Contents
ʻO ka lilo ʻana o ke kaupaona a 7 kg i 14 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 830 Kcal.
Ua ʻike lōʻihi ʻia e nā poʻe loea i ka poʻe noho o ke Kaiwaenahonua, e like me Helene, ʻike ʻia lākou e ke olakino maikaʻi a ʻaʻole ʻeha loa i ka kaupaona. Ma muli o nā kumumanaʻo o ka hānai a ka poʻe Helene, ʻaʻole ia he kaulike wale i nā calorie, akā pono pū kekahi, ua hoʻomohala ʻia kēia papaʻai, kahi e hiki ai iā ʻoe ke lilo ma kahi o 14 kg o ke kaupaona i 7 mau lā.
Koina ʻai Helene
Wahi a nā koi o ka papa Helene, hoʻokaʻawale ʻia ka meaʻai i ʻae ʻia no ka ʻai ʻana i mau hui.
Hoʻopili ka hui mua i nā meaʻai i hiki ke ʻai ʻia i kēlā me kēia lā, ka lua - ʻae ʻia a 4 mau manawa i ka pule, ke kolu - nā mea hiki ke loaʻa i ka papaʻai, ma ka hapanui o 3 manawa i ka mahina.
ʻO ka hui mua o:
- piʻa;
- palaʻai;
- pasta i hana ʻia mai ka palaoa durum;
- nā mea kanu;
- huaʻai;
- nā hua;
- nā ʻano ʻanoʻano nut;
- tī;
- nā huahana waiu a me ka waiū fermented;
- ʻaila ʻoliva;
– waina ʻulaʻula maloʻo.
ʻOiaʻiʻo, inā ʻaʻole ʻoe e inu i ka waiʻona, a laila ʻaʻole pono ʻoe e inu i ka waina. Akā, he mea ʻē aʻe ia i ka pia hoʻokahi, inā ua lilo ka inu ʻana i ka ʻōmole lua i mea maʻamau, a i ʻole i nā liqueurs ʻono.
ʻO ka pūʻulu ʻelua:
- nā hua manu;
- nā meaʻono;
- he iʻa;
- iʻa iʻa.
Wahi a nā mea hoʻomohala o kēia meaʻai, pono e loaʻa kēia mau huahana ma ka papa kuhikuhi me kēlā ʻano pinepine. No laila e mālama ʻoe i ke kaulike maikaʻi loa, e kōkua ana i ke kino e hoʻomaʻemaʻe mālie iā ia iho a ma ka manawa like e lilo i ke kaumaha.
ʻOiaʻiʻo, pono ʻoe e nānā i kāu nui o ka ʻāpana. ʻAʻole pono ʻoe e ʻai ma mua o 200 (maximum, 250) g i kēlā me kēia manawa, i ʻole e kīloi i ka ʻōpū a omo i ka nui o nā calora keu. ʻO ka nui o ka calorie o ka papa Helene ʻo 1200-1500 calories i kēlā me kēia lā. Inā makaʻu ʻoe e hele i kahi mamao loa me kēia anakuhi, e hoʻomaulia i ka ʻike calorie pili i nā meaʻai a me nā pā āu e ʻai ai.
Aia ia i ka nui a me ka wikiwiki e pono ai e lilo i ka kaumaha. Inā makemake ʻoe e hoʻoponopono hou i kou kino no kekahi hanana, a laila e hoʻopakele ka papa 14 mau lā, a hāʻawi ʻia ka papa kuhikuhi ma lalo. Inā makemake ʻoe e lilo i ka paona me ka lohi, a pono ʻole ka hoʻoponopono kino wikiwiki, a laila hiki iā ʻoe ke ʻai me ke akahai a me ke kaulike. Ma ke ala, pono ka noho ʻana ma kahi o kēia ʻano papaʻai ma hope o ka lilo ʻana o ke kaupaona (maliʻa paha i kekahi manawa e ʻae ana i ka hoʻomaha, akā ʻaʻole e haʻalele iā ia ma ke ʻano).
I ka pāʻina mua, ke mālama ʻole ʻia ka meaʻai, i ka manaʻo o nā meaʻai he nui, i mālama ʻia, akā me ka nui o ka hoʻoikaika kino, puhi ʻia ia Akā ʻaʻole nā pōpō a me nā meaʻono like, kahi i loko o ka nui o nā huehue ʻaʻano wikiwiki, akā ʻo ka durum pasta pasta, cereal, palaoa rai, a me nā mea ʻē aʻe nā mea ʻai maka a i ʻole i paila ʻia ... No nā meaʻai māmā, koho i nā hua, nā lau, a me nā hua a me nā mea kanu āu e makemake ai.
No ka papaʻai 14 mau lā, ʻo kāna hiʻona hiʻona ka hoʻololi o nā lā: hoʻokahi ka protein, ʻo ka mea aʻe ka mea ʻai. I nā ʻano he nui, kōkua kēia i mea e loaʻa ai kahi hopena maikaʻi ma ka ukali ʻana i ka ʻōnaehana.
Inā hoʻoholo ʻoe e hele i ka papa Helene 14 mau lā, pono ʻoe e pili i kahi mea e like me kēia papa kuhikuhi.
ʻO ka lā mua
ʻO ka ʻaina kakahiaka: ka palaoa me kahi ʻāpana liʻiliʻi o ka cheese feta; kofe ʻeleʻele.
ʻO ka ʻaina kakahiaka ʻelua: ka yoghurt unsweetened maoli, hiki iā ʻoe ke hoʻohui i kahi meli liʻiliʻi.
ʻO kaʻaina awakea: kahi'āpana moa liʻiliʻi (palaiʻia me kaʻailaʻole a iʻole i kāluaʻia), he salakeke o nā bele a me nā anianiʻulaʻula.
Mea ʻaina awakea: pālua i ka ʻaina kakahiaka.
ʻAina ahiahi: iʻa iʻa ʻia; he kīʻaha kī tī.
ʻElua lā
ʻAi kakahiaka: salakeke o nā kukama, nā'ōmato, ka letus; kofe ʻeleʻele.
ʻO ka lua o ka ʻaina kakahiaka: kekahi mau mea ʻai (ma kāu makemake).
ʻAina awakea: ʻelua mau ʻuala i kālua ʻia a i ʻole eggplants; sopa meaʻai.
Mea ʻai ahiahi: kekahi saladeta Greek.
ʻAina ahiahi: zucchini i kālua ʻia i ka hui o kahi ʻōmato a me kahi liʻiliʻi liʻiliʻi; kī ʻōmaʻomaʻo.
ʻO ka lā ʻekolu
ʻO ka ʻaina kakahiaka: a hiki i ka 200 g o ka cheese cottage haʻahaʻa; kofe me ka waiu.
ʻO ka lua o ka ʻaina kakahiaka: kekahi mau kukama me ka ʻakaʻakai a me kahi aila ʻoliva liʻiliʻi.
ʻO kaʻaina awakea: ka iʻa i hoʻomoʻa ʻia a hoʻomoʻa ʻia, kekahi mau ʻōmato.
Mea ʻai ahiahi: kahi ʻāpana o ka lavash me ka tī feta a me nā ʻōmato.
ʻAina ahiahi: eggplant me ka ʻiʻo liʻiliʻi a me nā aniani.
A laila hoʻi mākou i ka lā mua, a hana hou i nā lā ʻekolu i luna a hiki i ka hopena o ka papaʻai.
Hoʻohālikelike i ka papa Helene
Inā ʻaʻohe ou pilikia olakino koʻikoʻi a maʻi i nā ʻāpana meaʻai i hoʻohana nui ʻia i ka papaʻai, a laila ʻae ʻia ʻoe e pili i kēia ʻōnaehana.
ʻAʻole like me nā hana hou hou o ka nalo ʻana o ke kaupaona, kaulike kaulike ka papaʻai i hāpai ʻia e nā mea hoʻomohala o ka papa Helene.
Hele mālie ke kaumaha, me ka lele ʻole o ka lele koke, a he mea nui loa kēia no ka mālama ʻana i ke olakino.
Nā pono o ka papa Helene
Hoʻonui ʻia ka metabolism.
ʻAʻole ʻeha ke ʻano o ka ʻili, ka lauoho, nā kui, akā i ka ʻaoʻao ʻē, inā ʻoe e hele pololei i ka hoʻēmi kino, hiki ke hoʻomaikaʻi.
Kūpono kēia papaʻai i nā poʻe he nui. Kakaikahi loa nā kapu.
Hiki iā ʻoe ke ʻai me ka ʻono, ʻaʻole make i ka wī, a ma ka manawa like lohi a lilo maoli i ka paona.
ʻAʻole pono e lawe i ka meaʻai ma hope o ka manawa kūpono i hāʻawi ʻia. No laila, hiki iā ʻoe ke hoʻoponopono i ka ʻōnaehana e kūpono i kāu papa kuhikuhi me ka ʻole o ka hoʻohaunaele ʻana i ke kahe maʻamau o ke ola.
Nā mea maikaʻi ʻole o ka papa Helene
ʻO ka hemahema wale nō paha ke kumu kūʻai o kekahi mau huahana. ʻAʻole hiki ke kūʻai aku nā meaʻai a pau i hāʻawi ʻia i kēia ʻōnaehana meaʻai iā ʻoe.
Pāʻai hou
ʻOiai ua kaulike kēia meaʻai, ʻoi aku ka maikaʻi o ka kali ʻana i hoʻokahi mahina ma mua o ka hana hou ʻana (pili kēia i ka ʻōnaehana 14-lā). Akā ʻo nā loina o ka meaʻai me ka hoʻokaʻawale ʻana i nā huahana i nā hui e ʻōlelo ʻia e hana ʻia i ke ʻano o ke ola.