Contents
ʻO ka lilo ʻana o ke kaupaona a 2 kg i 3 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1050 Kcal.
ʻOiai ka nui o nā papahana e pili ana i ka pohō kaumaha, nui ka poʻe e makemake e lilo i ka paona e kūleʻa ʻole e hoʻokō i kahi kiʻi kūpono. ʻAʻole hiki i nā kānaka āpau ke kū i kaʻai kalorona haʻahaʻa a me kaʻai liʻiliʻi. Aia kahi ala i waho - he papaʻai naʻau. Makemake mākou e kau i kou manaʻo i kahi ʻōnaehana nutritional i hoʻohiki e haʻalele i nā paona keu me ka ʻole o ka wī a me nā ʻano ʻoluʻolu ʻole.
Nā koina ʻai puʻuwai
ʻO ka nīnau mau loa: he aha ka mea e ʻai ai e lilo i ke kaumaha? Manaʻo ka poʻe loea meaʻai e hoʻokomo i nā huahana i loko o ka papa kuhikuhi e wikiwiki ai i ke kaʻina puhi momona. Aia i loko:
- nā lemona, nā huaʻalani, nā ʻalani a me nā hua ʻalani ʻē aʻe;
- nā wai momona;
- kī ʻōmaʻomaʻo;
- pahu kupapaʻu kūlohelohe;
- nā paina;
- nā meaʻai i waiwai i ka fiber (bele pepa, broccoli, cauliflower, kukama, asparagus, beets a me nā mea kanu ʻē aʻe);
- nā meaʻala like ʻole;
- ʻiʻo wiwi, iʻa, iʻa iʻa;
- ka momona haʻahaʻa a me ka momona haʻahaʻa a me nā huahana waiu ʻawaʻawa;
- nā nati, nā hua;
- nā aila mea kanu.
ʻOiai ke kahakaha ʻana i kahi papaʻai, he mea nui e noʻonoʻo i ka helu calorie e pono ai, nā ʻano pākahi o ke kino a me nā makemake ʻono.
Inā he maʻalahi ʻoe e hāhai i kahi papa kuhikuhi kikoʻī, hōʻike mākou iā ʻoe e hoʻomaʻamaʻa iā ʻoe iho me kekahi ʻano o nā papaʻai puʻuwai i makemake nui ʻia a hoʻohiki hoʻi i ka pohō kaumaha nui. Noho ma luna o kekahi o nā koho papaʻai ʻaʻohe waiwai ma mua o hoʻokahi mahina. Ma hope o nā mea āpau, ʻoki mau ʻia ka ʻai ʻana o ka kalori, a me kahi papaʻai lōʻihi, hiki iā ʻoe ke hoʻonāukiuki i nā pilikia me ka hana o ke kino a ʻike i ka haʻihaʻi.
Wahi a ke koho mua loa o ka papaʻai naʻau pono ʻoe e ʻai i nā mea kanu, nā ʻili moa ʻole, ka laiki ʻeleʻele a ʻeleʻele paha a inu i ka kefir momona. I ka kuke ʻana i ka ʻiʻo, ʻoi aku ka maikaʻi o ke koho ʻana i nā ʻano maʻalahi loa o ka mālama ʻana i ka wela: hoʻolapalapa, hoʻomoʻa, simmer, akā ʻaʻole ʻai i ka ʻaila. E hana like me nā mea kanu, inā makemake ʻia. Akā makemake ʻia e hoʻopau i ka nui o ia mau mea maka a nānā i nā huahana kau. E inu nui i ka wai, a inu i ke kī a me ke kofe me ke kō ʻole. Pono ʻoe e paʻakai i nā kīʻaha, akā i ka hoʻohaʻahaʻa ʻana, inā ʻaʻole hiki ke lohi ke kaumaha o ke kaumaha, a ʻaʻole haʻalele ʻia ka puka ʻana o ka puffiness. No ka lā, pono ʻoe i 300 g o ka laiki i hoʻolapalapa ʻia, 500 g o nā mea kanu, 200 g o ka moa a hiki i 300 ml o kefir.
Ma nā koho āpau no ka pohō kaumaha o ka puʻuwai, paina nā paina haʻihaʻi, e like me kāu e ʻai ai ma kahi o ʻehā mau manawa i ka lā a hōʻole e ʻai ma ka liʻiliʻi he 2-3 mau hola ma mua o ka hiamoe.
ʻO ka lua o ka koho no ka papaʻai hearty Hōʻike pū kekahi i ka meaʻai me nā mea ʻehā. I kēia manawa pono e hoʻopili ʻia ka papaʻai o 5 mau hua moa, 200 g o ka waiū momona momona momona, kahi lima o nā nati like ʻole a me 500 g o nā hua. ʻAe ʻia hoʻi e hoʻopau i kahi teaspoon o ka meli maoli a Jam paha i ka lā inā ʻoe he niho momona. Mai makaʻu, ʻo ka nui o nā mea maikaʻi ʻaʻole e hoʻopili i ka pohō kaumaha ma ke ʻano maikaʻi ʻole, akā ʻo kou hiki ke hemo ma muli o ka nele o nā mea momona i ka papaʻai e hoʻoliʻiliʻi nui ia.
ʻO ke koho ʻekolu no ka papaʻai hearty hoʻolako no ka hoʻohana ʻana o 300 g o ka iʻa wīwī (hoʻomākaukau ʻia i kekahi ʻano i hoʻohana ʻole i nā momona), 600 g o nā mea kanu, ʻelua maiʻa liʻiliʻi, 300 ml o ka waiū. No ka hoʻohui ʻana i nā ʻano like ʻole i ka papa kuhikuhi a hoʻomomona i kāu mau ʻono, hiki iā ʻoe ke hana i ka waiū waiū maiʻa. ʻOno, haʻahaʻa o nā calorie, a olakino loa.
Inā paha he monotonous kāu mau papaʻai ma luna, makemake paha ʻoe ia. koho ʻehā no ka papaʻai hearty… I kēia hihia, kuhikuhi ʻia kahi papa kuhikuhi no 3 mau lā, a hiki ke hana hou hou ʻia (a i hoʻokahi mahina) a ʻoluʻolu nā unahi me ka māka ma ka helu i makemake ʻia. Aia kahi lumi no ka meaʻai hou aʻe ma aneʻi. Paipai ʻia no ka hoʻohana ʻana i ka tī momona momona, kefir, nā cereal (laiki, ka oatmeal), nāʻiʻo momona a me nā iʻa, nā hua like ʻole, nā hua a me nā mea kanu. ʻAe ʻia e ʻai i kahi berena liʻiliʻi (ʻoi aku ka maikaʻi ma mua o ka rai a i ʻole ka palaoa āpau) a me ka meli. ʻAi - ʻelima mau manawa i ka lā.
ʻO ka papaʻai o ka papaʻaiʻai nui 1
ʻO ka ʻaina kakahiaka: nā kukama me nā ʻōmato i ke ʻano o ka salakeke (200 g); kefir (150 ml).
ʻO kaʻaina awakea: porridge laiki (150 g); 100 g moa hoʻopihapiha moa; saladi kāpeti keʻokeʻo me nā kukama (200 g).
ʻO ka porridge raiki ahiahi (150 g) a me ka hapalua o ke kīʻaha kefir.
ʻO kaʻaina awakea: 100 g moa a me nā kāloti.
ʻO ka papaʻai o ka papaʻaiʻai nui 2
ʻAina kakahiaka: 3-egg omelette, hoʻomoʻa ʻia a i palai ʻia me ka ʻole o ka aila; 'ōpala a me ka salakeke pear (150 g).
ʻO kaʻaina awakea: 100 g o ka curd a me ka hapa lima o nā nati; 150 g ʻalani.
Mea ʻai ahiahi: 2 mau hua i hoʻolapalapa ʻia a hiki i 200 g o ke kiwi.
ʻO kaʻaina awakea: 100 g o ka tī tī a me ka hapa lima o nā nati (hiki iā ʻoe ke hoʻohui i kahi teaspoon o ka meli i ka pā).
ʻO ka papaʻai o ka papaʻaiʻai nui 3
ʻAina kakahiaka: hana ʻia ka cocktail me ka waiū 150 ml a me kahi maiʻa liʻiliʻi.
Lunch: 150 g iʻa i hoʻomoʻa ʻia; 300 g salake kukama, kāpī keʻokeʻo a me ka pepa bele.
Mea ʻai māmā: Inu i ka cocktail like me ke kakahiaka, a i ʻole he maiʻa a me ka hapa o ke aniani o ka waiū ma ke kaʻawale.
ʻO kaʻaina awakea: 150 g o nā hoʻopiha iʻa i hoʻolapalapa ʻia a hiki i 300 g o kāloti shabby a me ka salakeke avocado.
ʻO ka papaʻai o ka papaʻaiʻai nui 4
Day 1
ʻAi kakahiaka: kahi omelet o nā hua manu 2 a me kahi ʻōmato (hiki iā ʻoe ke hoʻohui i kahi berena liʻiliʻi ma ia i ka wā o ka kuke ʻana); kī me kahi ʻāpana lemona; palaoa rai.
Mea ʻai māmā: ka sāleta o ke kiwi, maiʻa, 5-6 mauʻu ʻōpala, nā ʻāpana lima o nā nati, i hoʻowali ʻia me ka meli maoli a me ka yogurt hakahaka (hiki iā ʻoe ke ʻala i ka pā me kahi pinina o ke kinamona).
ʻO kaʻaina awakea: 150-200 g o salmon i hoʻomoʻa ʻia i ka momona momona momona a i ʻole ka waiʻawa kawa (a i ʻole nā iʻa ʻē aʻe āu e makemake ai); 2 kele. l. laiki i hoʻolapalapa ʻia.
Mea ʻai ahiahi: he kīʻaha o kefir a me ka berena palaoa holoʻokoʻa.
ʻO kaʻaina awakea: 200 g o ka curd momona momona a me ka piha lima o nā apricots maloʻo.
Day 2
ʻAina kakahiaka: 100 g oatmeal (kuke i ka wai) me hoʻokahi kālī ʻōpala, kahi teaspoon o ka meli a i ʻole ka jam; tī me ka lemon, kahi ʻāpana o ke kokoleka pouli a me ka marmalade.
Mea ʻai māmā: kahi ʻāpana o ka salakeke bele, feta tī, lettuce, i hoʻowali ʻia me kahi aila ʻoliva liʻiliʻi; rug crouton.
ʻAina awakea: kaʻuala i hoʻomoʻa nui ʻia; a hiki i 200 g o ka umauma moa, ʻōpala a hoʻomoʻa ʻia paha.
Mea ʻai ahiahi: 150-200 g o curd, i hoʻowali ʻia me ka yogurt momona momona a me 1 tsp. meli; he piha lima o nā nati.
ʻO kaʻaina awakea: kahi kīʻaha o kefir.
Day 3
Kakahi kakahiaka: hana ʻia mai ka jelly mai 300 ml o ka waiū, 1 tbsp. l. kakoa, 2 tbsp l. gelatin; Kope kī.
Mea ʻai māmā: ʻo yogurt maoli (200 ml) i ka hui o ka piha lima o nā blueberry a me nā nati; hiki iā ʻoe ke ʻai i ka 1 tsp. meli.
ʻO kaʻaina awakea: 200 g o nā mea kanu mahu; 100 g puaʻa wīwī i hoʻowalewale ʻia i loko o ka kirimaila momona me nā hua liʻiliʻi.
Mea ʻai ahiahi: 2 tbsp. l. curd me kekahi mau ʻāpana o nā apricots maloʻo a me kahi pine o ke kinamona.
ʻO kaʻaina awakea: nā hua i hoʻolapalapa ʻia (2 pcs.); tī me ka lemon a me 1 tsp. meli.
Contraindications no kaʻai momona
- ʻO ka noho ʻana ma ka papaʻai puʻuwai (ma ka liʻiliʻi me ka nīnau ʻole ʻana me ke kauka) ʻaʻole ia no nā keiki, ʻōpio, nā wahine hāpai, lactating a me menopause, ka poʻe me nā maʻi maʻi mau, a i ka wā maʻi.
- Eia kekahi, ʻaʻole pono ʻoe e huli i kahi papaʻai momona ma hope o ke kahakaha ʻana.
Nā Pōmaikaʻi o kahi Diet Hearty
- Hāʻawi kahi papaʻai puʻuwai aloha iā ʻoe e lilo i ke kaupaona me ka ʻole o ka pōloli nui a me ka hoʻonele ʻole ʻana i ke kino i ka lawe ʻana i nā mea ola.
- ʻO ka lilo ʻana o ke kaupaona i kēia ala, he kanaka, ma ke ʻano he rula, manaʻo ikaika, hiki ke hele i loko no nā haʻuki a noho ikaika.
- ʻO nā ʻano o nā koho hōʻemi kaumaha e ʻae ai iā ʻoe e koho i kahi mea kūpono iā ʻoe.
- ʻAʻole koi ke ala i ke kūʻai ʻana i nā huahana o waho, loaʻa nā meaʻai āpau.
Nā mea maikaʻi ʻole o ka papaʻai
- ʻOi aku ka maikaʻi o ka papaʻai momona no ka hana kino ʻana o ke kino ma mua o ka hana ʻana i ke kino nui.
- No kekahi nalo ʻana o ka paona, ʻo ka papa kuhikuhi (ʻo ia hoʻi nā koho ʻekolu mua) he monotonous ia, a ʻo ia ʻano pāʻina, a no kekahi mau lā, lilo ia i mea hoʻāʻo paʻakikī no lākou.
Pāʻai hou
Ma hope o ka hoʻokō ʻana i kekahi ʻano o ka papaʻai hearty ʻoi aku ka lōʻihi ma mua o ʻelua mau pule, pono ʻoe e hoʻomaha iki ma kahi o 3 mau mahina. Ma hope o ka pau ʻana, hiki iā ʻoe ke huli hou i ke kiʻina hana, inā makemake ʻia.