ʻO kaʻai nui, 5 mau wiki, -10 kg

ʻO ka lilo ʻana o ke kaupaona a 10 kg i 5 mau pule.

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1150 Kcal.

Kūpono kahi papaʻai nui i kona inoa. E kōkua ia iā ʻoe e lilo i ka nui o nā kilokilo e pono ai i kahi manawa pōkole a hoʻoponopono pono i kekahi mau ʻāpana o ke kino.

Pehea e ʻai ai i mea e hoʻololi nui ai i kāu kiʻi a haʻi i ke aloha i nā paona keu no ka manawa lōʻihi? I kēia lā ke kumuhana o kā mākou kamaʻilio e lilo i nā papaʻai makemake nui ʻia no kahi ala maikaʻi loa e lilo ai ke kaupaona - Hollywood, kefir, Pasternak's “5 mau mea”, no ka ʻōpū palahalaha.

Nā koina o ka papaʻai maikaʻi loa

Ka ʻai a Pasternak “5 mau mea” hoʻomohala ʻia e ka mea hoʻomaʻamaʻa ʻAmelika o nā hōkū Hollywood, ke kālaikūlohea ʻo Harley Pasternak. ʻO kēia papahana kahi ʻōnaehana hoʻololi nohona holoʻokoʻa. Me kāna kōkua, ua hoʻokele nā ​​mea kaulana he nui e hoʻomaikaʻi i kā lākou ʻike kino.

No laila, ʻelima mau kumu papaʻai nui:

• ʻO ka lōʻihi o ke ʻano he ʻelima pule.
• Paipai ka mea kākau i nā papaʻai hoʻokaʻawale ʻelima mau manawa i ka lā (ʻekolu mau pāʻina nui a ʻelua mau meaʻai liʻiliʻi.
• ʻO ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi he ʻelima mau meaʻai, ʻo ia hoʻi, ʻo nā meaʻai a pau e loaʻa i nā proteins, nā haʻahaʻa paʻakikī, nā momona olakino, fiber, a me ka mea inu ʻole ke kō. ʻO ka mālama wela liʻiliʻi o ka meaʻai (a hiki i 5 mau minuke) e mālama i nā waiwai pono o nā huahana kūlohelohe hou.
• 5 mau lā i ka hebedoma pono ʻoe e hoʻomaʻamaʻa no 25 mau minuke (ʻelima mau hoʻolālā ʻelima mau minuke).
• Hoʻokahi lā ka hoʻomaha o kēlā me kēia pule (ʻo ia hoʻi, he ʻelima mau lā no kaʻai). ʻAi e like me kou makemake. ʻO kēia "breakdown diet" i hoʻolālā ʻia ʻaʻole e hoʻopili i ke kiʻi, ʻaʻole e ʻeha ka helu metabolic.

Hiki ke kiʻi ʻia ka protein mai ka moa, ka pelehū, ka pīpī wiwi, ka ʻiʻo lāpaki, ka iʻa, ka iʻa kai, ka tī a me ka tī liʻiliʻi, nā hua. Nā hana hoʻomākaukau i kaʻiʻo - ka mahu a i ʻole ke kāhi ʻana.

Hiki ke loaʻa ka fiber, pono no ke kino, i ka bran, crispbread, coarse flour bread, non-starchy vegetable products, unsweetened fruits.

E loaʻa mai nā ʻakika e pono ai ke kino mai nā kīʻaha holoʻokoʻa, pasta paʻakikī, nā huaʻai a me nā mea kanu.

E nānā i nā momona momona i loko o nā ʻoliva a me ka aila mea kanu e pili ana iā ia, i ka iʻa (ʻoi aku ka maikaʻi o nā mea āpau - ʻulaʻula).

ʻO ke kō, ka fructose, ka glucose syrup, nā ʻano mea ʻono like ʻole me ka nui o nā mea momona nā ʻenemi o kou olakino. E heluhelu pono i nā mea o nā huahana i kūʻai ʻia.

Mai kau i nā salakeke me ka mayonnaise. ʻO nā mea koho olakino ka ʻaihue yoghurt-mustard, ka wai lemon me ka aila mea kanu, wai wai lemonona maʻemaʻe.

ʻO ka papaʻai inu o ka papaʻai he wai maoli, lāʻau lau a me ka tī ʻōmaʻomaʻo, kofe nāwaliwali, kefir momona momona a me ka waiū i hoʻomoʻa ʻia, nā wai momona.

Inā ʻoe e hahai pono i nā lula o ka ʻenehana, hiki iā ʻoe ke lilo i 7-10 kg i ka wā ʻai. ʻAʻole pono ka nui o ka calorie i kēlā me kēia lā ma mua o 1400 mau ʻāpana ikehu. ʻAʻole kapu loa nā meaʻai a me nā mea inu i loaʻa i ke kō a i ʻole ka waiʻona, a me nā huahana i loaʻa nā momona trans. Ma kahi o ke kō ʻole, hiki iā ʻoe ke hoʻohana i ka meli maoli (ʻaʻole ʻoi aku ma mua o ʻelua teaspoons i ka lā).

Paipai ʻia e hana i ka hoʻoiho ʻana i kekahi o nā lā o ka pule (e hāʻawi ʻia ka papa kuhikuhi ma lalo). Inā makemake ʻoe, hiki i hoʻokahi lā o ka pule hiki iā ʻoe, a, i ka ʻaoʻao ʻē, kau i luna - ʻai i ka meaʻai i hōʻole ʻia ai ʻoe iā ʻoe iho, akā makemake nui ia. ʻO kēlā ʻano maneuver ʻaʻole e hōʻeha nui i ka papaʻai, akā psychologically e kōkua ia i ka lawe ʻana i ka hana i hoʻomaka i ka hopena. Kūpono, e ʻae iā ʻoe iho e komo i loko o hoʻokahi pāʻina wale nō, a pili i nā rula papaʻai no ke koena.

Hoʻomaopopo mākou iā ʻoe i nā lā he 5 i ka hebedoma pono ʻoe e hoʻomaʻamaʻa, e hoʻohui i ka ikaika a me nā hoʻoikaika aerobic, no 25 mau minuke. Paipai ka mea hoʻolālā papaʻai e hana i kahi mehana ʻelima mau minuke ma mua. A laila hana i nā hoʻoikaika ikaika ʻelua, e hoʻololi nei i nā pūʻulu muscle i kēlā me kēia lā. A laila e hoʻoluli i ka abs, i kēlā me kēia lā i nā neʻe like ʻole. Hiki i ka hoʻopau ʻana i kāu hoʻolālā ke lilo i 10 mau minuke cardio a i ʻole he jogging māmā.

ʻO kekahi ala maikaʻi e lilo i ka kaupaona ka papaʻai Hollywood. Kūpono kēia ʻenehana i 2 mau pule. Hoʻonohonoho ʻia ia e hōʻemi i nā calorie a me ka hoʻēmi ʻana i nā haʻalako a me nā momona i ka papaʻai. Eia ʻoe e haʻalele i ka ʻaina kakahiaka. Akā inā he paʻakikī ʻoe i ka mālama ʻana me ka ʻaina kakahiaka ʻole, e hana me kahi kīʻaha kī ʻōmaʻomaʻo a i ʻole kofe a me ka hapa o ka huaʻulu. Paipai ʻia e hana i ʻelua mau meaʻai - ʻaina awakea a me ka ʻaina awakea. ʻO ka ʻaina awakea ma mua o 19:00.

Pono ʻoe e holoi i nā huaʻai starchy a me nā lau ʻai, nā huahana palaoa, nā meaʻai a me nā mea inu a pau i loaʻa i kahi nui o ke kō mai kāu papa kuhikuhi. Inā paʻa ʻole me ka ʻono ʻole, ʻae ʻia ka hoʻohana ʻana i nā mea momona ʻole carbohydrate. Kāpae ʻia ka inu ʻona. He mea maikaʻi hoʻi e haʻalele i ka paʻakai mai ka meaʻai no kekahi manawa, a i ʻole ka liʻiliʻi e hōʻemi i ka hoʻohana ʻana. ʻAʻole pono ʻoe e ʻai i nā meaʻai paʻakai, nā pickles, nā meaʻai puhi, nā meaʻai wikiwiki a me nā meaʻai kiʻekiʻe-calorie. Ma ka Hollywood Diet, pono e ʻai ʻia nā meaʻai a pau āu e ʻai ai. Inā ʻoe e kuke i nā meaʻai, e hoʻolapalapa a hoʻomoʻa paha iā lākou, akā mai hoʻohana i ka ʻaila a me nā momona like ʻole.

Pono e haku i kahi papaʻai nui mai nā huaʻai non-starchy, nā moa a i ʻole nā ​​hua moa, ka ʻiʻo liʻiliʻi (kūpono, pipi). Inā ʻoe e hāhai pono iā "Hollywood", i loko o 14 mau lā e lilo ke kino a i 10 mau paona kūpono ʻole.

ʻO kahi koho i makemake nui ʻia no ka hōʻemi kino nui he papaʻai ʻōpū palahalaha. ʻO nā kumu nui o kēia papaʻai ka hōʻole ʻana i ka ʻalekohola a me ka paka. Ma waena o nā hopena maikaʻi ʻole ʻē aʻe, hoʻopili kēia mau ʻano maikaʻi ʻole i ka metabolism. A, e like me kāu e ʻike ai, me nā pilikia me ka metabolism, ʻoi aku ka paʻakikī o ka lilo ʻana o ke kaumaha, a pinepine ʻole hiki ʻole. Makemake wau e haʻi aku i ka pia i aloha ʻia e ka hapa nui. Hāʻawi kēia mea inu ʻona i kahi lako nui o nā homone wahine, ka mea e hoʻonui ai i ka waiho ʻana o ka momona ma ka pūhaka a mālama i nā hanaʻai āpau i kahi liʻiliʻi.

Inā makemake ʻoe e lilo i ka paona, paipai ʻia ʻoe e hāʻawi i nā momona, kō, nā meaʻai paʻakai.

ʻO ka papa kuhikuhi nui pono e lawelawe nā huahana ma lalo nei.

• Meaʻai Frorous

  ʻO ia mau huahana, ʻoiai ʻaʻole kiʻekiʻe i nā calorie, hoʻopiha pono i ke kino a hōʻemi i ka pōloli. Loaʻa i nā meaʻai fiber nā kīʻaha like ʻole (ʻoi aku ka maikaʻi o ka laiki ʻulaʻula), nā ʻāpala, legumes, kukama, zucchini, limu, a me nā ʻōmaʻomaʻo.

• hua

  Manaʻo ʻia e nānā i nā ʻāpala a me nā pears. He maikaʻi nō hoʻi nā hua Citrus (ʻalani, grapefruits) i kēia hihia. He mea maikaʻi ke ʻai ʻana i nā huaʻai ʻaʻole i hui pū me nā huahana ʻē aʻe, e like me ka mea maʻamau, akā kaʻawale. Inā makemake ʻoe e hoʻokomo i kahi ʻāpana hua i kāu meaʻai, ʻoi aku ka maikaʻi e hele pū me nā makana o ke ʻano mai ka waiū a me ka waiū ʻawaʻawa.

• kumuʻiʻo

  E like me kou ʻike, he mea nui ka protein no ka metabolism kūpono a wikiwiki hoʻi. Ma ka liʻiliʻi ʻelua mau manawa i ka hebedoma, pono nā pāʻina (kūpono awakea) i nā iʻa a i ʻole nā ​​ʻiʻo momona a me nā mea kanu non-starchy. ʻO kekahi mau hua moa i kuke ʻia me ka hoʻohui ʻole o ka aila hiki i kahi ʻaina awakea maikaʻi loa.

Loaʻa nā aila kūpono no ke kino i nā ʻanoano a me nā ʻano hua like ʻole. Hoʻomanaʻo wale e pili ana i kā lākou kiʻekiʻe kalori a mai hoʻopau i nā mea ma mua o 50 gram i kēlā me kēia lā. Eia kekahi, mai kēlā manawa a kēia manawa, pono e hoʻokomo i nā aila mea kanu i ka papaʻai, akā ʻoi aku ka maikaʻi ʻaʻole e hoʻokau iā lākou i ka mālama ʻana i ka wela.

Hoʻonohonoho i ʻekolu mau pāʻina. Inā pōloli ʻoe i waena o nā meaʻai, hiki iā ʻoe ke loaʻa kahi meaʻai māmā ma ka hua ʻole starchy a i ʻole ka mea kanu, a i ʻole he kīʻaha kefir.

Inā ʻaʻole ʻoe e ʻoki nui i ka papaʻai, hiki i kēia ʻano ke ukali a hiki i hoʻokahi mahina. Ma ke ʻano he kūlana, ʻike ʻia ka hopena iā ia ma hope o hoʻokahi pule. ʻOiaʻiʻo, ʻo ka launa ʻana me nā haʻuki e wikiwiki ai ka hopena a ʻike ʻia. Hana i nā hoʻolālā e hoʻoponopono i kou ʻōpū a alakaʻi i ke ʻano o ka nohona hana nui.

I hoʻokahi pule wale nō, hiki iā ʻoe ke lilo iā 5-7 kilokika me ke kōkua o kahi mea maikaʻi loa papaʻai kefir… Aia he mau koho ʻelua. Pau nā mea ʻelua i hoʻokahi pule.

ʻIke ʻia ua huli ʻo Larisa Dolina i kefir ke kaupaona hoʻemi ʻana, mahalo iā ia i hoʻololi maoli ai i kāna kiʻi. No laila, i kēlā me kēia lā no hoʻokahi pule pono ʻoe e ʻai i kahi huahana (kefir, ʻuala, kalima awaawa, ʻiʻo wīwī) a inu i kefir (0,5 l). ʻO nā lā papaʻai paʻakikī loa paʻakikī loa. No laila, i ke ono o ka lā ua ʻae ʻia e inu wale i kefir, a i ka hiku - wai wale nō. ʻAʻole ia e koi ʻia e ʻai ma hope o 18:00.

ʻO ka lua o ka hoʻololi ʻana o kefir e pili ana i ka hoʻohana ʻana o ka meaʻai (kaʻiʻo wiwi, ka palaoa, nā hua moa, nā hua maloʻo, nā salakea mea ʻai, kefir) pololei i ka manawa. ʻO ia - kēlā me kēia 2 hola mai 7:00 a 21:00. He mea nui loa kefir haʻahaʻa. ʻO ke kūpono, inu i kahi inu momona ʻole. ʻO ka momona momona ʻae ʻia ʻo 1,5%.

Paipai ʻia e haʻalele loa i ka paʻakai ma kahi papa kefir.

Papa kuhikuhi papaʻai nui

ʻO kahi laʻana o ka papaʻai maʻamau o ka lā Pasternak “5 mau mea”

ʻO ka papaʻai o ka lā hoʻokē ʻai o ka papa Pasternak "5 mau mea"

I ka hapa mua o ka lā inu mākou i ka wai maʻemaʻe wale nō, a ma kahi o 15 pm hiki iā ʻoe ke uku i kahi cocktail e hoʻomaʻemaʻe pono i ke kino a hoʻopiha iā ia me nā mea pono. E hana ai i kēia, pono ʻoe e kāwili i ka yogurt maoli a i ʻole kefir (aniani), kahi maiʻa liʻiliʻi, 1 tbsp. l. nā hua flax a me ka nui o ka palaoa kupu wale. Ma hope o ka inu ʻana i kēia kakini, pono ʻoe e inu i ka wai wale nō a kakahiaka. Pāpā ʻia ka ʻai.

Hiki ke hana i nā cocktails ʻē aʻe i ka wā o ka hoʻoiho ʻana no nā ʻano like ʻole. Eia kekahi mau ʻōkuhi.

• Ka waiū soya (aniani), 20-30 g mau ʻōpō paʻa, 1 tsp. nā hua flax, 2 tsp. palaoa palaoa.
• Kahi kīʻaha o ka wai ʻalani (ʻoi aku ka maikaʻi o ka ʻomi ʻia), 1 tbsp. l. palaoa i kupu, 3-4 pcs. ʻāpiki maloʻo.
• Kahi kīʻaha o ka wai kōmato, hoʻokahi kēpau o ka tuna, 1 tsp i kēlā me kēia. limu limu a me nā lau.
• He kīʻaha waiū soy, 6 pcs. nā apricots maloʻo, 1 tbsp. l. nā hua flax, 2 tsp. ʻākala oat.

ʻO ka papaʻai o ka papaʻai Hollywood ma 14 mau lā

palapala aie… Hiki ke panai ʻia i hoʻokahi hua moa me ʻelua mau hua quail.

ʻO kahi laʻana o kaʻai ʻōpū palahalaha nui no 6 mau lā

ʻO kahi laʻana o ka papaʻai o ka papa kefir o Larisa Dolina

ʻO nā huahana i helu ʻia ma lalo nei e hoʻolōʻihi ʻia i ka lā a pau a ʻai ʻia, hoʻonohonoho i ka liʻiliʻi o 4-5 mau ʻai i ka lā.

ʻO kahi mahele o ka pule kefir maikaʻi loa

Hoʻohālikelike i kahi papaʻai maikaʻi loa

• ʻAʻole hiki ke hahai i nā papaʻai maikaʻi i hōʻike ʻia ma luna inā loaʻa iā ʻoe nā maʻi gastrointestinal, gastric ulcer a i ʻole duodenal ulcer, gastritis (ʻoi loa me ka acidity kiʻekiʻe), esophagitis (ʻōpala o ka mucosa esophageal)
• ʻAʻole pono e huli i kēia mau ʻano hana o ke kaupaona ʻana ma hope o nā hana ʻoki kino ʻana, me ka nāwaliwali o ke kino.
• Nā contraindications Unconditional no ka nānā ʻana i nā loli o ka papaʻai he keiki, ʻōpio, ʻelemakule, nā wā o ka hāpai ʻana a me ka hānai ʻana i ka waiū.

Nā pono o kaʻai nui

• Papaʻai Pasternak maʻalahi loa e hoʻokō. ʻO ʻoe iho e hoʻolālā i ka papa kuhikuhi mai nā huahana i ʻae ʻia. Mahalo i ka ʻai haʻahaʻa i nā ʻāpana liʻiliʻi, hoʻomohala ʻoe i ka ʻai kūpono a hoʻemi i ka ʻōpū. Hiki iā ʻoe ke aʻo e hoʻomalu i kou makemake a pale i ka pōloli "wolf" i ka wā ʻai. ʻO ka hoʻomaʻamaʻa kino i ʻōlelo ʻia e kōkua i ka hoʻopaʻa ʻana i ke kino a me ke kani ʻana i nā ʻiʻo. Hoʻemi ʻia ka ʻehaʻeha no ka mea hoʻokahi manawa i ka pule he lā hoʻomaha i kapa ʻia, kahi hiki iā ʻoe ke ʻai i nā mea āu e makemake ai.
• I ka Papaʻai Hollywood i kahi manawa pōkole kūpono, hiki iā ʻoe ke hoʻololi i kāu kiʻi. Ma ke kāpae ʻana (a hoʻoliʻiliʻi paha) i ka waiʻona a me ka paʻakai mai kāu papaʻai, e hoʻomaikaʻi ʻoe i kou olakino holoʻokoʻa. I ka wā o ke kiʻina hana, e hoʻomaʻemaʻe ʻia ke kino i nā lāʻau make a me nā mea ʻino ʻē aʻe. Ma ke ʻano he kānāwai, ʻoiai nā ʻai pinepine ʻole, ʻaʻole ʻike ka poʻe ma ka papaʻai Hollywood i kahi manaʻo nui o ka pōloli. ʻO kēia ke kumu, i kaʻiʻo, i hoʻopili ʻia i ka papa kuhikuhi o ʻaneʻane i kēlā me kēia lā o kēia ʻano maikaʻi loa.
• Meaʻai no ka ʻōpū palahalaha he meaʻai kaulike maikaʻi me ka haʻalele ʻana i nā huahana ʻino. ʻO ia ʻano meaʻai e hāʻawi maoli ʻaʻole wale i ka lilo ʻana o ke kaumaha i loko o ka ʻōpū, akā e hoʻoponopono pū i ke kiʻi holoʻokoʻa. Ua hānai maikaʻi ʻia ka ʻenehana a ʻaʻole paha e hele pū ʻia me nā hōʻeha ʻeha o ka pōloli, nāwaliwali a me nā hōʻike maikaʻi ʻole.
• E nānā i nā mea nui papaʻai kefir… Ma waho aʻe o ka mea hiki ke hoʻololi i nā wahi pilikia i hoʻokahi pule wale nō, e makaʻala ʻoe i nā pono o ka punahele o ka ʻenehana. ʻO Kefir kahi kumu o nā meaola he nui. ʻOiai i nā mea liʻiliʻi, maikaʻi kēia inu waiū momona i ka hōʻemi ʻana i ka pōloli, hana maʻamau i nā hana digestive, e kōkua ana e hemo i nā paʻakai ʻino mai ke kino, e hoʻopau ana i nā wai kūpono a me ke kōkua ʻana e normalize i ka microflora ʻōpū.

Nā mea maikaʻi ʻole o kahi papaʻai nui

1. hana Harley Pasternak hiki ke pilikia i ka mālama ʻana, no ka mea ʻaʻole hiki ke haku i kāu papa kuhikuhi mai nā mea ʻelima, e like me ka mea i ʻōlelo ʻia. He mea kūpono nō hoʻi ia e hoʻomaopopo me ka loaʻa ʻana o ka calorie i kēlā me kēia lā o 1400 mau kikowaena (ʻo kēia ka mea a ka mea hoʻomohala e ʻōlelo ai e ʻonā), ʻaʻole paha ʻoe e hoʻokō i ka pohō kaumaha inā ʻaʻole nui ka nui o kāu kaumaha mua. I kēia hihia, ʻae ʻia e hoʻoliʻiliʻi iki i ka ikaika o ka papaʻai, inā ʻoluʻolu ʻoe. Kūpono wale ka hoʻomaʻamaʻa kino i kēlā me kēia lā no ka poʻe i aloha mua i nā haʻuki a, i ka laulā, lawa ka ikaika o ke kino. I ka lā permissiveness, ʻaʻole hiki i nā mea āpau ke kāohi iā lākou iho a ʻaʻole hoʻi e ʻai nui. Hiki i nā lā hoʻokēʻai ke paʻakikī, keu hoʻi no kēlā mau poʻe i maʻa i ka ʻai nui ʻana. ʻO ka manaʻo pōloli, nāwaliwali, nā loli o ke ʻano a me nā hopena maikaʻi ʻole o nā papaʻai hiki ke hiki.
2. Hollywood ʻaʻole hiki ke noʻonoʻo i ke ʻano he kaulike, hōʻino ʻia nō hoʻi o ke olakino. Ma muli o ka hoʻemi ʻia ʻana o ka nui o nā huʻopaʻa i loko o ka papaʻai, koi ʻia e kākoʻo i ke kino ma ka lawe ʻana i kahi lāʻau wikamina. Hiki nō paha i ka hoʻohana ʻana o ke kofe i paipai ʻia e ka papaʻai e paʻi i kou olakino, keu hoʻi inā inu ʻoe i kekahi o ia mea. Inā ʻoe e ʻike i nā fluctuations i ke kaomi koko, a ʻaʻole ʻoe makemake i ke kope, koho i ke tī ʻōmaʻomaʻo.
3. I nā paʻakikī o ka papaʻai e loaʻa ʻōpū pālahalaha hiki ke hāʻawi ʻia i ka ʻoiaʻiʻo he nui ka poʻe, auwe, hiki i nā ʻano maikaʻi ʻole e like me ka puhipaka ʻana a me ka inu ʻana i ka ʻalekohola. ʻO ka haʻalele ʻana iā lākou (ʻo ka paka paha) hiki ke paʻakikī loa. Ma kahi papaʻai, pono ʻoe e kaohi pono i kāu meaʻai a haku pono i kahi papa kuhikuhi i kēlā me kēia lā. ʻO ka hoʻoikaika kino i koi ʻia e koi ʻia i nā hoʻoikaika manawaleʻa. ʻAʻole paha ia me ka ʻole o lākou e kiʻi ai ʻoe i kahi ʻōpū palahalaha, lahilahi a maikaʻi hoʻi.
4. Ma waena o nā cons o kahi maikaʻi loa papaʻai kefir pono e hoʻomaopopo he hiki ke hoʻonāukiuki i kahi ʻōpū huhū, hana ʻōpū ikaika a me kahi "rumbling" ʻoluʻolu ʻole i loko. ʻO ka papa mua o kefir kefir, i hoʻāʻo ʻia e Larisa Dolina, he papaʻai liʻiliʻi kāna, no laila ʻaʻole e kāpae ʻia ka manaʻo pōloli. No ka ʻokoʻa ʻelua o ke kefir hana o ka lilo ʻana o ka paona, ʻaʻole hiki i kēlā me kēia ke loaʻa ka manawa kūpono e loaʻa ai kahi mea ʻai i kēlā me kēia 2 hola.

Hana hou i kahi papaʻai maikaʻi loa

ʻAʻole kūpono e alakaʻi hou i ka papaʻai Harley Pasternak no nā mahina he 4-5 e hiki mai ana.

Hiki iā ʻoe ke hoʻi i ka papaʻai Hollywood ma hope o ʻekolu mau mahina.

No ka papaʻai ʻōpū pālahalaha, hiki iā ʻoe ke hoʻi i kāna papa kuhikuhi ma hope o ka hoʻomaha ʻana o ʻelua mahina.

E hana hou i ka papaʻai kefir, inā makemake ʻoe e nalo hou aku i nā kilokilo me ka hoʻohana ʻana o kēia huahana, hiki iā ʻoe ke hoʻomaka i 3-4 mau pule.