ʻO kaʻai lōʻihi lōʻihi, 3 mau pule, -10 kg

ʻO ka lilo ʻana o ke kaupaona a 10 kg i 3 mau pule.

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 980 Kcal.

No ka lilo ʻana i kahi nui i ʻike ʻia o ke kaupaona nui, ʻaʻohe kūpono paha nā papaʻai mono pōkole a i ʻole nā ​​lā hoʻokē ʻai. ʻO ka papaʻai lōʻihi e kōkua radical e hoʻololi i kāu kiʻi.

ʻO nā ʻano hana hōʻemi wā lōʻihi ʻoi loa a maikaʻi a maikaʻi hoʻi kaʻai ʻAmelika, ka alternation protein-carbohydrate, kaʻai no nā wahine hāpai, ke ʻano hoʻohaʻahaʻa kaumaha i hoʻomohala ʻia e Elena Malysheva, papaʻai momona momona.

Koina ʻai lōʻihi lōʻihi

Wā lōʻihi ʻAiʻAmelika hāʻawi i ke aloha o ʻAmelika no nā hamburger a me nā ʻelele ʻē aʻe o ka meaʻai wikiwiki. Ua hoʻokani nā kauka a me nā kaukaʻi mai ʻAmelika Hui Pū ʻIa i ka pū waikaua e pili ana i ka maʻa holoʻokoʻa o kā lākou poʻe kamaʻāina e ʻai i ka wā hele a maikaʻi ʻole nā ​​meaʻai calorie kiʻekiʻe. ʻO nā lula maʻamau o ka hana ʻAmelika e hōʻole i ka ʻaina awakea ma hope o 17:00 (maximum - 18:00). No laila ma mua o ka hiamoe ʻana ʻaʻole e lanakila ʻia ʻoe e ka manaʻo nui o ka pōloli, ua ʻōlelo ʻia e hele i kahi moe, keu hoʻi i ka manawa o ka papaʻai mua, ma mua o 22:00. ʻEkolu mau pāʻina i ka lā e pono ai nā meaʻai olakino (i ka iʻa, nā iʻa wiwi a me nā ʻiʻo, nā huaʻai ʻole starchy a me nā mea kanu, nā hua moa). Kau ʻia ka pāpā koʻikoʻi ma luna o ka momona, ka vīnega, ka waiʻona, ke kō a me nā meaʻai āpau kahi i kahi kahi nona. He mea kūpono nō hoʻi e hōʻemi i ka ʻai o ka paʻakai a me nā mea ʻala, a inā ʻoe e hoʻolōʻihi i kahi manawa pōkole i ka papaʻai, hiki iā ʻoe ke hōʻole loa iā lākou.

ʻO kahi papaʻai wā lōʻihi lōʻihi hana o ka protein-carbohydrate alternation (BUC)… Ke haʻahaʻa ko mākou kino i ka waiʻaleʻa, hoʻomaka lākou e lilo i ke kaumaha, ʻo ia ke kumu i kaulana nui ai nā ʻōnaehana hoʻemi haʻahaʻa haʻahaʻa. Akā me ka lōʻihi o ka ʻai ʻole ʻana i ka waiʻaleʻa, hiki ke ala mai nā pilikia olakino a i ʻole ka pae ʻāina (i ka wā e pau ai nā paona hou, a makemake ʻoe e lilo i ke kaumaha). No nā kūlana wale nō āu e makemake ai e hoʻololi nui i kou kino, kūpono ka ʻai o ka protein-carbohydrate alternation. E like me kāna mau lula, pono e lanakila ka protein ma ka papa kuhikuhi no nā lā ʻelua, a i ke kolu o ka lā aia ka hoʻonui ʻana i nā huahana carbohydrate i ka meaʻai. ʻO ka hopena, ʻaʻohe manawa o ke kino e ʻike ai i ka nele o nā kalapona a keʻakeʻa i ka pohō kaumaha. ʻOi aku ka maikaʻi o ka hoʻonohonoho ʻana i ka papa kuhikuhi penei. ʻO ka lā mua, e ʻai i ka meaʻai kaulike, ʻo ia hoʻi, e ʻai i nā huahana carbohydrate a me nā protein i ka haʻahaʻa. Manaʻo ʻia ʻaʻole e ʻoi aku ka nui o ka calorie i kēlā me kēia lā ma luna o 1500 mau ʻāpana ikehu. I nā lā ʻelua a me ke kolu, pono e makemake ʻia nā protein, a i ka ʻehā o ka lā ʻai, pono e hoʻohui ʻia nā haʻalulu i ka papa kuhikuhi. A laila "pāʻani" mākou no nā lā ʻekolu me nā protein a me nā haʻalulu, a laila hoʻi mākou i ka hoʻolālā i wehewehe ʻia (hoʻomaka mākou me kahi lā kaulike). I mea e hana pono ai ke kino, i nā lā protein e ʻōlelo ʻia e hāʻawi i ka makemake i nā iʻa wīwī, iʻa iʻa, ʻiʻo ʻiʻo, waiu a me nā huahana waiu momona o ka momona maʻalahi, a i nā kalapona - nā kīʻaha holoʻokoʻa, nā hua, nā huaʻai, nā mea kanu. a me nā ʻōmaʻomaʻo like ʻole.

Ua ʻike ʻia ka loaʻa ʻana o ke kaumaha o nā wahine i ka wā hāpai. Akā, aia ka awelika o ka hoʻonui ʻana i ke kilo i ka wā e hāpai ana i ke keiki. Inā hiki koke mai nā paona hou iā ʻoe, pono ʻoe i kahi meaʻai kūikawā no nā wahine hāpai. Hāʻawi kēia ʻenehana i nā mea ola o ka makuahine e kali ana a me ke keiki me nā mea koʻikoʻi a, i ka manawa like, pale i ka wahine i kahi kūlana hoihoi mai ke kaumaha o ke kino. I ka hōʻuluʻulu ʻana i kahi meaʻai i kēia manawa, pono ia e kaupalena i ka ʻai ʻana i nā huahana palaoa (ʻoi aku ka palaoa keʻokeʻo), nā kīʻaha a me nā mea inu me ke kō. ʻOiaʻiʻo, pono e haʻalele i nā huahana meaʻai wikiwiki a me nā ʻano meaʻai "ʻōpala". Manaʻo ʻia e hoʻonui i ka nui o ka protein olakino i ka meaʻai; pono e ʻoki ʻia mai ka waiu waiu ʻawaʻawa, ka iʻa a me ka ʻiʻo wīwī.

I ka pili ʻana i ke ʻano kuke, hiki ke hoʻolapalapa, ka kuke ʻana, ka ʻū ʻana, ka kuke ʻana a i ʻole ka kuke ʻana i ka mahu. Akā ʻoi aku ka maikaʻi o ka pale ʻana i ka palai ʻai. Pono ʻoe e kaupalena i ka hoʻohana ʻana i ka paʻakai, ka paʻakai a me nā kīʻaha pickled, nā meaʻai hiki; hiki iā lākou ke hana i ka puffiness a me ke kaumaha. Manaʻo ʻia e ʻai like 4-5 mau manawa i ka lā ma nā ʻāpana liʻiliʻi. Mai ʻai no nā hola ʻelua e hiki mai ana ma mua o ka moe ʻana. ʻO kahi ʻaina ahiahi maikaʻi loa nā huahana waiu momona haʻahaʻa (no ka laʻana, ka cheese cottage i ka hui o kefir a i ʻole ryazhenka).

E hana i ka ʻenehana i kūpono e hiki ai iā ʻoe, e hoʻolohe i nā ʻōlelo aʻoaʻo aʻe mai nā mea mālama meaʻai:

- ʻoi aku ka maikaʻi o ka ʻai ʻana i ka berena i hoʻomaloʻo iki ʻia, pono ʻole i ka paʻakai (ʻai), mai ka palaoa wīwī a i ʻole rai, ʻaʻole ʻoi aku ka nui o nā lā ma mua o 100-150 g;

- pono ia e ʻai i ka 200 ml o ka sopa i kēlā me kēia lā (makemake ʻia he kahua mea kanu kā lākou a me nā hoʻohui liʻiliʻi o nā ʻano cereala, ʻuala, pasta, a pēlā aku).

- kaʻiʻo a me nā pā like ʻole e pono ai e ʻai ma mua o 150 g i kēlā me kēia lā (ʻo ke koho maikaʻi ʻoi aku ka pīpī wiwi, ka moa, ka pelehū, ka ʻūlū, nā lāpaki lāpaki);

- ka iʻa wīwī (e laʻa me ka pike perch, navaga, cod) pono loa no nā wahine hāpai, a hiki i 150 g i kēlā me kēia lā;

- inā ʻae maikaʻi ʻoe i ka waiū a me ka waiū ʻawaʻawa, e ʻai i ka 150-200 g o ia mau huahana i kēlā me kēia lā (ʻo ka mea nui ka momona momona haʻahaʻa, kefir, yogurt, ka waiū holoʻokoʻa, nā yoghurts me ka ʻole o nā mea hoʻohui);

- hiki iā ʻoe ke ʻai i nā hua, 1-2 pcs. i ka lā;

- i kēlā me kēia lā lawe i nā aila mea kanu - 15 g;

- mai nā mea kanu pono ke kaupalena ʻia ka hoʻohana ʻana o nā pi, kāloti, radishes, beet.

Kaulana a me ka wā lōʻihi hoʻomohala ʻia e Elena Malysheva… Maʻaneʻi, ʻaʻole ʻoi aku ka nui o ka ʻike calorie o ka papaʻai i kēlā me kēia lā ma mua o 1200 mau anakahi. Pono ʻoe e hana i kahi papa kuhikuhi mai nā protein pono, nā momona a me nā waihā, ʻoiai e hoʻopau ana i nā mea momona a me nā mea ʻai i kālua ʻia, nā meaʻai wikiwiki a me nā meaʻai ʻino ʻē aʻe mai ia hiki ke hiki. ʻAi - ʻelima mau manawa i ka lā (ʻekolu mau meaʻai nui a ʻelua mau mea ʻai liʻiliʻi ma waena). Maikaʻi ka ʻaina kakahiaka me ka oatmeal, a aʻoaʻo ka mea kākau o ka ʻenehana i ka ninini ʻana i nā cereala, a ʻaʻole i hoʻolapalapa. E hana i ka porridge i ʻoi aku ka ʻono a me ke olakino, hiki iā ʻoe ke hoʻohui i nā hua ʻole starchy (e laʻa me ka ʻāpala) a i ʻole ka piha lima o nā hua iā ia. ʻO ka tī momona momona a i ʻole ka yogurt hakahaka kahi koho maikaʻi loa no kāu pāʻina mua. Paipai ʻia ka ʻaina kakahiaka ma kahi o ka hola 8:00. Pono ʻoe e ʻai i ka ʻaina awakea ma 12-13 mau hola, ʻo ka hapanui me nā ʻāpana protein. ʻO kahi laʻana, hiki iā ʻoe ke kuke i ka iʻa a i ʻole me nā mea kanu. He ʻōlelo aʻoaʻo e kuke i ka protein me ka hoʻohana ʻole ʻana i ka aila a me nā momona ʻē aʻe. ʻO kaʻaina awakea (kahi e koi ʻia e hoʻonohonoho 2-3 mau hola ma mua o ka hiamoe, a ʻoi aku paha ma mua o 19:00) e hoʻonohonoho pinepine ʻia mai ka salakea mea kanu a me ka waiū momona momona momona. Hiki iā ʻoe ke ʻai i hoʻokahi hua moa. Mea ʻai māmā ma nā huaʻai a mea ʻai paha i waena o nā meaʻai.

Inā makemake ʻoe e lilo i ke kaupaona me ka ʻoki ʻole ʻana i kāu papaʻai, ka wā lōʻihi papaʻai momona momona… Pono e hoʻemi i ka loaʻa ʻana o nā mea momona i ka meaʻai a hiki i ka 5-10% a ʻoi aku ka maikaʻi o ke kāʻili ʻana iā lākou mai nā kumu mea kanu. ʻO nā meaʻai i pāpā loa ʻia ma kēia ʻai: ʻo ka puaʻa, ka ʻeke, ka pipi momona, nā ʻāpana like ʻole, nā sausages a me nā huahana sausage āpau, nā iʻa momona (eel, herring, carp, mackerel, tuna, sardines, etc.), caviar iʻa, waiū, etc. waiu ʻawaʻawa momona kiʻekiʻe, ʻeke hua manu, soybeans, beans, nati, nā meaʻai a me nā mea inu me ke kō, ka meli, ka waiʻona, nā meaʻai palai a me nā momona, nā huahana meaʻai wikiwiki a me nā huahana kiʻekiʻe-calorie.

A e ʻai i ka papaʻai momona momona pono ʻoe i nā meaʻai aʻe:

- kaʻiʻo (lean beef, lean veal, hihiu, moa);

- iʻa (pike, cod, perch, trout, flounder);

- nā huahana bakena i hana ʻia mai ka palaoa ʻala;

- nā mea kanu a me nā lau.

- huaʻai.

Ka inu ʻana i ka wai - wai maʻemaʻe, tī kī ʻole a me kope ʻole, nā tī tī.

Ke hoʻomākaukau ʻana i ka meaʻai, pono ʻoe e koho i kahi ʻano hana ʻoluʻolu (kekahi, koe wale ka palai ʻana).

Papaaina Meaʻai Mea lōʻihi

ʻAiʻAmelika i kēlā me kēia pule

Poakahi

ʻAina kakahiaka: ka rai a i ʻole ka palaoa palaoa (1 ʻāpana); ʻalani a ʻāpala paha; Kope kī.

Lunch: a hiki i 200 g iʻa i kuke ʻia a i palai ʻia i loko o ka pā maloʻo; 100 g mau keleka i kāpīpī ʻia me ka wai lemon.

ʻO kaʻaina awakea: kahi ʻāpana o nāʻiʻo wīwī i hoʻomoʻa ʻia i ka hui o nā ʻakaʻakai a me hoʻokahi yolk hua manu (ʻo ka nui o ke kaumaha o kahi ʻāpana ʻaʻole i ʻoi aku ma mua o 100 g); he Mele; kahi ʻāpana o ka berena a i ʻalapa paha; he aniani o ka waiū skim.

Pōʻalua

ʻAina kakahiaka: toast toast; tī a kope paha; alani.

ʻO kaʻaina awakea: ka spinach spinach (200 g); palai ʻia ke akepaʻa i loko o ka pā maloʻo (130-150 g); 2 ʻuala i hoʻolapalapa ʻia; tī / kope me ka kō ʻole.

ʻO kaʻaina awakea: ka saladi huakai non-starchy, ʻono iki ʻia me ka aila mea kanu; kahi ham momona momona iki ma kahi ʻāpana berena; ka hua moa i hoʻolapalapa ʻia a me ke aniani o ka yogurt maʻamau.

Pōʻakolu

ʻAina kakahiaka: kahi ʻāpana berena; ʻalani a ʻāpala paha; Kope kī.

ʻO kaʻaina awakea: 200 g o kaʻiʻo i kālua ʻia (kuke i ka pā me ka ʻole e hoʻohui i nā momona); he kīʻaha wai wai kōmato; he lau lettuce; grapefruit a i ʻole nā ​​citrus ʻē aʻe.

ʻO kaʻaina awakea: nā hua moa i hoʻolapalapa ʻia (1-2 pcs.); he ʻāpana berena; saladi o nā kōmato ʻelua; he kīʻaha yogurt; no ka mea ʻono, ʻai i ka momi a i ʻole ka ʻāpala.

Poaha

ʻAina kakahiaka: kahi ʻāpana berena; ʻalani a i ʻole 2 mau ʻoma liʻiliʻi; tī / kope me ka kō ʻole.

ʻO ka Lunch: kāpī keʻokeʻo ʻoki ʻia (150 g) me ka wai lemona; kaʻiʻo moa i hoʻolapalapa ʻia (200 g); Kope kī.

ʻO kaʻaina awakea: kahi toast liʻiliʻi; Pepelu Bulgarian; 5-6 radishes; casserole o 50 g mauʻu momona momona momona, ʻo ka yolk o hoʻokahi hua manu a me kahi ʻāpala liʻiliʻi; he kīʻaha o ka waiū momona momona.

Pōʻalima

ʻAina kakahiaka: kahi ʻāpana berena; alani; tī / kope me ka ʻole o nā mea hoʻohui.

ʻO kaʻaina awakea: kahi ʻāpana o kaʻiʻo i hoʻolapalapa ʻia (150 g); kāloti kuʻi (250 g); ʻuala i hoʻolapalapa ʻia i ka ʻaʻahu; tī / kope me ka kō ʻole.

ʻO kaʻaina awakea: nā hua i kāʻai ʻia mai nā hua ʻelua (e kuke i ka pā maloʻo maloʻo); saladi o ke kōmato, nā mea kanu a me nā ʻaka; he Mele.

Aloha Hawaii

ʻAina kakahiaka: kahi ʻāpana berena; ʻalani a ʻāpala paha; Kope kī.

ʻO kaʻaina awakea: kahi ʻāpana o nā iʻa i hoʻolapalapa ʻia (a hiki i 200 g); he ʻāpana berena; ma kahi o 150 g salakeke ʻai starchy ʻole, kāpīpī ʻia me ka wai lemona; tī / kope me ka ʻole o nā mea hoʻohui.

ʻO kaʻaina awakea: ka pipi i hoʻolapalapa ʻia me ka horseradish (150 g); lau lettuce; he ʻāpala a me ke kīʻaha o ka waiū momona momona.

Lāpule

ʻAina kakahiaka: toast me ka ʻole o nā mea hoʻohui; he Mele; Kope kī.

ʻO kaʻaina awakea: ka moa i hoʻolapalapa ʻia (200 g); 100 g o ka porridge laiki; nā lau lettuce me ka wai lemona; he Mele; 200-250 ml o ka waiū momona momona.

ʻAina ahiahi: yogurt momona-momona (aniani); ʻelua mau cutlets wīwī; kahi ʻāpana berena a me kahi ʻāpala liʻiliʻi.

ʻO ka papaʻai o kēlā me kēia pule o ka protein-carbohydrate alternation diet

Lā 1 (kaulike)

ʻAina kakahiaka: ʻoatmeal (kuke i ka wai) me ka hua; he kīʻaha o kefir.

ʻO ka Lunch: ka palaoa a i ʻole kaʻuala uala; he ʻāpana iʻa māhu.

ʻO kaʻaina awakea: tī momona momona momona me ka ʻāpala kuʻi; he kīʻaha kī kīnā ʻole.

I ka pō: hiki iā ʻoe ke inu i ke kīʻaha o kefir.

Lā 2 (protein)

ʻAina kakahiaka: ka hua moa i paila ʻia; kahi ʻāpana o ka waiū momona momona; Kope kī.

ʻO kaʻaina awakea: kahi ʻāpana o ka moa moa i hoʻopiha ʻia me nā lihi.

ʻO kaʻaina awakea: ka iʻa i hoʻomoʻa ʻia a me ka salakeke kāpeti; tī.

Lā 3 (protein)

ʻO ka ʻaina kakahiaka: ʻo ka tī liʻiliʻi me ka kefir.

ʻO kaʻaina awakea: kahi mau mea ʻai i hoʻopili ʻia i ka uahi a me kahi salakeke ʻai ʻaʻole starchy.

ʻO kaʻaina awakea: ka palaʻai (kaʻiʻo turkey a me nā mea kanu); he kīʻaha kī.

ʻO ka lā 4 (carbohydrate)

ʻAina kakahiaka: croissant; maiʻa; tī a kope paha.

ʻO kaʻaina awakea: pola o borscht me ka palai ʻole; he ʻāpana o ka palaoa a pau; he kīʻaha kī a, inā makemake ʻia, kahi kanakē a i ʻole i ka ʻeke kokoleka pouli.

ʻAina ahiahi: laiki i hoʻolapalapa ʻia; he mau kukama; he kīʻaha wai momona.

Lā 5 (protein)

ʻAina kakahiaka: casserole tī liʻiliʻi momona; Kope kī.

Lunch: hoʻopiha iʻa (kuke a hoʻomoʻa paha); kāpī keʻokeʻo i kuʻu ʻia.

ʻO kaʻaina awakea: kaʻiʻo i hoʻomoʻa ʻia a me ke kīʻaha o ka broth rosothip.

Lā 6 (protein)

ʻAi kakahiaka: omelet (e hoʻohana i ʻelua mau hua moa, e kuke i ka pā maloʻo maloʻo); kope kī.

ʻAina awakea: turkey paila; ʻumeke a me ka salakega kukama.

ʻO kaʻaina awakea: kahi iʻa iʻa a i ʻole nā ​​ʻoki ʻiʻo; kāloti a me ka tī.

ʻO ka lā 7 (carbohydrate)

Kakahiaka: muesli me nā mea hoʻohui ʻole; tī a kope paha.

ʻO kaʻaina awakea: pola o ka sup iʻa a me kahi ʻāpana berena; ʻo kaʻuala i hoʻolapalapa ʻia a me cutlet ʻiʻo wīwī; ʻelua mau punetēpu o ka salakeke (nā mea kanu non-starchy a me nā mea kanu).

ʻO kaʻaina awakea: 2-3 mau ʻōlapa kāpelu a me ke tī.

ʻO kahi laʻana o ka papaʻai papaʻai no nā wahine hāpai

ʻO ka ʻākala mua

ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka muesli i ʻaʻahu ʻia me ka yogurt; wai momi hou.

Mea ʻai māmā: ka palaoa palaoa āpau me kahi ʻāpana salmon; he kīʻaha kī.

ʻO kaʻaina awakea: pola o ka sopa mushroom; kāpī keʻokeʻo i ke ʻano o ka salakeke; he kīʻaha o ka decoction lāʻau lau.

Mea ʻai ahiahi: kahi ʻāpana berena me ka tī.

ʻO kaʻaina awakea: risotto mea kanu a me nā kāloti ʻokiʻoki; he kīʻaha o kefir.

ʻOki ʻelua

ʻAi kakahiaka: ʻoatmeal, hiki ke hoʻolapalapa ʻia i ka waiū, me ka ʻāpala; kī chamomile.

Mea ʻai māmā: he piha almond a me nā prun ʻelua.

ʻAina awakea: sup lentil; saladi mai ke kai a i ʻole kāpeti ʻē aʻe; he kīʻaha wai momona.

Mea ʻai ahiahi: kahi ʻāpana berena me ka iʻa; tī.

ʻO kaʻaina awakea: omelet mai kahi mau hua moa a me nā hua moa; he kīʻaha o ka yogurt maoli.

ʻEkolu trimester

ʻO ka ʻaina kakahiaka: he mau pancakes me ka tī tī; he kīʻaha yogurt.

Mea ʻai māmā: sandwich (berena palaoa a me ka waiū); tī.

ʻAina awakea: kahi pola iʻa hodgepodge; saladi (tuna i kāna wai ponoʻī a me nā mea kanu); hulu rosehip.

Mea ʻai ahiahi: cheesecake a me tī.

ʻO kaʻaina awakea: iʻa i hoʻolapalapa ʻia a me 2 tbsp. l. raiki; ka waiū i hoʻomoʻa ʻia a i ʻole kefir (aniani).

ʻO kahi laʻana o ka papaʻai hebedoma o ka papaʻai a Elena Malysheva

Day 1

ʻAina kakahiaka: 200 porridge buckwheat; hoʻokahi hua moa i hoʻolapalapa ʻia; kāloti salakeke (100 g), kāpīpī ʻia me ka aila mea kanu; ʻāpala waena.

ʻO ka lua o ka ʻaina kakahiaka: casserole o 120-130 g o ka tī liʻiliʻi momona a me 20 g semolina.

ʻO kaʻaina awakea: soufflé mai ka pīpī wiwi (a i 100 g) a me nā protein o nā hua moa ʻelua; cauliflower (200-250 g); hupa rosehip.

Mea ʻai māmā: grapefruit a ʻalani paha.

ʻO kaʻaina awakea: kāpī kāpī me ka zucchini (ka nui o ke aniani 200 g); ʻōpala i hoʻomoʻa ʻia me ka meli a me ke kinamona.

Ma mua o ka hiamoe: 200 ml o kefir momona momona.

Day 2

ʻAina kakahiaka: ʻoatmeal (200 g mākaukau i hana ʻia) me ka hoʻohui o ka punetune o kekahi hua. waiū skim (aniani).

ʻO ka lua o ka ʻaina kakahiaka: 250 g o ka salakeke beetroot me nā prun a me 1 tsp. ʻaila mea kanu; popo palaoa.

ʻO kaʻaina awakea: ka laiki a me nā pilaf (150 g); kahi ʻāpana o ka moa moa i hoʻolapalapa ʻia (70-80 g); kāpena kāpeti (100 g), i hoʻowali ʻia me kekahi mau kulu o ka aila mea kanu; ʻōmato. Ma hope o 20 mau minuke ma hope o ka ʻaina awakea, koi ʻia e inu i ka broth rosehip.

Mea ʻai māmā: tī momona momona (100 g); yoghurt maoli me ka ʻole o nā mea hoʻohui (100 ml).

ʻO kaʻaina awakea: hoʻopiha iʻa (a i 100 g); 1-2 mau hua manu hua moa i hoʻolapalapa ʻia a me 200 g o nā pīni ʻōmaʻomaʻo i kuke ʻia.

Ma mua o ka hiamoe: kahi kīʻaha o kefir (koho momona-ʻole a 1%).

Day 3

ʻAina kakahiaka: kahi omelet mahu me nā hua manu ʻelua a me ka waiū momona momona; kāloti a me ka salakeke apple; tī.

ʻO ka lua o ka ʻaina kakahiaka: ʻōmoma ʻōmaʻomaʻo.

ʻO kaʻaina awakea: 150 g hupa kopa (hiki iā ʻoe ke hoʻohana i nā mea kanu a koe ka ʻuala); moa i hoʻomoʻa ʻia a me nā pi i hoʻomoʻa ʻia me ka ʻole o ka ʻaila (100 g pākahi).

Mea ʻai māmā: 100 g kāpeti keʻokeʻo; kahi kāloti liʻiliʻi a me ka hapalua o ka ʻāpala (hiki iā ʻoe ke hana i kahi salakeke mai kēia mau mea hana).

ʻO kaʻaina awakea: curd momona momona (150 g).

Ma mua o ka hiamoe: kefir momona momona (200 ml).

Day 4

ʻAina kakahiaka: 50 g o ka hoʻopiha pipi, māhu a i hoʻolapalapa ʻia paha; ʻōmaʻomaʻo pī (100 g) a me kahi pā bran crisps.

ʻO ka lua o ka ʻaina kakahiaka: vinaigrette (150 g) a me 1-2 mau pōpō.

ʻAina awakea: 100-120 g o ka kāpena kāpena; 40 g kāloti kuʻi ʻia; iʻa i hoʻolapalapa ʻia (100 g); inu i ka broth rosothip ma hope iki.

Mea ʻai māmā: ʻōmole ʻōmaʻomaʻo kaulike.

ʻO kaʻaina awakea: casserole o 100 g o ka tī cottage o ka liʻiliʻi o ka momona o ka momona, ka protein o hoʻokahi hua manu, 20 g kāloti a me kahi teaspoon o ka kirīmi kawa; he kīʻaha kī.

Ma mua o ka hiamoe: kahi kīʻaha o kefir momona-momona.

Day 5

Kakahiaka: 3-4 tbsp l. ʻohu oatmeal me 100 ml o ka waiū, me 30 g o nā hua maloʻo.

ʻO ka lua o ka ʻaina kakahiaka: squash puree (200 g) a me 100 g eggplant (kuke me ka ʻaila ʻole).

ʻAina awakea: 100 g o nā iʻa i hoʻolapalapa ʻia a i hoʻomoʻa ʻia paha; 200 g ka mea kanu mea kanu (hiki iā ʻoe ke hoʻohana i 1 teaspoon o ka ʻaila pua nānā i ke kuke ʻana); i ka hapalua hola - he kīʻaha o ka broth rosothip.

Mea ʻai māmā: 70 g o ka porridge laiki; i kahi ʻōmato a i ʻole ʻelua mau kukama liʻiliʻi.

ʻO kaʻaina awakea: tī momona momona momona (150 g).

Ma mua o ka hiamoe: 200 ml o kefir momona momona.

Day 6

ʻAina kakahiaka: ka hua moa i paila ʻia; peas ʻōmaʻomaʻo (50 g); 30 g o ka tī me ka momona o ka momona; he kīʻaha kī.

ʻO ka lua kakahiaka: kaʻuala i hoʻomoʻa ʻia; sauerkraut (100 g) me ka ʻōmaʻomaʻo ʻōmaʻomaʻo.

ʻO kaʻaina awakea: ka pī pea me ka palai ʻole (150 g); kahi ʻāpana moa hoʻopihapiha (100 g); zucchini i hoʻopaʻa ʻia me nā kāloti (150 g); palaoa ʻelua.

Mea ʻai māmā: 200 g o ka salakea mea kanu non-starchy me kahi puna o ka kirima waiwa.

ʻO kaʻaina awakea: ka pūlehu i hoʻomoʻa ʻia (200 g) a me ka 50 g momona momona momona.

Ma mua o ka hiamoe: inu i ka waiū momona momona momona (200 ml).

Day 7

ʻAina kakahiaka: 200 g porridge barley; 'ōpala a me nā salakeke kāloti (2 tbsp. l.).

ʻO ka lua o ka ʻaina kakahiaka: ʻalani a me tī tī ʻole.

ʻO kaʻaina awakea: kāpī kāpī (200 g); ʻāpala ʻōmaʻomaʻo liʻiliʻi.

Mea ʻai māmā: 100 g o ka waiū wai momona momona.

ʻO kaʻaina awakea: kahi ʻāpana o nā iʻa iʻa wī ʻole (90 g); ʻelua keʻokeʻo hua manu i hoʻolapalapa ʻia; nā pīni i hoʻolapalapa ʻia (150 g).

Ma mua o ka hiamoe: kahi kīʻaha o kefir momona momona.

palapala aie… Nā lā ʻai, inā makemake ʻia, hiki ke hoʻololi ʻia.

ʻO kahi laʻana o ka papaʻai momona momona i kēlā me kēia lā

ʻAina kakahiaka: ʻelua mau hua moa i hoʻolapalapa ʻia; i ka hapalua o ka hua waina a i ʻole ka ʻāpala; kī ʻōmaʻomaʻo ʻole.

ʻO ka lua o ka ʻaina kakahiaka: ka saladi hua me ka piha lima o nā hua waina; wai ʻāpala hou i hou ʻia.

ʻO kaʻaina awakea: ka saladi o nā tumato me nā mea kanu; berena palaoa piha me ka tī kī ʻono ʻole.

ʻO kaʻaina awakea: nāʻiʻo i hoʻolapalapa ʻia a i ʻole nā ​​iʻa iʻa; ka palaoa lau i kāwili ʻole ʻole ʻia; kukama hou a ʻōmato paha.

ʻO nā contraindications papaʻai lōʻihi

ʻO nā kapu maʻamau no ka mālama ʻana i nā papaʻai lōʻihi lōʻihi ka exacerbation o nā maʻi maʻi, ke keiki a me ka ʻelemakule, hāpai keiki (koe wale no kahi papaʻai kūikawā) a me ka lactation.

Nā kōkua o kahi papaʻai lōʻihi

  1. Hiki i nā papaʻai lōʻihi ke kōkua i ka hoʻololi ʻana i nā ʻano mea ʻai i hoʻonui ai i ka momona. E ʻae kēia iā ʻoe e mālama i kou kino i nā mōlina hou i ka wā e hiki mai ana.
  2. Hāʻawi ka papaʻai papaʻai e hāʻawi iā ʻoe e ʻai i ka puʻuwai, ʻono a ʻano ʻokoʻa.
  3. I ka hapanui o nā ʻano papaʻai wā lōʻihi, hoʻolauna ʻia nā papa ʻaina haʻihaʻi, e kōkua ai e hōʻalo i nā pōloli nui a kōkua i ka wikiwiki i ka metabolism.
  4. Palena ka papa kuhikuhi papaʻai a no laila ʻaʻole e alakaʻi i nā haunaele i ka hana ʻana o ke kino.
  5. Hiki ke holo pono ke kaupaona, i kākoʻo ʻia e nā nutristist a me nā kauka.
  6. ʻO nā ʻano o nā ʻano kaumaha lōʻihi lōʻihi e ʻae iā ʻoe e koho i ka mea kūpono iā ʻoe.

Nā mea maikaʻi ʻole o ka papaʻai lōʻihi

  • ʻAʻohe mea maikaʻi ʻole o ka hōʻemi kino lōʻihi, inā kamaʻilio mākou e pili ana i ke olakino a me ke olakino. Akā pono ia e noʻonoʻo i ka ʻoiaʻiʻo no ka hōʻemi koʻikoʻi nui e pono ʻoe e hoʻomanawanui no ka manawa lōʻihi, a malia paha e hana hou i nā ʻano ʻai āpau a mau loa.
  • Ma nā papa ʻaina wā lōʻihi, hoʻemi haʻahaʻa ʻia ke kaumaha. Inā makemake ʻoe e ʻike i ka hopena o kāu mau hoʻoikaika ʻana "ma ka lā ʻapōpō wale nō", ʻaʻole i hoʻolālā ʻia kēia mau ʻano hana no kēlā.

Ke hana hou nei i kahi papaʻai lōʻihi

Inā pololei kou olakino a me kou olakino, akā ua ʻoi aku kou kaumaha, hiki iā ʻoe ke hele i kahi papaʻai lōʻihi lōʻihi i kēlā me kēia manawa.

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