Contents
- Koina ʻai Kōlea
- Ka papa kuhikuhi papaʻai
- ʻO kahi laʻana o ka papaʻai Korea i kēlā me kēia lā (Manaʻo 1)
- ʻO kahi laʻana o ka papaʻai Korea i kēlā me kēia lā (Manaʻo 2)
- ʻO kahi laʻana o ka papaʻai Kōlea no 5 mau lā (koho 3)
- Nā Contraindications i ka papaʻai Kōlea
- Nā pono o ka papaʻai Kōlea
- Nā mea maikaʻi ʻole o ka papaʻai Kōlea
- Hana hou i ka papaʻai Kōlea
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 810 Kcal.
He mea hou ka papaʻai Kōlea i nā dietetics. Paipai ʻia e noho ma luna ona a hiki i nā lā he 13-14, ka pohō kaumaha i kēia wā he 4-8 kg. Ua hoʻomohala ʻia kēia papaʻai e nā kauka Korea e hopohopo nei e pili ana i ka momona o ka hanauna hou o kēia manawa.
Koina ʻai Kōlea
Aia kekahi mau ʻano o kēia ʻano. lula koho mua Hāʻawi nā meaʻai Korea i ka haʻalele ʻana i ke kō a me ke kō i loko o nā kīʻaha a me nā mea inu, ka waiʻona, nā meaʻai momona, ka paʻakai (ʻo ka paʻakai liʻiliʻi wale nō i ʻae ʻia no ka kimchi - nā mea kanu pickled Korean). Manaʻo ʻia e ʻai ʻekolu manawa i ka lā. E hoʻokaʻawale i ka papa kuhikuhi o ka pule mua me nā hua moa, nā mea kanu like ʻole (e nānā i nā huahana non-starchy), ka iʻa wīwī, ka laiki ʻulaʻula, ka moa ʻili ʻole a me ka ʻōpae. Pono e hoʻomākaukau ʻia nā meaʻai a pau me ka hoʻohui ʻole ʻana i nā momona. Hiki ke hoʻohui ʻia kahi ʻaila meaʻai liʻiliʻi i kahi salakeke mea kanu i mākaukau. Akā, inā maʻa ʻoe i ka ʻai ʻana i nā meaʻai haʻahaʻa a i ʻole pōloli ma waena o nā meaʻai, ʻaʻole koi nā mea hoʻomohala o ka meaʻai iā ʻoe e ʻeha a ʻaʻole ʻai. Hiki ke ʻae ʻia ka hoʻonohonoho ʻana i kahi pāʻina liʻiliʻi hou i ka wā ʻaina kakahiaka-ʻaina awakea a i ʻole ka ʻaina awakea a ʻai i ka huaʻai ʻole starchy a i ʻole ka mea kanu.
No ka hoʻokahe pono ʻana i nā paona kūpono ʻole, a no ka hoʻomaʻemaʻe ʻana i ke kino, koi ʻia e inu i ke aniani o ka wai i kēlā me kēia kakahiaka me ka hoʻohui ʻana o ka wai lemon a me ka ʻāʻī ginger. A ʻo ka ʻaina kakahiaka ma hope o kēia kaʻina hana he hapalua hola paha. He mea pono e hoʻonohonoho i ka ʻaina awakea ma hope o 19:00.
I ka lua o ka pule, ua ʻae ʻia e hoʻohui i kahi huahana dairy liʻiliʻi i ka papa kuhikuhi. Hiki ke ʻai ʻia kahi kīʻaha o ka yogurt maoli a i ʻole 40-50 g kao kao i kēlā me kēia lā. Inā hana ʻoe i ka hoʻomaʻamaʻa ikaika, a ʻoi aku hoʻi inā he kanaka haʻuki ʻoihana ʻoe, hiki iā ʻoe ke hoʻololi i kahi hapa o kāu ʻaina awakea i kēlā me kēia manawa me kahi ʻiʻo ʻulaʻula liʻiliʻi. Hiki iā ʻoe ke inu i ke kī a me ke kofe, akā ʻaʻohe mea ʻono. ʻAe ʻia e hoʻohui i kahi ʻāpana lemon i kahi inu wela.
Kaulana a koho ʻelua ʻAi Kōlea. ʻO kāna hiʻohiʻona hiʻohiʻona ka palena paʻa o nā huahana carbohydrate i ka meaʻai (ʻaʻole i ʻoi aku ma mua o 10%). Aia kahi papa kuhikuhi kakahiaka maʻalahi loa, ʻo ia hoʻi kahi pānaʻi liʻiliʻi a me ke kī kī ʻole a i ʻole kofe. ʻO ka ʻaina awakea a me ka ʻaina ahiahi he salakeke meaʻai, hua manu, ʻiʻo wīwī a iʻa paha i kuke ʻia me ka ʻole o ka aila. Ma kēia koho, ua ʻōlelo ʻia e hōʻole i nā meaʻai ma waena o ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi. Pono e ʻai hou ʻia nā meaʻai a me nā mea inu ʻole me ke kō. Hiki ke mālama ʻia kēia ʻai a hiki i 14 lā. Pono e haʻalele loa i ka paʻakai no ka lōʻihi o ka ʻai. Mai poina e inu wai. A, ʻoiaʻiʻo, ʻo ka hoʻoikaika kino e hoʻoikaika i ka maikaʻi o kekahi ʻano hana hoʻemi kaumaha o Korea.
Ke kumu o ka papaʻai koho ʻekolu lawelawe i ka laiki. ʻAe ʻia e hoʻopiha i ka papa kuhikuhi me nā iʻa wīwī, nā salake lau, nā huaʻai, nā wai hou i ʻono ʻia. ʻAʻole pinepine hiki iā ʻoe ke komo i loko o kahi berena liʻiliʻi (rai, ʻeleʻele a palaoa paha). Akā ke kumu o ka papaʻai nā cereal. Kūkā ʻia ka poʻe pili i kēia koho hoʻohaʻahaʻa kaumaha e hoʻohana i ka laiki ʻulaʻula. ʻO nā mea pā i kēia ʻano mana o ka papa Kōlea e noho ma luna o ia no 2-3 mau mahina, akā ʻoi aku ka maikaʻi o ka palena ʻana iā ʻoe iho i ʻelua mau pule, keu hoʻi inā he mea hou kēia hana iā ʻoe.
I mea e lilo wale ai ke kaumaha, akā e hoʻomaʻemaʻe hoʻi i nā ʻōpū e like me ka hiki, ua ʻōlelo ʻia e komo pono i ka meaʻai. Ma mua o kou hoʻomaka ʻana e nānā i ka ʻenehana, pono ʻoe e inu i 2 mau kīʻaha wai i hoʻolapalapa ʻia i ka lumi wela ma hope koke o ke ala ʻana o ke kakahiaka no hoʻokahi pule. E ʻai i ke ʻano āu i maʻa ai. ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ka hana ʻana i ka meaʻai o nā huahana kūpono a maikaʻi loa a ʻaʻole ʻai nui. Ke hoʻohiki nei kēia kaʻina hana e hōʻoia hou i ka digestion a me ka absorption o nā meaʻai e ke kino. Manaʻo ʻia e inu i ke aniani o ka wai mineral ma hope o kēlā me kēia ʻai.
Ma kēia koho papaʻai, hoʻonohonoho ʻekolu mau meaʻai i ka lā. ʻAʻohe hapa ʻāpana maopopo. Akā ʻaʻole pono ʻoe e ʻai nui, inā ʻaʻole hiki iā ʻoe ke hōʻemi nui i ka kaumaha.
ʻO nā mana hea o ka papaʻai Korea e lilo i kou kaumaha, ma hope o ka pau ʻana, hoʻolauna haʻahaʻa i nā meaʻai i ka papaʻai. Kaohi i kāu papa kuhikuhi a mai hilinaʻi i ka mea ʻino. E mākaukau no ka ʻoiaʻiʻo i nā lā mua ma hope o ka papaʻai, hoʻi paha he 2-3 kilokilo, no ka pono o kāu ʻai ʻana. Loaʻa kēia i ka paʻakai, pono e hoʻomaka hou (ʻoiaʻiʻo, i ke kaulike). E hoʻomākaukau no ka noʻonoʻo no ka likelihood o ka hanana i ʻōlelo ʻia a, inā kū kēia, mai hopohopo. He mea maʻamau.
ʻO kahi laʻana o ka papaʻai Korea i kēlā me kēia lā (Manaʻo 1)
Kakahiaka: ʻelua mau hua i hoʻolapalapa ʻia; hoʻokahi inflorescence o pickled broccoli (a i ʻole nā mea kanu pickled).
ʻO kaʻaina awakea: kahi ʻāpana o ka salakeke mea kanu i kāpīpī ʻia me ka aila mea kanu a me ka wai lemona; ʻāpana o ka iʻa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha; 2 kele. l. ka laiki palaunu i hoʻolapalapa ʻia (hiki iā ʻoe ke hoʻohui i ka pepa a i ʻole nā mea ʻala ʻē aʻe i ka porridge).
ʻO kaʻaina awakea: kukama hou, kōmato a me ka lālani momona (200 ml); ka pala i hoʻolapalapa ʻia a i kahi ʻāpana o ka iʻa keʻokeʻo a i ʻole kahi ʻāpana moa hoʻopiha.
ʻO kahi laʻana o ka papaʻai Korea i kēlā me kēia lā (Manaʻo 2)
ʻAina kakahiaka: crisp a i ʻole rai crouton; Kope kī.
ʻO kaʻaina awakea: kahi ʻāpana liʻiliʻi o ka ʻiʻo a iʻa paha, i hoʻolapalapa ʻia a hoʻomoʻa ʻia paha; kāloti, kāpī a i ʻole huala huʻi huikau (e koi ʻia e kia i nā makana non-starchy o ke ʻano).
ʻO kaʻaina awakea: 2-3 mau hua i hoʻolapalapa ʻia; 200 g iʻa a moa paha, ʻaʻole i kuke ʻia me nā momona.
ʻO kahi laʻana o ka papaʻai Kōlea no 5 mau lā (koho 3)
Day 1
ʻAi kakahiaka: kahi salakeke o ke kāpeti keʻokeʻo a me nā mea kanu like ʻole (150 g).
Lunch: 4 tbsp. l. porridge laiki; 100-150 g o nā kāloti ʻokiʻoki, i hoʻomālamalama liʻiliʻi ʻia me ka aila mea kanu (ʻoi aku ka aila ʻoliva).
ʻO kaʻaina ahiahi: a hiki i 150 g iʻa iʻa i hoʻolapalapa ʻia a me kahi ʻāpana berena me ka letus.
Day 2
ʻO ka ʻaina kakahiaka: ka sāleta mea kanu me ka aila mea kanu (150 g) a me hoʻokahi ʻai.
ʻO kaʻaina awakea: 200 g o ka salakeke mea kanu, hiki ke hoʻopili i nā kāloti, kāpiki keʻokeʻo, ka letus, ke keleka; wai ʻāpala (aniani); he ʻāpana berena.
ʻO kaʻaina awakea: 100 g porridge laiki; nā lau lettuce a me ka hapalua o ka hua waina.
Day 3
ʻAina kakahiaka: 200 g salakeke o ka pears, ʻalani a me nā ʻāpala; wai ʻalani (200 ml).
ʻO kaʻaina awakea: asparagus i hoʻolapalapa ʻia (250 g); 100-150 g o ka salakeke keʻokeʻo keʻokeʻo, i hoʻowali ʻia me ka wai lemonona hou i ʻono ʻia; he ʻāpana berena.
ʻO kaʻaina awakea: 250 g o nā momona i palai ʻia i ka pā; uala i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha.
Day 4
ʻAina kakahiaka: toast; ʻāpala a me ka saladi ʻalani; he kīʻaha wai ʻāpala.
ʻAina awakea: 2 tbsp l. porridge laiki; 300 g kuke asparagus; he ʻāpana berena; maka maka pipi liʻiliʻi.
ʻO kaʻaina awakea: 200 g o nā hoʻopiha iʻa i hoʻolapalapa ʻia, 2 i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha; ʻāpana berena liʻiliʻi.
Day 5
Kakahiaka: 3-4 tbsp l. Hoʻomoʻa ʻia ka porridge laiki i ka wai (hiki iā ʻoe ke hoʻāla iā ia me ka basil a i ʻole ka mea hoʻomoʻo ʻole nutritive)
Lunch: kāpī keʻokeʻo a me ka limu (200 g); he ʻāpana berena.
ʻO kaʻaina awakea: 200 g o salakeke kāpeti i hoʻopili ʻia me nā kāloti, nā lau lettuce, a kāpīpī māmā ʻia me ka aila mea kanu.
Nā Contraindications i ka papaʻai Kōlea
- ʻO nā Contraindications i ka papaʻai Kōlea nā ʻano maʻi like ʻole o ka ʻōpū, nā ʻōpū, nā ake, nā puʻupaʻa, ka maʻi hē, hypertension, psychological a me nā maʻi ʻai e like me bulimia a me anorexia.
- Eia kekahi, ʻo nā keiki, ʻōpio, ka poʻe ʻelemākule, ʻaʻole pono nā wahine e noho ma ka papaʻai Kōlea i nā wā o ka hāpai a hānai ʻana i kahi keiki.
- ʻAʻole makemake ʻia e kuhikuhi i ka lilo ʻana o ke kaupaona i kēia ala a me ka poʻe i loaʻa ʻole ke kaulike hormonal.
Nā pono o ka papaʻai Kōlea
- ʻO ke kaupaona ma hope o ka ʻai ʻana a Kōlea, ma ke ʻano he kānāwai, ʻaʻole i hoʻi mai no kahi manawa lōʻihi, koe wale nō he mau kilokilo e lawe mai ka paʻakai.
- I ka hoʻohālikelike ʻana i nā ʻano hana hoʻoemi kaumaha ʻē aʻe, ke kaena nei kēia ʻano i ka papa kuhikuhi kaulike a me ka pōloli ʻole.
- Hoʻomaopopo pinepine ʻia ka hopena maikaʻi o ka papaʻai Kōlea ma ke kino holoʻokoʻa. Mālama ka ʻai ʻana, hoʻomaikaʻi ka metabolism, hoʻomaka ke kanaka e māmā, lilo i mea ʻeleu a hoʻomanawanui i ke kino.
Nā mea maikaʻi ʻole o ka papaʻai Kōlea
- He paʻakikī ka poʻe he nui e hāʻawi i ke kō a me ka paʻakai, ka meaʻai (ʻo ia hoʻi i nā lā papaʻai mua) insipid a ʻono ʻole iā lākou.
- Hana ʻia ma muli o kēia, hōʻole ka poʻe e lilo ana i kaupaona e hōʻole i ke ʻano a hiki i kāna pae mua.
- No ka poʻe i koho i ka lua o ka koho o ka papaʻai Kōlea, paʻakikī pinepine e hoʻopaʻa i waho a hiki i ka ʻaina awakea ma muli o ka ʻaina kakahiaka maikaʻi ʻole.
Hana hou i ka papaʻai Kōlea
ʻAʻole kūpono e huli i kekahi koho no ka lilo ʻana o ka paona ma Koria ma mua ma mua o 2-3 mau mahina. ʻO ke kūpono, i mea e hoʻihoʻi ai i ke kino i ka hiki loa, koi aku nā meaolaʻai iā ʻoe e kali i ʻeono mau mahina a hiki i ka hoʻomaka hou ʻana o ka papaʻai.