ʻO kaʻai wikamina, mai 7 mau lā, mai -5 kg

ʻO ka lilo ʻana o ke kaupaona a 5-9 kg i nā lā 7/14/28.

Ka awelika o ka helu calorie i kēlā me kēia lā 640/680/830 Kcal no nā koho 1/2/3.

Makemake ʻoe e lilo i ke kaumaha me ka ʻole e hoʻonele i ke kino i nā meaʻai? ʻO ka meaʻai huaora e kōkua i kēia, ka mea e hoʻoikaika i ka hoʻemi ʻana o ke kaumaha a me ka saturates me nā huaora. Hoʻokumu ʻia ka ʻai o kēia ʻenehana i nā huahana i loaʻa ka nui o nā mea pono. Nui nā koho no ka meaʻai huaora, ʻokoʻa ka lōʻihi a me ka ʻai.

Nā Koina Mea Pono Vitamin

Mea koho papaʻai helu 1 - nā mea kanu a me nā hua. He mau lā ʻehiku ia, a inā he kaumaha ʻoe, hiki iā ʻoe ke lilo i 5-8 kilokani. Pono ʻoe e mākaukau e haʻalele i nā huahana protein a me nā momona. Hoʻokumu ʻia ka meaʻai i nā huaʻai a me nā mea kanu. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i nā huahana kau, ʻoi aku ka liʻiliʻi o ka ʻike ʻana i nā mea ʻino (i hoʻohana ʻia no ka hana ʻana a me ka mālama ʻana) i loko.

Eia kekahi, ma kahi papaʻai a me nā huaʻai huaora, hiki iā ʻoe ke hoʻolauna i nā ʻanoʻano, nā ʻano ʻanoʻano o nā hua liʻiliʻi a me nā hua maloʻo i loko o ka papaʻai. Akā, no ka mea he nui ka nui o ka ʻike kalori i kēia huahana, pono e ʻai ʻia i nā mea liʻiliʻi. ʻOi aku ka maikaʻi e hāʻawi i ka paʻakai i kēia manawa.

E ʻike pono e inu i ka wai maʻemaʻe me ka ʻole o ke kākika ma kekahi o nā koho no ke ʻano wikamina (ma kahi o 1,5 liters i kēlā me kēia lā). Paipai ʻia e ʻai ʻelima mau manawa i ka lā, hōʻole i ka ʻai 2-3 mau hola ma mua o ka hiamoe.

No ka mea ʻaʻohe mea protein i ka papaʻai, ʻaʻole pono e koi ʻia ka hoʻoikaika kino ikaika. ʻOi aku ka maikaʻi e kaohi iā ʻoe iho i ka hoʻoikaika maʻalahi e kani i nā ʻāpana pilikia o ke kino.

Koho No. 2 ʻoi aku ka lōʻihi, ua ʻōlelo ʻia e hoʻomau no 14 mau lā. Ma waho aʻe o nā huaʻai a me nā mea kanu, ua hoʻonui ʻia ka meaʻai ma aneʻi me nā cereals, nā aila ʻaila a me ka berena ʻeleʻele (hiki ke hoʻololi ʻia me ka berena bran, inā makemake ʻia). Inā pili ʻoe i ka wā ʻai piha, hiki iā ʻoe ke lilo i 9 paona hou. No ka hoʻokō ʻana i ka hopena kiʻekiʻe, ʻaʻole pono ʻoe e ʻai wale i ka meaʻai i ʻae ʻia, akā pili pū kekahi i kekahi mau lula. ʻO nā meaʻai a me nā huaʻai ka mea nui o ka meaʻai. Pono e ʻai ʻia ka porridge ma mua o ʻekolu manawa i ka pule, a ʻoi aku ka maikaʻi o ka ʻai ʻana i ka berena i ke kakahiaka (ʻaʻole i ʻoi aku ma mua o hoʻokahi a ʻelua paha mau ʻāpana). ʻOi aku ka maikaʻi o ka ʻai ʻana i ka berena i hoʻomaloʻo ʻia, a kuke i nā cereals no ka liʻiliʻi o ka manawa (mai overcook!) A hoʻohana koke ma hope o ka kuke ʻana. Manaʻo ʻia e inu i ke aniani o ka broth rosehip i kēlā me kēia lā.

Inā ʻo ka hōʻole ʻana i nā huahana protein iā ʻoe he mea hoʻohenehene i ke kino a i ʻole contraindicated no ke olakino, hele mai i ka hoʻopakele koho koho helu 3… He ʻenehana huaora-protein ia. ʻO kahi hiʻohiʻona ʻokoʻa o kēia koho mai ka lua ʻo ia ma kahi o nā cereals a me nā aila mea kanu, ʻae ʻia e hoʻokomo i nā huahana holoholona i ka meaʻai. ʻO ia hoʻi: ka iʻa lean, ka ʻiʻo lean, ka iʻa iʻa, ka cheese cottage, ka waiū, kefir a me nā waiū ʻawaʻawa ʻē aʻe o ka momona liʻiliʻi (ʻoi aku ka momona haʻahaʻa), nā hua. Hiki iā ʻoe ke kūʻai i kahi liʻiliʻi o ka cheese Adyghe, ka cheese feta, ka mozzarella.

No ka hana ʻoi aku ka maikaʻi, e hoʻāʻo e hoʻololi i nā mea kanu a me nā mea protein o ka meaʻai. No ka laʻana, e ʻai i ka ʻaina kakahiaka me kahi mea i loaʻa i ka nui o ka protein, ka meaʻai ma kahi mea kanu a huaʻai paha, a e ʻai hou i nā huahana i loaʻa i ka protein no ka ʻaina awakea. A i ka lā a pau, e wāwahi i ka meaʻai i 5-6 mau ʻāpana, e ʻai, e nānā i nā loina o ka meaʻai ʻokoʻa. ʻO kēia ʻano ʻano o ka meaʻai huaora ka mea maʻalahi loa ke ʻae ʻia. No laila, hiki ke hoʻomau ʻia a hiki i hoʻokahi mahina, ma hope o ka hiki ke lilo i 15 kilokani, e hōʻino ana i kāu kiʻi.

Inā ʻoe ma ka papaʻai no nā lā he ʻumi a keu, i mea e pale aku ai i ka hōʻino ʻana i ke olakino (ʻo ia hoʻi, nā haunaele hormonal, ka hoʻohaunaele ʻana i ka hana o ka ʻōnaehana cardiovascular a me nā ʻōnaehana gastrointestinal) E ʻai i ka porridge i ʻelua mau manawa i ka pule ma kahi o 200 g i ka manawa. Eia kekahi, i ʻelua mau manawa i ka pule, i mea e hōʻalo ai i kahi hemahema koʻikoʻi o ka momona, pono ke kino ʻia ke kino me kahi teaspoon o ka waiūpaka a me ka aila mea kanu. Mai hōʻike wale iā lākou i ka mālama wela. Ma ke ala, i ka hoʻohālikelike ʻana me nā mea i hala, koho-koho No. 3, ma muli o ke alo o ka protein i ka papaʻai, e ʻae iā ʻoe e hele i loko no nā haʻuki me ka ʻeleu loa.

Papa Meaʻai Diamina

ʻO kahi laʻana o ka papaʻai o ke koho No. 1 o ka papaʻai wikamina

ʻO kahi laʻana o ka papaʻai o ke koho No. 2 o ka papaʻai wikamina

ʻO kahi laʻana o ka papaʻai o ke koho No. 3 o ka lāʻau wikamina (ka huaora-protein ʻano)

Hoʻohālikelike i ka papaʻai wikamina

• ʻAʻole hiki ke noho i ka papaʻai wikamina i nā wā o ka hāpai ʻana a me ka lactation, ʻōpio, ka poʻe me nā maʻi maʻi mau i ka wā koʻikoʻi.
• ʻAʻole pono e hoʻohana i ke ʻano helu 3 (wikamina a me protein) i ke ʻano o nā maʻi maʻi kōpaʻa a me nā ʻōpū.
• ʻO kēlā me kēia ʻano o ka papaʻai wikamina āu e koho ai, he mea pono loa e kipa aku i ke kauka ma mua o ka hahai ʻana iā ia a nīnau, e loiloi pono i kou olakino.

Nā pono o kaʻai wikamina

1. I ke kamaʻilio ʻana e pili ana i nā pono o ka papaʻai wikamina i nā ʻano like ʻole, pono e hoʻomaopopo i ka pohō kaumaha o ke kino. Ma ke ʻano he kānāwai, maopopo leʻa ka hopena.
2. Fractional a ʻoluʻolu loa (ʻo ia hoʻi i ke koho ʻekolu) hāʻawi ka meaʻai i ka ʻoiaʻiʻo o ke kaʻina hana o ke kaupaona hōʻemi ʻana me ka ʻoluʻolu, me ka ʻole o ka pololi nui.
3. Loaʻa nā huahana slimming. ʻAʻole pili kā lākou kūʻai ʻana i kāu kālā. A inā loaʻa iā ʻoe kāu māla ponoʻī a i ʻole hale kauwela, maikaʻi wale kēia. ʻOiaʻiʻo, i kēia hihia, hiki ke hoʻokumu ʻia ke kumu o ka meaʻai i ka meaʻai, ʻo ka maikaʻi o ia mea ʻaʻole ia he mea kānalua iā ʻoe.
4. ʻO nā pōmaikaʻi o nā huaʻai, nā huaʻai a me nā mea kanu e hoʻopiha i ke kino ma ke ʻano o ka vitamina pono e nānā kūikawā. No laila, nā makana mea kanu hou o ke ʻano (ʻo ia hoʻi nā kukama, nā bele, nā kāpeti o nā ʻano ʻano like ʻole) e hoʻonui iā mākou me ka nui o ka huaora C, i kaulana no kāna mau waiwai hoʻoikaika kino. Loaʻa ia i ka nui i loko o nā strawberries, grapefruits, strawberries, nā ʻalani, nā currant ʻeleʻele.
5. ʻO nā mea hoʻolako i ka huaora K, he ʻōmato, letus a me ka spinach. Loaʻa nā huaora o nā hui A, PP a me D i ka nui o nā kāloti, kāpeti (keʻokeʻo a me ka cauliflower) a me nā huaʻai a me nā mea kanu ʻē aʻe.
6. Ke noho nei i kēlā ʻano papaʻai, ʻaʻohe pono e lawe i kahi mea hoʻohui kemikini-mineral kompleks hou aʻe. Eia nō naʻe, hiki iā ʻoe ke hoʻolako i ke kino me nā mea pono ʻoi aku ka maikaʻi ma mua o kāu papaʻai mua.

Nā mea maikaʻi ʻole o ka papaʻai wikamina

• No kekahi poʻe, ʻo ka hemahema o ka papaʻai wikamina paha he ʻōlelo aʻoaʻo e ʻai i ka hapa nui, ʻaʻole ka poʻe āpau, ke ʻae nei ke ola o kēia au iā ʻoe e ʻai pinepine.
• ʻO ka hoʻololi ʻana i ka papa kuhikuhi papaʻai e paipai ʻia he paʻakikī no ka poʻe i maʻa mau i ka ʻai nui ʻana. ʻAʻole maʻalahi e lawa ka nui o ka papaʻai i nā ʻāpana liʻiliʻi i ka mua.
• ʻO ka paʻakikī o ka mālama ʻana i nā lula o ka papaʻai wikamina hiki ke ʻike ʻia e kahi niho ʻono.
• ʻOiai ʻo ka nui loa o nā mea maikaʻi, ʻo ka poʻe makemake e hoʻololi i ke kiʻi e hoʻomākaukau iā lākou iho me ke ahonui a me ka makemake.

Lawe hou i ka papaʻai wikamina

ʻO ka pili hou ʻana i kekahi o nā koho papaʻai wikamina (inā ʻoe e noho ma luna o ia a ʻelua pule paha) ʻaʻole ia e ʻōlelo ʻia no ʻelua mau mahina aʻe ma hope o kona hopena.

Inā ua piʻi ka manawa o ka papaʻai-ʻai ma luna o ka 14 mau lā, ʻoi aku ka maikaʻi o ke kali ʻana ma kahi o ʻekolu mau mahina ma mua o ka hoʻomaka hou ʻana i ka papaʻai-marathon.