ʻO ka meaʻoiaʻiʻo, no kēia lā wale nō nā pane hoʻopunipuni loa i kēiaʻai, me kaʻai pono, loaʻa nā wāhine i kahi hopena maikaʻi, e emi mai ka 2 a 5 kg o ke kaumaha i nā lāʻelima. ʻElima mau lā ka manawa o ka papa koi, i loko o ka papahana nui o kaʻai o nā meaʻekolu. Inā hoʻolimalimaʻoe i nā mea i maʻalahi, hiki iā mākou ke pili i ka 10-15 kg o ke kaumaha ola, no nā lā he 15. ʻO ka hopena maikaʻi loa o nā hopena, a laila, e kamaʻilio mākou e pili ana i ka hana pololei o kaʻai.
A ma ke ala, mai hōʻalowa i kaʻai o ka Californian me kaʻai kaulana i ka California Beauty Institute, ma kēiaʻai he mea nui e mālama i nā meaʻaiʻekolu e pono ai i ka meaʻai, kēlā me kēia meaʻai no nā lāʻekolu.
ʻO ka lālaniʻekolu lā
ʻO ka kakahiaka kakahiaka. E hānai i ka pailaʻoki - 100-150 gr, hiki iāʻoe ke hoʻohui i kahi pipiʻuʻuku. Hiki ke inu i kaʻeleʻele a iʻole ka'ōmaʻomaʻo, akā me kaʻole o ka huka, pono e hoʻonui i kahi'āpana lemon.
ʻO ka lua kakahiaka. Kāleti kuʻi 100 gr, e hoʻokuʻu i kahi teaspoon o kaʻailaʻaila, no ka inuʻana i ka waiʻaila.
ʻO kaʻaina awakea. ʻOi mai ka'ōpū puna wai 250 gr. Millet porridge - 150 gr, iʻeliʻia me nā'āpana'āpana maloʻo, hiki ke inu i ka wai koleke.
Pāhili. ʻO kekahi wai maloʻo hou, hoʻokahi kīʻaha kīʻaha.
Eʻai. Kūleʻa ka pele i 100-150 gr, ka pele a me ka lemon, akā i ka bezahar.
Ma mua o ka moe. A i ke awakea o ka pōʻaina inu i ka hapalua o ke aniani o ka wai iʻeliʻia.
ʻO kaʻaiʻelua
ʻO ka kakahiaka kakahiaka. Oatmeal porridge, ka kuke i ka waiū. A eia pū me ka lemon me ke kōʻole.
ʻO ka lua kakahiaka. Hoʻoukaʻia 50 grams o nā paʻi maloʻo.
ʻO ka mea'alapī 250 gr, nā mea kohua (50). Ma keʻano he pāpale, hiki iāʻoe ke hana i 160 beets bekee, me ka hoʻouluʻana o kaʻaila hinu10 g. No kahi'aʻaʻaleʻale.
Pāhili. ʻO Apple a me ka salati kaloti, wai waiʻaila a me ke kēnā me ke kōʻole.
Eʻai. ʻO ka Buckwheat 250 gr me ka tīhi tīhi, ke kī me ka pa.
Pāʻina pō. ʻO ka hapalua o ke kīʻaha o ka wai'atiʻoki, hou houʻia.
ʻO kaʻaiʻekolu
ʻO ka kakahiaka kakahiaka. Kāleʻaʻia kārotī - 150 gr. Millet porridge, i kāhuaʻia ma luna o ke kinaki, ke kī me ka baʻa me ka lemon.
ʻO ka lua kakahiaka. ʻO nā apricots maloʻo maloʻo - 100 grams, ka soksvezhevyzhaty sūlū - 200 grams.
ʻO kaʻaina awakea. 'Apīʻai - 250 gr, hiki iāʻoe ke hoʻolapalapa i ka moa - 200 gr a hana paha i nā cutlets kāpili i 200 gr. Ke koleke.
Pāhili. ʻAhi'ōpū - 100 gr.
Eʻai. Malu i paʻi - 150 g, ka'ōpala-kāloka-200 grams, ka tea me ke kōʻole.
Ma mua o ka moe. He gākeke wai wai tōmato.
Ma ke kaʻina o kaʻai, hiki keʻahaʻaina i ka lā, ka palaoa bala - 250 grams a me ka sugar - 30 grams.
Ināʻoe e nānā i ka meaʻai me nā maka o ka meaʻai meaʻai, e'ōleloʻo ia he mau kapu, e like me ka laʻana, ma nā hua'ōlelo a me ka iʻa. Eia nō naʻe, ua paʻa mau kēiaʻai a hoʻohanaʻia no kahi manawa pōkole, no lailaʻaʻoleʻoe e hana i kahi pōʻino iāʻoe iho.
I kēia manawa, hoʻohālikelike i ka meaʻai no kaʻai Californian, he pale ia i kinohi, uaʻoi aku ka paʻakikī ma mua o ka mea mua. Pono mākou e hoʻokūpaʻa i kaʻai no ka piha o nā lā he elima. I kaʻaiʻana o Kaleponi,ʻaʻoheʻanoʻano likeʻole a me ka kohoʻana,ʻo kēlā me kēia kakahiaka kīnā wale nō nā leasts, 1ʻalani, kapu kīʻafe a me ka papa me ke kōʻole.
ʻO ka lā mua
ʻO kaʻaina awakea. I loko o kahi paila i paʻiʻia i ka hua manu, ka waina a me ka momona momona kefir-200 grams, 1ʻonika, nā meaʻala a me ka kope.
Eʻai. 60 maumu o kēlā me kēiaʻiʻo i kāhuaʻia, 2 mau hua i kāhuaʻia, saladi, yogurt aiʻoleʻole momona free -fir - 100 grams,ʻelua kāwaha.
ʻO ka lua o ka lā
ʻO kaʻaina awakea. ʻAiʻia i ka pali, ka waina a me ke keʻena momonaʻole he 200 gr, kaʻalani, a me kahi'āpala maloʻo.
Eʻai. 'Ohua ka meaʻai - 60 gr, kahi maloʻo maloʻo, ka'ōmato, yogurt a kefir - 100 gr, tea aiʻole ka kahe me ka kō.
ʻO ke kolu o ka lā
ʻO kaʻaina awakea. 1ʻalani, yogurt aiʻole kefir ka momona liʻiliʻi - 200 grams, ka moa i paʻiʻia, kahi līlū liʻiliʻi liʻiliʻi.
Eʻai. Hoʻomoʻaʻia ka paʻipaʻi - 70 grams, kahi maloʻo maloʻo,ʻaʻohe momona kefir-200 grams aiʻole e like me ka yogurt, kaʻoni a me ka tea aiʻole ka kahe me ka kō.
ʻO ka hā o ka lā
ʻO kaʻaina awakea. Pākamo maloʻo,'ōmato hou, ka nihi - 125 gr, ka meaʻala.
Eʻai. Kāpenaʻai - 60 grams, nā'ōmaʻomaʻo liʻiliʻiʻelua, ka meaʻala a me ka'ōmole.
ʻO ka lima o ka lā
ʻO kaʻaina awakea. Hoʻomaʻakai, nā'ōmato hou, ham - 200 gr.
Eʻai. Kāmauʻia nā mea'ūpī i kāpiliʻia - 250 grams, nā hua manu i kōpē, nā'ōmato.
Ma ka liʻiliʻi, ponoʻia kekahi o iaʻano no nā lāʻelima me ke kūpaʻa pono i nā koi meaʻai. Ponoʻia e uku i nā meaʻai likeʻelima i ia mau lā, akā i loko o ka nui o nā kālāʻaʻole iʻoi aku ma mua o 15 mau lā.
Ma hope o kou nele i ka kaumaha, ponoʻoe e mālama iāʻoe iho. E hana i kēia, i kēlā me kēia Lākia, e mālama i kēia mau mea nei:
- ʻO ke kakahiaka nui e pono ke kau i ka'ōmole o ka wai i piha i ka lemon.
- No kaʻaina awakea, e hoʻohana i hoʻokahi'ōleʻa a me kahi maloʻo maloʻo.
- No kaʻaina awakea, hiki iāʻoe ke hoʻonui i ka'āpana - he meaʻala, he'ōmato a me ka iodine.
No ka'ōleloʻana he paʻakikī kaʻaiʻai Californian,ʻaʻole ia e'ōlelo, akā naʻe, ua ho'āʻoʻia a ho'āʻoʻia kēia mea e nā mano, a he maikaʻi loa. No kahi manawa pōkole pōkole, ua hoʻokuʻuʻia kekahi kaumaha maikaʻi, no laila he mea pono e hoʻokau i ka nui ma luna ou i kēia mau lā. ʻO keʻano o kēiaʻaiʻana,ʻo ia ke hoʻopau i nā mea caloric a hoʻemiʻia ia mea i ka liʻiliʻi - a hiki i 800 kcal / lā. Hoʻohanaʻia ko mākou kino e pau i ka 3000 kcal / lā, ma muli o ka loaʻaʻana iā lākou, hoʻomakaʻo ia e lawe i nā calorie mai nā mālama, nā mea iʻikeʻia e ka momona a me ka wai. He mea pono keʻike e hiki i nā hua ke hoʻoulu i ka cholesterol i loko o ke koko. 'Ōlelo nāʻoihana inā inā hele mauʻoe i kēiaʻai, hiki iāʻoe ke loaʻa ka pilikia ma kaʻaiʻana i nā mea lāʻau.
Ma kaʻaʻaiʻana i kēiaʻai, hoʻohāleʻaʻoe iāʻoe iho i ka paʻakai, no laila, e lilo ana ka poho kaumaha i ke ola o ka mea ola, aʻo ka hapaʻelua ka momona. Ināʻokiʻokiʻoe i kaʻai o nā lā he 15 a hoʻomakaʻoe eʻai i ka nui, a laila, e noʻonoʻoʻoe i ka hana houʻana i kaʻai. ʻOiai e hiki keʻai i nā meaʻai a pau a me ka maikaʻi.
Pono, ma keʻano nui he mea pono eʻikeʻoe ināʻaʻoleʻoe e holo wikiwiki i ka hanaʻana,ʻaʻoleʻoe e hoʻohana i kēia mau meaʻaiʻino. I ke kumu o ka waiwai liʻiliʻi liʻiliʻi, eʻoi aku ka maikaʻi o ka hoʻohanaʻana i nā meaʻai'ālahalaha hou, a he nui ka nui.