Papaʻai olakino, 7 lā, -4 kg

ʻO ka lilo ʻana o ke kaupaona a 4 kg i 7 mau lā.

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1250 Kcal.

Manaʻo ka hapa nui o mākou i nā papa hana hoʻohaʻahaʻa kaumaha āpau e pili ana i nā kaohi papaʻai e hiki ai ke hōʻeha i ke kino. ʻOiaʻiʻo, ʻaʻohe makemake kekahi e hana i kahi mea maikaʻi ʻole na lākou iho. No laila he aha kāu e hana ai inā makemake ʻoe e lilo i ka paona? E kōkua kahi papaʻai olakino iā mākou. E ʻike pehea e lilo ai ka kaumaha me ka hoʻomāinoino ʻole ʻana i ke kino.

Nā koina no ka papaʻai olakino

Hoʻolālā ʻia kahi papaʻai kaulike e kōkua iā ʻoe e lilo i ka paona me ka hōʻeha ʻole i kou olakino. I ka manawa like, he mea nui e noʻonoʻo i ka waiwai waiwai, ka ʻike calorie, nā ʻano meaʻai like ʻole, ka nui a me ka manawa o nā pāʻina, a inu i ka wai piha.

ʻO ke kumu o kaʻai pono ka loaʻa ʻana o nā protein, carbohydrates, momona i ka papaʻai, a me ka huaora hoʻohui o ka meaʻai. Me ka ʻole o kēia mau mea, paʻakikī loa ka hana ʻana o ke kino me ka pololei. Inā loaʻa ka hemahema o kekahi a i ʻole kekahi mea ʻē aʻe, hiki iā ʻoe ke aʻo mua e pili ana i ka ʻili maloʻo, nā kui kiki, mae a me ka nalo ʻana o ka lauoho, nā hana maikaʻi ʻole o nā mea kūloko a me nā hōʻike maikaʻi ʻē aʻe.

Mai hōʻemi i ka ʻike calorie o ka papaʻai. E hoʻoholo i kāu helu calorie pololei, he mea nui e noʻonoʻo i ka makahiki, ke kaupaona, ka hoʻoikaika kino. ʻAʻole ia e koi ʻia e ʻai ma lalo o 1200-1300 mau anakahi uila i kēlā me kēia lā. Inā pono ʻoe e hoʻolei i kahi nui o nā kilokika, a maopopo iā ʻoe e lilo ana ʻoe i ka paona no ka manawa lōʻihi, ʻoi aku ka maikaʻi ʻaʻole e hoʻemi i ka nui o ka calorie ma lalo o 1500. Ke loaʻa nei i kahi kaupaona koʻikoʻi koʻikoʻi, kēia ala hiki iā ʻoe ke hoʻolei iā 1-2 kilokilo i kēlā me kēia pule. ʻOiai, ʻoiaʻiʻo, he mea pākahi nā mea āpau.

Inu ma kahi o 1,5 liters o ka wai maʻemaʻe i kēlā me kēia lā. I ke kau wela, aʻoaʻo ʻia e inu i 2 liters i mea e pale ai i ka make wai, kahi kūlana weliweli loa ia. Eia kekahi, ʻo ka lawe ʻana i ka wai kūpono e hōʻoia ai i ka ʻili a me ka lauoho olakino, hoʻemi i ka makaʻi o ka maʻi maʻi a me nā maʻi ʻē aʻe, a kōkua i ka hoʻopau ʻana i nā mea ʻino mai ke kino.

E pili ana i ka helu a me ka manawa o ka ʻai, e hoʻāʻo e pili pono i ka papaʻai hakina. Paipai nā lula o ka papaʻai olakino kaulike aia ma ka liʻiliʻi he ʻelima mauʻai i ka lā. E hoʻolālā i kāu papa hana i kēlā me kēia lā e pāʻina kakahiaka i ka hola mua ma hope o ka ala ʻana a me ka ʻaina awakea 3 mau hola ma mua o ke pio ʻana o ke kukui. ʻO ka hapa nui o ka ukana meaʻai, inā makemake ʻoe e lilo koke ka paona a laila ʻaʻole loaʻa ka paona, pono ʻia e hoʻopaneʻe ʻia i ka hapa mua o ka lā (ka manawa a mākou e hana nui ai). ʻOi aku ka maʻalahi o ka hoʻolilo ʻana i ka hapa nui o nā calorie i hoʻopau ʻia, a ʻo ka makaʻu o ka pōloli i ke ahiahi, ke hele nei a mamao loa me ka maʻamau, ʻoi aku ka liʻiliʻi.

E hoʻolako i kāu meaʻai me nā meaʻai like ʻole i loaʻa ka nui o nā meaʻai a ʻaʻohe momona ʻino. No laila, ʻaʻole pono ʻoe e kūʻai pinepine i nā huahana meaʻai wikiwiki, nā momona kiʻekiʻe-calorie, ka pata, ka waiʻona. Akā ʻo ka ʻiʻo wīwī, ka iʻa, nā mea kanu, nā huaʻai, nā mea kanu, nā cereals, ka pasta paʻa ma ka papaʻaina e lawa. Inā ʻaʻole hiki iā ʻoe ke haʻalele i nā meaʻai starchy, e ʻai i ka rai a i ʻole ka berena palaoa piha. Ma kahi o nā meaʻai palai, e hoʻāʻo i ka ʻai ʻia, ka paila, ka mahu, a me nā mea ʻē aʻe i hoʻomoʻa ʻole ʻia. ʻO nā mea āpau e hiki ke ʻai maka (e like me nā huaʻai a me nā mea kanu) ʻoi aku ka maikaʻi ʻaʻole i moʻa. No laila ʻoi aku ka nui o nā mea pono e mālama ʻia i loko o lākou, a ʻaʻole pono ʻoe e hoʻolilo i ka manawa hou.

ʻAi i ke kō kō e hiki ai, a i ʻole lele wale iā ia āpau. E hoʻomanaʻo he hūnā pinepine ia ʻaʻole wale i ka meaʻai, akā i nā mea inu pū kekahi. Inu liʻiliʻi i nā inu carbonated, wai inu pūʻolo. Ma kahi o ke kō, e hoʻohui i kahi meli a Jam paha i ka papaʻai, ʻoi aku ke olakino.

He mea nui nō hoʻi e hōʻemi i kāu lawe paʻakai. Hiki i kahi keu o ia mea i ka papaʻai ke alakaʻi i ka hypertension a me nā pilikia ʻē aʻe. E hoʻāʻo ʻaʻole e paʻakai i ka meaʻai i ka wā kuke, ʻoi aku ka maikaʻi o ka hoʻohui ʻana i kahi paʻakai ma mua o ka ʻai ʻana i ka meaʻai. ʻO kēia ala ʻaʻole ʻoe e hoʻonui i ka meaʻai.

E pili ana i ka lōʻihi o ka papaʻai olakino, hiki iā ʻoe ke ʻai ia i nā manawa āpau. Ma ka maʻalahi, ke hoʻokō ʻoe i ka hopena i makemake ʻia, e hoʻonui i ka ʻike calorie o ka papaʻai i kahi hōʻailona e ʻae ai iā ʻoe ʻaʻole e lilo i ka kaupaona a i ʻole loaʻa ka kaumaha.

Papa kuhikuhi olakino olakino

ʻO kahi laʻana o ka papaʻai olakino no hoʻokahi pule

Contraindications i kahi papaʻai olakino

Hiki ke ukali ʻia i ka papaʻai olakino e nā mea āpau, ke ʻole ke kuhikuhi ʻia kahi papaʻai ʻē aʻe no nā kumu olakino.

Nā pono o kahi papaʻai olakino

1. Ma hope o 3-4 mau hebedoma o ka hahai ʻana i nā loina o ka papaʻai olakino, hoʻomaikaʻi maikaʻi ke kino i kona olakino, ka hoʻopau ʻana i nā mea e pono ʻole ai. A ʻo nā mea pono e hele mai me ka meaʻai, me ka hoʻolālā kūpono o ka papa kuhikuhi, e hāʻawi i ke kino me nā mea āpau e pono ai no ka hana piha.
2. Hiki iā ʻoe ke lilo i kaupaona ma ka papaʻai olakino me ka pololei a me ka lohi, ke kāpae ʻana i nā paona keu.
3. ʻAʻole hele pū ka nalowale ʻana me ka pōloli.
4. ʻAʻole pono ke kūʻai ʻana i nā huahana kakaʻikahi a pipiʻi.
5. Eia kekahi, e hauʻoli ka poʻe makemake e lilo i ke kaumaha ʻaʻohe pāpā paʻa, a maikaʻi ke koho ʻana i nā huahana i ʻōlelo ʻia. Hāʻawi kēia iā ʻoe e hoʻolālā i ka papa kuhikuhi e like me kou makemake.
6. Me kahi papaʻai olakino, ma ke ʻano he rula, hoʻomaikaʻi ke olakino laulā, ka hiamoe ʻole, nāwaliwali, luhi, ka hanu a me nā pilikia ʻē aʻe.

Nā mea maikaʻi ʻole o ka papaʻai olakino

• ʻOiai, ke hana nei i kahi papaʻai olakino, pono i kekahi mau kapu, a pono ʻoe e kaohi i kāu papaʻai.
• Inā maʻa ʻoe i ka ʻai pinepine ʻana i ka meaʻai hoʻopōʻino, i ka wā mua e ʻike ʻia ka ʻai a me ke ono ʻole o ka meaʻai hou iā ʻoe.
• Eia kekahi, ʻaʻohe kūpono ka papaʻai olakino no ka poʻe e alualu nei i nā hopena wikiwiki, no ka mea ʻaʻole ia e hana e hoʻolei i ke kaupaona i ka wikiwiki o ka uila.
• Pono e hoʻololi i nā ʻano ʻai he nui.

Ke noi nei i kahi papaʻai olakino

He ʻōlelo aʻoaʻo e hana i nā lula maʻamau o ka papaʻai olakino i maʻa mau a haʻalele iā lākou mai ka wā hiki ʻole.