Contents
- Nā koina ʻai Spectacle
- Pākaukau papaʻai papa ʻaina
- Papa kuhikuhi papa kuhikuhi Spectacle
- ʻO kahi laʻana o ka papaʻai o ka papa makai 20 mau helu
- ʻO kahi laʻana o ka papaʻai o ka papa makai 40 mau helu
- ʻO kahi laʻana o ka papaʻai o ka papa makai 60 mau helu
- ʻO ka papaʻai hōʻikeʻike Contraindications
- Nā pōmaikaʻi o ka papa ʻaina hōʻikeʻike
- Nā mea maikaʻi ʻole o ka papa makaʻai
- Papaʻai hōʻikeʻike hou
ʻO ka lilo ʻana o ke kaupaona a 15 kg i 40 mau lā.
Ka awelika o nā helu calorie o kēlā me kēia lā 1200 Kcal (40 puan no ka papa kuhikuhi).
Ua lohe ka hapa nui o ka papaʻai calorie a ua ʻike ʻia no lākou iho. Akā ke nānā aku nei kēia ʻenehana he luhi a hoʻoluhi iā ʻoe? I ka hoʻohālikelike ʻana iā ia, ua hoʻomohala ʻia kahi papa hana hiʻohiʻo kūikawā, kahi e pono ai e nānā i ka ʻai ʻana ʻaʻole nā caloriu, akā nā ʻāpana maʻamau (nā helu).
Nā koina ʻai Spectacle
Ke kamaʻilio nei e pili ana i nā lula o ka ʻai meaʻai, ʻike mākou he mea pono e kaupalena i ka ʻai ʻana i nā momona a me nā carbohydrates, a hāʻawi i ka makemake nui i nā huahana protein. Kōkua kēia i nā paona keu e pakele. Me ka nele i nā mea i loko o nā mea momona a me nā huahana i loaʻa i ka carbohydrate, pono ke kino e lawe iā lākou mai kāna mau momona momona.
Hiki iā ʻoe ke pili i ka papa ʻaina kia i 40 mau lā. Me ka nui o ke kaupaona i ʻike ʻia i kēia wā, hiki iā ʻoe ke lilo i 15 kg. Pono ka helu o nā aniani o ka meaʻai i 40 mau ʻāpana. Inā makemake ʻoe e nalo i nā paona mua i ka hiki wawe, ʻae ʻia e hoʻoliʻiliʻi kuikawa i ke kumu kūʻai o ka ration i nā 20 unit, akā ʻaʻole i haʻahaʻa.
No ka mālama ʻana i ke kaupaona e kū nei, pono ʻoe e ʻai ma kahi o 50 mau aniani i kēlā me kēia lā. ʻAe ʻia nā fluctuations a i 5-10 mau ʻāpana i nā ʻaoʻao ʻokoʻa. Akā pono ʻoe e nānā i kou kaupaona e hoʻoholo i ka helu kūpono e mālama ai iā ʻoe mai ka loaʻa ʻana o ka kaumaha.
Inā makemake ʻoe e loaʻa nā kilokilo, pono ʻoe e ʻai ma ka liʻiliʻi he 60 mau helu, e kiaʻi pū nei hoʻi i ka helu o ka hoʻohui o nā ʻano i makemake ʻia. ʻAʻole ia e koi ʻia ʻaʻole e nalo koke ke kaupaona, akā e loaʻa wikiwiki ke kaupaona (inā ʻaʻole kahi hōʻike olakino maopopo no kēia).
Hiki iā ʻoe ke ʻai i nā meaʻai, nā papa inoa o nā meaʻai me nā aniani ma lalo. Akā nō naʻe, e kia i nā meaʻai i loko o nā anakahi liʻiliʻi inā makemake ʻoe e lilo kaupaona. Kūkā nā mea ʻai pono e ʻai i ka meaʻai ma ka liʻiliʻi he 4-5 mau manawa i ka lā me ka ʻai ʻole a me ka inu ʻana i ka wai. ʻAe ʻia ke kī a me ke kope me ka uku ʻole (maʻamau, me ka ʻole o ke kō. He ʻōlelo aʻoaʻo kiʻekiʻe e hōʻole i ka hoʻohui o nā meaʻono. Hiki iā ʻoe ke ʻai i ke ahiahi, akā ʻoi aku ka maikaʻi o ka hoʻopili ʻana i ke kānāwai maʻamau o ka meaʻai kūpono a ʻaʻohe meaʻai māmā 3-4 mau hola ma mua o ke pio ʻana o ke kukui.
Pākaukau papaʻai papa ʻaina
ʻO ka iʻa, kuke me ka ʻaila ʻole - 0
Hoʻomoʻa ʻia kaʻiʻo me ka ʻaila ʻole - 0
100 g iʻa a iʻa paha (koe wale ka puaʻa) - 5
0,5 l o kefir a i ʻole ka waiū momona momona - 10
100 g yogurt / cheese / cottage cheese - 5
ʻO ka puaʻa iʻa iʻa a meaʻai paha (100 g) - 7
Sīkini paila a i ʻole sausage (1 pc.) - 1
Ketchup (1 tbsp. L.) - 1
Hua moa moa (1 pc.) - 1
ʻO nā hua ʻē aʻe koe ka ʻalani (100 g) - 5
ʻO kaʻiʻo puhi a i ʻole he sausage puhi (100 g) - 6
ʻAlani (1 pc.) – 2
ʻO nā hua i kāwili ʻia, me nā hua ʻelua - 7
Ke lawelawe nei i ka palaoa lau lau ʻole - 5
He pā liʻiliʻi o ka porridge - 20
Mahele o muesli - 5
ʻO ka pā waena o nā mea kanu i hoʻolapalapa ʻia a i paila ʻia paha - 10
Keke a paʻi paha (a i 100 g) - 5
1 pie waena - 19
Pā Pepa Sopa - 35 rub.
Māhele o ka palaoa (ma kahi o 30 g) - 3
100 gram bun - 8
ʻO ka ʻāpana o ka sup vegetarian - 8
Mālama i nā Chips - 25
ʻO kahi o ka pasta - 25
Sugar (1 tsp.) - 1
Jam, jam a meli paha (1 tbsp. L.) - 4
Nā biscuits liʻiliʻi, pancake, ʻoki kokoleka - 9
palapala aie… Aia ma luna nā meaʻai kaulana loa. Hiki iā ʻoe ke loaʻa nā aniani no nā huahana āpau ma ka Pūnaewele.
ʻO kahi laʻana o ka papaʻai o ka papa makai 20 mau helu
ʻAi kakahiaka: nā hua ʻōpala me nā ʻōmato, palai ʻia i kahi ʻaila ʻoliva liʻiliʻi.
ʻAi ʻai: ka umauma moa i hoʻolapalapa ʻia (slice) a me ka hapalua hua waina.
ʻO kaʻaina awakea: ʻōpū ʻōpū o ka moa; kahi ʻāpana o ka sup i hoʻomoʻa ʻia i ka moaʻiʻo momona.
ʻAina ahiahi: kālua ʻia nā iʻa wīwī me nā mea kanu, kāpīpī ʻia me ka wai lemon.
ʻO kahi laʻana o ka papaʻai o ka papa makai 40 mau helu
ʻAina kakahiaka: 2 hua moa i hoʻolapalapa ʻia; 30 g o ka buckwheat porridge i hoʻolapalapa ʻia (hōʻike ʻia ke kaumaha no nā cereals maloʻo).
Snack: a hiki i ka 200 g o ka curd haʻahaʻa momona a me ka hapalua o ka ʻāpala.
ʻO ka ʻaina awakea: 200-250 g o ka pipi pipi stewed; kahi ʻāpana o ka stew meaʻai; he ʻāpana berena palaoa piha.
Mea ʻai ahiahi: ka hapalua kīʻaha o ka yogurt homemade (a i ʻole nā mea inu waiū fermented) me ka hoʻohui o kahi hua liʻiliʻi o nā hua a me ka bran.
ʻO kaʻaina ahiahi: hoʻopiha iʻa iʻa me nā mea kanu.
ʻO kahi laʻana o ka papaʻai o ka papa makai 60 mau helu
Kakahiaka: 2 mau hua i hoʻolapalapa ʻia; 4 tbsp l. kuke ʻia ka palaoa buckwheat i kuke ʻia i ka wai.
Mea ʻai māmā: he ʻāpala a me 200 g o ka curd momona momona.
ʻO kaʻaina awakea: ka moa moa i kuke ʻia i ka nui o 200-250 g; nā mea kanu i kohu ʻia a me 2 mau ʻāpana berena rye.
Mea ʻai ahiahi: ka hapalua kīʻaha yogurt me nā hua; hoʻokahi marshmallow a i 30 g o kokoleka pouli.
ʻO kaʻaina awakea: ka iʻa i hoʻomoʻa ʻia me kahi hapa liʻiliʻi o ka salakeke mea kanu.
ʻO ka papaʻai hōʻikeʻike Contraindications
- ʻO nā contraindications i ka ʻenehana nānā e pili ana i nā maʻi o ke ake, nā puʻupaʻa (ma muli o ka nui o ka protein i loko o ka meaʻai), a me nā kino o ka gastrointestinal tract.
- ʻO ka noho ʻana ma ia ʻano papaʻai ʻaʻohe koi ʻia no ka poʻe ʻōpio, ka poʻe ʻelemakule, me ka exacerbation o nā maʻi maʻi mau.
- ʻIke ʻia ʻo ka mālama ʻana i nā papaʻai he nui ka cont conticated no nā wahine hāpai a lactating. Akā, ua huikau nā manaʻo o ka poʻe loea. Hoʻomaopopo kekahi o lākou e pono i nā wahine i kēia kūlana ke ʻai i nā mea hou aʻe a ʻoi aku ka nui ma mua o nā lula o ka papa hōʻikeʻike. Manaʻo nā poʻe ʻē aʻe i kēia hana, ma ka ʻaoʻao ʻē aʻe, kūpono loa no nā wahine i loaʻa ka nui o ke kaupaona i ka wā o ka hāpai keiki ʻana (kahi e hiki ai ke hoʻopilikia i ke olakino o ka makuahine a me ke keiki hānau ʻole). Akā i kēia kūlana, pono e kūkākūkā me kāu kauka alakaʻi i mea e hōʻalo ai i nā pilikia.
Nā pōmaikaʻi o ka papa ʻaina hōʻikeʻike
ʻO kekahi o nā keu nui o ka papa makaʻai i kēia mau mea:
- maʻalahi ka maʻalahi (hoʻohālikelike ʻia i nā ʻenehana ʻē aʻe);
- Loaʻa ka palena iki o nā kapu a me nā contraindications a no laila kūpono no ka ʻaneʻane āpau;
- hana kūpono;
- ʻaʻole pono e haʻalele i kāu mau huahana punahele;
- me kahi papa kuhikuhi i hoʻolālā pono ʻia, hōʻemi ke kaumaha me ka ʻole o ka pōloli;
- hiki iā ʻoe ke lilo i ke kaupaona me ka loaʻa ʻole o ke kaumaha o ke kino a me ka noʻonoʻo pono;
- ka hoʻomaikaʻi ʻana i ke ola laulā;
- ka hoʻoikaika ʻana i nā ʻaʻa mākala.
Nā mea maikaʻi ʻole o ka papa makaʻai
ʻO nā mea maikaʻi ʻole o ka papa maka maka, e like me ka manaʻo o nā loea mana i ka papa o ka meaʻai, e hoʻopili i nā mea aʻe.
- Aia i loko o ka papa ʻai meaʻai kahi ʻano maikaʻi ʻole o nā huaʻai a me nā huahana meaʻai. He liʻiliʻi nā cereals ʻokoʻa (ʻoi aku ka nui o lākou ma mua o ka ʻiʻo a me nā meaʻai protein ʻē aʻe he nui). Hiki i kēia ke kumu i nā pilikia digestive.
- ʻAʻole kūʻē ka papaʻai i ka ʻai ʻana o kaʻiʻo momona, ka mea hiki ke hoʻopilikia maikaʻi ʻole i ke kūlana o ke olakino inā ʻaʻole hoʻokō kekahi i kahi palena kūpono.
- Ma ke kumumanaʻo, ʻaʻole kūʻē ka ʻenehana i ka inu ʻana i ka nui o ka waiʻona (no ka laʻana, 100 g vodka he 0 mau helu).
- ʻO ka ʻai ʻana i kēlā ʻōnaehana, hiki i ke kanaka ke hele i kāna ʻai calorie, ka mea, e like me nā ʻōlelo aʻoaʻo a ka meaʻai kūpono a noʻonoʻo hoʻi, ʻaʻole makemake ʻia.
- Hiki ke paʻakikī i ka manawa mua e helu i kāu mau helu me nā meaʻai āu e ʻai ai. Pono ʻoe e mālama i kahi pākaukau ma ka lima a nānā me ia i ʻole ai e ʻai nui.
Papaʻai hōʻikeʻike hou
ʻAʻole ia e koi ʻia e ʻae i ka mālama pinepine ʻana i ka papa hōʻike pīhoihoi ʻoi aku ka nui o 2 (maximum 3) i kēlā me kēia makahiki (ʻo ia hoʻi kahi papaʻai a 40 mau helu). A e mālama i ke kaupaona, ʻai i nā helu he 60, maʻamau me ka hōʻeha ʻole i ke olakino, mālama nā kānaka no nā makahiki he nui.