ʻO nā kāmala (kalima) a i ʻole nā ​​kalai he mau mea hoʻohui kūlohelohe kūikawā pono loa no ke ola o nā kānaka, nā holoholona a me nā mea kanu. Ma ke kaʻina hana o photosynthesis o ka hope, loaʻa i ka honua i kēia 'ano nui.

No nā kānaka, mālama nā kalaiwa i nā hana heʻoki ʻole loa. I waena o nā mea nui loa he kirika a me ka ikaika. ʻO kahi ʻāpana o nā molekui ʻoi aku ka paʻakikī, ua pili nā kākaho i ka hana ʻana i ka DNA. Akā i ka hapa nui, ua ʻike ʻia kēia mau pūhui i ke kumu nui o ka ikaika no ke kino. Kekahi manawa i loko, ua ʻōleʻa lākou, ʻoiai e hoʻonui ana i ka ikehu. Me ka uhaʻi o 1 mau kalaka o ka mauʻu, hoʻokuʻu ʻia he 4.1 kcal a me 0.4 g o ka wai.

Aia nā puna i nā hana hoʻolālā kūikawā. Wahi a ka helu o kēia mau ʻāpana, e hoʻokaʻawale lākou: monosaccharides (1 unahi), disaccharides (2 mau ʻāpana), oligosaccharides a me nā mea hou loa - polysaccharides. Pēlā nō, ʻo ka hopena ka mea i hoʻopuka ai i ka ʻai mea papa.

Loaʻa i nā kākoi māmā āpau i kahi kikoʻī glycemic kiʻekiʻe (sucrose, fructose, glucose, lactose). ʻO ka manawa hoʻokahi i loko o ka ʻōpū, lawe koke lākou a hoʻohuli i ke kō. ʻO ke "kanaka" make a paʻakikī loa ka paʻakikī a ʻaʻole ia i maʻalahi i ka hoʻokō ʻia. I mea e pale ai i ke ʻano o ka hyperglycemia, hoʻololi wale ia i ka kō i loko o ka momona. Kahi, ʻo ia ka hana, mai ka "ʻike maka" o ke kino kanaka, he mea waiwai nui ia, no ka mea, ʻo ka momona momona e hōʻoia ai ke kumu o ka wai no ka lā nui. ʻO kēia ka pahele no ka poʻe āpau lahilahi, me kahi pākiki nui i ka glucose i loko o ke koko, ʻike ʻia ka manaʻo o ka pōloli. No laila, inā ʻai kahi kanaka i ka sweets, hoʻomau mau ʻo ia e ʻai.

ʻO nā kalapona mea paʻakikī kahi mea ʻē aʻe. ʻO kēia ka mea mua, ʻo ka mea mua o ka glycogen, starch a me cellulose. ʻO kēia mau ʻāpana paʻa he nui o nā wae hoʻonohonoho. No laila, ʻo kā lākou hāwili a me ka hōʻoki ʻana, e pono ai ka manawa a, ʻoi aku ka nui o ka ikaika.

ʻO keʻano o kaʻai karoli

Aia kekahi manaʻo e pili ana ke mau kākoi i ke ʻano nui o ka hiʻona nui ʻana. E kū'ē i ke kua o ka nui o ka ʻai wikiwiki, nā huahana maikaʻi ʻole a me ka meaʻai wikiwiki - he mea maoli paha kēia. Akā, ua pili kēia hewa hewa i ka mea kuhi hewa ʻana o ka lehelehe o ka glycemic indexs o ka mea make i kā lākou iho ponoʻī.

ʻO ke kuhikuhi a glycemic index, maʻalahi wale nō, ʻo ka wikiwiki loa i ka wā i hoʻoiho ʻia ai nā kalā. No nā kalapona maʻalahi, kiʻekiʻe, a no nā mea paʻakikī e haʻahaʻa loa ia. ʻO kā lākou wehe piha mai kaʻai, ʻo ka mea, ʻo ka alakaʻi i ka nalo o kekahi mau kilokamu. Akā, ma hope koke, e "hoʻihoʻi" ke kino i kēia manawa pōkole ma ke ʻano o ka nui o nā pilikia olakino a me ke kaupaona like.

Lawa ʻia ka ʻaila momona ma ke kumu: e puhi i ka mea āu i hōʻuluʻulu ai a pale i kahi hou o ka momona. I ka manawa like, ʻaʻole ka hoʻokaʻawaleʻana nā mea kālai lima wikiwiki, no laila ʻaʻole e hoʻemi i ka nui o ka kō i loko o ka pilikia i kahi pilikia. ʻAʻole nā ​​wahine wale nō i hoʻokipa ʻia iā ia, akā nā haumāna holo ʻolua no ka mea i kapa ʻia ʻo ka lāʻau nalo. Ua kūkulu nā Nutritionist i kekahi mau ʻōlelo aʻoaʻo maʻamau e pono ai no ka hoʻolilo ʻana o ke kaumaha koʻikoʻi.

• inu i ka liʻiliʻi o 1,5 lita o ka wai maʻemaʻe i kēlā me kēia lā,
• ʻo ka lawelawe hoʻokahi i nā meaʻai he 100 g, likolo - 150 ml,
• ua hoʻokaʻawale ka meaʻai (5-6 ʻai),
• 3 mau hola ma mua o ka wā e hiamoe ʻole ai ʻoe e ʻai ai.
• hoʻokaʻawale i ka palaoa, ka mīkini momona, ka waiʻona,
• e hoʻoikaika pono ka hoʻoikaika kino.

ʻAi kēia meaʻai i ka kāwili a me ke kō a me kekahi mau momona maʻalahi. I waena o nā pono e koi ʻia: ʻo ka cereals, nā hua, nā lau, ka ʻai momona, ka iʻa, nā huahana pā. ʻAʻole e like me nā kīʻaha ʻē aʻe, ke hoʻolako nei kēia mea i ka papa ʻaina mālamalama a me ka nui. ʻO nā gula wale a me ka palaoa wale nō e haʻalele loa. ʻO ka nui o ka protein (iʻa, hua, nā huahana palaoa) a nalo ʻia.

E ʻelua pule ka papa holoʻokoʻa. ʻO nā lā ʻehiku mua loa e hele pū ʻia me kahi lāmeʻa huhū a me kahi helu o nā ʻae e komo mai ana. I loko o kēia manawa, lawe ʻia mai ka 6 a 7 mau kilogram o ka momona nui. I ka hikiʻana i ka morbid obesity, ʻoi aku ka nui o ka liloʻana o ke kaumaha. ʻO nā kāne ma kahi papa kalaiwa ke emi nei ka paona liʻiliʻi ma mua o nā wahine. ʻO ka hana aʻe e hoʻohui ai i ka hopena. ʻO ka hoʻoluhi ʻana o ka paona ma ka hebedoma ʻelua e maloʻo paha, akā ua nalowale nā ​​kilogram he lōʻihi. Wahi a nā loiloi o ka poʻe i pau i ka papa holoʻokoʻa o ke kōlepa o ka ʻai, hiki ke hoʻihoʻi ʻia o 0.5-1 kg i kēia mau lā hou. ʻAʻole pono kēia e makaʻu, me kaʻai kūpono a me ka hoʻomaʻamaʻa haʻahaʻa, e hoʻokū ka kaumaha.

Ma kahi o ke koho nui he ʻelua pule, ua hoʻomohala ʻia kahi pākeke kalepa no hoʻokahi pule. Hōʻike ʻia ia e kahi aupuni koʻikoʻi koʻikoʻi, wikiwiki wikiwiki ka hoʻolilo ʻana a hōʻike ʻia i nā kūlana hōʻeha.

Kālā papa kalapona

I nā lā ʻehiku mua loa, loaʻa i ka meaʻai ka nui o nā huahana dairy a me nā lau. ʻAʻole lilo ma mua o 100 gr. Hiki iā ʻoe ke hana kūʻokoʻa i kahi papa kuhikuhi, ka waiho ʻana i nā meaʻai laʻa: nā ʻuala, nā waiū, ka wai ʻūhā, ke kō, nā huahana palaoa.

ʻO ka papa kuhikuhi no ka hebedoma mua loa e pili ana i:

1. Ka ʻaina kakahiaka: oatmeal, hua, ʻaina kīwī, ʻeleʻele me ka ʻole o ke kō a i ʻole ʻona.
2. ʻAina awakea: 150 ml o ke kefir, nā ʻono kūlohelohe a i ʻole ʻia ʻo ka waiū i ukuhi ʻia.
3. ʻAi ʻaina: iʻa iʻa ʻia, iʻa ʻia i mau ʻaka a ʻūlū ʻia, nā pīni, nā līniha.
4. Snack: 150 ml o ke kefir, nā ʻenehana kūlohelohe a me ka waiū i hoʻomālua ʻia ʻia.
5. ʻAiina: kākulu salala, kāpeti kupa, ka umauma moa kuke.

I nā lā ʻehiku e hiki mai ana, hoʻonui ka lawelawe i ka 200 kaleka o ka meaʻai a me 250 ka nui o ka wai wai. Ma ke ʻano holoʻokoʻa, ma mua o ka ʻai ʻana, e ʻōlelo ʻia e inu i kahi decoction o ka calendula, e mālama i ka hoʻowalewale ʻana.

ʻO ka papa kikoʻī no ka hebedoma ʻelua e pili ana i:

1. Ka ʻaina kakahiaka: ʻo ka waiū maoli me nā huaʻai, cereals, ke kō o ke kime, ka hua kuke (ʻoi aku ma mua o 2 mau manawa i ka pule).
2. ʻAina awakea: 250 gr o ke kefir a i ʻole kahi hapa o nā hua.
3. ʻAina awakea: ʻai a iʻa paha me ka ʻaoʻao ʻaoʻao o nā lauala.
4. Snack: 250 kahe o ke kefir a ʻo ka waiū i hoʻomoʻi ʻia ʻia.
5. ʻAiina: waʻaʻai iʻa me nā lau, nā ʻaiala e hoʻāla ʻia me ka wai lemon, iʻa.

Decoction o calendula no ka ʻai karapola

• calendula - 1 tbsp. la l
• W John's wort - 1 tbsp. la l
• chamomile - 1 tbsp. la l

Hoʻololi ia nā mea āpau i ka hale kūʻai ma ke ʻano o nā uku maloʻo. Pono e ninini ʻia nā mea e pono ai me kahi aniani o ka wai kohua, e uhi paʻa a paʻa a hiki i ka mahu ʻana o ka wai. A laila hele i kahi sieve maikaʻi a waiho i loko o ka ipu aniani i kahi maloʻo. ʻO ka waiʻai piha e lawe iā 50 ml ma mua o ka papaʻaina.

ʻO ka meaʻai kākuhi pākika

ʻO kekahi o nā koho no ka ʻai karaka ua hoʻokumu ʻia ma ka koho ʻana i ka nui o nā kaila i hoʻopau ʻia. Hoʻopili ʻia lākou ma ka mea i kapa ʻia nā kākoki (kbg), ʻo ia ka mauʻu like me ka ʻaina. Loaʻa i kēlā me kēia huahana kekahi mau o nā mau kāloli, mai 0 a 100. 120-150 kbg hiki ke hoʻopau ʻia i kēlā me kēia lā i kēlā ʻano meaʻai. ʻO kahi papaʻaina no ka ʻai karaka he mau meaʻai staple mai nā meaʻai maʻamau.

ʻĀhu ʻaʻuho ʻaū me ka celery

ʻO kahi ʻano kūpono no kēlā me kēia ʻano ʻai.

Ma ka lawelawe hoʻokahi: nā kalana - 343, ka protein - 4.1, nā kālaiālo - 4.9 kbg.

• petiole seleri - 200 gr,
• kauō - 200 gr,
• kālai - 120 g,
• wai maʻemaʻe - 500 ml.

Hoʻomaʻemaʻe ʻia nā mea kanu āpau a holoi maikaʻi loa. Hoʻopau ʻia nā mea āpau i nā ʻāpana nui a kuke ʻia ma lalo o ka uhi a hiki i ka paʻakai ʻole me ka paʻakai. A laila ua lawe ʻia ka hupa ʻona i ke kūlana o ka aila me ka hoʻokaʻawale. I ka wā e lawelawe ai, hiki iā ʻoe ke pīpī me ka pōkole o ka ʻulaʻa a i ʻole celery ʻona hoʻi.

Hoʻopili iki i nā meaʻai momona

Hoʻolako ʻia kahi ʻano stricter o ka papa kalaiʻa no ka hebedoma i nā hihia paʻakikī. Ma ke kānāwai, hana lākou ia ma mua o nā lā hoʻomaha, nā hoʻokūkū a i ʻole hoʻi e like me ka ʻōlelo ʻana a ke kauka. Hiki iā ʻoe ke hōʻai hou i kēia hana i ʻoi aku ma mua o 2 mau manawa i ka makahiki.

ʻO nā hiʻohiʻona o ka noho aliʻi i loko o kahi papa kuhikuhi o ka papaʻaina a me kahi papa kuhikuhi paʻa. E hoʻokūkū piha ʻia nā kīleʻa Random. Hoʻopili wale ʻia nā huahana āpau i kēlā me kēia lā. ʻOiai nā mea 6 ʻokoʻa ma 7:00, 10:00, 12:00, 14:00, 16:00, 19:00. Ma hope o nā lula, hiki iā ʻoe ke nalo a hiki i ka 7 kilokilo o ke kaumaha ma ka pule.

Nā Palapala Kūʻai Kūʻai Helu pule

I ka lā hoʻokahi: 400 g o nā pāʻai i hoʻoponopono ʻia a me 0,5 l o ka kefir haʻahaʻa haʻahaʻa.

Kiʻi ʻEkahi: 400 mau kekona o ka pīkī liʻiliʻi-momona a me 0,5 lita o ke kefir haʻahaʻa haʻahaʻa.

I ke kolu o ka lā: 400 mauʻu o ka hua (koe wale i ka hua waina a me ka maiʻa) a me ka 0,5 lita o ke kefir hina haʻahaʻa.

ʻEhā ʻehā: 400 mauʻu o ka umauma moa kuke a me 0,5 lita o ke kefir haʻahaʻa haʻahaʻa.

Lā ʻelima: 400 mauʻu o ka hua (koe wale i ka hua waina a me ka maiʻa) a me 0,5 lita o ke kefir.

ʻEono lā: hoʻoulu (ʻo ka wai wale nō)

ʻEhiku ka lā: 400 g o ka hua a me 0,5 l o ka kefir haʻahaʻa haʻahaʻa.

I kēia hihia, pono e hoʻopau loa i ka paʻakai a me ke kō. Pono e waiho i kahi papaʻai lohi, e hoʻihoʻi i nā huahana maʻamau a hoʻonui i nā mahele.

Loaʻa a me nā ponoʻole

Kuhi ka hapa nui i nā kaha emi i ke kaumaha o ke kino. ʻO nā mea nui e makemake e hoʻoluhi i ka paona, ʻaʻole hiki ke pale i ka hoʻowalewale e hōʻalo koke i nā "papa ʻenemi" i hoʻowahāwahā ʻia, ʻoluʻolu a me nā manawa lōʻihi. Akā, ma ke ʻano he kānāwai, ua pili kēia mau meaʻai i nā mea pili i ke kaumaha no ke kino. ʻO ka haʻalele ʻana mai ka meaʻai o nā mea pono, nā minerala a me nā huaora e hoʻopilikia i ka maikaʻi a me ke ʻano o ka ʻili a me ka lauoho. ʻO ke ala e ʻoi loa ka hana pohō i ka paona pinepine i ke hoʻi ʻana i nā kilogram he nalowale.

Hoʻohui ʻia ka ʻaina kākoholohala i ka hānai mau ʻana i ke kino me ka ikehu e pono ai. ʻAʻole loa e hoʻokaʻawale i nā protein, nā mea e hiki ai iā ʻoe ke mālama i ke kani o ka ʻiʻo. I ka hana ʻana i nā haʻuki, i ka manawa like, ʻaʻole paʻakikī. ʻAʻole like me nā ʻano like ʻē aʻe, i ka manawa like - ʻaʻole i ʻike ka mauʻu, ʻaʻohe nalowale o ka ikaika. Noho ka ʻōpū a me ka ʻōpū ma muli o ka ulu ʻana o ka meaʻai i nā wahi liʻiliʻi. Aia nā huahana i ʻōlelo ʻia i nā mea āpau e pono ai no ka hana pono o ka lolo a me ka wahī.

I waena o nā hemahema, ʻo ka hapa nui e like me nā loiloi slimming, ʻo ia nā lā wikiwiki. I ka hihia o ka ʻai nui o ka ʻai karaka, ua paʻakikī nui ka mālama ʻana iā ʻoe iho a ʻaʻole e ʻai i ka mea ʻono. ʻO ka lā ʻekolu a ʻehā mau lā he wā paʻakikī, e kūkulu hou ke kino a hoʻololi. Akā mai ka hā o ka hana - e lilo nā mea āpau e maʻalahi.

I ka hopena o ka lua o ka pule, e hoʻi paha kahi hapa o ka paona i nalowale. Eia naʻe, inā e lilo ka ʻai kūpono i ʻāpana o ke ola, e pau loa nō lākou. ʻO ka mea nui e hoʻomanaʻo ai, ʻaʻole ia he meaʻai, akā ka meaʻai kūpono. Ke hōʻole nei i ka waiʻona, Nikotine, kōpala a me ka momona ʻaʻole i hōʻeha kekahi i kekahi.

ʻO ka wehe ʻana i ke kō i loko o ka meaʻai i mea pilikia no ka niho momona loa. I kēia hihia, pono ke alakaʻi ʻia e ka rula: "ʻO nā mea āpau i ka moderation e maikaʻi." ʻO ka hele ʻana i hoʻokahi hola ma ka mākeke e uhi i kahi ʻāpana keke i ʻai ʻia. A inā hele ʻoe, hiki nō hoʻi ke ʻoluʻolu i nā gull.

Lawa ʻaina kalapona: kahi a ka kauka e ʻōlelo ai

Kaukau pinepine nā kauka i nā mea hoʻonaninani papaʻai nui loa no ka poʻe e loaʻa ana i nā maʻi o ka ʻōpū a me nā hāpē ʻana o nā ʻōpū: nā ʻōpio, nā gastritis, a me nā maʻi cardiovascular. Akā i ka hihia o ke ola ponoʻī, pono ʻoe e akahele a me ke olakino maikaʻi loa, e kamaʻilio i kahi kauka.

Me ka hoʻokō kūpono ʻana i kēia meaʻai, i ka hoʻopiʻi ʻana i ke koʻikoʻi o ke kaumaha, ʻike pono nā kauka i ka hoʻomaʻemaʻe o ke kino a me ka hoʻomaikaʻi ʻana o ka pēpē. Akā ke mālama aku lākou e pili ana i ka pono no ka hoʻomaha. No laila, inā ua hoʻomaha ka papaʻai i hoʻokahi mahina, ʻo ka manawa like ia e hoʻomaha ai. I ka hihia o ka ʻoihana paʻakikī (hoʻokahi pule), pono ʻoe e hoʻi e hoʻihoʻi i kāu ʻai maʻamau no ʻelua pule. ʻAʻole hoʻi pono e hoʻopau loa i nā momona. ʻO nā nati liʻiliʻi a i ʻole ka aila maikaʻi wale nō maikaʻi.

Ma muli o kēia mau hoʻoikaika ʻana, e hele mai ke kino i nā moilei ʻoluʻolu, a hemo i ka 7 kg o ka nui o ke kaumaha. ʻAʻole naʻe ke ʻano o ke kino. ʻO nā ho'āʻo e hōʻemi i ka paona, ʻaʻole i hoʻopili i ka nāwaliwali i ka maikaʻi. A ke holomua wale nei ka hiʻohiʻona.

Hiki ke hoʻemi i ka paona i nā hebedoma 2

Loaʻa i kahiʻaiʻai 14-lā kūpono e hiki ke hoʻopau i ka liʻiliʻi ma kahi o 3-4 mau paona hou. Inā makemake ʻoe e lilo i nā kaumaha hou aku, a laila me ka meaʻai kūpono e pono ai ʻoe:

1. E hana pāʻani i nā haʻuki.
2. E helu i ka helu o nā kaloli i loaʻa i kēlā me kēia lā, nā huahana BJU, hoʻoponopono i nā haʻawina kaloli o kēlā me kēia lā e like me ka nui o kou kaumaha e makemake ai e nalowale.
3. ʻAi liʻiliʻi me ka haʻalulu, akā pinepine, hoʻohene lohi iki i ka meaʻai.
4. E hoʻolōʻihi i ka metabolism ma o ke inu i 2 lita o ka wai i kēlā me kēia lā.
5. E kūkākūkā i kahi kauka ma mua o ka hoʻololi ʻana i kāu meaʻai.

Pehea e lilo ai ke kaumaha

E hoʻolōʻihi i ka paona i kēlā manawa pōkole, pono ʻoe e hoʻololi pono i kāu mau ʻai ʻai, ka hana maʻamau i kēlā me kēia lā.

1. Eʻai i nā liʻiliʻi 4-5 mau lā i ka lā me ke ʻano like ma waena o nā papaʻaina.
2. ʻAumua, hoʻomoʻa a wele paha.
3. E nānā pono i ke kaulahao o ke kahe i loko o ke kino.
4. Mai hōʻemi, inu i kaʻaila a me nā kīʻaha me ka ʻole e hoʻohui i ke kō.
5. Hoʻopili i ka hana paʻakai a ka liʻiliʻi.
6. Noho liʻiliʻi, neʻe hou.

Ma nā papa pule he ʻelua

Hiki i ʻokiʻoki i kahi papa no 2 mau hebedoma no ka hoʻohaʻahaʻa ʻana, me ka nui o ka nui o ke kaumaha e pono ai ke hoʻolei. ʻO ke kūpono kūpono e hui pū ai me nā hāmeʻa e kōkua i ke kahe o 5-10 mau paona hou. Hoʻopili ʻia i ka hoʻolilo ʻana i nā paona i nā lā i hala aku nei, hoʻomaʻemaʻe ʻia ke kino i nā mea i pau, ua hoʻemi ʻia ke kolamu koko a me ka ukana ma ka hoʻowalewale ʻana, ua hoʻoikaika ʻia ka hana o ka puʻuwai, nā ʻōpū, a me nā moʻo.

2 kg i 2 mau pule

ʻO ka menus no nā hebedoma hemo e lilo i 2 kg e hiki ke hana kūʻokoʻa, e like me ka papa o nā huahana i ʻae ʻia a ʻae ʻia:

Hiki

Hūnā

• ʻai momona, iʻa,
• ʻO nā lau ʻai ʻona a i ʻole pono ʻia
• nā huaʻaʻina ʻole ʻole
• Nā huaila hou
• nā huahana wai ʻole nonfat.

• liuliu
• paleka, ʻaina, palaoa
• momona, ulaula, paʻilima,
• kahakai
• nā hua momona
• sodas momona
• keʻokeʻo keʻokeʻo, pasta.

Ke liʻiliʻi 5 kg

Hoʻokumu nā mea kanu i kahi meaʻai kūpono no 14 mau lā, e nānā ana hiki iā ʻoe ke lilo i 5 mau paona hou. ʻO ke kumu o kāna papaʻaina he mau huaʻai protein, no laila, contraindicated ʻo ia o ka pā meaʻai no nā poʻe me ka maʻi ʻeha. Papa papaʻaʻai papaʻaiʻai no nā wiki 2:

1. ʻAina kakahiaka. Coleslaw, 1 ʻōpala kuke, ʻōpala me ke kō.
2. ʻAi awakea Kāhu me ka iʻa ʻai ʻole a i ʻole nā ​​momona liʻiliʻi, me ka ʻuala a me ka ʻohi.
3. Ka ʻai ahiahi. Kefir (1 tbsp.).
4. Kai ʻaina Kī ʻia aʻai ʻāpala (150 g), ka iʻa me kahi ʻaoʻao ʻai o nā mea kanu.

Aia kekahi meaʻai kūpono maʻalahi e kōkua i ka nalo wikiwiki. Hiki iā ʻoe ke hahai i kahi meaʻai like no ka manawa lōʻihi, no ka mea kaulike a ia e kau ʻia i ka meaʻai kūpono. Hōʻike papa kuhikuhi no ka lā:

1. Ka ʻaina kakahiaka: kekahi cereal me nā hua, ʻona ʻole me ka honi ʻole.
2. Ka ʻaina kakahiaka ʻelua: hua (kekahi).
3. ʻAiʻaina: ʻai, ʻaila māmā, wai wai.
4. Snack: kahi aniani o ka ʻākala a i ʻole kahi ʻāpana unahi me ke kīʻaha.
5. ʻAi ʻaina: iʻa a iʻa ʻai a ʻai, nā mea ʻai ai ʻole cereals e hōʻiliʻili.

Manaʻo 7 kg

Maʻalahi a maʻalahi hoʻi e hoʻolilo i ke kaupaona me nā pono olakino ka maikaʻi o ka papa inoa hua he 2 mau hebedoma, i kapa ʻia hoʻi ʻo ka ʻai ʻana o Maggi. ʻAʻole mea e hoʻopili i kahi meaola me kahi papahana kīʻai ʻole maʻalahi, no ka mea, e loaʻa ana i nā mea āpau a pau, nā minela, a me nā protein pono hoʻi, nā momona, nā hāmeʻe mai ka meaʻai. Nā papa kuhikuhi ʻehiku mau lā:

Nā lā o ka pule

ʻaina kakahiaka

ʻaina awakea

ʻaina awakea

ʻO nā hua paʻake (2 pcs.), ʻO Pāpāʻulu, kīwī ʻole

1 hua paʻakaua paʻaua, ʻomona, huaʻai kuke (150 g)

Kī ʻia moa piha piha (200 g), haʻahaʻa-momona haʻahaʻa, 1 tbsp. kefir

2 mauʻa ʻoki ʻōpala, kekahi wai hou i hoʻomoʻa ʻia

Nā hua ʻai moa (150 g), 1 huaʻai, 2 mau hua melemele

2 mau huaheʻe (kāleʻa), ʻōpala (2 pcs.), 1 tbsp. wai

1 tbsp. wai me ka wai lemon, kolo hua ʻia (1 pc.)

ʻO ka pipi momona (150 g), ʻohi

ʻO nā hua paʻakaha kuke (2 pcs.), 1 tbsp. wai me ka hau ole

Kālī a ʻala paha i ka pahu moa, 1 huaʻai, ʻele

Hālau: 1 kāʻai ʻōpala (ma kahi grater), hua manu, ʻona kuluma

1 kāloti huaʻai, ʻelua lua wai

ʻO ka iʻa iʻa ʻia (100 g), 2 mau huaʻai, he aniani o ka wai

150 g haʻahaʻa haʻahaʻa ʻaina kīwī, hapalua wai aniani

2 mau hua opiki, 3 hua

1 ʻōpala maʻa, ʻai pāwili

150 g pipi palaoa, ʻono

Manaʻo 8 kg

ʻO kekahi o nā huahana kūpono no ka hoʻohaʻahaʻa ʻana i ka pīpīkī, ʻo ka calorie kiko o ka 90 kcal no 100 g. Hāʻawi kahi wai ʻelua mau wai kīwī i kahi hopena maikaʻi loa - e emi ana ka 8-12 kg a i ʻole he mea ʻole ka pilikia o ke olakino. Pono e ʻai ʻia nā groats e like me kēia: i ke ahiahi, hapalua kilekiliki o ka buckwheat e ninini ana i ka 1.5 o ka wai e hoʻolapalapa ana, ʻakeke a kakahiaka. ʻO ka lā aʻe e ʻai ai ka meaʻai i ka porridge, 1 pāpaʻa o ke kefir, kaʻaila kākā a me ka wai wai.

Kāleʻa Hōʻaleʻa i ka waila

ʻO ke kumukūʻai o ka ʻai karapeka - ka lawe ʻana o ka nui kūpono ʻōpiopio paʻakikīaia nā lono a me nā pectins. Ke kōkua nei lākou i ke kaʻina o ka hōʻemi ʻana i ka paona, no ka mea e ʻeli ʻia ana lākou no ka manawa lōʻihi a hoʻomakeke i ke kino me nā mea pono o ke ʻano.

No laila, ʻo nā cereal a me nā huaʻai me nā meaʻai e pono ai e hoʻohua ma kaʻai. ʻAi ʻia ka pulupua Durum palaoa a me ka bran akā ʻaʻole iʻa ʻia ka hū.

Ka papa inoa o nā huahana i ʻae ʻia

ʻO nā wahine makemake e hele i ke ʻano o ka hōʻemi ʻana i ka paona a no laila ke hoʻohiki nei hopena, makemake pinepine lākou i ka nīnau "He aha kaʻu e ʻai ai me ka aʻe karaka?", "Hiki ke loaʻa ka lilo ʻana o ka momona me ka papa ʻaina?"

ʻO kahi mea hānai kaiʻai e pane mai kahi mamao loa mai nā mea a pau e lawa ana i ka nui o ka puʻukū e hoʻohana ai iā lākou i ka ʻai o ka ʻai karoli. Nui aʻai ʻole nā ​​nonohola a me nā meaʻai haʻahaʻa-me nā kalima, ma ka manawa mua i kūpono no ka hoʻolilo ʻana o ka paona (ma o ka aniani me ka protein). I ke nohona o kēlā me kēia lā, kapa ʻia kēia mau meaʻai "nā kāloli wikiwiki." Nā kumuwaiwai o ia mau kālaiʻu: ka maiʻa, nā ʻuala, nā ʻaina, ka palaoa. ʻO ka kālena kalapona no ka lilo ʻana o ka momona, e like me ka protein, pili i ka ʻai o kekahi ʻano o nā huahana o nā meaʻai.

Ka papa inoa o nā meaʻai momona karawa:

• iʻa a me nā iʻa iʻa (cod, tuna, herring, potassa, bass sea, hake, pollock, pike, shrimp, crab, mussels),
• ʻai (pipi, moa, moa, pipiʻi, rabbit),
• ka palaoa a me ka palaoa (kalwheat, palaoa keʻokeʻo, bale, oatmeal, brown brown, bulgur, quinoa),
• nā huaʻala (kūkala, kamato, zucchini, huaʻala, asparagus, cauliflower a me ka ʻōpio keʻokeʻo, nā pīpī ʻala a me nā pī, celery, broccoli, bawang, ʻihi, ʻōpala),
• ʻāwī (champignons, ʻāʻī paha),
• nā huaʻai a me nā huaʻai (raspberry, strawberry, currants, watermelon, melon, apple, plum, apricot, orange, grapefruit, pomelo, kiwi, cherry, strawberry, currants),
• nā hua maloʻo (kismis, nā lā, nā apricots maloʻo, prunes),
• greens (parsley, dill, sorrel, spinach).

Pono kahi papa inoa o nā huahana momona kākake no ka pohō kaumaha e lawe ʻia i loko o ka papa hana no kēlā me kēia lā. Ma hope o nā mea a pau, lako lākou i nā kalapika paakiki paʻakikī, kahi e hāʻawi ai i ka satiety i loko o ke ao.

ʻO nā hoʻopiʻi a me ka ʻohu

ʻO ka mea kānalua ʻole, ka lāluola ʻaʻai, a me ka mea momona kekahi, he nui nā pono no ke kaupaona ʻana, i hōʻike ʻia e nā mea lapaʻau a me nā mea loea. ʻO kona mau pono nui nā:

• ʻano ʻaʻai
• nele i ka pōloli
• lilo kaumaha kaumaha.

E like me kēlā me ka meaʻai, ua loaʻa ka nui o ka lolo malie, ka mea nui o ka haʻahaʻa o kona haʻahaʻa ʻana i ke kūkulu ʻana i ka io o ka iwi, ma o ka loaʻa ʻole o ka hapa protein.

E like me kā mākou i ʻike ai, pono kekahi meaʻaiʻai koi! Hōʻike ka hana kūpono e hoʻohana i ke koho maikaʻi loa e hoʻohana i ka ʻai a me ka protein. Ma ke koho ʻana i nā protein a me nā haʻalulu, e hoʻokō ana i nā hopena maikaʻi e maʻalahi a me ka wikiwiki!

Hopena: Ma mua o ka hoʻomaka ʻana i kou hoʻololi ʻana i kāu meaʻai, e noʻonoʻo pono i nā mea a pau a me nā mea ʻawaʻawa a ke kīloi kala, i ʻole e hoʻopōʻino i ke kino, akā e kōkua i ke kūpaʻa ʻana i nā paona hou.

Inā ʻaʻole ia kēia koho no ʻoe, e pili i kahi kaʻina hana ʻē aʻe: kahiʻaiʻai haʻahaʻa-haʻahaʻa.

Papa helu o kēlā me kēia lā

ʻO kahi papa momona no ka lilo ʻana ka mea momona e pono ai i kahi meaʻai kūikawā. ʻO kahi hiʻohiʻona o kahi papaʻai no kēlā me kēia lā, kahi mau huahana momona o ke koina o ke kala, mākou e noʻonoʻo ai ma lalo nei:

Pōʻakahi:

• ʻaina kakahiaka - nā papale, chamomile infusion,
• kakahiaka lua: hua moa o ka huaʻala, ka ʻoni, ka ʻeke,
• ʻaina awakea - pilaf me ka moa, ka pīkī ʻoki a me ka plum,
• ʻaina awakea - celery, spinach a me ka palaoa kukala smoothie,
• ʻaina awakea - kahu momona: zucchini, kāpeti, kāloti, eggplant, kahi māpana o ka sesame.

Poalua:

• oatmeal a me 5 ʻōwāwa pua, ʻōmaʻomaʻo,
• wai ʻōpena me nā pulake bran,
• Lā ʻia i ka umu, kālai ʻia i ka ʻōpū, ka ʻala huapala (huaʻai, spinach, pepa ʻono, ʻala ʻula, ʻāpala keke),
• kokolā a me nā kao mea kanu casserole (kahi hui: ke kō iʻa, nā hua, ka ʻona ʻona),
• kalima iʻaʻa ʻia me ka molamu pala, hou i kāwā ʻia kāroti.

• keke ʻaina me nā hua ʻōpala maloʻo a me ka oatmeal keʻaʻa i ka wai, ka līne linden,
• kefir, kahi ʻeleʻele o ka palaoa ʻole-palaoa a me kahi ʻīpī o ke ahi,
• moa ka moa
• 2 maunu
• hōʻano veal me nā pīni a me ka inu hua.

Poaha:

• hua palaoa a me kā palaoa no roti mai Borodino,
• yogurt me ka ʻāpana o ka berena rye,
• ka umauma moa kālai ʻia a me nā lau iʻaʻaʻai (zucchini, huaʻomala, asparagus, ʻeuʻala, ʻopa),
• kāwele ʻaʻa a me ka papa ʻaina
• nāʻaʻa ʻukiʻa me nā lau ʻai (kāloti, beets, celery aʻa).

Pōʻalima

• sandwich palaoa, protein omelet, koko,
• ʻ applemaʻomaʻo a me ka hoʻokeo pepa, pēpē pēpē
• ka umauma moa kuʻi ʻia me ka ʻala ʻaina (ʻāhu, ke aniani, ʻokato, zucchini, hua manu)
• casserole (kahi hui: oatmeal, hua, ke kākāʻau, nā hua ʻona),
• ʻ saladlelo iʻa kai (ʻala, iceberg, arugula, cherry, spinach, kahi ipo o ka sesame) a me ka mint pop.

Pōʻaono:

• ʻO ka paila wai, 2 mau kukama a me nā wai wai,
• kālai wai ʻaʻa a me 3 plums,
• palua lentil me ka kofe,
• 2 mau huaʻai a me kahi mākeke o ka celery,
• ʻO nā mea ʻai i hoʻomoʻa ʻia me ka kuke (kāloti, ka ʻala, ka ʻakaʻaka, ka zucchini, ka hua manu, asparagus).

Lāpule:

• ʻōmaʻomaʻo a me ka quinoa me ka spinach, arugula, kākō iʻa,
• kefir me nā kuki meaʻai meaʻai,
• brown brown me nā lau ʻai (nā pīpī uliuli, nā aniani, nā kāloti, nā tamato) a ka compote mai nā cherries,
• kahi huaʻō
• ʻoki ʻia i ka palaoa me ka quinoa a me ka chamomile tea.

Hoʻokomo ʻia i kēia papa hana no ka hebedoma, ʻaʻole e lōʻihi ka lilo ʻana o ke kaumaha. Ma hope o kahi mahina o kaʻai pono e like me kēia hana o ka meaʻai momona, e ʻike ana ʻoe i ka ʻoihana ke hoʻomaka i hana maikaʻi a hoʻokūkū i ke kaumaha, a me ka momona o nā ʻūhā e hele a ʻike ʻole.

Ke kalapu ʻana no ka loaʻa ʻana o ka pīpī polu

ʻO ka lilo o ke kaumaha, ʻaʻole wale ia ke pahuhopu o kēia ʻano o ka ʻai, ke ʻano hiʻona o ka manawa o ke ʻano o nā powa i ka papa ʻaina o kēlā me kēia lā. ʻO ka mea momona i ke kalo no ka loaʻa ʻana o ka nui o ka iwi me ka mea like. Hoʻohui ʻia kahi waihona protein i ka meaʻai e pili ana i ka ʻai ʻana i ka protein a me ka hoʻohuihui momona, ʻo ia hoʻi ma hope o 2-3 mau pule e hoʻomaka ai ke kaʻina o ka hōʻemi.

Loaʻa ka maikaʻi o kaʻai o ka protein. Ke ulu a hoʻoikaika i nā ʻiʻo (a nalo ka kaumaha), pono ʻoe e pili i kahi papa hana kūikawā ke koho i ka protein a me nā lā kala. I nā lā "kākāwaʻa", hiki iā ʻoe ke lawe i nā huahana mai ka papa o ka ʻai momona i ʻōlelo ʻia ma luna, a ma ka "protein", kēlā, e ʻai i nā kīʻaha protein mai nā huahana e loaʻa i ka huapalapala. ʻO ka ʻaoʻao o ka ʻōmaʻomaʻa o ka meaʻai kākena:

• ka ʻai (ke ʻano kiʻekiʻe o ka ʻōnaehana protein),
• iʻa
• nā huahana paʻakai
• hua manu
• bean
• kiniani.

Hōʻikeʻike papahele no ka loaʻa ʻana o ka momona me ka ʻai kākeka:

ʻAina kakahiaka: oatmeal i ka waiū me ka kūpaʻa palaoa a me ka maiʻa, apple compote,

Snack: ka hua ʻala o ke kōpaʻa a me ʻōmaʻomaʻo.

ʻAi awakea: kāwele kuke me ka salati (mau ʻōmala, kukama, ʻōpala, spinach) a me ka kofe,

Kāpī nui: kaʻaila keke keokeo me ka kalo chamomile,

Kai ʻaina: omelet protein mai 3 hua, kefir.

Loaʻa ka ala a ka protein i ka emi ʻana o ka paona i ka hakakā ʻana no ka pohō kaumaha a me ka loaʻa ʻana o ka ʻiʻo. Manaʻo nā kaikamāhine a me nā wahine i ka hoʻohana ʻana i ka māhele o ka protein e pohō ai i nā paona, no ka mea he mea kūpono loa ia no ke kino. Loaʻa ka hopena i makemake ʻia ma o ka manawa lōʻihi o ke kino no ka hoʻoili ʻana i nā meaʻai protein. Ma ka hoʻohuli ʻana ma waena o nā mea momona a me nā ʻaʻai protein, ʻaʻole ʻoe e hoʻokō wale ʻana i ka lilo ʻana o ke kaumaha, akā e hoʻoikaika pū ʻoe i nā ʻiʻo o kou kino holoʻokoʻa!

Nā meaʻai ʻaina

Hiki i ka papa ʻaina ke ʻokoʻa loa. Pēlā, ʻaʻole e hopohopo ka meaʻai like i ka manawa lōʻihi a e hoʻokuʻu ʻia i ka wahine e hele i ke kaupaona ʻana me ka mālie. Hāʻawi mākou i kekahi o nā mea hoihoi loa a koʻikoʻi - nā kīʻaha olakino e pono e hoʻohui ʻia i kāu papa!

Nā ʻai momona no ka ʻai momona.

ʻO ka umauma Buckwheat me nā huaʻai "nā hakahaka o ke kaupaona momona"

ʻO ka huluhulu Buckwheat me nā ʻono

Ma 0,5 lita. hoʻolapalapa wai 200 gr. ʻōwili. He paʻakai liʻiliʻi maopopo ʻole. Noho ʻoki, kālai 300 gr. ʻōhulu champignon (a i ʻole ka ʻokiʻoki). Hoʻohui mākou i nā pīkī i ka bakwheat a me nā ʻuʻuku, hoʻohui i kahi pata liʻiliʻi.

Lobio Georgian

Lobio Georgian

300 gr hoʻomoʻa i nā pīni i ka lita 0,5. wai maloʻo no 3 mau hola. Kāleʻa a hōʻaolo. Hōʻalo ʻia i ka ʻala ʻala. 100 gr. hele nā ​​walnuts ma kahi o kahi kalo palaoa a i ʻole mākaʻi kākele, ʻo ka huina hoʻopiha i hui ʻia me nā mea ʻala āu e koho ai (hops-suneli, ʻeleʻele a / a i ʻole ʻulaʻula ʻulaʻula). Kāwili i nā pīni, nā ʻoliki a me nā walnuts lepo i loko o ka pā. Fry no 10 mau minuke.

ʻO ka umauma moa i loko o ka ʻōpū (he huahana protein nui):

Kaʻa moa iʻa i loko o ka ʻāpala

500 gr. ʻokiʻoki i ka umauma moa i loko o kahi steaks. ʻO ka paʻakai, ka ʻopa. Waiho ʻia no 10 mau minuke. Kāwili i ka palaoa, a laila i ka hua manu. Fry i loko o ka pā i ka pā maloʻo ma nā ʻaoʻao ʻelua a hiki i ke kaila gula.

Mī Kīwī Kukui

Mī Kīwī Kukui

500 gr. ʻokiʻoki i ka fillet moa i loko o nā ʻāpana. Hoʻokomo mākou i kahi pā wela. I ka pae o ka mākaukau ua loaʻa ka manawa i ka paʻakai a me ka pepa. Eia, hoʻohui iā 20 gr. ʻO ka pua nani a Lūkini e ninini a pau i 100 gr. momona 10% momona. Hoʻohui maikaʻi, a waiho i ka simmer ma luna o ka wela wela no 3 mau minuke.

ʻO Pikeperch a me champignon julienne

ʻO Pikeperch a me champignon julienne

500 gr. zander fillet ʻokiʻoki i loko o nā ʻāpana liʻiliʻi. ʻO ka paʻakai, ka ʻōpala, pīpī ʻia me ka wai o ka wai i manamana ʻia. Fry i loko o ka pā. 500 gr. ʻoki mākou i ka pala i loko o nā ʻāpana a ʻokiʻoki hoʻi i ka palaoa, akā me ka hoʻohui o ka pata. Kau mākou i ka mea hana cocotte, ninini i kaʻaila me ka momona o 10%. Malama ma luna o 20 g. keko kīwī. E hoʻokomo i ka cocotte i loko o ka umu no 5 mau minuke.

Omelet me nā hua pā, kamato a me ka kao

Omelet me nā hua pā, kamato a me ka kao

E hōʻoki i nā huaʻai he 5-6 i loko o kahi kīʻaha hohonu, e kui me ka whisk a hiki i ka manawa wai nui a emi ʻole paha i loaʻa ka nui wai homogeneous. I kēia manawa, pono ke mākaukau i ka 200 kalā. ʻōpala a me nā ʻōmato maʻa (e hoʻoneʻe i ka ʻili mai nā ʻoma.). ʻO ka paʻakai, ka pepa ma kēia kahua o ka papaʻai e like me ka makemake. Kāwili i nā mea kanu a pau. Hana mākou i kahi omelet ma ke ala maʻamau ma lalo o kahi pani paʻa!

Lana ko mākou manaʻo e lawe ʻoe i kekahi o nā mau laʻa i loko o ka lawelawe a ma hope aʻe e hoʻokomo iā lākou i kāu papa inoa. A inā aia he pahuhopu e hoʻomaka i ka ʻai ʻana i kēlā me kēia lā, e aʻo pono i ka papaena pp i nā ʻalani.

Pāʻaiʻai kalapona - pau ka momona me ke akaʻo

Aia kekahi manaʻo e hiki ai ke nalowale i ka paona, pono ʻoe e ʻai i nā ʻōmū hou, a kaupalena i ka komo ʻana o nā mea kālaiʻai. Akā makemake kekahi mau mea mālama meaʻai he mua ka carbon and derivatives wai e pono ai no ka lilo ʻana o ka mea kaumaha. ʻO ka papa momona hoʻoneʻe e pili ana i kēia loiloi he mea haʻahaʻa: pono ʻoe e mālama i loko o kou kino i kahi nui o nā meli e lawa a piha i ke ola holoʻokoʻa, akā ʻaʻole lawa e hoʻohuli i loko o nā waihona momona.

Nā Hoʻohui

ʻAʻohe mea hoʻohālikelike i ka papa ʻaina kākoholā. Ke ʻae ʻia ia e pili iā ia no nā wahine hāpai. Hoʻohana kūpono ka papa ʻaina, ʻai maikaʻi nā meaʻai like ʻaʻole wale no ka momona kaumaha, akā no ka hoʻomaʻemaʻe ʻana i ke kino o nā mea i pau nā mea ʻino a me nā meaʻala. Hōʻole i ka noi ʻana o ke kaʻina hana no ka poʻe e ʻeha nei:

• cholelithiasis
• nā maʻi paʻa ʻana o ka ʻeha gastrointestinal.

ʻO nā lula a me nā kānāwai o ka meaʻai

Aia kekahi mau ʻano o ka ʻai kākala:

• no ka kaumaha (ke koho maʻalahi a me ke koʻikoʻi),
• no ke kuikahi ana
• no na wahine hapai.

Aia kekahi ʻōlena olakino kūikawā hoʻi no ka ʻoluʻolu nui. Akā ʻaʻole i kahi ʻano o ka papaʻai āu e hoʻoholo ai e hoʻohana, pono ʻoe e pili i nā ʻōlelo kuʻuna:

• e wāwahi i ka lāʻai i kēlā me kēia lā i kā 5-7 meaʻai,
• ʻai i ka manawa hoʻokahi ka nui o ka meaʻai me ke kekona ʻaʻole iʻoi aku ma mua o ke aniani,
• aha ʻaina awakea ma mua o 19 00 h,
• inu liʻiliʻi ma ka hapa a me nā hapalua wai inu wai i ka lā (hiki i ka lemon),
• ho'ēmi iki i ka paʻakai,
• hōʻole i nā huahana i pāpā ʻia e kēia ʻano.

A hoʻāʻo hoʻi e kuke i nā kīʻaha a pau me nā alaʻai.

Nā ʻĀina huahana

Nā meaʻai ʻahaʻaina me nā ʻano meaʻai like ʻole. Hiki iā ʻoe ke hoʻohana:

• nā huaʻai a me nā hua waina
• mea kanu a pau ʻole palena.
• nā koho (koho i nā grains),
• durum palaoa pasta,
• aniani (beans, pī, lentils).

ʻAʻole mea kanu nā mea kanu kālai, hiki iā ʻoe ke hoʻokomo i loko o kāu meaʻai:

• ʻai momona
• iʻa
• he manu
• kiniani
• aila ʻaila
• nā huahana paʻakai.

Lāʻau: kekahi mau huahana ʻae ʻia, ko lākou kalolo calorie a me BJU

ʻAʻole pāpā ʻia ka maiʻa a me nā hua waina i ka lāʻau, akā e nānā pono ʻia ka nui o lākou. Hāʻawi i kāu makemake i kēlā mau huahana e loaʻa i ke kōlo kūlohelohe (huaʻaila, ʻaiā, waiū, māka).

Nā huahana kūʻai

Ua kāʻae ʻia nā huahana hou.

• inu wai (ʻemi ʻulaʻula kala waho)
• nā ʻona ʻona
• nā meaʻai iʻa ʻia
• nā momona momona a me nā palaoa
• nā mea inu ʻoki
• meaʻai wikiwiki
• nā huahana semi-hoʻopau
• kaomi
• loi
• liuliu
• ketchup a me mayonnaise,
• nā hale momona a me nā huahana pālua me ka loaʻa kiʻekiʻe o ka momona momona.

Papa pākaukau: ka papa kuhikuhi kikoʻī no ka pule

kakahiaka kakahiaka (8 00)pahu ʻaʻaha kūwāwa *, kahi aniani o ke kefir ʻaina awakea (10 00)ʻono - 2 pcs. ʻaina awakea (12 00)hānai huaʻa me nā kāloti a me ka mau'ōkō kī nui (14 00)kukama huehue ʻaina awakea (17 00)oatmeal me nā ʻokiʻoki o nā hua ʻaina awakea (19 00)ke aniani o kefir 2kakahiaka kakahiaka (8 00)oatmeal me nā ʻokiʻoki o nā hua ʻaina awakea (10 00)apple smoothie ʻaina awakea (12 00)hua moa maʻa me ke kō kī nui (14 00)lāʻau milkshake ʻaina awakea (17 00)kāpī ʻia me ka moa ʻaina awakea (19 00)ʻōlani hua 3kakahiaka kakahiaka (8 00)e hoʻomoʻa me ka pīlani pī, ke kīʻaha o kaʻaila ʻōmaʻomaʻo ʻaina awakea (10 00)hoʻokahi pā nui ʻaina awakea (12 00)ʻai mea ʻaala kī nui (14 00)ke aniani o ka wai momona hou ʻaina awakea (17 00)iʻa pā me nā lau ʻai ʻaina awakea (19 00)ke aniani o kefir 4kakahiaka kakahiaka (8 00)kālai ʻaina me nā hua pā ʻaina awakea (10 00)e ʻai me ka ʻai a me nā meaʻai ʻaina awakea (12 00)moa i ka ʻōpala kāpili kī nui (14 00)kahi hapai hua waena ʻaina awakea (17 00)nā kīʻaha pepa a maikaʻi ʻaina awakea (19 00)hua ʻōpala 5kakahiaka kakahiaka (8 00)kāloti kālala, yogurt maoli me ka hoʻohui ʻole ʻaina awakea (10 00)ʻelua kiwi ʻaina awakea (12 00)ʻāleʻa ʻaina keʻokeʻo kī nui (14 00)helehelena maoli me ka hoʻohui ʻole ʻaina awakea (17 00)uhī kaʻa me ka raiki ʻaina awakea (19 00)ʻāpana ʻona 6kakahiaka kakahiaka (8 00)wīwī ʻili i hui ʻia me ka ʻoma ʻaina awakea (10 00)koko ʻaina awakea (12 00)iʻa iʻa kī nui (14 00)hua ʻōpala ʻaina awakea (17 00)ka laiki me nā lau ʻai ʻaina awakea (19 00)milkshake banana 7kakahiaka kakahiaka (8 00)kālai ʻaina me nā hua ʻaina awakea (10 00)kekahi mau tangerines ʻaina awakea (12 00)iʻa ʻai ʻia - 3 pcs. kī nui (14 00)beetroot huila ʻaina awakea (17 00)moa i ka spaghetti me ka palaʻai i hoʻolapalapa ʻia ʻaina awakea (19 00)ke aniani o ka kopa

* Kūpī ʻia nā cereal a pau ma ka wai me ka liʻiliʻi o ka paʻakai.

No ka wiki lua o ka meaʻai, e hoʻihoʻi i kēia papa hana i ka papa o ka hoʻihoʻi, akā hiki iā ʻoe ke hana i kāu ʻano ponoʻī. Mai poina i ka helu ʻokoʻa no ka ʻaihā ʻehā i ka lā he 120-150.

Hiki iā ʻoe ke ʻike i ka nui o nā kalama mai nā papa ma luna, a i ʻole ke ʻike i ka pauku huahana. ʻO ka helu o nā kākeke e like me ka helu o nā carbograms.

Kōleʻa maʻalahi

Hoʻonohonohoʻia no kahi manawa lōʻihi. I ka wā o ka ʻai i loko o kou kino e hoʻolaʻa ʻia ka protein a me ka momona o ka momona, e loaʻa iā ʻoe ka nui o nā mea pono loea ponoʻī a me nā huaora mai ka meaʻai āu e ʻai ai. Ma muli o kēia, e hiki mai ke kaumaha. Hiki iā ʻoe ke emi a hiki i 2 kg i hoʻokahi pule.ʻAʻole hoihoi loa ke kiʻi, akā palekana ia ʻōlelo ʻana ʻaʻole e hoʻi hou kēia paona.

I ka hopena maʻalahi, pono e haʻalele i ke kō a me ka palaoa keokeo. Hoʻohana ʻia ka ʻai ʻana i nā iʻa, nā iʻa a me nā huahana momona haʻahaʻa.

Ke koho koʻikoʻi

E pili ana kēia koho i nā paina koʻikoʻi no hoʻokahi pule, a laila hoʻi i ke hoʻi i ka ʻai maʻamau. Hoʻopili ʻia ma hope o ka waiho ʻana i kahi ʻano paʻa o ka papa ʻaina i ka palaoa, momona a me ka momona. Hāʻawi kahi meaʻaiʻai momona hiki i kāna iho ke koho papa iho wikiō. Manaʻo ʻia e hoʻihoʻi ʻia kēlā mau haua i nā manawa hoʻokahi i ko hoʻokahi mahina, akā, e like me nā hōʻike olakino, ʻae ʻia ka hana hou ma hope o hoʻokahi pule. ʻO ka pohō momona e piʻi i ka 7-8 kg.

Palapala: nāʻaina momona aʻe i ka momona (no ka 7 lā)

Dietapu kākapeka no ka kūkulu ʻana i ka ʻōpū

No ke kaupaona ʻana, pono ʻoe e pili i nā ʻano like ʻole i ka papaʻai:

• nāʻaila - 15%,
• pono protein - 30%,
• nā kāloli - 55%.

I ka hapa mua o ka lā, pono eʻai nā meaʻai o ka ʻai karapona, a ma ka lua - ka palolo. Ka wīwī o ka ʻāpono ʻōpala: 6-7 mau lā i ka lā. Mai poina e pono ʻole ke kīleʻa o ka wai inu ʻokoʻa ma lalo o hoʻokahi a me ka hapa lita i hoʻokahi lā. ʻAʻole kau ʻia ka ʻai no ke kau ʻana i ke kaupaona ʻana no nā poʻe me nā maʻi gastrointestinal a me nā hemahema o ka hormonal. Noho ke papa ma hoʻokahi mahina.

Paleka: papa kuhikuhi papa kuhikuhi no ka loaʻa ʻana o ka nui o ka iwi

Aia pū kekahi ʻano momona o ke kāohi no ka loaʻa ʻana o ka nui o nā mākala no nā poʻe me kahi ʻano ectomorphic.

No kahi kino ektomorph-type, he poʻohiwi a me ka umauma, nā aniani a me nā wāwae lōʻihi he ʻano maʻamau

Kahi ʻia ʻia kēia ʻano o ka poʻe e hoʻopau i nā mea heʻala e hoʻemi i ka nui o nā momona, kahi e loaʻa ai ma:

Papa pākaukau: papa kuhikuhi kumu no ka ectomorph

Papa pākaukau: menu laʻana no nā wahine hāpai

Mai poina e pono ʻoe e inu i ka nui o ka wai i koi ʻia ma ka lā. Kuhi pinepine ʻia ka laʻana e mākaʻi ʻia e kahi gynecologist. E ho'āʻo e hōʻemi i ka paʻakai a me ke kō.

ʻO ka kāloli kalapu ka kī nui i kahi maikaʻi maikaʻi

ʻO ka poʻe e manaʻo pinepine nei i ka maʻi ʻino a loaʻa paha i ka minamina, e pono e hoʻokō i kēia ʻano o ka papa ʻaina. Ma muli o ka hoʻonui pinepine ʻia o ka maule kala i ke kino i ka pae kūpono, e hoʻonui ʻia ka hana o ka hormone serotonin, nona ke ʻano no ka ʻoluʻolu a me ka pae o ka hauʻoli.

Papa pākaukau: papa kuhikuhi i ka papa ʻaina meaʻai e hoʻokiʻekiʻe

E kūlike i kēia meaʻai i nā lā 3-5.

He mea pono e hoʻohui i kahi kīʻaha me

Hoʻohui ka mālama ʻana i ke kino me ka ʻai i ka ʻai karapona i nā hopena keu aʻe. E hana i nā ʻano ʻaneʻane a me nā puʻu kino, anti-cellulite wraps, e hele i kekahi o nā papa hoʻomaha. A, ʻoiaʻiʻo, mai poina e pili ana i ka hana kino. Hiki iā ia:

No nā mea e hoʻohana nei i kahi meaʻai kiʻekiʻe-mau ka miki i ka nui o ka ʻiʻo, pono ʻoe e hana e like me nā papahana kūikawā no ka kūkulu ʻana i ka ʻūʻū i kekahi mau wahi.

Na Pea Ka Poloa

No ka hoʻomākaukau ʻana i ka mea ʻono nui e pono ai ʻoe i nā huahana aʻe:

• ʻoki ʻia - 1,5 tbsp;
• moa - 300 g
• uala - 2 pcs.,
• kāloti - 1 pc.,
• aniani - 1 pc.,
• kakiki - 0,5 tsp.,
• ka paʻakai, ka ʻōpala, ka aila huila - e hoʻōla.

1. Hoʻopau i nā pī i ka wai anuanu, waiho i ka huehue no kahi hola hoʻokahi.
2. E holoi i ka moa moa, e hoʻoneʻe i ka ʻili, inā loaʻa.
3. Kūkulu me nā pī na kahi i hoʻokahi hola, e hoʻihoʻi mau i ka umu.
4. I ka wā e mākaukau nā pī, hoʻonui i ka ʻuala ʻia i ka pā.
5. Kālekī kōpaʻa a me nā ʻoki ʻoki, kāwili i ka ʻaila me ka hoʻohui o ka turmeric.
6. E hoʻohui i ka pīpī i ka mea iʻa ke kokoke i ka ʻuala.
7. A laila e kuke a hiki i ka wā kuke piha.
8. E pani paʻa i ka puhī i kuke ʻia a waiho ʻia no nā minuke 15-20.
9. E hoʻohui i nā greens ma mua o ka lawelawe ʻana.

Pau ka ʻili pīpī me ka moa i hoʻopiha piha ʻia, e hauʻoli ka ʻohana holoʻokoʻa me kahi pāʻai

ʻO ka waiwai momona o ka pā i pau (ma 100 g o nā huahana):

• nā protein - 2,3 g
• nā kāʻei - 0.8 g
• nā kalapona - 4,5 g
• kaloli - 33.1.

Pili me nā Bean, moa a me nā ʻōpala

• kahakai moa - 500 g,
• nā hua maloʻo - 150 g,
• nā aʻa ʻala a me nā kaloti - 3 pcs.,
• kamato a me nā pepa momona - 2 pcs.,
• keokeo - 1-2 ʻulaʻula,
• aila ʻaila - 2-3 tbsp. l., taai a.
• lau lau, hua ʻona, paʻakai - e hoʻāʻo.

1. E hoʻomoʻa i nā pīni i ka wai anuanu no hoʻokahi hola. A laila e hoʻolapalapa a ʻaʻole hoʻololi i ka wai a hiki i kaʻulu.
2. E holoi i ka fillet a ʻokiʻoki i loko o nā cubes.
3. Hoʻopili liʻiliʻi i ka aila, a laila e hoʻokaʻawale i nā kīʻī e kuke ai ʻoe i ka ʻehā.
4. Hoʻohui i nā kāloti, nā pepa a me nā kāleka i ka ʻai.
5. Kālepa no 15 mau minuke.
6. A laila e hoʻohui i nā pīni, ʻo julienne kamato, ʻekaʻala keʻokeʻo, ka lau bay a me ka kumio. ʻO ka paʻakai (ka liʻiliʻi o ka nui o ka paʻakai).
7. E hoʻomoʻi a hiki i kaʻulu.

ʻO ka bean stew ka mea maʻamau o nā meaʻai maʻamau

ʻO ka waiwai momona o ka pā i pau (ma 100 g o nā huahana):

• nā protein - 5.3 g,
• nāʻaila - 3.2 g
• kaleka - 4 g
• kaluaʻi - 64.9.

Kālehu Pono ʻAuhuhuhi

No ka kuke ʻana, pono ʻoe e koho i ka laiki no ka pilaf. Pono ʻoe:

• palaoa - 200 g
• mau ʻōpiopio hou (a i ʻole nā ​​ʻano ʻē aʻe) - 400 g,
• aniani - 1 pc.,
• loni
• paʻakai, nā mea ʻala, nā mea kanu - i hoʻāʻo.

1. E hoʻomoʻa i ka laiki i ka wai anuanu.
2. E hoʻomaʻemaʻe maikaʻi i nā ʻōpio a ʻokiʻoki i loko o nā cubes.
3. E hui me nā pīkī ʻuala a kāwili ʻana i ka wela wela.
4. E hōʻalo i nā wai nui mai ka laiki.
5. E hoʻohui i ka laiki i ka ʻalohi a hui.
6. Ke hoʻomaka ka waiʻaila, e hoʻolei mālie i ka wai, lawa e hūnā i ka laiki.
7. ʻO ka paʻakai (ka liʻiliʻi o ka paʻakai), hoʻemi i ka wela me ka liʻiliʻi a pani i ka uhi.
8. E hoʻomau i ka 20-25 mau minuke.
9. E hoʻohui i nā meaʻala i ʻelua mau minuke ma mua o ka kuke ʻana.
10. E hoʻomoʻi i ka pāʻai ma hope o ka mākaukau.

ʻO ka pāʻai me nā hua manu he mea maʻalahi a hōʻoluʻolu, waha i ka waha a makemake ʻole i ka manawa nui.

ʻO ka waiwai momona o ka kīʻaha i hoʻopau (ma ka 100 kalona o ka huahana):

• nā protein - 2.4 g,
• nāʻaila - 1,7 g
• nā kalapona - 16,9,
• kaleka - 90.

Paʻa kahiʻai meaʻai

Ma waho o ka papaʻai i ʻae ʻia i ka psychologically a pau a ʻaʻole i loaʻa kahi hopena i ka hana. Pono ʻoe e hoʻi i kāuʻai maʻamau, akā me ka ʻole e hoʻopuka i kahi papaʻai i hoʻokahi lā i kēlā me kēia lā. E hoʻi mai ana ka hopena haʻahaʻa i nalo kalaki. Hoʻemi i kahi liʻiliʻi o kaʻaiʻana o nā sweets, ka palaoa a me ka huahana confectionery, i nāʻaina a me ka uahi. I ka manawa hoʻokuu, pono e hoʻokuʻu ʻia kēia huahana.

Nā hopena hopena

Hoʻopili maikaʻi ka papa ʻaina meaʻai, nā lako a me nā minela pono e lako ai i ke kino i ka nui o ia mau mea - ʻo ia ke kumu o ka hopena o ka meaʻai a ka meaʻai kiʻekiʻe ma mua o ka nui. Akā, eia nō kekahi mau hemahema:

• ka 'ai' o ka meaʻai i ka pono o ka 'ai - ua paakiki paha no kekahi mau kanaka e huli i ka psychologically i kēlā aupuni.
• ʻO ka ʻai hope loa ma hope o ʻehiku i ke ahiahi - i ka wā mua o ka papa ʻaina hiki ke paʻakikī e hiamoe i ka pōloli,
• hiki i nā haʻahaʻa o kēlā me kēia lā ka nui o ka momona.

ʻO ka manaʻo o nā kauka a me nā mea lapaʻau

Hoʻomaopopo nā kauka a me nā mea lapaʻau i ka meaʻai kākoi maikaʻi. Me kona nānā ʻana, ʻaʻohe pilikia pilikia o ka olakino. A ke hoʻohui ʻana i ka ʻai me ka hoʻōla a me ke hana kino, he hopena maikaʻi loa.

ʻAʻole wale e nalowale ka ʻike i ka mea inā he pahuhopu kāu pahuhopu e hōʻemi i ke koʻikoʻi o ke kino, a ʻaʻole hoʻi e lanakila i ka ʻenekia bodybuilder, pono ʻoe e hoʻololi mai kahi meaʻai i kahi meaʻai i ke kūpaʻa e hoʻomau ai i ka hopena i loaʻa.

Lanakila Anna Belousova

ʻO nā hopena a me nā loiloi no ka pohō kau kaumaha

Ma ka Pūnaewele ua loaʻa kekahi mau ala like ʻole o ka nalowale ʻana i ka paona - 7 mau lā ma ke kefir, 5 mau lā ma ka buckwheat, etc. (ʻIke wau i ʻike i kekahi pia). ʻO kaʻoiaʻiʻo, hāʻawi lākou i ka hopena, akā aia kahi nuance - ʻo ka lilo ʻana o ka paona he ʻāina hoʻohelehe ʻia: hoʻomaka ke kino e ʻai ʻana i ke ʻano o ka momona a me ka wai a me ka ʻoi ʻana o ka iwi. Inā e hoʻomaʻamaʻa ʻoe me nā kaupaona, ʻo ia kahi koho ma hope o ka loaʻa ʻana o ka puʻupuʻu nui i hiki ʻole ke kūpono iā ʻoe, no ka mea me ka momona pau ʻole e hoʻopau ʻia nā ʻuhane i loaʻa me ka paʻakikī.

puʻuwai

http://otzovik.com/review_255044.html

Ma hope o ka hebedoma mua o ka ʻaina ono o ka ʻaina maikaʻi, ua lanakila wau i ka lanakila mua ma nā paahi - minus 1,5 kg! A ma hope kēia o 3 mau mahina o ka ʻehaʻeha. Ma keʻano laulā, i kahi mahina ua nalowale wau i 4,5 kg. A ua hoʻi hou mai i kaʻu ʻanoʻai maʻamau maʻamau. Ke waiho nei ke kaupaona iki, kahi ʻoluʻolu loa wau. I ka wā e hiki mai ana, ʻike wau i kēia ʻano meaʻai o nā mea hoʻomaʻamaʻa hōʻeuʻeu e hoʻomaʻamaʻa i ka hoʻoulu ʻana o ka metabolism.

danya1982

http://otzovik.com/review_3305096.html

E nā kaikamahine, ʻaʻole kēia he mea ʻaʻai, ʻo ia wale nō koʻu nohona i kēia manawa. Ua nalowale au i 5 kg i loko o ka pūnāwai, mai 68 a 63, me kahi piʻi o 155, he mea maikaʻi loa kēia. ʻAʻole wau i hoʻohui i kahi kalama, ʻoiai ua ʻae mau wau iaʻu iho e hoʻomaha.

KuʻunaHo

http://irecommend.ru/content/5-dnei-do-novogo-goda-plate-tesno-ne-vopros-eshche-padat-budet