ʻO nā papaʻai ʻoi loa ʻo 3 maikaʻi loa

ʻO ka lilo ʻana o ke kaupaona a 5 kg i 7 mau lā.

ʻO ka maʻamau maʻamau o ka calorie i kēlā me kēia lā ʻo 950-1395 Kcal.

Auē, i kekahi manawa e hoʻāʻo e nalo ke kaupaona ʻaʻole alakaʻi i ka hopena i makemake ʻia. ʻOiai inā hiki iā ʻoe ke hoʻopau i nā paona keu, hoʻi koke lākou. I mea e alo ʻole ai i kahi hanana ʻoluʻolu ʻole, noi mākou e hoʻohana i nā kumumanaʻo o nā papaʻai maikaʻi loa, i ʻae ʻia e nā poʻe loea he nui, a, e like me nā loiloi, kōkua i ka lilo o ka kaumaha a mālama i ka kaumaha hou.

Nā koina no ka papaʻai pono

ʻO ka papaʻai mua pono, a mākou e paipai nei e hoʻolohe - Kaʻai a Ducanhoʻomohala ʻia e ka mea ʻai meaʻai Farani ʻo Pierre Ducan. Hoʻokumu ʻia ia, ma kahi kikoʻī, i ka hoʻonui ʻana i ka papaʻai o nā meaʻai i waiwai i nā protein. Nui a hewahewa nā kaʻina i kēia hana. ʻO ka pae mua ka hoʻouka kaua, ʻo ka lua ʻo ka alternation (aka cruise), ʻo ke kolu ka consolidation, a ʻo ka ʻehā ka stabilization.

Hoʻoholo ʻia ka lōʻihi o ka pae mua e ehia mau kilokilo e pono ai ʻoe e lilo. Inā makemake ʻoe e lilo i ka paona e 10-20 kg, ua lawa ia e noho ai i ka hoʻouka kaua no 3-5 mau lā. Ke hoʻāʻo nei e hoʻopau iā 20-30 kg, ʻo ka wā hoʻouka he 5-7 mau lā. A inā pono ʻoe e lilo ma mua o 30 kg, a laila pono ʻoe e hoʻouka no 7-10 mau lā. I kēia wā o ka manawa, ka mea ʻoi loa i ka papaʻai a Ducan, pono ʻoe e ʻai i ka ʻiʻo a me ka offal, iʻa, iʻa iʻa, waiu skim a me nā hua manu. Hiki iā ʻoe ke ʻai i nā meaʻai i nā hui like a me ka nui e pono ai i kou kino. ʻAʻole i hoʻokumu ʻia kahi ʻano maʻamau. Pēlā nō ia no nā manawa ʻai. E ʻai i ka meaʻai ke noi aku kou kino iā ia. ʻAʻole pono ʻoe e pōloli, e like me ka ʻai nui. Eia kekahi, ʻoluʻolu loa nā meaʻai i hāʻawi ʻia, a ʻo kahi mea liʻiliʻi e momona pono paha.

I kēlā me kēia lā (i ke kaʻina o ke kaʻina hana) pono ke inu a 2 liters o ka wai. ʻO ke kikoʻī, i ka hoʻouka kaua, no ka hana maʻamau o ka gastrointestinal tract, pono ʻoe e ʻai i ka bran oat i kēlā me kēia lā i ka nui o 2 tbsp. l. a me ka palaoa palaoa (1 tbsp. l.). Aia ia i ka pae mua ka hanana hana keu o ka paona.

I ka lua o ka ʻanuʻu, ʻae ʻia nā meaʻai a pau i hāʻawi ʻia i ka ʻanuʻu mua, me nā mea kanu (nā ʻōmato, kukama, spinach, kāpeti, radishes, asparagus, green beans, peppers, carrots, celery, spinach, zucchini, beets). Eia kekahi, ma ka holo moana hiki iā ʻoe ke kūʻai i 1 tbsp i kēlā me kēia lā. l. starch, 1 tsp. koko momona ʻole, 2 tbsp. l. soy cream, 1 tsp. ka cream me kahi momona momona ʻaʻole i kiʻekiʻe aʻe ma mua o 3-4%, kahi liʻiliʻi o ka ʻaila ʻaila, 30 g o ka cheese haʻahaʻa momona, 1 tbsp. l. ketchup, 3 tbsp. l. kekahi waina maloʻo no ka kuke ʻana. Mai kēia papa inoa, pono ʻoe e koho i ʻelua mau huahana no ka hoʻohana ʻana i kēlā me kēia lā.

Ma ka papa ʻelua, hoʻolālā ʻia e hoʻololi i nā lā protein pono me nā mea i hui ʻia me nā mea kanu a hiki i kou ʻike ʻana i ke kino i makemake ʻia. ʻO ka papaʻai ka honua āpau i kēlā me kēia lilo ʻana o ka paona i hiki i kāna manawa ponoʻī o nā lā ʻokoʻa. Aia paha nā hoʻolālā penei: 2/2, 3/3, 5/5. Akā hoʻomaikaʻi nā meaolaola he nui i ka 1/1 regimen e like me ka mea maʻalahi wale ʻia.

Hiki iā ʻoe ke ʻai a hiki i 2 mau lawelawe ʻana o ka porridge a i ʻole pasta (ikaika paʻakikī) i kēlā me kēia pule. Hiki iā ʻoe ke inu i ʻelua kīʻaha waina maloʻo i kēlā me kēia pule. Eia kekahi, 2 manawa i ka pule hiki iā ʻoe ke hoʻonohonoho i kahi ʻahaʻaina ʻōpū a ʻai i nā mea āu e makemake ai. Akā, he mea nui ʻaʻole e hoʻomau ʻia kēia mau ʻahaʻaina ʻelua i ʻelua mau lā. He mea kūpono ia inā hiki iā ʻoe ke pale i nā lā ʻelua ma waena o lākou. I kēia hihia, ʻaʻole e waiho ʻia ka manawa o ka mea i ʻai ʻia ma nā wahi pilikia o ke kino. Manaʻo ʻia e ʻai i nā huahana protein maʻemaʻe i hoʻokahi lā o ka pule.

Ma hope o ka hoʻopaʻa ʻana, hoʻomaka ka pae hope o ka ʻai ʻo Pierre Ducan, i ʻōlelo ʻia e hoʻomau i ke ola. ʻO ka mea wale nō e pono e hana i kēia manawa ʻo ka ʻai ʻana i 3 tbsp i kēlā me kēia lā. l. bran a hoʻokahi manawa i ka pule e hoʻomaʻamaʻa i kahi lā o nā protein maʻemaʻe (e like me ka pae mua o ke ʻano). No nā mea ʻē aʻe, e ʻai ma kou manaʻo. ʻOiaʻiʻo, inā ʻaʻole ʻoe makemake e hōʻole i kāu mau hana āpau e lilo i ke kaumaha, e hoʻāʻo e hoʻokomo i nā huahana protein haʻahaʻa momona i kāu meaʻai a ʻaʻole e ʻai i nā meaʻai kiʻekiʻe-calorie a me nā momona i ka nui.

ʻO ke ʻano hana hoʻohaʻahaʻa kaumaha hou e kau wale ana ma ka lilo ʻana o ka paona, akā i ka hoʻololi hou ʻana i ka papaʻai a me nā ʻano e pili ana i ka meaʻai i ka nui ʻōnaehana Minus 60, i hoʻomohala ʻia e Ekaterina Mirimanova, nāna ponoʻī i lilo i 60 kg o ke kaupaona.

ʻO nā kumu kumu o kēia papaʻai penei.

• Paipai ʻia e puʻunaue i nā pāʻina o nā meaʻai i 3 mau meaʻai kuʻuna. Kūkā ʻo Mirimanova e hōʻole i nā meaʻai māmā. Inā ma mua he paʻakikī e maʻa i ka ʻai ʻana i ʻekolu mau meaʻai i ka lā, e ʻae iā ʻoe iho e ʻahaʻaina i nā huaʻai, nā mea kanu, ka waiū waiu momona momona ma kahi liʻiliʻi ma waena o nā papaʻai nui, akā e hoʻāʻo e neʻe iki i kēia hana.
• ʻAʻole hiki iā ʻoe ke lele i ka ʻaina kakahiaka. He ʻōlelo aʻoaʻo e ʻai i ka hola mua ma hope o ke ala ʻana. Inā ʻaʻohe ou makemake āpau, a laila inu inu i kefir a ʻai i kahi ʻoka. ʻOiai inā ʻaʻole ʻoe i ʻai i ke kakahiaka ma mua, e maʻa mau ʻoe i ka papa ʻaina kakahiaka, ʻoiai ʻo ia wale nō i ka wā e hiki ai iā ʻoe ke hāʻawi i kahi meaʻai (a me ka palaoa, a me nā uala palai, a me kāu pizza punahele). E ʻai i nā mea a kou puʻuwai e makemake ai, a poina iā ia a kakahiaka. ʻO ka mea nui ʻaʻole e ʻai nui. ʻO ka mea wale nō a ka mea kākau o ka ʻenehana e paipai ai e hāʻawi i ke kakahiaka ʻo ke kokoleka waiū. Eia nō naʻe, hiki i ka kokoleka pouli kū kānāwai me kahi ʻike koko kiʻekiʻe ke hōʻemi i kāu kuko kō inā ʻeha ʻoe iā lākou.
• Pili kekahi mau kapu no ka ʻaina awakea. Manaʻo ʻo Mirimanova e hoʻōki i ka hoaaloha me nā meaʻai momona a me ka starchy (koe wale ka durum wheat pasta) a ʻai nui i nā cereals (buckwheat, raiki) a me ka ʻiʻo wīwī a me nā huahana iʻa. Hiki ke hoʻohui pū ʻia kēlā mau protein a me nā carbohydrates. Akā ʻo ka ʻuala a i ʻole pasta me ka iʻa a me ka ʻiʻo, ʻoi aku ka maikaʻi ʻaʻole e hoʻopilikia a hoʻopau i kēia mau huahana. ʻO ke ʻano o ka hoʻomākaukau ʻana i ka meaʻai koe wale nō ka palai. Manaʻo nui ʻia e hoʻohui i ka ʻaina awakea me nā mea kanu a me nā huaʻai (nā ʻāpala, nā hua citrus, plums, kiwi, watermelon, pineapple, avocado). Mai lawe ʻia me nā hua a me nā hua. Inā makemake ʻoe e ʻai nui i kēia meaʻai, e hana i ka ʻaina kakahiaka. Pono nō hoʻi e ʻai i nā hua a me nā hua i ʻōlelo ʻole ʻia ma mua o ka hola 12 awakea. No ka ʻaina awakea hiki iā ʻoe ke ʻai i ka waiu a me nā huahana waiū fermented me ka momona momona ʻaʻole i ʻoi aku ma mua o 5%, ka paʻakai paʻakikī i nā liʻiliʻi liʻiliʻi, nā hua manu, ka iʻa a me ka offal. Mai ka cereals, ma kahi o ka buckwheat a me ka laiki, hiki iā ʻoe ke mālama iā ʻoe iho i ka couscous.
• ʻO ka ʻaina ahiahi, e like me nā lula o kēia ʻenehana, pono e mālama ʻia ma kahi o 18 pm a ʻo ia ka ʻai māmā loa. Aia nā kohoʻaina ahiahi 7, ponoʻoe e koho i kekahi o lākou a hoʻohui i nā huahana e like me nā koi meaʻai. ʻAe ʻia nā ʻano huahana e like me ka ʻaina awakea, akā ʻoi aku ka paʻakikī o nā koi no kā lākou hui. 1 - nā huaʻai a me ka waiū; 2 - nā huaʻai a me nā mea kanu; 3 - nā huaʻai a me nā cereals; 4 - ka waiū a me nā mea kanu; 5 - nā mea kanu a me nā cereals; 6 - nā meaʻai a iʻa paha (ʻaʻole ʻōlelo ʻia e hoʻohui i kēlā mau meaʻai me kekahi, ʻoi aku ka maikaʻi o ka ʻai wale ʻana i ka moa moa a i ʻole kahi ʻāpana iʻa i hoʻomoʻa ʻia); 7 - ka waiū, ka paʻakai a me nā crisps (ʻaʻole i ʻoi aku ma mua o 3-4 croutons i ʻae ʻia).
• Ma hope o ka ʻaina ahiahi, hiki iā ʻoe ke inu wale i ka tī / kofe me ka wai maʻemaʻe ʻole. ʻAe ʻia hoʻi ka wai mineral sparkling, akā e akahele e hiki ai ke hoʻoweliweli i kou makemake. I nā hanana ahiahi, hiki iā ʻoe ke uku i ke kīʻaha o ka waina maloʻo a me kekahi mau ʻāpana o ka tī momona momona. Akā e hoʻāʻo e ʻaʻole e hoʻomaʻamaʻa pinepine i kēia, inā ʻaʻole e lohi nui ka hana o ka nalo ʻana o ke kaumaha.
• E nānā i kou ʻili. Ma muli o ka hopena o ka lilo ʻana o ke kaupaona ke hoʻololi ʻana i kēlā ʻano papaʻai e ʻike pinepine ʻia, pono ʻoe e pale i ke kino mai ka iho. Hana i nā kaʻina hoʻonani a hoʻāʻo e hāʻawi i 20 mau minuke i nā haʻuki i kēlā me kēia lā. ʻAʻole kāhea ka mea kākau o ka ʻōnaehana i ka hoʻomaʻamaʻa ikaika kino.
• Kūkākūkā ʻo Mirimanova e nānā pono i ka naʻau noʻonoʻo ma mua o ka lilo ʻana o ka kaumaha. Pono ʻoe e aloha a ʻae i kou kino, ʻaʻole e hakakā no ka pohō wikiwiki o ka uila a inā ʻo nā breakdown (inā hiki koke ia mea) mai hōʻino iā ʻoe iho a mai pōloli ʻole iā ʻoe iho, akā e neʻe wale.
• Ma hope o ka loaʻa ʻana o ka hopena i makemake ʻia, pono ke kuapo i ka mālama ʻana. No ka hana ʻana i kēia, hiki iā ʻoe ke ʻai i nā mea āu e makemake ai i ka ʻaina kakahiaka a me ka ʻaina awakea (ʻoi aku ka maikaʻi ma mua o 15: XNUMX), a pono ʻoe e ʻai i ka ʻaina awakea e like me nā papa i ʻae ʻia. Akā ʻae ʻia ka manawa o ka ʻaina hope loa e neʻe i hoʻokahi hola ma hope.

Eia kekahi, ʻo kekahi o nā ʻano hana maikaʻi loa o ka lilo ʻana o ka paona, e like me nā loiloi o ka nui o ka poʻe i ʻike iā ia iho, papaʻai momona momona… ʻOkoʻa ia i nā kiʻina i luna, he manawa pōkole kona. Kū hoʻokahi ka papaʻai i hoʻokahi pule a maikaʻi loa ia no ka poʻe e pono ana e lilo i kahi paona liʻiliʻi. I nā lā 7, hiki iā ʻoe ke lilo i ka 4-5 kg ​​o ka nui o ke kaupaona.

ʻO ka hopena momona o ka ʻenehana ma muli o ka ʻai ʻana o kēlā me kēia pāʻina i nā huahana protein, ʻo ka hoʻoheheʻe ʻana o ke kino e hoʻonui ai i ka ikehu ma mua o nā meaʻai ʻē aʻe. Pono e hui pū ʻia kēlā me kēia ʻai protein me kahi lawelawe o nā mea kanu a i ʻole nā ​​huaʻai. ʻO ko lākou hele ʻana ma ka papa kuhikuhi e ʻoi aku ka kūpaʻa o ka ʻenehana a hāʻawi i ke kino me ka fiber a me nā huaora like ʻole. Akā pono e hoʻomaopopo ʻia e kōkua pinepine nā hua i ka hoʻoulu ʻana i ka ʻai. Inā ʻike ʻoe i kēia hopena iā ʻoe iho, a laila i ke ahiahi ʻoi aku ka maikaʻi o ka ʻai ʻana i nā mea kanu.

Pono e hoʻolālā ʻia kahi papa hoʻopau momona i kēlā me kēia lā e like me kēia mau loina. Pono ʻoe e ʻai i ka ʻaina kakahiaka me kahi hapa o nā huahana protein, nā mea kanu a i ʻole nā ​​​​huaʻai i manaʻo ʻia ma nā papa inoa ma lalo nei. ʻO ka ʻaina awakea ka hoʻokomo ʻana i kahi ʻāpana o nā protein, carbohydrates, huaʻai a i ʻole nā ​​​​huaʻai. Hoʻopili ka ʻaina awakea i nā ʻōlelo manaʻo i manaʻo ʻia no ka ʻaina awakea, a ʻo ka ʻaina ahiahi e kope i nā ʻōlelo paipai no ka ʻaina kakahiaka.

Pono e lawe i ka pāʻina mua i loko o ka hola e hiki mai (maximum maximum) ma hope o ke ala ʻana. He mea nui e hoʻopili i nā hana metabolic. Akā waiwai ka ʻaina ahiahi ma mua o 2-3 mau hola ma mua o ka pio o ke kukui. Mai haʻalele i kāu papaʻai a ʻai i ka manawa like i kēlā me kēia lā.

ʻO ka papa inoa o nā meaʻai i ʻae ʻia i ka papaʻai e like me kēia.

Hiki iā ʻoe ke hoʻopau i kahi momona o kēlā me kēia lā, ʻo ia hoʻi: 1 tbsp. l. kaʻaila mea kanu, 0,5 tbsp. l. pata. ʻElua manawa i ka hebedoma, hiki iā ʻoe ke ʻai i 100 iʻa iʻa momona.

Manaʻo ʻia e hoʻohui i kahi meaʻai momona momona me nā haʻuki, a ma hope o ka haʻalele ʻana, e hoʻopili i nā loina o ka meaʻai fractional a nānā i nā meaʻai olakino a ʻaʻole kiʻekiʻe loa-calorie, me ka ʻōlelo ʻole ʻana i nā huahana protein.

Papa kuhikuhi papaʻai pono

ʻai ʻO kā Pierre Ducan papaʻai

Papa Kuhikuhi laʻana no ʻōnaehana Minus 60 no nā lā 3

ʻO kahi papaʻai kokoke papaʻai momona momona

Contraindications i kahi papaʻai maikaʻi

• Ma nā papaʻai protein (ʻO Pierre Ducan a ka momona) ʻaʻole ʻoe e noho me nā maʻi puʻupaʻa, hoʻonui i nā maʻi maʻi, i ka wā hāpai a me ka lactation.
• I kekahi hihia, makemake nui ʻia ka ʻōlelo aʻoaʻo loea.

Nā pono o ka papaʻai pono

pono ʻO kā Pierre Ducan papaʻai:

1. hele koke aku nā kilokika mua, kahi e hoʻonui ai i ka hoʻoikaika i ka hoʻoliʻiliʻi hou ʻana;
2. ma ke ʻano he kānāwai, holo pono ka papaʻai, ʻoiai inā ʻoe i hoʻāʻo pinepine ʻole e lilo i ka kaumaha ma mua, a ʻo ke kino, me he mea lā, ua hoʻomohala ʻia ka palekana;
3. ʻaʻohe mea kapu i ka nui o ka meaʻai a i ʻole i ka manawa o ka ʻai ʻana;
4. hiki iā ʻoe ke moemoeā i nā meaʻai, kuke ʻana i ka nui a ʻono hoʻi;
5. ʻo ke ʻano hana nā huahana kūlohelohe.

pono ʻōnaehana Minus 60:

1. ʻaʻohe kapu o nā makahiki, hiki i nā wahine ke pili i ka ʻōnaehana i ka wā hāpai a i ka wā e hānai ana i ka pēpē (malia paha me kekahi mau hoʻoponopono ʻana ma ka ʻōlelo a ke kauka e hele nei);
2. hiki iā ʻoe ke ʻai i kekahi mea, i nā manawa like ʻole o ka lā, a no laila ʻo ka likelihood o ka pished ma kahi mea ʻono i kapu ʻia i ka ʻauinalā he mea liʻiliʻi ia;
3. ʻaʻole hana ka ʻenehana i ka hōʻoluʻolu, nāwaliwali, nāwaliwali, nā hopohopo, a pēlā aku.
4. me ka hoʻolālā kūpono o ka papa kuhikuhi, hoʻolako ʻia ke kino me nā mea āpau a me nā pono e pono ai no ka hana maʻamau;
5. hiki ke ukali i ka papaʻai no ka manawa palena ʻole;
6. ʻaʻole kūlike ka ʻōnaehana i nā canons o ka lāʻau lapaʻau a me nā loina o ka meaʻai kūpono, kākoʻo ʻia e nā kauka a me nā kaukaʻai he nui;
7. ʻaʻohe pono e hoʻokau iā ʻoe iho me ka helu ʻana i ka calorie a me nā paona kauona o nā meaʻai.

pono papaʻai momona momona:

1. ka hoʻomaikaʻi ʻana i ka metabolism, ma muli o ka hoʻonui ʻia o nā manawa o ka mālama ʻana i ka hopena;
2. insulin a me ke kō kō e normalized;
3. ʻano like ʻole o ka papaʻai;
4. hiki iā ʻoe ke haku i ka papa kuhikuhi iā ʻoe iho e like me kāu makemake.

Nā mea maikaʻi ʻole o ka papaʻai pono

keakea ʻO kā Pierre Ducan papaʻai:

• hiki ke luhi koke ka papaʻai me kāna monotony, keu hoʻi inā ʻaʻole ʻoe makemake e kuke;
• hiki i ke ʻenehana ke hana i ka hemahema o nā wikamina i ke kino, no laila ke paipai ʻia e lawe i kahi wikamina a me ka mineral complex;
• mai ka papaʻai e paipai i ka hana ʻana o nā kino ketone, ʻike ʻia ka luhi i nā lā mua o ka ʻai ʻana;
• hiki i ka papaʻai ke kumu i ka momona o ka momona, no laila ke paipai nei kekahi mau meaola i ka hoʻonui ʻana i ka nui o nā mea momona momona ma ka papaʻai a me ka ʻai ʻana ma kahi o 1 tsp. nā aila i kēlā me kēia lā.

keakea ʻōnaehana Minus 60:

• hiki i ka poʻe i maʻa i ka ʻai luhi ke paʻakikī i ke aʻo ʻana ʻaʻole e ʻai ma hope o 18:00 pm;
• ʻo ka poʻe i ʻai ʻole ma mua ʻaʻole makemake e ʻai i ke kakahiaka i ka mua. E hoʻomaʻamaʻa iā ʻoe iho. E ʻai ma ka liʻiliʻi i kekahi mea māmā i nā manawa ʻelua, a ʻo ke kino ponoʻī e hoʻomaka koke e noi no ka meaʻai i makemake ʻia i nā hola mua o ka lā.

keakea papaʻai momona momona:

• hiki i ka nui o nā protein i komo i ke kino me ka meaʻai ke hoʻonāukiuki i kahi hana hewa ʻole o ke ake, nā puʻupaʻa a i ʻole ka gastrointestinal tract;
• hiki ke paʻakikī ke hoʻopaʻa i kēlā ʻano papaʻai no nā mea aloha i nā mea ono, i pāpā loa ʻia.

Hoʻoponopono hou i kahi papaʻai pono

• К papaʻai momona momona ʻaʻole ia e koi ʻia e ʻimi i ke kōkua ma mua o hoʻokahi manawa i ka mahina.
• Nā ʻōnaehana Mirimanova hiki iā ʻoe ke pili me ia inā makemake ʻoe.
• E alakaʻi hou Kaʻai a Dr. Ducan mai hoʻopili hou ma mua o hoʻokahi manawa i kēlā me kēia 2 makahiki.

ʻO nā ʻano hana āu e hoʻohana ai e lilo i ka kaumaha, hoʻāʻo e ʻai pono i ka wā e hiki mai ana. A laila, no ka mea, ʻaʻole pono kahi hoʻopiʻi hou iā ia.