I kekahi manawa pono ʻoe e hoʻoponopono iā ʻoe iho i hoʻokahi pule wale nō ma mua o kahi hanana e hiki mai ana. E kōkua kēia mau papaʻai iā ʻoe e lilo i mau paona akā mai poina e pili ana i kou olakino. ʻOi aku ka maikaʻi o ka hopohopo ma mua a hele i ka pahu hopu me ka lohi a ʻoiaʻiʻo - me kahi papaʻai kūpono a me nā kau ʻeleu.
ʻAiʻai Kefir
Hoʻokumu ʻia kēia ʻai i ka nui o ke kefir. Hoʻohiki ia i ka hopena a hiki i ka 6 kg o ke kaumaha o ke kaumaha. Pono e hui pū ʻia ʻo Kefir me nā meaʻai ʻē aʻe, e hahai i kēia papa kuhikuhi:
- ʻO ka lā 1: 1.5 lita o ka yogurt a me 5 paila ʻuala.
- ʻO ka lā 2: 1.5 lita o ka yogurt a me 100 grams o ka moa i hoʻolapalapa ʻia (ka umauma a i ʻole nā fillet).
- ʻO ka lā 3: 1.5 lita o ka yogurt a me 100 grams o ka moa i hoʻolapalapa ʻia a i ʻole ka pipi.
- Lā 4: 1.5 liters o ka yogurt a me 100 gram o ka iʻa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha.
- ʻO ka lā 5: 1.5 lita o kefir a me nā mea kanu, nā hua (koe nā hua waina a me ka maiʻa).
- Nā lā 6: 2 liters o yogurt.
- Nā lā 7: ka wai mineral non-carbonated i kekahi nui.
ʻAiʻai raiki
Hoʻohiki kēia papaʻai e kāpae iā ʻoe i 3-5 paona keu. E kaupalena ʻia kēia lōʻihi o ka mana i nā lā 3, akā no nā hopena ʻoi aku ka maikaʻi, hoʻolōʻihi ʻia e 7 mau lā. ʻO ka papa kuhikuhi no nā lā 3 e like me kēia:
1 la
- ʻAi kakahiaka: 100 grams o ka laiki i hoʻolapalapa ʻia me ka paʻakai ʻole, ka hulu o ka lemon zest.
- ʻO kaʻaina awakea: 150-200 gram o ka laiki me nā greens a me kahi spoonful o ka aila mea kanu, ʻaʻohe paʻakai, 150 gram o ka salakeke mai nā mea kanu hou.
- ʻO ka ʻaina ahiahi: kahi pā o ka hupa mea kanu me ka paʻakai ʻole, 150-200 grams o ka laiki me nā kāloti i hoʻolapalapa ʻia.
Day 2
- ʻAi kakahiaka: 100 grams o ka laiki i hoʻolapalapa ʻia me nā greens a me ka momona momona haʻahaʻa, 1 ʻalani.
- ʻO kaʻaina awakea: 100 gram o ka laiki i hoʻolapalapa ʻia a me kahi pola o ka mea kanu meaʻai.
- ʻO kaʻaina awakea: 150-200 gram o ka laiki i hoʻolapalapa ʻia me nā mea kanu (i hoʻolapalapa ʻia, mahu, mahu me ka ʻaila ʻole).
Day 3
- ʻO ka ʻaina kakahiaka: 100 grams o ka laiki i hoʻolapalapa ʻia, 1 grapefruit.
- ʻO kaʻaina awakea: 150-200 gram laiki me nā salaki i hoʻomoʻa ʻia, ka palaʻai mea kanu, ka salakeke mea kanu hou.
- ʻAina ahiahi: 150-200 grams o ka laiki i hoʻolapalapa a me 150 grams o ka broccoli.
- I kēlā me kēia lā pono ʻoe e inu ma ka liʻiliʻi ʻekolu liters o ka wai me ka ʻole o ke kākālina, kī tī.
ʻAiʻai moa
ʻO ka moa lean he waiwai nui i ka protein a me nā huaora, a no ka ʻeli ʻana e hoʻopau ʻia e ke kino ka nui o ka ikehu, pēlā e hoʻopau ai i nā waihona momona. Ma kēia ʻai, e ʻai i ka moa i hoʻolapalapa ʻia, ka mahu, a i ʻole ka mahu me ka ʻiʻo moa ʻole o ka pata, e hui pū me nā cereals, nā mea kanu, a me nā huaʻai. I ka manawa like, pono e lawe ka hapalua i ka moa, ʻo ka hapa ʻē aʻe ma kāu koho.
ʻAi ke ʻike ʻoe i ka wī o ka wī, akā ʻaʻole e ʻai nui - hāʻawi ka nui o nā protein i ka huhū o ka ʻōpū. E hoʻopau i ka paʻakai a inu e pili ana i 2 liters o ka wai i ka lā.
