Kaʻai lean, 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 680 Kcal.

Nui nā poʻe i kēia lā e hōʻole i nā huahana holoholona. Ke nānā mau nei kekahi i ka meaʻai wīwī, ʻo kekahi - i nā manawa hoʻokē ʻai pule wale nō.

Inā nānā ʻoe i ka hoʻohaʻahaʻa a me ka ʻike calorie kūpono, hiki ke hoʻohana ʻia nā kumu o ke ola wīwī e lilo i ka kaumaha. No hoʻokahi pule o ka pīkī papaʻai, hiki iā ʻoe ke lilo i 4 mau kilokika o ka nui o ke kaupaona. Hiki iā ʻoe ke pili iā ia, me ke olakino maikaʻi, e like me kou makemake.

Nā koi ʻai lean

He aha nā meaʻai e pili ana i ka ʻai wīwī? E like me ka hoʻokē ʻai ʻana o ka hale pule, pono ʻoe e haʻalele i ka meaʻai wikiwiki (nā meaʻai holoholona), a hoʻokumu i kāu ʻai ma nā mea kanu. Ua ʻae ʻia e hoʻohana i nā cereals, e hāʻawi lākou i nā haʻalulu paʻakikī i ke kino a hāʻawi iā ia me ka ikehu pono. Hoʻohana ka hapa nui o mākou i ka ʻai ʻana i kēlā me kēia ʻano cereal (ma ka laiki, buckwheat, oatmeal). I ka ʻoiaʻiʻo, ʻoi aku ka nui o kā lākou hui. E nānā pono i ke koho ʻana i nā ʻuala ma nā hale kūʻai, e hoʻololi kēia i kāu papa inoa o kēlā me kēia lā.

ʻO nā pī, nā pi, a me nā pīni nā kumu o nā protein i hoʻokumu ʻia me nā mea kanu e pono ai no ka papaʻai momona. He mea nui ia e hoʻokipa pinepine iā lākou i ka papa ʻaina inā pili ʻoe i ka haʻuki a i ʻole ka hoʻoikaika kino ikaika.

ʻOiaʻiʻo, pono e hoʻokomo i nā mea kanu i ka papaʻai. Ke nānā nei i kēia ʻano hana, koi ʻia e nānā i nā ʻano kāpena (broccoli, kāpī keʻokeʻo, cauliflower, ʻōpuʻu ʻo Brussels, Beijing), nā pīni ʻōmaʻomaʻo, nā kiniki, nā ʻōmato, nā bele bele, ʻumeke, nā mea kanu hou (ka pi, ka pāhiri, ka milo , lettuce, cilantro, basil, ʻōmaʻomaʻo ʻōmaʻomaʻo, etc.).

ʻAe ʻia nā hua a me nā hua. ʻO kahi koho maikaʻi loa ʻo ia nā ʻōpala, nā hua citrus (grapefruits, alani, lemona, tangerines), pomegerane, a me nā cranberries, i ʻike ʻia e kā lākou haʻahaʻa calorie haʻahaʻa a loaʻa ka hopena maikaʻi i nā kaʻina hana kaumaha. E ʻai i nā huaʻai maka a hoʻomoʻa iā lākou, hiki iā ʻoe ke hoʻohui iā lākou i nā papa nui, hoʻomākaukau i nā ʻano meaʻai momona haʻahaʻa. ʻAe ʻia e hoʻohui i ka ʻai huaʻai me nā hua maloʻo. Akā, ʻoi aku ka nui o nā calorie, ʻaʻole pono ʻoe e lawe ʻia me lākou. Hiki iā ʻoe ke hōʻoluʻolu iā ʻoe iho me nā apricots maloʻo, nā lā, nā huawaina, nā mea maloʻo apple a me nā ʻano like ʻole o kēia mau huahana.

He koho maikaʻi nā halo i ka ʻiʻo, ka iʻa a me nā huahana protein holoholona ʻē aʻe i pāpā ʻia i ka ʻai wīwī. ʻAʻole hiki iā lākou ke hoʻohui wale ʻia i kahi kīʻaha ma ke ʻano he kīʻaha ʻaoʻao, akā hiki iā ʻoe ke kuke i ka ʻōpala, ka soup, casserole mai lākou.

Ua ʻike ʻia ʻaʻole hoʻokipa ʻia nā mea ʻono i nā meaʻai. Akā inā noho ʻoe ma nā lula o kēia ʻenehana no ka manawa lōʻihi, a i ʻole ke ola me ka ʻole o ia mau huahana e like me ka pōʻeleʻele iā ʻoe, ʻaʻole pono ʻoe e hōʻeha iā ʻoe iho. ʻAe ʻia ka hoʻokomo ʻana i ka meaʻai i kahi mea liʻiliʻi o nā lean sweets (marshmallow, honey, candies, halva, kazinaki, dark chocolate, Turkish delight). Mai poina e nānā hou i ka haku mele ʻana i ʻole ka waiū i loko o nā meaʻai o ka meaʻai (ʻo ia ka mea nui loa no ke kokoleka) a i ʻole nā ​​​​meaʻai wikiwiki ʻē aʻe. No ka hōʻemi ʻana i ka hopena o ka hopena maikaʻi ʻole i kāu kiʻi, ua ʻōlelo ʻia e ʻai i nā mea ʻono i ke kakahiaka, kūpono e hoʻopiha iā lākou me ka ʻaina kakahiaka maikaʻi.

Eia kekahi, loaʻa ka protein pono i nā hua a me nā ʻanoʻano. I kahi liʻiliʻi ma ka papa kuhikuhi lean, ʻaʻole e nui loa lākou.

Hoʻohui ʻia, hiki i ka papaʻai ke hoʻopili i nā salakeke Kōlea, limu, pastur durum, ʻaʻohe hua o ka hua. Hiki iā ʻoe ke hoʻolana i ka laiki a i ʻole pasta buckwheat mai kēlā me kēia manawa.

ʻO nā mea inu, me ka wai, pono e inu nui ʻia, kope ʻeleʻele, tī o nā ʻano like ʻole, wai wai (ʻoi aku ka homemade), ʻae ʻia nā mea inu hua, uzvars, a me ka koko maoli. Inā makemake nui ʻoe i ka waiū maʻamau, e hoʻāʻo i ka soy a i ka niu paha. Hoʻopakele nā ​​poʻe hoʻokēʻai he nui e kēia koho.

Paipai ʻia e hōʻole mai nā meaʻai a me nā mea inu ʻē aʻe, e like me nā lula o ka papaʻai wīwī. No ka paʻakai, ʻaʻole pono ʻoe e kāpae loa iā ia mai ka papaʻai, ʻoi aku no ka poʻe no ka manawa lōʻihi. E hoʻāʻo wale ʻaʻole e hoʻonui i kāu meaʻai a makemake i nā mea ʻala a me nā mea ʻala e kōkua e hāʻawi iā ia i kahi ʻono hoihoi. Hiki iā ʻoe ke hoʻomāʻona i kāu meaʻai me kahi kohu soy, ʻāpala a me ka vīnega balsamic, paʻi kōmato maoli, a me ka adjika. E waiho i kahi aila mea kanu i kāu papaʻai mai nā momona, akā pono e hoʻopau ʻia me ka ʻole o ka mālama ʻana i ka wela. Ma ke ala, hana kēia manipula i nā ipu e ʻoluʻolu hou a kipaku aku i ka manaʻo o ka pōloli.

Hiki ke hoʻoponopono i ka papaʻai a me ka helu o nā pāʻina e kūpono i kāu mau makemake a me nā hana o kēlā me kēia lā. Akā e hoʻāʻo e ʻai ʻole a lawe i nā hoʻomaha iki ma waena o nā pāʻina. ʻOi aku ka maikaʻi e ʻai i nā pāʻina liʻiliʻi 4-5 mau lā i ka lā. E kōkua kēia i ka wikiwiki i ka metabolism a pale i ka manaʻo o ka pōloli nui, e hoʻonāukiuki ai i ka nui o ka ʻai.

Papa kuhikuhi papaʻai lean

ʻO kahi laʻana o ka papaʻai wīwī no hoʻokahi pule

Poakahi ʻAina kakahiaka: porridge barley momi me nā ʻāpala; tī. ʻO kaʻaina awakea: kahi ʻāpana o borscht me ka palai ʻole ʻana; kāpeti a me nā salakeke kāloti me nā mea kanu a me ka wai lemon. Mea ʻai ahiahi: maiʻa a me ke kīʻaha o nā hua a me ka compry berry. ʻO kaʻaina awakea: turnips i hoʻopaʻa ʻia me nā aniani a me nā kāloti; he mau lima o ka cranberry; tī.

Pōʻalua ʻO ka ʻaina kakahiaka: kekahi mauʻuala i hoʻomoʻa ʻia, kahi e hiki ai iā ʻoe ke hoʻohui i ka 1 tbsp. l. ka waiū kōmato homemade a me kekahi caviar mushroom; kope. ʻO kaʻaina awakea: ka salakeke apple-apple a me kahi ʻāpana o ka momona momona momona momona (ʻoi aku ka ʻole o kaʻuala). Mea ʻaina awakea: ka cauliflower mahu a me kahi ʻāpala liʻiliʻi (hiki ke hoʻomoʻa ʻia). ʻO kaʻaina awakea: nā ʻōlapa kāpena me nā huaalulu a me kahi laiki i hoʻolapalapa ʻia; tī.

Pōʻakolu ʻAina kakahiaka: salakeke mai nā mea kanu i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha (koe ka uala); inu kīʻaha. ʻO kaʻaina awakea: nā ʻāpana o ka beetroot maka i hoʻowali ʻia me ka wai lemona; kāpī kāpī; palaoa palaoa holoʻokoʻa. Mea ʻai ahiahi: kekahi mau dumplings ʻuala; sauerkraut a me ka jelly berry unsweetened. ʻO kaʻaina awakea: kaʻuala i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; tī a me nā teaspoon o kāu jam punahele.

Poaha Kakahiaka: ka berena ʻai a me kahi ʻāpana o ka mushroom stewed; tī. ʻO kaʻaina awakea: kāloti kuʻi me ka wai lemon; sup broccoli; kahi pai hoʻomoʻa liʻiliʻi me nā mea kanu. Mea ʻai ahiahi: ʻai huamoa; he piha lima o ka hua kukui. ʻO kaʻaina awakea: ka palaoa me nā hua nui a me nā tī.

Pōʻalima paipai ʻia e hoʻolilo i kahi lā hoʻokē ʻai. E inu i ka wai, nā wai inu a me nā mea inu hua ʻole ke kō. Maikaʻi inā hiki i kēia manawa ke kipa i ka hale ʻauʻau. Akā inā paʻakikī ka hoʻopiʻi pololi iā ʻoe, pili i ka papaʻai o kēlā me kēia lā.

Aloha Hawaii ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka palaoa buckwheat a me ka salakeke kāloti me ka wai lemon. ʻO kaʻaina awakea: kahi ʻāpana o ka sup lentil; kāpeti a me ka salakeke kukama a me ka tī. Mea ʻai ahiahi: 2 mau ʻoma liʻiliʻi, hoʻomoʻa ʻia me ke kinamona. ʻO kaʻaina awakea: nā uala i kāwili ʻia (ʻaʻohe pata a me nā hua, ʻoiaʻiʻo) a me nā ʻōmato hou.

Lāpule ʻAi kakahiaka: kahi keke liʻiliʻi e pili ana i ka palaoa hū; tī me kahi mau teaspoon o ka jam a mālama paha. ʻO kaʻaina awakea: ka ʻuala me nā mea kanu; kukama a me ka salakeke kōmato; tī. Mea ʻai ahiahi: casserole o kaʻuala, ʻaka, a me nā cereal; he kīʻaha berry jelly. ʻO kaʻaina awakea: kahi ʻāpana o ka pudina palaoa palaoa; 1 ka tsp punahele Jam; he kīʻaha wai berry.

Hoʻohālikelike i kahi papaʻai wīwī

• ʻAʻole ia e koi ʻia e huli i kahi papaʻai wīwī i ke alo o ka maʻi peptic ulcer, gastritis, colitis, i ka wā hāpai a i ka wā o ka lactation, me ka exacerbation o nā maʻi maʻi, me diabetes mellitus.
• Eia kekahi, ʻaʻole kūpono kēlā papaʻai ma hope o nā hana ʻoki loa (ke ʻole e hōʻike ʻia e ke kauka).

Nā pōmaikaʻi o ka papaʻai wīwī

1. Hiki ke lawe ʻia kēlā ʻano papaʻai i ka wā o ka Lent Great (a me nā mea ʻē aʻe) ma ka Kristiano Karistiano.
2. Kākoʻo ʻia ka pale ʻana i ka meaʻai holoholona e nā meaʻai nui. Inā mākou e kamaʻilio e pili ana i ka hoʻokēʻai lōʻihi a paʻa paha, e noʻonoʻo e nīnau i ke kauka.
3. ʻAʻole kōkua kahi papaʻai wīwī i ka lilo wale o ka paona, akā hoʻomaʻemaʻe hoʻi i ke kino o ka slagging nui. Kōkua pū ia i ka hoʻohaʻahaʻa i nā pae kolesterol, normalize i ka hana o ka gastrointestinal tract a me ka ʻōnaehana urinary. Hoʻohui ʻia, he hopena maikaʻi ka hōʻole ʻana i ka meaʻai holoholona i ka ʻōnaehana, nā ʻōnaehana a me nā ʻōnaehana cardiovascular.
4. Hoʻomaikaʻi ke ʻano wīwī i ke ʻano o ka ʻili, a waiho i ke ola a olakino. Ma hope o nā mea āpau, ʻike ʻia kokoke i nā pilikia āpau me ka helehelena mai loko mai a hilinaʻi nui i ka meaʻai. Hoʻoikaika ʻia nā kui a ʻālohilohi ka lauoho. E mahalo wale ke kino no ia mau loli i ke ola.
5. Hiki iā ʻoe ke ʻai ʻono, ʻaʻole pono ʻoe e pōloli. ʻO ka nui o nā koho meaʻai e kōkua iā ʻoe e loaʻa i kahi mea i kou ʻono a hoʻolilo i ka modernization nutrition i kahi ʻike leʻaleʻa.
6. Ma ke ʻano he rula, pale ka ʻai wiwo ʻole i ka luhi, nāwaliwali, nalo ʻana o ka ikehu, a pēlā aku. Hiki iā ʻoe ke hele maʻalahi no nā haʻuki, a ʻaʻole hoʻi e haʻalele i ka hana ʻoiai e lilo ana ka paona, ke alakaʻi nei i kahi nohona hoʻokō.

Nā mea maikaʻi ʻole o ka papaʻai wīwī

• ʻOiai ka ʻai wīwī kaulike, ʻo ka lōʻihi o ka loaʻa ʻana o nā huahana holoholona i loko o ia mea hiki ke kumu i ka nele o nā meaʻai. No laila e hoʻolohe pono i kou manaʻo. Inā manaʻo ʻoe i ka hana ʻino a maikaʻi ʻole paha, e kāpae i ka ʻai wīwī a ʻike i ke kauka.
• Hiki ke paʻakikī i ka papaʻai wīwī no ka poʻe hiki ʻole ke noʻonoʻo i ko lākou ola me ka ʻole o ka ʻiʻo, ka iʻa, nā hua manu a me nā meaʻai holoholona ʻē aʻe. E pōloli paha ʻoe i ka wā mua, e ʻai ana i ka nui o nā huaʻale. I mea e hoʻopili koke ai i kahi papaʻai wīwī a hoʻonui i ka mea e hoʻomāʻona ai, e hoʻolauna hou aku i nā fungus, nā soybeans i ka papaʻai, e hoʻohui i nā nati i nā pā.

Meaʻai Lean hou

Hiki iā ʻoe ke hoʻi i kahi papaʻai wīwī i kēlā me kēia manawa inā ʻoluʻolu ʻoe iā ia a makemake e hoʻololi i kou kino. Hiki ke mālama i nā loina kumu o kēia meaʻai i kēlā me kēia manawa. Ma ka maʻalahi, inā ʻaʻole ʻoe makemake hou e lilo i ka paona, e hoʻonui i ka ʻike calorie o ka meaʻai. No ka manawa mua, ʻaʻole koi ʻia e ola e like me ka mana koʻikoʻi o ke ʻano wīwī ma mua o 7 mau pule. Wahi a nā loiloi, i kēia wā (i ke alo o ka nui o ke kaupaona) ma kahi o 10 kilokilo e hiki ke hele.