Contents
ʻO ka lilo ʻana o ke kaupaona a 5 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 440 Kcal.
ʻO kaʻai momona ka mea i makemake nui ʻia ma ʻEulopa. ʻO kēia ʻenehana koʻikoʻi e ʻae iā ʻoe e lilo wikiwiki a me ka nui o ke kaupaona, e waiho ana mai 5 a 10 kilokilo o ke kaupaona ʻElua mau koho no ka papaʻai pīlali, hala lākou i 7 a me 14 mau lā. Hoʻomaopopo ka papaʻai papaʻai i ka loli o ke koʻikoʻi (ʻoi aku ka pololei - nā mea ʻoi loa) i kēlā me kēia lā.
Nā koina ʻai wīwī
Ke koho nei i kahi papaʻai wīwī nāu iho 7 la, mākaukau e hoʻopau i kēlā mau meaʻai.
ʻO ka lā mua: 1 lita o ka waiū. ʻO ka momona momona i ʻāpono ʻia he 2,5% (a ʻoi aku ka emi o ka momona). Inā ʻaʻole ʻoe makemake a ʻaʻole hiki ke inu i ka waiū, ʻae ʻia ia e pani iā ia me kefir (ʻo nā koi no ka ʻike momona) like.
ʻO ka lua o ka lā: ka tī liʻiliʻi (200 g) me ka wai hua ʻole kō (800 ml). ʻAe ʻia kekahi wai inu, koe wale no ka hua waina a me ka maiʻa.
ʻO ke kolu o ka lā ka ʻoi loa. He wai maʻemaʻe wale kā mākou e inu ai. Pāpā ʻia kekahi meaʻai.
Lā ʻehā: 4 mauʻuala i hoʻolapalapa ʻia me ka paʻakai ʻole a me nā mea ʻala ʻē aʻe a i ʻole nā momona; 800 ml o ka wai momona (kūpono nā ʻōlelo aʻoaʻo mua).
Lā XNUMX: Kau palena ʻia ka meaʻai i ʻelima mau ʻelika waena o kēlā me kēia ʻano.
ʻO ka lāʻeono: 200 g o kaʻiʻo i hoʻomoʻa ʻole ʻia i paila ʻia.
ʻO ka lā ʻehiku: 1 lita o kefir, ʻaʻole ʻoi aku ka momona o ka momona ma mua o 2,5%.
ʻO kahi mea e pono ai ka haki ʻana i nā meaʻai. ʻO ke kamaʻilio mua me ka meaʻai i ka hola e hiki mai ana (ʻoi aku ʻelua) ma hope o ke ala ʻana.
Inā hōʻeha ʻoe i ka papaʻai, akā ʻaʻole ʻoe makemake e haʻalele iā ia, pono ia (i kēlā me kēia lā e kū ka hoʻololi ʻana mai ke aupuni) e hoʻomaka hou mai ka lā mua a hoʻokō hou i ka papaʻai. ʻAe ʻia ka wai non-carbonated (wai wai mineral paha) mai ka wai, a pono e inu ʻia i ka nui o ka nui. ʻAe ʻia ka tī a me ke kope me ke kō ʻole a i ʻole nā mea ʻono ʻē aʻe.
Aia kekahi papaʻai wīwī lōʻihi o 14 la… ʻO ka poʻe i hoʻoholo ikaika e lilo i ka kaumaha e noho koke iā ia. E hoʻomaopopo ʻaʻole hiki ke kapa ʻia kēia he meaʻai kūpono. ʻOi aku ka liʻiliʻi o kāna papaʻai ma mua o ka manawa o nā lā ʻehiku i hōʻike ʻia ma luna. ʻOi aku kēia papaʻai i kahi ʻōloli pōloli maoli. ʻAʻole paʻakikī e koho i nā mākaʻi kūʻē i ka hoʻokō ʻana i kahi hoʻokō manawaleʻa o ke kino.
Hiki iā ʻoe ke ʻai i nā meaʻai a me nā wai aʻe.
Nā lā 1: tī tī ʻōmaʻomaʻo ʻole (ʻoi aku ka maikaʻi. Inu iā ia e like me kou makemake, akā mai hilinaʻi i kēia inu ma mua o ka hiamoe. Eia nō naʻe, he caffeine kona, kahi e hiki ai i ka hiamoe.
Nā lā 2: 800 ml o kefir 0% momona.
Nā lā 3: tī ʻōmaʻomaʻo a mint paha (nā koi e like me ka lā mua).
Lā 4: hōʻole loa i ka meaʻai, inu wale i ka wai me ka ʻole ka ʻaila.
Nā lā 5: E ʻai i hoʻokahi ʻōpō ʻōmaʻomaʻo i ka lā holoʻokoʻa.
Nā lā 6: 1 L skimmed (skimmed) waiū.
Lā 7: ʻōmaʻomaʻo a me ka tī tī me ke kō ʻole (hiki iā ʻoe ke hoʻohui i ka stevia iā ia). ʻO Stevia kahi ʻāpana lau stevia i wāwahi ʻia, kahi pani kō kō.
Nā lā 8: 1 L skimmed (skimmed) waiū.
Nā lā 9: 2 mau ʻōpala (hoʻokahi i hoʻomoʻa ʻia, hoʻomoʻa ʻia kekahi.
Nā lā 10: 1 lita o kefir manuahi momona.
Kālā 11: a i 600 g o nā kukama hou.
Kālā 12: tī ʻōmaʻomaʻo a mint paha.
Nā lā 13: 1 L skimmed (skimmed) waiū.
Nā lā 14: ʻEkolu mau ʻāpala.
Inā he meʻe maoli ʻoe a ua hiki iā ʻoe ke kū i kēia ʻenehana ultra-low-calorie, he mea nui ia e haʻalele mālie. Inā ʻaʻole, hiki iā ʻoe ke hōʻeha koʻikoʻi i ke kino, i kēia manawa ua nalowale ka maʻamau o ka ʻai. Pono e hoʻonui mālie ʻia ka nui o ka calorie o ka meaʻai. I ka wā mua, ma hope o ka hoʻopau ʻana i ka meaʻai, pono e ʻai i nā huahana maʻemaʻe wale nō ʻaʻole i hoʻokomo i ka fiber coarse i ka nui.
Ke hele mai nei mai kahi ʻai wīwī, ma ka liʻiliʻi loa no ka pule e hiki mai ana, ʻaʻole pono ʻoe e ʻai i ka laiki, ka berena bran, nā mea kanu a me nā hua o ka ʻono ʻawaʻawa, nā mea ʻala wela. I ka lōʻihi e hiki ai, pono ʻoe e kūkulu i kāu meaʻai ma nā huahana waiū fermented haʻahaʻa, ʻiʻo ʻili ʻole, hoʻomoʻa ʻia e like me ka hiki ʻana e ka mālama wela, nā huaʻai i hoʻomoʻa ʻia, nā salads meaʻai, nā cereals slimy. ʻO nā meaʻai momona a me nā calorie kiʻekiʻe, inā makemake ʻoe e mālama i ke kaumaha i nalowale ma o nā hana titanic, a me ke olakino, pono e loaʻa i ka ʻai i ka liʻiliʻi.
Hāʻawi ʻia i ka lahilahi o ka papa kuhikuhi, i ka wā o ka papaʻai pono, koi ʻia e lawe i kahi complex vitamin-mineral i mea e hoʻoliʻiliʻi ai i ke koʻikoʻi o kēia meaʻai i ke kino.
ʻO ka lā mua inu mākou i ka waiū e pili ana i kēlā nui.
Kakahiaka: 300 ml.
Mea ʻai māmā: 150 ml.
ʻAina awakea: 200 ml.
Mea ʻai ahiahi: 150 ml.
Kaʻaina awakea: 200 ml.
ʻElua lā
ʻAina kakahiaka: 60 g o ka tī tī.
Mea ʻai māmā: he kīʻaha wai ʻalani.
ʻO kaʻaina awakea: 80 g o ka tī tī.
Mea ʻai ahiahi: kahi kīʻaha o ka wai ʻāpala.
ʻO kaʻaina awakea: 60 g o ka tī liʻiliʻi; 300 ml o ka ʻalani a i ʻole ka wai ʻāpala.
ʻO ka lā ʻekolu inu i ka wai mau.
Lā ʻehā
Kakahiaka: 1 ʻuala i hoʻolapalapa ʻia.
Mea ʻai māmā: 250 ml o ka wai citrus a i ʻole wai momona.
Lunch: ʻelua mauʻuala i hoʻolapalapa ʻia; a i 2 ml o ka wai momona mai nā hua ʻole starchy.
Mea ʻai ahiahi: kahi kīʻaha o ka wai ʻāpala.
ʻAina awakea: 1 ʻuala i hoʻolapalapa ʻia.
Lā ʻelima 'āpala wale mākou e' ai ai.
Kakahiaka: 1 pc.
Mea ʻai māmā: 1 pc.
ʻAina awakea: 1 pc.
Mea ʻai ahiahi: 1 pc.
ʻAina awakea: 1 pc.
Lā ʻeono
ʻAina kakahiaka: 60 g o ka hoʻopiha pipi i hoʻolapalapa ʻia.
Mea ʻai māmā: 250 ml o ke kāloti a me ka wai ʻāpala a i ʻole ka wai momona.
ʻO kaʻaina awakea: ka moa moa i hoʻolapalapa ʻia (80 g).
Mea ʻai ahiahi: kahi kīʻaha o ka wai ʻāpala.
ʻO kaʻaina awakea: 60 g pipi ʻili ʻole a i ʻole ka umauma moa, kuke me ka ʻole o ka ʻaila. kahi kīʻaha o ka wai momona mai kāu citrus punahele a i ʻole nā hua starchy ʻole (mea kanu).
ʻO ka lā ʻehiku inu wale mākou i kefir.
Kakahiaka: 250 ml.
Mea ʻai māmā: 100-150 ml.
ʻAina awakea: 250 ml.
Mea ʻai ahiahi: a i 150 ml.
ʻO kaʻaina awakea: a hiki i 200 ml.
Lā 1 inu kī kī uliuli.
Lā 2 inu kefir momona momona. Kakahiaka: 150 ml. Mea ʻai māmā: 100 ml. ʻAina awakea: 200 ml. Mea ʻai ahiahi: 150 ml. Kaʻaina awakea: 200 ml.
Inu ka lā 3 i ka tī ʻōmaʻomaʻo a i ʻole ka mint (lemon balm) kī.
Lā 4 inu wai wale nō.
ʻO ka lā 5 kakahiaka: ʻo ka hapakolu o ka ʻāpala kuke ʻōmaʻomaʻo nui. ʻO kaʻaina awakea: kekahi mau ʻāpana o ka meli maka (ma kahi o ka hapakolu o nā hua). ʻO kaʻaina awakea: kahi hapakolu o ka ʻāpala kuke ʻōmaʻomaʻo nui.
ʻO ka lā 6 inu wale i ka waiū skimmed (skimmed). Kakahiaka: 200 ml. Mea ʻai māmā: 100-150 ml. ʻAina awakea: 200 ml. Mea ʻai ahiahi: ma kahi o 150 ml. Kaʻaina awakea: 200 ml.
ʻO ka lā 7 inu i ka tī ʻōmaʻomaʻo / mint. Hiki iā ʻoe ke hoʻohana i ka stevia i mea momona.
Lā 8 E hana hou i ka papa kuhikuhi ma ka lā 6.
ʻO ka lā 9 kakahiaka: ka hapalua o ka meli hou. Mea ʻai māmā: he ʻāpala i hoʻomoʻa ʻia. ʻO kaʻaina awakea: he hapalua ʻōpelu hou. ʻO kaʻaina awakea: hapalua o ka meli i hoʻomoʻa ʻia.
Lā 10 inu kefir momona momona. Kakahiaka: 250 ml. Mea ʻai māmā: 100 ml. ʻAina awakea: 300 ml. Mea ʻai ahiahi: 100 ml. Kaʻaina awakea: 250 ml.
Lā 11 E ʻai i nā kukama hou. Kakahiaka: 100 g. Mea ʻai māmā: 100 g. ʻAina awakea: 200 g. Mea ʻai māmā: 100 g. Kaʻaina awakea: 100 g.
Inu ka lā 12 i ka tī ʻōmaʻomaʻo a i ʻole ka mint (lemon balm) kī.
Lā 13 E hana hou i ka papa kuhikuhi ma ka lā 6 (8th).
Kālā 14 ʻAina kakahiaka: hapa o ka ʻāpala hou. Mea ʻai māmā: he ʻāpala i hoʻomoʻa ʻia. ʻO kaʻaina awakea: kahi āpau āpau, hou a hoʻomoʻa ʻia paha. Mea ʻai ahiahi: ka hapalua o ka ʻāpala hou. ʻO kaʻaina awakea: hapalua o ka ʻāpala i hoʻomoʻa ʻia.
Hoʻohālikelike i kahi papaʻai wīwī
- ʻAʻole hiki ke hoʻopili i ka papaʻai momona no nā wahine hāpai, i ka wā o ka lactation, nā keiki, nā ʻelemākule.
- Kūpono ʻia ia ʻano meaʻai no ka poʻe i loaʻa nā maʻi o ka gastrointestinal tract, nā pilikia i ka hana ʻana o nā endocrine glands, diabetes mellitus, pancreatitis, cardiovascular, renal a i ʻole nā maʻi koʻikoʻi ʻē aʻe.
- Eia kekahi, ʻo ka mahele no ka lilo ʻana o ke kaupaona i kēia ala e pono e ʻōlelo ʻia inā aia nā pilikia psychological, keu hoʻi inā pili lākou i kahi ʻanoʻai. I kēia hihia, aia kahi makaʻu nui i ka hōʻole ʻana o ke kanaka i ka meaʻai a ʻai iki paha ma hope o ka papaʻai, i hoʻopiha ʻia me ka hoʻomohala ʻana i kahi mokuʻāina anorexia weliweli.
- E like me kāu e ʻike ai, weliweli loa kēia papaʻai i nā ʻano he nui. Inā naʻe, makemake nui e hoʻāʻo e hoʻololi i ke kino i kahi ʻano ʻokoʻa, hoʻoholo ʻoe e hoʻāʻo i kahi papaʻai wīwī iā ʻoe iho, e kipa aku i ke kauka ma mua o ka hoʻomaka ʻana i kahi kaumaha kaumaha loa.
Nā pōmaikaʻi o ka papaʻai wīwī
- Ma waena o nā pōmaikaʻi hiki ʻole ke hōʻole ʻia i ka papaʻai momona ka hopena. Ma ke ʻano he kānāwai, hoʻoheheʻe maoli ke kaumaha i mua o kā mākou mau maka, kahi mea e ʻumeʻume ai i ka nui o ka poʻe e ʻimi nei i kahi kiʻi kūpono.
- ʻO kahi bonus, kahi mea ʻoluʻolu iki me ia mau mea ʻai meaʻai, ʻo ia ka ʻai kālā. Pono ʻoe e kūʻai i nā huahana liʻiliʻi loa, a no laila ʻaʻole hiki iā ʻoe ke hoʻolilo i ke kālā nui ma luna.
- ʻAʻole pono ʻoe e kuke nui, hoʻolilo manawa hou i ka hoʻomākaukau ʻana i nā papaʻai papaʻai.
Nā mea maikaʻi ʻole o ka papaʻai wīwī
He nui nā mea maikaʻi ʻole o kēia papaʻai.
- Inā ʻoe e hilinaʻi i nā loiloi o ka poʻe i ʻike iā ia iho iā lākou iho, ma hope o ka haʻalele ʻana i ka papaʻai, ua hōʻino kekahi o ka ʻili, a ʻo ka hoʻomaka ʻana o ka lauoho e hāʻule.
- Lilo pinepine ka pōʻai menstrual i nā lunamakaʻāinana. Hiki i nā maʻi kūlohelohe like ʻole ke puka i waho.
- Loaʻa kēia ma muli o ka nui o ka nele o nā wikamina a me nā minelala i ka papaʻai momona. No laila, pono ʻoe e inu i nā wikamina i mea e hoʻopau ai i kēia mau pohō.
- ʻO ka manawa pinepine, pili ka papaʻai i ka naʻau i ka naʻau: ʻike ʻole ʻia, huhū, ʻike huhū, hoʻonui ʻia ka waimaka a i ʻole nā hopena maikaʻi ʻole e kū.
- ʻAʻole hiki ke hoʻokūpaʻa i ka manaʻo o ka pōloli i kekahi mau lā hiki ke hoʻomanawanui ʻole ʻia.
- ʻIke loa, ʻaʻole hiki iā ʻoe ke pili i ka papaʻai wīwī no ka poʻe koʻikoʻi ʻole a ʻaʻohe mana ikaika o ka hao.
- He ʻoiaʻiʻo, ʻaʻole holo pono kēia papaʻai no ka poʻe e alakaʻi nei i kahi nohona hana. Pono ʻoe e poina e pili ana i ka pāʻani ʻana i nā haʻuki. Inā lawa ka ikehu e hana piha i kā lākou hana i kēlā me kēia lā. Ma hope o nā mea āpau, haʻahaʻa loa ka papaʻai i nā calorie, kahi e hopena ai i ka hoʻomanaʻo ʻana, ka hiki ke hoʻoholo wikiwiki, a me ka nānā.
- Ke hoʻi nei i ka nīnau o ka waiho ʻole ʻana i nā haʻuki i ka wā papaʻai, pono e hoʻomaopopo ʻia e kupu mai ana ka pilikia aʻe. Ma muli o ke kaupaona ʻana o ke kaupaona, akā me ka nui o ka nui o ke kaupaona, hiki ke ʻū ka ʻili. Hiki ke hoʻonā ʻia kēia hiʻohiʻona maikaʻi ʻole e nā lomilomi, nā ʻūlū a me nā kaʻina hana ʻē aʻe e pili ana i ka hoʻopaʻa ʻana, a hiki ke hoʻokō ʻia ma ka home. Mai poina e pili ana iā lākou, keu hoʻi inā ʻoe i ka papaʻai wī lōʻihi.
Ke noi nei i ka papaʻai wīwī
ʻAʻole ia e koi ʻia e lawe i nā lā wīwī ʻehiku mau lā ma mua o hoʻokahi manawa i kēlā me kēia 2 mau mahina, a me kahi 14 mau lā - ma 4. Akā he mea pono ke hele hou i ka hoʻoliʻiliʻi kaumaha ma ke ʻano he ala hope loa. Inā maʻalahi a maʻalahi ʻole ka pilikia o ke kaumaha mua iā ʻoe, a laila ʻaʻole ia he ʻoiaʻiʻo e lanakila maikaʻi ʻoe i ka mamao o ka papaʻai i ka manawa aʻe.
Ma hope o ka noho ʻana ma luna o nā koho papa wīwī, e hoʻāʻo e puka i waho me ka pololei a hoʻomau i ka ʻai ʻana i ke kaulike. Me kēia ʻano ʻai, no ka mea, inā he keu keu i koe, e hele nō ʻo ia. ʻOi aku ka maikaʻi ʻole e kūlia no ka wikiwiki loa, akā ʻoi loa a weliweli hoʻi no ke olakino, hoʻemi kino.