Contents
ʻO ka lilo ʻana o ke kaupaona a 7 kg i 14 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1050 Kcal.
ʻO ka Institute of Nutrition o ka Russian Academy of Medical Science (RAMS) kahi i noho ai ma kahi o 90 mau makahiki. I kēia manawa, ua kōkua kāna mau limahana e hoʻokumu i ka meaʻai a hoʻemi i ka kaumaha no ka nui o nā poʻe.
Hoʻohana maikaʻi ʻia ke ʻano o ka pohō kaumaha e nā ʻepekema o ke kula i nā kūlana paʻa ma lalo o ka nānā ʻana a nā loea loea a me nā kānaka kū kaʻawale i ka home. Hoʻolālā ʻia ka papaʻai Nutrition Institute i ka lohi, hoʻoponopono pono i ka pohō kaumaha. Hoʻokumu ʻia ia i ka ʻepekema, ʻo ia hoʻi he makaʻu ʻole i ke olakino ke hiki.
ʻO nā koi papaʻai o ka Institute of Nutrition o ka Russian Academy of Medical Science
ʻAʻole koi nā rula papaʻai o ka Institute of Nutrition i kahi palena koʻikoʻi o ka ʻike calorie o ka papaʻai. No ka poʻe e makemake ana e lilo i ka paona, ʻōlelo ʻia nā mea hoʻomohala o ke ʻano e hoʻoliʻiliʻi haʻahaʻa i kēia kiʻi i 1300-1800 calories i kēlā me kēia lā. Inā ʻike nui ʻia ke kaupaona, a maopopo iā ʻoe ua hoʻopau mua ʻoe i ka nui o nā calorie, a laila pono ʻoe e hōʻemi i ka lawe ʻana o ka calorie i ʻoi aku ka maikaʻi. ʻO kēia ka mea e hōʻemi ai i ka pilikia o nā pilikia me ke kino a me ka hiki ke hōʻoki ʻia mai ka papaʻai.
Hoʻokumu ka Institute of Nutrition i ka hoʻokumu ʻana i kahi meaʻai haʻahaʻa momona, kaulike, nā kumu kumu e hiki ke mālama ʻia no ka manawa lōʻihi (ʻoiai ke ola). ʻO ka mea mua i ka hoʻomākaukau ʻana i ka papa kuhikuhi he mau meaʻai waiwai i ka fiber olakino, ʻo ia hoʻi, nā mea kanu a me nā huaʻai. He mea maikaʻi lākou no ka hana o ka ʻōpū o ka ʻōpū, haʻahaʻa i nā calorie a maikaʻi i ka hoʻopiha ʻana i ka pōloli. ʻO ka lua o ka wahi i lawe ʻia e nā huahana me kahi ʻano protein kiʻekiʻe o ke kumu holoholona - ka iʻa lean, ka ʻiʻo lean, nā iʻa iʻa like ʻole. A ʻo ke kolu o nā wahi he mau meaʻai me ka haʻahaʻa glycemic index - cereals.
ʻAʻole hōʻike ka papaʻai o ka Institute of Nutrition i kahi papa kuhikuhi maopopo. Ke noʻonoʻo nei i nā ʻōlelo i luna aʻe nei, hiki iā ʻoe ke haku iā ʻoe iho, me ka noʻonoʻo ʻana i kāu mau makemake makemake pilikino, nā hiki kālā a me ka nohona.
I nā kikoʻī hou aʻe, ʻo nā papa inoa o nā meaʻai a me nā meaʻai e pono ai no ka ʻai pinepine pinepine ʻia e:
- nā huaʻai i loko o ka hou, stewed, paila a i ʻole i ka ʻano i hoʻomoʻa ʻia, a me nā salakeke ʻole (akā, ʻōlelo ʻia ka mea kākau o ka ʻenehana e kālele i ka kāpeti keʻokeʻo a me ka puaʻala, a me nā huahana meaʻai ʻē aʻe i loaʻa ka liʻiliʻi o ka starch. );
- kefir momona a momona a momona paha, tī tī, moa umauma, pōpokiʻili ʻole, pipi bipi, hua moa, iʻa, ʻāpala, ʻūhā, ʻōpae;
- nā hua hua ʻole i hoʻohui ʻia ʻole, nā ʻoma (ʻoi aku ka ʻōmaʻomaʻo), nā melon a me nā ʻumeke.
He mea nui ka ʻai ʻana me ke akahai. ʻO ka papaʻai kūpono kahi haʻihaʻi ʻelima mauʻai i ka lā. ʻAʻole pono ke kaupaona o kēlā me kēia pāʻina ma mua o 200-250 g. Maliʻa paha, i ka hoʻomaka o ka papaʻai ma hope o ka pāʻina ʻana, e pōloli iki ʻoe. Akā, e like me ka ʻōlelo o ka lilo ʻana o ke kaupaona, pono ʻoe e hoʻomanawanui iki, a e emi ana ka makemake e "pōloli i ka ilo", a e liʻuliʻu e lilo ka papa kuhikuhi o ka papaʻaina i mea ʻoluʻolu nou. ʻAe ʻia ka ʻai salting, akā pono ka ʻai ʻana i ka paʻakai i ka hoʻohaʻahaʻa (ʻaʻole ʻoi aku ma mua o 5 g i kēlā me kēia lā). He mea nui nō hoʻi e nānā i ke aupuni o ka wai a hoʻopau iā 1,5-2 liters o ka wai maʻemaʻe i kēlā me kēia lā.
No ka wikiwiki i ke kaʻina hana o ka nalo ʻana o ke kaupaona, e hoʻāʻo e hana i ka hiki ke hiki. Hele wāwae hou, hele i ka hale hoʻoikaika kino, a i ʻole hoʻoikaika kino ma ka home. ʻAʻole kēia e ʻae iā ʻoe e hemo koke i nā paona hoʻonāukiuki, akā e hoʻonanea a kūpono hoʻi i kou kino.
Paipai ʻia e hāhai i ka papaʻai o ka Institute of Nutrition i kahi mana koʻikoʻi mai 14 a 21 mau lā. Me ke kaumaha keu i ʻike ʻia i kēia manawa, 7-10 (a ʻoi aku) nā paona keu i hiki ke "holo" iā ʻoe. Ma hope o kēlā, pono ʻoe e hoʻonui iki i ka ʻike calorie o ka meaʻai a nānā i kou kaupaona. Inā māʻona ʻoe me ia, e hoʻonui i ka ʻike kalori a hiki i ka paʻa ʻana o ka pua o ka unahi i ka pae i makemake ʻia. A inā makemake ʻoe e lilo i ka kaupaona i mua, a laila e hemo i kekahi o nā calorie. E hoʻonanea hou ke kaupaona, akā, ʻo ka mea nui loa, e hele ana ka hōʻemi kino i kahi wikiwiki olakino no ke kino a ʻaʻole e hōʻeha i ke olakino.
Ma hope o kou hōʻea ʻana i ke ʻano kino i makemake ʻia, hiki iā ʻoe ke hoʻopau, ma ka laulā, i nā mea āu e makemake ai. Akā ʻoi aku ka maikaʻi o ka hōʻemi ʻana i ke alo o ka papaʻai o nā mea ʻono like ʻole, ka berena keʻokeʻo, ka pasta i hana ʻia mai ka palaoa palupalu, ka wai momona, nā ʻai puhi ʻia, ka ʻaila puaʻa, ka ʻai wikiwiki, ka margarine a me nā mea ʻai ʻē aʻe. Ma hope o nā mea āpau, maopopo leʻa ʻaʻole lākou e lawe i nā pōmaikaʻi i ke kiʻi a me ke kino.
Day 1
ʻAina kakahiaka: 100 g moa moa i hoʻolapalapa ʻia; 2 kele. l. peas ʻōmaʻomaʻo; he kīʻaha kī ʻeleʻele.
ʻO ka lua o ka ʻaina kakahiaka: 50 g kaona hale momona-ʻole; ʻōpoma ʻōmaʻomaʻa i hoʻomoʻa ʻia me ka kinamona.
ʻO kaʻaina awakea: kahi pola o ka sop i hoʻomoʻa ʻia i ka palaʻai mea kanu; kālena huaʻai non-starchy; he ʻāpana iʻa, baila a hoʻomoʻa ʻia paha; he kīʻaha kīʻaha compote.
Mea ʻai ahiahi: he kīʻaha o ka brothip broth.
ʻO kaʻaina awakea: tī momona momona momona (180-200 g) a me kahi kīʻaha ti.
Day 2
ʻAina kakahiaka: omelet mahu mai nā hua moa 2; 2-3 st. l. saladi o kāpī keʻokeʻo, kāloti a me nā greens like ʻole; tī a kope paha (hiki iā ʻoe ke hoʻohui i kahi waiū skim i ka mea inu).
ʻO ka lua o ka ʻaina kakahiaka: 100 g o ka curd momona momona a me ke aniani o ka wai momona.
ʻO kaʻaina awakea: kahi ʻāpana o ka sup puree mea kanu; iʻa i kāpala ʻia i ka hui o nā mea kanu non-starchy; he kīʻaha wai berry.
Mea ʻai ahiahi: kahi kīʻaha o ka waiū momona momona a me 2-3 pcs. biscuit a i ʻole nā biscuits calorie haʻahaʻa.
ʻO kaʻaina awakea: pasta me nā momona; he kīʻaha kī ʻōmaʻomaʻo.
Day 3
ʻAi kakahiaka: 100 g o kēlā me kēia ʻiʻo wīwī, kuke ʻia a palai ʻia i loko o ka pā maloʻo; he ʻāpana o ka palaoa bran me nā lau lettuce; Tī ʻeleʻele.
ʻO ka lua o ka ʻaina kakahiaka: salakeke hua.
ʻO kaʻaina awakea: pola o ka sup cabbage i kuke ʻia i ka moaʻiʻo momona; a hiki i ka 100 g o kaʻiʻo i hoʻomoʻa ʻia; kukama a me ka salakeke cabbage; he kīʻaha compote.
Mea ʻai ahiahi: kahi kīʻaha kī ʻeleʻele a me kahi marshmallow.
ʻO kaʻaina awakea: 2 kīʻaha palaoa āpau me ka tī momona momona; tī.
Day 4
ʻAina kakahiaka: muesli ʻole i hoʻomoʻa ʻia a i hoʻomoʻa ʻia i ka wai; ka palaoa palaoa a me ka ʻāpana o ka waiū momona momona a i ʻole i kahi tī liʻiliʻi; ʻōmato; he kīʻaha kī.
ʻO ka lua kakahiaka: ʻōpala (hiki ke hoʻomoʻa ʻia); berena me ka tī; he kīʻaha kī a kope paha.
ʻO kaʻaina awakea: ka iʻa iʻa a me 2-3 tbsp. l. palaʻai mea kanu.
Mea ʻai ahiahi: ka momi a me ke kīʻaha o nā wai huaʻai.
ʻO kaʻaina awakea: 100 g o ka umauma moa, i hoʻolapalapa ʻia a hoʻomoʻa ʻia paha; palaoa palaoa holoʻokoʻa; lau lettuce; tī, hiki nō ia me ka hoʻohui o ka waiū.
Nā Nānā Nut Institute Nutr
- I ke kumu, hiki ke hoʻohana ʻia kēia hana e ka poʻe āpau. ʻO ka mahele wale nō o ka poʻe i kamaʻilio ʻole me ka papaʻai koʻikoʻi nā wahine hāpai a me nā makuahine hānai.
- Eia kekahi, ʻaʻole pono e hāhai i ka papaʻai (ma ka liʻiliʻi me ka nīnau ʻole ʻole ʻana i ka loea) inā loaʻa nā pathology koʻikoʻi o ka puʻuwai, nā puʻupaʻa, nā kīʻaha koko, nā ake a me nā mea ola ʻē aʻe, i nā maʻi oncological.
Nā Pono Pono Diet
- He nui nā mea maikaʻi o ka papaʻai meaʻai pono. ʻAʻole like me nā ʻano hana ʻē aʻe o ka nalo ʻana o ke kaupaona, ʻae iā ʻoe e waiho i kahi nui o kāu mau meaʻai punahele i ka papaʻai a me ka manuahi ke kiʻi ʻana i kahi papaʻai. ʻAʻole pono e ukali pololei i kahi papa kuhikuhi, makaʻu e haʻalele iā ia.
- ʻO ka papaʻai o ka Institute of Nutrition e ʻae iā ʻoe e kūkulu hou i nā hana metabolic o ke kino, a laila e hoʻomaka ai i ka hana maoli o ka puhi ʻana i ka momona.
- Hiki iā ʻoe ke lilo i ka kaumaha me ka ʻole o ka wī, me ka hoʻonele ʻana i ke kino o ka lawe ʻana i nā mea pono a me ka hōʻino ʻole i kāna mau pono maʻamau.
- Maikaʻi nō e aʻo mai kēia papaʻai iā mākou e ʻai pono, kahi e hoʻonui ai i ka mālama ʻana i ke kiʻi ma hope o ka lilo ʻana o ka paona.
- Ma ke ʻano he kānāwai, ʻo ka ʻai ʻana e like me ke kumumanaʻo i noi ʻia e ke keʻena ʻaʻole ʻae e hoʻololi wale i ke kiʻi, akā hoʻomaikaʻi pū i ke olakino, a me ka hana ʻana i nā maʻi maʻi mau, inā loaʻa, ʻike ʻole ʻia.
- ʻO ia ʻano meaʻai e kōkua i ka loaʻa ʻana o ke olakino maikaʻi a me nā ʻuhane maikaʻi.
Nā mea maikaʻi ʻole o ka Diet Institute Nutr
- ʻO ka hapa nui o ka lilo ʻana i kaupaona ka poʻe i kapa i ka hemahema mua o ka papaʻai i ka pono e kaohi i ka lawe ʻana i ka calorie, no ka mea he nui nā helu helu ke kaumaha.
- ʻAʻole hiki i nā kānaka āpau ke ʻai i ka hapa nui ma muli o ke ʻano o ke ola.
- ʻAʻole kūpono paha ka papaʻai no ka poʻe e ʻimi e lilo i ka paona i ka hikiwawe loa, no ka mea, he liʻiliʻi ka helu o ke kaupaona. Akā pono e hoʻomanaʻo hou ʻaʻole i koi ʻia e nā kauka ka pohō wikiwiki. Eia nou ke koho.
Pāʻai hou
Inā ʻaʻole ʻoe i hiki i ka hōʻailona makemake o ka pua o nā kaupaona, hiki iā ʻoe ke hoʻi i ka mālama ʻana i ka papaʻai Nutrity Institute i hoʻokahi mahina ma hope o ka pau ʻana.