Contents
- He ʻumikūmālima mau koina ʻai
- Papa kuhikuhi papaʻai ʻumikūmālima
- ʻAi kūpono no 7 mau lā no ka pohō kaumaha o ka paona he ʻumikūmālima
- Meaʻai Laʻana e mālama ai i ke kaupaona ma ka papa ʻaina he ʻumikūmālima
- Nā Contraindications o ka papaʻai he ʻumikūmālima
- Nā mea maikaʻi o ka papaʻai he ʻumikūmālima
- Nā mea maikaʻi ʻole o ka papaʻai he ʻumikūmālima
- Pāʻai hou
ʻO ka lilo ʻana o ke kaupaona a 6 kg i 2 mau pule.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 920 Kcal.
Makemake ʻoe i ka hoʻēmi kino ʻaʻole ia he hoʻāʻo koʻikoʻi, akā ʻo kahi hana e like me ka pāʻani? I kēia hihia, ʻo kahi papaʻai i kapa ʻia he ʻumikūmālima kūpono iā ʻoe. I loko o ia mea, hoʻokaʻawale ʻia nā mahele huahana e ke kala. Inā hoʻonohonoho pono ʻoe iā lākou i ka papaʻai, e like me ka mea kākau o ka metodology, mea hoʻoponopono meaʻai a me ka mea kākau moʻolelo ʻo Oleg Tern e hōʻoiaʻiʻo ai, hiki iā ʻoe ke lilo i ka kaumaha me ka hōʻeha ʻole i kou olakino. Hoʻopaʻa ka ʻelima ʻaʻole e hemo wale i nā paona inaina ʻia, akā mālama pū i ka hopena i loaʻa (kahi, e like me kāu e ʻike ai, hāʻawi ʻia i ka poʻe i lilo ke kaupaona ʻoi aku ka paʻakikī ma mua o ke aloha i ka momona o ke kino)
He ʻumikūmālima mau koina ʻai
ʻO nā huahana āpau i hoʻokomo ʻia i ka papa kuhikuhi Spot no kahi ʻano kala kikoʻī. I mea e hoʻoikaika maikaʻi ai ka meaʻai, e kala i nā lau ʻai i ke kala kūpono a kau ʻia ma kahi ākea. No laila e maʻalahi a ʻoi aku ka hoihoi iā ʻoe e haku i ka papa kuhikuhi. It is noteworthy that on this diet, you can smoothly lose weight, a wikiwiki e lilo i ke kaumaha, a mālama i ke ʻano, a hiki i ka hoʻohui ʻana i nā kilokani, inā pono.
ʻōmaʻomaʻo ʻike ka kala i ka meaʻai olakino a kaulike. Loaʻa i nā halo, nā mea kanu, nā mea kanu like ʻole (inā makemake ʻoe e lilo i ke kaumaha, ʻoi aku ka maikaʻi o ka nānā ʻana i nā huahana non-starchy).
ʻulaʻula - ʻo ia nā huahana protein e like me ka ʻiʻo lean, offal, ka paʻakai, ka iʻa a me ka iʻa, nā hua manu, nā legumes.
К polū ke kala me nā mea inu like ʻole, me ka waiū a me ka waiū ʻawaʻawa.
Alani ʻO ke kala ke kuleana no nā ʻano cereals, berena rai, pasta a me nā huahana palaoa ʻē aʻe i hana ʻia mai ka palaoa durum, a me ka ʻuala.
malalo o melemele nā kala like ʻole nā hua a me nā hua.
Inā makemake ʻoe e lilo i ka paona, pono ʻoe e hoʻolālā i kāu papaʻai i mea e loaʻa ai kahi lumi no ka ʻulaʻula, ʻalani, ʻōmaʻomaʻo a me nā ʻāpana melemele. E like paha kēia me kahi kaapuni kuhi mana kuhi i kēia hihia.
ʻO ka ʻaina kakahiaka a me ka ʻaina awakea: ʻulaʻula, ʻalani, ʻōmaʻomaʻo a me nā polū.
Mea ʻai ahiahi: 2-3 mau kiko melemele (kaukaʻi ʻia i ke kaumaha o nā hua).
ʻO kaʻaina ahiahi: ʻulaʻula, ʻalani a me nā kiko ʻōmaʻomaʻo.
Mai nā wai, ʻae ʻia e hoʻopau i nā wai a me nā mea inu huaʻai (ʻoi aku ka ʻono hou) me ka ʻole o ke kō, a me ka kope ʻole a me nā ʻano kī tī.
Eia hou, hoʻokahi manawa i ka pule, ʻae ʻia e hoʻopaʻa i ka mea i kapa ʻia zigzag hoʻohui - hoʻopiha iā ʻoe iho me nā meaʻai punahele āu e hōʻole ai i ke koena o ka manawa. Akā, inā ʻaʻole ʻoe makemake e hoʻolōʻihi i ke kaʻina hana o ka nalo ʻana o ke kaupaona, hoʻāʻo e ʻai ia mea me ke kaulike. Mai ʻai nui.
ʻO nā loina nui o ka papa ʻaina he ʻumikūmālima me ka inu ʻana i ka wai i lawa i kēlā me kēia lā, e hōʻalo ana i nā meaʻai palai. Hiki iā ʻoe ke hoʻohana i kahi liʻiliʻi o ka aila mea kanu e like me ka lole salakeke. Paipai ʻia e ʻai ʻehā mau manawa i ka lā, me ka huli ʻole i ka meaʻai ma mua o ka hiamoe. ʻO kahi lawelawe e like me ka nui o kou lima. Inā mākou e hōʻike i kēia ʻano i ka gram, no ka moekolohe nani ma kahi o 150, a no nā kāne - 200. E hoʻāʻo e hāʻawi i kahi manawa liʻiliʻi i nā hana haʻuki i kēlā me kēia lā.
Inā makemake ʻoe e lilo i ke kaupaona i ka wā hiki loa, hiki iā ʻoe ke hoʻohana i ka papahana hoʻoliʻiliʻi kaumaha. Akā he ʻōlelo aʻoaʻo ʻaʻole e ʻai e like me kēia ʻōnaehana ma mua o hoʻokahi a ʻelua pule paha. I kēia hihia, pono e hōʻike i ke kala ʻulaʻula e ke alo o ka iʻa wīwī, ka iʻa iʻa, momona momona a haʻahaʻa momona momona (a i 5%), kaʻiʻo momona a me nā hua i kāu papa kuhikuhi. E māka ʻia ka ʻōmaʻomaʻo me nā mea kanu o ke kala e kūlike ana, nā fungus a me nā mea kanu. Pono e koho ʻia nā hua a me nā hua ʻole starchy ma ke ʻano he meaʻai melemele. A o nā lepe polū, kī wale nō (ʻoi aku ka mint a me nā mea kanu ʻē aʻe), kope (ʻaʻole ʻoi aku i ʻelua mau kīʻaha i ka lā) a, ʻoiaʻiʻo, e waiho ka wai maoli i ka papaʻai.
Inā ʻoe e ʻimi nei no ka pohō wikiwiki, hoʻonohonoho i kāu pāʻina i hiki i ka ʻaina kakahiaka, ʻaina awakea a me ka ʻaina awakea ʻelua mau ʻōmaʻomaʻo ʻōmaʻomaʻo a hoʻokahi polū a me hoʻokahi ʻulaʻula A hana i kahi meaʻai māmā o ke awakea mai ʻelua a ʻekolu paha mau kiko melemele.
E hoʻonui iki i ka nui o nā kōpikipona lohi i kāu papaʻai (ma ka hōʻemi ʻana i nā ʻano ʻano meaʻai) e mālama ai i ka hoʻoikaika kino ʻana. A inā pono ʻoe e hoʻāla i ke kaupaona, e hoʻonui i ka maiʻa, nā hua waina, nā mea i hoʻomoʻa ʻia, nā mea momona momona momona i ka papaʻai a nānā i ka ikaika. Mai poina ia, e like me ka poʻe loea, ʻo nā hōʻailona maʻamau (ʻo ka loaʻa ʻana o ke kaupaona a me ka pohō kaumaha) i manaʻo ʻia ʻo ia ka neʻe (i luna / i lalo) o ka pua o nā unahi ma o ka kilogram a me ka hapalua pule.
ʻAi kūpono no 7 mau lā no ka pohō kaumaha o ka paona he ʻumikūmālima
Day 1
ʻAina kakahiaka: hua moa moa i hoʻolapalapa ʻia a me 2 mau ʻōpuʻu liʻiliʻi o ke kulina.
Lunch: 2 mau kukama hou.
Mea ʻai ahiahi: applesauce a me kahi ʻāpana o ka tī paʻakikī (ʻoi aku ka momona momona).
ʻO kaʻaina awakea: kahi ʻāpana o ka iʻa i hoʻomoʻa ʻia; nā kāloti hou a i hoʻolapalapa ʻia paha; tī.
Day 2
ʻAina kakahiaka: i hoʻolapalapa ʻia a kuke ʻia i loko o ka pā me ka ʻole o ka hoʻokomo ʻana i ka hua moa moa; kāpena kāpeti me kāu mau mea kanu punahele.
ʻO kaʻaina awakea: ka pipi i hoʻolapalapa ʻia me ka salakeke keʻokeʻo keʻokeʻo; he kīʻaha wai momona.
Mea ʻai ahiahi: nā hua like ʻole i kāwili ʻia i ka mea kāwili, a i ʻole he ʻāpana mau hua wale nō.
ʻO kaʻaina awakea: ka sāleta o nā tōmato hou, ka tī feta a me nā greens; he kīʻaha kīʻaha compote hua maloʻo.
Day 3
ʻO ka ʻaina kakahiaka: kāpī kāpī ʻia me ka hoʻopiha moa; Kī Herb.
ʻO kaʻaina awakea: kahi ʻāpana o ka moa, māhu, a i hoʻolapalapa ʻia paha; ka saladi mai ke kāpeti hou a me nā pī.
Mea ʻai ahiahi: apple and strawberry puree.
ʻO kaʻaina ahiahi: nā ʻāpana o ka moa moa i hoʻomoʻa ʻia me nā mea kanu; he kīʻaha o ka compote-based compote.
Day 4
ʻAina kakahiaka: kālua ʻia ka eggplant i ka hui o greens; ʻapu momona momona momona momona; tī.
ʻAina awakea: ka moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; kāpī keʻokeʻo i ka hui o kahi peʻa liʻiliʻi o nā peʻa ʻōmaʻomaʻo.
Mea ʻai ahiahi: applesauce me kahi kīʻaha o nā hua hou.
ʻO kaʻaina awakea: nā pepa bele i kāpala ʻia me nā iʻa iʻa a me nā ʻōmato; kī ʻōmaʻomaʻo.
Day 5
ʻO ka ʻaina kakahiaka: ʻo ka moa i hoʻomoʻa ʻia me nā ʻōmato a me nā pī; inu hua.
ʻO kaʻaina awakea: ka palaoa me ka palaoa i kō ʻia a i ʻole i hoʻolapalapa ʻia; palaoa palaoa holoʻokoʻa; he kīʻaha wai ʻāpala.
Mea ʻai ahiahi: ʻāpala a me ka salakeke strawberry.
ʻO kaʻaina awakea: kahi ʻāpana o ka iʻa iʻa i hoʻolapalapa ʻia; saladi o nā kāloti a me nā radishes; decoction o nā mea kanu.
Day 6
ʻAina kakahiaka: kahi ʻāpana o ka porridge oatmeal; hua moa moa i hoʻolapalapa ʻia a me kekahi mau pi ʻōmaʻomaʻo.
ʻAina awakea: hoʻopiha pipi i mahu; saladi kāpeti keʻokeʻo; ʻāpana palaoa; he kīʻaha o ka apricot compote.
Mea ʻai ahiahi: ʻalani.
ʻO kaʻaina awakea: ka iʻa i hoʻomoʻa ʻia me nā mea kanu; tī.
Day 7
ʻAina kakahiaka: vinaigrette; kekahi curd a me ka berena.
ʻO kaʻaina awakea: nā champignons i hoʻolapalapa ʻia me ka salakeke mea kanu; prote compote.
Mea ʻai ahiahi: berry salad, i hiki ke hoʻolako ʻia me ka yogurt momona momona; wai momona.
ʻO kaʻaina awakea: kahi ʻāpana o ka ʻai lāpaki i hoʻolapalapa ʻia; egged egged me nā mea kanu; tī.
Meaʻai Laʻana e mālama ai i ke kaupaona ma ka papa ʻaina he ʻumikūmālima
ʻAina kakahiaka: oatmeal a i ʻole buckwheat porridge; Saladeta Mea ʻai; ʻāpana palaoa; he kīʻaha kī a kope paha.
ʻO kaʻaina awakea: ka iʻa i kāpala ʻia me ka laiki i hoʻolapalapa ʻia; nā mea kanu like ʻole; He kīʻaha wai wai kōmato.
Mea ʻai ahiahi: 2 ʻōpala liʻiliʻi i hoʻomoʻa ʻia a i ʻole nā mea hou.
ʻO kaʻaina awakea: kaʻiʻo i hoʻolapalapa ʻia; he mau kukama hou; he kīʻaha o kefir.
Nā Contraindications o ka papaʻai he ʻumikūmālima
ʻAʻole kūpono ka mālama ʻana i nā lula o ʻumikūmālima wale nō inā aia kekahi mau maʻi e koi ai i ka meaʻai kūikawā. Eia nō naʻe, i kēia hihia, inā makemake ʻoe, hiki iā ʻoe ke hoʻoponopono i ke ʻano naʻu iho ma hope o ke kūkākūkā kikoʻī me ke kauka.
Nā mea maikaʻi o ka papaʻai he ʻumikūmālima
- ʻO ka pōmaikaʻi kānalua ʻole o ka ʻumikūmālima mau Diet ʻaʻole ia e koi i ka hāʻawi ʻana i nā meaʻai he nui. ʻAe kēia iā mākou e kapa iā ia he ʻōnaehana hānai kaulike, a hiki ke ukali ʻia no kekahi manawa lōʻihi. No kēia kumu, kākoʻo ka hapa nui o nā kauka i nā ʻōlelo aʻoaʻo o kēia ʻano.
- ʻAʻole like me nā papaʻai ʻē aʻe, ʻaʻohe contraindications kēia.
- Hiki ke mālama i nā kiko i ka hihia o nā maʻi maʻi maʻi maʻi, ka maʻi ʻaʻa diabetes, nā ʻano ʻē ma ke ʻano digestive. ʻO ka ʻōpū, ma ke ʻano he kānāwai, hoʻomau i ka hana maʻamau, me ka ʻole o ka hāʻawi ʻana i ke koʻikoʻi koʻikoʻi ʻole i ka puʻuwai.
- ʻO ka maikaʻi o kēia ʻano hana kona mākaukau.
- Noho ma umikūmālima, hiki iā ʻoe ke lilo i ke kaupaona (maʻalahi a wikiwiki paha), a mālama i ke kaupaona, a loaʻa nā kilokilo inā ʻoi kou kaumaha.
Nā mea maikaʻi ʻole o ka papaʻai he ʻumikūmālima
- ʻO ka maikaʻi ʻole o ka papaʻai, a lilo i mea e hina ai no kekahi i ka hoʻomaka ʻana o ka hāhai ʻana i ke ʻano, hiki paha ke kapa ʻia he pono e komo i loko o nā lula o ka ʻōnaehana ma ke kikoʻī.
- I ka manawa mua, pono paha ʻoe e nānā i nā papa inoa papaʻai kokoke i nā manawa āpau i ka hana ʻana i nā menus. Akā ʻo ka mea nui kou makemake. ʻOiai e lilo ia i ʻano maʻamau, a hiki iā ʻoe ke hoʻolālā maʻalahi i kāu papaʻai.
Pāʻai hou
Hiki iā ʻoe ke hoʻopili i ka papa ʻaina he ʻumikūmālima i kēlā me kēia manawa o ka manawa inā maikaʻi ʻoe. Hoʻololi wale i nā koho.