma hope o nā mea āpau, ʻaʻole ʻoe ma ka papa ʻaina haʻahaʻa haʻahaʻa loa, akā he papaʻai kaulike a ana ʻia.
Hoʻokumu ʻia ka papaʻai i kēia mau meaʻai:
- Ka waiū a me ka waiū waiu: ka tī, ka tī, kefir, ka waiū, ka yogurt, ka waiū i hoʻomoʻa ʻia, a pēlā aku. Makemake ʻia e haʻahaʻa ka momona o ka momona. ʻAʻole pono ʻoe e ʻai i nā meaʻai momona ʻole. Ke kūʻai ʻana i ka tī liʻiliʻi, e hoʻāʻo e kaohi i ka ʻike momona i 5%. ʻAʻole pono kefir a me ka waiū ma mua o 2,5% momona.
- ʻO nā huaʻai a me nā mea ʻai hou, a me ka palaʻai, pūlehu ʻia, kuke ʻia i loko o ka paila lua.
- ʻO nā ʻai lean, nā iʻa, nā iʻa iʻa.
- Mea inu: kī; ʻoiaʻiʻo, ka wai maʻemaʻe; hiki iā ʻoe ke loaʻa i kahi kope (ʻelua mau kīʻaha i ka lā). He ʻōlelo aʻoaʻo ʻaʻole e hoʻohana i ke kō a pale aku i nā mea hoʻonanea ʻono.
ʻO nā mea momona a me nā calorie kiʻekiʻe, a me nā meaʻai momona, pono e hoʻolei ʻia. A i ʻole hoʻokomo iā lākou i loko o ka papaʻai ma mua iki a ma mua o ka ʻaina awakea, i ʻoi aku ka maʻalahi o ka puhi ʻana i nā calorie mai ia lākou iho, ma ka pāʻani ʻana i nā haʻuki. E akahele nō hoʻi ʻoe e pili ana i ka paʻakai a me ka meaʻai nīoi loa. ʻOiai inā haʻahaʻa kā lākou calorie, hiki iā lākou ke mālama i ka paʻakai a, ʻo ka hopena, keakea i ke kaʻina hana o ka lilo ʻana o ka paona.
Paipai mākou e hoʻomaʻamaʻa ʻoe iā ʻoe iho me ka papa kuhikuhi i koi ʻia no ka pule ma hope o ka ʻōnaehana Dutch.
Poakahi
ʻO ka ʻaina kakahiaka: kahi sanwī me kaʻiʻo puhi ʻia (pono e hoʻohana i ka berena rai); haʻahaʻa-momona momona yogurt (200 g); kī ʻōmaʻomaʻo.
ʻO ka lua o ka ʻaina kakahiaka: nā kuki kaulike (koho me ka ʻike calorie kaulike) a i ʻole kahi ʻāpana keke, muffin; kekahi hua.
Lunch: hoʻokahi hua moa i hoʻomoʻa ʻia a i baila ʻia i ka hui o nā ʻōmato; ʻelua mau sanwika liʻiliʻi me nā ʻāpana o ka ham momona momona a i ʻole ka ʻiʻo; waiū (250 g).
Mea ʻai ahiahi: kahi kīʻaha o ka momona momona momona.
ʻO kaʻaina awakea: a hiki i ka 100 g uala i kāwili ʻia me ka hakahaka; 100-150 g o kaʻiʻo a iʻa paha (pākuʻi, inā makemake ʻia, salakeke o ka stewed a i ʻole steamed asparagus i ka pā); kekahi hua (akā ʻoi aku ka maikaʻi ʻole o ka starchy).
ʻO ka lua o ka ʻaina awakea: yogurt momona momona (1 tbsp.) Me nā huaʻai.
Pōʻalua
ʻAina kakahiaka: ʻelua mau sanwika me ka ham a me ka tī; kī ʻōmaʻomaʻo.
ʻO ka lua o ka ʻaina kakahiaka: kahi ʻāpana o ke kaka a me ke kī; kekahi hua.
ʻO kaʻaina awakea: he ʻelua mau sandwiches me nā ʻāpana lahilahi o kaʻiʻo a i ʻole ka waiū momona momona; he kīʻaha waiū; kekahi hua.
Mea ʻai ahiahi: ka momona mea momona momona (150 g).
ʻAina awakea: 2 ʻuala i hoʻolapalapa ʻia me ka waena; hana ʻoki ʻia mai ka moa a i ʻole ka pīpī wiwi.
ʻO kaʻaina lua: ʻO ke kīʻaha o ka ʻono a me ka momona momona momona home me kahi hua āu i koho ai.
Pōʻakolu
ʻAina kakahiaka: 100-150 g o ka muesli i ka hui ʻo yogurt momona momona; he kīʻaha kī; alani.
ʻO ka lua o ka ʻaina kakahiaka: kahi ʻāpana o ke keke a i ʻole nā biscuits me ke kī; kekahi hua.
ʻAina awakea: ʻelua mau sanwika liʻiliʻi me ka pīpī wīwī; kekahi hua; he kīʻaha koko.
Mea ʻai ahiahi: he kīʻaha o ka kai.
ʻO kaʻaina awakea: 150 g iʻa a i ʻole turkey, kuke ʻia i kahi ala akahai; kahi salakeke e pili ana i nā mea kanu ʻōmaʻomaʻo a i ʻole ʻelua wale nō ʻāpana lettuce.
ʻO ka ʻaina awakea ʻelua: he kīʻaha yogurt; kekahi hua; he kīʻaha kī a kope paha.
Poaha
ʻO ka ʻaina kakahiaka: kahi sanwī me ka tī; he ʻāpana strudel; he kīʻaha kī ʻōmaʻomaʻo.
ʻO ka lua o ka ʻaina kakahiaka: kahi ʻāpana muffin liʻiliʻi me kahi kīʻaha kope; ka hua.
ʻO kaʻaina awakea: ka saladi mea kanu me kaʻaʻahu ʻole; ʻelua mau sanwika liʻiliʻi me nā ʻāpana o nāʻiʻo momona; he kīʻaha kī.
Mea ʻai ahiahi: kahi kīʻaha o ka momona momona momona.
ʻO kaʻaina awakea: hoʻokahi cutlet ʻino momona i mahu ʻia; 100-200 g broccoli a i ʻole kekahi mau uala i kāwili ʻia.
ʻO kaʻaina ahiahi ʻelua: yogurt māmā (250 g) me kahi hua āu i koho ai.
Pōʻalima
ʻAina kakahiaka: tī tī momona momona (a i 150 g); kope a kī paha.
ʻO ka lua o ka ʻaina kakahiaka: kope ʻeleʻele me kahi ʻāpana muffin a muffin paha; hua e koho ai.
ʻO kaʻaina awakea: he ʻelua mau toast me ka hua hua; waiū momona momona (250 g).
Mea ʻai ahiahi: kahi kīʻaha o ka momona momona momona.
ʻO kaʻaina awakea: 100 g pasta (ʻoi aku ka maikaʻi o ka palaoa durum); 100 g salakea mea kanu a i ʻole ka lawelawe ʻana o ka iʻa wīwī me nā mea ʻai hou a i ʻole kohu ʻia.
ʻAina ahiahi ʻelua: 200 g yogurt a me nā huaʻai.
Aloha Hawaii
ʻAi kakahiaka: pipi i hoʻomoʻa ʻia (mau ʻāpana); he sanwī me kahi ʻāpana tīpae lahilahi; kī ʻōmaʻomaʻo.
ʻO ka lua o ka ʻaina kakahiaka: kope ʻeleʻele me kahi ʻāpana keke; ka hua.
ʻO kaʻaina awakea: nā sanwika me ka ham momona momona (2 pcs.); he kīʻaha waiū.
Mea ʻai ahiahi: kahi kīʻaha o ka momona momona momona.
ʻAina ahiahi: Burger me ka pīpī wiwi; palaʻai mea ʻai; he kīʻaha waiū.
ʻAina ahiahi ʻelua: yogurt māmā me nā huaʻai.
Lāpule
ʻO ka ʻaina kakahiaka: sandwich wela me ka ʻōmato a me ka hua manu; ka wai i ʻono ʻia mai nā huaʻai a i ʻole nā mea kanu (250 g) a i ʻole ke kīʻaha kī (kope).
ʻO ka lua o ka ʻaina kakahiaka: kope ʻeleʻele me kekahi mau kuki liʻiliʻi; ka hua.
ʻO kaʻaina awakea: he ʻelua mau sandwiches me nā ʻāpana o kaʻiʻo momona a me nā mea kanu (hiki iā ʻoe ke ʻala iā lākou me kahi ʻono o ka paʻi kōmato a me ka yogurt momona momona); he kīʻaha kī a i ʻole lemonade maoli.
Mea ʻai ahiahi: kahi kīʻaha o ka momona momona momona.
ʻO kaʻaina awakea: 100 gram o ka puaʻa wiwi; ʻāpana tī; kekahi mau ʻalalā; hiki iā ʻoe, inā makemake ʻia, inu i ka waina ʻulaʻula maloʻo (a i 200 g).
ʻO ka lua o ka ʻaina awakea: nā hua āu i koho ai me ka yogurt momona momona.
palapala aie: Inā ʻoluʻolu iki kahi ʻano pōloli ma hope o ka ʻaina awakea, hiki iā ʻoe ke hōʻole i kahi ʻaina ʻelua.
Nā Contraindications i ka papaʻai Dutch
Ma ka laulaha, kaulike ke ʻōnaehana meaʻai Dutch a kūpono i nā poʻe he nui, e kōkua ana e hoʻoponopono i ke kiʻi i kahi manawa pōkole a hemo i kekahi mau paona e hōʻino i ke ʻano. Akā maikaʻi ʻoi aku ka maikaʻi, ma hope o ke kūkākūkā ʻana me ke kauka, e hōʻoia i ka loaʻa ʻole o nā pilikia i ka digestive tract. ʻO kahi laʻana, kahi hui o nā hua a me ka waiū, a ʻoiai i ka hui o ka sanwī (hana ʻia ma ka papa kuhikuhi o kēia papaʻai), hiki ke hopena i nā hopena maikaʻi ʻole.
ʻO nā mea maikaʻi o ka papaʻai Dutch
ʻO nā pōmaikaʻi kānalua ʻole o kēia papaʻai me ka ʻoiaʻiʻo ua maʻalahi wale ia, e like me nā loiloi o ka nui o ka pohō kaumaha. Mālama ʻia kēia e ka meaʻai pono haʻihaʻi. ʻO ka mea, ʻaʻohe ona manawa e pōloli ai. Hiki i kahi manaʻo pōloli ke kipa iā ʻoe i ka pō wale nō, akā ʻo kahi ʻaina ahiahi ʻelua (aka kahi meaʻai māmā) e kōkua e hoʻoponopono i kēia pilikia.
Inā ʻoe me nā haʻuki ma luna ou, hiki iā ʻoe ke hoʻonui i ka hoʻoikaika kino. A laila hiki ke ʻike ʻia ka nalo ʻana o ke kaupaona, a ua hoʻohou hou ʻia ke kino. Eia kekahi, mai haʻalele i ka hele wāwae; hope hāʻawi i ka hāpai. E mahalo wale ke kiʻi no kēia.
ʻO kēlā papaʻai e kōkua iā ʻoe e lilo i mau paona huhū ʻole me ka ʻole o ke kino. E hāʻawi kahi papa ʻaina kaulike i ke kino me ka ʻaneʻane o nā mea pono āpau a ʻaʻole e ʻae iā ia e wī.
Nā mea maikaʻi ʻole o ka papaʻai
ʻAʻole kūpono paha kēia papaʻai no ka poʻe e moeʻuhane nei i ka wikiwiki a me ke koʻikoʻi kaumaha a i ʻole ka nui o nā paona keu. Hiki ke kapa ʻia he ʻano hana o ke kino palupalu. ʻAʻole mākou e haʻi i nā pilikia o ka ʻai wikiwiki i kēia manawa. Koho kēlā me kēia kanaka i ke ʻano o ke ola a me ka pohō kaumaha nona iho. Inā maopopo iā ʻoe he waiwai ke lilo i ka paona nui, e kāhea i kahi loea loea. Hiki paha ke lilo i ka kaumaha ma ka papaʻai Dutch, akā me kekahi mau hoʻoponopono.
He mea kūpono hoʻi e hoʻomaopopo i ka pohō kaumaha o Dutch, e nānā ana i nā huahana i hoʻohana ʻia i loko, ʻaʻole ia ke ala maʻalahi loa e hoʻokō ai i ka slimness a me ka nani. ʻAʻole maʻalahi ka nui o nā meaʻai i ka meaʻai.
Ke hoʻokō hou nei i ka papaʻai Dutch
Hiki iā ʻoe ke hana hou i kēia ʻōnaehana ma hope o ʻelua mau pule.
To nie jest dieta holenderska ,moja zaczynala sie 3 razy dziennie po trzy jajka ,zadn6ch slodyczy.