ʻAi ʻai Protasov

ʻO koʻu manaʻo pilikino, manaʻo paha, ʻaʻohe meaʻai kūpono! Inā pono ʻoe e hoʻopau i nā paona ʻē aʻe, a laila pono ʻoe e hana i kahi calorie deficit, ʻoiai ʻaʻole ia he mea nui i ka mea āu e kaupalena ai - nā momona, nā carbohydrates a i ʻole kekahi mau meaʻai. ʻAʻole nui ka helu o nā meaʻai, nā wā ma waena o nā meaʻai, a me nā mea ʻē aʻe.

I ke kaʻina o ke kaumaha o ke kaumaha, ʻo ke koena o ka ikehu, ʻoi aku ka pololei, ʻo kona emi ʻana i ka hoʻohālikelike ʻana me nā kumukūʻai o ke kino, ʻo ia ke kumu. Akā ma waho aʻe o kēia, aia nō ka nui o nā manawa pilikino i koʻikoʻi loa i ke kaʻina o ke kaumaha. ʻO kēia ka hoʻoikaika ʻana, ʻo ia ka pōmaikaʻi lua o ka nui o ke kaumaha, ʻo ia hoʻi, ʻo ia hoʻi, kekahi mau hiʻohiʻona pilikino o nā kaʻina metabolic o ke kino. ʻO ia ke kumu aʻu e noʻonoʻo ai i ke ala o ka ʻai ʻana i ke olakino ke kumu hoʻolālā maikaʻi loa i ke kaʻina o ke kaumaha o ke kaumaha, a he maʻalahi loa ia. ʻAʻole kēia he meaʻai pōkole i hoʻolālā ʻia no kekahi manawa a me kekahi mau palena, akā he moʻolelo hoʻomau me ka hoʻokomo ʻana i nā ʻano ʻai kūpono, ka maʻamau o ka ʻai ʻana a me ka nele o ka "ʻōpala meaʻai" i ka meaʻai.

Eia nō naʻe, ʻaʻole hiki i kekahi ke hoʻohuli i ka maka makapō i ka kaulana o nā papahana meaʻai like ʻole, i kekahi manawa, e pili ana i nā lula āpau, e noʻonoʻo ana i nā contraindications a me ka ʻole o nā addictions psychological a me nā maʻi ʻai, hiki ke hāʻawi i nā hopena maikaʻi.

ʻO kekahi o kēia mau papahana, he mea hoihoi i ka poʻe makemake e hoʻemi i ke kaumaha, ʻo ia ka ʻai Protasov.

ʻO ka ʻai a Protasov kahi ala "demokratika" o ka hoʻemi ʻana i ke kaumaha me ka liʻiliʻi o nā contraindications.

I ka pau ʻana o ke kenekulia iwakālua, ua ʻike ʻia ka nūpepa "Russian Israeli" i kahi ʻatikala kumu a ka mea ʻai meaʻai kaulana ʻo Kim Protasov, nāna i hoʻohuli i ka poʻe no ka mea ua noʻonoʻo hou lākou i kā lākou ʻai ʻana.

“Mai hoʻomana ʻoe i ka meaʻai. ʻAʻole ʻo kahi pipi ʻiʻo he gazelle, "ʻo ka ʻōlelo a ke kauka e hekili ana e like me kahi ʻōlelo. Ma waho aʻe o kahi ʻōlelo paʻakikī o ka ʻoiaʻiʻo, ua hōʻike ʻo Protasov i ka lehulehu i kahi hoʻolālā meaʻai meaʻai ponoʻī i kūkulu ʻia, me ka wehewehe ʻana i ka papa pule pule a me kahi papa inoa o nā huahana i ʻae ʻia. Mai ia manawa, ma hope o ka paʻi mua ʻana, ua kapa ʻia ka meaʻai i ka hanohano o ka mea kākau, "e lawe" i kona inoa a hiki i kēia lā.

ʻO ke ʻano o ka ʻenehana

Hoʻolālā ʻia ka meaʻai a Kim Protasov no ʻelima pule. ʻAʻole like me ka hapa nui o nā papahana hōʻike (kefir, watermelon, kukama, ʻāpala, kokoleka), ʻaʻole i hoʻopilikia ke kino i kēia ʻano hana hoʻohaʻahaʻa kaumaha, akā, ma ka mea ʻē aʻe, hāʻawi ʻia i ka hāʻule ʻana o nā paona ʻē aʻe me ka ʻole o ke olakino.

Loaʻa ke kaumaha ma muli o ka hoʻopau ʻia ʻana o nā haʻahaʻa maʻalahi a me nā momona mai ka meaʻai. A ua hoʻokumu ʻia ia ma ka hoʻohana ʻana i nā mea kanu, nā huaʻai, nā huahana lactic acid me ka momona momona a hiki i ka 5% i nā lā 14 mua, a me nā hua manu, ka moa, ka ʻiʻo, nā greens mai ka 3 a hiki i ka pule 5. Eia kekahi, ʻo nā haʻalulu me kahi kiʻekiʻe glycemic index, e hoʻolōʻihi i ke kaʻina hana o ka lilo ʻana o ke kaumaha, ua hoʻokaʻawale loa ʻia mai ka ʻai a ke kanaka e nalowale ana ke kaumaha. Mahalo i kēia, hiki ke hōʻemi i ka ukana ma ka pancreas, ma muli o ka hana maʻamau, hoʻemi ʻia ka makemake i nā mea ʻono.

ʻO ka nui o ka protein i loko o ka papa kuhikuhi e kōkua i ka puhi ʻana i ka ʻiʻo adipose a me ke kūkulu ʻana i ka ʻiʻo, a ʻo ka fiber i ʻāpana o nā mea kanu maka e hoʻomaʻamaʻa i ka digestive tract, hoʻoneʻe i ka wai nui, a hāʻawi i kahi manaʻo wikiwiki o ka satiety.

ʻO kaʻai a Protasov e hiki ai i nā wiki he 5 e hana i ka 10 kilokani keu, ʻoiai ʻo kāna pono nui ma hope o ka pau ʻana o ka papahana, ʻaʻole e hoʻi hou ke kaumaha.

He mea pono ke ʻai ʻia ka cheese cottage, yogurt, nā mea kanu i kēlā me kēia manawa a me ka nui āu e makemake ai. Mai nā mea inu e ʻae ʻia e inu i ka wai maʻemaʻe, ke kī ʻōmaʻomaʻo, kofe nāwaliwali me ke kō.

Wahi a nā loiloi o ka poʻe i nalowale i ke kaumaha, hoʻololi ka "shuffling" i ka ʻono o ke kanaka, ʻo ia ka hopena, hoʻomaʻamaʻa ke kino i kahi meaʻai olakino hou a ʻaʻohe makemake e ʻai i nā meaʻai pāpā ʻia (palai, nā meaʻai momona, palaoa, mea ʻono).

Ua ʻōlelo ka mea kākau o ka meaʻai i ka wā o ka mālama ʻana i kahi meaʻai protein-meaʻai, e nalowale ke kanaka i ke kaumaha e like me ka mea pono no kona kino. Loaʻa ka paona kaumaha i ka manawa mai 21 a 35 mau lā.

Wahi a nā loiloi o nā meaʻai meaʻai, ʻōlelo ʻia e lawe i ka meaʻai Protasov i kēlā me kēia makahiki no kahi kumu pale e hoʻokuʻu i ke kino no kēlā me kēia kanaka, ʻo ka poʻe ʻaʻole pilikia me ke kaumaha.

Loaʻa a me nā ponoʻole

ʻOiai ua hoʻomohala ʻia ka "brawl" i ka hopena o ke kenekulia i hala, ua loaʻa ka kaulana i ka hoʻomaka ʻana o ke kenekulia XXI.

Nā pōmaikaʻi o ka ʻenehana:

• nele i nā kapu meaʻai;
• ka ho'ēmiʻana i ka makemake no ka "pōʻino" momona;
• ākea o nā huahana i ʻae ʻia;
• ke kūkulu ʻana i ka nui o ka ʻiʻo (ka hana kino i hui pū ʻia me ka ʻai ʻana o ka protein i nā ʻiʻo ʻiʻo);
• ka loaʻa ʻana o nā hopena ʻike ʻia ma hope o ka lua o ka pule o ka lilo ʻana o ke kaumaha;
• normalization o ka metabolism;
• detoxification o ke kino;
• ka hoʻopiha ʻana o ka ʻōpū me ka bacteria a me nā probiotics;
• hoʻonui libido;
• ka hoopau ana i ka makemake;
• nele i ke kaumaha o ke kino;
• ka hoʻopau ʻana i ka constipation (fiber, i loaʻa i nā mea kanu, hoʻoulu i ka motility intestinal);
• hoʻomaikaʻi i ke kūlana hana o ka ʻili;
• loaʻa (nā huahana i ʻae ʻia, ʻaʻole like me nā hui ʻana o nā meaʻai Energy, hiki ke loaʻa ma kekahi supermarket);
• hopena mau loa (me ka puka pololei);
• ka manaʻo māmā ma hope o ka ʻai ʻana.

ʻOiai nā mea maikaʻi he nui, ʻo ka meaʻai Protasov, inā nānā pono ʻole a hana ʻia paha i nā hihia "papa ʻia", hiki ke hōʻeha i ke kino.

Contraindications no ka hoʻohana ʻana i ka ʻenehana:

• ʻōpū ʻōpū, gastritis mau, duodenitis, esophagitis;
• lactose intolerance;
• waiu protein allergy;
• maʻi metabolic;
• nā pōhaku kīʻaha, nā ʻawaʻawa bile;
• ischemic heart disease, hypertension, atherosclerosis;
• maʻi hanu huhū;
• hāpai keiki a me ka lactation;
• ʻekalakala.

Eia kekahi, ʻaʻohe hemahema ka ʻai.

Nā pōʻino o ka meaʻai:

• ka nele o nā kīʻaha wela i ka wā mua o ka ʻai (hoʻonāukiuki i ka maʻi pancreatic);
• ʻaʻole lawa ka ʻai ʻana i nā meaʻai carbohydrate (ma 80% o nā hihia ke kumu ia i ka dizziness, luhi, nāwaliwali);
• ka pono e lawe i nā huaʻai "nui" - ʻoi aku ma mua o hoʻokahi kilokani i kēlā me kēia lā (no ka loaʻa ʻana o ka calorie i kēlā me kēia lā);
• ka pono no ka hoʻopau piha ʻana i ka waiʻona;
• ʻai monotonous.

Manaʻo ikaika ka poʻe Nutritionists ma mua o ka hoʻomaʻamaʻa ʻana i kēia ʻano hana hoʻemi kaumaha, e noʻonoʻo pono i kona mau pono, nā hemahema, contraindications a kūkākūkā me kāu kauka.

Nā lula ʻai

No ka mea ʻaʻole i kau ka meaʻai Protasov i nā palena paʻa i ka meaʻai, i mea e loaʻa ai kahi hopena mau loa, pono e mālama pono i nā lula kumu. ʻO ka hewa o ka liʻiliʻi o hoʻokahi o lākou e hoʻolohi i ke kaʻina o ka lilo ʻana o ke kaumaha a hoʻoneʻe iā ʻoe mai ka helu i makemake ʻia ma nā unahi.

ʻO nā loina o ka meaʻai a Kim Protasov

1. E koho i nā huahana waiu maoli. ʻAʻole pāpā ʻia nā meaʻai i loaʻa nā mea hoʻohui ʻino: starch, dyes, sweeteners, thickeners, flavor enhancers, flavors, stabilizers. ʻO ka koho maikaʻi loa no ka hoʻohana ʻana i kēlā me kēia lā he meaʻai homemade.
2. E nānā i ke ʻano o ka inu ʻana. No ka hoʻouluʻana i ka'ōpū ma ka'ōpū'ōpū, ua'ōleloʻia e inu i 500 milliliters o ka wai maʻemaʻe (30 mau minuke ma mua o kaʻaiʻana). ʻO ka maʻamau o kēlā me kēia lā he 2 lita. Ua inu ʻia ka wai ma nā ʻāpana liʻiliʻi (30-50 milliliters i kēlā me kēia), ua hāʻawi mua i ka 70% o ka nui o kēlā me kēia lā i ka hapa mua o ka lā. ʻO ka nele o ka wai e alakaʻi i ka hormonal imbalance, ma muli o ka hopena, hoʻemi ʻia ka hopena o ka lilo ʻana o ke kaumaha e 2-3 mau manawa.
3. E hoʻokaʻawale i ka hoʻohana ʻana i nā lozenges, lozenges a i ʻole syrup cough. ʻO ka nānā ʻole ʻana i kēia lula e alakaʻi i ka hoʻomaka ʻana o ka insulin, a ma muli o ka hoʻonui ʻana i ka pōloli a me ka makemake i nā meaʻai momona.
4. E ʻai i nā meaʻai wīwī wale nō i nā pae mua ʻelua o ka ʻai. I ka manawa like, pāpā ʻole ʻia e haʻalele loa i nā momona "ola" mai ka papa kuhikuhi, ʻo ka maʻamau o kēlā me kēia lā he 30 grams.
5. E lawe i nā multivitamin complex e hoʻopaʻi i ka hemahema o nā mea ʻala.
6. E nānā i ka ʻike o ka paʻakai "huna" i loko o ka meaʻai. ʻO ka nui o kēia mea e alakaʻi ai i ka paʻa ʻana o ka wai i loko o ke kino, ka puka ʻana o ka edema a me ka hana o ka naʻau.
7. Mai hoʻololi i ke ʻano o ka hoʻokipa ʻana i nā huahana i ʻae ʻia.
8. Nānā i ke kūlana o ke kino. Inā ʻeha ke poʻo, ka ʻōpū o ka ʻōpū, ka ʻeha ma ka ʻāina epigastric, ka piʻi ʻana o ke kaomi, renal colic, menstrual irregularity i ka wā ʻai, pono ʻoe e nīnau koke i ke kauka a hoʻopau i ke kaʻina hana o ka lilo ʻana o ke kaumaha.

Aia nā manawa o ka "brawl":

• ka pae mua o ka "Adaptation" (1 - 2 pule);
• ka lua o ka pae o ka "Intensive weight loss" (3 - 5 wiki);
• ʻO ke kolu o ka pae ʻo "Exit".

Ma hope o ka pau ʻana o ka pae mua o ka meaʻai, hoʻomaʻamaʻa ke kiʻekiʻe o ka glucose i ke koko, a ma muli o ka hopena, ua emi ka makemake i nā meaʻai sugary.

Mahalo i kēia, i loko o 14 mau lā e ho'ēmiʻia ke kaumaha e 2 - 3 kilokani. ʻO ka hoʻokō ʻana i nā lula i luna, i ka wā o ka lua "hoʻoponopono" ʻana, e kōkua i ka lilo ʻana o 4 - 5 kilograms hou. Eia naʻe, hiki ke kūkākūkā ʻia nā hopena me ka puka pololei mai ka meaʻai.

E noʻonoʻo pono i ka wehewehe ʻana o ka pule.

ʻO ka pae mua

ʻO ka meaʻai o nā lā he 14 e hiki mai ana, aia wale nō nā huahana waiū fermented me ka momona momona mai 0 a 5% a me nā mea kanu.

He aha kāu e ʻai ai i ka pae mua:

• lau lettuce;
• paprika;
• eggplants;
• piʻi kaula;
• zucchini;
• Nāʻatikala;
• pā paʻi dill;
• kāpī keʻokeʻo, kāpī Pekina;
• kakaka;
• kinikini;
• kukama;
• asparagus (koe wale ka Korean);
• Pepelu Bulgarian;
• ʻoka;
• hale tī;
• yogurt;
• kefir;
• tī;
• ka'ōmaʻomaʻo'ōmaʻomaʻo (ʻaʻole iʻoi aku ma mua o 3 mau'āpana i ka lā a ma hope o ka laweʻana i ka ipu nui);
• hua manu (1 ʻāpana i ka lā).

ʻOi aku ka maikaʻi o ka ʻai ʻia ʻana o nā mea kanu i ka maka, i nā hihia koʻikoʻi, ʻae ʻia ka mālama wela liʻiliʻi, ka mahu.

I ka nānā mua ʻana, i ka nānā ʻana i ka palena paʻa o nā huahana, ʻo 1 wiki paha e ʻike ʻole ʻia, akā ʻaʻole. Mai nā mea i luna, hiki iā ʻoe ke hoʻomākaukau i nā cocktails olakino he nui, nā salakeke, nā meaʻai e hoʻololi i ka papa kuhikuhi.

I nā lā 14 mua, he mea nui ia e hōʻoia i ka ratio o nā meaʻai i ʻai ʻia a me nā mea kanu e like me 1: 2.

Ma ke ʻano he ʻaʻahu saladi, e hoʻohana i ka yogurt unsweetened momona ʻole, ka waiū i kālua ʻia a i ʻole ka wai lemon.

Ua pāpā ʻia i ka pae mua:

• kō, mea ʻono;
• iʻa ʻiʻo;
• ka vīnega, nā kīʻaha, ka mayonnaise, ketchup;
• Kāroti Kōlea;
• sausage, sausages;
• kai kai;
• nā kīʻaha me ka gelatin;
• meli;
• nā wai hale kūʻai pūʻolo;
• nā huahana soy;
• avokado;
• ʻūlū ʻai;
• nā huahana waiū fermented me nā mea hoʻopihapiha, nā mea hoʻohui (muesli, nā hua).

Ke noʻonoʻo nei i ka wā mua e hoʻololi ke kino i kahi meaʻai hou a ʻaʻole maʻalahi kēia manawa, e noʻonoʻo pono kākou i ka meaʻai no ka lilo ʻana o ke kaumaha i kēlā me kēia lā.

Nā ʻai no nā meaʻai mua i ʻae ʻia

No ka hoʻololiʻana i ka papa inoa o nā pule mua a me ka lua, makemake mākou e noʻonoʻo i kahi papa inoa o nā kīʻaha "Protasov" kaulana loa.

ʻO nā meaʻai no kā lākou hoʻomākaukauʻana

Beetroot

nā mea hoʻohui:

• kukama - 1 pcs;
• pepa ʻulaʻula - 1 pcs;
• beets - 1 pcs;
• kīʻaha - 100 g;
• ke aʻa ginger - 20 g;
• kefir - 50 ml;
• Lettuce – 40

Kumu o ka hoomakaukau ana:

1. Peel, ʻoki i nā mea kanu a me ka paʻakai.
2. ʻO ka ʻalaʻala.
3. E hoʻokuʻi i nā mea iʻokiʻia i loko o hoʻokahi pahu.
4. E hoʻoheheʻe i ka kefir me 100 milliliters o ka wai anuanu, nā mea kanu.
5. Ma mua o ka lawelawe ʻana, e hoʻomaha i ka pā i 18 degere, e hoʻonani me nā greens.

Salai Waapa Omaomao

nā mea hoʻohui:

• ka paʻakai 5% - 200 g;
• Pepa Bulgarian - 1;
• kukama - 4 pcs;
• aneto;
• paʻakai;
• ka pepa;
• ke kāleka.

ʻO ke kaʻina hana ʻenehana:

1. Eʻokiʻoki i nā kukama i ka lōʻihi iʻelua hapa, eʻoki i nāʻanoʻano mai ka waena. E wili i ka pulp hopena.
2. Eʻoki i ka pepa bele, ka dill.
3. Peel i ke kālika, kaomi i ka wai.
4. Hoʻohui ʻia nā huahana ʻokiʻoki me ka cottage cheese, paʻakai.
5. Hoʻopiha i nā waʻa kukama.
6. I ka lawelawe ʻana, hiki ke hoʻonani ʻia ke kīʻaha me kahi "waʻa holo" i hana ʻia mai kahi ʻāpana liʻiliʻi o ka cheese i kuʻi ʻia ma kahi niho niho.

Huakaʻi Protasovsky i hoʻopaʻa ʻia

nā mea hoʻohui:

• ka palaoa i hana ʻia - 20 g;
• hua manu - 1 ʻāpana;
• kālika - 1 niho;
• paakai.

Kumu o ka hoomakaukau ana:

1. E paila, e hooluolu i ka hua moa, e oki i ka hapalua. Wehe i ka yolk mai nā ʻāpana hopena.
2. E wili i ke kālika me ka ʻōpala kālaki.
3. E hoʻomākaukau i ka hoʻopiha: hoʻohui i ka cheese melted, yolk, garlic, hui maikaʻi. Paʻakai i ka hui ʻana.
4. E hoʻokomo i ka hoʻopiha i nā hapalua o ka protein. I ka lawelawe ʻana, kāpīpī me ka paʻakai paʻakikī.

Salada "hou"

nā mea hoʻohui:

• aniani - 1 ʻāpana;
• ʻO nā'ōmato - 2 pcs;
• kukama - 1 pcs;
• yogurt momona ʻole me ka hoʻopiha ʻole - 15 ml;
• radish - 1 pcs;
• greens (dill, pāhiri);
• paʻakai;
• ka pepa

Kaʻina hana:

1. E ʻoki liʻiliʻi i nā mea kanu, hoʻopili i loko o kahi kīʻaha salad, hui.
2. ʻO ka'ōmaʻomaʻo, ka paʻakai, ka pepa.
3. Hoʻohui i nā ʻāpana āpau o ka salakeke, ka manawa me ka momona ʻole unsweetened yogurt me ka hoʻopiha ʻole. Inā makemake ʻia, hiki iā ʻoe ke hoʻohui i kahi hua manu a i ʻole ka cheese i ka pā.

Gazpacho

nā mea hoʻohui:

• kinikini;
• bele melemele pepa;
• kukama - 2 pcs;
• wai'ōmato - 150 ml;
• aniani - 0,5 pcs;
• kālika - 1 niho;
• wai lemon - 15 ml.

Mahele o ka hana:

1. Peel i ka ʻonika a me ke kāleka.
2. Hoʻokahi kukama, ka hapalua o ka pepa iʻokiʻia i 3 mau'āpana, e waiho i loko o ka mea holoi. E hoʻonui i ka onion, ke kāleka, e ninini i ka wai'ōmato, 50 milliliters o ka wai i hoʻomaʻemaʻeʻia, eʻoki a maʻalahi.
3. Eʻoki i nā mea kanu i koe, e hui pū me nā mea kanu mashed.
4. E hoʻohui i ka gazpacho i ka paʻakai, ka pepa, ka manawa me ka wai lemon, e hoʻonani me ka celery ke lawelawe.

Omelet "Protasovsky"

nā mea hoʻohui:

• ka paʻakai - 150 g;
• hua manu - 1 ʻāpana;
• ʻōmaʻomaʻo;
• paakai.

ʻO ke kumumanaʻo o ka hoʻomākaukauʻana penei: e paʻi i ka hua manu, e hoʻohui i nā mea a pau i ka huiʻana o ka ea, e hui pū, e ninini i loko o kahi kīʻaha, e hoʻokomo i ka microwave noʻekolu mau minuke.

ʻO Apple Kefir Smoothie

nā mea hoʻohui:

• kinamona;
• wai lemon - 15 ml;
• ʻāpala - 2 pcs;
• yogurt - 200 ml.

No ka loaʻa ʻana o kahi inu paʻa, pono ʻoe e hoʻohui i nā mea ʻai, paʻi i kahi blender. I ka lawelaweʻana, e hoʻonani me ka mint.

ʻO ka pae ʻelua

Ma hope o 14 mau lā, hoʻololi ka papaʻai Protasov i kēia mau loli: 300 grams o ka ʻiʻo a i ʻole ka iʻa i hoʻohui ʻia i nā huahana lactic acid, nā mea kanu non-starchy. I ka manawa like, i ka hoʻomākaukau ʻana i nā kīʻaha, pono e hoʻomanaʻo ʻia e hōʻike ʻia kēia kaumaha ma ke ʻano maka.

Hiki ke hoʻomoʻa ʻia ka ʻiʻo a i ʻole ka iʻa me ka momona ʻole. ʻAʻole kapu loa ka palai ʻana.

ʻO kēia ma muli o ka ʻoiaʻiʻo i ka wā o ka kuke ʻana, hoʻopili ka huahana i nā momona āpau, lilo i ka calorie kiʻekiʻe, alakaʻi i ka hōʻiliʻili ʻana o ka momona o ke kino. ʻO ka hopena, pau ke kaʻina hana o ka lilo ʻana o ke kaumaha.

Me ka hoʻokomo ʻana o ka ʻiʻo / iʻa i ka ʻai i kēlā me kēia lā, pono e hōʻemi i ka nui o nā huahana lactic acid i hoʻopau ʻia e ka hapakolu. I ka manawa like, ʻo ka "'āpala ʻōmaʻomaʻo" (3 ʻāpana / lā) a me ka "hua" (1 ʻāpana / lā) e paʻa i ko lākou kūlana. Eia kekahi, i ka lua o ka papa, hiki iā ʻoe ke ʻai i ka buckwheat, millet, oatmeal.

No ka hoʻomākaukauʻana i nāʻaʻahu a me nā meaʻai no nā salakeke, e hoʻohana i ka wai lemon, kaʻaila meaʻai (sesame, linseed,ʻoliva), cream - ma lalo o ka pāpā.

Papa kuhikuhi kiko'ī no ka lā, 3 pule

• ʻaina kakahiaka - ka pizza Dietetic, ke kī ʻole;
• ʻaina awakea - beetroot a me kāloti salakeke me nā ʻāpana ʻāpala;
• ʻaina awakea - ka moa i kālua ʻia i kefir;
• kīʻaha ahiahi - wai ʻāpala me ke kinamona;
• ʻaina ahiahi - iʻa keke a i ʻole buckwheat porridge, coleslaw.

4 pāʻina pule

ʻAʻole i hoʻokomo ʻia nā huahana hou i ka papa kuhikuhi, pono ʻoe e pili i ka ʻai o ke kolu o ka pule. Hiki ke pohō kaumaha i kēia wā, no ka mea, ua maʻa mua ke kino i nā meaʻai haʻahaʻa-calorie a hoʻomaka e puhi ikaika i ka momona o ke kino.

Papa kuhikuhi laʻana 4 pule i ka lā:

• ʻaina kakahiaka - salad me ka tuna, avocado;
• ʻaina awakea - he ʻāpala i hoʻopiha ʻia me ka cheese cottage;
• ʻaina awakea - ʻokiʻoki ʻia ka moa, beetroot salad me ke kāleka;
• kīʻaha ahiahi - wai tōmato, hua manu;
• ʻaina ahiahi - okroshka mai nā mea kanu, nā mea kanu.

Aʻo 5 pule

E hoʻomaka ana mai ka 29 o ka lā, ke kaʻina hana o ka lilo ʻana o ke kaumaha "hele" i ka laina hoʻopau. ʻO ka papa inoa o ka pule hope loa o ka papa ʻelua he mau kīʻaha kaulana a me nā huahana. I ka manawa like, ʻaʻole hiki mai ka manaʻo o ka pōloli, hoʻololi nā makemake ʻono, a ʻike ʻia ka māmā mai ka hāʻule ʻana o nā kilokani.

Menu no 5 lā o ka pule:

• ʻaina kakahiaka - kīʻaha cottage cheese casserole;
• ʻaina awakea - ʻāpala a me ka yogurt meaʻai me ke kinamona;
• ʻaina awakea - iʻa soufflé, kahi hui o ke kāpeti, kāloti, kahi ʻāpala;
• ʻaina ahiahi - ka ʻukena kālua me ka paʻakai;
• ʻaina ahiahi - oatmeal, apple.

Nā ʻai no ka ʻai ʻana o ka papa ʻelua

Hāʻawi mākou iā ʻoe i kahi wehewehe kikoʻī o nā mea ʻono "protas".

ʻO ka pizza "meaʻai"

nā mea hoʻohui:

• hua manu - 1 ʻāpana;
• ka paʻakai 5% - 100 g;
• Pepa Bulgarian - 1;
• ʻōmato - 1 pcs;
• kālika - 1 niho;
• yogurt - 100 ml;
• ʻumiʻumi;
• soda;
• paakai.

Kumu o ka hoomakaukau ana:

1. E kuʻi i ka hua, e hoʻohui i ka paʻakai, ka soda.
2. Knead i ka cottage cheese me 50 milliliters o ka yogurt, e hoʻokomo i ka hui hua manu.
3. E ninini i ka palaoa "protein" ma luna o kahi pepa bakena, e hoʻomoʻa i ka umu ma 180 degrees a hiki i ka palupalu.
4. E hooluolu i ke kumu i hoomakaukauia.
5. ʻO ka hapalua o ka'ōmato, ka pepa bele iʻokiʻia i loko o nā apo.
6. E hoʻomākaukau i ka meaʻai: e hele i ke kāleka ma o ka paʻi kāleka, hui pū me ka sinapi, ka paʻakai, 50 milliliters o ka yogurt. E hana i ka tomato puree mai ka hapalua ʻelua o ka ʻōmato. Hoʻohui i ka ʻuala. Lubricate i ka pōpō me ka ʻaʻahu hopena, kau i nā mea kanu ʻokiʻoki ma luna, kāpīpī ʻia me ka cheese cottage, kau i ka pizza i loko o ka microwave no 5 mau minuke.
7. I ka lawelaweʻana, e hoʻonani me nā'ōmaʻomaʻo.

Moʻa Kefir

nā mea hoʻohui:

• kefir - 200 ml;
• ka umauma moa - 300 g;
• kālika - 1 niho;
• nā meaʻala (basil, chili pepper, cloves, caraway seeds, rosemary);
• paakai.

ʻOihana ʻenehana o ka hoʻomākaukau:

1. Holoi, ʻokiʻoki i ka fillet moa i 3 mau ʻāpana, paʻi.
2. E kau i kaʻiʻo i loko o kahi pahu, ka manawa me ka paʻakai, nā meaʻala, e ninini i ka kefir i uhi pono ka wai i ka manu, marinate no 2 mau hola.
3. Preheat umu i 200 kekelē.
4. E kau i ka fillet i kahi ʻano wela wela, e hoʻohui i 50 milliliters o ka marinade, e kuke no 50 mau minuke.

Fish Souffle

nā mea hoʻohui:

• ʻO ka'ōpala pollock - 300 g;
• hua manu - 1 ʻāpana;
• waiū - 50 ml;
• paʻakai;
• wai lemon - 5 ml;
• nā meaʻala (ʻonika maloʻo, coriander lepo, thyme, pepa wela).

Mahele o ka hoʻomākaukau:

1. E ʻokiʻoki i ka iʻa i loko o nā ʻāpana liʻiliʻi (2 cm x 2 cm), e hoʻokomo i loko o kahi poni.
2. ʻO ka hua manu, ka paʻakai, nā meaʻala, ka waiū kuʻi. ʻO ka hui hopena e ninini i ka iʻa.
3. Preheat ka umu, kau i ka souffle i ka umu no 25 mau minuke. E puhi i ka 180 degrees.
4. I ka lawelaweʻana, e hoʻonani me ka letus, ka'ōmato cherry.

Salakeke kai

nā mea hoʻohui:

• ʻokiʻoki ʻokiʻoki - 200 g;
• ʻO ka pepaʻulaʻula Bulgarian - 1 pcs;
• skim yogurt me ka ʻole o nā mea hoʻohui - 100 ml;
• ʻōmato - 1 pcs;
• letus - 1 pcs;
• tī paakiki - 30 g;
• wai lemon - 5 ml;
• paakai.

Mahele o ka hana:

1. E hoʻolapalapa i nā ʻōpae, hoʻonoho i ka maʻalili.
2. Eʻoki i nā mea kanu, ka cheese, nā'ōmaʻomaʻo.
3. Hoʻohui i nā meaʻai, hoʻohui i ka paʻakai, nā meaʻala, ka yogurt, ka wai lemon.

ʻOki ʻoki moa ʻokiʻoki

nā mea hoʻohui:

• hua manu - 1 ʻāpana;
• ka umauma moa - 300 g;
• Kālika - 2 koloka;
• aniani - 0,5 pcs;
• paʻakai;
• mea ʻala.

ʻOihana ʻenehana o ka hoʻomākaukau:

1. E hoʻomākaukau i kaʻiʻo minced: e hoʻokomo i nā meaʻai a pau i loko o ke kīʻaha blender, e'ōwili.
2. Hana i nā cutlets me ka hui ʻana o ka ʻiʻo.
3. E hoʻokomo i loko o ka paila pālua, e hoʻomoʻa i 20 mau minuke.

Ka iʻa kālua me nā mea kanu

nā mea hoʻohui

• ʻO ka'ōniʻoniʻo uliuli - 300 g;
• kefir - 150 ml;
• ʻumiʻumi;
• arugula;
• puaʻa puaʻa;
• kaukani;
• paʻakai;

Kumu o ka hoomakaukau ana:

1. Peel i ka ginger, wili i ka blender.
2. E holoi i nā greens, cauliflower, ka hope, i ka huli ʻana, i māhele ʻia i nā inflorescences.
3. E kuke i ka marinade. E hoʻohui i ka paʻakai, ka sinapi, ka ʻaʻahu ʻokiʻoki.
4. E kāpīpī i ka fillet iʻa me ka marinade, e hoʻokomo i loko o ke kīʻaha, e hoʻohui i ka arugula, ka puaʻala, e ninini i kefir ma nā mea a pau.
5. E kau i loko o ka umu no 20 mau minuke, e kuke i ka mahana o 200 degrees.

ʻO nā kīʻaha haʻahaʻa haʻahaʻa ma luna nei e kōkua i ka hoʻololi ʻana i ka papa kuhikuhi o ka lilo ʻana o ke kaumaha a hōʻemi i ka hiki ke hoʻopau ʻia.

ʻO ke kolu o ka pae ʻo ka "puka"

He mea nui e hoʻi i ka meaʻai maʻamau me ka mālie a me ka systematically. Inā, i ka pau ʻana o ka meaʻai, "hoʻi" ʻoe i nā meaʻai momona a momona, a laila e hoʻi koke ke kaumaha. Eia kekahi, hoʻonui ka pilikia o ka pancreatitis a i ʻole ka mumū o ka mucosa gastric. Hiki iā ʻoe ke hoʻopau i ka likelika o kēia mau pilikia ma ka hahai ʻana i kahi papahana ʻelima pule e hōʻoia i ka puka pololei mai ka "shuffle". He mea pono e lawe i ka meaʻai i manaʻo ʻia e like me ke kumu o ka papa kuhikuhi i kēlā me kēia lā.

ʻO ka pule pule Protasov Diet

6 Week

E hoʻololi i ka hapalua o nā huahana waiū fermented i hoʻopau ʻia i nā lā 7 i hala me nā analogues momona haʻahaʻa, e hoʻokomo i 15 milliliters o ka aila meaʻai i ka meaʻai. ʻO ka maʻamau o kēlā me kēia lā o nā momona i hoʻopau ʻia he 30-35 grams. Pono e hoʻonui ʻia ka papa inoa o ka pule ʻeono me nā ʻoliva a i ʻole nā ​​​​nuts (a hiki i 50 grams), e hoʻemi i ka nui o ka aila i pau. Hiki iā ʻoe ke hoʻoholo i ka momona momona o nā meaʻai a huki i kahi meaʻai meaʻai me ka hoʻohana ʻana i nā papa kūikawā ma ka ʻāpana "e pili ana i ka meaʻai" ma ka pūnaewele official o Kim Protasov;

7 Week

E hoʻololi i ʻelua mau ʻōmaʻomaʻo me nā hua ʻē aʻe: plums, unsweetened pears, alani. Ma lalo o ka pāpā - lā, mango, maiʻa, persimmons. Hoʻohui i ka papa kuhikuhi o ka pule i hala me 100 grams o ka oatmeal;

8 Week

Hoʻonui i ka meaʻai "mua" me nā hua maloʻo (prunes, maloʻo apricots, fig) - 150 grams;

9 Week

E hoʻohui i nā mea kanu i hoʻolapalapa ʻia i ka papa kuhikuhi: beets, kāloti, ʻuala, paukena. Hoʻololi i ka hapalua o nā huahana waiu me ka ʻiʻo wīwī (moa, pipi, ʻiʻo rabbit, veal) a i ʻole iʻa momona momona (pollock, hake, perch, cod);

10 Week

I nā lā 7 hope loa o ka haʻalele ʻana i ka meaʻai, hoʻemi ʻia ka helu o nā huahana meaʻai, hoʻololi iā lākou me nā kīʻaha maʻa i loaʻa nā momona a me nā haʻahaʻa. I ka hebedoma ʻumi, hiki iā ʻoe ke ʻai i nā broths "māmā".

ʻO nā loiloi o nā meaʻai meaʻai (Natalya Kravtsova, Galina Aniseni, Kim Protasov) a me ka poʻe i nalowale i ke kaumaha e hōʻike i nā hopena mau loa inā, i ka pau ʻana o ka ʻai, hōʻole i ka ʻai ʻana i ka laiki, pasta, bakery a me nā huahana confectionery no hoʻokahi mahina.

Nā kuhi hewa

ʻO ka ʻai a Kim Protasov kahi ʻano maʻalahi o ka lilo ʻana o ke kaumaha, e kōkua ana i ka lilo ʻana o 5-7 kilokani o ke kaumaha i loko o 10 mau pule, ʻoiai e mālama ana i ka hoʻomaha ma ke kino. Eia kekahi, kahi meaʻai kūikawā e hiki ai iā ʻoe ke hoʻomaʻemaʻe i ke kino o nā toxins a hoʻomaʻamaʻa i ka metabolism. Hōʻike ʻia kēia e nā kiʻi ma mua a ma hope o ka lilo ʻana o ke kaumaha o ka poʻe i hōʻike ʻia ma ka pūnaewele official o ka meaʻai meaʻai.

Inā, me ka mālama pono ʻana i nā lula āpau, ʻaʻole lawe ka ʻenehana i ka hopena i makemake ʻia, pono e nānā i ka pololei o kāna hoʻokō.

Nā hewa maʻamau "e like me Protasov"

1. E ʻoki i kāu meaʻai i kēlā me kēia lā i 300-400 calories. ʻO ka liʻiliʻi liʻiliʻi o ka meaʻai i ka wā mua e alakaʻi i ka pohō kaumaha a hiki i 6 kilokani. Eia naʻe, ma hope o ka hoʻōki ʻana i ka ʻai, hoʻi hou mai nā kilokani i nalowale. Hōʻike ʻia kēia e nā loiloi a me nā hopena o nā poʻe i nalowale i ke kaumaha a me ka mea kākau o ka ʻenehana, ʻo Kim Protasov.
2. Hōʻole i ka ʻaina kakahiaka. ʻO ka hoʻokuʻu ʻana i kahi pāʻina kakahiaka ma 90% o nā hihia e alakaʻi i ka ʻai nui i ka ʻaina awakea a me ka hana ʻole o ka pancreatic.
3. ʻAʻai helu ʻole. He mea nui ka helu calorie o ka meaʻai i kēlā me kēia lā e helu i ka noʻonoʻo ʻana i nā meaʻai liʻiliʻi.
4. ʻAi nui. ʻO kēia ma muli o ka ʻae ʻia o nā meaʻai haʻahaʻa-calorie, ma muli o ka hopena, makemake pinepine e hoʻonui i ka ʻāpana o ke kīʻaha e hoʻopiha i ke kino.
5. ʻO ka hōʻole ʻana i nā mea ʻai. Inā ʻaʻole ʻoe e ʻai i ka meaʻai i kēlā me kēia 4 mau hola, a laila ke kino, e hele ana i ka "mode hoʻokēʻai", e hōʻemi i ka synthesis protein a hoʻolohi i ka metabolism. ʻO nā huahana Protein (nā nati maka, ka cheese cottage, yogurt) ke koho maikaʻi loa no nā meaʻai hou.
6. Ka helu ʻana o ka calorie "ma ka hele." Inā ʻaʻole ʻoe e hoʻoholo i ka waiwai o ka ikehu o ka meaʻai i kēlā me kēia lā ma mua, e pālua ka pilikia o ka ʻai ʻana i ka meaʻai "ʻoi aku".
7. ʻO ka ʻai nui ʻana i ka cheese. Mālama ka paʻakai i ka wai i loko o nā ʻiʻo, e hoʻoulu ai i ka pehu, no laila ʻaʻole e emi ke kaumaha.
8. Ka nele i ka hana kino. No ka liloʻana o 1 kilokani o ke kaumaha, ponoʻoe e puhi i ka 7500 mau calories ma mua o kaʻaiʻana o ke kanaka.
9. ʻO ka hoʻohana ʻana i nā curd ʻono, nā ʻuala a i ʻole ka hana ʻia, nā huahana waiu me kahi ola lōʻihi (10 -14 mau lā). Aia i loko o ka hui ʻana o kēia mau huahana nā sugars, starches, unnatural additives e kōkua i ka hoʻēmi ʻana i ke kaumaha.
10. ʻO ka uhaki ʻana i ke ʻano inu. ʻO ka hoʻohana ʻole ʻana i ka wai e alakaʻi i ka lohi i ka metabolism, a, ma muli o ka hopena, e hoʻōki i ke kaumaha.
11. Hana wela i ka meaʻai. ʻO kaʻai a Kauka Protasov e pili ana i ka hoʻohanaʻana i nā mea kanu maka. Aia nā huahana i kālua ʻia, ʻoi aku ka nui ma ka pae mua, ʻōlelo ʻia ʻaʻole kakaikahi - ka lōʻihi o 1 mau manawa i 5 mau lā.
12. ʻAi wale i nā huahana waiu. ʻO ka hemahema o nā haʻahaʻa paʻakikī i ka ʻai i kēlā me kēia lā ke alakaʻi i ka lohi o ka metabolism momona a me ka hoʻokumu ʻana o nā kino ketone, kahi e hoʻonāukiuki ai i ke kino.

ʻO ka hoʻokō ʻana i nā lula kumu o ka meaʻai, ka hoʻoponopono ʻana i nā hewa i hana ʻia - he hōʻoiaʻiʻo o ka pohō kaumaha wikiwiki a maikaʻi.

NPP

Ma hope o ka nui o nā lā e lilo ʻoe i ke kaumaha ma kahi "brawl"?

ʻIke ʻia nā hopena mua ma hope o 14 mau lā (emi 1 - 3 kilokani). ʻO ka hoʻokō ʻana i nā loina kumu o ka meaʻai a me ke ala pololei mai ia mea e hōʻoiaʻiʻo ai i ka pohō kaumaha ʻōnaehana ma 10 mau pule a hiki i 10 kilograms.

Ua ʻae ʻia ke ʻai ʻana i ka tilika me ka momona o ka ʻoi aku ma mua o 5%?

ʻAʻole. ʻO Kim Protasov ma ka huaʻōlelo "cheese" ʻo ia ka lawe ʻana i ka palaoa a i ʻole ka homemade liʻiliʻi liʻiliʻi momona 1 - 5%. ʻO ka hopena maikaʻi loa, ʻo ia ka hoʻohana ʻana i kahi huahana waiū fermented "dense" i hoʻomākaukau ʻia e kekahi. No ka hana ʻana i ka 5% cheese ma ka home, pono ʻoe i kēia mau mea:

• ka waiū a pau - 250 ml;
• ka paʻakai 5% - 1 kg;
• paʻakai kai ʻai - 4 g;
• hua manu maka - 1 pcs;
• ka waiū i hoʻoheheʻe ʻia - 15 ml;
• ka wai paila - 1,5 g.

ʻO ke kumu o ka hoʻomākaukau ʻana penei:

• e ninini i ka cheese cottage me ka waiū wela (50 - 60 degrees) a e hoʻolapalapa i 10 mau minuke ma kahi wela haʻahaʻa;
• e hoʻolei i ka paila paila ma kahi kānana a kū no 15 mau minuke;
• e hoʻohui i kaʻaila, ka soda, ka paʻakai, ka hua manu i ka huiʻana a hui maikaʻi;
• e hoʻolapalapa i ka nui o ka hopena i kahi kūlana "ductility" (hoʻoulu mau);
• e hoʻokomo i ka hui i loko o kahi pahu a kaomi i lalo.

Manaʻo ʻia e kuke i ka cheese cottage homemade i nā ʻāpana liʻiliʻi ma kahi o hoʻokahi manawa i kēlā me kēia lā ʻelua.

He mea pono anei ka ʻai ʻana i ka ʻāpala?

ʻAʻole, he huahana hou lākou e mālama ai i ke koena o nā kalapona i loko o ke kino. ʻAʻole ia e hoʻololi i ka ʻāpala me nā hua ʻē aʻe.

Hiki paha ke loaʻa i kahi wai ma ka ʻai Protasov?

Ua kapu. He meaʻai glycemic kiʻekiʻe ka ʻalani. Mai ka lawe ʻana i ka berry e alakaʻi i ka piʻi nui o ka pae glucose koko a me ka hoʻokuʻu ʻana o ka nui o ka insulin, ua hoʻokaʻawale ka mea kākau o ka meaʻai iā ia ma ke ʻano he mea pāpā ʻia.

Hiki iā ʻoe ke hoʻohui i nā mea kanu a me nā mea ʻala i kāu meaʻai?

ʻAe. I ka manawa like, he mea nui e hōʻoia i nā mea kūlohelohe wale nō i hoʻokomoʻia i loko o nā mea hoʻonani. Kāpae ʻia ke kō vanilla.

Pono anei e hoopau loa i ka paakai mai ka ai?

ʻAʻole. Hiki ke hoʻopau ʻia ka paʻakai ma nā liʻiliʻi liʻiliʻi - 5 grams no ka lita o ka wai.

He aha ka pilikia o ka ʻai ʻana i hoʻokahi ʻāpana keke (breakdown)?

ʻO ka lawe ʻana i kahi ʻāpana liʻiliʻi o nā "carbohydrates wikiwiki" e hoʻopau i ke koena o ka insulin, ʻo ia ke "kuleana" no ka waiho ʻana o nā kiko adipose. ʻO ka hopena, hoʻi ka paona i nalowale.

Hiki ke hana hou i ka papa ma hope koke iho o kona pau ʻana?

ʻAʻole. ʻO ka lōʻihi loa o ka ʻai Protasov ʻekolu mau manawa he 10 mau pule (5 - hoʻokō, 5 - puka). Ma hope o kēlā, pono ke kino i ka hoʻomaha. ʻO ka nānā ʻole ʻana i kēia ʻōlelo aʻoaʻo ua piha i nā pilikia me ka digestive tract, ka hoʻihoʻi ʻana o ke kaumaha nalowale a me nā haki mau. ʻO ka pinepine o ka lāʻau lapaʻau he 1 manawa i ka makahiki.

He aha ke ʻano o nā cereals ʻoi aku ka maikaʻi e haʻalele i ka puka ʻana mai ka meaʻai?

ʻO Rye, raiki, pī, semolina, pi, lentils, palaoa, pī.

Panina

ʻO ka meaʻai ʻo Protasov i ka lā he papahana hoʻohaʻahaʻa paona i hoʻolālā ʻia e hoʻopau palekana i ke kaumaha (a hiki i 10 kilokani), ʻoiai e mālama ana i ka nui o ka ʻiʻo a me ka wikiwiki o nā kaʻina metabolic olakino e like me ka hiki. Hāʻawi ʻia i ka papa kuhikuhi no 5 mau pule he 60-70% mau mea kanu hou, i ke kaʻina o ka hahai ʻana i ka regimen meaʻai, ua piha ke kino i nā mea pono, nā huaora, nā microelements, ka hoʻopau ʻana i nā hana ʻai maikaʻi ʻole, a me ka hoʻokumu ʻana i nā kumu kumu. o ka ai kupono.

ʻO ke kī i ke kūleʻa o ke kaumaha e like me ke ʻano o Kim Protasov aia i ka mālama pono ʻana i nā lula kumu o ka mea ʻai meaʻai. Pono ʻoe e hoʻomaʻamaʻa i ka meaʻai ma mua o hoʻokahi manawa i kēlā me kēia ʻeono mahina, a ʻoi aku ka maikaʻi o ka makahiki. I ka manawa like, ma hope o ka haʻalele ʻana i ka papahana protein-meaʻai, pono ʻoe e kaupalena i ka ʻai ʻana i nā momona, nā carbohydrates wikiwiki - pasta, nā mea ʻono, nā huahana bakery.

ʻO nā hopena o kēlā me kēia meaʻai, ʻo ka mea maikaʻi loa a wikiwiki hoʻi, pono ʻoe e hoʻomaopopo pono: inā, ma hope o ka hoʻōki ʻana, e hoʻi ʻoe i nā hana ʻai kahiko, a hoʻomaka hoʻi e ʻai i ka "ʻōpala meaʻai", ʻo ka hopena o ka ʻai. pae koke. He mea nui e hoʻomaopopo i ka meaʻai ʻaʻole ka ʻenemi, a ʻo ka lilo ʻana o ke kaumaha me ka ʻole o ka hahai ʻana i nā meaʻai paʻa, ʻaʻole hiki wale nō, akā pono.