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ʻO ka lilo ʻana o ke kaupaona a 6 kg i 14 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 930 Kcal.
Manaʻo nui nā meaolaola he mea ʻai wale ka pili loa me ka homeland o ke kanaka e hiki ai ke lawe i nā pono maoli i ke kino. Ma ke kumu o kēia ʻōlelo, hoʻomohala ʻia ka papaʻai Lūkini. Hiki iā ʻoe ke pili iā ia no kahi manawa pōkole (hoʻokahi pule a ʻelua paha, inā makemake ʻoe e hemo i kahi mau paona keu) a ʻoi aku no ʻelua mau mahina holoʻokoʻa, a ma hope iho ua hōʻea ke kaupaona i 7-10 kilogram. ʻOiaʻiʻo, he ʻokoʻa ka hopena o ka lilo ʻana o ka paona no kēlā me kēia. Hiki i kekahi poʻe ke kaena i ka lilo ʻana o 20 mau kilokika. Ma ke ʻano he kaulike, lilo ka poʻe i ʻike ʻia me ka nui o ke kino kaupaona.
Nā koi koi Rūkia
ʻO kahi hiʻohiʻona hiʻohiʻona o ka papa Lūkia ʻaʻole ia e hōʻike i ke alo o nā meaʻai i wehewehe pono ʻia i ka papaʻai. He mea pono ke nānā wale ʻana i kekahi mau kapu meaʻai. Aia iā ʻoe e hoʻoholo pehea e hōʻole loa ai i ka meaʻai i helu ʻia ma lalo (e ʻōlelo i kahi ikaika "ʻaʻole" a e hōʻemi wale paha i kāna nui i ka papaʻai e like me ka hiki). No laila i loko papa inoa o nā huahana i ʻōlelo ʻole ʻia ʻo ia hoʻi: ke kō a me nā huahana me kona ʻike, ka momona, ka mayonnaise, ka sinapi a me nā kīʻaha momona a me nā calorie kiʻekiʻe, nā ʻiʻo i puhi ʻia, ka palaoa (hiki iā ʻoe ke ʻai i kahi ʻāpana a ʻelua paha o ka rai a i ʻole berena ʻeleʻele i ka lā), ka waiʻona, mālama i nā mea ʻala.
Inā ʻoe e hāhai i kēia hana o ka nalo ʻana o ke kaupaona a i ʻelua mau pule, hiki iā ʻoe ke hōʻoki loa i ka ʻai ʻana i ka paʻakai. Akā me ka mālama lōʻihi ʻana i nā lula o ka papa Lūkia, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka paʻakai, ma ka hoʻohaʻahaʻa wale nō. ʻO kahi maʻamau maikaʻi o ka hoʻohui ʻana i ka paʻakai i ka meaʻai ma mua o ka hoʻohana ʻana, ʻaʻole i ka wā o ke kuke ʻana, e kōkua ana ʻaʻole e hoʻonui i ka pā.
ʻO ke koena o nā huahana i hoʻokomo ʻole ʻia i ka papa inoa ma luna nei e ʻae ʻia e ʻai. ʻOiaʻiʻo, e ho'āʻo e koho i nā meaʻai maikaʻi loa a ʻaʻole momona. Mai ʻai nui. Inā ʻai nui ʻoe, hiki iā ʻoe ke loaʻa ke kaumaha i ka wā e ʻai ana.
Paipai ʻia e ʻai i nā manawa 4 i ka lā. E hoʻonohonoho i kāu papaʻai no ka mea he ʻekolu mau meaʻai a me nā meaʻai māmā (ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea a ma waena o ka ʻaina awakea a me ka ʻaina awakea). ʻOi aku ka maikaʻi o ka hōʻole ʻana i nā meaʻai 3-4 mau hola ma mua o ka hiamoe.
E hoʻāʻo e ʻai ʻole ma mua o 200 mau huna o ka meaʻai i ka manawa hoʻokahi a ʻai i nā manawa maʻamau. Mai hoʻokomo i nā meaʻai monotonous i kāu papa kuhikuhi. Pono e hoʻolako i ke kino me ka lawa kūpono o nā protein pono, nā paʻakai a me nā momona. E hoʻomanaʻo e inu i ka wai maʻemaʻe. ʻAe ʻia ke kī a me ka kofe e hoʻopau wale ʻia.
Me ke kanalua ʻole, hoʻomaikaʻi ka hoʻoikaika i nā hopena papaʻai. He mea nui ka haʻuki no ka poʻe e hoʻolālā ana i ka pohō kaumaha. Inā ʻole, palu wale paha ka ʻili. Mai palaualelo, e hana i ka hoʻoikaika kino ma ke kakahiaka. A inā hiki iā ʻoe ke kipa aku i ka hale hoʻoikaika kino a, i ka nele o nā contra contications, komo i nā haʻuki me ka ʻeleu, e mahalo pālua kou kino.
Mai poina i ka inoa o ka meaʻai. E hoʻohui i nā mea protein o ka papa kuhikuhi (kaʻiʻo lean, ka iʻa, ka cheese cottage, kefir) me nā makana o ke ʻano (nā mea kanu, nā huaʻai, nā huaʻai) e ulu ana ma kou wahi. A ʻoi aku ka maikaʻi ʻaʻole e kamaʻilio pinepine me nā "alien" hiki ke ʻai ʻia. ʻOi aku ka maikaʻi o nā meaʻai hānau home.
Pono ʻo Porridge ma kāu pākaukau, ʻoi aku ka maikaʻi o ka hoʻohana ʻana iā lākou me ka ʻole o nā mea hoʻohui. Akā e waiho i kahi alakaʻi i ka papa kuhikuhi no ka mea protein, nā huaʻai, nā lau, nā hua. Hiki ke hoʻomoʻi ʻia nā salakeke mea kanu me nā aila mea kanu iki. Akā, mai hōʻike i ka ʻaila i ka mālama wela. ʻAʻole kēia e hoʻonui wale i kāna ʻike kalori, akā e pepehi pū i nā pono pono āpau.
Ma hope o ka haʻalele ʻana i ka papaʻai, inā ʻaʻole ia e hōʻoluʻolu iā ʻoe, hiki iā ʻoe ke hoʻomau i ka ʻai ʻana, e nānā ana i nā loina o ka papaʻai. E hoʻonui iki i kāu lawe ʻana i ka calorie a, inā makemake ʻia, ʻae ʻoe i nā indulgences meaʻai (akā ʻaʻole pinepine pinepine).
Day 1
ʻAina kakahiaka: kahi ʻāpana iʻa i hoʻolapalapa ʻia a kālua paha; ʻelua punetēpē o ka sauerkraut (hiki iā ʻoe ke hoʻohui i ka pī ʻōmaʻomaʻo iā ia); kī, kofe a i ʻole compote.
Snack: ka liʻiliʻi liʻiliʻi momona me nā ʻāpana ʻōpala (me kahi teaspoon o ka meli maoli).
ʻAina awakea: kahi hapa o ka borscht lean; kahi kāpeti liʻiliʻi i kālua ʻia i ka hui o nā kāloti; kī.
ʻAina ahiahi: ʻiʻo iʻa i hoʻomoʻa ʻia a me ʻelua mau ʻuala i kālua ʻia; kī.
Day 2
ʻAi kakahiaka: salakeke o ke kāpeti keʻokeʻo hou, nā pī'ōmaʻomaʻo a me nā aniani; kope a kī paha.
Mea ʻai māmā: he kīʻaha o kefir momona momona.
ʻO ka ʻaina awakea: ka pipi stroganoff a me nā kāloti hoʻolapalapa ʻia; compote.
ʻO kaʻaina awakea: ka iʻa i hoʻolapalapa ʻia a me kaʻuala i hoʻolapalapa ʻia; ʻāpala a me kī.
Day 3
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka buckwheat porridge me nā ʻāpana o nā pears a me nā plums; compote.
Mea ʻai māmā: hua moa i hoʻolapalapa ʻia; Palaoa rai; tī a kope paha.
ʻO ka ʻaina awakea: hoʻolapalapa a hoʻomoʻa paha i ka fillet moa (ʻoi aku ka maikaʻi o ka wehe mua ʻana i ka ʻili); E ʻai i ʻelua mau ʻōlaʻi liʻiliʻi no ka ʻai.
ʻO kaʻaina awakea: vinaigrette a me ke aniani o ka compote a i ʻole ka wai momona hou.
Day 4
ʻAina kakahiaka: kahi ʻāpana o ka berena rai a me kahi kīʻaha o kefir.
Mea ʻai māmā: ka sāleta o nā mea kanu, i hoʻoliʻiliʻi liʻiliʻi ʻia me ka aila mea kanu.
ʻO kaʻaina awakea: kahi ʻāpana o ka ʻiʻo wili i hoʻolapalapa ʻia a me nā punetēpu o sauerkraut me nā pi ʻōmaʻomaʻo.
ʻO ka ʻaina ahiahi: kahi kīʻaha o ka sopa meaʻai i loko o ka hupa ʻiʻo; kekahi mau kāloti grated, hoʻomaʻamaʻa māmā me ka ʻaila ʻaila a me ka wai lemona hou.
Day 5
ʻAina kakahiaka: tī tī me kahi teaspoon o ka meli a i ʻole kāu mea punahele; he kīʻaha compote a kī paha.
ʻAʻai ʻai: pear a me ka ʻāpala salakeke.
ʻAina awakea: pipi i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; ka saladi o ke kāpena keʻokeʻo a me nā greens like ʻole; he kīʻaha o ka wai momona huaʻai hou a i ʻole compote.
ʻAina ahiahi: iʻa i kuke ʻia i ka umu; kahi lima o ka blackcurrant a me ka gooseberry berry hui; tī.
Day 6
ʻAina kakahiaka: hoʻopiha moa i hoʻolapalapa ʻia; 2 kele. l. sauerkraut; tī a kope paha.
Mea ʻai māmā: kahi ʻāpana o ka curd momona momona, kahi e hiki ai iā ʻoe ke hoʻohui i nā hua i ʻokiʻoki ʻia a i ʻole ka piha ʻana o nā hua.
ʻO kaʻaina awakea: kahi pola o ka sopa mea kanu i kuke ʻia i ka momona momona momona a i ʻole ka mea ʻai; he ʻāpana o ka palaoa ʻeleʻele a rai paha.
ʻO ka ʻaina ahiahi: ʻili puaʻa wīwī; beets grated me kekahi mau prunes; kī.
Day 7
ʻAi kakahiaka: buckwheat me 1 tsp. meli maoli; tī a kope paha.
Mea ʻai māmā: salakeke o nā ʻāpana o nā plum, nā pears a me nā ʻāpala.
ʻAina awakea: hoʻopiha iʻa i hoʻomoʻa ʻia; saladi o nā kukama a me nā kōmato.
ʻO kaʻaina awakea: kahi mauʻuala i hoʻolapalapa ʻia a me kahi ʻāpana o ka moa i hoʻomoʻa ʻia; he ʻāpala a i ʻole aniani o ka wai hou i ʻomi ʻia (compote).
Nā Contraindications i ka papaʻai Rūkia
- ʻAʻohe hoʻokūkū koʻikoʻi ka papaʻai Lūkia. Inā maikaʻi kou manaʻo, pono wale ka maikaʻi.
- I ka noʻonoʻo ʻana i nā ʻōlelo aʻoaʻo a ke kauka hele, pono ia e hoʻolauna i nā lula o kēia papaʻai i ko lākou ola no ka poʻe i loaʻa nā maʻi a i ʻole nā hiʻohiʻona olakino e pono ai ka meaʻai kūikawā.
Nā pōmaikaʻi o ka papaʻai Rūkia
- ʻO ka papa kuhikuhi o ka papa Lūkini he puʻuwai, ʻano ʻokoʻa a makemake nā poʻe he nui iā ia.
- Inā ʻaʻole ʻoe e ʻoki nui i kāu papaʻai, ʻaʻole e hōʻeha ʻia ke kino, ʻoi aku, e hoʻomaikaʻi ai kou olakino. Ma hope o nā mea āpau, ʻike ʻia he hopena maikaʻi ka meaʻai kūpono i ka hana o kā mākou nā lālā a me nā ʻōnaehana. ʻAʻole paha ʻoe e hālāwai me ka wī, nāwaliwali a me nā hoa ʻoluʻolu ʻē aʻe o nā ʻano he nui o ka lilo ʻana o ka paona.
- Ma ke ʻano he rula, inā ʻaʻole ʻoe e hōʻino wale i ka ʻai ʻōpala, ʻaʻole hoʻi ke kaumaha ma hope o ka papaʻai no ka manawa lōʻihi. Ke aʻo aku nei ke ʻano iā ʻoe e ʻai pono a, ʻoiai, i ka pau ʻana, ʻaʻole ʻoe makemake e hoʻopiha i ke kino me nā mea momona a me nā calorie kiʻekiʻe. ʻOiaʻiʻo, i ka wā o ka papaʻai, kūkulu hou ʻia ʻo ia i kahi ala hana hou, a, no laila, ua loli kā mākou makemake.
- Eia kekahi, he hopena maikaʻi ka papa Lūkini i ka metabolism. Hoʻonohonoho ʻia nā hana Metabolic, a hoʻonui kēia i nā manawa o ka mālama ʻana i ka hopena i loaʻa i ka wā o ka pohō kaumaha.
- ʻO ka nūhou maikaʻi ma ka ʻai Lūkini ʻaʻole pono ʻoe e kūʻai i nā huahana ʻokoʻa, pipiʻi, paʻakikī e loaʻa. Hoʻokumu ʻia ka meaʻai ma luna o nā meaʻai i kūʻai ʻia ma kahi kokoke i nā hale kūʻai a i ʻole ka mākeke. Hiki iā ʻoe ke ulu i nā huahana he nui iā ʻoe iho inā he māla lau ʻai kāu.
Nā mea maikaʻi ʻole o ka papaʻai Lūkini
- ʻO ka hoʻoholo ʻana i nā hemahema o ka papa Lūkia he mea nui loa ia. ʻO kahi laʻana, manaʻo nā meaolaʻai i ka lohi o ka pohō kaumaha ma ke ʻano he pono. Akā no kēlā poʻe makemake makemake e lilo koke nā paona, hiki ke hāʻawi ʻia i ka hōʻemi kaumaha lōʻihi lōʻihi i nā mea maikaʻi ʻole.
- ʻAʻole paha i ka poʻe āpau ka ikaika a ahonui e kaohi i kā lākou papaʻai no kekahi manawa.
- Pono nā lula o ka papa Lūkia i kahi manawa kūpono e hoʻomākaukau ai i ka meaʻai, i ʻoluʻolu ʻole paha i ka poʻe ʻoluʻolu ʻole me ka kuke ʻana a i ʻole nā mea hana nui.
Ke hāpai hou nei i ka papaʻai Rūkia
ʻOi aku ka maikaʻi ʻaʻole e hele i nā mahina ʻekolu e hiki mai ana e hana hou i ka papaʻai Lūkini (inā noho ʻoe ma luna o ia mea no hoʻokahi mahina).