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Pehea e lilo ai ke kaupaona i ʻekolu mau mahina: ka papaʻai. Video
Ma hope o ka wehewehe ʻana i kahi manawa no ka lilo ʻana o ke kaumaha i loko o ʻekolu mahina, hana pololei ʻoe - i kēia manawa hiki iā ʻoe ke hoʻokō i nā hopena maikaʻi ʻole me ka pōʻino ʻole i kou olakino. ʻO kahi ala kūpono i ka hoʻopau ʻana i nā paona ʻē aʻe e hōʻoiaʻiʻo i kahi hopena paʻa a me ka hoʻomaka ʻana o kahi ola ʻē aʻe, kahi i loaʻa ai nā hauʻoli ʻē aʻe ma waho o nā buns a me nā kokoleka.
Hoʻemi i ke kaumaha i loko o ʻekolu mahina
Nā loina maʻamau o ka meaʻai meaʻai
No ka lilo ʻana o ke kaumaha i ʻekolu mahina, ʻoiaʻiʻo, hiki iā ʻoe ke loaʻa i nā meaʻai he nui me nā menus kikoʻī ma ka Pūnaewele a hahai iā lākou. Akā ʻoi aku ka maikaʻi ke kamaʻāina ʻoe a hoʻomaopopo i ke kumu pono o ka meaʻai meaʻai me ka manaʻo e lilo ke kaumaha. E kōkua kēia iā ʻoe e haku kūʻokoʻa i ka papa kuhikuhi a hoʻohui i nā huahana i mea e lilo ai ka meaʻai ʻaʻole i mea ʻeha iā ʻoe, akā he leʻaleʻa maoli a paʻa ka hopena.
ʻO ka mua, e noʻonoʻo i nā meaʻai i kēia manawa ke kumu nui o kāu ʻai. ʻO ka mea maʻamau, he mau meaʻai i hoʻomaʻemaʻe ʻia - kahi kumu o nā carbohydrates "maʻalahi", e hoʻomoʻa koke ʻia e ke kino a hoʻomāʻona i ka pōloli, akā ma hope o ka makemake e ʻai hou me ka wikiwiki. ʻAʻohe meaʻai soda a i ʻole cereals i hōʻailona ʻia i ka "fitness" e hoʻololi i ke ʻano o ia mau carbohydrates, kōkua wale kēia mau meaʻai i ka waiho ʻana o nā momona momona a ʻaʻole e koi i ke kino e hana e puhi iā lākou.
E hoʻololi i nā ʻakipaʻa maʻalahi me nā haʻahaʻa paʻakikī - nā berena palaoa piha, nā cereals, nā mea kanu, a me nā huaʻai momona. Pono kāu ʻai i nā protein o nā holoholona (ʻiʻo a me nā iʻa) a me nā protein mea kanu - nā legumes, limu. No nā meaʻono, ma kahi o ke kō, e ʻai i ka meli a me nā huaʻai, me ka ʻole o ka hua waina a me ka maiʻa. E hoʻohui i nā ʻōmaʻomaʻo a me nā mea kanu i ka papa kuhikuhi.
E hoʻohui i ka meaʻai me ka hana kino, no laila e puhi wikiwiki ʻia nā hale kūʻai momona a mālama ka ʻili i kona leo i ka manawa like.
E hoʻomanaʻo i ka loaʻa ʻana o nā meaʻai ergotropic e hoʻolalelale i ka metabolism a kōkua iā ʻoe e hoʻemi wikiwiki i ke kaumaha. ʻO kēia nā mea momona liʻiliʻi liʻiliʻi, ʻulaʻula ʻulaʻula, kālika, aniani, ginger, mai nā mea inu - ʻōmaʻomaʻo. Akā aia kekahi mau meaʻai trophotropic e hoʻolohi i kēia kaʻina hana. ʻO ka mea mua, ʻo ia nā mea āpau i loaʻa i ka hū, a me nā nightshades: nā ʻōmato, nā eggplants, nā ʻuala. Hiki iā ʻoe ke ʻai iā lākou, akā no ka pale ʻana i kā lākou hopena, hoʻohui i nā mea ergonomic i kēia mau kīʻaha.
Pehea e lilo ai ke kaumaha i loko o ʻekolu mahina
E helu i ka ʻai calorie i kēlā me kēia lā āu e pono ai, e noʻonoʻo ana i ke kiʻekiʻe, ke kaumaha, ke kiʻekiʻe o ka hana kino, hiki ke hana ʻia kēia me ka manuahi ma kekahi o nā pūnaewele i hoʻolaʻa ʻia no ka ʻai ʻana a me ka pohō kaumaha. No ka hoʻomaka ʻana i ka lilo ʻana o ke kaumaha, pono ʻoe e hana i kahi calorie deficit, ua lawa inā he 15-20%, ka mea e pale aku ai i ka pōloli, ka mea e koi ai i ke kino e hoʻopau i ke kaulike hormonal.
E inu i ke aniani wai me kahi teaspoon o ka meli a me ka wai lemon ma ka ʻōpū ʻole 20 mau minuke ma mua o ka ʻaina kakahiaka.
I kēlā me kēia lā i ka manawa hoʻokahi, ma ka home a i ʻole ma ka hana, e ʻai i ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi, ka meaʻai ma waena o nā meaʻai nui - he ʻāpala, kāloti a i ʻole ke aniani kefir. No ka ʻaina kakahiaka a me ka ʻaina awakea, pono ʻoe e ʻai i ka nui o nā calorie, ʻo ia ka 70-75%, ʻoi aku ka liʻiliʻi o ka ʻaina ahiahi a ʻaʻole ma mua o 4 mau hola ma mua o kou hele ʻana i kahi moe. Ma hope o ia mea, hiki iā ʻoe ke inu i kahi aniani o ke kefir haʻahaʻa haʻahaʻa, ʻai i kahi ʻāpana grapefruit a i ʻole kiwi. Pono nā meaʻai a pau he mea hou, paila, a kālua paha.
Heluhelu ma: pili pūʻulu koko.