ʻO kaʻai haʻahaʻa haʻahaʻa: pehea e lilo ai ke kaupaona ma ke koho ʻana i nā meaʻai māmā a me nā meaʻai. Papa kuhikuhi haʻahaʻa-kalori no hoʻokahi pule no ka pohō kaumaha

ʻO kaʻai haʻahaʻa haʻahaʻa: ʻaʻohe mea hou aku, ʻaʻohe emi

Kūpono - inā hoʻomohala pākahi ʻia ka papaʻai calorie haʻahaʻa e nā mea hānai. Akā hiki iā ʻoe ke hana i kāu papa kuhikuhi papaʻai haʻahaʻa haʻahaʻa, ʻike i kāna mau lula maʻamau. ʻO kahi wahine, ma ka awelika, hoʻolilo ma kahi o 2000 calories i kēlā me kēia lā, e like me ka hapa nui o nā meaʻai. ʻOiaʻiʻo, pili kēia i ka makahiki, ke kaupaona a me ke kiʻekiʻe, a me ka nohona o ka wahine. Eia kekahi, he mea nui ka mea pili i ka naʻau - no ka laʻana, ke koʻikoʻi mau ma muli o nā pilikia i ka hana a i ʻole nā ​​hemahema i ke ola pilikino hiki ke hoʻololi i ka hopena hormonal o ka wahine, a no laila, i ka metabolism.

Hiki i kahi papaʻai kalorona haʻahaʻa ke kōkua iā ʻoe e lilo i kaupaona inā hoʻemi ʻia kāu papaʻai maʻamau i mea ʻaʻole ʻoi aku ka nui o ka ikehu ma mua o 1500, a no kekahi 1000 calories. Aia kekahi papa kuhikuhi papa ʻaina calorie 800 calorie haʻahaʻa, akā nui ka poʻe nutrisy e kamaʻilio e pili ana i ka makaʻu o ia ʻano papaʻai koʻikoʻi.

Nā kumumanaʻo o ka papa haʻahaʻa calorie:

1. ʻO ka waiwai ikehu o ka papaʻai i ka wā o ka papa haʻahaʻa-calorie e hoʻemi ʻia e 20-30% o ka waiwai maʻamau ma o ka hōʻemi ʻana i nā meaʻai i loaʻa nā momona a me nā huehue momona maʻalahi;
2. Pono nā meaʻai momona momona e hoʻopili i nā protein i ka papaʻai i mea e ʻeha ʻole ai ka nui o nā mākala i ke kino, a ʻo ke kaʻina hana o ka lilo ʻana o ke kaupaona ma muli o ke kuni ʻana i nā momona, ʻaʻole ka hoʻoliʻiliʻi o ka nui o nā mākala;
3. Pono e kāpae ʻia i nā haʻuki kūpikipiki maʻalahi, ʻo ia hoʻi: kō, kōpaʻa, nā mea inu kō, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka palaoa a i ʻole ka berena mai ka palaoa, akā ʻaʻole i ʻoi aku ma mua o 100 g i kēlā me kēia lā;
4. Pono pono e hōʻoia ʻaʻole ma mua o 50 g momona a ʻaʻole ʻoi aku ma mua o 70 g o nā haʻihaʻi i loko o ka meaʻai e ʻai ʻia i kēlā me kēia lā; ʻoi aku ka maikaʻi o ka ʻai ʻana i nā momona momona a me nā meaʻai me nā huʻihuʻi paʻakikī, ʻoiai lākou e hoʻoulu ai i ke kaʻina hana o ka momona momona i ke kino;
5. ʻO ka nui o ka paʻakai i hoʻopau ʻia i ka wā o ka papaʻai e hoʻemi loa ʻia;
6. Hoʻokaʻawale loa ʻia nā mea inu ʻona i ka wā o ka papa haʻahaʻa-kalori;
7. ʻAi - ʻelima mau manawa i ka lā i nā ʻāpana waena.

ʻO kaʻai calorie haʻahaʻa no hoʻokahi pule

ʻO kahi papaʻai calorie haʻahaʻa no hoʻokahi pule me ka loaʻa ʻana o ka calorie i kēlā me kēia lā o 1100-1200 calories i hoʻonohonoho ʻia e like me kēia. ʻAʻole pono nā momona ma mua o 20% o ka nui o ka lawe ʻana o ka calorie. I nā ʻōlelo kino, hoʻohālikelike kēia i 60 g o nā nati a i ʻole 2 punetēpu. ʻaila mea kanu. ʻO ka protein i ka papaʻai e pono ai i ka nui o 60g i ke ʻano o ka waiū wai momona momona, kaʻiʻo momona. Pono ke olakino i ka papaʻai i ke olakino - eia nā cereala, palaoa palaoa, nā mea kanu, nā huaʻai. Ma kahi papaʻai e ʻoki ai i ka ʻike kalori, hiki iā ʻoe ke lilo i kaupaona a 4 kg i kēlā me kēia pule.

ʻO ka papa haʻahaʻa calorie no ka pule ma muli o ka protein a me nā meaʻai momona. Pono e hoʻomoʻa ʻia a hoʻomoʻa ʻia nā kīʻaha i ka umu, me ka ʻole o ka hoʻohui ʻana i ka aila a i ʻole nā ​​saaki. ʻO nā meaʻai he mau papa waena 5 a 6 mau manawa i ka lā. ʻAʻole ma hope o ka ʻaina ahiahi ma mua o 7 pm. Pono ʻoe e inu a 2 liters o ka wai maʻemaʻe i kēlā me kēia lā. ʻAe ʻia mai ka wai, ʻeleʻele a ʻōmaʻomaʻo paha ke kī ʻole kō. Inā inu ʻoe i ka inu huaʻai a i ʻole compote, a laila hoʻonui lākou i ka ʻike calorie o ka papaʻai, a pono e noʻonoʻo ʻia kēia.

Nā pōmaikaʻi a me nā maikaʻi ʻole o ka papaʻai calorie haʻahaʻa

ʻO ka maikaʻi o ka papaʻai calorie haʻahaʻa ʻo ia ka mea maʻalahi i ka lilo ʻana o ka awelika o 5kg i kēlā me kēia pule. A ʻaʻohe pono e haʻalele i nā meaʻai āpau loa, e like me ka inu ʻana i ka papaʻai a i ʻole ka hoʻokē ʻai ʻana, a noho pū hoʻi ma hoʻokahi huahana, e like me nā papaʻai mono, no ka mea ua luhi. Akā ʻaʻole hiki i kahi papaʻai calorie haʻahaʻa ke hana me ka ʻole o cons. ʻO ke kaumaha i nalowale, ma ke ʻano he rula, hoʻi wikiwiki koke ia, no laila inā makemake ʻoe e hoʻohui i ka hopena, pono ʻoe e haʻalele i ka papaʻai.

Eia kekahi, ʻo kahi minus ma muli o ka papa haʻahaʻa-calorie, manaʻo paha ʻoe ʻaʻole pono, lethargy, no ka mea pono ka ikehu no nā kaʻina hana nui. ʻAʻole ia e koi ʻia e noho ma ka papa ʻaina haʻahaʻa-kalori no nā pule, no ka mea ke hala ka manawa, hoʻololi ke kino i kahi ʻano papaʻai hou, a ke lohi nei ke kaʻina hana o ka nalo ʻana o ke kaupaona. A pinepine ka papaʻai lōʻihi i hiki ke alakaʻi i ka hoʻohaunaele o nā hana metabolic i ke kino.

ʻO kahi papaʻai kalepona haʻahaʻa me kahi waiwai ikehu o ka papaʻai o lalo o 1000 mau calorie i koi ʻole ʻia e nā mea mālama meaʻai, no ka mea hiki ke hōʻeha i ke kino.

Kaʻai haʻahaʻa haʻahaʻa: papa kuhikuhi no ka pule

Pōʻakahi:

• aina kakahiaka: oatmeal porridge 200g, kuke i ka wai, ʻāpala 1pc, ʻono ʻole ka tī ʻōmaʻomaʻo;

• ka lua o ka ʻaina kakahiaka: 150g o ka yogurt momona momona me ka ʻole o nā mea hoʻohui;

• 'aina awakea: 200ml meaʻai kopa, 200g iʻa iʻa;

• ʻai ahiahi: wai kōmato;

• : 150g pipi i hoʻolapalapa ʻia, 150g salakeke mea kanu, wai mineral.

Pōʻalua:

• ka ʻaina kakahiaka: ka hua moa i hoʻolapalapa ʻia, ka palaoa 2 pcs, kī ʻono ʻole ʻia;

• ʻaina kakahiaka lua: ʻāpala;

• kaʻaina awakea: 200g sup lentil, 100g ʻai i hoʻolapalapa ʻia;

• ʻaina ahiahi: 100g tī momona momona momona;

• kaʻaina awakea: 150g iʻa, kuke i ka umu, salakeke mea kanu.

Pōʻaono:

• ʻaina kakahiaka: porridge buckwheat, ʻono ʻole, hoʻolapalapa ʻia i ka wai, tī kī ʻole me ka meli a me ka lemona;

• ka lua o ka ʻaina kakahiaka: kefir 1 kīʻaha, berena palaoa a pau 1 pc;

• kaʻaina awakea: 250ml o ka borscht wīwī, 100g o ka veal i hoʻolapalapa ʻia, ka saladi beet i hoʻolapalapa ʻia me ka punetune o ka aila mea kanu;

• meaʻai māmā ahiahi: grapefruit;

• kaʻaina awakea: hoʻokahi kōpala uala i hoʻolapalapa ʻia, 150g iʻa i hoʻomoʻa ʻia.

Pōʻahā:

• ka ʻaina kakahiaka: ka hua moa i hoʻolapalapa ʻia, ka palaoa, ka hapalua o ka grapefruit, ke tī momona ʻole;

• ka lua o ka ʻaina kakahiaka: 100g tī momona momona momona;

• kaʻaina awakea: 200ml hupaʻai, 150g moa hoʻopiha moa, salakeke mea kanu;

• meaʻai māmā ahiahi: 100g hua;

• kaʻaina awakea: 70g o nā pīni i hoʻolapalapa ʻia, 250ml o kefir momona momona.

Pōʻalima:

• ʻaina kakahiaka: 200g o ka millet porridge, 200ml o ka wai ʻalani hou i ʻomi ʻia;

• ka ʻaina kakahiaka lua: peach a apple paha;

• kaʻaina awakea: 200g o ka veal i hoʻolapalapa ʻia, 150g o ka salakeke cabbage, kī ʻeleʻele me ke kō ʻole;

• meaʻai māmā ahiahi: 100g o nā hua maloʻo;

• kaʻaina awakea: 100g tī momona momona momona, ʻāpala a ʻalani paha.

Pōʻaono:

• Papa kuhikuhi kahua ʻāina

Lāpule:

• Papa kuhikuhi kahua paʻa