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ʻO ka lilo ʻana o ke kaupaona a 4 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 820 Kcal.
ʻO ke ʻano o ka ʻiʻo o ka lilo ʻana i ke kaumaha e kōkua i ka hoʻololi ʻana i ke kino me ka ʻole o ka manaʻo o ka pōloli, ka mea e hoʻopilikia pinepine ai i ka loaʻa ʻana o ke kiʻi i makemake ʻia. Manaʻo ka poʻe he nui e lilo i ke kaumaha, pono ʻoe e ʻai i nā huaʻai, nā mea kanu a me nā meaʻai māmā ʻē aʻe, a i ʻole ka pōloli. Akā ʻo ka ʻoiaʻiʻo, hiki iā ʻoe ke lilo i ka momona pono ʻole ma ka ʻai ʻana i nā huahana momona a me ka nui o ka protein. E nānā kākou i ʻelua o nā koho ʻiʻo kaulana loa i kēia lā, i hoʻolālā ʻia no 7 a me 10 mau lā.
Nā koina ʻai ʻai
ʻO ka mea huna o ka maikaʻi o kēia ʻenehana aia i ka ʻoiaʻiʻo o nā huahana ʻiʻo e hāʻawi i ke kino me ka nui o ka protein, kahi mea kūkulu hale no nā ʻiʻo. A pono ke kino i ka ikehu nui e hana i nā mea i loaʻa i ka protein. No laila, ʻai ʻoe a lilo ke kaumaha.
ʻAʻole paha ʻoe i ka ʻai ʻai a i ʻole e hoʻāʻo nei e ʻai pono a kaulike, pono ʻoe e noʻonoʻo i ka ʻoiaʻiʻo e ʻōlelo ʻia ke kanaka makua e ʻai ma kahi o 500 g o nā huahana i loaʻa i ka protein i kēlā me kēia lā. ʻOiaʻiʻo, ʻaʻole kēia wale ka ʻiʻo ponoʻī, akā ʻo ka cottage cheese, cheese, kefir, nā mea waiū a me nā huahana waiū ʻē aʻe, nā iʻa me ka iʻa, nā nati, nā legumes, etc.
Ke mālama nei i nā lula o ka papaʻai meaʻai, kaukaʻi ʻia i ka helu o nā lāʻai i mālama ʻia, ma ke ʻano he rula, lawe ʻia mai 4 a 8 mau kilokilo pono ʻole.
Hoʻokaʻawale ʻia ka meaʻai protein i ka hoʻohana ʻana i nā carbohydrate maʻalahi, e like me kāu e ʻike ai, hiki ke maʻalahi i ke kaumaha. Weighty ʻaʻole pono e ʻōlelo i nā mea i kālua ʻia, ke kō a me nā mea pani, nā mea ʻono, nā cereals, nā mea inu me ka waiʻona a me ke kō. ʻO ke kumu o ka meaʻai e lilo i iʻa a me ka ʻiʻo, ka waiū a me nā mea momona momona.
Paipai ʻia e kāpae i ka paʻakai no ka wāʻai. Akā, mai hopohopo ʻoe no nā mea ʻai āpau āu e ʻai ai me ka ʻono a me ka ʻono ʻole. ʻO ka mea Soy (i ʻae ʻia e hoʻohui ʻia i nā pā i nā mea liʻiliʻi), ka wai wai lemonona hou, nā mea kanu maloʻo, nā mea ʻala like ʻole a me nā mea ʻala e kōkua i ka hoʻoponopono ʻana i kēia pilikia.
Manaʻo ʻia e kuke, kaʻa, stew, akā ʻaʻole e palai i nā kīʻaha. Hiki iā ʻoe ke hoʻohana i nā aila meaʻai no ka kuke ʻana (ʻoi aku ka maikaʻi o ka ʻoliva), akā hou (no ka laʻana, e hoʻokomo iā lākou i nā salads meaʻai). Hiki iā ʻoe ke inu i ka ti a me ka kofe a me ka nui o ka wai. Paipai ʻia ʻaʻole e poina e pili ana i ka hana kino. Eia kekahi, ʻo nā huahana protein kahi mea hoʻoikaika kino maikaʻi. ʻO ka manawa kēia e hoʻopaʻa ai i ke kino a hāʻawi i ka hoʻomaha i makemake ʻia.
ʻAʻole ma hope o kaʻaina ahiahi ma mua o 19-20 pm.
ʻOiai kaulike a hoʻopiha kaʻai ʻana o ka ʻiʻo, no ka maikaʻi a me ke kūleʻa o kou lilo ʻana i ka paona, ʻaʻole ia e koi ʻia e noho ma luna o ia no nā wā i ʻōlelo ʻia. Inā ʻole, hiki i ka nui o microflora pono no kāna hana olakino ke hōʻemi i ka ʻōpū. Inā noho ʻoe i waho i kahi papaʻai meaʻai, aia paha nā pilikia me ka gastrointestinal tract, ka ate, nā puʻupaʻa, e piʻi aʻe ke kiʻekiʻe o ka maikaʻi o ke kolesterol, hiki ke hana ʻia ka dysbiosis, ʻike ʻia nā pōhaku i nā aʻa o ka bile.
ʻAi ma kahi papaʻai meaʻai ʻehiku mau lā
Poakahi
ʻAina kakahiaka: hua moa moa i hoʻolapalapa ʻia; hoʻokahi crouton rai; he kīʻaha kope.
Mea ʻai māmā: hoʻokahi ʻāpala liʻiliʻi.
ʻAina awakea: 100-130 gram o ka pīpī i hoʻomoʻa ʻia a i hoʻomoʻa ʻia; hoʻokahi uala hoʻolapalapa waena; 200 g salakeke o nā mea kanu non-starchy maka; tī.
Mea ʻai ahiahi: 100 g huaʻai non-starchy.
ʻO kaʻaina awakea: ka hua moa moa i hoʻolapalapa ʻia; lean ham (a i 80 g); kukama a i ʻole ka ʻōmato; he kīʻaha o ka wai momona ʻole.
Pōʻalua
ʻAina kakahiaka: kahi ʻāpana o ka rai a i ʻole ka berena palaoa a me kahi kīʻaha ti.
Mea ʻai māmā: kekahi mau kāloti maka ma ke ʻano holoʻokoʻa a i ʻole i ka salakeke (a hiki i 200 g).
Lunch: 100 g o kaʻuala i hoʻolapalapa ʻia; 50 g o ka pīpī wiwi i kuʻi ʻia a i hoʻolapalapa ʻia paha; ʻelua mau ʻāpana melon.
Mea ʻai ahiahi: kahi kīʻaha o ke kofe nāwaliwali me ka hoʻohui o ka waiū momona momona.
ʻO kaʻaina awakea: iʻa (a hiki i 150 g) i hoʻomoʻa ʻia a i hoʻolapalapa ʻia paha; ka nui like o ka milo (ʻaʻole mākou e hoʻohana i ka aila ke kuke iā ia).
Pōʻakolu
ʻAina kakahiaka: berena rai me kahi ʻāpana o ka momona momona momona; he kīʻaha kī.
Mea ʻai māmā: ʻo ka pulp o hoʻokahi huaora.
ʻAina awakea: 150 g o kaʻiʻo momona, i hoʻolapalapa ʻia a hoʻomoʻa ʻia paha; 200 g o nā kāloti i hoʻolapalapa ʻia a me kaʻuala.
Mea ʻai ahiahi: wai wai kōmato (200 ml).
ʻO kaʻaina awakea: 100 g o kaʻuala i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; 50 g tī momona momona momona; Kope kī.
Poaha
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka berena rai me kahi ʻāpana o ka waiū momona momona; kope.
Mea ʻai māmā: he ʻalani ʻuʻuku.
ʻO kaʻaina awakea: 100-150 g o ka moa moa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha; ʻo kaʻuala i hoʻolapalapa ʻia; he mau kukama hou.
Palekana, he ʻāpala.
ʻO kaʻaina awakea: he omelet i hana ʻia mai nā hua moa ʻelua a me kahi ham liʻiliʻi a i ʻole ka ʻiʻo wīwī; kahi kōmato hou nui a me kahi aniani o kāu wai punahele.
Pōʻalima
ʻO ka ʻaina kakahiaka: 100 g o ka tī liʻiliʻi a me ka berena rai (hiki iā ʻoe ke hana i ka sanwī a hoʻonaninani iā ia me nā mea kanu); he kīʻaha kī.
Mea ʻai māmā: he kīʻaha mea kanu a wai momona paha.
ʻAina awakea: kuke ʻia kekahi ʻiʻo wī ʻole me ka hoʻohui ʻole i ka aila (100-150 g); hoʻokahi i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha a me ke aniani o ka compote ʻole i hoʻomoʻa ʻia.
Mea ʻai ahiahi: 200-250 ml o kefir momona momona a i ʻole ka yogurt homemade.
ʻO kaʻaina awakea: kahi ʻāpana o ka salakeke ʻai starchy ʻole; he kīʻaha wai momona.
Aloha Hawaii
ʻAina kakahiaka: 2 mau ʻāpala a me kekahi mau ʻāpana o ka melelu.
Mea ʻai māmā: 200 g o ka salakeke kāloti hou.
ʻO kaʻaina awakea: 100 g o ka veal, kahi hiki ke mālama ʻia i loko o kahi momona momona (e laʻa me, mai ka yogurt a i ʻole kahi liʻiliʻi o ka momona momona momona momona); hoʻokahi uala i hoʻolapalapa ʻia me ka waena; 100-150 g o ka salakeke kāpeti.
Mea ʻai ahiahi: kekahi mau radish.
ʻO kaʻaina awakea: 100 g o nā hua hou i kō ʻia a i ʻole i hoʻolapalapa ʻia; hua moa i hoʻolapalapa ʻia; he mau kukama hou.
Lāpule
ʻAina kakahiaka: 50 g o ka tī tī; he apana palaoa rai; tī.
Mea ʻai māmā: ka waiū a i ʻole kefir (200 ml).
ʻO kaʻaina awakea: 150 g puaʻa, i hoʻolapalapa ʻia a i palai ʻia paha i ka pā me ka ʻole o ka hoʻohui ʻana i ka aila; ʻo kaʻuala i hoʻolapalapa ʻia a hiki i 150 g salakeke mai nā mea kanu non-starchy.
Mea ʻai ahiahi: kahi kīʻaha o ke kofe / tī nāwaliwali me ka hoʻohui o ka waiū momona momona i kahi liʻiliʻi, a ʻo 200 g o ka pi i hoʻomoʻa ʻia a i kohua ʻia paha.
ʻO kaʻaina awakea: kahi kīʻaha o kefir a me 1-2 pcs. biscuit biscuit (a i ʻole nā mea momona ʻole a me nā momona momona).
ʻAi ma kahi papaʻai meaʻai he ʻumi mau lā
Kakahi kakahiaka: 100 g o kaʻiʻo i hoʻolapalapa ʻia a me kahi salakeke o hoʻokahi kukama a me ka kōmato.
ʻO ka lua o ka ʻaina kakahiaka: ʻo kahi mau mea kanu ʻole starchy a i ʻole he hua manu i hoʻolapalapa ʻia a me nā letus.
ʻO kaʻaina awakea: 200 g iʻa i hoʻomoʻa ʻia a i paila ʻia paha a me nā mea kanu ʻole starchy (hiki iā ʻoe ke kālua i kēia mau mea āpau).
Mea ʻai māmā: kahi kīʻaha o ka wai mea kanu a i kekahi mau punetēpō o ka salakeke mea kanu non-starchy.
ʻO kaʻaina awakea: 100 g o kaʻiʻo momona i hoʻolapalapa ʻia a me kekahi mau lau lettuce a i ʻole 1-2 mau kukama hou.
palapala aie… Ma mua o ka hiamoe ʻana, maikaʻi ke inu i ka chamomile a i ʻole nā kī tī.
ʻAʻole pono ia e pili pono i kēia papaʻai. ʻO ka mea nui ʻaʻole e ʻai i ka nui o ka meaʻai. ʻO ka nui i makemake ʻia o kaʻiʻo i 400 g i kēlā me kēia lā.
Hoʻohālikelike i ka papaʻai meaʻai
- Aia nā kapu makahiki no ka pili ʻana i ka papaʻai i manaʻo ʻia. No laila ʻaʻole hiki iā ʻoe ke ʻai a hiki i ka makahiki 18.
- Eia kekahi, pono e koho ʻia kahi papa inoa kaulike no nā poʻe ʻelemākule, ʻoiai e emi ana ka hana o ka puʻuwai me ka makahiki, a he mea hōʻino ka ʻai ʻana i kaʻiʻo. ʻOiai, me nā pilikia e kū nei me kēia ʻōpū, ʻaʻole pono e huli kekahi i kēia ʻano papaʻai.
- ʻAʻole pono ka poʻe me nā maʻi maʻi mau e hele i ka papaʻai meaʻai. ʻAʻole kūpono e noho i kēia hana i ke kauwela; ʻoi aku ka maikaʻi o ka lilo ʻana o ke kaupaona i kaʻiʻo i ke anuanu.
Nā pono o kaʻai meaʻai
- Maʻalahi loa ka mālama ʻana i ka papaʻai meaʻai. Ma hope o nā mea āpau, hānai maikaʻi ʻia ʻo ia, ʻano ʻokoʻa, kōkua i ka lilo ʻana o ke kaupaona me ka ʻole ʻole o ka nāwaliwali a me nā wī o ka wī, mālama i ka hoʻoikaika kino maʻamau a ma ka manawa like e hoʻololi i kou kino i ke ala i makemake ʻia i kēlā me kēia lā.
- Ma hope o ka papaʻai, mālama mau ia i kahi kaumaha hou, ʻoiai ma muli o ka hoʻohaʻahaʻa o nā ʻāpana i ka wā o ke ola e hoʻohana ana i kēia ʻano, e emi nui ka nui o ka ʻōpū. A inā ʻaʻole ʻoe e hoʻokau hou aku iā ia, a laila hiki iā ʻoe ke leʻaleʻa i nā kinona o ke kino i nalowale no kahi manawa lōʻihi loa.
- Loaʻa kaʻiʻo i ka nui o nā meaola a me nā microelement: sodium, magnesium, iron, calcium, phosphorus, potassium, a pēlā aku. Hiki i kaʻiʻo ke hoʻonui i ka pae o ka hemoglobin (kahi e hoʻololi ʻole ʻia ai kēia huahana inā loaʻa ka anemia), kahi pono hana maikaʻi loa. no ka pale ʻana i ka osteoporosis…
- Eia kekahi, ʻo ka ʻai ʻana i ka ʻiʻo e kōkua i ka hoʻohaʻahaʻa ʻana i ka makaʻu o ka hoʻomohala ʻana i nā maʻi o ka maʻi puʻuwai, nā maʻi gastrointestinal a me nā maʻi ʻē aʻe.
Nā mea maikaʻi ʻole o ka papaʻai meaʻai
Pono e hoʻomanaʻo ʻia he kanaka hoʻokahi nā mea ola a pau. ʻO ia ka mea no kekahi, ʻo ka ʻai ʻiʻo, ma kahi ʻē aʻe, ke kumu i ka haki ʻana o ka ikaika a me ke ʻano. Ma muli o ka paʻakikī o ka ʻai ʻana, hiki i kāna ʻai ʻana ke alakaʻi i nā huahana indigestible a me ka constipation.
ʻAiʻai meaʻai hou
Ma mua o ka hoʻololi hou ʻana i ke kiʻi i kahi ʻano ʻiʻo, paipai ʻia e kali ma ka liʻiliʻi o hoʻokahi mahina.