Contents
- Hoʻouka i nā koina papaʻai
- Hoʻouka i ka papa kuhikuhi papaʻai
- ʻEkolu lā papa kuhikuhi papaina
- Ka papa kuhikuhi o ka papa ʻaina ʻehā mau lā a Margarita Koroleva
- ʻElima mau lā papa ʻaina hoʻokē ʻai
- Papa kuhikuhi papaʻai hoʻokē ʻai XNUMX-lā
- Nā Contraindications no ka papaʻai hoʻokēʻai
- Nā pōmaikaʻi o ka papaʻai hoʻokēʻai
- Nā mea maikaʻi ʻole o ka papaʻai hoʻokēʻai
- Hoʻopau hou i ka papaʻai hoʻoiho
ʻO ka lilo ʻana o ke kaupaona a 3 kg i 3 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 760 Kcal.
Inā makemake ʻoe e ʻōlelo i ke aloha i kahi paona keu o nā paona keu, a laila ʻaʻole pono ʻoe e huakaʻi i ke kōkua o kahi hana hōʻemi koʻikoʻi. ʻO nā lā hoʻokē ʻai, kahi nui loa, hiki ke hoʻololi i ke kino: protein, carbohydrate, momona, a hui pū ʻia. ʻO nā mea makemake nui ʻia nā papaʻai liʻiliʻi ma ka buckwheat, kefir, nā ʻāpala, nā kukama, nā ʻiʻo lean a iʻa paha. Mahalo i nā ʻano hana meaʻai, hiki ke hoʻouka ʻia i 1-2 i kēlā me kēia pule, hiki iā ʻoe ke lilo i 4-5 (a ʻoi aku) nā kilokilo i kēlā me kēia mahina me ka ʻike ʻole ʻia o ka hōʻeha a me ka hōʻino i ke olakino.
Akā inā ʻoe e makemake i kahi hoʻololi wikiwiki o ke kino, hiki iā ʻoe ke huli i kahi papa ʻaina hoʻokēʻai āpau no ke kōkua. Lawe mākou i kāu ʻike i nā ʻano ʻokoʻa o kēia hana lohi i hala he 3, 4, 5 a me 7 mau lā. Koho i ka mea e nānā aku iā ʻoe a ku i ke ala no kahi kino lahilahi a maikaʻi hoʻi.
Hoʻouka i nā koina papaʻai
ʻO ka papaʻai hoʻokēʻai kahi papahana papaʻai wā pōkole, ke kumu nui o ia mea e hoʻoliʻiliʻi nui i ka ʻike calorie o ka papaʻai, e ʻai i nā momona momona a me nā mea olakino kūlohelohe.
No laila, i mea e pono ai ka papaʻai hoʻoiho a lawe wale i ka pōmaikaʻi i ke kiʻi a me ke kino, pono ʻoe e hana i nā mea ma mua.
- hoʻemi i ka waiwai o kaʻai o kēlā me kēia lā; e hana kēia i kahi deficit ikehu a hoʻokau i ke kaʻina hana o ka lilo ʻana o ke kaupaona;
- i ka wā e hoʻohana ai i nā huahana a me nā mea inu, pono ʻoe e hōʻole i ka hoʻohui ʻana i ke kō, ka paʻakai, nā mea ʻala, nā kīʻaha iā lākou; Hiki iā ʻoe ke hoʻohana i ka wai lemona a me nā mea kanu like ʻole e hoʻonanea i kāu meaʻai.
- pono pono e kāpae loa i ka meaʻai mai ka papaʻai, kahi e loaʻa ai kahi wahi no nā wīwī maʻalahi;
- pono ʻoe e ʻai i ka hapa liʻiliʻi (pinepine, akā i nā ʻāpana liʻiliʻi); e ʻae kēia iā ʻoe e wikiwiki i kāu metabolism a pale i nā pōloli o ka pōloli nui;
- i kēlā me kēia lā pono ʻoe e inu i ka wai hoʻomaʻemaʻe ʻole ʻia (a i 2 liters); hiki iā ʻoe ke hoʻomāhuahua iā ʻoe iho me nā lāʻau lapaʻau a me nā tī ʻōmaʻomaʻo me ka ʻole o nā meaʻono i hoʻohui ʻia.
Hoʻouka ʻekolu lā ʻO ka papaʻai kahi ala maikaʻi e loaʻa hou ai kāu kiʻi ma hope o nā lā nui, ʻaʻole me ka ʻole o ka pāʻina puʻuwai. ʻO kēia papa hana papaʻai pōkole e ʻae iā ʻoe e nalo i ka 2-3 kilokilo a loaʻa hou ka māmā i nalowale. I ka lā mua o ka papaʻai, pono ʻoe e ʻai i ka palaoa, a i mea e mālama pono ai i nā waiwai kūpono, koi ʻia ʻaʻole e paila iā ia, akā e hoʻolapalapa iā ia me ka wai paila i ke ahiahi. Pono ia e ʻai ma kahi o 250 g o kēia cereal i kēlā me kēia lā (hāʻawi ʻia ke kaumaha i kahi ʻano maloʻo). I ka lua o ka lā, mālama ʻia he 500 g moa hoʻopiha moa ma kahi kiʻekiʻe, kahi pono e ʻai ʻia i moa ʻia a i hoʻomoʻa ʻia paha. ʻO kahi liʻiliʻi o nā kukama a me nā lau lettuce e hoʻohana ʻia no ka ʻoihana ʻiʻo. Akā i ke kolu o ka lā pono ʻoe e inu a 1,5 liters o kefir me kahi momona o 0-1%.
Hiki i ka 4 kg o ke kaupaona keu ke nalowale me ka hoʻohana ʻana i ka papaʻai hoʻokē ʻai o ka lōʻihi 4 la… Ua hoʻomohala ʻia kēia ʻenehana e kahi mea ʻai meaʻai mana mana ʻo Margarita Koroleva. No kēlā me kēia lā meaʻai, pono ʻoe i kēia mau huahana: hoʻokahi ʻuala waena, 100 g o ka liʻiliʻi liʻiliʻi a i ʻole ka momona liʻiliʻi, 200 g o ka moa moa ʻole, 2 mau kukama hou a hiki i 900 ml o kefir haʻahaʻa.
5 lā e kōkua ka ʻai hoʻokē ʻai i ke kino e ʻōlelo i ke kino i nā toxins hōʻino a ma ka manawa like e lilo ana he 3-4 kilokilo pono ʻole. No nā lā he 5 a pau o ka make ʻana, pono ʻoe e hoʻopau i nā meaʻai aʻe:
- 500 g o ka tī paʻakikī (koho i nā ʻano momona ʻoi loa a me ka paʻakai ʻole);
- kahi ʻōmole o ka waina keʻokeʻo maloʻo (inā ʻaʻole ʻoe e inu a ʻaʻole hiki ke inu i ka waiʻona i loko o kēia wā, hiki iā ʻoe ke inu maʻalahi i ke kī ʻōmaʻomaʻo unsweetened);
- ka tī liʻiliʻi o ka liʻiliʻi a i ʻole ka momona o ka momona (1 kg);
- 5 mau hua moa i hoʻolapalapa ʻia;
- 5 mau ohia o kēlā me kēia ʻano;
- 5 mau tōmato;
- 5 mau kukama.
Paipai ʻia e ʻai i ka papa like o nā meaʻai i kēlā me kēia lā, e kaʻana like ana i ka papa inoa ma luna o 5 mau lā ʻai. Inā makemake ʻia, hiki ke hoʻokō ʻia ka papaʻai me ka kālika, ʻaka, broccoli, kāpī keʻokeʻo, keleka, dill, pāhiri a me nā mea kanu ʻē aʻe āu e makemake ai.
7 lā ʻO ka meaʻai hoʻokēʻai he ʻoi aku ka laulā o nā huahana i ʻae ʻia no ka hoʻohana ʻana a hiki iā ʻoe ke hana i ke kaʻina o ka lilo ʻana i ke kaumaha. I kēia manawa hiki iā ʻoe ke ʻai i ka ʻiʻo lean, ka vinaigrette meaʻai, ka borscht vegetarian, kahi liʻiliʻi o ka rai a me ka berena ʻeleʻele, ka waiū momona a me ka waiū ʻawaʻawa.
1 la no 5 mau meaʻai e hoʻohana ai mākou i ka porridge buckwheat hakahaka, no ka hoʻomākaukau ʻana e hoʻohana ai mākou i 250 g o ka palaoa maloʻo.
2 la
ʻAi kakahiaka: hoʻopihapiha moa i hoʻomoʻa ʻia (100 g); 2 kukama hou.
Mea ʻai māmā: 100 g o nā moa moa i hoʻomoʻa ʻia.
ʻO kaʻaina awakea: hoʻopiha moa moa (100 g) a me nā lettuce.
Mea ʻai ahiahi: 100 g o ka moa moa i hoʻomoʻa ʻia.
ʻO kaʻaina awakea: 100 g o ka hoʻopiha moa i hoʻolapalapa ʻia; saladi o 1-2 mau kukama, nā mea kanu a me nā lau lettuce.
3 la Inu mākou i 5 mau manawa he 250 ml o kefir. Ma mua o ka hiamoe ʻana, inā pololi ʻoe, hiki nō iā ʻoe ke inu i kefir.
Ka papa kuhikuhi o ka papa ʻaina ʻehā mau lā a Margarita Koroleva
ʻAina kakahiaka: he kīʻaha o kefir.
ʻO ka lua o ka ʻaina kakahiaka: ʻuala i hoʻomoʻa ʻia.
Mea ʻai māmā: he kīʻaha o kefir.
ʻO kaʻaina awakea: kahi ʻāpana o ka hoʻopiha moa i hoʻolapalapa ʻia.
Mea ʻai ahiahi: 2 kukama.
ʻO kaʻaina awakea: tī tī
1-2 mau hola ma mua o ka hiamoe, hiki iā ʻoe ke inu i kekahi kīʻaha o kefir.
ʻAina kakahiaka: tī tī (100 g); kukama hou a me nā mea kanu.
Mea ʻai māmā: ʻāpala.
ʻO kaʻaina awakea: 100 g o ka tī tī (hiki iā ʻoe me nā mea kanu a me ke kāpena).
Mea ʻai ahiahi: ʻōmato.
ʻO kaʻaina awakea: 100 g o ka tī paʻakikī; a i 150 ml o ka waina a i ʻole ka tī ʻōmaʻomaʻo.
Poaha Poaha
ʻAina kakahiaka: ma kahi o 150 g vinaigrette mea kanu; kahi ʻāpana o ka rai a i ʻole ka berena palaoa āpau i hiki ke holoi maʻalahi ʻia me ka waiūpū hapalua kīʻaha o ka waiū momona momona.
Mea ʻai māmā: kahi ʻāpana o ka berena rai a me ka waiū wai momona momona i ka nui o 100 g (hiki iā ʻoe ke hana i ka sanwī mai kēia mau mea hana a kau me kāu mau mea kanu punahele).
ʻO kaʻaina awakea: he pā o ka borscht vegetarian; he ʻāpana berena; 1-2 mau mea kanu non-starchy.
Mea ʻai ahiahi: 100-150 g o ka iʻa wī ʻole, i hoʻolapalapa ʻia a hoʻomoʻa ʻia paha; ma kahi o 30 g berena.
ʻO kaʻaina awakea: 100 g o nā porridge, i hoʻolapalapa ʻia i ka wai; hapalua kīʻaha o ka waiū momona momona; 30 g berena palaoa.
Poʻalima Pōʻalima
ʻAi kakahiaka: 100-150 g o ka saladi mea ʻai starchy kīnā ʻole ʻia me ka wai lemon a me ka aila mea kanu; hua moa moa i hoʻolapalapa ʻia.
Mea ʻai māmā: a i 200 ml o ka waiū momona momona; he ʻāpana o ka berena rai.
ʻO kaʻaina awakea: kahi pā o ka borscht vegetarian, kuke me ka palai ʻole; a i 150 g o ka vinaigrette mea kanu; 100 g o ka ʻiʻo i hoʻolapalapa ʻia me ka ʻāpana berena ʻeleʻele.
Mea ʻai ahiahi: 100 g o ka waiū momona momona momona.
ʻO kaʻaina awakea: salakeke mea kanu (100-150 g); he apana palaoa rai; he kīʻaha waiū momona momona.
Poaono Poaono
ʻAina kakahiaka: hiki i 130 g o ka salakeke mea kanu; he ʻāpana liʻiliʻi o ka tī paʻakikī; kahi ʻāpana o ka berena rai me ka waiūpaka; 1 tsp meli maoli.
Mea ʻai māmā: 100 ml waiū momona momona a me kahi ʻāpana berena.
ʻO kaʻaina awakea: he pā o ka borscht vegetarian; 1-2 mau mea kanu non-starchy; a i ka 100 g o ka ʻiʻo wili i hoʻomoʻa ʻia a hoʻomoʻa ʻia me kahi ʻāpana o ka berena rai.
Mea ʻai ahiahi: a hiki i 150 g o ka waiū momona momona hale.
ʻO kaʻaina awakea: ma kahi o 150 g vinaigrette mea kanu; kahi ʻāpana o ka palaoa ʻeleʻele (me ka waiūpaka).
Lāpule
I kēia manawa hiki iā ʻoe ke ʻai i nā meaʻai, akā no laila ʻaʻole i ʻoi aku ka nui o ka calorie i kēlā me kēia lā ma mua o 600 iunite ikehu. E like me nā lā ʻē aʻe āpau, e hoʻāʻo e pili i nā kumumanaʻo o nā pāhaina haʻihaʻi.
Nā Contraindications no ka papaʻai hoʻokēʻai
- ʻAʻole hiki ke hoʻohana i ka meaʻai hoʻokēʻai i ka wā o ka exacerbation o nā maʻi maʻi maʻi, i ka wā o ka maʻi (ʻoi loa o kahi ʻano infectious), me ke olakino maikaʻi ʻole, ka manaʻo o ka nāwaliwali, ka maʻi diabetes, ka hoʻomanawanui ʻole ʻana i kekahi o nā huahana i manaʻo ʻia. .
- Eia kekahi, ʻaʻole hiki iā ʻoe ke hele i kahi papaʻai i ke alo o gastritis, ulcer, nā haunaele i ka hana o ka gastrointestinal tract.
- I ka wā ʻōpio a me ka ʻelemakule, i nā wā o ka hāpai ʻana a me ka lactation, hiki ke hoʻohana ʻia ka meaʻai a me ke kōkua ma hope o ke kūkākūkā ʻana me ke kauka.
- ʻOiaʻiʻo, ʻaʻole e nui ke kūkākūkā loea i kekahi hihia.
Nā pōmaikaʻi o ka papaʻai hoʻokēʻai
- Hāʻawi kahi papaʻai hoʻokēʻai iā ʻoe e lilo i kekahi mau paona keu me ka ʻole o ka wī o ka wī, e ʻai ana i ka papaʻai kaulike.
- ʻO nā ʻano ʻokoʻa o kēia ʻano hana e ʻae iā ʻoe e koho i nā meaʻai kūpono loa, e like me kāu makemake ʻono a me nā pahuhopu e alualu ai.
Nā mea maikaʻi ʻole o ka papaʻai hoʻokēʻai
- ʻAʻole kūpono ia no ka poʻe e pono ke lilo i nā paona he nui.
- Eia kekahi, he kumu e hōʻole ai e hoʻokō i kekahi o nā koho no ka papaʻai hoʻokē ʻai paha ʻo ia ka ʻoiaʻiʻo e pono ai ʻoe e ʻai i ka hapa nui.
- A hāʻawi ʻole ka poʻe hana (e laʻa, i ka lā hana) i ka manawa kūpono e ʻai i kēlā me kēia 2-3 hola.
Hoʻopau hou i ka papaʻai hoʻoiho
Hiki iā ʻoe ke hoʻohana i nā koho koho he 3-4 lā me ke olakino maikaʻi ma hope o ka hoʻomaha ʻana ma ka liʻiliʻi he 3 mau pule. A inā ʻoe e hoʻolilo i 5 a ʻoi mau lā i ka papaʻai, ʻoi aku ka maikaʻi o ke kali ʻana i hoʻokahi mahina ma mua o ka hoʻomaka hou ʻana.