Contents
- Koina pelekikena Pelekikena
- Papa kuhikuhi papaʻai Pelekikena
- ʻO kahi laʻana o ka papaʻai hebedoma no ka papa mua o ka papa pelekikena
- ʻO kahi laʻana o ka papaʻai hebedoma no ka manawa ʻelua o ka papa pelekikena
- ʻO kahi laʻana o ka papaʻai hebedoma no ka papa ʻekolu o ka papa pelekikena
- Nā Contraindications i ka papaʻai pelekikena
- Nā mea maikaʻi o ka Pelekikena Diet
- Nā mea maikaʻi ʻole o ka papaʻai pelekikena
- Ke holo hou nei i ka papaʻai pelekikena
ʻO ka lilo ʻana o ke kaupaona a 14 kg i 4 mau pule.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 920 Kcal.
Makemake ʻoe e lilo i kēlā mau paona keu me ka ʻole o ka wī a me ka ʻai ʻana me ka ʻono? ʻO ka papaʻai pelekikena, ka mea i kapa ʻia he papaʻai ola lōʻihi, e hoʻopakele. Ua hoʻomohala ʻia kēia ʻano hana e kekahi kanaka kālai maʻi maʻi maʻi ʻAmelika mai Florida, Arthur Agatston; kōkua ia i ka lilo ʻana o ka momona me ka hōʻeha ʻole i ke olakino. Uaʻike maikaʻi ka poʻe ma ka honua holoʻokoʻa i ka papaʻai pelekikena, a ʻo Pelekikena Clinton hoʻi a me kona ʻohana. Ma muli o ka mea, i ka ʻoiaʻiʻo, ua loaʻa i ka ʻenehana kahi inoa "trump".
Koina pelekikena Pelekikena
ʻO ka hiʻohiʻona nui o ka ʻenehana pelekikena ʻo ka mālama ʻana i ke koena o ka carbohydrate-momona i ka papa kuhikuhi i kēlā me kēia lā. ʻO ke kumu o ka meaʻai i ka pae o ka pohō kaumaha ma kēia meaʻai ʻo nā huahana protein: ʻiʻo lean, iʻa lean (salmon, flounder, pike perch), iʻa a me nā algae, cheese, nuts. Ma hope o nā mea a pau, ʻike ʻia i ka wā e kaupalena ʻia ai ka ʻai ʻana o ka meaʻai carbohydrate i loko o ke kino, hoʻomaka ʻo ia e puhi ikaika i kāna mau momona momona, ma muli o ka hoʻololi ʻana o ke kiʻi.
ʻO kahi hiʻohiʻona kikoʻī o ka papaʻai pelekikena ʻo ia lako mana pae ʻekolu. ʻO ka pae mua - hoʻomākaukau. ʻElua pule. Ma ke ʻano maʻamau, i kēia manawa, holo a hiki i 6-7 mau kilokani pono ʻole. I kēia manawa pono ʻoe e ʻai fractionally 6 mau manawa i ka lā ma nā ʻāpana liʻiliʻi. Hiki ke haku ʻia ka papa kuhikuhi ma kāu manaʻo, e hoʻāʻo ana e ʻai i nā meaʻai olakino a haʻahaʻa momona. Pono e haʻalele: nā huahana semi-finished; nā meaʻono a me nā mea momona; nā huahana i loaʻa i ka palaoa keʻokeʻo; nā hua a me nā hua; croup; ʻiʻo momona, momona; ka waiū, ka paʻakai a me nā huahana waiu ʻē aʻe a me ka waiu ʻawaʻawa me ka hapa nui o ka momona; ʻuala, kulina, kāloti; nā meaʻai wikiwiki a me nā meaʻai kiʻekiʻe-calorie. Hāʻawi i ka makemake i ka wai maʻemaʻe mai nā wai. Mai hoʻohui i ke kō a i ʻole nā mea hoʻohui kiʻekiʻe-calorie i ke kī a me ke kofe.
ʻO ka pae ʻelua mau a hiki i ka manawa āu e ʻike ai i ka helu i makemake ʻia ma ka pālākiō. Inā ʻoe i lilo i kaupaona i ke kaupaona i koi ʻia i ka pae mua, a laila haʻalele i kēia, hele pololei i ke kolu o ka pae. I ka wā ʻelua o ka papa pelekikena, hiki iā ʻoe ke hoʻi mālie i ka papaʻai: buckwheat, raiki (ʻoi aku ka maikaʻi o ka brown), ka oatmeal; ka waiū momona a me ka waiū ʻawaʻawa; nā hua a me nā huaʻai (ʻaʻole pono e ʻai i ka maiʻa a me ka wai melemona i kēia manawa); uala; palaoa paʻakikī a me ka palaoa palaoa wali. E hoʻāʻo e ʻai pū kekahi a ʻaʻole ʻai nui.
Ke ʻoluʻolu nā unahi iā ʻoe, e hele i kolu o ka lua, ka mea i makemake e pili i ka lōʻihi hiki. I kēia manawa hiki iā ʻoe ke ʻai i nā mea āu e makemake ai, akā ʻo ka liʻiliʻi e ʻae iā ʻoe iho i nā huahana semi-finished, nā mea momona a me nā meaʻai palai, nā meaʻai a me nā mea inu i kahi wahi no ke kō. Paipai ʻia nā haʻuki a me ke ʻano ola ola ma nā wahi āpau o ka ʻai pelekikena.
ʻO kahi laʻana o ka papaʻai hebedoma no ka papa mua o ka papa pelekikena
Poakahi
ʻAina kakahiaka: hua moa i hoʻolapalapa ʻia; He kīʻaha wai wai kōmato; he ʻāpana o ka pipi i hoʻolapalapa ʻia a i hoʻolapalapa ʻia paha.
ʻO kaʻaina awakea: kahi kīʻaha o ka tī liʻiliʻi momona momona i kāwili ʻia me nā hua kōmato a hoʻowali ʻia me nā mea kanu; tī.
ʻO ka Lunch: ka moa moa i hoʻolapalapa ʻia me nā walnuts lepo, kālika, ka pāhiri a me ka aila ʻoliva.
Mea ʻai ahiahi: ka sāleta o ka tī tī, nā ʻōmato, nā kukama, nā mea kanu.
ʻO kaʻaina awakea: ʻO ka floiled moa me ka broccoli mahu a me kahi saladi liʻiliʻi o nā mea kanu non-starchy.
ʻO kaʻaina ahiahi ʻelua: 2 tbsp. l. ʻapu momona momona me ka momona lemon.
Pōʻalua
ʻO ka ʻaina kakahiaka: casserole, nā mea hana i ka tī, ka moa moa, ʻōmato; tī a kope paha.
ʻO kaʻaina awakea: tī momona momona momona.
ʻAina awakea: ka uahi moa pale ʻole i hoʻomoe ʻia; kukama a me ka letus.
Mea ʻai ahiahi: kāpī kāpī i kāpala ʻia i ka hui o nā huaalalā.
ʻO kaʻaina ahiahi: nā pīni ʻōmaʻomaʻo i hoʻolapalapa ʻia; sāleta mai kāpī a me kelpa.
Pāʻina lua: kefir momona momona (aniani) a i ʻole kahi tī liʻiliʻi.
Pōʻakolu
ʻAi kakahiaka: kahi hua moa moa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha i loko o ka pā maloʻo maloʻo; he kīʻaha wai wai kōmato; hoʻopiha i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha; kope kī.
Lunch: kahi ʻāpana o ka tī paʻakikī me ka liʻiliʻi o ka momona o ka momona (ʻoi aku ka paʻakai ʻole).
ʻO kaʻaina awakea: ka calamari i hoʻolapalapa ʻia a me ka salakega kukama-kōmato.
Mea ʻai ahiahi: puree mai nā mea kanu.
ʻO kaʻaina awakea: kāpī kāpī ʻia me nā ʻalalā a me kahi ʻāpana o ka salakeke, i loaʻa i nā beets i hoʻolapalapa ʻia, nā walnuts a me nā kālika; tī.
Pāʻina ahiahi ʻelua: kekahi tī tī me nā ʻāpana o ka citrus.
Poaha
ʻAina kakahiaka: kahi omelet o nā hua manu, nā mea kanu a me ka waiū; He kīʻaha wai wai kōmato.
ʻO kaʻaina awakea: ka tī liʻiliʻi me nā ʻāmato.
ʻO kaʻaina awakea: ka salakeke o ke kāpena keʻokeʻo a me nā ʻōmaʻomaʻo ʻōmaʻomaʻo; mahu a i ʻole pipi i hoʻolapalapa ʻia.
Mea ʻai ahiahi: hale tī (hiki iā ʻoe, a me ka ʻāina awakea, me nā ʻōmato).
ʻO kaʻaina awakea: ka paila palaoa a me ka pua kō
Pāʻina ahiahi ʻelua: curd
Pōʻalima
Kakahi kakahiaka: he omelet i hana ʻia mai hoʻokahi hua moa, nā ʻāpana o ka pipi a me ka ʻōmato.
ʻO kaʻaina awakea: ka tī liʻiliʻi me nā hua lepo; Kope kī.
ʻAina awakea: Salakeke Helene.
Mea ʻai ahiahi: kahi ʻāpana o ka tī paʻakikī a me kahi kōmato.
ʻO kaʻaina ahiahi: nā pala i hoʻolapalapa ʻia a me nā kukama hou ʻelua.
Pāʻina pālua: kahi kīʻaha o kefir a i kahi tī iki.
Aloha Hawaii
ʻO ka ʻaina kakahiaka: ka tī wai i hoʻomoʻa ʻia me ka tī a me ka ʻōmato; tī a kope paha.
ʻO kaʻaina awakea: kahi ʻāpana o ka tīpaona momona momona a me nā walnuts ʻelua.
ʻO kaʻaina awakea: ka sāleta o ka heʻe i hoʻolapalapa ʻia, ka tī feta, nā ʻōmato, nā mea kanu a me nā kālika.
Mea ʻai ahiahi: hale tī a me nā ʻōmato cherry.
Kaʻaina ahiahi: hoʻopihapiha moa mahu; saladi kāpeti keʻokeʻo me nā mea kanu.
ʻO kaʻaina ahiahi ʻelua: 2 tbsp. l. hale tī; tī.
Lāpule
ʻO ka ʻaina kakahiaka: he omelet o 1-2 mau hua moa a me kahi mau lima o nā hua liʻiliʻi; he kīʻaha wai ʻumeke.
ʻO kaʻaina awakea: ka tī liʻiliʻi me ka pāhiri.
ʻO kaʻaina awakea: kelp steamed me broccoli.
Mea ʻai ahiahi: ka sāleta mai ka tī tī a i ʻole ka waiū momona momona, kōmato a me kekahi mau hua liʻiliʻi.
ʻO kaʻaina awakea: kahi ʻāpana o ka pipi i hoʻolapalapa ʻia; kōmato a broccoli paha.
ʻO ka lua o ka ʻaina awakea: kahi liʻiliʻi o ka tī wai me ka lemon zest a i ʻole ke kīʻaha o ka yogurt hakahaka.
palapala aie… I ka pule ʻelua o ka ʻenehana pelekikena, pono ʻoe e ʻai e pili ana i ka mea like.
ʻO kahi laʻana o ka papaʻai hebedoma no ka manawa ʻelua o ka papa pelekikena
Poalima Poalima
ʻAina kakahiaka: kahi kīʻaha momona-ʻole a i ʻole 1% kefir; ʻāpala liʻiliʻi; kope kī.
ʻAina awakea: ʻalani.
ʻAina awakea: Salakei ʻo Kaisara.
Mea ʻai ahiahi: ma kahi o 100 g tī kakaka; kōmapa a kukama paha.
ʻO kaʻaina awakea: ka iʻa i hoʻolapalapa ʻia a me nā mea ʻai lau.
Pāʻina ahiahi ʻelua: ua hoʻomoʻi ʻia ka tī liʻiliʻi me kekahi mau hua liʻiliʻi.
Poalua, Poaono
Kakahiaka: ʻoatmeal i ka waiū momona momona; alani; kope kī.
ʻAina awakea: hua manu i hoʻolapalapa ʻia.
Lunch: hoʻopiha iʻa iʻa i hoʻomoʻa ʻia; ka saladi non-starchy mea kanu; he ʻāpana berena; tī.
Mea ʻai ahiahi: kahi kīʻaha o ka yogurt hakahaka; pea a i ʻole ʻāpala.
ʻO kaʻaina awakea: kaʻiʻo momona i hoʻolapalapa ʻia; ʻāpana o ka palaoa a me ka salakeke mea ʻai.
Pāʻina ahiahi ʻelua: tī momona momona momona (2 tbsp. L.) A me kahi ʻāpana kokoleka pouli.
Poakolu, Sabati
ʻAina kakahiaka: hua moa i hoʻolapalapa ʻia; kahi ʻāpana o ka berena a me ke kīʻaha o ka wai kōmato.
ʻO kaʻaina awakea: a i 100 g o curd; Kope kī.
ʻAina awakea: hoʻopiha moa i hoʻolapalapa ʻia; ka saladi o nā kōmato a me nā kukama; ʻelua mau croutons palaoa āpau.
Mea ʻai ahiahi: kahi ʻāpana o ka tī momona momona a me ka hapalua o ka ʻāpala.
ʻO kaʻaina awakea: ka umauma moa i hoʻomoʻa ʻia a me ka saladi huakai non-starchy; he kīʻaha kī.
Pāʻina ahiahi ʻelua: hoʻomoʻa ʻia a ʻōpala maka paha.
Poaha
ʻAina kakahiaka: he kīʻaha o ka yogurt momona momona; pea.
ʻO kaʻaina awakea: ka tī liʻiliʻi me ka hapa kōmato; Kope kī.
ʻAina awakea: turkey paila; ʻelua mau punetēpō o ka palaoa buckwheat; kukama a ʻōmato paha.
Mea ʻai ahiahi: hale tī i ka hui o ka nui o nā hua a me nā ʻāpala.
ʻAina ahiahi: paila iʻa fillet; mea hoʻonani i hana ʻia mai nā huahana non-starchy; ʻāpana berena.
ʻO ka lua o ka ʻaina awakea: ma kahi o 70-80 g o ka tī liʻiliʻi momona momona me ka huikau o nā hua.
ʻO kahi laʻana o ka papaʻai hebedoma no ka papa ʻekolu o ka papa pelekikena
Poalima Poalima
ʻAina kakahiaka: hua moa i hoʻolapalapa ʻia; kuke ʻia ka oatmeal i ka waiū me ka hoʻohui ʻana o nā nati; tī a kope paha.
Lunch: ʻelua mau berena a kuki paha; tī.
ʻO kaʻaina awakea: kahi pola o ka meaʻai lau; ʻiʻo momona i hoʻomoʻa ʻia; ʻōmato; ʻāpana palaoa.
Mea ʻai ahiahi: ka sāleta o ke kōmato a me ka kukama.
ʻO kaʻaina awakea: nā iʻa iʻa i hoʻomoʻa ʻia me nā mea kanu.
Pāʻina ahiahi ʻelua: tī me ka berry a i ʻole ke aniani o ka waiū (kefir).
Poalua, Poaono
ʻAina kakahiaka: ʻo ka hapalua kīʻaha o nā hua i hoʻowali ʻia me ka yogurt momona momona; tī a kope paha.
ʻO kaʻaina awakea: He sanwī i hana ʻia mai kahi ʻāpana o ka berena, ham ham, a i ʻole ka ʻiʻo a me nā mea kanu.
Lunch: okroshka kuke ma kefir.
Mea ʻai ahiahi: ka sāleta mea kanu.
ʻO kaʻaina awakea: laiki brown (ʻelua mau punetēpu i hoʻolapalapa ʻia); ʻōpae; inā makemake ʻia, he kīʻaha waina (ʻoi aku ka maloʻo).
ʻAina ahiahi ʻelua: he kīʻaha yogurt a me kahi momi.
Poakolu, Sabati
ʻAina kakahiaka: omelet mai nā hua moa a me ka kōmato ʻelua; he ʻāpana berena a me kī tī.
ʻAina awakea: ʻāpala.
ʻO kaʻaina awakea: 2 sanwiches o ka berena a me ka mānoanoa ham; Kope kī; 2 mau'āpana melon.
Mea ʻai ahiahi: 2 ʻuala i hoʻolapalapa ʻia i ka hui o greens.
ʻO kaʻaina awakea: pūlehu i kaʻiʻo i hoʻomoʻa ʻia; sāleta (ʻōmato, kukama, bele bele).
Pāʻina pālua: kefir a me ka piha lima o nā hua.
Poaha
ʻAina kakahiaka: ʻelua mau pancake kuʻi; tī a kope paha.
ʻAina awakea: peach.
ʻO kaʻaina awakea: pola o ka sop meaʻai; iʻa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; kī; he Mele.
Mea ʻaina ahiahi: salakeke mea kanu, hoʻomoe māmā ʻia me ka aila mea kanu.
ʻO kaʻaina awakea: iʻa i hoʻolapalapa ʻia a me nā kōmato ʻelua.
Pāʻina lua: he kīʻaha o yogurt a me 2-3 mau walnuts.
Nā Contraindications i ka papaʻai pelekikena
- ʻO ka papaʻai pelekikena, ke hoʻohālikelike ʻia me nā ʻano hana ʻē aʻe o ka lilo ʻana o ka paona, ʻoi aku ka nui o nā contra contications.
- No laila, ʻo nā wahine hāpai a lactating wale nō, nā keiki a me nā ʻelemakule ʻaʻole pono e ʻimi iā ia no ke kōkua.
- ʻOi aku ka maikaʻi ʻaʻole e hele i nā papaʻai no ka pohō kaumaha a hoʻonui i nā maʻi maʻi.
Nā mea maikaʻi o ka Pelekikena Diet
- Nui nā pono o ka Pelekikena Pelekikena. E like me ka mea i hōʻoia ʻia e nā noiʻi ʻepekema, ke nānā ʻia, hoʻemi ke kō i ke kō i nā pae maʻamau.
- Hāpai ʻia e hoʻololi i nā momona momona i ke ʻano me nā aila mea kanu. Kōkua kēia i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me nā maʻi koʻikoʻi ʻē aʻe.
- Mālama nā meaʻai ʻai i kou ʻona. ʻO ka papaʻai o nā pelekikena, ma ke ʻano nui, e hoʻoliʻiliʻi i ke kino i ka hana kūpono a hāʻawi i ka normalization o nā hana metabolic, no laila e hoʻemi ana i ka likelike o ka hoʻihoʻi ʻana i ka wā e hiki mai ana.
- Hāʻawi ke ʻano i kahi papaʻai like ʻole a momona hoʻi. Inā haku pono ʻoe i ka papa kuhikuhi, hiki iā ʻoe ke hāʻawi i ke kino me kahi ʻāpana o nā pono e pono ai.
Nā mea maikaʻi ʻole o ka papaʻai pelekikena
- E hoʻomaopopo ʻaʻole kākoʻo ka hapa nui o nā meaʻai i ka pohō wikiwiki i hoʻohiki ʻia i ka pae mua o ka papa pelekikena. Manaʻo ʻia nā mālama kaumaha he mea maʻamau - ʻaʻole ʻoi aku i hoʻokahi a me ka hapalua kilokika i kēlā me kēia pule. Eia nā mea nui aʻe.
- I mea e hele mau ai ka kaumaha nui, mai ka hoʻohana ʻana i nā mea ʻino, akā nā mea aloha, nā huahana, pono ʻoe e pale i kou ola a pau. Pono paha e kūkulu hou ʻia nā ʻano ʻai he nui. E hana ana ia ia oe iho!
Ke holo hou nei i ka papaʻai pelekikena
Inā ʻoluʻolu ʻoe, akā makemake ʻoe e lilo i ka nui o ke kaupaona, hiki iā ʻoe ke hoʻi i ka pae mua o kēia ʻenehana i kēlā me kēia manawa āu e makemake ai. Paipai ʻia ka ʻaoʻao ʻekolu e hana i ke ola. A laila ʻaʻole e hoʻi mai ka nui o ke kaupaona iā ʻoe.