Contents
ʻO ka lilo ʻana o ke kaupaona a 2 kg i 2 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 880 Kcal.
ʻO ka hopena o nā meaʻai meaʻai Palani ka momona o ka hapanui o nā kānaka i nā hopena pule i kākoʻo ʻia e kā mākou nutrisy. ʻOiaʻiʻo, i nā lā hoʻomaha mai ka hana, hoʻolōʻihi mākou i ka manawa i ka lumi kuke - kahi e noho ai nā ʻano hoʻowalewale ʻai āpau. A makemake mākou e ʻai a inu i kekahi mea ʻono a hoʻopōʻino pinepine a kiʻekiʻe hoʻi i nā kalori ma ke ʻano he uku no hoʻokahi pule hana.
E kōkua ka papaʻai hopena pule iā mākou e koho i ke ʻano o ka ʻai kūpono a me nā meaʻai kūpono no kā mākou menus Pōʻaono a me Sābati (a i ʻole nā lā ʻē aʻe o ka pule e hāʻule ai kou hopena pule)
Nā koina ʻai o ka hopena pule
No laila, ʻaʻole ʻoi aku ka nui o ka ʻike calorie o kēlā me kēia lā o ka papa pule hopena pule ma mua o 1300 nāehana ikehu. ʻAe, hiki iā ʻoe ke hoʻohaʻahaʻa iā ia i 800-1200 calories. Akā ʻaʻole aʻoaʻo ka poʻe nutrisy i ka hoʻohaʻahaʻa ʻana i ka paepae no ka hoʻohana ʻana i ka ikehu ma lalo, ke ʻole ʻoe e hālāwai me ka lohi o ka metabolism, ka pōloli a me nā pilikia ʻē aʻe. Hiki iā ʻoe ke hāhai i kēia papaʻai inā makemake ʻoe, inā ʻoluʻolu ʻoe. Ma ke ʻano he rula, ʻekolu a ʻehā mau hopena pule o ka papaʻai e lawa ai no ka ʻōlelo maikaʻi ʻana i kekahi mau paona kūpono ʻole.
Hiki iā ʻoe ke haku i ka papa kuhikuhi o ka hopena pule iā ʻoe iho, ma muli o kāu mau makemake pilikino i ke koho ʻana i ka meaʻai, a i ʻole hoʻohana i nā koho papa ma lalo. ʻO ka mea nui ʻaʻole i ʻoi aku i ka ʻike o ka calorie i hōʻike ʻia. Inā manaʻo ʻoe hiki iā ʻoe ke ʻai i kekahi mau kokoleka ʻelua a inu paha i kahi ʻōmole waina no ka loaʻa ʻana o ka calorie i kuhikuhi ʻia, hewa maoli kēia. No laila ke holo nei ʻoe i ka makaʻu i ka hoʻokumu ʻana i nā pilikia nou iho me ke kino. Pono e hoʻopili i ka papaʻai i ka waiū momona momona a me ka waiū ʻawaʻawa, ʻiʻo momona, iʻa, cereal, hua manu, huaʻai, hua, hua. Paipai ʻia e ʻai ʻelima mau manawa i ka lā, a mai poina e inu i ka wai lawa.
ʻAʻole pono e haʻalele loa i nā huahana palaoa, akā i ke koho ʻana i ka berena, e kū i kahi i kālua ʻia mai ka palaoa wholemeal. E hoʻololi i ke kō me ka meli maoli, kahi ʻāpana kokoleka ʻeleʻele.
ʻOiai ma nā hopena pule, e hoʻāʻo e hoʻolilo ma 20 mau minuke i nā haʻuki. A inā hiki iā ʻoe ke hana piha i ka hale hoʻoikaika kino, kupaianaha wale ia.
ʻOiaʻiʻo, e maikaʻi kahi papaʻai hopena pule inā ʻaʻole ʻoe e hōʻino i nā mea momona a me nā kō i nā manawa ʻē aʻe. E aʻo e kaohi mau i nā ʻāpana o kāu papaʻai a me kāna ʻike kalori. Mai "hopu" i nā lā hebedoma no ka hopena pule o ka papaʻai, inā ʻaʻole ʻoe e lilo i ka paona wale nō, akā ʻo ka loaʻa ʻana o ka paona.
Papaaina Diet hopena pule
Kō koho 1
Aloha Hawaii
ʻAina kakahiaka: ʻai palaoa palaoa; ʻōmato; 20 g o ka tī paʻakikī me ka momona o ka momona; tī me ka waiū momona momona a me ka meli.
ʻO ka lua kakahiaka: he ʻalani a i kahi maiʻa liʻiliʻi.
ʻO kaʻaina awakea: 2-3 tbsp. l. porridge buckwheat; pola o ka sopeta puree mea kanu me ka palai ʻole; 100-120 g o ka hoʻopiha pipi i hoʻolapalapa ʻia.
Mea ʻai ahiahi: 70-80 g o ka tī liʻiliʻi a me ka 50 g o ka cauliflower i mahu ʻia; tī / kope me ka waiū.
ʻO kaʻaina awakea: 4-5 tbsp l. raiki; 100 g iʻa (kuke me kaʻaila ʻole); kī me ka waiū.
Lāpule
ʻAina kakahiaka: kahi ʻāpana liʻiliʻi o ka oatmeal me nā hua puaʻa; alani; tī me 1 tsp. meli.
ʻO ka lua o ka ʻaina kakahiaka: ka hua moa i paila ʻia; kahi ʻāpana o ka ʻāpana a i ʻole ka berena palaoa; 200 ml o ka waiū.
ʻO kaʻaina awakea: kahi kīʻaha o ka moa moa; kahi ʻāpana o ka moa moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia ke kaupaona ma kahi o 100 g; tī.
Mea ʻai ahiahi: 200 ml o ka yogurt hakahaka a i ʻole kefir momona momona.
ʻO kaʻaina awakea: kahi ʻāpana o nā mea kanu mahu (koi ʻia e hoʻopili i nā pepelu bele, ka pua kō, asparagus, broccoli i ka pā); hoʻokahi moa omelet hua moa i kuke ʻia i ka pā maloʻo; lean ham a i ʻole ʻiʻo (50 g); lāʻau lau decoction a i ʻole tī.
Kō koho 2
Aloha Hawaii
ʻAina kakahiaka: 200 g laiki a me ka paukena porridge; he ʻāpana o ka palaoa bran; he kīʻaha waiū.
ʻO ka lua o ka ʻaina kakahiaka: kahi salakeke o nā kāloti a me kekahi mea kanu ʻōmaʻomaʻo.
ʻO kaʻaina awakea: kahi kīʻaha o ka moa pipi i inaina ʻia; ʻelua mau punetēpō o ka palaoa buckwheat; 40 g o ka tī me ka momona o ka momona; he ʻāpana palaoa palaoa; kiwi a me kī.
Mea ʻai ahiahi: 100 g mau hua.
ʻO kaʻaina awakea: 100 g moa hoʻopiha moa i hoʻomoʻa ʻia me 20-30 g o ka tī paʻakikī; ʻahu lākeke; he ʻōmato; kahi ʻāpana palaoa wholemeal; kī me ka waiū.
Lāpule
Kakahiaka: kahi omelet o ʻelua mau hua moa a me kahi kōmato; tī me ka lemon a me 1 tsp. meli.
ʻO ka lua o ka ʻaina kakahiaka: ka saladi me ka ʻāpala, ka pea a me kekahi mau hua waina, i hoʻowali ʻia me ka yogurt haʻahaʻa-calorie.
Lunch: 200 g iʻa i hoʻomoʻa ʻia; 2 i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha; saladi o ka hapalua o ka avocado a me ka ʻaka, i hoʻowali ʻia me kekahi mau kulu o ka aila mea kanu.
Mea ʻai ahiahi: a hiki i 200 g o ka broccoli mahu.
ʻO kaʻaina awakea: 200 g o ka palaoa; ka umauma moa, kuke me ka ʻaila ʻole (100 g); he ʻāpana berena bran; 50 g o nā beets i hoʻolapalapa ʻia; tī me 1 tsp. meli.
Kō koho 3
Aloha Hawaii
ʻAina kakahiaka: cereal a i ʻole granola me ke kō ʻole (25 g), i hoʻoliʻiliʻi iki ʻia me ka waiū skim; maiʻa; tī.
ʻO ka lua o ka ʻaina kakahiaka: apple and tea (with milk).
ʻO kaʻaina awakea: kahi kīʻaha o ka moa moa a me kaʻiʻo moa i hoʻolapalapa ʻia (100 g); kāpī kāpī kāpī kāpī ʻia me ka aila mea kanu; palaoa palaoa holoʻokoʻa; he kīʻaha o nā hua a wai momona paha.
Mea ʻai ahiahi: he kīʻaha yogurt.
ʻO kaʻaina awakea: 100 g moa hoʻopiha moa i hoʻomoʻa ʻia ma lalo o nā ʻāpana o nā pineapa; 100 g wili keʻokeʻo a ʻulaʻula paha; ka saladi non-starchy mea kanu, i hoʻowali liʻiliʻi ʻia me kekahi mau kulu o ka aila mea kanu a me ka wai lemona; ʻāpala palaoa; pea; tī.
Lāpule
ʻO ka ʻaina kakahiaka: kahi sanwī i hana ʻia mai kahi ʻāpana o ka palaoa a pau a me nā apo ʻōmato ʻelua; 20 g o ka tī paʻakikī; tī me ka meli.
ʻO ka lua o ka ʻaina kakahiaka: ʻelua kukama; 50 g tī momona momona momona; hapalua kīʻaha wai kāloti.
ʻO kaʻaina awakea: kahi pola o ka sop puree mea kanu; 100 g ʻōhua i hoʻolapalapa ʻia; 2 ʻuala i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; he ʻāpana o ka palaoa bran; Kī me ka lemon.
Mea ʻai ahiahi: ka hapalua o ka hua waina; hou a kēpau kēpau paha (2-3 ʻāpana).
ʻO kaʻaina awakea: omelet (no ka kuke ʻana e hoʻohana mākou i ʻelua mau hua moa, 50 g o kaʻiʻo momona, 20-30 g o ka pī a me ke kulina); he kīʻaha o ka yogurt maoli.
Nā Contraindications no ka papaʻai hopena pule
Inā ʻaʻole he mau ʻōlelo hoʻopuka nutritional ʻē aʻe no nā kumu olakino, ʻaʻole cont conticated ka ʻai ma ka hopena pule.
Nā pono o ka papaʻai hopena pule
- Kōkua ka ʻai ʻana i ka ʻai i ka ʻai nui.
- Hoʻohālikelike ka papaʻai, lawa ke kino o nā mea āpau āpau e pono ai no kāna hana maʻamau. Inā haku pono ʻoe i ka papa kuhikuhi, hiki iā ʻoe ke ʻai i nā meaʻai ʻono a me nā ʻano like ʻole, pale i nā pilikia digestive, hoʻonui i kāu metabolism a hoʻopau i ka mālama nui ʻana.
- ʻAʻohe kīʻaha paʻakikī ma ka papa kuhikuhi e koi ana i kahi manawa a me ke kālā e hoʻomākaukau ai.
- Ma ka mālama ʻana i nā lula o ka papa pule o ka hopena pule, hoʻomohala ʻoe i kahi ʻano maikaʻi o ka ʻai ʻana i ke olakino i nā lā ʻē aʻe.
- ʻAe kēia ʻenehana iā ʻoe e lilo i ka nui o nā kilo. Maikaʻi nō hoʻi ke hōʻemi ʻia o ke kaupaona me ka wikiwiki, ʻo kēia ka paona kaumaha i kākoʻo ʻia e nā kauka a me nā meaʻai.
Nā mea maikaʻi ʻole o ka papaʻai hopena pule
- ʻO ka paʻakikī wale nō i ka ukali ʻana i ka papaʻai ʻo ia ma nā hopena pule e hāʻule pinepine nā hoʻolauleʻa like ʻole a me nā hanana me nā ʻahaʻaina lehulehu. Ma luna o lākou, hiki i nā hoʻowalewaleʻaiʻai ke lanakila i kou makemake, a he mea pilikia ia e helu i ka waiwai ikehu o ka meaʻai. ʻOiai, inā kū hoʻokahi a ʻelua paha kēia, a hoʻopaʻi ʻoe iā ʻoe iho no kēia me ka hoʻoiho ʻana aʻe, a laila ʻaʻohe mea weliweli e kū.
- Akā inā ʻo ka noho ʻana i ka papa ʻaina i ka hopena pule e lilo i ala o ke ola, a laila ʻaʻole hiki ʻole iā ʻoe ke komo i loko o ka nui o ka calorieʻai.
Pāʻai hou
Hiki i ka papaʻai hopena pule ke lilo i rula papaʻai i kēlā me kēia manawa. E hoʻolohe i kou kino a hāhai i kāu mau pahuhopu.