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ʻO ka lilo ʻana o ke kaupaona a 3 kg i 5 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 680 Kcal.
He hale kūʻai kūlohelohe nā nati o nā mea pono he nui. ʻOiai ke ʻano calorie kiʻekiʻe loa, ʻo nā nati, ke hoʻohana pono ʻia, hiki ke kōkua i ka pohō kaumaha.
Nā koina ʻai Nut
Hōʻike ʻia nā ʻenehana nut no ka hoʻololi ʻana i ke kiʻi i nā mana like ʻole. ʻO nā hua momona nā meaʻai momona, no laila ke ola pōkole nei ka hapa nui o nā papa nut.
Hiki iā ʻoe ke hoʻomaʻamaʻa wale nā lā hoʻokē ʻai ma nā nati, akā ʻaʻole i ʻoi aku i hoʻokahi a ʻelua paha manawa o ka pule. No laila i hoʻokahi mahina, me ka makaʻu olakino liʻiliʻi, hiki iā ʻoe ke lilo i 3-4 paona keu. I ka wā o ka lā hoʻokē ʻai, pono ʻoe e ʻai a hiki i ka 100 gram o kēlā me kēia hua kukui (hiki iā ʻoe ke hoʻohui i nā ʻano like ʻole). E hoʻāʻo e ʻai i ka hapa nui a hoʻonohonoho ma ka liʻiliʻi he 4-5 mau meaʻai iki i ka lā. ʻAe ʻia e hoʻohui i ka meaʻai nut me ka tī ʻōmaʻomaʻo unsweetened a me ka wai hoʻomaʻemaʻe ʻole ʻia. Ma ke ʻano he rula, i hoʻokahi lā hoʻokēʻai, he 0,5-1 kg ke kaumaha o ke kaumaha (ma muli o kēlā me kēia ʻano o ka meaola).
Hiki iā ʻoe ke lilo i ʻelua mau paona o ke kaupaona i ka hoʻohana ʻana ʻO ka papaʻai nut XNUMX-lā, kaʻai o kēlā me kēia lā e pili ana i ka hoʻohana ʻana o 50 g o nā nati, 100 g iʻa a i ʻole nā moa, a me nā kukama a me nā ʻōmato. Paipai ʻia e hōʻole i ka paʻakai i ka wā o ka papaʻai. Inā paʻakikī kēia iā ʻoe, a laila ma ka liʻiliʻi ʻaʻole e hoʻonui i ka paʻakai i nā pā. Hoʻonui i ka lōʻihi o kēia papaʻai nutty a i ʻelima mau lā hiki ke hoʻohui ʻoe i ke kīʻaha o ka waiū waiū hū (e laʻa me kefir a i ʻole yogurt), momona ʻole a 1% paha i ka papa kuhikuhi o kēlā me kēia lā. I nā kohoʻai nutty āpau, ʻoi aku ka maikaʻi o ka hoʻopili ʻana i ka papaʻai hakina. E kōkua kēia i ka pale ʻana i ka pōloli nui, a ʻo ka hopena, ka haki ʻana me ke ʻano hana.
Inā ʻaʻole hiki iā ʻoe ke noʻonoʻo i kou ola me ka ʻole o ka hua, hiki iā ʻoe ke ʻike papaʻai hua nut… Hiki iā ʻoe ke mālama iā ia no ʻekolu a ʻehā lā. Ke koho ʻana i nā huaʻai no ka ʻai ʻana, ʻoi aku ka maikaʻi o ke koho ʻana i nā huahana ʻano starchy. I ke kakahiaka, ʻoi aku ka maikaʻi i ka hapalua hola ma hope o ke ala ʻana, pono ʻoe e inu i kahi aniani o ka wai hou i kāpī ʻia. Ma hope o 2 hola, e ʻai i kāu mau huaʻai punahele ʻelua a me ʻelua mau nati. A laila e hana hou i ke kaʻina a me ka haku mele: ka wai, nā hua me nā nati a me nā nati wale nō. ʻAʻole pono ʻoe e ʻai ma mua o 2 grams o nā nati i kēlā me kēia lā. E inu i ka wai maʻemaʻe - ma kahi o ʻewalu mau aniani wai maʻemaʻe i kēlā me kēia lā.
Inā lawa ka manaʻo o nā papaʻai i manaʻo ʻia iā ʻoe, hiki iā ʻoe ke hele i laila Meaʻai Nut 10 Day, a ma hope iho, ma ke ʻano he rula, ma kahi o 3-4 mau kilogram o ke kaupaona ʻoi loa e hele pū kekahi. Palupalu ka papa kuhikuhi papaʻai, no laila, a ʻoi aku ka maikaʻi o ka lilo o ke kaupaona, hiki iā ia ke hoʻomaʻemaʻe i ke kino a hoʻomaikaʻi i kāna hana. ʻO nā koi nui o kēia ʻano nut e hoʻopili i ka ʻoiaʻiʻo o ka mea mua e pono ʻoe e ʻōlelo "ʻaʻole" i nā meaʻai momona a starchy. Hoʻololi mākou i kēia mau mea momona momona kiʻekiʻe me nā hua maloʻo, nā nati, a me nā mea kanu a me nā mea kanu. Hiki iā ʻoe ke ʻai i ka porridge (ʻoi loa i ke kakahiaka), inu i nā hua a me nā compotes hua maloʻo me ka ʻole o ke kō. Paipai ʻia ʻekolu mau meaʻai i ka lā. ʻAʻoleʻoi aku ma mua o 250 g kahi lawelawe hoʻokahi o ka meaʻai.
No laila ʻaʻole hoʻi ke kaumaha i nalowale ma hope o ka papaʻai, pono pono e puka pono i waho. Pono e hoʻolauna i nā meaʻai i pāpā ʻia ma mua me ka lohi a hoʻonui i ka calorie o ka papaʻai me ka mālie. E hoʻāʻo e mālama i nā ʻano ʻai kūpono i ka wā e hiki mai ana - e ʻai i nā haʻihaʻi a me nā ʻāpana liʻiliʻi, e nānā i ke aupuni inu a lilo i mau hoaaloha me nā meaʻai olakino.
Laʻana Nutr Diet no 3 Lā
ʻAi kakahiaka: kukama a me ka salakeke tōmato; 25 g cashews a me ke kī ʻōmaʻomaʻo.
Mea ʻai māmā: kukama.
ʻAina awakea: 100 g o ka moa i hoʻolapalapa ʻia.
Mea ʻai ahiahi: ma kahi o 25 mau ʻalemona.
ʻAina ahiahi: ʻōmato.
Laʻana Nutr Diet no 5 Lā
ʻO ka ʻaina kakahiaka: ka saladi o ke kōmato a me ka kukama.
Mea ʻai māmā: 25 g cashews; kī ʻōmaʻomaʻo.
ʻO kaʻaina awakea: 50 g o nā iʻa i hoʻomoʻa ʻia a me ka salakeke kōmato me ka kukama; 25 g walnuts.
Mea ʻai ahiahi: he kīʻaha o kefir a i ʻole he yogurt hakahaka.
ʻO kaʻaina awakea: 50 g o ka hoʻopiha moa i hoʻolapalapa ʻia; he kīʻaha kī.
ʻO kahi laʻana o ka papaʻai hua-hua no 3-4 mau lā
ʻAi kakahiaka: he kīʻaha wai ʻona.
Meaʻai: ʻāpala-alani salakeke a me 30 g cashews.
ʻAina awakea: 200-250 ml o ka cherry nectar.
Mea ʻai ahiahi: salakeke o ka grapefruit, ʻāpala a me ka ʻalani (50 g o kēlā me kēia hua); 2-3 walnuts.
ʻO kaʻaina awakea: ma kahi o 30 mau ʻalemona.
ʻO ka papaʻai Nut no 10 mau lā
Nā laʻana o ka ʻaina kakahiaka:
1. ʻO ka saladi, e komo pū me nā'ōmato, arugula,'alemona, hoʻonaniʻia me kahiʻailaʻoliva liʻiliʻi; kope.
2. ʻO kahi ʻāpana o ka palaoa palaoa wali me nā ʻōmato, nā mea kanu like ʻole, ka waiū momona momona a me nā hua ʻokiʻoki (he koho maikaʻi nā cashews).
3. ʻO ka Casserole mai ka waiū momona momona a me nā ʻalemona, kahi hiki ke wili ʻia me ka wai ʻalani; he kīʻaha kī ʻōmaʻomaʻo.
Nā laʻana o ka ʻaina awakea:
1. He kīʻaha sopa i hana ʻia mai ka fennel, ka ʻuala, ka letus, nā nati lepo a me nā kulu o ka ʻaila ʻoliva; he aniani ʻōmato a i ʻole ka wai paukena.
2. ʻO ka lawelawe ʻana i ka sopa kumu basil; ʻelua mau ʻuala i kālua ʻia; lau letus a me ke aniani o ka yogurt maoli.
3. ʻO ka saladi o nā mushroom i hoʻolapalapa ʻia a me nā nati, i ʻae ʻia i ke kau me 1 tsp. kaʻaila kawa; i ka piha lima o nā hua maloʻo a me ke kīʻaha o ka wai momona.
Nā laʻana o nā meaʻai māmā:
1. ʻO ka piha lima o nā nati huikau me nā hua puaʻa.
2. ʻO nā walnuts ʻelua a me ka meli ʻōmaʻomaʻo.
3. ʻO kekahi mau lā a me kahi mau lima o nā hua kukui.
Nā laʻana o ka ʻaina awakea:
1. He mau punetune o ka oatmeal, i kuke i ka wai; he kīʻaha lāʻau a i ʻole ke kī ʻōmaʻomaʻo.
2. ʻO kahi salakeke o ka tī momona momona, spinach, kahi mau kulu o ka ʻaila ʻoliva; kī hibiscus.
3. ʻO ka salakeke me nā kāloti ʻokiʻoki a me kahi kilika liʻiliʻi; compote hua maloʻo.
Hoʻohālikelike i ka papaʻai nut
- ʻO nā contraindications nui no ka hana nut e hoʻopili i nā wā o ka hāpai ʻana, ka lactation, nā makahiki a hiki i 18 mau makahiki a me nā ʻelemakule.
- ʻAʻole hiki iā ʻoe ke ʻai i nā nati inā ʻaʻole ʻoe e hoʻomanawanui i kēia huahana, a me nā maʻi o ka ate a i ʻole ka maʻi ʻōpū.
- ʻO kahi kapu no ka nānā ʻana i kahi papa nutty ke kū ʻana o psoriasis a i ʻole eczema.
- He ʻalemona ia ʻaʻole koi ʻia no ka palpitations puʻuwai, a me nā hazelnuts no ka maʻi diabetes a me nā maʻi ate.
- ʻO ke kūkākūkā ʻana me ke kauka makemake nui ʻia ma mua o ka hoʻomaka ʻana i kahi papaʻai.
Nā Pōmaikaʻi o ka Nut Diet
- Ma waho aʻe o ka ʻoiaʻiʻo o ka meaʻai nutty kōkua i modernize i ke kiʻi i loko o kahi manawa pōkole, hiki iā ia ke hoʻonui i ke kino me nā mea waiwai.
- ʻIke ʻia nā walnuts e hoʻoulu i ka lolo, hoʻomaikaʻi i ka hoʻomanaʻo, a hiki hoʻi ke kāohi i ke kaumaha. ʻO kā lākouʻai maʻamau (ʻoiaʻiʻo, i ke kaulike) kōkua i ka pale ʻana me nā kūlana neurotic, hāʻawi i ke ahonui a me ka ikaika. He mea maikaʻi loa kēia ʻano hua kukui no ia ʻano maʻi e like me hypertension, atherosclerosis, maʻi maʻi maʻi
- Kapa ʻia ʻo Hazelnuts "ʻiʻo meaʻai". He waiwai nui ia i ka protein a me nā waikawa amino a hiki ke hoʻohālikelike i nā huahana holoholona. ʻO ʻelua hapakolu o ka hui ʻana o nā hazelnuts he mau momona momona ʻole: palmitic, stearic, myristic, oleic. ʻO nā antioxidants i loaʻa i loko o nā hazelnuts ka hiki ke hakakā i nā radical manuahi ʻino, a he mea maikaʻi loa ka calcium a me ka potassium no ka hana maʻamau o ka ʻōnaehana nerve.
- Hoʻohana ʻia nā ʻalemona e mālama i nā maʻi o nā ʻōpū a me nā ʻōnaehana genitourinary i ka wā waena. Hoʻohui ʻia, normalize kēia nut i ka noho, e hāʻawi ana i ka hopena laxative mālie. Ma ke ala, no nā maʻi o ka gastrointestinal tract, hiki iā ʻoe ke hoʻohana i ka waiū almond, i hana ʻia e ka wili ʻana i nā ʻalemona a me ka hoʻoheheʻe ʻana i ka wai. He mea maikaʻi loa kēia nut no ka hiamoe, nā ʻano astenic a me ke koʻikoʻi.
- No nā cashews, hoʻohana ʻia kēia nū e like me ka tonic laulā no ka maʻi palū, ka hānō hānō a me nā maʻi viral ʻē aʻe, a no nā maʻi hoʻi e hoʻopili ana i nā ʻōnaehana holo a me nā hanu
- Ua kapa lōʻihi ʻia ʻo Pistachios i nā nati "rejuvenating". A mahalo nui i ka mea waiwai nui lākou i nā huaora E, B a me kahi paʻakikī o nā antioxidant. ʻO nā carotenoids, ka mea nui i nā pistachios, kōkua i ka hoʻomaikaʻi ʻana i ka ʻike a hoʻoliʻiliʻi i ka kolamu maikaʻi ʻole.
- No laila e hoʻolauna i kahi liʻiliʻi o nā nati i loko o ka papaʻai, inā ʻaʻohe cont contications no kā lākou hoʻohana, ʻaʻole e nui i kekahi hihia.
Nā mea maikaʻi ʻole o ka papaʻai nutty
- ʻO nā mea maikaʻi ʻole o ka papa nut ka mea ʻoi o kekahi o kāna ʻano (ʻekolu lā ʻenehana, nā lā hoʻokē ʻai) he papaʻai liʻiliʻi. No laila, ʻoiai ka māʻona o nā nati iā lākou iho, ʻike paha ʻoe i ka pōloli.
- Inā maʻa ʻoe i ka ʻai nui ʻana a ʻae iā ʻoe iho e hōʻino, a laila i ka wā o ka papaʻai hiki ʻole iā ʻoe ke hana me ka ʻole o ka hoʻoikaika nui ʻana, no ka mea pono ʻoe e haʻalele, ma ka liʻiliʻi, nā mea ʻono a me nā meaʻai starchy.
- He mea kūpono nō hoʻi e hoʻomaopopo ʻaʻole hiki i kēia hana ke hoʻolei i kahi nui o nā kilokilo, no laila kūpono ia no ka poʻe e pono ke lilo i 5 kg. Inā loaʻa iā ʻoe ka nui o ka nui o ke kaupaona, a laila ʻaʻole hiki i kahi ʻano nut ke hana.
Ke noi nei i ka papaʻai nut
ʻO nā papaʻai i hana hou ʻia ma nā nati (ʻaʻole helu i nā lā hoʻokē ʻai) pono e kamaʻilio ʻia ma mua o hoʻokahi manawa i kēlā me kēia me ka hapa mahina. Pili kēia i nā ʻenehana āpau a koe ka 10 lā hoʻokahi. Ma kēia, ʻoi aku ka lōʻihi, makemake ʻole ʻia e noho pinepine ma mua o hoʻokahi manawa i kēlā me kēia 2-3 mahina.