Contents
ʻO ka lilo ʻana o ke kaupaona a 8 kg i 10 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 780 Kcal.
Makemake e lilo i ka kaumaha me ka ʻole o ka pōloli? Maikaʻi ka papaʻai protein. ʻO kēia ʻenehana kahiko no ka hoʻololi ʻana i kahi kiʻi i noʻonoʻo pono ʻia ʻo ia kekahi o nā mea maikaʻi loa. Ke kōkua nei ʻo ia i ka poʻe e lilo i ka kaumaha no nā makahiki he nui.
ʻO nā kumu kumu o ka meaʻai protein ʻo ia ka haʻalele ʻana i nā huahana carbohydrate mai ka meaʻai a me ka manaʻo nui i nā meaʻai momona i ka protein. Ke alakaʻi nei kēia i ke kino e hoʻomaka ana e hoʻopau i nā waihona momona i hōʻiliʻili ʻia i loko.
Nā koina ʻai Protein
E mālama pono i kēia mau lula. Pono ʻoe e ʻai i 5 mau manawa i ka lā ma nā wahi liʻiliʻi, me ka ʻai ʻole ma mua o ka moe ʻana. Manaʻo ʻia e hoʻonohonoho i ka ʻaina ahiahi ma mua o 19-20 mau hola. I ka manawa like, ʻoi aku ka maikaʻi o ke kaumaha o ke kaumaha a me ke olakino e hāʻawi i ka makemake i ka hoʻohana ʻana i nā huahana maka, hoʻolapalapa a kālua paha. ʻO ka mea nui ʻaʻole e hoʻohui i ka ʻaila i ka wā e kuke ai i ka meaʻai.
He mea pono e inu ma ka liʻiliʻi 2 liters o ka wai maʻemaʻe i kēlā me kēia lā. A ʻaʻole pono e hana kēia i ka wā ʻai, akā he 15-20 mau minuke ma mua o ka ʻai ʻana a ma hope paha o ka manawa like ma hope. Eia kekahi, i ka manawa o ka papa protein, koi ʻia e hoʻohana i nā multivitamins a mai poina e pili ana i ka hoʻomaʻamaʻa haʻuki.
Pono e hoʻokumu ʻia ka meaʻai i nā huahana aʻe:
- kaʻiʻo o kēlā me kēia ʻano;
- lard (i nā mea liʻiliʻi);
- he iʻa;
- nā hua moa (ʻaʻole iʻoi aku ma mua o 2 pcs. Ma waena o 3 mau lā);
- nā lau hou a paʻakai paha (ʻaʻole wale i koʻi ʻia);
- nā mea kanu (koi ʻia e nānā i ke kāpena, nā kukama, nā pepelu, nā ʻōmato, nā radishes, nā radishes, nā keleka);
- nā greens like ʻole;
- nā lemona;
- kaʻailaʻaila, nā meaʻala.
Ma waena o nā mea inu, me ka hoʻohui i ka wai, ʻae ʻia e inu i ke kī a me ke kope, me ka ʻole o ke kō i hoʻohui ʻia. ʻOi aku ka maikaʻi o ka hōʻole ʻana i nā mea kō.
Inā makemake ʻoe e hoʻopau i ke kaumaha, pono ʻoe e haʻalele i kēia mau huahana:
- kō;
- confectionery;
- meli;
- nā huahana palaoa;
- nā huahana waiu a me ka waiū fermented;
- nā sausage a me nā huahana ʻē aʻe;
- ke akepaʻa o nā manu a me nā holoholona;
- nā huahana kīʻaha a pickled;
- pate;
- nā mea kanu e like me ka beets, kāloti, kaʻuala, kulina, sauerkraut a me ke kai limu;
- ʻoliva, ʻoliva;
- shrimp, squid, crab sticks;
- nā wai inu ʻona a me nā waiʻona, nā huaʻai a me nā mea kanu pūʻolo, kahi i hoʻohui ʻia ke kō.
Hiki ke ʻai i ke koena o nā meaʻai, akā i nā mea liʻiliʻi. ʻO ke koʻikoʻi, ʻoiaʻiʻo, ma luna o ka meaʻai i paipai ʻia. A laila, no ka mea, e loaʻa koke ka hopena o ka lilo ʻana o ka paona.
No 10 mau lā o ka ukali ʻana i kahi papa protein, hiki iā ʻoe ke lilo i 8 kg. Inā pono ʻoe e ninini liʻiliʻi, e hoʻopili wale i ka ʻenehana a hiki i kou hiki ʻana i ke ʻano kino i makemake ʻia.
ʻO ka laʻana protein protein no 3 mau lā
Day 1
ʻAina kakahiaka: cutlet moa mahu; hua moa i hoʻolapalapa ʻia.
ʻO ka lua o ka ʻaina kakahiaka: ka kukama hou a me ka salakeke kāpī, i hoʻowali ʻia me ka aila ʻoliva a me ka wai lemonona i hou ʻia.
Lunch: hoʻopiha iʻa iʻa i hoʻomoʻa ʻia; ka saladi o ke kāpena keʻokeʻo, nā ʻōmato a me nā kukama.
Mea ʻai ahiahi: kahi ʻāpana o ka pipi i hoʻolapalapa ʻia; ʻulupulu i wahī ʻia i loko o ka ʻāpana hua manu.
ʻO kaʻaina awakea: kahi pola o ka moa o ka pipi me kahi salakeke o nā mea kanu i ʻae ʻia (hiki iā ʻoe ke hoʻohui i nā champignons a i ʻole nā ʻano ʻano ʻulu hou iā ia.
Day 2
ʻAi kakahiaka: hoʻomoʻa moa moa ʻili ʻole me ka milo.
ʻO ka lua o ka ʻaina kakahiaka: ka paukena puree kopa.
ʻO kaʻaina awakea: hoʻopiha i ka puaʻa i hoʻopaʻa ʻia i ka hui o nā hua lau; saladi o nā kukama a me nā radishes, i hoʻowali ʻia me kekahi mau kulu o ka aila ʻoliva.
Mea ʻai ahiahi: asparagus me ka salakeke arugula.
ʻO kaʻaina awakea: ka mahu a hoʻomoʻa paha i ka iʻa; kāwili i nā lau lettuce, nā mea kanu like ʻole a me nā mea kanu i kāpīpī ʻia me ka wai lemon.
Day 3
ʻAina kakahiaka: e hoʻolapalapa i ka moa moa ʻole; ʻokiʻoki i nā kukama me ka kāpena Kina a me ka wā me ka aila mea kanu.
ʻO ka lua o ka ʻaina kakahiaka: kaʻiʻo hipa me ka pāhiri, ka dill a me nā mea kanu ʻē aʻe.
ʻO kaʻaina awakea: ka sopa spinach cream; cutlet māhu iʻa.
Mea ʻai ahiahi: ka moa moa i hoʻomoʻa ʻia i ka pā maloʻo me ka zucchini.
ʻAina ahiahi: pipi i hoʻomoʻa ʻia i ka pepa ʻai; mahu mea kanu.
ʻO nā contraindicationsʻai protein
- ʻAʻole pono ʻoe e pili i ka papaʻai protein no nā wahine hāpai, i ka manawa o ka hānai ʻana i nā keiki, nā keiki a me nā ʻōpio.
- ʻAʻole hōʻike ʻia ia ʻano meaʻai no ka maʻi diabetes, nā maʻi o ke ake, nā puʻupaʻa, nā ʻōpū o ka gastrointestinal, nā maʻi koʻikoʻi ʻē aʻe, a i ʻole ke maʻalahi a nāwaliwali paha.
Nā Pōmaikaʻi o kahi Diet Protein
- ʻO ka pōmaikaʻi nui o ka papaʻai protein ke kumu o ka pohō kaumaha me ka ʻole o ka wī o ka wī.
- Hiki iā ʻoe ke ʻai i ka puʻuwai, ʻono (inā he mea aloha ʻoe i nā huahana protein), mai kaupalena nui iā ʻoe iho a i ka manawa like e lilo i ke kaumaha.
- Eia hou, ma ke ʻano he rula, kōkua ka papaʻai protein i ka hoʻomaikaʻi ʻana i ka metabolism, kahi e hoʻonui ai i ka mālama ʻana i nā hopena i loaʻa ma hope o ka hāhai ʻana.
Nā mea maikaʻi ʻole o ka papaʻai protein
- Inā ʻoe e mālama i nā lula o ka hana protein, ʻike paha ke kino i ka nele o nā mea ola nui, kahi e huki maʻamau ai nā meaʻai i pāpā ʻia i ka wā o ka papaʻai. Ka luhi, malaise, hoʻemi i ka hana, fragility o ka pā kui a me ka ʻili maloʻo e ʻike ʻia.
- Hoʻohui ʻia, hiki i kahi papaʻai protein ke hoʻonāukiuki i ka hoʻonui i ka ukana ma nā puʻupaʻa, ʻoiai ʻo ka nui o ka wai i manaʻo ʻia e ke kino e hoʻomaikaʻi ʻia e kā lākou hana i kēia hana.
- Hoʻohui ʻia, kōkua kēlā ʻano meaʻai i ka flush calcium mai ke kino a hana i nā pilikia e pili ana me ka nele o kēia mea.
Ke hana hou nei i ka papaʻai protein
Paipai ikaika ʻole ʻia e hoʻohana nui i ka papaʻai protein. Inā makemake ʻoe e lilo hou nā paona, i ka loaʻa ʻole o nā pilikia olakino, hiki iā ʻoe ke hana hou, me ka hoʻomaha iki o hoʻokahi mahina.