Contents
- Kauoha i ka papa lāʻau lapaʻau no ka pohō kaumaha
- Hōʻike:
- Nā ʻano o ka papa lāʻau lapaʻau no ka pohō kaumaha
- ʻO ka hui kemika o nā huahana meaʻai slimming
- ʻO ka waiwai ikehu o ka papa lāʻau lapaʻau no ka pohō kaumaha
- ʻEnehana hoʻomoʻa hoʻomakeʻai olakino
- Papaʻai līlī
- Paipai ka Lāʻau Kaumaha Līkaukau Lapaʻau a palena i nā meaʻai a me nā meaʻai
Overweight
waiho ʻia ma laila,
kahi e ʻike nui ʻia ai lākou
ʻO kēlā me kēia keʻena nutritional nutrition, e like me nā lāʻau olakino a pale ʻē aʻe e hāʻawi i nā lawelawe olakino (e like me nā sanatorium kūikawā no ka pohō kaumaha)
Kaʻai lapaʻau no ka pohō kaumaha ʻokoʻa i nā papaʻai lapaʻau ʻole pono ʻole (e hāʻawi ana hoʻi i kahi pane i ka nīnau no ka lilo wikiwiki ʻana, pane nā papaʻai me nā ʻano like ʻole) nānā hou i nā ʻōkuhi e hiki mai ana e hoʻokō i kahi hopena hopena kaumaha maikaʻi.
- koho o nā meaʻai no ka papaʻai
- ʻenehana hana ʻenehana
- manawa ʻai
- alapine (frequency) o kaʻai lawe
ʻO ka maʻamau, ʻo nā ʻoihana olakino āpau (me nā keʻena lapaʻau hānai) hoʻohana i kahi ʻōnaehana papa helu i ʻae ʻia e ka lāʻau lapaʻau a me ka hana lapaʻau. Wahi a kēia helu papaʻai lapaʻau no ka pohō kaumaha Aia ia ma ke kūlana 8th a kāhea ʻia Meaʻai helu 8 (Papa helu 8).
Kauoha i ka papa lāʻau lapaʻau no ka pohō kaumaha
Kū ʻelua mau mea nui i aneʻi:
- Ka hoʻopau ʻana i ka hōʻiliʻili ʻana o nā aʻa adipose i loko o ke kino me ka nui o ka momona.
- Kāohi ʻana i ka nui o ka waiho ʻana o nā ʻaʻa adipose i ke alo o nā maʻi concomitant (i ka hui pū me nā papaʻai ʻē aʻe).
Hōʻike:
ʻO ke kaupaona a momona paha o ke kekelē mua, ʻelua, ʻekolu ma ke ʻano he maʻi paʻa a i ʻole i ke alo o nā maʻi ʻē aʻe e koi ʻole i ka hoʻohana ʻana o nā papaʻai kūikawā ke ʻole nā haunaele i ka hana o ka digestive tract.
Nā ʻano o ka papa lāʻau lapaʻau no ka pohō kaumaha
ʻO ka ikehu waiwai o ka papaʻai e hoʻoliʻiliʻi nui ma muli o ka maʻalahi o ka digestive carbohydrates a, i kahi mea liʻiliʻi, nā momona o nā mea kanu a me nā holoholona. Hoʻoemi ka nui o ka protein ma muli o ka holoholona. Ka palena ʻana i ka lawe ʻana o ka paʻakai a me nā wai ʻaʻole nā meaʻai e komo i ke kino.
Kaʻai lapaʻau no ka pohō kaumaha pili i kahi kāpae piha ʻana mai ka papaʻai o nā meaʻai e hoʻonui ai i ka makemake, nā mea ʻono a me nā mea lawe mai (ʻaʻohe o lākou waiwai waiwai, akā he mea ikaika lākou i nā mea hoʻoliʻiliʻi o ka wai digestive, a ʻo ka hopena, hoʻolaha lākou i ka maikaʻi o ka lawe ʻia ʻana o ka meaʻai - kēia maikaʻi ia i ke ola maʻamau, akā ʻaʻole naʻe i kēia manawa ka pohō kaumaha - nā koi like a me nā papaʻai pono ʻē aʻe - e laʻa me kaʻai Kepani).
ʻO ka hui kemika o nā huahana meaʻai slimming
Nā kapu i ka hoʻohui kemika o nā huahana:
- Ma ka liʻiliʻi he 60% o ke protein i loko o ke kino e pono he protein nā holoholona
- Ma ka liʻiliʻi he 25% o nā momona pono nā momona mea kanu
- ʻO ka lawe ʻana i ka paʻakai o kēlā me kēia lā ʻaʻole pono e ʻoi aku ma mua o 8 mau gram (a ʻo 5 mau gram i hāʻawi ʻia i ke kanaka ma ka papaʻai, a ʻo ka mea i koe 3 i loko o nā meaʻai i hoʻopau ʻia
- ʻO ka wai kūʻokoʻa manuahi i hoʻopaʻa ʻole ʻia i ka meaʻai he 1,2 liters.
ʻO ka waiwai ikehu o ka papa lāʻau lapaʻau no ka pohō kaumaha
| ʻai | Kumuʻiʻo, Mr. | Momona, Mr. | Pūleapohola Mr. | ʻO ka ʻike calorie, Kcal / lā |
| hōʻuluʻulu manaʻo heluʻai 8 | 105 ± 5 | 85 ± 5 | 135 ± 15 | 1725 ± 125 |
| Meaʻai helu 8 hoʻohaʻahaʻa haʻahaʻa maʻiʻo calorie o kēlā me kēia lā | 75 ± 5 | 65 ± 5 | 75 ± 5 | 1190 ± 45 |
| Papaʻai helu 8b Ka liʻiliʻi maʻiʻo calorie o kēlā me kēia lā | 45 ± 5 | 35 ± 5 | 60 ± 10 | 735 ± 50 |
ʻEnehana hoʻomoʻa hoʻomakeʻai olakino
ʻO ka hoʻomaʻamaʻa culinary e pili ana i ka hoʻomākaukau ʻana i nā kīʻaha i hoʻolapalapa ʻia a i ʻoki ʻia paha, a me nā huahana i hoʻomoʻa ʻia (mashed, ʻokiʻoki a me nā huahana culinary fried i kaupalena ʻia a kāpae ʻia paha). Hoʻokuʻu ʻia ka kuke ʻana i ka hoʻohana ʻana i ka paʻakai a i ʻole nā mea ʻala (ʻo ka ʻai buckwheat nā koi like). Hoʻokuʻu ʻia ka hoʻohana ʻana i ke kō, me ka hoʻohana ʻana i nā mea ʻono (aspartame, sorbitol, xylitol, stevioside) inā pono.
Papaʻai līlī
ʻO ka papaʻai olakino helu 8 i nā koho ʻekolu (ka papaʻai papaʻai, kahi papaʻai me ka hoʻohaʻahaʻa haʻahaʻa o ka ʻike kalori i kēlā me kēia lā, kahi papaʻai me ka hōʻemi kiʻekiʻe o nā ʻike calorie o kēlā me kēia lā) i kahi papaʻai hakina a hiki i 6 mau meaʻai i kēlā me kēia lā (ʻoiaʻiʻo i kēlā me kēia 2 mau hola, me ka ʻole o ka pō .
Paipai ka Lāʻau Kaumaha Līkaukau Lapaʻau a palena i nā meaʻai a me nā meaʻai
| Hoʻolaha Products | Nā huahana pāpā ʻia |
| Nā huahana bakena (a hiki i 100-150 g i kēlā me kēia lā) | |
| ʻO ka palaoa a me ka palaoa palaoa i hana ʻia mai ka palaoa wholemeal, ʻoi aku ka maikaʻi o ka berena me nā mea hoʻohui bran. | ʻO ka palaoa palaoa i hana ʻia mai ka palaoa a i ʻole ka papa 1, nā kuki, a me nā huahana i hana ʻia mai ka puff a i ʻole pastry. |
| ʻO ka ʻiʻo a me ka moa | |
| Nā ʻiʻo momona momona (bipi, ʻiʻo lāpaki, moa) i hoʻolapalapa ʻia, hoʻomoʻa ʻia a hoʻomoʻa ʻia paha - nā sausages, aspic (jelly) - paipai pū ka papaʻai wikiwiki o ke kauwela. | ʻO nā ʻano ʻiʻo puhi a pau, ka ʻiʻo canned (stew) a me ka meaʻai hiki, nā huahana semi-finished me nā cereals, nā ʻiʻo momona, nā moa (ka ʻiʻo, ham, sausages, paila, semi-smoked a me nā sausages puhi). |
| ʻO ka iʻa a me nā iʻa iʻa (a i 150-200 g i kēlā me kēia lā) | |
| ʻO nā ʻano momona momona o ke kai a me nā iʻa o ka muliwai (pollock, perch river, haddock, pike perch, cod, pike) i hoʻomoʻa ʻia, hoʻolapalapa ʻia, hoʻopihapiha ʻia a i ʻole ke ʻano o ka aspic, nā mea ʻai o ke kai (e like me ka ʻōpae, ka pāpapa, ka ʻāpala, a pēlā aku.). | ʻO nā ʻano momona o ka iʻa a me nā iʻa kai (Sturgeon, saury, herring, mackerel, a pēlā aku) i kēlā me kēia ʻano (me ka paʻakai a puhi ʻia), pāpā ʻia ka caviar, nā iʻa kē kēa. |
| hua | |
| ʻAe ʻia ka moa meaʻai a i ʻole ke ʻano o nā omelet e ʻae ʻia - e like me ka papaʻai Protasov. | ʻO ka moa moa (nā hua moa i kālua ʻia) a me nā (quail) i kēlā me kēia ʻano. |
| ʻO ka waiū a me nā huahana halihali | |
| Ka waiū, yogurt, kefir, hale tī a me ka waiū, momona-ʻole a i ʻole me ka palena iki o ka momona a me ka paʻakai, kaʻaila kawa i kaupalena ʻia i mea hoʻohui ʻia i nā kīʻaha nui | ʻAʻole ʻae ʻia nā huahana waiū fermented o nā ʻano ʻano ʻē aʻe (waiu kālua, waiu fermented baked, snowball, cream, yoghurts, etc.), a me nā huahana waiu momona o ka kolamu hema a i ʻole me nā mea hoʻohui paʻakai-sugar. |
| ʻO ka hinu a me ka momona | |
| ʻAe ʻia ka mea kanu a me ka bata i ka nui o ka nui. | ʻO nā mea kuke kuke, nā momona i kāwili ʻia, kāhinu, kālua ʻia, nā momona pipi a, ma ka laulā, pāpā ʻia kekahi momona momona. |
| Pasta a me nā palaoa | |
| Hoʻopili ʻia ka bale momi a me ka palaoa i ke ʻano o nā cereal. | Pāpā ʻia nā cereala ʻē aʻe (legume, semolina, raiki a me ka oatmeal) a me nā pasta. |
| Nā mea kanu, nā huaʻai a me nā hua | |
| ʻAi ʻia nā mea kanu ʻai, kuke ʻia, maka, hoʻokomo ʻia (ʻuala i ka nui o nā mea). ʻO nā hua a me nā hua he meaʻono a ʻono hoʻi i ke ʻano o ka jelly, mousse, compotes me nā meaʻono. | Hoʻokuʻu ʻia nā mea kanu paʻakai a me pickled, a me nā mea mālama ʻē aʻe. ʻO nā ʻano momona o nā huaʻai a me nā hua (nā lā, nā hua waina, nā melemele, nā hua puaʻa, a me nā mea ʻē aʻe). |
| ʻO Desserts | |
| ʻO nā mea pani kō (aspartame, sorbitol, stevioside, xylitol, a me nā mea ʻē aʻe) ʻae ʻia ma ke ʻano he mea ʻala i nā meaʻai meaʻai. | ʻAʻole ʻae ʻia nā ʻano confectionery āpau, ka meli, ke kanakē, kō, kālaki, ʻaikalima, a pēlā aku. (ʻaʻole ʻae kaʻai lemon i ka mea like). |
| ʻOhiʻai a me nā meaʻai māmā anu | |
| Kāpena kāpeti, ʻokroshka, borscht, nā mea kanu mea kanu me ka hoʻohui ʻana o nā cereala, sopa beetroot, nā kopa me nā iʻa nāwaliwali a i ʻole ka moa mea ʻai me nā meatballs (a hiki i 300 gram i kēlā me kēia lā) ʻae ʻia (i kēlā me kēia lā | ʻO ka ʻuala, ka waiū, nā legume a me nā sopa ʻē aʻe me ka hoʻohui o nā cereal i ʻae ʻole a i ʻole pasta ʻaʻole ʻae ʻia. |
| Nā mea hoʻoluʻu a me nā mea ʻono | |
| ʻO nā Sauce e pili ana i nā tōmato, nā hua, nā vīnega a me nā mea ʻono ʻē aʻe i loaʻa ʻole kahi extractives e ʻae ʻia. | ʻO nā mea momona momona a wela paha, ka mayonnaise, nā mea momona a mea wela paha, ʻaʻole ʻae ʻia nā mea ʻala a ʻala paha. |
| nā mea inu | |
| Kope me ka waiū a me ka ʻeleʻele, tī a me nā hua momona ʻole ʻole, berry a i ʻole nā wai momona. | ʻAʻole ʻae ʻia kekahi wai momona, cocoa, lemonade, kvass, a pēlā aku. Pāpā ʻia ka wai ʻona ma nā ʻano āpau. |
Pono e hoʻomaopopo ʻia ma hope o ka hiki ʻana i ke kaumaha o ke kino i koi ʻia, ʻaʻole pono e loli ka nui o ke ala i ka meaʻai - ʻo ka mea mua, pili kēia i nā meaʻai i kāpae ʻia mai ka papa kuhikuhi. I kēia hihia, hiki iā ʻoe ke hoʻohana i nā ʻenehana culinary ʻē aʻe (steaming, stewing, baking, etc.).
ʻO ka mea mua, ʻo ka maikaʻi o ka papa lāʻau olakino no ka pohō kaumaha ʻo ia ka mea i hōʻoia ʻia a hoʻohana ʻia i nā keʻena lapaʻau āpau - ʻike ʻia ka maikaʻi o ka ʻepekema - me ke kānalua ʻole, hiki i kēia ʻoiaʻiʻo ke hoʻoholo pono i ke koho ʻana o kahi papaʻai - no ka laʻana, ʻaʻole ka ʻōnaehana Sybarit o ka mea kākau kahi papaʻai olakino.
Kaʻai lapaʻau no ka pohō kaumaha ma ke ʻano o ka lua o ka hoʻohui, loaʻa ka normalization o ka metabolism - ma hope wale o ka paʻa o ke kaupaona i ka pae i makemake ʻia.
ʻO ke kolu o ka pono o ka papaʻai olakino no ka pohō kaumaha o ka ʻaʻohe wehewehe pono ʻia o ka papa kuhikuhi papaʻai - he kuleana kāu e hoʻololi i ka papaʻai i loko o nā palena o ka mea i ʻae ʻia i kou makemake (i ka hapa nui o nā keʻena meaʻai he pilikia kēia).
A hā, papaʻai lapaʻau no ka pohō kaumaha ʻoi aku ka nui o ke kaulike ma ke ʻano o ke alo o kahi paʻakikī o nā minelala a me nā huaora - hoʻohālikelike ʻia - ka papa wai o ka wai.
Hōʻike ka papaʻai momona momona i nā hopena haʻahaʻa i ka pohō kaumaha (hoʻohālikelike ʻia i ka papa kokoleka wikiwiki) - ma kahi o 0,3 kilokika i kēlā me kēia lā (ma ka awelika).
ʻO ka lua o ka maikaʻi ʻole o ka papaʻai olakino no ka pohō kaumaha e pili pono me kona hanohano - ka ʻole o kahi papa kuhikuhi papaʻai koʻikoʻi (e like me, ma ka papa Palani), kahi e koi ai, ke hoʻāʻo nei e hāhai i nā ʻōlelo papaʻai āpau ma ka home, akahele. helu helu no ka helu nui o nā palena.