Contents
ʻO ka lilo ʻana o ke kaupaona a 3 kg i 5 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1000 Kcal.
ʻO ke ʻano o ka lilo ʻana o ke kaupaona me ka inoa ʻano ʻole “kaʻai liʻiliʻi” he nui nā koho. ʻAe lākou iā ʻoe e lilo i kahi liʻiliʻi o nā kilokilo a ke kanaka i ʻai ai i kēia manawa, a lilo i ka kaumaha. Ke kono aku nei mākou iā ʻoe e koho i ke ʻano o ka lilo ʻana o ke kaumaha kūpono ʻole e kūpono iā ʻoe.
Nā koina ʻai liʻiliʻi
Koho mua ʻAi ʻia kahi meaʻai liʻiliʻi no ka poʻe makemake e hoʻopau i ka 2-3 kilograms. ʻOi aku ka maikaʻi o ke kaumaha "hou" (i ʻai ʻia i kēia manawa). Inā ma ka hopena o ka ʻenehana ʻaʻole ʻoe e poʻo i ka pōʻino, e hauʻoli ka hopena iā ʻoe no ka manawa lōʻihi. Pono ʻoe e ʻai i ʻehā mau manawa i ka lā, e hoʻokumu i ka papa kuhikuhi i ka ʻiʻo wīwī, nā mea momona momona, nā huaʻai a me nā mea kanu. ʻO nā mea inu a pau ma kahi meaʻai liʻiliʻi e inu ʻole me ke kō, akā, inā makemake ʻia, hiki iā ʻoe ke "pamper" iā lākou me kahi pani kō. Manaʻo ʻia e hōʻole i ka meaʻai ma hope o 19:00 a hoʻohui i nā haʻuki kula haʻahaʻa. I kēlā me kēia kakahiaka, 20-30 mau minuke ma mua o ka ʻaina kakahiaka, pono ʻoe e inu i ke aniani o ka wai e ala i ke kino a hoʻomaka i nā kaʻina metabolic. Manaʻo ʻia e hōʻole i ka paʻakai no ka manawa ʻai a hāʻawi paha i nā kīʻaha i nā mea liʻiliʻi a ma mua o ka ʻai ʻana, ʻaʻole i ka wā o ka hoʻomākaukau ʻana.
Pākuʻi ʻia kahi papaʻai liʻiliʻi ʻO kaʻai "saucer" or “Pā liʻiliʻi”… E like me ka mea i ʻike ʻia e ka poʻe meaʻai meaʻai, ʻo ke kumu o ke kaumaha o ka hapa nui o ka poʻe aia i ka ʻai nui. ʻAi nui ka poʻe i ʻelua (ʻekolu) manawa ʻoi aku ka nui o ka meaʻai ma mua o ka mea e pono ai. Aia ka papaʻai i nā lula maʻalahi. No laila, pono ʻoe e ʻai i ʻehā mau manawa i ka lā, akā ʻo nā huahana a pau i hoʻohana ʻia, i helu ʻia no ka ʻai hoʻokahi, pono e kūpono i loko o kahi saucer maʻamau. ʻAʻole kapu kēia ʻai i kekahi mau meaʻai. Hiki iā ʻoe ke ʻai i nā mea āu e makemake ai. Makemake ʻoe e "ʻai" i kahi keke a i ʻole kahi pahu kokoleka? ʻaʻole pilikia. ʻO ka mea nui, ʻo ka meaʻai e kūpono i ka ipu i ʻōlelo ʻia. Akā, ʻoiaʻiʻo, pono ʻoe e hoʻāʻo e kūkulu i ka meaʻai nui ma ka meaʻai olakino. ʻOiaʻiʻo, inā ʻaʻole ʻoe e ʻoi aku ma mua o ka ʻai ʻana o ka calorie maʻamau a lilo ke kaumaha ma ka ʻai ʻana i nā mea ʻino, hiki i ke kino ke hoʻomaka e ʻike i kahi hemahema o nā meaʻai e pono ai e huki mai nā meaʻai kūpono. No laila e hoʻāʻo e hōʻoia i ka papa kuhikuhi kahi wahi no nā mea kanu, nā huaʻai, ka ʻiʻo wīwī, ka iʻa, ka iʻa, nā cereals, ka waiū momona haʻahaʻa a me ka waiū. ʻAʻole kēia e kōkua wale i ke kaumaha o ke kaumaha, akā kākoʻo pū kekahi i ka hana maʻamau o ke kino.
No nā pohō kaumaha, me ka nui o nā paona keu, i nā lā ʻehiku mua, hiki iā ʻoe ke hoʻolei a ʻelima o lākou. I ka pule ʻelua, ma ke ʻano he kūlana, he hapalua o ke kaupaona e hele. Eia kekahi, e "hoʻoheheʻe" ke kino me ka lohi, a he maʻamau kēia. Inā maikaʻi ʻoe, hiki iā ʻoe ke hahai i kēia papaʻai a māʻona ʻoe i kāu kiʻi. ʻO ka maikaʻi o kēia ʻano papaʻai liʻiliʻi ma muli o ka ʻoki ʻana i nā meaʻai kūpono ʻole, hoʻemi ʻia ka ʻike calorie o kāu papaʻai.
He mea pono e hoʻomaopopo i ka nui o ka hōʻemi ʻana i ka nui o nā meaʻai e hiki ke kaumaha no ka ʻōpū. Inā ʻai ʻoe ma mua me ka nui aku, a laila ʻokiʻoki i ka nui o nā meaʻai me ka mālie. ʻO kahi laʻana, ma kahi o nā kīʻaha mau he ʻekolu (inā ʻai ʻoe e pili ana i ka manawa he nui), no nā lā ʻai mua ʻelua, hoʻopau i nā kīʻaha ʻai ʻelua i hoʻokahi pāʻina. No kekahi mau lā he 2-2, e ʻai i hoʻokahi a me ka hapalua saucers o ka meaʻai i ka manawa hoʻokahi, a laila hoʻolauna wale i nā lula papaʻai me ke koʻikoʻi loa. Malia paha, i kēia hihia, ʻaʻole e hōʻike ke kaupaona ʻana iā ia iho i ka wikiwiki o ka uila, akā e hana ʻia me ka pilikia ʻole o ke kino a me ka noʻonoʻo.
ʻO ke ala pololei i waho o ka ʻai "saucer" e hōʻike wale ana i ka hoʻonui iki ʻana i ka nui o ka meaʻai maʻamau a hana ʻia ma ka hoʻohui ʻana i nā calorie. Hoʻohui liʻiliʻi i nā calorie a pau ke kaumaha. Hoʻohui ʻia ka hoʻohui ʻana i ke kaumaha i nā kīʻaha ma kahi ala kūpono, he mea nui loa kēia i ka manawa ma hope o ka meaʻai. No ka laʻana, ʻaʻole hiki iā ʻoe ke ʻai i ka salakeke huaʻai ʻole, akā i hoʻomoʻi ʻia me ka ʻaila meaʻai, hiki ke hoʻohui ʻia kahi pata liʻiliʻi a i ʻole ka ʻaila ʻawaʻawa i ka porridge, ma kahi o ka apple a i ʻole ka pear, hiki iā ʻoe ke ʻai i ka maiʻa ʻoi aku ka momona a mālama iā ʻoe iho i nā hua waina. .
E like me kāu e ʻike ai, he nui nā mea kaulana e ʻai e like me ke ʻano o ka "saucer" (Natalya Koroleva, Angelica Varum, Ksenia Sobchak, etc.).
Ma kahi papaʻai liʻiliʻi, ʻaʻole ia e ʻeha ke lawe i kahi paʻakikī o nā wikamina a me nā minelala, kahi e kōkua ai i ke kino e hana piha me ka manaʻo ʻole i ka hemahema o nā mea nui.
ʻO ka papaʻai papaʻai liʻiliʻi he 5-8 mau lā
ʻAʻai kakahiaka: ka palaoa palaoa piha me kahi ʻāpana o ka paʻakai feta a i ʻole ka paʻakai ʻē aʻe me ka liʻiliʻi o ka momona; kahi aniani o ka waiū skim (hiki iā ʻoe ke hoʻololi iā ia me kefir a i ʻole yogurt ʻole); ʻalani a ʻāpala paha; he kīʻaha kī / kofe.
ʻO kaʻaina awakea: kaʻiʻo moa (ʻoi aku ka maikaʻi o ka umauma) i ka nui o 150 g a iʻole ka nui o ka iʻa lean; kahi ʻāpana o ka salakeke o nā mea kanu non-starchy, kāpīpī ʻia me ka wai lemon; he ʻāpana palaoa ʻeleʻele; kiwi; Kofe kī.
Mea ʻai ahiahi: kahi kīʻaha o kefir momona momona a waiū paha.
ʻO ka ʻaina ahiahi: iʻa / ʻiʻo i hoʻolapalapa ʻia (a hiki i 100 g) a i ʻole 2 mau hua moa i hoʻolapalapa ʻia; 200 g o ka stewed a i ʻole nā mea kanu maka; he kīʻaha o kēlā me kēia wai hou; Kofe kī.
ʻO kahi laʻana o ka papaʻai "saucer"
Poakahi
ʻO ka ʻaina kakahiaka: ka mea ʻai me kahi ʻāpana o ka lihi a me ka ʻōmato; kī a kope paha, a wai wai paha.
Lunch: 150 g o nā mea ʻai i kuke ʻia, i hoʻowali ʻia me ka momona momona momona.
Palekana, he ʻāpala.
ʻO kaʻaina awakea: 100 g iʻa i hoʻomoʻa ʻia me nā punetēpu o nā pi i hoʻolapalapa ʻia.
Pōʻalua
ʻO ka ʻaina kakahiaka: ka hua moa i hoʻolapalapa ʻia a me ke aniani o ka yogurt maoli; kope.
ʻAi: ka'ōmato a me kahi'āpana puaʻa i hoʻolapalapaʻia.
Mea ʻai ahiahi: ka hapalua pōpō a me ke kīʻaha o kefir / yogurt.
ʻO kaʻaina awakea: a i 150 g o ka palaoa lau.
Pōʻakolu
Kakahiaka: 4-5 st. l. muesli i hoʻowali ʻia me ka yogurt; tī a kope paha.
Lunch: pola o ka sop momona momona momona; palaoa palaoa holoʻokoʻa.
Mea ʻai ahiahi: ka hapalua o ke kīʻaha o ka strawberry a me ka mānoanoa maiʻa, a no ka poʻe me kahi niho ʻono, ʻae ʻia kahi ʻāpana kokoleka pouli.
ʻAina ahiahi: kahi sanwiti me ka tuna, nā ʻāpana kukama a me nā lau salakeke; kī.
Poaha
ʻAina kakahiaka: 2 mau hua moa, i kālua ʻia i ka hui o kahi ʻōmato a me kahi lima o ka milo.
ʻO kaʻaina awakea: salakeke o nā kukama a me nā'ōmato; he ʻāpana ham a ʻiʻo paha.
Mea ʻai ahiahi: 100 g tī momona momona me nā ʻāpana hua.
ʻO ka ʻaina ahiahi: ʻo ka pipi turkey me ka pī a me nā kāloti.
Pōʻalima
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka oatmeal me nā apricots maloʻo, i hiki ke kinaki ʻia me 1 tsp. meli maoli.
ʻO kaʻaina awakea: hupa puree supa.
Mea ʻai ahiahi: milkshake me nā hua i hoʻohui ʻia.
ʻAina ahiahi: kahi ʻāpana salmon stewed a me kahi tōmato.
Aloha Hawaii
ʻO ka ʻaina kakahiaka: kahi sanwī me ka tī a me ka leteto; tī a kope paha.
ʻAina awakea: 100 g o ke ake stewed a me kahi kukama.
Mea ʻai ahiahi: kahi ʻāpana o nā pai hua a i ʻole nā mea ʻono punahele ʻē aʻe; hapalua kīʻaha o kefir a i ʻole yogurt maoli.
ʻO kaʻaina awakea: ka saladi o nā beets a me ka tī me kahi kulu o ka ʻaila mea kanu a me ka wai lemon.
Lāpule
ʻAina kakahiaka: hua moa moa i kālua ʻia me ka tī; ʻāpala; tī a kope paha.
ʻO kaʻaina awakea: ʻo ka sup i hana ʻia mai kaʻiʻo a me ka lihi, i ʻae ʻia e hoʻopiha me kahi liʻiliʻi o ka momona momona momona momona.
Mea ʻai ahiahi: pancake me ka hoʻopiha berry.
ʻO kaʻaina awakea: ka kukama a me ka salakeke kōmato.
Contraindications no kahi papaʻai liʻiliʻi
- ʻAʻole hiki ke hoʻopili i kahi papaʻai liʻiliʻi i nā wā o ka hāpai ʻana a me ka lactation, no nā keiki a me nā ʻōpio, a me ke alo o nā maʻi o ka gastrointestinal tract, ka mea i ʻae ʻole e kaupalena i ka nui o nā meaʻai i hoʻopau ʻia.
- He ʻōlelo aʻoaʻo e nīnau i ke kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai.
Nā mea maikaʻi o ka papaʻai liʻiliʻi
- ʻO ka pōmaikaʻi nui o kahi papaʻai liʻiliʻi i ka mana mua ʻo ia i loko o kahi manawa pōkole hiki iā ʻoe ke lilo i mau kilokilo me ka ʻole o ka ʻike ʻana i ka wī a me ka ʻai ʻokoʻa loa.
- ʻOiaʻiʻo, hiki iā ʻoe ke kamaʻilio e pili ana i nā meaʻai ʻē aʻe ma ka huli ʻana i ka "papa." Maanei ʻaʻole pono ʻoe e haʻalele loa i nā huahana meaʻai a hiki iā ʻoe ke lilo i ke kaumaha me ka ʻole o ka ʻeha o ka hiki ʻole ke ʻai i ka ʻono i makemake ʻia.
- ʻO ke kaulike o ke ʻano hana e ʻae iā ʻoe e pili iā ia no kahi manawa lōʻihi a lilo i kekahi nui o nā paona keu.
- Hiki iā ʻoe ke hana i kahi papa kuhikuhi ma muli o kāu makemake makemake. ʻAʻole pono ʻoe e ʻai i nā meaʻai ʻono ʻole āu e makemake ai.
- Kōkua ka papaʻai e hoʻoliʻiliʻi i ka ʻōpū, kahi e hoʻonui ai i ka manawa o ka mālama ʻana i kahi kino lahilahi no ka manawa lōʻihi.
Nā mea maikaʻi ʻole o ka papaʻai liʻiliʻi
- He paʻakikī nā poʻe me ka ʻōpū distended e hoʻomaʻamaʻa iā lākou iho e ʻai i nā meaʻai liʻiliʻi.
- I ka papaʻai mua, hiki i ka pōloli ke hoʻāʻo iā ia iho, pono ʻoe e maʻa i nā ʻāpana liʻiliʻi.
Ke hana hou nei i kahi papaʻai liʻiliʻi
E hana hou i ka mana mua o kahi papaʻai liʻiliʻi he 5-8 mau lā, inā makemake ʻia, hiki iā ʻoe ma hope o 2-2,5 pule.
No ka papa "saucer", inā ʻoe e manaʻo maʻamau a makemake e lilo nā paona hou, hiki iā ʻoe ke huli iā ia i nā manawa āpau āu e makemake ai.