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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 880 Kcal.
Kāhea nā wahine he nui i ka oatmeal i kā lākou papaʻai punahele. Ma hope o nā mea āpau, ʻo ia ka mea e kōkua e lilo ka nui o nā paona keu. Mālamalama a maʻalahi kēia papaʻai. Eia hou, ʻo ia, me ka mālama kūpono, hāʻawi wale i ka pohō kaumaha, akā i ka hoʻomaikaʻi ʻana i ke olakino a me ka hoʻomaikaʻi ʻana i ke kino.
No nā lā ʻehiku o ke ola ma kēia papaʻai, hiki iā ʻoe ke hoʻopau iā 5 a 10 mau paona kūpono ʻole. Akā, ʻoiaʻiʻo, pono ʻoe e hoʻomaopopo: inā ʻaʻole maikaʻi kou kaupaona nui, a laila ʻaʻole ia e lele wikiwiki. He mea pākahi nā mea āpau.
Nā koina ʻai Oatmeal
He papaʻai mono kēia, ʻo ia hoʻi, hoʻokahi wale nō huahana e ʻae ʻia e hoʻohana. I kēia hihia, ʻoatmeal. ʻO kahi rula papaʻai nui e pāpā ʻia ʻaʻole e lohi ke ahiahi. Pono ka ʻaina ahiahi ma kahi o 4 mau hola ma mua o ka hiamoe. I ka lā, pono ʻoe e inu mau i ka wai maʻemaʻe (ʻaʻole ka soda); ʻo ka helu maʻamau he 2 liters. Akā ʻaʻole hiki iā ʻoe ke inu i ka porridge iho me ka wai.
Kāpae ʻia nā oat flakes me nā mea hoʻohui, muesli, cereals ʻaina kakahiaka a me nā mea like. ʻAe ʻia nā huahana maʻemaʻe maoli. I ka ʻai ʻana i ka oatmeal, mai hoʻohui i ka paʻakai a i ʻole ke kō. No nā mea inu, ʻo ka lāʻau kī ke koho maikaʻi loa.
No ka lilo ʻana o ke kaupaona ma kēia papaʻai e like me ka hiki ke hiki, ʻoi aku ka maikaʻi o ka hoʻomaka ʻana me ke kahua hoʻomaʻemaʻe. A e kōkua ka laiki iā ʻoe i kēia hihia. No laila, hoʻokahi pule ma mua o ka oatmeal, inā hiki, pono ke kamaʻilio me ia (ʻoi aku, e inu i ka jelly laiki). Mākaukau maʻalahi ia: 4 tbsp. l. laiki pono ʻoe e ninini i 1 lita o ka wai, a waiho e hana i ka pō. I ke kakahiaka, kuke iā ia ma kahi hoʻonohonoho nāwaliwali loa o kāu kapuahi a hiki i ka manawa e loaʻa ai iā ʻoe ka jelly. E hoʻomaʻalili i kēia pā a inu i ka ʻōpū nele. Ma hope o kēlā, ʻōlelo aʻoaʻo ʻaʻole e ʻai no 4-5 mau hola. A laila hiki iā ʻoe ke loaʻa kahi meaʻai māmā. ʻOiaʻiʻo, makemake ʻia e pololei a maikaʻi ke olakino. Akā he mea nui ʻaʻole e ʻai i ka ʻaina ahiahi ma hope o 4 mau hola ma mua o ka hoʻomaha o ka pō (e like me ka papa oatmeal maʻamau).
No ka ʻāpana aʻe o ka lilo ʻana o ke kaupaona, e hoʻolilo ʻia kēia pule ma ka oatmeal maʻemaʻe. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i nā meaʻai hakina. E hōʻemi kēia i nā manawa o ka hālāwai ʻana i ka wī i kahi liʻiliʻi. He ʻōlelo aʻoaʻo e ʻai i 200 g meaʻai i kēlā me kēia mau hola, e laʻa, ma 7-00, 10-00, 13-00, 16-00 a me 19-00.
kuke hoʻomoʻa kuke He maʻalahi nā porridges. Aia ʻelua o lākou.
Ka mua: ninini i ka wai i hoʻolapalapa ma luna o ka palaʻai i ka pō, i ke kakahiaka ua mākaukau no ka hoʻohana.
Ka lua: E hoʻolapalapa i ka oatmeal a mānoanoa (a i 15 mau minuke - ke kaukaʻi ʻia i ka wai.
ʻO nā contraindications diet Oatmeal
ʻAʻole hiki ke lilo i ka kaumaha ma luna o ia mea no ka poʻe i hoʻomanawanui ʻole i kekahi ʻano cereala.
Eia kekahi, ʻaʻole koi ka poʻe loea i kēia papaʻai no ka poʻe i hōʻino i ka hana o ka gastrointestinal tract a i ʻole nā maʻi o ka ʻōnaehana cardiovascular. Inā ʻole, ʻoi aku ka ʻino o kēia mau maʻi i kekahi manawa.
Nā pono o ka papaʻai oatmeal
1. ʻO ka pōmaikaʻi, ʻo ka mua, aia i loko o lākou nā oats, kahi huahana pono, kahi e mālama ʻia ai nā mea he nui e pono ai ke kino. I ka mea nui, waiwai ka oatmeal i nā pono olakino e like me ka hao, chromium, magnesium, zinc, nickel. Aia pū kekahi me nā wikamina he nui i ka cereala, haʻaheo kahi o ka wikamina H. i kahi. Loaʻa iā ia he nui nā waikawa pantothenic a me niacin.
2. Loaʻa i ka Oatmeal ka fiber a me nā amino acid, a hāʻawi kēia i ka hana kūpono o ka ʻōpū.
3. Ke ʻai ʻoe, kōkua ʻoe i kou kino e kāpae i ka slagging a me nā ʻano haumia like ʻole, lilo ke kino i mea olakino a maikaʻi.
4. Hoʻoemi ʻia nā pilikia olakino e pili ana i ka lilo ʻana o ke kaupaona i ia papaʻai.
5. Hoʻouna maikaʻi ʻia ke kaupaona.
6. ʻAʻole e lilo ka ʻili i kona lahilahi, akā loaʻa i kahi hiʻohiʻona olakino.
7. Kōkua pū ʻo Oatmeal i ka hoʻonui ʻana i ka palekana.
8. ʻO ka manaʻo o ka pōloli me ka ʻai oatmeal ʻaʻole ia e hōʻoluʻolu loa iā ʻoe, a he bonus maikaʻi hoʻi ia.
9. Ma waena o nā mea ʻē aʻe, pono e hoʻomaopopo i kēia mau mea: inā ma hope o ka lilo ʻana o ke kaupaona ma ka papa ʻaina oatmeal āu e ʻai pono ai, e hoʻomau mālie nā paona keu akā haʻalele ʻoe iā ʻoe.
10. No ka mea, ua hoʻomaikaʻi ka ʻōpū o ka ʻōpū, a ua hoʻopau ke kino i nā toxins. A laila hāʻawi lākou i ka loaʻa ʻana o ke kaumaha a, no laila, pale iā lākou mai ka ʻeha ʻole ʻana iā ia. Pono e haʻalele i ka meaʻai pono, ʻoiaʻiʻo, me ka mālie. E waiho ka oatmeal i poʻo o kāu ʻai i ka wā mua o kou ola. E hoʻohui i nā huaʻai, nā mea kanu i ka manawa hoʻokahi, a laila ka protein haʻahaʻa momona (nā hua manu, ka ʻiʻo me ka ʻole o ka ʻili), ka momona momona a me nā huahana dairy. I kēia hihia, hiki iā ʻoe ke hoʻokaʻawale me nā kilokani inaina no ka manawa lōʻihi a, ʻoiaʻiʻo paha, a mau loa.
Nā mea maikaʻi ʻole o ka papaʻai oatmeal
1. Aia nā mea maikaʻi ʻole i ka ʻoiaʻiʻo o ka hoʻohana ʻana i hoʻokahi huahana hiki ke luhi, keu hoʻi no ka poʻe ʻaʻole makemake nui i ka oatmeal.
2. No kekahi poʻe, ʻo ia ʻano papaʻai ke kumu o ka nāwaliwali a hoʻonāukiuki paha i nā pilikia o ka gastrointestinal tract (ma kahi o ka paʻa o ka paʻa paʻa).
3. Hoʻomanaʻo i ka lilo o ka paona oatmeal i meaʻai mono, a no laila ʻaʻole pono ʻoe e lawe pū me ia. ʻO ke kiʻekiʻe, hiki ke hoʻolōʻihi ʻia ka papa oatmeal a 10 mau lā. A laila ʻaʻole pono ia e hana i kēia. ʻAe, kānalua ʻole, waiwai ka oatmeal i kahi ʻano paʻakikī o nā mea pono. Akā i ka manawa like, loaʻa kēia huahana i ka acid acid. Hiki iā ia, ke hōʻiliʻili i loko o ke kino, hiki ke hoʻomaka e kinai i ka calcium mai ona aku.
4. Ke lilo nei ke kaupaona i kēia papaʻai, aʻoaʻo e lawe hou i kahi lāʻau wikamina-mineral e kākoʻo i ke kino. Ma hope o nā mea āpau, ʻo ia ʻanoʻai kekahi mea koʻikoʻi nāna.
Ke hana hou nei i ka papaʻai oatmeal
Kūkākūkā ikaika nā ʻepekema Nutritional kūʻē i ka hana hou ʻana i ka papa oatmeal ma mua o 14 mau lā. Inā makemake ʻoe i ka lilo ʻana o ke kaupaona ma ka oatmeal, a makemake ʻoe e lilo i ke kaupaona iki aʻe, e nānā wikiwiki i nā papaʻai ʻē aʻe e pili pū ana me ka oatmeal, akā ʻoi aku ka nui o nā ʻano e pili ana i nā koho meaʻai.