Contents
ʻO ka lilo ʻana o ke kaupaona a 7 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 340 Kcal.
He ʻoiaʻiʻo ua lohe pinepine ʻoe i ka hōʻemi kaumaha wikiwiki ʻana he mea hōʻino ia. Ua ʻōlelo lokahi nā Nutristist a me nā kauka i ka hemo ʻana o nā paona kūpono ʻole, he mea nui ʻaʻole e wikiwiki, no ka hoʻomaikaʻi wale ʻana i kāu kiʻi, akā ʻaʻole hoʻi e hōʻeha i kou olakino. Eia nō naʻe, ke hana nei ia ma mua o kahi hanana nui e ʻimi nei ka poʻe (ʻoi aku ka moekolohe maikaʻi) i kahi hana hōʻemi kaumaha kūpono e hoʻohiki e lilo i ka kaumaha i ka manawa pōkole loa. I kēia lā e haʻi mākou iā ʻoe e pili ana i nā koho i makemake nui ʻia no nā papaʻai wikiwiki, nā mea ʻekolu mau lā a i ʻelua mau pule a hōʻoia i ka hemo ʻana o 2 a 20 mau kilokika.
Nā koina ʻai maika
Inā pono ʻoe e nalo i kekahi mau paona keu, hele mai e hoʻopakele mimiki papaʻai mau lā 3 wale nō. ʻO ke kumu o ka meaʻai i kēia manawa ʻo ia nā huahana: kahi ʻeleʻele liʻiliʻi a i ʻole ka palaoa rye, nā ʻiʻo lean, nā ʻuala, i ka hoʻomākaukau ʻana ʻaʻohe wahi no ka pata, nā hua (ʻoi aku ka ʻalani a me nā tangerines). ʻAi - ʻekolu manawa i ka lā, me ka hōʻole ʻana e ʻai ma hope o 18:00 (maximum 19:00).
I nā koho āpau no ka papaʻai wikiwiki, koi ʻia e kāpae i ka paʻakai a e inu pono i ka wai. ʻAe ʻia nā mea ʻae i ʻae ʻia a me ke kī me ke kō ʻole. ʻO kahi papaʻai papa kuhikuhi wikiwiki kahi koho maikaʻi loa no ka hoʻoponopono wikiwiki ʻana o kahi kiʻi ma mua o kahi hanana a ma hope paha o nā ʻoliʻoli me nā mea ʻoi aku ka nui.
ʻO kaʻai wikiwiki ʻehiku lā hoʻohiki i ka hoʻohaʻahaʻa kaumaha e 4-7 kg. Hoʻopili pū kēia hana i ʻekolu mau meaʻai i ka lā, kahi e kau ʻia ma nā ʻoma, kefir, nā hua moa, nā mea kanu like ʻole a me ka momona momona momona.
ʻO ke koho lōʻihi loa a mākou e kamaʻilio ai i kēia lā 14-lā hana ʻenehana… Me ka nui o ke kaupaona i ʻike ʻia ma luna ona, hiki iā ʻoe ke lilo i 20 kg, e hoʻonui hou i kou kino. Akā pono mākou e hōʻoia he koʻikoʻi loa ka papaʻai. No kēlā me kēia lā papaʻai, hoʻokaʻawale ʻia kahi hoʻonohonoho kikoʻī o nā meaʻai e hoʻopau ai, ʻoki ʻia i 3 mau meaʻai (a i ʻole ʻo 4-5).
Lā 1: ʻEkolu mau hua moa a i ʻole ʻelima mau uala waena, hoʻomoʻa ʻia a i ʻole i kā lākou ʻili.
Nā lā 2: ka tī liʻiliʻi me kahi momona momona a hiki i 5% (100 g); 1 tbsp l. kaʻaila kawa o ka momona momona o ka momona; 250 ml o kefir.
Nā lā 3: 'ōpala (2 pcs.); 1 lita hou i kaomi i ka wai huaʻai; kefir (hapa lita).
Lā 4: ʻiʻo wiwi (400 g), a mākou e kuke ai me ka ʻaila ʻole; he kīʻaha o kefir.
Nā lā 5: 0,5 kg o nā ʻāpala a me / a me nā pears.
Lā 6: 3 i hoʻolapalapa ʻia a hoʻomoʻa ʻia paha; 300 ml o kefir momona / waiū / yogurt momona.
Lā 7: hapalua lita o kefir.
Lā 8: 1 hua moa; kuke ʻia ka pipi me ka momona ʻole (200 g); 2 mau ʻōmato.
Nā lā 9: pipi i hoʻomoʻa ʻia a hoʻomoʻa ʻia (100 g); 'ōpala (2 pcs.); hoʻokahi kukama a hoʻokahi kōmato.
Nā lā 10: 2 mau ʻōpala; berena rai (a hiki i 70 g); 100 g pipi i hoʻomoʻa ʻia.
Lā 11: a hiki i 150 g rai ʻalani a ʻeleʻele paha; 100 g pipi i hoʻolapalapa ʻia; 2 mau hua.
Lā 12: 500 ml o kefir; 3 mauʻuala i hoʻolapalapa ʻia a hoʻomoʻa ʻia paha; a hiki i 700 g o nā ʻōmela.
Lā 13: 300 g moa hoʻopiha (kuke me ka ʻaila ʻole); 2 mau hua a me 2 mau kukama.
Lā 14: ʻehā i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; 'ōpala (4 pcs.); 2 ml o kefir / yogurt.
ʻO nā koho āpau no kahi papaʻai wikiwiki, ma muli o nā kaohi paʻa i ka meaʻai, pono ʻoe e hele mālie. E hoʻonui iki i kāu lawe ʻana i ka calorie a me ka nui o ka lawelawe ʻana ma ka hoʻolauna haʻahaʻa ʻana i nā meaʻai i pāpā ʻia. Inā ʻole, ʻaʻole ʻoe e mālama ʻole i ka hopena i loaʻa, akā hōʻeha pū kekahi i ke kino.
ʻO ke kumu o ka papaʻai papa kuhikuhi
Day 1
ʻAina kakahiaka: ʻeleʻele a i ʻole palaoa rai (hoʻokahi ʻāpana), pālahalaha lahilahi me ka waiūpaka; hua moa i hoʻolapalapa ʻia; he ʻalani a ʻelua a ʻekolu paha mau tangerine.
Lunch: ʻelua mauʻuala i hoʻomoʻa ʻia; saladi i hana ʻia mai 2 g o ka momona momona a momona momona paha a me nā kāloti maka, kāpīpī ʻia me ka mea kanu (ʻoi aku ka ʻoliva) ka aila; alani.
ʻO kaʻaina awakea: 100 g laiki brown (ke kaupaona o ka porridge i hoʻopau ʻia); he ʻāpana o ka pīpī wīwī; sāleta mai nā beets i hoʻolapalapa liʻiliʻi.
Day 2
ʻO ka ʻaina kakahiaka: kahi ʻāpana liʻiliʻi o ka bran (i nā hihia koʻikoʻi - nā oatmeal maʻamau) flakes; he ʻalani a ʻelua a ʻekolu paha mau tangerine.
ʻO kaʻaina awakea: salakeke o 50 g o salemona paʻakai liʻiliʻi a me 200 g ke kāpena keʻokeʻo, kahi e hiki ai iā ʻoe ke hoʻohui i kahi aila mea kanu liʻiliʻi; he kīʻaha o kefir momona momona me ka meli maoli (1 tsp); 1-2 mau paʻi o ka palaoa bran; alani.
ʻAina awakea: 100 g i hoʻomoʻa ʻia i ka puaʻa wīwī; he kīʻaha o kefir; ʻalani a i ʻole ʻalani ʻē aʻe.
Day 3
ʻAi kakahiaka: ʻeleʻele a i ʻole berena rai (hoʻokahi ʻāpana), hamo a lahilahi ʻia me ka waiūpaka; 100 g tī momona momona; ʻelua a ʻekolu paha tangerine a i ʻole ʻalani.
ʻAina awakea: 200 g o nā pi i kuke ʻia; lau lettuce; kahi ʻāpana o ka berena bran a i ʻole ka berena ʻai i hamo liʻiliʻi ʻia me ka waiūpaka; he ʻalani a i ʻole ʻelua mau tangerine.
ʻO kaʻaina awakea: kuke moa moa ʻili ʻole (a hiki i 200 g); ka nui like o ka salakeke kāpeti; ʻelua mau tangerine.
ʻO ka papaʻai o ka papaʻai pōpilikia ʻehiku lā
Day 1
ʻAina kakahiaka: kefir momona momona (aniani).
ʻAina awakea: ʻelua mau hua moa i paila ʻia; ka ʻaihue paʻakai paʻakai ʻole me ka ʻike momona momona (ma kahi o 20 g).
ʻO kaʻaina awakea: ka saladi non-starchy mea kanu.
Day 2
ʻAina kakahiaka: he kīʻaha o kefir momona momona.
ʻO kaʻaina awakea: kahi hua manu, i hoʻomoʻa ʻia a i palai ʻia paha i ka pā maloʻo; maka maka pipi liʻiliʻi.
ʻO kaʻaina awakea: hua moa i hoʻolapalapa ʻia.
Day 3
ʻAina kakahiaka: tī kīnā ʻole.
ʻO kaʻaina awakea: curd momona momona (130-150 g).
ʻO kaʻaina awakea: ka salakeke mea kanu.
Day 4
ʻO ka ʻaina kakahiaka: kahi kīʻaha o kefir momona momona a momona momona a i ʻole yogurt me ka ʻole o nā mea hoʻohui.
ʻAina awakea: hua moa moa i paila ʻia; 8 mau prun a i ʻole 3-4 mau-huahelu hou.
ʻO kaʻaina awakea: hua moa i hoʻolapalapa ʻia.
Day 5
ʻAina kakahiaka: tī kīnā ʻole.
ʻO kaʻaina awakea: cabbage a i ʻole kāloti salakeke (100 g).
ʻO kaʻaina awakea: hua moa i hoʻolapalapa ʻia.
Day 6
Kakahi kakahiaka: ma kahi o 200 ml o kefir momona momona.
ʻO kaʻaina awakea: 2 mau ʻalaki a ʻalani paha (a i ʻole hana i 1 salakeke o nā hua ʻelua).
ʻO kaʻaina awakea: kahi kīʻaha o ka yogurt momona momona a i ʻole kefir.
Day 7
ʻAina kakahiaka: yogurt momona momona a i ʻole kefir (aniani).
ʻO kaʻaina awakea: citrus a i ʻole apple; ma kahi o 30 g o ka waiū momona momona momona a i ʻole 2 tbsp. l. ʻapu momona momona.
ʻO kaʻaina awakea: nā hua i hoʻolapalapa ʻia (2 pcs.).
Ke kumu o ka papaʻai wikiwiki no 14 mau lā
Day 1
A koho A
ʻAina kakahiaka: hua moa i hoʻolapalapa ʻia.
ʻO kaʻaina awakea: ka hua manu, hoʻomoʻa ʻia a palai ʻia me ka ʻole o ka aila.
ʻO kaʻaina awakea: hua moa i hoʻolapalapa ʻia.
Kōena B
Kakahiaka: 1 kaʻuala i hoʻomoʻa ʻia.
Lunch: 2-3 mau uala waena i ko lākou kapaʻaʻahu.
ʻAina awakea: 1 ʻuala i hoʻomoʻa ʻia.
Day 2
Kakahi kakahiaka: 50 g o ka curd me 1 tsp. kaʻaila kawa.
Mea ʻai māmā: hapalua kīʻaha o kefir.
Lunch: 50 g o ka curd me 1 tsp. kaʻaila kawa.
ʻO kaʻaina awakea: hapalua kīʻaha o kefir.
Day 3
ʻAina kakahiaka: ʻāpala maka; he kīʻaha wai momona.
Mea ʻai māmā: he kīʻaha wai momona.
ʻO kaʻaina awakea: kahi kīʻaha o kefir.
Mea ʻaina ahiahi: ʻōpala i hoʻomoʻa ʻia a me ke kīʻaha o ka wai huaʻai.
ʻO kaʻaina awakea: kahi kīʻaha o kefir.
Ma mua o ka hiamoe: he kīʻaha o ka wai momona.
Day 4
ʻAina kakahiaka: 100 g o nā hoʻopiha moa i hoʻolapalapa ʻia.
Mea ʻai māmā: 100 g o ka pipi pipi.
ʻO kaʻaina awakea: 100 gram o ka puaʻa wiwi, kuke ʻia a i hoʻomoʻa ʻia me ka ʻaila ʻole.
Mea ʻai ahiahi: ka moa moa i hoʻolapalapa ʻia (100 g).
ʻAina awakea: 200 ml o kefir.
Day 5
Kakahiaka: 100 g mau ʻāpala.
Mea ʻai māmā: 100 g mau pears.
ʻO kaʻaina awakea: 100 gram o nā ʻoma.
Mea ʻai ahiahi: 100 g pears.
ʻO kaʻaina awakea: 100 gram o nā ʻoma.
Day 6
Kakahiaka: 1 ʻuala i hoʻolapalapa ʻia.
Mea ʻai māmā: 150 ml o ka waiū curdled.
ʻAina awakea: 1 kaʻuala i hoʻomoʻa ʻia.
Mea ʻai ahiahi: 150 ml yogurt.
ʻAina awakea: 1 ʻuala i hoʻolapalapa ʻia.
Day 7
Kakahi kakahiaka: 100 ml o kefir.
Lunch: 200 ml o kefir.
Mea ʻai ahiahi: 100 ml o kefir.
ʻAina awakea: 100 ml o kefir.
Day 8
ʻAina kakahiaka: kahi ʻāpana o ka pipi i hoʻolapalapa ʻia (100 g).
Mea ʻai māmā: 1 kōmato hou.
Lunch: 100 g pipi (kuke me kaʻaila ʻole).
Mea ʻai awakea: ʻōmato i hoʻomoʻa ʻia.
ʻO kaʻaina awakea: hua moa i hoʻolapalapa ʻia.
Day 9
ʻAina kakahiaka: he ʻāpala.
Mea ʻai māmā: 50 g o ka pipi i hoʻolapalapa ʻia.
ʻO kaʻaina awakea: ka saladi o hoʻokahi kukama a me hoʻokahi kōmato, kahi e hiki ai iā ʻoe ke hoʻohui i nā mea kanu.
Mea ʻai ahiahi: ʻōpala i hoʻomoʻa ʻia.
ʻO kaʻaina awakea: 50 g o ka pipi i hoʻolapalapa ʻia.
Day 10
ʻAina kakahiaka: berena palaoa (30-40 g).
Mea ʻai māmā: ʻāpala.
ʻO kaʻaina awakea: paila a hoʻomoʻa ʻia paha ka bipi wīwī (100 g).
Mea ʻai ahiahi: ʻāpala.
ʻO kaʻaina awakea: kahi ʻāpana o ka berena rai i ke kaupaona ʻana 30-40 g.
Day 11
ʻAina kakahiaka: ka hua moa i hoʻolapalapa ʻia a me ka palaoa rai (40 g).
Mea ʻai māmā: berena rai (40 g).
Lunch: 100 g o ka pipi i hoʻolapalapa ʻia.
Mea ʻai ahiahi: berena rai (40 g).
ʻO kaʻaina awakea: 30 gram o ka berena rai a me kahi hua manu i hoʻolapalapa ʻia.
Day 12
ʻO ka ʻaina kakahiaka: he ʻāpala a me kahi kīʻaha o kefir.
Mea ʻai māmā: 1 ʻuala i hoʻolapalapa ʻia.
ʻAina awakea: 1 kaʻuala i hoʻomoʻa ʻia a me ka ʻāpala, hiki ke hoʻomoʻa pū ʻia nō hoʻi.
Mea ʻai ahiahi: he ʻāpala a me ke kīʻaha o kefir.
ʻAina awakea: 1 ʻuala i hoʻolapalapa ʻia.
Day 13
ʻAi kakahiaka: ka hua hua i hoʻolapalapa ʻia i ka hui o kahi kukama hou.
Mea ʻai māmā: hoʻopihapiha moa hoʻopiha (100 g).
ʻO kaʻaina awakea: 100 g o nā moa moa i hoʻomoʻa ʻia; 1 kukama.
Mea ʻai ahiahi: hua moa i hoʻolapalapa ʻia.
ʻO kaʻaina awakea: ʻo ka moa moa i hoʻolapalapa ʻia ke kaupaona a 100 g.
Day 14
Kakahiaka: hoʻokahi uala i hoʻolapalapa ʻia.
Mea ʻai māmā: ʻāpala hou.
Lunch: 2 mauʻuala i hoʻomoʻa ʻia.
Mea ʻai ahiahi: ʻōpala i hoʻomoʻa ʻia.
ʻO kaʻaina awakea: 1 ʻuala i hoʻolapalapa ʻia a me 200 ml o kefir / yogurt.
Contraindications no kahi papaʻai wikiwiki
- ʻO nā papaʻai wikiwiki nui he nui cont contications, no laila he mea pono e nīnau i ke kauka kūpono ma mua o ka hoʻomaka ʻana iā lākou.
- ʻAʻole hiki ke hele i nā papaʻai wikiwiki no nā wahine hāpai a lactating, nā keiki a me nā ʻōpio, nā ʻelemākule, i ka wā postoperative, me ka exacerbation o nā maʻi maʻi, me ka malaise ākea o ke kino.
Nā Pono Pono Diet
- ʻO ka pono ʻike ʻia o ka Diet Emergency ʻo ia ke ola maoli i kona inoa, e lawe ana i ke kaupaona ʻana i ana ʻia i loko o kahi manawa wikiwiki.
- Eia kekahi, ʻo nā mea maikaʻi e pili ana i ka ʻoiaʻiʻo o ka mālama ʻana i nā huahana ma muli o ka hōʻemi nui o kā lākou nui. A ʻaʻole ʻoe e pilikia i ka kuke ʻana no ka manawa lōʻihi.
Nā mea maikaʻi ʻole o ka papaʻai
- I loko o ka wā o ka mālama ʻana i ka papaʻai wikiwiki (ʻoi loa ke koho o 14 mau lā), hiki ke loaʻa kahi manaʻo pololi, no ka mea, kau palena loa ka nui o nā meaʻai.
- Hiki i ka luhi a me ka lethargy ke lilo i mau hoa makemake i makemake ʻole ʻia.
- Ke holo nei no ka manawa lōʻihi, he pilikia loa i ka pāʻani ʻana i nā haʻuki, ʻo ka papa ʻaina haʻahaʻa haʻahaʻa ka mea e nāwaliwali ai ke kino.
- Hiki i nā pilikia olakino a me ka exacerbation o nā maʻi maʻi mau. He mea weliweli loa ka ukali ʻana i ka papaʻai wikiwiki no ka poʻe i loaʻa i nā maʻi ʻōpū, ʻehaʻeha i ke koko haʻahaʻa, a ʻike mua paha e pili ana i nā hana hewa ʻē aʻe o ke kino.
- Inā ʻoe e hāhai i ka papaʻai, e ʻike ke kino i ka nele o nā mea e pono ai, ʻoiai ʻaʻole kaulike ka papaʻai. No laila, makemake nui ʻia e lawe i nā wikamina a me nā minelala, no laila e maʻalahi ke hoʻomanawanui i ka hoʻonele ʻana i ka meaʻai.
- ʻO ka poʻe e nalo i ka nui o nā paona (ʻo ia paha ka wā e ukali nei i nā lula o kahi lā 14 wikiwiki) e kū paha i ka pilikia o ka ʻūlū a me ka ʻūlū ʻana o ka ʻili.
- Inā ʻaʻole ʻoe e kaohi pono i kāu meaʻai ma hope o ka papaʻai, keu hoʻi ma ka mua, hiki ke hoʻi ke kaumaha, a me ka nui.
Pāʻai hou
Nā ʻano like ʻole o ka papaʻai wikiwiki i 3 a me 7 mau lā, inā makemake ʻoe, e hoʻēmi i ke kaupaona a ʻike mau ʻia inā ʻoluʻolu ʻoe, hiki iā ʻoe ke hana hou ma hope o 2 mau pule. Akā ʻo ka ʻenehana he 14 mau lā, ma muli o ka lōʻihi o ka lōʻihi a ʻoi aku ka nui o ke koʻikoʻi, ʻaʻole ia e noi e noi ma mua o ʻekolu mau mahina ma hope o ka pau ʻana.