Contents
ʻO ka lilo ʻana o ke kaupaona a 3 kg i 4 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 360 Kcal.
ʻO kahi huahana ʻono ʻaʻole maikaʻi wale i ke kino, akā ʻo ka hakakā pū kekahi me ka paukū ka paukū. Inā makemake ʻoe i kona ʻono, a makemake ʻoe e hoʻololi i kāu kiʻi, ʻōlelo mākou e hoʻomaʻamaʻa ʻoe iā ʻoe iho me nā koho paukena, i hoʻolālā ʻia no 4, 7, 12 lā.
Nā koina paukena
He waiwai haʻahaʻa haʻahaʻa kā ka paukena. 100 g o kēia mea kanu aia wale nō 25 kcal. ʻAʻole he mea kupanaha, ua hoʻomohala ʻia kahi papaʻai kahi meaʻai nui ia. ʻO ka wai i loko o ka paukena ma mua o 90%, a loaʻa pū i loko o ka nui o ka fiber dietary e hoʻomaikaʻi i ka hana o ka ʻōnaehana digestive o ke kino. Hoʻomaopopo ʻia nō hoʻi he waiwai nui nā hua paukena i nā aila olakino, protein protein a me nā unsaturated fatty acid, nā mea maikaʻi loa no ke kōkua ʻana i ke kaʻina hana o ka nalo ʻana o ka paona.
No ka pohō kaumaha, paipai ʻia e hoʻohana i kēia mea kanu maka, i hoʻolapalapa ʻia, i kohu ʻia. Eia kekahi, no kahi loli, hiki ke mahu, hoʻomoʻa, hoʻohui ʻia i nā kopa, i kāwili ʻia a me nā mea hou aʻe. etc. Maikaʻi inā paʻa paʻa ka paukena i kāu papaʻai i ka hopena o ka manawa papaʻai.
I kēia manawa e nānā pono i nā koho ʻai paukena. Paipai mākou e hoʻomaka i kā mākou paukū mele me lā ʻehā nā ʻano hana o ka lilo ʻana o ke kaupaona me ke kōkua o kēia mea kanu, i ka manawa e hele aku ai ka 2-3 kilokika o ke kaumaha nui. Maikaʻi kēia hana i mea e hoʻomākaukau koke ai no kahi hanana nui ma ka hoʻoponopono ʻana i nā hemahema liʻiliʻi o ke kiʻi, a i ʻole ke kipaku ʻana i nā paona keu i pili i ke kino ma hope o nā lā nui me nā ʻahaʻaina lehulehu.
He mea maʻalahi nā lula o ka meaʻai, a ʻaʻole paʻa ka papa kuhikuhi, no laila aia kahi lumi no ka noʻonoʻo. ʻO ka huahana nui - ka paukena - e kuke i nāʻano likeʻole. ʻAi ʻekolu manawa i ka lā. Inā pōloli, ʻae ʻia nā meaʻai ʻukena. Nou ke koho o ke koena o na huahana. Akā, i mea e pono ai ka pohō kaumaha, hōʻole piha i nā mea ʻono, hāʻawi ʻia nā mea inu ʻawaʻawa i ka ʻai ʻehā lā. He mea pono ke hoʻemi nui i ka hiki ʻana o ka paʻakai a me nā mea ʻala i nā kīʻaha.
Pono e nānā ʻia ka ʻike kalori a hoʻopau ʻole ʻia ma mua o 1300-1500 calories i kēlā me kēia lā. Inu nui i ka wai maʻemaʻe i kēlā me kēia lā, ʻaʻohe mea ʻo ke koho kaʻai paukū āu e noho nei. Paipai pū ʻia no ka hoʻohana ʻana i nā huaʻai, nā mea kanu, nā huaʻai a me nā wai momona a me nā mea inu hua ʻole me ka hoʻohui ʻia o ke kō a me nā ʻano kīʻī (ʻo ia hoʻi nā lāʻau lapaʻau).
Ma ka laulaha, ʻaʻole paʻakikī kēia paʻakikī a paʻakikī hoʻi, no laila hiki iā ʻoe ke noho ma ia mea no ka lōʻihi, akā ʻaʻole i ʻoi aku i ʻelua pule. Ma ke ala, e like me nā loiloi, i kēia wā hiki iā ʻoe ke lilo i 8 mau kilokika, e hoʻololi nui nei i kāu ʻano kino.
Inā hoʻoholo ʻoe e hoʻokaʻaʻike pule ʻO ke ʻano o ka paukena, pono ʻoe e ʻai i ka ʻaina kakahiaka a me ka ʻaina ahiahi me ka porridge mai kēia mea kanu me ka hoʻohui ʻana i nā cereals. Hoʻomākaukau ʻia ka pāʻina ma kēia ʻāpana: 200 g o ka paukena pulp / 50 g o ka laiki (brown a brown) a i ʻole millet. Hiki ke hoʻololi i nā cereals. ʻO ka hopena he 2 mau lawelawe. ʻAi ʻoe i kekahi i ka ʻaina kakahiaka, a ʻo kekahi i ka ʻaina ahiahi. ʻO ka ʻai, e like me nā lula o ka ʻai ʻana i kēlā me kēia pule, ʻōlelo ʻia me ka lawelawe ʻana i ka paukena puree. I ka wā ma waena o ka ʻaina awakea a me ka ʻaina ahiahi, inā pōloli ʻoe, hiki iā ʻoe ke ʻai hou i ka ʻuala mashed (akā i ka liʻiliʻi liʻiliʻi) a i ʻole kekahi hua momona ʻole (he ʻāpala ka koho maikaʻi). Inā ʻaʻohe ʻai ʻai, maikaʻi. Ua pāpā ʻia ke koena o nā huahana. ʻAʻole ʻōlelo ʻia e ʻai i nā hola 3-4 aʻe ma mua o ka hoʻomaha ʻana o ka pō.
E like me kāu e ʻike ai, ʻoi aku ka paʻakikī o ka papa kuhikuhi o kēia papaʻai a like ʻole i ka hoʻohālikelike ʻana me ka mana o mua. No nā mea inu, me ka hoʻohui i ka wai, hiki iā ʻoe ke inu i ke kī a me ke kope palupalu me ke kō ʻole. E hoʻāʻo e hōʻalo i nā meaʻono pū kekahi.
ʻO ke koho aʻe, a mākou e hōʻike aku ai iā ʻoe e ʻike e pili ana, ʻo ka paukena kaʻai 12 la… Aia ʻekolu mau hanana like o 4 mau lā. ʻO ia hoʻi, e hoʻopau ana i ka pōʻaiapuni mua, e hana hou hou i ʻelua mau manawa. Inā pono ʻoe e hoʻolei i kahi liʻiliʻi, hiki iā ʻoe ke kaohi iā ʻoe iho i hoʻokahi a i ʻole ʻelua mau pōʻaiapuni. Inā ua hoʻokō ʻoe i ka hopena i makemake ʻia ma mua o ka pau ʻana o ka wāʻai, kū wale.
ʻAʻole hoʻonui ʻia ka nui o nā ʻāpana i hoʻopau ʻia. Pono ʻoe e ʻai ma mua o ka hoʻomaka ʻana o ka māʻona. ʻAʻole pono ʻoe e pōloli, akā e hoʻāʻo nō hoʻi e ʻai ʻole, inā ʻaʻole ʻoe e hoʻokō i nā hopena i makemake ʻia o ka loli o ke kino. Paipai ʻia e ʻai i ʻekolu mau manawa i ka lā, e hoʻolālā ana i ʻekolu mau meaʻai maʻamau. ʻAʻole makemake ʻia nā mea māmā. Mai ka wai, koe wale ka wai, ʻae ʻia e inu i ke kī ʻono ʻole, akā i ka nui ʻaʻole i ʻoi aku i ʻehā kīʻaha i kēlā me kēia lā. ʻAʻole pono ʻoe e haʻalele loa i ka paʻakai ma kēia papaʻai, akā makemake nui ʻia e hōʻemi i kona nui i ka papaʻai a ʻaʻole ʻoi aku ka nui o nā meaʻai. Ma ke ʻano he kaulike, ma ia papaʻai hiki ke lilo i 6 kg. I nā manawa āpau e pono ai ʻoe e ʻai i nā kīʻaha ʻumeke, i hiki ke loaʻa kikoʻī i ka papa kuhikuhi o kēia hana.
Meaʻai Laʻana ma ka Paukū ʻAina Lā
Day 1
ʻAi kakahiaka: salakeke o ka paukena maka a i hoʻolapalapa ʻia paha, kahi e hiki ai iā ʻoe ke hoʻohui i nā kāloti a me ka wai lemona; he kīʻaha kī ʻahi.
ʻO ka Lunch: ka paukena momona momona momona a me kahi ʻāpana o ka berena ʻeleʻele a rai paha; he kīʻaha kī.
ʻO kaʻaina awakea: nā ʻāpana o ka paukena, ʻai a pūlehu ʻia paha.
Day 2
ʻO ka ʻaina kakahiaka: ka salakeke o ka paukena a me ka ʻāpala paʻi, i hiki ke hoʻāla ʻia me ka yogurt maoli a me ka wai lemonona hou i ʻono ʻia; he kīʻaha kī.
ʻO kaʻaina awakea: ka momona momona momona mai kaʻuala a me nā mea kanu ʻē aʻe (ʻaʻole makemake ʻia kaʻuala); kekahi mau pai liʻiliʻi me ka paukena; he kīʻaha compote.
ʻO kaʻaina awakea: kekahi mau ʻoma liʻiliʻi i hoʻomoʻa ʻia me ka tī momona momona a me nā prun.
Day 3
ʻAina kakahiaka: porridge paukena, i hoʻolapalapa ʻia i ka wai a i ʻole ka waiū momona momona; ʻumeke maka a me ka salakeke paina.
ʻAina awakea: He pola o ka ʻumeke kopa me kekahi mau kinipōpō ʻai; palaoa rai; tī kī punahele.
ʻO kaʻaina awakea: ka salakeke paina-paina (makemake ʻia e kau me ka yogurt maoli a i ʻole kefir); kekahi o nā tīhi momona momona a momona ʻole paha me ka ʻole o nā mea hoʻohui.
Day 4
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka porridge ipu ʻole a me kahi salakeke mai kā mākou papaʻai papaʻai me nā kāloti kuʻi ʻia.
ʻO kaʻaina awakea: ka momona momona momona momona; kāpili a hoʻomoʻa paha i nā pepelu (a i ʻole nā mea kanu non-starchy); he kīʻaha o ka huaʻai a i ʻole ka hua inu mea kanu.
ʻO kaʻaina awakea: ka mea kanu mea kanu i hana ʻia mai ka paukena, nā kāloti, nā lau, nā zucchini a me nā greens like ʻole.
ʻO kaʻai ʻumikūhiku lā
Hoʻomaʻa mākou i ka porridge e like me ka papa kuhikuhi i hāʻawi ʻia ma luna.
ʻO ka ʻaina kakahiaka: kaʻuala-laiki a i ʻole pākala millet millet.
Lunch: 200 g paukena puree.
Mea ʻai ahiahi: hoʻokahi ʻāpala hou a i ʻole ma kahi o 100 g o ka paukena puree.
ʻO kaʻaina awakea: ʻuala laiki a i ʻole pākala millet
ʻO ka papaʻai ma ka paukena XNUMX-lā papaʻai
Day 1
ʻO ka ʻaina kakahiaka: kahi salakeke o ka paukena maka a me nā ʻalemona / nā ʻumeke a i ʻole he porridge o kaʻuala a me ka laiki palaunu i kuke ʻia i ka waiū momona momona a wai paha.
ʻO kaʻaina awakea: ʻo ka paukena puree kopa.
ʻO kaʻaina awakea: ʻumeke, kāpena ʻia me ke kinamona a me nā mea ʻala ʻē aʻe āu e makemake ai.
Day 2
ʻO ka ʻaina kakahiaka: ka palaʻai a me ka salemona almond.
ʻO kaʻaina awakea: ka hupa mea kanu (mai poina e hoʻopili i ka paukena i loko); nā cutlets i hana ʻia me ka palaʻai, ʻoatmeal a me ka hua keʻokeʻo.
ʻO kaʻaina awakea: nā ʻoma, hou a hoʻomoʻa ʻia (hiki ke hoʻohui ʻia).
Day 3
ʻAi kakahiaka: ʻumeke a me ka porridge laiki brown, i hoʻolapalapa ʻia i ka wai a i ʻole ka waiū momona momona.
ʻO kaʻaina awakea: ʻo ka hupa mea kanu me kahi liʻiliʻi o ka pīpī pīni.
ʻO kaʻaina awakea: kaʻuala a me ka salakeke paina.
Day 4
ʻO ka ʻaina kakahiaka: ka salake ʻoka me nā ʻalemone a me / a i ʻole nā hua ʻupu.
ʻO kaʻaina awakea: borscht vegetarian a i ʻole sabake mea ʻai; ʻo nā mea kanu ʻai ʻole starch.
ʻO kaʻaina awakea: kaʻuala a me nā mea kanu mea kanu ʻē aʻe (excl. Potato).
Nā Contraindications no ka papaʻai paukena
- ʻOiai maikaʻi ka paukena no ke olakino, ʻaʻole ia e koi ʻia e hoʻopau iā ia i nā mea he nui no ka poʻe i ʻike mua i nā maʻi o ka pancreas a i ʻole ka gastrointestinal tract. ʻO kēia kaohi ma muli o ka nui o ka paukena i ka nui o ka fiber dietary, kahi mea paʻakikī e ʻeli no nā poʻe me kēia mau ʻano a no laila hiki ke hoʻonui i ko lākou kūlana.
- Eia kekahi, ʻaʻole koi ʻia ka lilo ʻana o ka paona me kahi paukena no ka poʻe, ʻoihana, a pili wale i ka haʻuki.
- Ma lalo o nā kaumaha nui, hiki i kēia meaʻai ke hoʻolohi i nā hana metabolic o ke kino a me ka nalo ʻole o ka momona, akā ka nui o nā mākala.
Nā pōmaikaʻi o ka papaʻai paukena
- ʻO kekahi o nā keu pono o ka papaʻai paukena ʻo ka ʻai loa i kēia mea kanu. No laila, ma ke ʻano he kānāwai, ʻaʻole he pōloli ka hoa o ka poʻe e lilo ana ke kaupaona me ka hoʻohana ʻana i kēia ʻano hana.
- A ʻoiai, e noho ma nā waiwai pono o ka paukena, kahi o ia mea he nui loa. Me ka hoʻonui ʻole ʻia, hiki ke hoʻopaʻapaʻa ʻia ka ʻumeke ka mea hoʻopaʻa moʻolelo i waena o nā mea kanu ʻē aʻe e pili ana i ka ʻike o nā mea i loaʻa ka hopena maikaʻi i ke kino o ke kanaka.
- ʻO ka wikamina A, i loaʻa i ka nui o ka paukena, kahi hopena olakino i ka hihiʻo. No laila, aʻoaʻo nā ophthalmologists, inā kū kekahi pilikia o kēia ʻano, e hoʻokomo koke i ka meaʻai i ka paukena a me ka wai mai loko mai.
- He hopena maikaʻi kā ka Vitamin B i ka ʻōnaehana hopohopo, e kōkua ana i ka pale ʻana i nā loli a me ke kaumaha.
- ʻO ka fiber i loko o kēia mea kanu kahi hopena maikaʻi loa i ka hana o ka ʻōpū, e pale ana, i ka paʻa paʻa.
- Hoʻomaikaʻi maikaʻi ka Vitamin C i ka pale a me ka normalize o ke kō kolesterol, e hoʻonele i nā pilikia he nui e kū aʻe ma muli o nā deviations mai ke ʻano maʻamau o kēia hōʻailona koʻikoʻi.
- Aia kekahi wahi i ka hui ʻana o kahi mea kanu papaʻai a me ka huaola E, kahi e hana ai i mea e pale ai i ka ʻelemakule o ke kino.
- He mea pono ke nānā aku i ka nui o ka hao i ka paukena, kahi e pono ai ka mea kanu no ka anemia.
- Hoʻopili ka paukena i ka pale a me ka mālama ʻana i nā ʻano maʻi like ʻole o ka ʻōnaehana cardiovascular.
- ʻO ka hoʻolauna ʻana o ka palaʻai i loko o ka papaʻai a me ke ʻano o ka ʻili a me ka lauoho e hōʻike maikaʻi ʻia ana, e hoʻoikaika ʻia nā niho a me nā kui.
Nā mea maikaʻi ʻole o ka paukenaʻai
- ʻAʻole kūpono kēia hana no ka poʻe makemake ʻole i ka ʻumeke. No ka ʻai ʻana iā ia i nā nui, pono ʻoe e lilo i pā o kēia mea kanu.
- ʻO ka lōʻihi o ka paukena lōʻihi hiki ke alakaʻi i ka nele o nā wikamina a me nā mea i loko o nā meaʻai ʻē aʻe i pāpā ʻia i kēia manawa.
- Pono e hoʻomaopopo ʻia ʻaʻole ma nā kau āpau o ka makahiki hiki iā ʻoe ke lilo i ka paona me kahi paukena. A i ke kūlanakauhale ʻaʻole maʻalahi e kiʻi i kahi mea kanu kiʻekiʻe.
Hana hou i ka papaʻai paukena
Noho i ka paukena no 12 mau lā a ʻoi paha ʻaʻole koi ʻia ma mua o hoʻokahi manawa i kēlā me kēia 2 mahina. Inā mākou e kamaʻilio e pili ana i kahi ʻano hana pōkole, pono e kali no kahi hoʻomaha no hoʻokahi mahina. ʻOiaʻiʻo, ʻoiai ka pono o kaʻuala, ʻo ka papaʻai i ka wā o ke kaupaona ʻana i kēia ala ka palena o ka palena.