Manaʻoʻia!
Ke kani nei ka mea hōʻailona i nā mea 'ailapa: keʻai nei mākou i kahi nui loa ma kēlā me kēia manawa! A i nā lā a pau,ʻekolu wale nō manawa eʻai ai mākou - ma kahi o nā lima i kauohaʻia. ʻO kēia,ʻoiaʻiʻo, ua pili aku ia me kā mākou, i keʻano o ka ola. Uaʻoi aku ka ikaika a me ka ikaika. Lawe mākou i ka meaʻai me ka wikiwiki, me kaʻaiʻana i ka hele, e hāʻule ana i nā'alawiwi i ka pōloli. Pono ke kino i ka'āpana nui, no ka mea, ma o kaʻike iʻike aiʻaʻole e kokoke koke kaʻai o kaʻai. He nui ka poʻe eʻai i kakahiaka kakahiaka a he manawa wale nō e inu ai i ka kofe a me kaʻaina. ʻO ka manawa ma mua o kaʻaina awakea - he 6 mau hola! A noʻonoʻo nā mea hanaʻai i ka wā nui ma ka horaʻekolu. No ka mālamaʻana i kahi kiʻi, ua lawaʻo ia e hoʻololi i nā hana i kahi liʻiliʻi. ʻO kahi wahine he kanakolu mau makahiki me ka nuiʻole o ka kaumaha, akāʻo ka hana ikaika, eʻai i ka 1200-1500 calories i hoʻokahi lā; me kaʻaiʻana, hiki iā ia ke lilo i ka kaumaha. E hāʻawi pololei i ka meaʻai me kaʻai, ka meaʻai maikaʻi a maikaʻi, e kōkua kā mākou papahana, ma muli o ka hoʻololiʻana i nā mea kalo kalo-nui me ka mea loloa kalo.
ʻO ka kakahiaka kakahiaka
ʻAe:ʻElua kāwaha o ka wholemeal, kahi'āpana o ka moa kahe (e like paha me ka hapalua o ka palm),ʻelua lau o ka letus, kahi kī aniani. He 250 kcal kēia.
Ma ka palaoa mai ka'ōpū piha,ʻaʻole nui ka lālāʻoihanaʻai pono no ka pono pono, akā,ʻo ka magnesium nō hoʻi, kahi mea e pono ai no ka pūʻali koa a me ka noho maikaʻi. Hiki ke kuke i ka moa ma ke kuke a me ka paʻiʻia i loko o kaʻaila -ʻaʻole loa e komo ka momona i kēiaʻiʻo, akā no ka mea, hiki ke kau i ka moa ma kahi kāwele pepa, a hoʻonuiʻia ka momona.
ʻAʻole: Bun me ka waiūpaʻa a me ka tīni Holani, waiʻalani. He 420 kcal kēia.
ʻO nā calories kahe, nui ka momona. Inā makemakeʻoe i nā wai, e nānā i nā mea i loaʻaʻole ke kō. I ka hua a me ka nui o ka pala.
ʻO ka lua kakahiaka
ʻAe:ʻO ke aniani o ka waikare maoli, aiʻole 150 grams o ka paʻakai momona liʻiliʻi, aiʻole 9% momona o nā keiki, hoʻokahi apu, kolo me ka huka me kahi liʻiliʻi o ka waiū. He 200 kcal kēia.
Aia i loko o ka yogurt ka calcium,ʻaʻole e komo wale i loko o ke kaʻina o ka puhiʻana i nā momona i ka manawaʻai, ke olakino maikaʻi a maikaʻi, akā uaʻoi aku ka maikaʻi o ka nohoʻana o ke kino, i ka hoʻohālike i ka calcium i loko o ka waiū. I loko o ke kofe, e hōʻoia e hoʻonui i ka waiū. I loko o kēia wai inu he mau paʻakai o "oxalate", e hoʻomoʻa ai i ka calcium: ināʻaʻole i hoʻonohoʻia ka mineral "," laila "weheʻia" mai ka iwi. ʻAʻohe: Ka pīpī, ka kope me ke kō. Aia ka teaspoon o ke kōla he 30 calories!
ʻO kaʻaina awakea
ʻAe: Kāpīʻia ke kīpiʻi ma nā kīpoki, kahi salakeke o nā kāloka pono'ī a me ka'ōʻalo, i hoʻolimalimaʻia me ka wai lemon, kahi kī o ka buckwheat porridge a me ka laiki laʻau.
Aia i loko o nā kāloka kahi nui o nā mea kanu lāʻau no ka meaʻai, ma ke kalo - magnesium. Ināʻaʻoleʻoe e loaʻa i ka pōʻai mai kaʻeke, e hoʻokuʻu iā ia mai 3-4 st. koko o ka hua. ʻAʻohe: Ka'ōpū o ka pipi (100 g), nā hua Farani mai McDonald, ka saladi i hanaʻia me ka mayonnaise. He 600 kcal kēia.
Dessert
ʻAe:ʻEleʻele 150 kcal. I kēlā lā i kēia lā eʻaiʻoe i nā hua (ʻelua hapa o nā hua aʻelua paha o ka hapalua hapalua o nā hua hou). Kōkua lākou i ka hoʻonui i ke kiʻekiʻe o ka glucose i loko o ke koko, e hāʻawi ai iāʻoe i ka ike a hoʻonui i kou leo.
ʻAʻole: kahi kāleka chocolate. 300-350 kcal Kelelekalelelelelele heʻoi aku ka maikaʻi ma mua o kekahi'ē aʻe, no ka mea he nui ka magnesium.
Eʻai
ʻAe: Ka hapa iʻa iʻa, nā huaʻai, a me ka mahu. He 300 kcal kēia.
Hoʻomaʻaʻia nā iʻa e like me keʻano o keʻano o ka moana, a me nāʻano momona no kaʻai pono. He momona momona ia e pili pono i ka hana o ka puʻuwai, hoʻomāhuahua i ke kū'ē o ke kino. No laila i kekahi manawa e hiki ai iāʻoe ke palekana i kahi'āpana o ka lomona. ʻAʻohe: pizza a pia.
600-700 kcal
He nui ka calorie ka pia (i loko o ka 1 hiki i loko o ka 200-300 kcal), akā, he hana maikaʻi ma nā puʻupaʻa a hoʻonui i ka nui o ka wai i hanaʻia e lākou. Loaʻa i ka nui o nā hua B.
Kekahi liʻiliʻi
Peheaʻoe eʻai ai i ka meaʻuʻuku?
E ho'āʻoʻole e holoi i ka meaʻai
Ināʻole, uaʻai nuiʻoe, no ka mea hiki i ka wai ke "hoʻoulu i kaʻai". Inā makemakeʻoe e inu, e hoʻomaʻamaʻa i kou mau lehelehe me ka wai. E hoʻohana i nā pakuhi. Ma luna o kēlā pāpale, uaʻano nui ka'āpana, akā ināʻaʻole he nui kaʻai. Hoʻokaʻawale i ka meaʻai ma ke kala. Mahalo i kēia hana, eʻoi aku ka nui "me nā maka", a wikiwiki kēia. Maiʻaiʻoe e kū i luna. Ināʻole, eʻikeʻia ka manaʻo o ke kaumaha me ka lohi nui (e hiki mai nāʻike kūpono i kahi kikowaena i 20 mau minuke ma hope o kaʻai muaʻana i ka'āpanaʻai). E ho'āʻo eʻai, mālie, aʻoki pono i ka meaʻai. Hoʻomaka ka hanaʻana i kaʻai i loko o ka waha. Aʻo ka māmā o kāuʻaiʻana,ʻo kaʻoi aku ka maikaʻi o kāuʻaiʻana i kaʻai āu eʻai ai.
ʻO Delhi ma kaʻaoʻao
ʻO ka huaʻai, kahi'āpanaʻai a he sandwich i māheleʻia i nā'āpana liʻiliʻi no kaʻai - a laila eʻikeʻoe i ka nui o nā mea. Hiki iāʻoe ke nānā i keʻano o kaʻai ma ke kauʻana i nā lau o ka sāleta. E nānā i ka like. ʻO ke kūpono, inā nohoʻia ka hapalua o kāu pāpale e nā lauʻai, a me ka hapalua o ka iʻa a iʻa paha, aʻo ke koena - ka laiki, porridge, nā uala. Inā manaʻoʻoeʻaʻoleʻoe i piha, hoʻonui i ka māhele o nā meaʻai. Akā e ho'āʻo mua e pili i kahi'āpana no nā lāʻekolu - pono ke kino e hoʻohana i kēia.