ʻO kaʻai hema, 6 mau pule, -16 kg

ʻO ka lilo ʻana o ke kaupaona a 16 kg i 6 mau pule.

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1080 Kcal.

ʻO ka Diet Hema (aka ʻo ka South Beach Diet) i hoʻomohala ʻia i ka makahiki 1999 e ka mea maʻi cardiologist ma Florida i hoʻokumu ʻia ʻo Arthur Agatston. Ua hoʻonāukiuki ʻia ke kauka e kona makemake e kōkua i nā mea maʻi e lilo i ka paona, no ka mea, e like me kou ʻike, ʻo ka nui o ke kaumaha o ke kino e hoʻoulu ai i ka ukana ma ka mākala puʻuwai. ʻO ka peculiarity o ka papaʻai hema ʻaʻole ia he hōʻemi nui i ka lawe ʻana o ka calory, akā i ke kaohi o ke kaulike o nā haʻalako, nā protein a me nā momona.

Koina ʻai hema

Manaʻo mua ʻo Arthur Agatston e hoʻoneʻe i nā haʻahaʻa ʻino mai ka meaʻai, e hana wikiwiki ʻia e ke kino a kōkua i ke kahe ʻana o ka glucose i ke koko. ʻO nā huahana i hoʻomaʻemaʻe ʻia, ke kō a me nā huahana a pau me kona ʻike, nā mea i kālua ʻia i hana ʻia mai ka palaoa keʻokeʻo e hele ʻole i ʻaneʻi. Pono e hoʻololi ʻia nā meaʻai maikaʻi ʻole me nā meaʻai momona i nā kaʻapona maikaʻi, ʻo ia hoʻi, nā kīʻaha piha, nā mea kanu, a me nā legumes.

Hoʻolālā ka mea kākau o ka ʻenehana e hana i nā manipula like me nā momona. Hoʻoweliweli nā momona holoholona a me nā trans trans. No laila, hōʻole mākou mai ka waiūpaka, ka margarine, ka puaʻa a me ka līlī, nā ʻano mea like ʻole, mayonnaise, ketchup. A e huki mākou i nā momona polyunsaturated pono no ke kino mai nā iʻa a me nā aila mea kanu.

Māhele ʻia ka hana hema i 3 pae.

ʻO ka pae mua ʻO ka meaʻai e kuhikuhi ana i ka "hoʻololi" i ke kino mai nā huahana ʻino i nā mea pono. Pono i kēia manawa hōʻole mai:

- kaʻiʻo momona;

- ka waiū momona kiʻekiʻe;

- kō, nā mea ʻono o nā hale kūʻai like ʻole;

- nā hua palaoa a me nā mea momona a pau;

- laiki;

- uala;

- kāloti;

- kulina;

- nā huaʻai, nā hua a me nā wai i ʻoki ʻia mai loko o lākou;

- ka waiū;

- yogurt;

- mau mea inu ʻona.

Hoʻokumu i kahi papaʻai pono ka pae mua no:

- kaʻiʻo momona me ka ʻole o ka ʻili (pono ia e ʻai i nā hoʻopiha moa);

- iʻa a me nā iʻa kai;

- ōmaʻomaʻo;

- pulupulu;

- nā huahana meaʻai non-starchy (kukama, eggplants, legumes, kāpeti, turnips, ʻōmato);

- ka wai momona momona momona a me ka waiū paakiki momona.

Hiki iā ʻoe ke hoʻopau i kahi hua liʻiliʻi o nā hua liʻiliʻi. A pono e hoʻāla ʻia nā kīʻaha me ka aila mea kanu (ʻoi aku ka aila ʻoliva), ʻaʻole mālama ʻia i ka wela.

Paipai ʻia e hoʻolālā i 5 mau meaʻai - 3 mau meaʻai nui a me nā meaʻai liʻiliʻi ʻelua. Inā pōloli ʻoe ma hope o ka ʻaina awakea, mai hoʻomāinoino iā ʻoe iho a lālau i kahi ʻai liʻiliʻi i ʻae ʻia (akā ʻaʻole ma mua o ka hiamoe wale nō. ʻAʻole hōʻike ʻia ka nui kikoʻī o ka meaʻai i hoʻī ʻia, e hoʻolohe i kou kino. E hoʻāʻo e ʻai i ke ala e māʻona ai ka pōloli, akā ʻaʻole e ʻai nui. Hiki i ka pae mua ke kū i ʻelua mau pule, ka pohō kaumaha ma luna o ia he 2-4 kilo.

ʻO ka pae ʻelua e mau ana ka papaʻai hema a hiki i kou kau paona i makemake ʻia, akā aʻoaʻo ʻo Arthur Agatston e pili pono i kēlā papaʻai no ʻelua mau mahina. Inā ua pau ke kaupaona ʻana e hoʻemi, a laila, ʻo ka mea paha, ua hōʻea ke kino i kāna hapa nui i kēia manawa. A laila e hoʻomau i ka pae aʻe - hoʻohui i ka hopena. A inā makemake ʻoe e lilo hou ke kaupaona, hiki iā ʻoe ke hoʻi i ka ʻenehana ma hope.

No laila, i ka lua o ka hana, hiki iā ʻoe ke ʻai i nā meaʻai āpau i pāpā mua ʻia. He mea pono wale nō ke kaupalena ʻana i ke alo o nā mea ʻono, ke kō, ka confectionery, ka laiki keʻokeʻo, nā ʻuala, nā hua starchy a me nā wai mai iā lākou i ka meaʻai e like me ka hiki. Mai nā huahana i makemake ʻole ʻia, hiki iā ʻoe ke ʻai i kēia manawa: nā hua ʻai ʻole a me nā huaʻai, ka waiū, ka yogurt ʻole, kefir me ka liʻiliʻi o ka momona momona, ka laiki (ʻoi aku ka maikaʻi), ka buckwheat, ka oatmeal, ka bale, ka berena ʻeleʻele, ka pasta mai ka palaoa durum. Inā makemake ʻoe e inu waiʻona, inu i ka waina ʻulaʻula maloʻo. Hiki iā ʻoe ke hoʻomaʻamaʻa iā ʻoe iho me kahi ʻāpana kokoleka ʻeleʻele (e hoʻāʻo e koho i kahi me ka nui o ka koko ma kahi o 70%) a me kahi kīʻaha koko. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā mea ʻono i ke kakahiaka a i ʻole, i nā hihia koʻikoʻi, i ka wā awakea. Akā ʻo ke kumu o ka meaʻai, inā makemake ʻoe e lilo i ke kaumaha i ka wikiwiki, pono e hana ʻia i nā huahana i ʻōlelo ʻia no ka pae mua o ka ʻai. ʻO lākou ka mea e noho nei i ka meaʻai mua.

ʻO ke kolu o ka pae hoʻihoʻi iā mākou i ke ala maʻamau o ke ola a mālama i ka kaumaha hou. ʻAʻohe lula maopopo o ka ʻai ʻana ma aneʻi. Akā, ʻoiaʻiʻo, inā ʻaʻole ʻoe e makemake e alo hou i nā paona nalowale, pono ʻoe e hoʻoulu i nā momona momona a me nā kōpona i ka hiki. Ke pale nei nā loina kumu i ka ʻai nui a me ka meaʻai ʻole (ʻoi aku ma mua o ka hiamoe ʻana).

Papa kuhikuhi papaʻai hema

Kuhi i ka papa kuhikuhi o kēlā me kēia lā no kēlā me kēia pae o ka papaʻai hema

Hōʻoia 1

ʻO ka ʻaina kakahiaka: nā hua moa i kāwili ʻia ʻia mai kekahi mau hua keʻokeʻo hua manu me nā ʻāpana o ka puaʻa a me nā ʻalalā; He kīʻaha wai wai kōmato; tī a kope paha.

Mea ʻai māmā: kahi ʻāpana o ka tī momona momona.

ʻO kaʻaina awakea: ka saladi o ka tuna, i kēnā i kāna wai ponoʻī, nā ʻōmato a me nā pīni ʻōmaʻomaʻo, i hoʻowali ʻia me ka aila ʻoliva.

Mea ʻai ahiahi: he mau punetēpō o ka tīhi momona momona.

ʻO kaʻaina awakea: steak grilled; uahi broccoli; palai ʻia a hoʻomoʻa ʻia me ka tī a me ka wai basil.

Hōʻoia 2

Kakahiaka: ʻoatmeal ma ka wai; kekahi mau ʻōpelu i ke aniani kokoleka; he kīʻaha kī a kope paha.

Mea ʻai māmā: hua moa moa i paila ʻia.

ʻO kaʻaina awakea: kahi salakeke o ka moa moa i hoʻolapalapa ʻia, nā ʻōmato, ka lettuce a me ka basil me kekahi mau kulu o ka aila mea kanu.

Mea ʻai ahiahi: ka momi a me kahi ʻāpana o ka tī momona momona.

ʻO kaʻaina awakea: hoʻopiha i ka salmon fillet me ka milo; palaʻai mea kanu; i ka piha lima o nā strawberry hou.

Hōʻoia 3

ʻAina kakahiaka: ʻelua mau kuki oatmeal; hapa hapalua o ka hua waina; he kīʻaha kī a kope paha.

Lunch: sandwich (hoʻohana i ka palaoa wholemeal, pipi bipi, ʻōmato, ʻaka, lettuce).

ʻO kaʻaina awakea: ka sāleta mea ʻai hou a i ʻole ka mea ʻai lau; kahi ʻāpana o ka umauma moa i hoʻomoʻa ʻia; kahi peach a i ʻole ʻelua mau apricots; he kīʻaha o ka yogurt momona momona me ka ʻole o nā mea hoʻohui.

Nā Contraindications i ka papaʻai hema

  • ʻAʻohe kapu kapu o ka hana hema e pili ana i ka hoʻokō. ʻAʻole hiki iā ʻoe ke noho ma luna wale no nā wahine hāpai a lactating, akā no lākou ua pāpā ʻia kekahi papaʻai.
  • Pono ʻoe e akahele i ke kau ʻana i kahi papaʻai a i ke alo o nā maʻi maʻi, keu hoʻi i ka wā koʻikoʻi.

Nā mea maikaʻi o ka ʻAi Hema Hema

  1. Kaulana a hoʻokipa maikaʻi ʻia ka Diet Hema no kona pono. ʻO ka manawa pinepine, ma hope o ka pae mua o ka ʻenehana, nalo ke kanaka kaumaha i 3-7 kg. I ka mahele ʻelua, pakele ia, ma ka awelika, 2-3 kg i kēlā me kēia pule.
  2. ʻO ka hoʻokō ʻana i kēia mau rula papaʻai, e like me ka nui o nā kauka a me nā kauka, he hopena maikaʻi i ke olakino. Hoʻonohonoho ʻia ke kiʻekiʻe o ke kō i ke kō, ʻike ʻia nā ʻōwili e alakaʻi ai i nā pilikia he nui, e like me ka momona.
  3. Hoʻoemi i ka makaʻu o ka hālāwai ʻana i nā maʻi puʻuwai e ka hoʻohaʻahaʻa ʻana i nā momona holoholona i ka papaʻai. ʻO nā aila mea kanu (ʻoi aku hoʻi ka ʻoliva, ka aila walnut) he hopena maikaʻi i ke ola maʻamau o ke kanaka a me ka mokuʻāina o ke kino.
  4. ʻO ka papaʻai i manaʻo ʻia, i ka hoʻohālikelike ʻana me nā papahana papaʻai ʻē aʻe, kaulike kūpono a ʻoluʻolu hoʻi. ʻAʻole paha ʻoe e ʻeha i ka colic pōloli, ʻike nāwaliwali, luhi a me nā "ʻoliʻoli" ʻē aʻe o nā papaʻai paʻa.

Nā mea maikaʻi ʻole o ka papaʻai hema

  • Paʻakikī pinepine ka hoʻokō ʻana i ka pae mua o ka ʻai hema. I kekahi manawa hiki ke ʻike ʻia ka ʻili maloʻo, ka make wai ikaika, ka ʻono metala i ka waha, no ka mea, ma muli o ka nui o nā huahana protein i ka meaʻai, piʻi ka ukana ma ke ake a me nā puʻupaʻa.
  • Ma ke ʻano he rula, me ka hoʻololi ʻana i ka pae ʻelua, kū kēia mau ʻōuli. Inā paha i ka lua o ka manawa ʻike ʻoe i kekahi hana ʻoluʻolu ʻole e hana ʻia i loko o ke kino, e hoʻōki i ka papaʻai, inā ʻaʻole hiki iā ʻoe ke hōʻeha i kou olakino.
  • He paʻakikī paha ke ola ʻana no ʻelua mau pule me ka lawa ʻole o ka fiber ma ka papa kuhikuhi.

Hoʻohou hou i ka papaʻai hema

Inā makemake ʻoe e lilo i ke kaupaona me ka pololei, inā ʻoe e noʻonoʻo pono, hiki iā ʻoe ke hoʻi i ka pae mua o ka papaʻai hema i ka manawa āu e makemake ai.

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