ʻO kaʻaʻai ma keʻano o ke kiʻi

ʻO ka'ōlaʻa, ka puaʻa, he maiʻa ...ʻAʻole kēia he kīʻina i ka meaʻaiʻole, aʻo ka wahine i moe i ka nānāʻana i nā meaʻono a nani paha, hiki iā ia keʻae i ka meaʻai i kohoʻia e nā meaʻaiʻai no kaʻano o ke kiʻi. No kēia, no ka mea,ʻo ka mea mua, ponoʻoe eʻike i keʻano o kāu kiʻi.
Keʻano o ka hua - maiʻa

Nā mea nui:

• He iwi lahilahi, he kiʻi me ka'ōleloʻole.
• ʻO ka laulā o nā poʻohiwi a me nā pūhaka ka like like.
• ʻO kahi pahu liʻiliʻi.
• ʻO ia ka pūhaka hāʻuleʻole, no ka mea heʻanoʻoi aku ka nui aʻe o ka hua aʻoi aku kona kaumaha ma mua o konaʻano.
  

Me kēia kumukānāwai, ka nui o ka kaumaha, inā he nui, e like me keʻano, hoʻokaʻawaleʻia aʻaʻole hoʻi e hoʻololi i ke kiʻi, no lailaʻaʻole pono i nā mea e mālama ana i ke kumukānāwai, akā, he pono ka meaʻai e pono ai.

Pono e hoʻokomoʻia nā momona ponoʻole i kaʻai no ka paleʻana i nā maʻi o ka maʻi cardiovascular, nā meaʻai i nā meaʻai, a me ka'ōleloʻana i kaʻaiʻana i nā iʻa, kaʻailaʻoliva, nā pipi momona, nā huaʻona a me nā hua. A no ka hāʻawiʻana i ke kiʻikuʻi he mau māhoe aʻoi aʻe i ka wahine a me ke kākoʻo ma nā puʻupuʻu kani e kōkua i ka hoʻoikaika ikaika iʻelua manawa o ka pule.

Eʻai i nā meaʻai nui-protein (ka moa, ka pipi, ka tuna, ka iʻa, nā legumes), ka palaoaʻai a pau loa, nā huaʻole-starchy a me nā hua.

E hōʻalo i nā 'āpana' āpau e like me kaʻoa keʻokeʻo, nāʻuala, nā mea inuʻono, nā meaʻai nui i ke kō.

Ka menu no ka "maiʻa"
2000 kcal.
Carbohydrates -800 kcal, momona - 700 kcal, proteins -500 kcal.

KA PALAPALA
ʻO Omelette mai nā huahua 2 me ka 1/4 kapu hamo, Bulgarian paʻi a me ka mozzarella, 2 paʻi hamani pipi, ke kuʻi me ka moli alama.

LUNCH
ʻO kahi kīʻaha o ka'ōmaʻa,ʻo ka'ōnihi'ōpona (2 mau kīʻaha, 1/3 - me nā pūʻalā a me ka 1/4 - moa kohua, nā hua liʻiliʻi maʻemaʻe, 1 punetune pākahi, 2 punetēpē i ka vīneka), kahi'āpana palaoa.

DINNER
120 g kemona kalo, ka mea i hoʻolapalapaʻia i ka umu, pākīkīʻia i ka meli memele me ka meli, 1/2 kīʻaha laiki, 6 puna a me kaʻaila 1 teaspoon oliveʻaila a me ka hapalua o ka bele bele. He kīʻaha'ōmaʻomaʻo'ōmaʻomaʻo me 1 punetune o walnuts a me 1 punetene o kaʻanuʻu Italia no ka hoʻouluʻana.

DESSERT
He kīʻaha'awaʻa momona momona, peach.

NO PEREKUS
1/4 mauʻamona a me nā hua waina.
He kīʻaha o nā pale lepa kiʻekiʻe.

Māheleʻano - holaglass

Nā mea nui:

• ʻO ka nui o nā'ūhā a me ka umauma hoʻokahi.
• Waistline maikaʻi.
• Hoʻokomoʻia ka nui o ka paona ma luna a ma lalo o ke kiʻi.

Hiki i nā mea nona nāʻano o kēiaʻano ke hele me ka makaʻuʻole i ka nānāʻana iā lākou iho i ke aniani. ʻO ka pale maikaʻi loa o ka kaumaha nui no kēiaʻano o keʻano he mau meaʻai maʻamau a me ka mālamaʻana i keʻano me ke kōkua o nā yoga a me ke hula.

Eʻai i nā hua, nā mea momona liʻiliʻi, nā nati, nā lau momona, nā "momona" mau'ōpalu. E pale i ke kō i nāʻano a pau.

Koho no "horaglass"
1500 kcal.
Carbohydrates - 700 kcal, momona -475 kcal, nā proteins - 425 kcal.

KA PALAPALA
1 egg egg-boiled, 1 slice of ham, he slice of bread whole wheat, yogurt.
LUNCH
E hoʻopihaʻia i nā kīʻahaʻelua o ka lau o ka lau nahele, ka'ōpū 1/2, kaʻeleʻele 80 o ka iʻa paʻakai,ʻelua pai o ka avocado, 1 punetēpē o ka momona momonaʻole me 2 punetēpē o kaʻaʻahu momonaʻole.
DINNER
120 g kakanunu, ka moa i ka umu, ka saladi mai 1/2 cup broccoli kohuaʻia a me 1 punetune parmesan.
DESSERT
ʻO ka pale foʻi hua.
NO PEREKUS
1/4 mau kīʻaha a me nā'āpana'ōpala.
1 liʻiliʻi liʻiliʻi, 1 kalani cheese.

Keʻano o ka heluna - kaʻili

Nā mea nui:

• ʻO nā pūhaka nui a me nā kīʻaha kaumaha, nā bipi a me nā kuli a puni.
• Waistline maikaʻi.
• ʻO ka umauma, nā poʻohiwi a me nā lima lima,ʻoi loa aku ia ma mua o nā hulu.
• I ka nānāʻana o ka kaumaha nui,ʻo ka hapa mua o ke kino i lilo i ka mea pale.
• ʻO ka'ilio ma waena o ka pūhaka a me ka hipiki he emi iho i ka 0.8.
  

ʻO Kustodievsky nani nā mea nani e hōʻoia nei i kēiaʻano, no ka mea, he hana koʻikoʻi ka haʻawina kaumaha. ʻO ka momona o ka'ōpū a me nā'ūhā ke pili loa. ʻO keʻano, hoʻohana waleʻia ma ka hope loa. Ka papaʻaina ahiahi no nā mea nona kēiaʻano: ka nui o nā protein a me ka "pōmā" mau'ōpalu i kaʻai. Pono e hoʻopiliʻia nā pāpili maʻamau i kahi o ka pilikia: holoholo, hana hoʻolōkana + hana hoʻolālā, e kau i ke kiko.

Eʻai:'ōwili i kaʻiʻo, nā waiū waiū, nā huaʻai waiwai i loko o ka fiber (broccoli, zucchini, kaloka), hua huaʻole-hua (nā'ōmaʻomaʻa, nā pulu, cherries, gooseberries).

E hōʻalo i nā 'āpana' āpau i nāʻano likeʻole - nā huaʻai i ke kiʻekiʻe, nā hua'alalaina i hoʻomākaukauʻia, e like me nā kāloti, beets, nāʻuala, nā meaʻono a me nā meaʻai. Aʻo nā pīpī a me ka waiūpaʻa (nui loa i kaʻaila), a me nā mea momona a pau, koe naʻe ka iʻa,ʻo ka leo nui, ka tuna, ka meaʻai.

Kaomi no ka "pear"
1500 kcal.
Carbohydrates - 650 kcal, momona -425 kcal, proteins -425 kcal.

KA PALAPALA
He gākeke wai waiʻona, he hapa o ka oatmeal me ka waiū, i ka maiʻa.
LUNCH
ʻO kaʻanuʻu mai iʻelua paʻipaʻi o ka palaoaʻai, 1 teaspoon o ka mayonnaise māmā, 80 g o ka pīpoki beef, 1 kalani tihi, ka lau letus, 1 tōmato.
DINNER
120 g i ka umauma moa, 1'ōmato, 1 cup beansʻeleʻele, 1 kapu hua saladi, 2 paʻipaʻi liʻiliʻi momona me 1 punetēpē o kēlā me kēia pale pale pale.
DESSERT
ʻO kahiʻoihana chocolate chocolate.
NO PEREKUS
6 mau mea lawaiʻa ole, 1 hapa o ka mozzarella.
1 kaona i ka momona momona, 1ʻona liʻiliʻi.

Keʻano o ka'ōlē -'ōpē

Nā mea nui:

• Pākuʻiʻia keʻano o ka lole, ka pu'ū wāwae.
• ʻO ka'ōmaʻa piha a me nā poʻohiwi,ʻo ia ke kaumaha o ka piko o ke kiʻi.
• ʻO ka'eneki ma waena o ka pūhaka a me ka pūpū uaʻoi aku i ka 0.8.
  

ʻO ke kumu nui: ponoʻoe e nānā pono i ka kaumaha, hoʻolālā i kaʻai a me ka hoʻonuiʻana i ka fiber, e hoʻemi ia i ka hopena o ka maʻi diabetes a me ka pilikia o ka naʻau. ʻO ka leka maikaʻi:ʻo ka momona mai ka pūhaka he momona o ka "mobile" ma nā hihaka,ʻo ia hoʻi he maʻalahi ka hoʻokuʻu aku. Kōkua i nā meaʻai a me nā haʻuki: iʻekolu mau minuke ma ka wiki + yoga, e hoʻolālā. ʻO kēia ka mea e hoʻopiʻi i ka hanu.

Eʻai i nā meaʻai i nā "momona" mau'ōpalu (ka palaoa, buckwheat), kaʻiʻo, nā momona maikaʻi (kūpono).

E hōʻalo i ka wikiwiki "nā huaʻaleʻa: ka laikiʻeleʻele a me ka palaoa keʻokeʻo, nāʻuala, nā meaʻono a me nā hua e like me ka maiʻa, melons, nā huawaina, nā leʻaleʻa holoʻokoʻa.

Kaomi no ka "apple"
1500 kcal.
Carbohydrates -500 kcal, momona -575 kcal, proteins -425 kcal.

KA PALAPALA
Nā hua huahelu i paʻiʻia mai ka hua 1 me ka 1/4 kapu kīʻaha a me 2 punetēpē mozzarella, 1 paʻi ham, kekahi'āpana o ka palaoaʻai.
LUNCH
E hoʻopihaʻia mai nā'ōmoleʻelua o ka lau o ka lau'ohua, 1/2 tōmaʻomaʻo, 80 g o ka moa lūlū paʻi, 1 mau hua liʻiliʻi, nā pāpaʻi pākīpika, 1 punetēpī o ka lole, i kāhuʻia me 2 punetēpē o ka'ōniu Italia, 3 mau kānua'ōpala.
DINNER
120 pākīʻia i ka'ōpala, 1ʻualaʻuala me 1 punetēpona o kaʻailaʻono momona a me nā anianiʻeleʻele, 1/2 kīʻalo broccoli i kāpiliʻia me ka 1 teaspoon o kaʻailaʻaila.
DESSERT
ʻO kekahi pola o kaʻakika a me ke kīʻaha a me ka pahu 1/2.
NO PEREKUS
1ʻoki liʻiliʻi.
1 liʻiliʻi liʻiliʻi, 1 kalani cheese.