Contents
ʻO ka lilo ʻana o ke kaupaona a 5 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 570 Kcal.
Pili nā poʻe he nui iā Tibet me kahi mea mamao a pohihihi hoʻi. ʻIke ʻia ʻo nā mōneka e noho ana ma laila e alakaʻi i kahi nohona ascetic a ʻike ʻia e ke olakino maikaʻi loa. ʻIke ʻia ʻo kekahi o nā kumu e kōkua i ke olakino maikaʻi a me ka lōʻihi o ke ola kaʻai Tibet kūikawā. Ke lilo a kaulana loa kēia ʻōnaehana meaʻai i waena o ka poʻe maʻamau. No hoʻokahi pule ma hope o nā lula o ka papaʻai Tibet, lawe ʻia i 5 paona keu.
Nā koina ʻai Tibet
ʻO ka hiʻohiʻona nui o ka meaʻai Tibet ka hōʻole ʻana i nā huahana ʻiʻo. ʻO ka ʻoiaʻiʻo, ʻo kēia ʻenehana he vegetarian-dairy. I ka manawa like, ʻae ʻia ka iʻa a me ka iʻa iʻa e ʻai ʻia, akā i nā mea liʻiliʻi a ʻaʻole i kēlā me kēia lā. Manaʻo ʻia e waiho i ka nui o nā huaʻai a me nā mea kanu i ka meaʻai, aia ma luna o lākou ke kau ʻana i ka manaʻo nui. Hiki iā ʻoe ke ʻai i kekahi o kā lākou ʻano, akā inā makemake ʻoe e ʻike ʻia ka hopena o ka pohō kaumaha, ʻoi aku ka maikaʻi o ka hōʻemi ʻana i nā huahana starchy. Ma ke ala, ʻo nā mea kanu kaulana loa i waena o nā Tibetans he kāpeti (cauliflower and plain), spinach, kāloti, kānana a me nā pepa bele.
Mai nā huahana dairy, pono e hāʻawi ʻia ka makemake i ka yogurt me ka ʻole o nā mea hoʻopihapiha, ka yogurt a me ke kefir momona haʻahaʻa. Hiki iā ʻoe ke ʻai i ka paʻakai homemade, ka cheese feta ʻōpio, ka curd, akā ʻaʻole "hoʻokahi", akā e hoʻohui iā lākou i ka lau ʻai a i ʻole nā hua salakeke. Wahi a ka poʻe Nutritionists, ʻoi aku ka maikaʻi o kēia mau meaʻai.
Aia kekahi mau huahana maikaʻi ʻole i hui pū ʻia me kekahi meaʻai. No ka laʻana, pono e ʻai ʻia nā melons, ʻāpala, maiʻa, blueberries, cherries a me blueberries e ʻai ʻia i 2 mau hola ma mua a ma hope paha o ka ʻai ʻana i nā kīʻaha ʻē aʻe.
ʻOi aku ka maikaʻi o ka hoʻomaka ʻana i kāu ʻai me nā huaʻai a i ʻole nā mea kanu ʻole, ʻoiai ʻo ka hapa nui o lākou he 70% wai. ʻAe kēia iā ʻoe e piha wikiwiki a hoʻomākaukau i ka ʻōpū e ʻeli i nā huahana waiū fermented, nā huaʻai starchy a me nā mea kanu, a me nā iʻa.
No ka hoʻomaopopo maikaʻi ʻana i ka hana ʻana o kēia meaʻai, pono ʻoe e noʻonoʻo i ka manawa e lawe ai ko mākou kino i ka ʻai. No ka laʻana, ʻai ʻia nā wai i loko o 15 mau minuke, nā huaʻai, nā mea kanu ʻai, a me nā huaʻai pololei, hou a i hoʻopaʻa ʻia paha i kekahi mālama wela, koe wale no ka palai, i ka hapalua hola. Hoʻokahi hola e ʻeli ai ke kino i nā iʻa a me nā meaʻai kai like ʻole; ʻoi aku ka maikaʻi o ka hoʻokomo ʻana i ia meaʻai i loko o ka ʻai me ka hui o nā huaʻai hou a i ʻole nā huaʻai. ʻO ke kaʻina hana o ka assimilation o ka waiu a me nā huahana waiū fermented hiki ke lawe i hoʻokahi hola a me ka hapa. Akā, i mea e ʻeli ai ke kino i ka ʻiʻo moa, ʻekolu hola ka lōʻihi. Hiki ke hana ʻia nā ʻiʻo ʻē aʻe e ke kino no 4 mau hola a ʻoi aku paha. ʻO ia ke kumu ʻoi aku ka maikaʻi o ka haʻalele ʻana i ka ʻiʻo i kēia manawa.
ʻOi aku ka maikaʻi ʻole e hoʻomehana wela i nā meaʻai i hiki ke ʻai maka ʻia, e hoʻonui kēia i ka mālama ʻana o nā mea pono i loko. Eia naʻe, ʻaʻole pāpā ʻia ka kuke ʻana. Kau ʻia kahi kapu kapu ma ka palai ʻana wale nō.
Wahi a nā lula o ka papaʻai Tibet, he mea nui ka nānā ʻana ʻaʻole wale i ka mea e ʻai ai, akā i ke ʻano hoʻi āu e ʻai ai. Ke ʻai nei, ʻaʻohe pono e wikiwiki e leʻaleʻa i kāu pāʻina i kahi leʻaleʻa. Kūʻē ka ʻenehana i nā meaʻai māmā ma ka wā hele. ʻO ke kūpono, e ʻai ʻoiai e hoʻolohe ana i nā mele noʻonoʻo. No laila ʻaʻole ʻoe e ʻōlelo maikaʻi i ka nui o ke kino, akā hoʻomaha a hoʻomaʻemaʻe ʻoe iā ʻoe iho i ka ʻuhane.
ʻO nā lula o ka papaʻai Tibet, e like me ka hapa nui o nā meaʻai, e ʻōlelo nei he mea ʻino ka ʻai ʻana i ka meaʻai ma mua o ka moe ʻana. ʻAʻole koi ka poʻe hoʻomohala i ke ʻano hana i ka wī a hoʻomaha lōʻihi ma waena o ka ʻaina awakea a me ka hoʻomaha o ka pō. He ʻōlelo aʻoaʻo ma ka liʻiliʻi ʻelua mau hola e hala ma waena o ka ʻaina awakea a me ka manawa hiamoe.
Hōʻike kēia i ka papaʻai Tibet a me kahi regimen inu kūikawā. Inu nui i ka wai maʻemaʻe (ʻoi aku ka maikaʻi o ka wai puna a wai mineral paha i loaʻa ʻole ka ʻenekini). ʻAʻole ia e koi ʻia e inu i nā wai i nā wā like ʻole: 30 mau minuke ma mua o ka ʻai ʻana a me hoʻokahi hola a me ka hapalua ma hope o kona hopena.
Hiki iā ʻoe ke kau i nā salakeke me kahi aila mea kanu liʻiliʻi. Inā maʻa ʻoe i ka ʻai ʻana me ka berena, me ka ʻole o ka hoʻohana ʻana he paʻakikī iā ʻoe e lawa a loaʻa ka hōʻoluʻolu, a laila ʻae ʻia e waiho i kahi berena liʻiliʻi i ka papaʻai. Akā koho i kahi koho calorie liʻiliʻi loa (e laʻa, e mālama iā ʻoe iho i kahi mau meaʻai palaoa āpau i ke kakahiaka). A hiki i nā mea aloha momona ke pepehi i ka nele o kā lākou mea punahele me kahi teaspoon o ka meli maoli. Eia kekahi, inā makemake ʻoe, hiki iā ʻoe ke loaʻa i kahi meaʻai māmā me ka nui o nā nati.
ʻOi aku ka maikaʻi o ka hōʻole ʻana i nā huahana ʻaʻole i ʻōlelo ʻia ma luna a i ʻole e hoʻolilo iā lākou i malihini loa i ka papa ʻai. Hiki iā ʻoe ke ʻai i ka paʻakai, akā ʻaʻole nui. Akā ʻoi aku ka maikaʻi o ka pale ʻana i ka mea ʻono a me nā mea inu. Ke pili i ka nui o ka meaʻai a me ka pinepine, e hoʻomaka mai kāu papa hana. ʻO ka mea nui ʻaʻole e ʻai nui. ʻOi aku ka maikaʻi ʻaʻole e hoʻopau i ka ʻai liʻiliʻi.
Mai ʻai i ka meaʻai māmā a hiki i ka wā e pau ai ka ʻai o ka ʻai mua. Inā ʻole, e hoʻolohi ʻia nā hana metabolic i loko o ke kino. E hoʻomaʻemaʻe pono i kēlā me kēia nahu a hoʻāʻo e ala aʻe i ka papa ʻaina me ka māmā. ʻO kekahi leka koʻikoʻi - i ka papaʻai Tibet, ʻaʻole ia e koi ʻia e kāwili i kahi nui o nā kīʻaha like ʻole i hoʻokahi pāʻina.
Ua lohe mākou āpau e pili ana i nā pono o ka hoʻoikaika kino no ka hoʻēmi kino ʻoi aku ka maikaʻi. ʻAʻole hoʻopaʻapaʻa ke ʻano hana Tibet i kēia ʻoiaʻiʻo, akā hele mai nā hana hanu i mua ma mua, kahi e koi ʻia e hana mau. Hiki iā ʻoe, no ka laʻana, hoʻomaka e hoʻomaʻamaʻa i kahi ʻōnaehana i makemake nui ʻia no ka nalo ʻana o ke kaumaha a me ka wikiwiki i ka metabolism e like me bodyflex.
ʻO kahi laʻana meaʻai Tibet no 7 mau lā
Day 1
Breakfast: kahi crouton maloʻo me kahi kīʻaha o ka waiū momona momona momona, kahi e hiki ai iā ʻoe ke hoʻohui i 1 tsp. meli.
ʻAina awakea: nā pi i hoʻolapalapa ʻia; ka saladi o nā ʻōmato, nā pepa bele, nā ʻōmaʻomaʻo a me ka pāhiri me kekahi mau kulu o ka aila mea kanu; ʻalani a ʻāpala paha.
ʻAina ahiahi: kāpīpī keʻokeʻo i kāpīpī ʻia me ka wai lemonona hou i hou ʻia; he Mele.
Day 2
ʻAina kakahiaka: kahi ʻalani nui a i ʻole ʻelua mau ʻāpala; he kīʻaha wai mehana me ka meli a me ka wai lemona.
ʻO kaʻaina awakea: kahi ʻāpana iʻa iʻa i paila; sāleta huaʻai a me ka tī momona momona.
ʻO kaʻaina awakea: zucchini i hoʻopaʻa ʻia i ka wai me ka aila mea kanu; he kīʻaha wai wai kōmato hou i ʻono ʻia.
Day 3
ʻO ka ʻaina kakahiaka: ʻelua berena maloʻo a me ke aniani o ka yogurt.
ʻO kaʻaina awakea: ka salakea Helene a me nā pīni ʻōmaʻomaʻo i hoʻolapalapa ʻia
ʻO kaʻaina awakea: ka saladi o nā beets a me nā ʻāmato; He kīʻaha wai wai kōmato; ʻĀpala liʻiliʻi 2.
Day 4
ʻO ka ʻaina kakahiaka: kahi popo palaoa a me ke aniani o ka waiū.
Lunch: hoʻomoʻa ʻia a iʻa i hoʻomoʻa ʻia; Saladi Helene; 200 ml o ka wai ʻāpala.
ʻO kaʻaina awakea: ka saladi o nā pīni ʻōmaʻomaʻo i kupa ʻia, kālika, kāloti maka, i hiki ke kinaki ʻia me ka ʻoliva a me nā aila mea kanu ʻē aʻe.
Day 5
ʻAi kakahiaka: croutons a me ke kīʻaha o ka waiū mehana me ka meli.
ʻO kaʻaina awakea: ka saladi o ka ʻāpala a me keʻoki keʻokeʻo keʻokeʻo; kahi kīʻaha o ka yogurt hakahaka (inā makemake ʻoe, hiki iā ʻoe ke hoʻopiha i kahi salakeke me kahi ʻāpana o kēia inu waiū fermented).
ʻO kaʻaina awakea: eggplant stewed with kāloti.
Day 6
ʻAina kakahiaka: kahi ʻalani a i ʻole 3-4 tangerine paha; Wai ʻāpala.
ʻO kaʻaina awakea: kahi ʻāpana o ka salakeke Helene; 2 kele. l. kāloti i kāhu ʻia i loko o ka paila a i ʻole ke ʻano maka, i hoʻowali ʻia me ka aila liʻiliʻi.
ʻO kaʻaina awakea: kahi ʻāpana o ka tī momona momona; he piha lima o nā hua; 30 g hua kukui; he kīʻaha o ka yogurt maoli.
Day 7
Kakahiaka: 1-2 croutons; he kīʻaha o ka yogurt momona momona a i ʻole kefir.
ʻAina awakea: hoʻopiha iʻa iʻa i hoʻolapalapa ʻia; kāpī keʻokeʻo a me nā salakeke greens.
ʻO kaʻaina awakea: nā pīni i hoʻolapalapa ʻia, ʻono iki ʻia me ka aila mea kanu; kahi ʻāpana o ka tī a me ka saladi pea a me ka ʻāpala.
Hoʻohālikelike i ka papaʻai Tibet
- ʻOiai he kaulike kēia papaʻai, ʻaʻohe ona contraindications koʻikoʻi.
- Inā ʻaʻohe ou hōʻailona olakino no kahi papaʻai ʻokoʻa, a laila ʻaʻole e hōʻeha ke kino i ka mālama ʻana i nā lula i luna.
- ʻO ka kapu ke kū o nā maʻi maʻi i ka wā o ko lākou exacerbation.
- Akā me ka nīnau ʻole ʻana i ke kauka, hāpai nā wahine hāpai a lactating, nā keiki, nā ʻōpio a me nā ʻelemakule i ka papa Tibet.
Nā pono o ka Diet Tibet
- ʻOiai ka hōʻole ʻana o ia mau meaʻai i aloha ʻia, ʻae ʻia ka meaʻai. He kakaikahi ka poʻe, e noho ana ma kēia ʻenehana, hiki ke hoʻopiʻi i ka pōloli a me ka nāwaliwali. ʻO ka pohō kaumaha o Tibet kahi hana ʻoluʻolu i hele pū ʻia me ke ʻano o ka māmā ʻoluʻolu i ke kino.
- Hiki iā ʻoe ke ʻai i ka ʻono a ʻokoʻa. Inā ʻaʻole ʻoe moloā e kuke i kahi mea hou a ʻaʻole e nānā i ka mea like o ka meaʻai like, ʻaʻole e ʻike ke kino i ka nele o nā mea e pono ai.
Nā mea maikaʻi ʻole o ka papaʻai Tibet
- He paʻakikī ia me ka ʻole o ka ʻiʻo no ka poʻe e hoʻoikaika kino ana (ʻoi aku ka poʻe haʻuki ʻoihana) a i ʻole nā mea e pili ana ka hana me ka hoʻoikaika kino ikaika.
- ʻO ka nui o nā kilo i kaʻai Tibet ʻaʻole e lilo ka paona. ʻO ka poʻe makemake e hoʻolei i ka ballast momona pono e hoʻomanawanui a hoʻokō i kekahi helu o nā pōʻaiʻai.
Hoʻokomo hou i ka papaʻai Tibet
Inā ʻaʻole lawa kahi papaʻai Tibet no ʻoe e hoʻokō i ka hopena i makemake ʻia, hiki iā ʻoe ke noho i kēia manawa i kēia papaʻai no hoʻokahi pule i ka mahina. I ka manawaʻai ʻole, e mālama ai (a malia no ka mālama hou aʻe) ke kaupaona, hiki iā ʻoe ke pili i nā lula maʻamau o ka papaʻai Tibet, akā paipai ʻia ʻoe e hoʻopili i ka papaʻai i nā ipu meaʻai, nā ʻopa a me nā meaʻai. .