Contents
- Nā koina o ka papaʻai maikaʻi
- Papa kuhikuhi papaʻai maikaʻi
- ʻO kahi laʻana o ka papaʻai maikaʻi na Kim Protasov
- ʻO kahi laʻana o ka papaʻai maikaʻi no hoʻokahi mahina
- ʻO ka papaʻai o ka papaʻai maikaʻi i hoʻohui ʻia no hoʻokahi mahina
- ʻO nā laʻana papaʻai o kahi papaʻai home maikaʻi
- Koho No. 1
- Koho No. 2
- Contraindications i kahi papaʻai maikaʻi
- Nā pono o kahi papaʻai maikaʻi
- Nā mea maikaʻi ʻole o ka papaʻai maikaʻi
- Ke noi nei i kahi papaʻai maikaʻi
ʻO ka lilo ʻana o ke kaupaona a 20 kg i 30 mau lā.
ʻO ka maʻamau maʻamau o ka calorie i kēlā me kēia lā ʻo 1100-1300 Kcal.
Ke pono ʻoe e lilo i ka nui o ka nui o ke kaupaona, hōʻike i nā papaʻai a i ʻole nā ʻano loea koʻikoʻi koʻikoʻi ʻaʻole ia ke koho ʻoi loa. ʻO ka mea mua, ʻaʻole paha ʻoe e hoʻokō i ka hopena i makemake ʻia iā lākou, a ʻo ka lua, hiki iā ʻoe ke hōʻeha i ke kino me ka loli nui o ka meaʻai.
I mea e hoʻokaʻawale ai me nā paona kūpono ʻole me ka hopohopo ʻole i ke olakino, paipai mākou i ka nānā ʻana i nā ala maikaʻi e hoʻololi i kāu kiʻi. Ma lalo mākou e nānā pono ai i nā ʻano papaʻai like: Kim Protasov, no hoʻokahi mahina a me ka home.
Nā koina o ka papaʻai maikaʻi
I ka makahiki 1999, ua hoʻopuka ʻo Israel Protisty nutrist ʻO Kim Protasov i nā loina o kāna papaʻai. ʻO ka hiʻohiʻona nui o kāna ʻano hana hiki ke hoʻopau ʻia ka meaʻai i ʻae ʻia i ka nui e pono ai e hoʻokō i nā pono o ke kino i kēlā me kēia manawa, ʻoiai i ka pō. ʻElima pule ʻO kaʻai Protasov mahele ʻia i nā wā he 4, i ka wā o kēlā me kēia mea e ʻae ʻia ai kekahi mau meaʻai. ʻO ka papa hana huna nui o ka papaʻai ka fiber i ka hui o nā protein pono.
Manaʻo mua ʻo Protasov e haʻalele i ka meaʻai wikiwiki, nā ʻuala palai, nā huahana palaoa keʻokeʻo, nā aila a me nā momona a pau, nā cheeses palupalu (feta, feta cheese, mascarpone), sausages, semi-finished meaʻai huahana, momona ʻiʻo, ʻono a me ke kō, nā nati. , kekahi waiʻona.
I kēia manawa, e ʻike kākou i kāu mea e ʻai ai i kēlā me kēia pule ʻai. ʻO ka mea mua, ʻike mākou i nā huahana waiu a me ka waiū fermented me ka momona momona a hiki i ka 5%, hiki ke hoʻopau mau i nā cheeses paʻakikī a me nā mea kanu (e hoʻāʻo e nānā i nā mea starchy ʻole). Ma waho aʻe o nā huahana i'ōleloʻia, i ka pule mua eʻaeʻia eʻai i ka hua moa a hiki i nā'āpana'ōmaʻomaʻo 3 i kēlā me kēia lā.
Ke inu nei - wai mau (1,5-2 liters i kēlā me kēia lā), tī a me kofe me ka ʻole o ke kō.
Mai ka pule ʻelua, koi ʻia e hāʻawi i nā hua moa a hoʻēmi i ka nui o ka tī paʻakikī ma ka papa kuhikuhi. I kēia manawa, pili pū ka hana kino. E ʻike ʻia ka māmā i ke kino i kēia manawa, i lilo ʻole nā haʻuki i pilikia no ʻoe. A ʻo nā paona keu, mahalo i kēia, e hele hou aku me ka ʻeleu.
I ka pule ʻekolu, hiki ke hoʻohui ʻia ka ʻiʻo a me ka iʻa i ka papa kuhikuhi o ka pae ʻelua. ʻAe ʻia ka ʻai ʻana a hiki i 300 g o ka moa lean a iʻa paha i kēlā me kēia lā. ʻO nā koho maikaʻi loa no ka mālama ʻana i ka wela, ʻo ia ka hoʻolapalapa, ka kuke ʻana, a me ka mahu. Pono ʻoe e wehe mua i ka ʻili mai ka manu. Akā ʻo ka nui o nā huahana waiū fermented, inā e hilinaʻi ʻoe i ka ʻiʻo, hiki ke hoʻemi ʻia i kēia manawa. No laila lawa ka protein no ke kino.
I nā pule 4 a me 5, ʻo ka meaʻai, ma ke ʻano nui, e like me ka wā ma mua. I kēia manawa ʻaʻole i hōʻike ʻia nā māhele akaka o nā huahana. Manaʻo ʻia e hoʻololi i ka papa kuhikuhi me nā hui hou o nā mea ʻono i ʻae ʻia.
Ma nā pae āpau o ka papaʻai Protasov, koi ʻia e wehe i ka paʻakai mai ka papaʻai ai ʻole, ma ka liʻiliʻi, ʻaʻole e hoʻomāhuahua i ka meaʻai. I 5 mau pule, hiki iā ʻoe ke lilo i 20 paona keu.
Hiki i 25 kilokilo ke kōkua iā ʻoe e lilo ʻai maikaʻi no hoʻokahi mahina… E like me kāu e koho ai mai ka inoa, ʻo kēia ka lōʻihi o ka papa ʻai. Wahi a nā mea hoʻomohala o kēia ʻano hana, me ka mea a ka nui o nā meaʻai e ʻae ai, ʻo ke kī nui o ka hōʻemi kino palekana he papaʻai kaulike kūpono.
ʻO ka mea mua e pono e kāpae ʻia mai ka ʻai ʻana i nā momona holoholona. ʻAʻole kapu ʻia ka paʻakai a me ke kō ma ke ʻano maʻemaʻe a me ka meaʻai a me nā mea inu. ʻAʻole kapu loa ka ʻai ʻana i nā huahana i hana ʻia mai ka palaoa keʻokeʻo a me kekahi waiʻona. Hoʻokaʻawale ʻia kēia meaʻai i nā pae, e hāʻawi ana no ka wehe ʻana i kahi pūʻulu meaʻai.
Hoʻopiha mākou i ke kino me nā minelala, nā ʻōpelu momona a me nā momona momona no nā lā papaʻai he ʻelima. I kēia hihia, hiki iā ʻoe ke hoʻohana i nā cereala (millet, raiki, ʻoka, semolina), kaʻuala, nā ʻano ʻanoʻano like ʻole o nā nati a me nā ʻano pua sunflower (i ka hoʻohaʻahaʻa, ma muli o ka nui o ka nui o ka calorie). ʻO nā legume (beans, kānana, lentil, peas) i hoʻokomo pū ʻia i ka papa inoa o nā meaʻai i ʻae ʻia. Hiki iā ʻoe ke hoʻopihapiha i ka meaʻai me nā aila mea kanu (ʻo ke kulina kahi koho maikaʻi loa), akā ʻaʻole hiki ke mālama ʻia i ka wela. Pono ʻoe e inu i ka wai i hoʻolapalapa ʻia a me ka wai kōmato.
ʻO ka papaʻai mea ʻai o ka wā ʻelima mau lā i waiwai i nā wikamina a me nā fiber e kōkua iā mākou e pakele i nā toxins a me nā hōʻiliʻili ʻino ʻē aʻe. ʻO nā mea nui o ka papa kuhikuhi he kukama, ʻōmato, kāpiki, radishes, ʻumeke, zucchini, beets, bele pepa, ʻakaʻakai a me kālika. E hoʻohana i ka aila mea kanu no ka lau ʻana i ka lau. Inu mākou i ka wai i hoʻolapalapa ʻia.
ʻO ke kolu o nā lā ʻelima mau lā ʻai meaʻai e paipai i ka ʻai ʻana i nā ʻakika kūpono mai nā huaʻai a me nā hua hua. E hoʻokomo i nā plums, cherries, cherries, pears, apple, kiwi, bananas, peaches, huawaina, apricots, a me nā ʻano citrus i ka meaʻai. ʻO ka inu ʻai - ka wai i hoʻolapalapa ʻia a me ka wai mineral, nā wai hua.
ʻO kaʻai o ka hā o ka pae, e mau ana i nā lā 3, aia i nā meaʻono maikaʻi - nā hua maloʻo (ka waina, nā fiku, ka maiʻa, nā lā, nā apricots maloʻo). ʻO kēia mau huahana kahi hale kūʻai o nā waikawa organik, nā paʻakai mineral a me nā mea trace, calcium, hao, magnesium, phosphorus. Pono ʻoe e inu i ka mineral a me ka wai i hoʻolapalapa ʻia.
ʻO ka lima, ʻekolu mau lā hoʻi, e hoʻopiha i ke kino o ka potassium a me nā mea kemika koʻikoʻi ma o ka hoʻohana ʻana i ka meli maoli. Hiki iā ʻoe ke ʻai wale me ka wai i hoʻolapalapa ʻia.
I ka wā o ka lā ʻeono, ua ʻae ʻia e hoʻopau i nā meaʻai i ʻae ʻia i ʻae ʻia. Ma nā lā 12-1 ʻike mākou i ka papa kuhikuhi o ka papa ʻehā, ma nā lā 3-4 - o ke kolu o ka pae, ma nā lā 6-7 - o ka pae ʻelua, ma nā lā 9-10 - o ka pae mua.
ʻAi liʻiliʻi mākou i nā manawa āpau - 4-5 manawa i ka lā.
No laila, i hoʻokahi mahina (ʻoi aku ka pololei, i nā lā 28) ke kaumaha o ke kaumaha a hiki i 25 kg. E hoʻoponopono i kahi hopena kupaianaha, koi nā mea hoʻomohala i ke ʻano i ka mālama ʻana i nā lula o ka ʻehiku o ka papaʻai. No nā lā 28 e hiki mai ana, e ʻai e like me ka maʻa mau ma mua o ka papaʻai, akā e mālama pono i hoʻokahi lā hoʻokē ʻai i ka wai i hoʻolapalapa ʻia i kēlā me kēia pule.
Kaulana a hui pū ʻia ka papaʻai maikaʻi, hala pū kekahi i hoʻokahi mahina. Ma ke ʻano he kūlana, lawe ʻia i 10 kg mai ke kino. I ka pae mua o kēia ʻenehana (1-12 mau lā), ʻōlelo maikaʻi ke kino i ka nui o ka wai a hoʻomaka ke kaʻina hana o ka momona momona. Ma ke kaʻina aʻe, mai 13 a 24 mau lā, no ka hoʻēmi kino hou o ka hana, pono e hoʻohui i ka hoʻoikaika kino. ʻO ka pule pule hope loa e hoʻihoʻi i ka metabolism.
I ka wā o ka ʻenehana, pono ʻoe e mālama i kekahi meaʻai. Pono ʻoe e ʻai i ka ʻaina kakahiaka ma mua o 10:00, ʻaina awakea - ma kahi o 14-15 mau hola, ʻaina ahiahi - a hiki i 19:00. ʻO ka lōʻihi o kou noho ʻana ma kēia ʻai, ʻoi aku ka maikaʻi o ka ʻai ʻana i ke ahiahi, me ka hoʻololi ʻana i ke koena o nā meaʻai. Akā, mai hana nui. ʻAʻole pono e ʻai i ka ʻaina ahiahi ma mua o ka hola 16:00, i ʻole e pōloli loa ʻoe ma ka hopena o ka lā. Hoʻokumu ʻia ka meaʻai i nā hua ʻai ʻole a me nā hua mea kanu, ka palaoa ʻeleʻele, ka waiū momona haʻahaʻa. Nā kikoʻī hou aku ma ka papa kuhikuhi meaʻai.
Hiki i hoʻokahi mahina hiki iā ʻoe ke noho maikaʻi kaʻai homema muli o ka hoʻokuʻu ʻia ʻana o nā huahana palai, momona, palaoa a me nā huahana confectionery āpau. ʻO ka lilo ʻana o ke kaumaha ma muli o kahi hoʻonohonoho o nā meaʻai kūpono a me ka emi ʻana o nā calorie.
Ua loaʻa ka inoa o ka ʻenehana ma muli o nā huahana maʻalahi a maʻa i hoʻokomo ʻia i kāna papa kuhikuhi. Pono ʻoe e ʻai i ka ʻiʻo wīwī, ka waiū momona haʻahaʻa, nā huaʻai a me nā mea kanu, nā cereals. Hiki ke ʻai ʻia nā huahana, hoʻolapalapa ʻia, kālua ʻia, akā ʻaʻole i kau ʻia i ka mālama wela wela. E ʻai maka i kāu mea hiki. No ka hoʻokō ʻana i ka makemake no ka ʻono, ʻae ʻia e hoʻohana i ka meli maoli (a hiki i 1 tsp i kēlā me kēia lā). ʻAʻole ʻōlelo ʻia e hoʻohui i ke kō a me nā mea ʻono ʻē aʻe i ka meaʻai a me nā mea inu.
ʻO kahi laʻana o ka papaʻai maikaʻi na Kim Protasov
Day 1
ʻAina kakahiaka: tī tī momona momona (a i 120 g); he Mele; tī.
ʻO ka lua o ka ʻaina kakahiaka: ka hua moa i hoʻolapalapa ʻia; kiwi.
ʻO kaʻaina awakea: ka momona momona momona me ka moa moa (pola); saladi o ka pepa bele, ʻōmato, kukama, nā mea kanu; tī.
ʻO kaʻaina awakea: eggplant baked with kālika sauce; tī.
Day 2
Kakahiaka: kekahi salakeke Helene; ʻāpala (hou a hoʻomoʻa ʻia); Kope kī.
ʻO ka lua o ka ʻaina kakahiaka: tī tī momona (100 g) a me ka hapalua kīʻaha o ka yogurt hakahaka.
ʻO kaʻaina awakea: ka sāleta o ʻelua mau tōmato hou a me 30 g o ka tī paʻalima paʻakī; wai kōmato (250 ml).
ʻO kaʻaina awakea: kahi kīʻaha o kefir a me kekahi mau cheesecakes momona momona.
Day 3
ʻAina kakahiaka: porridge oatmeal ma ka wai; hua moa paʻakikī; tī.
ʻO ka lua o ka ʻaina kakahiaka: kahi cocktail o 200 ml o kefir, kukama a me nā mea kanu.
ʻO kaʻaina awakea: pola o ke kāloti a me ke keleka i hoʻokumu ʻia i ka sop; tī.
ʻO kaʻaina awakea: kahi hui o ka eggplant egged a me nā kāloti; 2-3 mau berena palaoa holoʻokoʻa; he ʻāpana liʻiliʻi o ka tī ikaika.
Day 4
Kakahiaka: ka kukama-kōmato salakeke a me ke kī.
ʻO ka lua o ka ʻaina kakahiaka: pancakes kinamona momona momona; he kīʻaha o ka wai ʻāpala hou i hou ʻia.
ʻO kaʻaina awakea: kahi pola o nā mea kanu okroshka; he sāleta o nā kāloti ʻokiʻoki a me kālika, i hoʻowali ʻia me ka momona momona momona momona; tī kī a i ʻole kope nawaliwali.
ʻO kaʻaina ahiahi: kahi ʻāpana o ka moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; ʻoma a me salakeke keʻokeʻo keʻokeʻo, kahi hiki ke hoʻāla ʻia me kefir momona momona a i ʻole yogurt; tī.
Day 5
ʻAina kakahiaka: casserole tī liʻiliʻi momona; he kīʻaha o kefir a i ʻole ka waiū i hoʻomoʻa ʻia.
ʻO ka lua o ka ʻaina kakahiaka: ʻāpala a me ka saladi mea kanu (e hoʻohana i ka wai lemon ma ke ʻano he lole).
ʻO kaʻaina awakea: kahi pola o ka sopa mea kanu anu (kahi koho maikaʻi ʻo gazpacho); wai kōmato.
ʻO kaʻaina awakea: curd a me ka saladi huamoa; ʻāpala liʻiliʻi (fresh or baked).
Day 6
ʻAina kakahiaka: ʻōmato a me ka pepa bele i ka salakeke; yogurt hakahaka (200-250 ml).
ʻO ka lua o ka ʻaina kakahiaka: he ʻāpala a me ke aniani o ka wai kāloti (hiki iā ʻoe ke kāwili).
Lunch: hoʻopiha iʻa iʻa (a hiki i 200 g); ka saladi non-starchy mea kanu; Kope kī.
ʻAina awakea: hoʻomoʻa ʻia ka zucchini ma lalo o ka tī paʻakikī o ka momona momona o ka momona; he ʻōmato; tī.
Day 7
ʻAina kakahiaka: omelet mahu (hoʻohana i ʻelua mau hua a me ka milo); kope kī.
ʻO ka lua o ka ʻaina kakahiaka: puree apple me 1 tbsp. l. hale tī; he kīʻaha kī.
Lunch: ʻokiʻoki i ka moa moa liʻiliʻi; saladi o ke kōmato, kukama, ʻōpae; 200 ml o ka waiū i hoʻomoʻa ʻia.
ʻO kaʻaina awakea: ka salakekake-carrot salad (hiki iā ʻoe ke hoʻohui i nā ʻāpana ʻāpala momona i ka pā); he kīʻaha o ka yogurt hakahaka; tī.
ʻO kahi laʻana o ka papaʻai maikaʻi no hoʻokahi mahina
ʻO ka pae mua
ʻAina kakahiaka: porridge semolina ma ka wai.
Mea ʻai māmā: he piha lima o ka hua kukui.
ʻO kaʻaina awakea: ka oatmeal i hoʻolapalapa ʻia a i hoʻolapalapa ʻia paha.
Mea ʻai ahiahi: 30 g mau ʻano pua lulu.
ʻO kaʻaina awakea: ʻo ka laiki i hoʻolapalapa ʻia (ʻoi aku ka maikaʻi o ka brown).
ʻO ka pae ʻelua
ʻO ka ʻaina kakahiaka: kāpī keʻokeʻo me nā mea kanu (hiki iā ʻoe ke kau me ka aila sunflower).
Mea ʻai māmā: he piha o nā radish.
ʻAina awakea: zucchini i hoʻomoʻa ʻia.
Mea ʻai ahiahi: nā beets i hoʻolapalapa ʻia, ʻoki ʻia (inā makemake ʻia, hiki iā ʻoe ke hoʻohui i ke kālika iā ia).
ʻO kaʻaina awakea: ka kukama a me ka salakeke kōmato.
ʻO ke kahua ʻekolu
Kakahiaka: 5-6 plum.
Mea ʻai māmā: kāwili i nā hua a me nā ʻapelika.
ʻO kaʻaina awakea: kālaki a me ka salakeka maiʻa.
Mea ʻai ahiahi: kahi kīʻaha o ka wai ʻāpala.
ʻO kaʻaina awakea: nā'āpala i hoʻomoʻaʻia (2-3 pcs.); kiwi.
ʻO ka pae ʻehā
ʻAina kakahiaka: maiʻa maloʻo.
Mea ʻai māmā: nā lā.
ʻO ka Lunch: nā apricots maloʻo.
Mea ʻai ahiahi: he piha lima o nā hua waina.
ʻO kaʻaina awakea: hui o nā hua maloʻo.
palapala aie
… ʻOkoʻa nā hua maloʻo mai nā meaʻai ʻē aʻe i kā lākou kiʻekiʻe o ka calorie, no laila ʻaʻole e ʻai ʻia ma mua o 50-60 g no kēlā me kēia noho.
Pae ʻelima
I loko o ka lā, i kēlā me kēia ʻelua a ʻekolu paha mau meli maoli (2 tbsp. L.) Holoi ʻia me ka wai i hoʻolapalapa ʻia a i ʻole tī.
Papa ʻeono
1-3 mau lā: papa kuhikuhi o ka papa ʻehā.
Nā lā 4-6: papa kuhikuhi o ke kahua ʻekolu.
7-9 mau lā: papa kuhikuhi o ka pae ʻelua.
10-12 mau lā: papa kuhikuhi o ka pae mua.
ʻO ka papaʻai o ka papaʻai maikaʻi i hoʻohui ʻia no hoʻokahi mahina
Poakahi
ʻAina kakahiaka: he kīʻaha waiū.
ʻO ka lua o ka ʻaina kakahiaka: he kīʻaha waiū.
ʻO kaʻaina awakea: he kīʻaha waiū.
Mea ʻai ahiahi: he kīʻaha waiū.
ʻO kaʻaina awakea: kahi kīʻaha o ka wai kōmato; a i ka 100 g o ka rai a me ka berena ʻeleʻele.
Pōʻalua
ʻAi kakahiaka: berena ʻeleʻele (2 ʻāpana) me ka waiūpaka a me ka meli maoli; Kope kī.
ʻO kaʻaina awakea: kaʻiʻo i hoʻolapalapa ʻia (100 g); kekahi kai; he ʻāpana o ka palaoa ʻeleʻele; he ʻāpana lahilahi o ka tī kaha paʻa momona.
ʻAina ahiahi: ʻelua mau hua i hoʻolapalapa ʻia.
Pōʻakolu
ʻAina kakahiaka: 2 mau ʻāpala waena (ʻoi aku ka maikaʻi e koho i nā hua ʻawaʻawa).
ʻO kaʻaina awakea: ka hupa mea kanu me ka palai ʻole ʻana a me nā mea momona ʻē aʻe.
ʻO kaʻaina awakea: ka saladi non-starchy mea kanu; tī me 1 tsp. meli.
Poaha
ʻAina kakahiaka: tī momona momona (100 g).
ʻAina awakea: 2 mau hua moa i hoʻolapalapa ʻia; ka hoʻopiha moa i hoʻolapalapa ʻia (100 g); he ʻāpana o ka palaoa ʻeleʻele a rai paha.
ʻO kaʻaina awakea: kahi kīʻaha o kefir me kahi momona momona ʻaʻole kiʻekiʻe ma mua o 1%.
Pōʻalima
E hana hou i ka papa inoa o ka pilialua.
Aloha Hawaii
E hana hou i ka papa kuhikuhi papa hana.
Lāpule
E hana hou i ka papa inoa Pōʻahā.
palapala aie… E hana hou i ka papa kuhikuhi ma luna i kēlā me kēia pule, akā mai ʻoi aku i ka manawa o ka malama i ʻōlelo ʻia.
ʻO nā laʻana papaʻai o kahi papaʻai home maikaʻi
Koho No. 1
Day 1
ʻAina kakahiaka: kope / kī; ʻelua mau punetēpō o ka tīhi momona momona.
Lunch: kahi ʻāpana o ka umauma moa i hoʻolapalapa ʻia; saladi o nā radishes, sorrel a me nā greens ʻē aʻe; Wai ʻāpala.
Mea ʻai ahiahi: ʻōpala hou a hoʻomoʻa ʻia paha.
ʻO kaʻaina ahiahi: pipi pipi (100 g); he kīʻaha o kefir momona momona; pola o nā hua.
Day 2
ʻAina kakahiaka: iʻa i hoʻolapalapa ʻia; tī (me ka waiū).
ʻO kaʻaina awakea: kahi ʻāpana o ka borscht i hōʻole ʻole ʻia; kāpī keʻokeʻo i kuʻu ʻia; berena ʻeleʻele; he kīʻaha wai wai kōmato a i ʻole kōmato hou; tī.
Mea ʻai ahiahi: waiū (200-250 ml).
ʻO kaʻaina awakea: 100 g o ka pike pch perch a i ʻole nā iʻa wīwī ʻē aʻe; he kīʻaha o kefir; ʻāpala waena waena.
Day 3
ʻAina kakahiaka: ʻelua mau hua moa i paila ʻia; tī (me ka waiū a me ka meli).
ʻO kaʻaina awakea: kahi pola o ka sopa supa me nā mea kanu a me nā cereal; kukama hou; 100 g o kaʻiʻo moa i hoʻolapalapa ʻia; berena; huaʻai a i ʻole compote hua maloʻo.
Mea ʻai ahiahi: kahi kīʻaha o ka wai kōmato.
ʻO kaʻaina awakea: 100-150 g o ka curd me nā hua puaʻa; he kīʻaha o kefir momona momona.
Day 4
Kakahi kakahiaka: a i 150 g o ka moa moa i hoʻolapalapa ʻia a me ke kīʻaha kī.
ʻO kaʻaina awakea: ka palaʻai mea kanu i kāwili ʻole ʻia; kahi steak liʻiliʻi i ka hui o nā pīni keʻokeʻo i hoʻolapalapa ʻia; he ʻāpana berena; kekahi huaʻai a berry wai paha (aniani).
Mea ʻai ahiahi: 250 ml o ka wai kōmato.
ʻO kaʻaina awakea: kahi ʻāpana o ka tī; he kīʻaha o kefir; kekahi citrus.
Day 5
ʻAina kakahiaka: kahi ʻāpana o ka hoʻopiha pipi i hoʻolapalapa ʻia a me ka tī.
ʻAina awakea: he kīʻaha kopa iʻa; kukama a me ka salakeke kōmato; kahi hapa iʻa i hoʻolapalapa ʻia; ʻāpana o ka palaoa ʻeleʻele a rai paha; he kīʻaha compote.
Mea ʻai ahiahi: kope / tī me ka waiū momona momona.
ʻO kaʻaina awakea: kahi ʻāpana o ke ake moa moa i kuʻi ʻia; he kīʻaha o kefir; pea a i ʻole ʻāpala.
Day 6
ʻAina kakahiaka: cutlet mahu mai kaʻiʻo momona; kope / tī me ka waiū momona momona.
ʻAina awakea: he pola o ka borscht wīwī; goulash; berena ʻeleʻele; kukama a me ka wai kōmato.
Palekana, he ʻāpala.
ʻO kaʻaina awakea: kahi ʻāpana o nā ʻiʻo wīwī i hoʻolapalapa ʻia; he kīʻaha o kefir momona-momona.
Day 7
ʻO ka papa kuhikuhi o kēia lā nā ʻāpala (1 kg) a i ʻole kefir (1,5 l). Ke hoʻoiho nei!
Koho No. 2
Day 1
ʻO ka ʻaina kakahiaka: kahi sanwī berena, kahi pīpī a me kahi ʻāpana o ka waiū Dutch momona momona; kī a i ʻole lāʻau decoction.
ʻAina awakea: buckwheat (100 g); he kīʻaha o kefir momona momona.
Mea ʻai ahiahi: 2 tbsp. l. ke kulina a me ka oatmeal, ninini ʻia me kahi liʻiliʻi o ka yogurt maoli.
ʻO kaʻaina ahiahi: kāhiko ʻia ka saladi hua me ka yogurt; he kīʻaha wai momona.
Day 2
ʻAi kakahiaka: berena me ka waiūpaka a me ka tī o ka liʻiliʻi o ka momona o ka momona; tī a lāʻau decoction paha.
ʻAina awakea: 150 g ka mea kanu mea kanu; tī.
Mea ʻai ahiahi: kekahi oatmeal a moryli momona paha me ka yogurt hakahaka.
ʻO kaʻaina awakea: kaʻiʻo moa i hoʻolapalapa ʻia (100 g); hua moa paʻakikī; he kīʻaha wai momona mai kekahi citrus.
Day 3
ʻO ka ʻaina kakahiaka: sandwich (berena ʻeleʻele, he bata bata, tī); lāʻau lau decoction a i ʻole tī.
Lunch: 80 g o ka puaʻa wiwi i hoʻolapalapa ʻia; he apana palaoa rai; 2 maiʻa liʻiliʻi (a i ʻole hoʻokahi nui); kefir (aniani).
Mea ʻaina ahiahi: yogurt momona momona (200 ml) me 2 tbsp. l. ʻoka.
ʻO kaʻaina awakea: nāʻuala i kāwili ʻia me ka ʻole o nā lole (150 g); he kīʻaha o kefir.
Day 4
Kakahiaka: ka berena me ka waiūpaka a me ka tī wai; tī.
ʻO kaʻaina awakea: 150 g ka mea kanu mea kanu (ʻuala, kāloti, ʻaka, aniani); tī.
Mea ʻai ahiahi: 100 g oatmeal (mākaukau mākaukau i hana ʻia); he yogurt liʻiliʻi.
ʻO kaʻaina awakea: 100 g o kaʻiʻo moa, kuke me ka momona ʻole; hua moa paʻakikī; he kīʻaha wai momona.
Day 5
ʻO ka ʻaina kakahiaka: kahi ʻāpana berena me ka tī paʻa; tī a lāʻau decoction paha.
ʻO kaʻaina awakea: 100 g o ka umauma moa i hoʻolapalapa ʻia a ma kahi o ka nui o ka porridge laiki; kefir (aniani).
Mea ʻai ahiahi: ʻāpala a me ka saladi pea me kahi puna o ka hua waina; tī.
ʻO kaʻaina ahiahi: ʻelua mau hua manu a me ke aniani o ka ʻalani hou.
Day 6
ʻAina kakahiaka: berena me ka waiūpaka a me ka tī; tī.
ʻAina awakea: buckwheat (100 g); saladi mai nā mea kanu a me nā greens ʻole starchy.
Mea ʻai ahiahi: 100 g o ka tī liʻiliʻi momona momona; tī.
ʻO kaʻaina awakea: kāloti a me ka salakeke apple.
Day 7
ʻO ka ʻaina kakahiaka: kahi sanwī (berena palaoa, waiūpata, tī) me ka tī.
ʻO kaʻaina awakea: ka mea kanu mea kanu (ma kahi o 150 g); tī.
Mea ʻai ahiahi: 100 g kulina a i ʻole oatmeal; yogurt momona momona (200-250 ml).
ʻO kaʻaina awakea: 2 maiʻa a me ka wai ʻaka (aniani).
Contraindications i kahi papaʻai maikaʻi
ʻAʻole hiki ke mālama ʻia nā papaʻai i hōʻike ʻia aʻe nei.
- me ka exacerbation o maʻi maʻi,
- ma hope o ka hana ʻoki ʻana,
- i ka wā hāpai a me ka lactation,
- keiki a me nā ʻōpio,
- ʻelemākule.
Nā pono o kahi papaʻai maikaʻi
ʻO nā pōmaikaʻi nui o ka papaʻai maikaʻi i ka hoʻohui ʻana i ka pohō kaumaha.
- hoʻomaʻemaʻe kino;
- normalization o ke kō kō;
- ke hoʻokumu nei i ka makemake pono;
- hoʻemi i ka ʻiʻini no nā mea momona, nā meaʻai starchy a me nā meaʻai calorie kiʻekiʻe ʻē aʻe;
- hoʻopau i ka puffiness nui, ke ʻano o ka ʻoluʻolu o ka māmā, kahi hoʻomaikaʻi maʻamau i ka maikaʻi a me ke olakino.
- ʻai like ʻole;
- ke hoʻomohala ʻana i kahi maʻa e ʻai pono.
Nā mea maikaʻi ʻole o ka papaʻai maikaʻi
- ʻOi aku ka maikaʻi ʻole o kēia mau ʻano loea kūpaʻa kūpaʻa ma mua o nā mea maikaʻi, akā hiki ke ʻike ʻia kekahi mau mea kūleʻa.
- No laila, hiki ke paʻakikī ka ʻai a Protasov no ka poʻe i maʻa i ka nui o ka ʻiʻo a me ka iʻa i kā lākou ʻai (ua pāpā ʻia kēia mau huahana i ka hoʻomaka ʻana o ka ʻenehana).
- Ma ka papaʻai o kēlā me kēia mahina, hiki i ka paʻakikī ke hoʻokō i nā lā hoʻokē ʻai. ʻO kahi laʻana, i mea e ʻai wale ai i ka meli i ka lā holoʻokoʻa, pono i kekahi e makemake i ka makemake.
Ke noi nei i kahi papaʻai maikaʻi
Hiki ke hana hou i kekahi papaʻai maikaʻi ma hope o 5-6 mau mahina. ʻO ka lōʻihi ka hoʻomaha iki ma mua o ka hoʻomaka ʻana o ka papaʻai aʻe, ʻoi aku ka maikaʻi. Inā, ma hope o ka hopena o ke ʻano hana, ʻai ʻoe i ka haʻahaʻa a me ka pololei, kaohi i ka ʻike calorie o ka papa kuhikuhi, e hiki iā ʻoe ke mālama i ke kaupaona a hoʻomau i ka lilo ʻana.