ʻAi māmā, 7 lā, -3 kg

ʻO ka lilo ʻana o ke kaupaona a 3 kg i 7 mau lā.

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 730 Kcal.

Kūpono ʻoe hiki iā ʻoe ke kiʻi i kahi kiʻi nani a nani hoʻi ma ka hoʻonele ʻana iā ʻoe iho i nā hoʻowalewale āpau o ka ʻono a me ka hele ʻana i nā wao nahele o ka wī, hoʻomaʻamaʻa mau i kou kino a me kou makemake. ʻAʻole loa, e like me ka ʻōlelo loea loiloi.

Ma hope o nā kohoʻai māmā e makemake nui ʻia e kōkua iā ʻoe e hana wikiwiki i kāu kiʻi me ka ʻole o ka ʻeha.

Nā koina ʻai māmā

Paipai mākou e hoʻomaka i kahi huakaʻi ma o nā papaʻai māmā me kahi ʻano maʻalahi e hiki ke hala mai 3 a 7 mau lā. Inā ʻoe e noʻonoʻo i kahi hoʻonohonoho kūpono, hiki iā ʻoe ke ʻai i kēia ala a hoʻokahi mahina. Aia ia i ka nui o kou kino e pono ai e hoʻopaʻa i nā ʻano. E like me ka poʻe i hoʻāʻo i kēia hana ma o lākou iho, e hoʻomaopopo i loko o hoʻokahi pule hiki iā ʻoe ke ʻōlelo i ka 2-3 i nā kilo kuhi. A me ka nui i ʻike ʻia o ka nui o ke kaupaona, hele aku nā mea hou aku. Eia kekahi, hiki ke ʻike ʻia kahi hopena hou inā ʻoe e hoʻohui i ka hoʻoikaika kino a, me ka poina e pili ana i ka palaualelo, e hana ʻōnaehana i nā ʻano hana like ʻole.

Inā koho ʻoe i kēia hana no ka hoʻololi ʻana i kou kino, e ʻike i ka nui o hoʻokahi lawelawe ʻana o ka meaʻai ʻaʻole e ʻoi aku ka nui ma mua o ka hiki o kou poho lima. Pono ia e ʻai i 5 mau manawa i ka lā. Hana i kahi papaʻai o ka ʻaina kakahiaka, meaʻai māmā, ʻaina awakea, tī tī a me ka ʻaina awakea, kau ʻia i kāu papa hana i nā manawa mau.

Kāhea ka poʻe loea i kēia mau rula gula no ka lilo ʻana o ka paona ma kēia mana o ka papaʻai māmā.

  • E hoemi ana i ka paakai ma ka ai. Inā ʻaʻole ʻoe e ʻai ma mua o hoʻokahi pule, hiki ke haʻalele loa i ka paʻakai. A me ka lōʻihi o ka mālama ʻana i nā lula meaʻai, hiki iā ʻoe a pono hoʻi i nā kīʻaha paʻakai. ʻO ka hōʻole piha ʻana i kēia meaʻai meaʻai hiki ke hoʻonāukiuki i nā pilikia me ke kino. Akā mai hoʻohui i ka paʻakai i nā mea āpau, akā ʻo kēlā mau kīʻaha wale nō i ʻike ʻole ʻia iā ʻoe. Eia kekahi, ʻo kahi lula koʻikoʻi ka paʻakai ʻana o kahi kīʻaha i hoʻopau ʻia, ʻaʻole i ka wā o kāna hana culinary. Hiki iā ʻoe ke hoʻohana i ke kāleka olakino a me ka wai lemon ma kahi o ka paʻakai e ʻono i kāu meaʻai. Eia kekahi, ʻo kahi kulu o ka soy sauce i hoʻouna ʻia i ka pāʻina e hoʻohui i kahi ʻono hou a me kahi ʻono paʻakai. Inā hoʻonui ʻoe i nā huahana, hiki ke nīnau ʻia ke kaumaha o ke kaumaha, no ka mea, ʻo ka paʻakai, ʻo ia hoʻi, e pale i ka excretion kūlohelohe o ka wai nui mai ke kino.
  • Inu ma kahi o 1,5 liters o ka wai hoʻomaʻemaʻe ʻole carbonated i kēlā me kēia lā, a i ke kauwela a i ʻole ke pāʻani ʻana i nā haʻuki, paipai ʻia e hoʻonui i kēia nui.
  • E waiho i ka buckwheat, ka oatmeal, ka bale i ka papaʻai no ka manawa o ke kaupaona. E kāpae i nā cereala ʻē aʻe a pau i kēia manawa.
  • Kuhi palena i kāu lawe ʻana i kaʻuala, maiʻa, a me nā hua waina (a pale ʻole paha iā lākou).
  • Inā ʻaʻole hiki iā ʻoe ke hōʻole i nā huahana palaoa, waiho i kahi berena rai maʻemaʻe i ka meaʻai.
  • ʻO ka pāʻina hope loa ma 19 pm keu, no ka lohi o kou hiamoe ʻana.
  • ʻAʻole pono e hoʻokaʻawale loa ʻia nā hua manu a me nā huahana dairy mai ka meaʻai, akā makemake nui ʻia e hōʻemi i kā lākou helu.
  • ʻO ka waiʻona, a me nā mea momona, momona a me nā huahana ʻē aʻe a me nā mea inu e hoʻoulu ai i ka ʻai a loaʻa ka nui o nā calorie, pono e poina i ka wā o ka hoʻemi ʻana o ke kaumaha.
  • E waiho i ke koena o nā huahana i loko o ka meaʻai ma kou manaʻo, e ho'āʻo pinepine e koho i nā ʻano olakino maikaʻi ʻaʻole e lilo wale i ke kaumaha, akā e loaʻa i kahi hopena maikaʻi i ke kino.

Pono ʻoe e hoʻokumu i ka ʻai o kēia koho meaʻai māmā ma luna o nā huahana aʻe.

  • Palaka E like me nā mea kūkulu hale nui i ko mākou kino, maikaʻi lākou no ka pohō kaumaha. ʻAi i ka iʻa, iʻa iʻa, moa, lāpaki, pipi (koho wale i nā ʻano momona liʻiliʻi).
  • ʻO Bifidobacteria. Noho ʻia i loko o kefir a me nā yoghurts kūlohelohe, hoʻomaʻemaʻe mālie lākou i ke kino o nā toxins a me nā toxins, hoʻomaikaʻi i ka digestion a paipai i ka maʻalahi a me ka maikaʻi o ka hoʻemi kaumaha.
  • Loaʻa nā huaora F a me C i nā mea kanu a me nā huaʻai, kōkua i ka assimilate pono i nā huaola i loaʻa i nā protein.

ʻO kekahi papaʻai maʻalahi a maikaʻi hoʻi i kapa ʻia ka pohō kaumaha, kuhikuhi pinepine ʻia ma ke ʻano he huaʻōlelo maʻalahi KEFIR NO DINNER… Wahi a nā loina o kēia papaʻai, hiki iā ʻoe ke ʻaina kakahiaka a me ka ʻaina awakea e like me ka maʻa mau, ʻaʻole nō e ʻai nui a hōʻole hoʻi i nā mea momona a me nā calorie kiʻekiʻe. Akā pono ʻoe e ʻai i ka ʻaina awakea me kefir momona momona me ka fiber (bran). Ma ke ala, e like me ka nui o nā nalo kaumaha, ʻo ia kahi ʻaina awakea e hoʻopūʻiwa i ka mahalo i ka bran. A ʻaʻole pono ʻoe e hiamoe me nā wī o ka wī, keu hoʻi ke maʻa iki ʻoe i kēlā ʻano papaʻai. Hiki iā ʻoe ke pili i kēia ʻano loea e like me kou makemake a hiki i kou hoʻokō ʻana i ka hopena i makemake ʻia. No nā hopena maikaʻi loa, ʻai i 5 mau manawa i ka lā a komo i nā haʻuki.

Manaʻo ʻia kahi papaʻai māmā no hoʻokahi pule KAʻai ʻana i ka palaoa… I kēia wā, hiki iā ʻoe ke lilo i 5 paona keu. ʻAno maʻalahi ʻia kēia hana i ka wā wela, akā i ka laulā hiki ke hoʻopili ʻia i ka makahiki holoʻokoʻa. Pono e hoʻopili ʻia ka papaʻai o nā hua maka a me nā mea kanu. I kēia manawa ʻaʻole hiki iā ʻoe ke ʻai i nā meaʻai i kuke ʻia, e like me ka inu tī a me nā wai wela ʻē aʻe. I ka manawa like, mai poina e inu i kahi lawa kūpono o ka wai maʻemaʻe (a hiki i 2,5 liters) i kēlā me kēia lā. E mālama kēia hana iā ʻoe mai ka noʻonoʻo ʻole a mai ka make wai. Inā makemake ʻoe, hiki iā ʻoe ke hoʻolōʻihi i kēia papaʻai, akā e nānā pono i kou olakino. I kēia hihia, hoʻohui i ka hapalua o ke aniani o nā nati i ka papa kuhikuhi o kēlā me kēia lā.

A ʻo kekahi o nā papa ʻaina māmā e makemake nui ʻia HOOLE I KA PONO… E like me kāna mau loina, pono ʻoe e kāpae i ka pōʻino mai ka meaʻai. Hiki iā ʻoe ke hoʻopili i kēia aupuni i ka wā āu e makemake ai, no ka mea, ʻaʻole ia e haʻi hou i nā loina o ka meaʻai kūpono a kūpono. Pono e ʻai ma ka liʻiliʻi 3 i ka lā, ʻoi aku ka maikaʻi o 5 mau ʻai i ka lā. E hōʻalo i ka meaʻai wikiwiki: nā kīʻaha, nā French fries, soda, nā hamburger like ʻole a me nā sandwiches, nā mea ʻono a me nā mea inu kō. ʻAe ʻia kahi mea liʻiliʻi o ka marshmallow, jelly, nā huahana waiu momona (no ka laʻana, hiki iā ʻoe ke ʻai i ka curd mass). E ʻai i nā lau ʻai ʻai ʻole ma ke ʻano he kīʻaha ʻaoʻao. Mai ʻai i ka meaʻai 3 mau hola ma mua o ke pio ʻana o nā kukui. E like me kāu e ʻike ai, ʻaʻole nui nā loina o ia meaʻai, a ʻaʻole pono ʻoe e noʻonoʻo mau i ka mea āu e ʻai ai. ʻO ka mea nui e hoʻomanaʻo i nā lula kumu a me ka hana. Inā ʻoe e hahai iā lākou, hiki iā ʻoe ke ʻai piha a lilo i ke kaumaha e like me kou makemake.

Papa kuhikuhi papaʻai māmā

ʻO ka papa kokoke o ka papaʻai māmā mai 3 mau lā a 1 mahina

Nā kikolaʻa:

- 100 g o ka moa i hoʻolapalapa ʻia a me ka nui o ka porridge buckwheat (e helu i ke kaupaona ma ka mākaukau i hana ʻia);

- kahi hapa oatmeal i loko o ka wai; ma kahi o 30 g o ka tī paʻakikī me ka liʻiliʻi o ka momona o ka momona; kahi ʻāpana o ka berena i ʻae ʻia;

- hua manu kalo i hoʻolapalapa ʻia; spinach; mau ʻāpana. nā ʻāpala maloʻo a me ke kīʻaha o ka wai ʻalani ʻomi hou ʻia.

Hiki iā ʻoe ke inu i ke kī o kāu ʻano punahele no ka ʻaina kakahiaka, me ka hoʻohui ʻana i 1 tsp iā ia. meli.

meaʻai māmā:

- alani;

- he Mele;

- hapalua maiʻa nui a me kahi hua waina;

- mau plum.

Pāʻina:

- 150 g o ka iʻa momona momona i hoʻolapalapa ʻia a hoʻomoʻa ʻia me nā mea kanu ʻōmaʻomaʻo;

- ka waiū māmā māmā; kahi ʻāpana o ka moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha;

- ka sopa puree mea kanu i hana ʻia mai nā kāloti, zucchini a me kahi liʻiliʻi o kaʻuala; saladi o nā kōmato, kukama, bele bele.

meaʻai māmā:

- kahi kīʻaha o kefir momona momona a me kahi ʻāpana berena;

- kāloti a me ka salakeke kāpeti me nā mea kanu, i hoʻowali ʻia me ka kulu o ka ʻaila ʻoliva;

- kahi kīʻaha o ka yogurt maoli me ka ʻole o nā mea hoʻohui (a i ʻole ka waiū i hoʻomoʻa ʻia).

Nā ʻaina ahiahi:

- 150 g o ka tī momona momona;

- 100 g o ka tī liʻiliʻi me 200 g o kefir;

- kahi ʻāpana iʻa i hoʻomoʻa ʻia a me kāpeti kāpala.

palapala aie… Koho i kekahi o nā koho i luna no kēlā me kēia ʻaina kakahiaka / meaʻai māmā / ʻaina awakea / ʻaina awakea, a i ʻole e hana i ka hana a hana i kahi papa kuhikuhi iā ʻoe iho, e noʻonoʻo ana i nā lula maʻamau o ka nalo ʻana o ke kaupaona ma kēia papaʻai māmā.

ʻAi kūpono o kahi papaʻai māmā

ʻO ka kakahiaka kakahiaka: nā hua omelet a i ʻole scrambled mai nā hua moa ʻelua; kahi ʻāpana liʻiliʻi o ka berena me ka tī a me ke tī (ʻoi aku ka ʻole o ke kō.

Pāhili: kī me kahi mea momona (hiki iā ʻoe ke ʻai i ka marshmallow, marshmallow i nā mea liʻiliʻi, akā makemake ʻole ʻia e hoʻohana i nā mea i hoʻomoʻa ʻia i kō). Inā ʻaʻole ʻoe makemake i nā mea ono, ʻai i nā hua āu i koho ai a inu paha i kahi kīʻaha yogurt.

awakea: ka laiki me nā cutlet mahu a me nā mea kanu non-starchy, a i ʻole buckwheat me nā ʻāpana hoʻopiha moa a me ka salakeke mea kanu.

Mea ʻai ahiahi: sāleta mea kanu, hoʻomākaukau ʻia me kahi aila mea kanu liʻiliʻi. Hiki iā ʻoe ke pani i ka salakeke me nā huaʻai (a hiki i 200 g).

awakea: kahi kīʻaha o ka momona momona a i ʻole 1% momona kefir me 30 g o ka fiber (bran) i hoʻohui ʻia i kēia inu waiū momona.

Laʻana ʻO kaʻai māmā pule wiki - Meaʻai Meaʻai maka

ʻO ka kakahiaka kakahiaka: 2 ʻalani a i ʻole nā ​​ʻoma a i ʻole he sāleta o kēia mau hua (1 ʻāpana kēlā me kēia).

awakea: ka salakeke huaʻai i hana ʻia mai nā huahana non-starchy, i hoʻomoʻi ʻia me kahi ʻaila ʻoliva liʻiliʻi.

awakea: salakeke i hana ʻia mai nā hua i hoʻomomona ʻole ʻia.

palapala aie… Hiki iā ʻoe ke loaʻa kahi meaʻai māmā inā makemake ʻoe. ʻAi i hoʻokahi hua a mea ʻai paha i ka manawa ma waena o nā meaʻai.

ʻAi kūpono o kahi papaʻai māmā - alo i nā mea hōʻeha

ʻO ka kakahiaka kakahiaka: kahi hapa oatmeal i ka waiū momona momona me ka liʻiliʻi o nā hua maloʻo; kī ʻono ʻole.

Pāhili: mau ʻāpana marshmallow; 200 ml o kefir momona momona.

awakea: iʻa i hoʻomoʻa ʻia; kālena huaʻai non-starchy; tī a kope ʻole me ke kō.

Mea ʻai ahiahi: ʻāpala nui a ʻalani paha.

awakea: ka moa moa i kāpī ʻia me ka kāpī; kī kīnā ʻole.

Contraindications no ka papaʻai māmā

ʻO ka hapa nui o nā ʻano like ʻole o kēia meaʻai hiki ke hahai ʻia e nā poʻe āpau. ʻO ke kapu koʻikoʻi wale nō ka exacerbation o nā maʻi maʻi, intolerance i nā huahana e ola ana i ka ʻai o kekahi ʻano, ka manawa o ka hāpai ʻana a me ka lactation.

Nā pono o ka papaʻai māmā

  • ʻAe nā papaʻai māmā he nui iā ʻoe e koho i kahi koho i kāu makemake, e lilo i kaupaona me ka ʻole o ka wī o ka pōloli, me ka haʻalele ʻole i ke ola a me ka ʻole o ka hōʻoluʻolu psychological a me ke kino i ka poʻe e ʻimi nei i kahi kūlana maikaʻi
  • ʻAi ka meaʻai māmā i ke kino e loaʻa ka lawa o nā mea momona a hoʻoliʻiliʻi i nā manawa o nā pilikia olakino.

Nā mea maikaʻi ʻole o ka papaʻai māmā

ʻAʻole hāʻawi nā papaʻai māmā a pau i ka pohō wikiwiki. No laila ʻaʻole kūpono lākou no ka poʻe e pono e hōʻano hou i ke kiʻi i kahi manawa pōkole.

Ke hana hou nei i kahi papaʻai māmā

Hiki ke hana hou i nā papa ʻaina māmā me nā palena manawa ma hope o ka hoʻomaha ʻana ma ka liʻiliʻi he mahina a me ka hapa.

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