Contents
ʻO ka lilo ʻana o ke kaupaona a 7 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 250 Kcal.
Ma hope o ka heluhelu ʻana i ka inoa o kēia papaʻai, ua noʻonoʻo paha ʻoe e lilo ana ʻoe i kaupaona me ka hoʻohana ʻana i ka hoʻokalakupua. Akā ʻaʻole kēia ma nā hihia āpau. Maliʻa paha, kapa ʻia ka papaʻai kilokilo no ka mea e ʻae iā ʻoe e lilo i 7 kilokika o nā momona i inaina ʻia i hoʻokahi pule. I kēlā me kēia lā lilo ʻoe i kahi kilogram o ke kaupaona nui. ʻAʻole ia he kilokilo? E ʻike pehea e holo pono ai.
Nā koina ʻai Magic
Kuhikuhi nā loea i kēia papaʻai i ka mahele o nā ʻano haʻahaʻa kalori o ka loli o ke kino. Kūpono ia a manaʻo ʻia he ʻano protein papaʻai. ʻO ka lilo o ke kaupaona no ka ʻoki ʻana i nā carbohydrates a me nā momona i ka papaʻai. Pono ke kino e huki i ka ikehu mai nā waiwai o loko, no laila lilo ke kaupaona.
Pono e hoʻolālā maikaʻi ʻia ka papa kuhikuhi hoʻoemi kaumaha, no ka mea e koi ʻia nā koi o ka meaʻai i ka hoʻokomo ʻana i nā huahana protein i ka meaʻai, he haʻahaʻa i ka momona a me ka calorie. No laila, i ka papa inoa o nā huahana i ʻae ʻia no ka hoʻohana ʻana i ka meaʻai kilokilo, aia nā mea penei:
- nāʻano momona momona o ka tī: tofu, cheese feta, gaudette, grained;
- nā hua: nā meli'ōmaʻomaʻo, nā alani, nā plum;
- nā mea kanu: spinach, kāloti, paukena, ʻakaʻakai, broccoli, ʻōmato, kāpī, keleka, lettuce, zucchini, radishes, kukama;
- nā hua maloʻo (i nā prunes makamua);
- hua moa;
- ka waiu a me nā huahana waiū fermented: ka paʻakai a me ke kefir, ʻaʻole i ʻoi aku ka momona o ka 1%.
ʻO nā mea inu ma kēia papaʻai, ma ka hoʻohui i ka wai ʻole carbonated maʻemaʻe, ʻae ʻia ka kope ʻeleʻele (ʻoi aku ka maikaʻi o ka hana maoli ʻia ʻana) a me ke kī (ʻaʻohe ʻōmaʻomaʻo unpackaged) ʻAʻole pono e hoʻohui i ke kō a me ka waiū i nā mea inu. Inu iā lākou e like me kou makemake, akā nele.
ʻAʻole hiki iā ʻoe ke ʻai a inu i kekahi mea ʻē aʻe ma mua o ka mea i luna, ʻoiai e noho ana ma kahi papa ʻaina hoʻokalakupua, inā ʻaʻole e hoʻopili nui ʻia ka hopena. He loea paʻakikī kēia. Mai hoʻomau iā ia ma ʻō aku o ka wā i kuhikuhi ʻia, inā ʻaʻole hiki iā ʻoe ke hōʻeha i ka kino.
E pili ana i ka papaʻai, hōʻike ʻia ka ʻenehana hoʻokalakupua i ke alo o ʻekolu mau pāʻina, ma waena o kahi hiki ʻole iā ʻoe ke meaʻai māmā. Eia kekahi, inā makemake ʻoe e hana i nā mea āpau e like me nā lula, ʻaina kakahiaka, ʻo ia wale nō ka wai momona ʻole, ma mua o ka hola 9. E ʻai i ka ʻaina awakea ma mua o ka hola 14:00, a pono ʻoe e ʻai i ka ʻaina awakea ma 18:00 ka nui loa. Ma hope o kaʻaina ahiahi, pono ʻoe e hoʻopoina e pili ana i ka meaʻai a hiki i ka lā e hiki mai ana a inā kū ka wī, kāohi iā ia me ka tī a me ka wai ʻole wale nō. Hiki iā ʻoe, ʻoia, a me ke kope. Akā i ka pō e ʻoi aku ka maikaʻi ʻole e hōʻino i kēia inu, inā ʻaʻole, ma kahi o ka nalo ʻana o ka makemake no kahi meaʻai māmā, hiki iā ʻoe ke hālāwai me ka hiamoe ʻole.
Ma muli o ka hana pono ʻole ʻana o kēia hana, ʻaʻole kāhea nā mea hoʻomohala i nā haʻuki. Eia nō naʻe, koi ʻia i ka wā o ka mālama ʻana i nā lula o ka papa ʻaina hoʻokalakupua e haʻalele i nā hana i hiki ke lawe i kou ikaika mai iā ʻoe. ʻAʻole maʻalahi e hoʻopiha hou i nā papa hana protein low-calorie. Hiki hiki ke kaupalena ʻia iā ʻoe iho i kahi hoʻoikaika kino kakahiaka a pōkole paha a i ʻole nā gymnastics. Akā ʻo ka lawa ʻana o ka hiamoe (e hiamoe ana ma kahi o 8 mau hola) a i loko o ke ea hou no hoʻokahi hola a ʻelua paha i kēlā lā kēia lā ma mua o ka makemake. E kōkua kēia i ke kino e hoʻihoʻi wikiwiki a hoʻomanawanui i nā lula dietary me ka maʻalahi. Eia kekahi, aʻoaʻo ka poʻe hoʻomohala i ka papaʻai e hoʻomoe iā ʻoe iho me nā mālama wai, lomilomi a hoʻomaha loa. ʻOi aku ka maikaʻi e hāhai i kēlā papaʻai i nā lā hoʻomaha, ke hiki iā ʻoe ke moe i ka moena ma mua o ka maʻamau a hele i kahi kaʻina hoʻomaha (a i ʻole lawe i waho ma ka home).
No ka mālama ʻana i ka hopena i loaʻa a hōʻeha ʻole i ke kino, pono ʻoe e hele i waho o ka papa hana kilokilo me ke akahele. ʻO nā lula maʻamau no ka haʻalele ʻana i ka papa kuhikuhi papaʻai me nā ʻōlelo aʻoaʻo no ka lā. ʻO nā mea i pāpā ʻia ma mua ʻaʻole pono e hoʻohui mālie.
I ka lā mua ma hope o ka ʻai ʻana i nā lā ʻehiku, ʻoi aku ka maikaʻi o ka hoʻokomo ʻana i kahi mea hou mai nā huahana. E hoʻonui iki i ka nui o ka meaʻai i ʻae ʻia ma ka ʻai. No ka laʻana, e hoʻohana i kekahi mau hua i hoʻolapalapa ʻia no ka ʻaina kakahiaka, a hiki i 300 g o nā mea kanu stewed no ka ʻaina awakea, a me kahi salakeke huaʻai hou no ka ʻaina ahiahi.
I ka papaʻai o ka lua o ka lā, e hoʻopili i kahi ʻiʻo i hoʻolapalapa ʻia a iʻa iʻa paha (ma ke ʻano he koho - kāu iʻa iʻa punahele).
I ke kolu o ka lā ma hope o kaʻai kilokilo, e hoʻomoʻi i kahi cereal a i ʻole durum pasta i ka papa kuhikuhi. Inā makemake maoli ʻoe i kahi mea momona, e ʻae iā ʻoe iho i kahi liʻiliʻi, akā i ke kakahiaka.
A laila, hoʻonui i kāu laulā o nā huaʻai a me nā mea kanu. E ʻai i nā mea āu e makemake ai. Hana i kēia i nā lā ʻehā a ʻehiku.
A ma hope wale nō o ka pau ʻana o hoʻokahi pule, hiki ke hoʻohui ʻia nā meaʻai ʻē aʻe i ka papaʻai, me ka poina ʻole e pili ana i ka meaʻai kūpono a me ka ʻai ʻole. Inā ʻole, me ka hoʻāʻo ʻana, e aloha hou paha nā kilokilo i haʻalele iā ʻoe. A i kēia manawa e maikaʻi loa ia (me ka nānā ʻole inā he mau hoaaloha ʻoe me nā haʻuki i ka wā o ka papaʻai a i ʻole ma mua o ka hoʻomaka ʻana) e kōkua i ka mālama ʻana i ke kaupaona me ke kōkua o ka hoʻoikaika kino a me ke aʻo ʻana i nā wahi pilikia. ʻAʻole kēia e pīpī iā ʻoe, akā hāʻawi pū kekahi i ka loaʻa ʻana o kahi kino maikaʻi a lahilahi.
Nā lā 7 a pau pono ʻoe e pili i ka papa kuhikuhi ma lalo. Pāpā ʻia ka pani ʻana, hoʻohui i nā mea hou, hoʻopau i nā meaʻai i kuhikuhi ʻia e nā rula papaʻai.
Day 1
ʻAina kakahiaka: kope ʻeleʻele.
ʻAina awakea: 2 mau hua moa moa i paila ʻia; kahi ʻāpana o ka tīhi paʻakikī e kau ana ma kahi o 20 g.
ʻO kaʻaina ahiahi: ʻae ʻia nā mea kanu hou, kāhiko ʻia i ka salakeke (a hiki i 200 g). Hiki ke kinaki ʻia me kahi liʻiliʻi o ka mea kanu (ʻoi aku ka ʻoliva) aila.
Day 2
ʻAina kakahiaka: kope ʻeleʻele.
Lunch: 1 hua moa moa i hoʻolapalapa ʻia a me 1 ʻāpala waena kaulike.
ʻAina awakea: 1 hua moa moa i hoʻolapalapa ʻia.
Day 3
ʻAina kakahiaka: kahi kīʻaha kī ʻōmaʻomaʻo.
ʻO kaʻaina awakea: kahi ʻāpana o ka tī momona momona (a hiki i 150 g).
ʻO kaʻaina awakea: kālaki ʻia ka salakea mea kanu me ka aila ʻoliva (150 g).
Day 4
ʻAina kakahiaka: kope ʻeleʻele.
ʻAina awakea: hua moa moa kiʻekiʻe; 8 mau prun a i ʻole ka helu like o nā plum hou.
ʻAina awakea: 1 hua manu paila paʻakikī.
Day 5
ʻAina kakahiaka: kahi kīʻaha kī ʻōmaʻomaʻo.
ʻO kaʻaina awakea: 100 g kāpeti me nā kāloti, ʻai i ka wai me ka ʻole o ka ʻaila.
ʻAina awakea: 1 hua moa moa i paila ʻia.
Day 6
ʻAina kakahiaka: kope ʻeleʻele.
ʻO kaʻaina awakea: nā ʻoma a i ʻole nā ʻalani (ma kahi o 200 g).
ʻO kaʻaina awakea: kahi kīʻaha o 1% kefir (hiki iā ʻoe ke pani iā ia me ka waiū curdled o ka momona momona a momona ʻole paha).
Day 7
ʻAina kakahiaka: kope ʻeleʻele.
ʻO kaʻaina awakea: 30 g o ka tī paʻakikī; hua (ʻoma a ʻalani paha) ma kahi o 100 g.
ʻAina ahiahi: 2 mau hua moa moa i paila ʻia.
Hoʻohālikelike i ka papaʻai magic
- Pāpā loa ʻia ka papaʻai ʻana i kēia ala no ka poʻe e ʻeha nei i nā maʻi digestive, me nā maʻi gastrointestinal, nā wahine i ka wā hāpai a me ka lactation, ʻōpio, ka poʻe kahiko o ka makahiki.
- ʻAʻole hiki iā ʻoe ke lilo i ke kaupaona e like me kēlā i ka wā hoʻōla ma hope o ke kahakaha ʻana, hoʻonui i nā maʻi maʻi, me nā maʻi e kū nei nā ʻōnaehana cardiovascular, ke ake, nā puʻupaʻa a me nā kūlana weliweli ʻē aʻe.
- ʻAʻole ia e koi ʻia e pili pono i nā lula i luna aʻe nei no ka poʻe me ka noʻonoʻo koʻikoʻi a koʻikoʻi koʻikoʻi paha. Inā ʻo ʻoe kekahi o lākou, ʻoi aku ka maikaʻi o ka nānā ʻana i kahi ala kūpaʻa a akahai hoʻi o ke ʻano o ke kino.
- Ma ka laulaha, hiki i nā mākua i ke olakino maikaʻi ke noho i kēlā ʻano papaʻai, a laila ʻaʻole e nui loa ke kūkākūkā ʻana o ka loea i kūpono.
Nā mea maikaʻi o ka papaʻai kilokilo
ʻO ka maikaʻi nui o kaʻai kilokilo kona hopena a me ka wikiwiki o nā hopena. No ka poʻe e pono wikiwiki e hōʻano hou i ko lākou kiʻi, lilo maoli kēia papaʻai i ʻano ʻano magic magic, e hōʻoiaʻiʻo nei i kona inoa mystical nui.
Nā mea maikaʻi ʻole o ka papa hana hoʻokalakupua
- Pololi loa kēia hana. No laila, ʻo ka poʻe hiki ʻole ke kaena i ka makemake maoli a me nā ʻalolo ikaika, ʻoi aku ka maikaʻi o ka kāpae iā ia.
- E hoʻomākaukau i ka wā o kaʻai kilokilo, keu hoʻi i kona mau lā ʻōpio, nāwaliwali, a me ka lōkō, e kū.
- ʻO ka haʻihaʻi o ke ʻano, ke aloha ʻole, ka huhū ka mea maʻamau.
- Hiki ke hoʻoliʻiliʻi nui ʻia ka hana noʻonoʻo a me ke kino.
Hana hou ana i ka papa hana kilokilo
Inā maʻalahi kēia papaʻai naʻu, akā pono ʻoe e lilo hou ke kaupaona, hiki iā ʻoe ke hana hou. Akā ʻaʻohe pono e wikiwiki. E kali ma ka liʻiliʻi i hoʻokahi mahina a i ʻole ʻelua, i ʻole e makaʻu nui i ke kino a hōʻeha ʻole iā ia. Pono i kāu mau ʻōnaehana a me nā ʻōnaehana ma kahi liʻiliʻi i kahi manawa e hoʻihoʻi mai i kahi kaohi papaʻai nui.