Contents
ʻO ka lilo ʻana o ke kaupaona a 10 kg i 14 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 700 Kcal.
Manaʻo pono ʻia kaʻai Protein i kekahi o nā ʻōnaehana nutritional pono a maikaʻi loa - nā papaʻai hoʻoliʻiliʻi kaumaha. Hoʻonohonoho ʻia kēia papaʻai makemake ʻia no kahi nohona hana. Hōʻike ka papaʻai protein i kona hopena maikaʻi me nā hoʻomaʻamaʻa hou aʻe ma ke keʻena haʻuki, hoʻoikaika kino, aerobics, hoʻokalakupua, a me nā mea ʻē aʻe ma ka liʻiliʻi he 3 mau manawa i ka pule. Eia kekahi, ʻo ka papaʻai protein no 14 mau lā e pili ana ma ka liʻiliʻi he 6 mau ʻai i ka lā.
Hoʻokaʻawale loa ka papa kuhikuhi papaʻai protein i nā meaʻai āpau i kiʻekiʻe i nā carbohydrates a pāpā ikaika loa i ka nui o nā momona. ʻO kēia mau meaʻai protein kiʻekiʻe e hoʻomalu i ka papa kuhikuhi, me nā mea ʻai a me nā huaʻai, nā kumu o ka fiber, nā minelala a me nā wikamina pono.
Hōʻike ʻia ka papaʻai protein i vse-diety.com me nā koho papa ʻelua: 7 lā a me 14 mau lā. ʻO ka maikaʻi a me ka awelika o ka calorie o kēia mau menus ka mea like loa, ʻo ka ʻokoʻa wale nō ka lōʻihi o ka papaʻai.
Nā koina ʻai Protein
Ma ka papaʻai protein, koi ʻia nā ʻōlelo maʻalahi:
• ʻai ma ka liʻiliʻi 6 mau manawa i ka lā;
• ʻae ʻia ka wai ʻona ma ka papaʻai protein.
• mai ʻai ma hope o 2-3 mau hola ma mua o ka hiamoe ʻana;
• pono nā meaʻai āpau no ka papaʻai i ka papaʻai - me ka momona o ka momona;
• pono ʻoe e inu i 2 liters o ka wai maʻamau ʻole mineralized i ka lā;
Hiki ke hoʻoponopono i ka papa kuhikuhi papaʻai protein e like me kāu makemake a makemake i nā lā ʻē aʻe, i ʻole e ʻoi aku ka nui o ka nui o ka calorie i kēlā me kēia 700 Kcal.
1 lā (Pōʻakahi)
• ʻAina kakahiaka: kope a kī paha.
• ka lua o ka ʻaina kakahiaka: ka hua moa a me ka salakeke cabbage.
• ʻAina awakea: 100 g moa umauma, 100 g laiki.
• Meaʻaina awakea: 200 g o ka tī momona momona.
• ʻAinaina: ka iʻa mahu 100 g (pollock, flounder, cod, tuna) a i hoʻolapalapa ʻia me ka saladi mea kanu (100 g).
• 2 mau hola ma mua o ka hiamoe: kahi kīʻaha o ka wai kōmato.
ʻAi 2 lā (Pōʻalua)
• ʻAina kakahiaka: kope a kī paha.
• ʻO ka lua o ka ʻaina kakahiaka: ka salakehi kāpeti me nā peʻa ʻōmaʻomaʻo 150 g, nā croutons.
• ʻAina awakea: mahu a iʻa iʻa i kuke ʻia 150 g, 100 g laiki.
• Mea ʻaina awakea: salakeke mea kanu (ʻōmato, kukama, pepa bele) i ka aila ʻoliva.
• Pāʻina awakea: 200 g o ka pipi bipi i hoʻomoʻa ʻia a i mahu ʻia.
• Ma mua o ka hiamoe: he kīʻaha o kefir.
3 lā (pōʻalima)
• ʻAina kakahiaka: kope a kī paha.
• ʻO ka lua o ka ʻaina kakahiaka: he hua manu, ʻoma a ʻalani a ʻelua mau kiwi paha.
• ʻAina awakea: hua manu, 200 g. Kāloti salakeke i ka aila ʻoliva.
• Meaʻaina awakea: salakeke mea kanu 200 g (kāpiki, kāloti, pepa bele).
• ʻAina awakea: 200 g o ka pipi i hoʻomoʻa ʻia a i hoʻomoʻa ʻia a i ʻole ka moa i hoʻomoʻa ʻia.
• Ma mua o ka hiamoe ʻana: tī a i ʻole ke kīʻaha o kefir.
4 lā (Pōʻahā)
• ʻAina kakahiaka: tī a kope paha.
• ka ʻaina kakahiaka lua: ka hua manu, 50 g o ka tī.
• ʻAina awakea: 300 g. Hoʻomoʻa ʻia ka momona i ka ʻaila ʻoliva
• Mea ʻaina awakea: kahi hua liʻiliʻi.
• ʻAina awakea: salakeke mea kanu 200 g.
• Ma mua o ka hiamoe: wai ʻoma 200 g.
Lā 5 (Pōʻalima)
• ʻAina kakahiaka: tī a kope paha.
• ka lua o ka ʻaina kakahiaka: ʻo ka salakeke mea kanu 150 g.
• ʻAina awakea: 150 g. Iʻa mahu, 50 g. Laiki i hoʻolapalapa ʻia.
• Mea ʻai ahiahi: 150 g salakeke kāloti.
• Pāʻina awakea: hoʻokahi apple.
• Ma mua o ka hiamoe: kahi kīʻaha o ka wai kōmato.
Lā 6 (Pōʻaono)
• ʻAina kakahiaka: tī a kope paha.
• ka lua o ka ʻaina kakahiaka: ka hua moa a me ka saladi huamoa 150 g.
• ʻAina awakea: 150 g o ka umauma moa, 50 g o ka laiki i hoʻolapalapa ʻia.
• Mea ʻai ahiahi: 150 g salakeke mea kanu.
• Pāʻina awakea: hua manu a me 150 g. Kāloti salakeke i ka aila ʻoliva.
• Ma mua o ka hiamoe ʻana: tī a i ʻole ke kīʻaha o kefir.
7 lā (Lāpule)
• ʻAina kakahiaka: tī a kope paha.
• ka ʻaina kakahiaka lua: ʻāpala a ʻalani paha.
• ʻAina awakea: 200 g o ka pipi i hoʻolapalapa ʻia.
• Mea ʻai ahiahi: 150 g. Paukū tī
• ʻAina awakea: salakeke mea kanu 200 g.
• Ma mua o ka hiamoe ʻana: tī a i ʻole ke kīʻaha o kefir.
8 lā (Pōʻakahi)
• ʻAina kakahiaka: tī.
• ʻO ka lua kakahiaka: he ʻāpala.
• ʻAina awakea: 150 g moa, 100 g porridge buckwheat.
• Mea ʻai ahiahi: 50 g tī.
• ʻAina awakea: salakeke mea kanu 200 g.
• Ma mua o ka hiamoe ʻana: tī a i ʻole ke kīʻaha o kefir.
9 lā (lune)
• ʻAina kakahiaka: kope.
• ʻO ka lua o ka ʻaina kakahiaka: ka salakeke cabbage 200 g.
• ʻAina awakea: 150 g moa, 50 g laiki i hoʻolapalapa ʻia.
• Mea ʻai ahiahi: 150 g salakeke kāloti.
• Pāʻina awakea: 2 mau hua a me kahi ʻāpana berena.
• Ma mua o ka hiamoe ʻana: tī a i ʻole ke kīʻaha o kefir.
10 lā (pōʻalima)
• ʻAina kakahiaka: tī.
• ka lua o ka ʻaina kakahiaka: ʻo ka salakeke mea kanu 200 g.
• ʻAina awakea: 150 g iʻa, lawelawe ʻia me 50 g raiki.
• Mea ʻai ahiahi: wai wai kōmato 200 g.
• Pāʻina awakea: kahi hua liʻiliʻi.
• Ma mua o ka hiamoe: tī, ʻeleʻele a ʻōmaʻomaʻo paha.
11 lā (Pōʻahā)
• ʻAina kakahiaka: kope.
• ka ʻaina kakahiaka lua: hoʻokahi hua manu.
• ʻAina awakea: salakeke mea kanu 200 g.
• Mea ʻai ahiahi: 50 g tī.
• ʻAina awakea: ʻāpala a ʻalani paha a i ʻole 2 kiwi.
• Ma mua o ka hiamoe: kahi kīʻaha o kefir a i ʻole tī.
Lā 12 (Pōʻalima)
• ʻAina kakahiaka: tī.
• ʻO ka lua kakahiaka: he ʻāpala.
• ʻAina awakea: 150 g o ka pipi i hoʻolapalapa ʻia, 50 g laiki.
• Mea ʻai ahiahi: 150 g. Kāpena salakeke i ka aila ʻoliva.
• Pāʻina awakea: 2 mau hua.
• Ma mua o ka hiamoe: kahi kīʻaha o kefir a i ʻole tī.
Lā 13 (Pōʻaono)
• ʻAina kakahiaka: kope.
• ka lua o ka ʻaina kakahiaka: ʻo ka salakeke mea kanu 200 g.
• ʻAina awakea: 150 g o ka pipi i hoʻolapalapa ʻia, 50 g oatmeal a i ʻole porridge buckwheat.
• Mea ʻai ahiahi: he kīʻaha wai ʻalani.
• ʻAina awakea: 100 g iʻa i hoʻolapalapa ʻia, 50 g laiki.
• Ma mua o ka hiamoe: kahi kīʻaha o kefir a i ʻole tī.
14 lā (Lāpule)
• ʻAina kakahiaka: tī.
• ka lua o ka ʻaina kakahiaka: tī tī 150 g.
• ʻAina awakea: 150 g iʻa, 50 g laiki i hoʻolapalapa ʻia.
• Mea ʻai ahiahi: 150 g salakeke mea kanu.
• Pāʻina awakea: 2 mau hua a me kahi ʻāpana berena.
• Ma mua o ka hiamoe: kahi kīʻaha o ka wai kōmato.
Contraindications i kahi protein protein
Ma mua o kēia papaʻai, e nānā i ka lāʻau lapaʻau mandatory, no ka mea ʻaʻole ʻae ʻia kahi papaʻai protein no nā mea āpau a pāpā loa ʻia:
1. me nā deviations i ka hana o ka puʻuwai (me arrhythmia) a me kekahi o kāna mau maʻi;
2. ka maʻi hepa a me nā maʻi o ke akepaʻa;
3. i ka wā hānai a me ka hāpai keiki;
4. me ke kīnā ʻole o ka hakuʻala;
5. no ka ʻeha ami a i ʻole nā maʻi e pili ana;
6. me ka colitis, dysbiosis, pancreatitis mau a me nā ʻano maʻi ʻē aʻe o ka ʻōnaehana digestive;
7. hoʻonui kaʻai i ka makaʻi o ka thrombosis a no laila ʻaʻole e koi ʻia i ka wā ʻelemakule;
8. me ka lōʻihi o 4 mau pule.
Nā pono o ka 14-Day Protein Diet
1. ʻOiai e pāʻina ʻana, hiki iā ʻoe ke hana i ka hoʻoikaika kino a i ʻole ke hoʻolālā ʻana i nā hana ma ka ʻaoʻao o ka pohō kaumaha.
2. Ma ka papaʻai protein ʻaʻohe manaʻo o ka pōloli no ka mea ua lawe ʻia nā meaʻai protein a hiki i 4 mau hola i ka lōʻihi, a ʻoi aku ka emi o nā meaʻai māmā ma mua o 3 mau hola (me 6 mauʻai i ka lā).
3. ʻO nā hiʻohiʻona o ka nāwaliwali, ka luhi maʻamau, lethargy, dizziness e liʻiliʻi - hoʻohālikelike ʻia me nā papaʻai ʻē aʻe.
4. ʻO kaʻai protein no 14 mau lā kekahi o ka maʻalahi a maʻalahi hoʻi e kaohi.
5. Hana ʻia ka hoʻomaikaʻi o ke kino i kahi ala paʻakikī - lilo i nā ʻūhā iʻoi aku ka pīpī, hoʻopaʻa ʻia ka ʻili a hoʻoulu ʻia, hoʻomoe ʻia ka hiamoe, hoʻoliʻiliʻi ka cellulite, hoʻonui a me ka hoʻonui ʻana o ka hana - ma muli o nā ukana hou aku ke kaohi nei i nā momona.
6. Pākuʻi ʻia ka papa ʻaina i ka nui o ka fiber fiber, no laila ʻaʻole hiki i nā interruptions i ka hana o nā ʻōpū.
7. ʻO ke ana o ka pohō kaumaha ma ka papaʻai protein ʻaʻole ka mea kiʻekiʻe loa, akā ʻokoʻa nā hopena - inā e ukali ʻia ka papaʻai kūpono, ʻaʻole e loaʻa ka loaʻa o ke kaupaona no kekahi manawa lōʻihi.
8. ʻO ka hoʻoikaika kino ʻana i ka hale hoʻoikaika kino ʻoiai e hoʻomaikaʻi wale i ka hopena o ka lilo ʻana o ka paona, hoʻoluhi a nani hoʻi iā ʻoe.
Nā mea maikaʻi ʻole o ka papa protein no 14 mau lā
1. ʻAʻole kaulike kaulike ʻia ka papa protein 14 mau lā, ʻoiai hoʻohana ʻia me ka hoʻoikaika a me ke ʻano.
2. Hiki i nā lele keu i ke kahe koko ke hiki.
3. ʻAʻole nā mea ʻai ʻeono i ka lā.
4. Manaʻo ʻia nā papa i nā hale haʻuki - ʻaʻole hiki mau i nā manawa a pau.
5. Hana hou i ka lawe ʻana i waho o kēia ʻano ʻokoʻa o ka papa protein i 14 mau lā hiki ʻole ma mua o ka mahina.
6. E hōʻeha paha kekahi maʻi maʻi i ka wā o ka papaʻai.
7. ʻAʻole lawa nā wikamina, nā kumuwaiwai a me nā minelala i ka wā o ka papaʻai no ke kino a hoʻonui wale ka hopena maikaʻi ʻole me nā ukana hou aʻe. Pono e lawe i nā hoʻomākaukau multivitamin a i ʻole kā lākou complexes.