ʻO ka hoʻololi wikiwiki i ka manawa pōkole
ʻO ka papahana o nā mea hana pilikinoʻIseraʻela e hoʻolaha ana i ka hoʻokauʻana i ka hana a me ka hoʻomaha aku i ka 10 kg me ka hanaʻole a me ka pāpā. I ka makahiki aʻelua paha i hala, ua ulu nui ka pūnaehana waiwai, i hoʻolālāʻia e ka mea hoʻokipaʻIseraʻela o Kim Protasov. No ka manawa mua i hoʻomaka ai lākou e kamaʻilio e pili ana iā ia i ka makahiki 1999. Ua kākauʻia me ka "hoʻolālā" hoʻohālike,ʻoiai i hoʻomakaʻia e kāheaʻia e ka inoa o ka mea kākau,'ōlelo hoʻohiki i loko o nā pule heʻelima i mea e hoʻomalu i ka mea hana a hoʻomaha i ka kaumaha nui. Hiki iāʻoe keʻai i kēlā me kēia manawa o ka lā a me ka pō, me ka hoʻokaʻawaleʻana i nā'āpana aʻaʻole e hoʻonāukiuki iāʻoe iho me nā hana haʻuki. ʻO ka mea nui -ʻo ka hoʻopiliʻana i kahi meaʻai kūikawā, iʻikeʻia e hana ponoʻia no ka hapalua o ke kauwela, kahi hiki keʻikeʻia nā huaʻai hou ma nā wahi a pau.
ʻO ke ala e hoʻomāmā ai
No kaʻaʻaiʻana i kaʻai, ponoʻoe e hōʻiliʻili i nā huaʻai e hiki ai iāʻoe keʻai i ka'ōhumu, 5% mau huluhulu, ka liʻi cheese, ka yogurt, a me nā hua. Eʻai mau i nā mea kanu a me nā hua puaʻa i nā manawa a pau, aia lākou no kaʻaina kakahiaka, kaʻaina awakea a me kaʻaina awakea i ka nui. Akā, e mālama i ka pale - mai hele wale i nā kānakalu a iʻole i nā hua iʻa wale nō. Eʻai i kēlā me kēiaʻano o nā meaʻai i ka salakeke Helene, nā meaʻono o greens, nā hua a me ka pepa. Hoʻohui i ka hiʻona a hana i kāu leka mai ka lau nahele - nā'ōpena'ōpiopio, zucchini, kāloti, kāpena, kukama,ʻaʻole pono ke kauʻia i ka lāʻau wela. ʻOiai eʻaeʻia nā mea inu i loko o ke kala a me ke kī me ka pa a me ka waiū. ʻO ka mea pono: e inu iʻelua lita o ka wai i kēlā lā i kēia lā, me ka nānāʻole i nā mea inu'ē aʻe. Mai nā hua mai hiki iāʻoe keʻai i nā'ōhū'ōmaʻomaʻo.
Pehea e hana ai
Hoʻopukaʻia ka momona o ke kumuhana a hoʻomaʻemaʻe i nā'ōpū. Paʻa kēia i ka liloʻana o ka kaumaha i ka kaʻinaʻelua. Hoʻopiliʻia ka pectins a me ke fila i nā peristalsis o ka'ōpū, a me nā mea hanaʻuʻuku o ka caloric i hoʻohanaʻia e ke kino e like me ke kumu o ka momona o ke kumuhana waiwai. E mālama i nāʻiʻo. Nānā: ināʻoi aku ka kiʻekiʻe o kaʻoihana calorie ma mua o ko lākou laweʻana me ka meaʻai -ʻo keʻano, inā e komo ka wahine i ka hoʻoikaika, - e emi paha kona kaumaha ma muli o ka lukuʻiaʻana o ka momona maʻi. 'Ōlelo ka mea kākau o kaʻaiʻai ma ka hopena o ka puleʻelua ka makemake eʻai i kahi mea momona a momona -ʻo ka meaola hoʻomaʻemaʻe ka mea e pono ai nā huaʻai a me nā hua puaʻa a hiki ke hāʻawi i nā hua. I ke kolu o ka hebedoma, e hoʻokomoʻia kahi'āpana 300g o nā mea i'ōpalaʻia, ka iʻa a me nā iʻa i ka papa inoa mua o nā meaʻai, me ka hoʻemiʻiaʻana o ka hōʻaiʻana o nā hua laʻau. Mai ka hopena o ke kolu o ka pule e hoʻomaka ka hoʻoheheʻe o ka kaumaha i mua o kou mau maka. E mālamaʻia kēiaʻai iʻelua pule. ʻO ka poʻe e hele a hiki i ka hopena, e kamaʻilio no ka pauʻana o ka 10-15 kg, e hoʻonui ai i keʻano o kaʻili, keʻano o ka māmā a me ka palekana. Hoʻopanei ka pāʻina no ka manawa lōʻihi, a,ʻo ka mea nui, ke oki nei i ka hukiʻana i ka maʻi a me ke kalo. Hōʻike ka Protasov i kaʻai e hoʻomaʻemaʻe i ke kino ma mua o hoʻokahi manawa i ka makahiki. Me ka mālamaʻiaʻana, hiki i ka meaʻai ke hōʻoiaʻiʻo e hōʻoki i ka nui o nā kilokani keu.
Nā hoʻoponopono a me nā hoʻohui
ʻO kaʻumikumamākahi mau makahiki o ka nohoʻana o kaʻaiʻaʻole i lilo no kāna meaʻole. Hoʻonuiʻia e nā meaʻai, nā manaʻo hou. I kēia manawa, ua hoʻokaʻawaleʻia e hiki keʻaiʻia nā lauʻai a pau, koe wale nō nā mau meaʻai. Pēlāʻo ia, e hoʻohana pono iā ia, akā eʻoi aku ka maikaʻi o ka hōʻole loaʻana, e like me ka hōʻailona, ka pī, ka pī, ka palaoa. Mai ka papa inoa o nā hua lawaiʻa, pono pono e holoi i ka waiū - akā, lawe waleʻia nā hua wai-waiū, aʻo ka waiū maemae i hanaʻia he mea maikaʻi loa i ka kefir. ʻAʻole hiki keʻaiʻia nā huikoa a me ka hīnī liʻiliʻiʻole i nā mea palenaʻole. Mai ka hauʻona he mea pono e kohoʻoluʻolu, pīpī liʻiliʻi,ʻoiai ka paʻakai i ka wai i loko o ka'ōpū. Eia kekahi,ʻaʻole ia e'ōleloʻia eʻai i nā huaʻokoʻa a pau - e pau ka lālā i kaʻai i kēlā lā i kēia lā, a me ke kohu -ʻelua wale nō i ka hebedoma. A no ka mea, ponoʻoe e hoʻopau i ka'ōniʻala'ōniu no ka meaʻai aiʻole iʻa, i kukeʻia no nā kāne.
Ka puka mālie
No ka hoʻoponoponoʻana i ka hopena a hoʻihoʻi i ke kino i kaʻai maʻamau, e hoʻokuʻuʻia i ka "brawl" i likeʻole me ka meaʻai maʻamau. I ke ono o ka hebedoma i kaʻai i lawe kokeʻia i kaʻailaʻaila -ʻaʻoleʻoi aku ma mua o 3 tsp. no ka lā. I ka manawa like, ua hoʻohuiʻia nā hua laʻa me 5% momona i nā hua momona. Hiki iāʻoe ke hoʻohui i nā hua liʻiliʻi, nāʻoliva, me ka poinaʻole e hoʻemi i ka nui o kaʻaila. I kēia lā, pono eʻai i ka 30-35 g momona. I kaʻehiku o ka hebedoma, ua hoʻopauʻia nā'ōmole'ōmaʻomaʻo me nā huaʻono'ē aʻe - pears, kiwi. ʻAʻole iʻaeʻia nā'ōpana, nā lā a me nā mango. I ka walu o ke kakahiaka, e hoʻomaka e kuke i ka paʻi. ʻAʻole iʻoi aku ka nui ma mua o 250 ml. ʻO ka palaoa, ka meaʻai maikaʻi. I ka iwa o ka hapa o nā hua meaʻai i hoʻokahe pinepineʻia, ua hoʻonuiʻia i ka mahele o kaʻiʻo, ka hen, iʻa. I ka halaʻumi o ka hebedoma, e hoʻi i kaʻai o mua, e nānā ana i ke ana a makemake i ka non caloric, hoʻoponopono iki i nā meaʻai.
Nā Paʻa a me nā Kānana
Wahi a nā meaʻai lāʻauʻai, he nui nā pōmaikaʻi o ka Protasov - no ka mea, he meaʻai wale i nā meaʻai maoli eʻai ai, hōʻoleʻana i nā mea i hoʻomaʻemaʻeʻia, nā huahana pauʻole, nā meaʻai a me nā pā wai. Eia naʻe,ʻo ka "pāʻani", e like me keʻano o kaʻai, loaʻa kona hanana hoihoi. ʻO keʻano,ʻaʻole pono ia no ka hoʻoilo, no ka mea, hoʻomāhuahua kaʻai i ka manaʻo o ka pōloli. ʻAʻole hiki iāʻoe ke noho ma luna o nā wā a pau, e like me nā meaʻokoʻa likeʻole-calorie a me nā mea momona momona. ʻO kaʻai o Protasov he lowlo kalo me ka hapa liʻiliʻi o nā meaʻai holoholona ma ka nele o ka protein protein,ʻo nā mea kanu wale nō ke hāʻawiʻia wale nō ma keʻano maoli. No laila, ua kū'ē i nā mea i hikiʻole ke hōʻole i nā mea momona: nā'ōpio i ka wā'ōpio, nā wāhine me nā maʻi manstrual, ka poʻe me ka lawaʻole o ka maʻi muscle, nā maʻi o ka maʻi pīpīpīpili (ke kipikipoki gastritis, colitis, enzymopathy me ka hikiʻole keʻeli i nā'ōpū, , ka cholecystitis, ka pancreatitis i loko o ke kaʻina hana). Hoʻomaopopo kēiaʻai i ka laweʻana i nā meaʻai nui, e like me ka meaʻai holoholona, nā kāmaʻa'aleʻa nunui ma keʻano o ka meaʻai. ʻO ka nele o ka pilina e hiki ke alakaʻi i ka hōʻeha i ka hiʻona. ʻAʻole i'ōleloʻia kēia pūnaewele no nā poʻe me ke ania āpau a me ka poʻe kahiko, no ka mea,ʻo ka nele o ka enzymatic o ka'ekepili'ōpū i nā meaʻelemakule, ua paʻakikī ke'ō'ō i nā meaʻai maka.
1 a meʻelua pule
- ʻO ka kakahiaka kakahiaka
ʻO ka lāhi me ka'ōhiʻa. E hoʻopili i ka'ōlaʻi me ka 5% o ka nihi a me ka yogurt, e hoʻohui i ka kinamona.
- ʻO ka lua kakahiaka
ʻO nā moku "Tomati". Chop cilantro, ka pi, ke paʻi a me ke kāleka, e hui pū me ka'āpana granular a kau i ka hopena huahua i nā hapalua o nā tōmato. Hiki iāʻoe ke hoʻopiha i kaʻaila me ka halima o ka bele.
- ʻO kaʻaina awakea
Okroshka. Kāpena, ka kāpena, ka meaʻono, nā pākuʻi, nā mea kanu a me ka'ōpala huapalapala e hoʻopiliʻia, a hoʻomohuʻia he 3.2% kefir. He paʻakai liʻiliʻi.
- Paʻa ahiahi
Salame "Huakila". Uaʻokiʻiaʻo Apple i loko o nā'ūpī, e kāpīʻia i ka wai lemon. E pale i ka huaʻile, puhi i ke kāloka a me ka peel ma kahi nui. E hoʻomanaʻo i ka mea kanu me kou mau lima, e hoʻopili i ka'ōlaʻa, e pīpī i kahi liʻiliʻi, ka wā me ka yogurt a waiho i ka hāʻawiʻana no 30 mau minuke.
- Eʻai
E uku mai nā pākeke. ʻO ka hapalua o kahi momona liʻiliʻi, 20 grams o ka horseradish peel a me ka'eneʻoki, hui me ka liʻi liʻi. Hoʻoukau i ka pepa, ka paʻakai, nā mea kanu a me ke kau me ka mea i hanaʻia mai ka yogurt, lemon a me nā meaʻala.
3-5 wiki
- ʻO ka kakahiaka kakahiaka
ʻO nā papa rolling. Kaomiʻia nā kāloti ma kahi'āpana maikaʻi, e hui pū me ka hīnī, e hoʻokomo i ka yogurt. He paʻakai liʻiliʻi. E kau i ka pāpaʻi ma kahi lau saladi a paʻi me ka envelop. ʻO luna me ka yogurt.
- ʻO ka lua kakahiaka
Salame mai ka lelo. E koli i nā leka, nā'ōleʻaleʻa, nā kāloka. E hoʻolālā i ka hua salaʻi me ka yogurt.
- ʻO kaʻaina awakea
ʻO ka sāleta Helene me ka moa. Hoʻokiʻokiʻia nā kīpoki'āpena i loko o nā pīpī, e hoʻopili i kekahi mau māmoma, kahi kukumba liʻiliʻi, kahi lenuʻulaʻula, he mau lehua lihi, a kāpīpī i 2 tbsp. l. huakai aiʻole marjoram, e pīpī i ka wai lemon a hui pū me 5% brynza.
- Paʻa ahiahi
Pālaʻula me nā'ōlaʻa. Kāpena kaʻokiʻoki. ʻElua'ōkani a me kahi hua horseradish e'eliʻuʻia a hui pū me ke kāpena. E ninini i ka holoiʻana: hui pūʻia ka wai lemon me 3 tbsp. l. ka wai a me ke kui o ka paʻakai.
- Eʻai
Gaspacho. 3-4 nā'ōmato, kūkono, keleleʻulaʻula, keʻiki a me 2 cloves ke kāleka i'ōniu i loko o ka mea e holoi me ka aniani o ka wai hau a me ka 1 tsp. wai lemon. E hoʻokuʻi i ka paʻakai, ka pepa, nā kaomi marjoram, thyme, basil.
E puka i kaʻai, ka hebedoma 6
- ʻO ka kakahiaka kakahiaka
ʻO Guacamole. I loko o ka'ōpū o nā pepa chili hou, lawe i nā hua kanu a me nā septums. ʻO ka hapa hapalua, kahi'ōmato a meʻeluaʻohi o ka meli loloa i loko o ka mea holoi. Me nā'āpaeʻelua, eʻoki i ka peel a wehe i nā iwi. E kāpīpīʻia i ka wai lemon, kāpili me ka māla a hui pū me ka nui o ke kumulāʻau-celeriac. E hoʻomoʻa i guacamole eʻono.
- ʻO ka lua kakahiaka
Paleki maikaʻi. ʻO ka'ōmole, kāloti a me ka'ōpalaʻalapia ma kahi kaomi nui, me ka hui a me ka wā me ka liʻiliʻi momona.
- ʻO kaʻaina awakea
ʻO Salmon me ka salakeke'ōmaʻomaʻo. E loaʻa he kaona no nā kāne. E lawelawe iā ia me ka sāleina: eʻoki i ke kāpena, kāpena i ka cucumoma i loko o nāʻili, ka wā me nā huaʻona a hoʻomanaʻo me nā lima, ka wā me ka wai lemon a me kaʻailaʻaila a kāpīpīʻia me nā greens.
- Paʻa ahiahi
Salamei o nā kāloka a me nā piʻi. Kaomi a me nā kinetena maʻemaʻe, a kāpili i kahi mea nui, eʻoki i ka pāʻani liʻiliʻi a kāpīpī i ka wai lemon.
- Eʻai
Mālalā Beet. Pipi beet, hoʻomoʻi i nā lau līpīʻoki a me ka hamoʻami, ka huaʻakai liʻiliʻi, ka'ōpala kāleka. Hīpī i ka waiʻona lemon.
Ka hebedoma 7
- ʻO ka kakahiaka kakahiaka
ʻO ka'ōpū me ka kiwi. I ka mea holoi, e'ānai i ka pulp oʻekolu mau kiwi, 30 g paina pine a 200 g walaʻi momona. Ma mua o ka lawelaweʻana, e hoʻonani i ka'ōpena me nā hua liʻiliʻi.
- ʻO ka lua kakahiaka
Salame mai ka kāpena. Eʻokiʻoki i ka kāpena, i ka pepa pepa a me kaʻaila aniani ʻO nā lau hua kanu me 1% kefir.
- ʻO kaʻaina awakea
Salamele mikina me nā huaʻala. ʻO ka'āpanaʻohe mīni paʻi, ka pulp alani, ka'ōʻau a me ka kukumba. Lā me nā meaʻala, kaʻaila a ka pīpī me ka paʻakai liʻiliʻi.
- Paʻa ahiahi
Salamei «Koʻola ola». Eʻoki i nā kāloti, eʻoki i ka pulp mango i nā paʻi a me ka hui. E ninini i ka wai lemon a me ka manawa me ka yogurt momona liʻiliʻi i hui pūʻia me ka paʻakai a me ka chili.
- Eʻai
"Pālaʻula". E puhi i nā pīpī i ka hapalua a me kaʻokiʻoki liʻiliʻi, e kau i nā'āpana ma luna o kahi pāpale me kahi mea lele. Ma luna o nā mea e hoʻouluʻia me nāʻoliva sliced a me nā hua manu. E kāpīpī me kaʻailaʻaila i hui pūʻia me ka vīnega a me ka paʻakai
Ka hebedoma 8
- ʻO ka kakahiaka kakahiaka
ʻO Tropicana oatmeal. Eʻai i ka oatmeal. Eʻokiʻoki i ka pua i loko, e pīpīʻia me ka nati.
- ʻO ka lua kakahiaka
ʻO ka meaʻaʻaʻaʻa. ʻO ka palaoa mash me ka pipi nihi a kāpīʻia me ka huamona.
- ʻO kaʻaina awakea
ʻO Pike perch me nā greens. Hiki i nā iʻa iʻa i loko o ka huʻi o ka mea soy, ka paʻakai, ka pepa, kaʻili me ka kinamona a waiho no hoʻokahi hora. E puhi i loko o ka umu ma mua o ka kuke. E kau i ke kīʻaha, i hoʻonaniʻia me ka yogurt, i hui pūʻia me nā greens momona.
- Paʻa ahiahi
ʻO ka saladi mai kahi līlī mai. ʻO ka palaoa i kāwiliʻia me ka'alaʻula maikaʻi loa, e kāpīpī i kahi liʻiliʻi, e hoʻokomo iʻekolu mau punetēpu o ka yogurt. E hoʻopiliʻia nā meaʻai a me nā mea e hoʻonaniʻia me ka'ōpū a me ka pāhi.
- Eʻai
ʻO Vinaigrette. Hoʻopiliʻia nā pūpū, ka kāloka a me nā'ōlaʻi, aʻokiʻokiʻia i loko o nā pahu, kukama, a me ka'ōmaʻa. E hoʻohui i nā huahana, e hoʻohui i ka peʻa'ōmaʻomaʻo, i ka wā me ka waina vintage a me ka topena me nā papa liʻiliʻi.
Ka hebedoma 9
- ʻO ka kakahiaka kakahiaka
Nā mea kanu me ka paʻakai. Hoʻopiliʻia nā'ōpoki i loko o nā cubes a kahe i loko o ke pā me kahi'āpana liʻiliʻi o kaʻailaʻaila. ʻO Mozzarella Mash a hui pū me nā aubergines a me nā'aleʻa āpau. ʻO ka paʻakai, ka pepa a me ka wā me ka yoghurt.
- ʻO ka lua kakahiaka
Salame "Nalu". ʻO ka'aʻavaʻa, ka maia, kiwi a me ka hapalua mango i loko o nā pahu. I ka mea holoi, eʻoki i ka hapalua mango, e hoʻohui i ka wai lemon. E hoʻolālā i ka hua salad me ka mango.
- ʻO kaʻaina awakea
Huamele me kaʻele. Eʻoki i nā lau o ka saladi, kūkono a me kaʻaila. Hoʻomanaʻia nā'ōmole me kahi'ōmole a hui pū me nā mea kanu. Salame kau me ka yogurt.
- Paʻa ahiahi
Pākī liʻiliʻi. E koli i ka laiki no 3 mau hola. A laila e hoʻoulu i ka wai a e kuke i ke kamepiu ma ka waiū 0%. E hoʻolulu me ka hua manu i'ō. E kau i ka pāpaʻi i loko o kaʻaila a kālua no nā kāne. E lawelawe me ka hua.
- Eʻai
ʻAi me nā alani. Eʻoki i ka meli i nā'āpanaʻeleʻele a marinate i ka mihī (2 tsp i kaʻaila o ka puna, 2 tbsp soy sauce, ka'ōpū'ōpiopio). E hoʻomaʻamaʻa koke i kaʻiʻo i loko o ka pā. Hoʻohui i ka chili, lemon zest a me ka 1 tbsp. l. soy sauce. E lawelawe me nā huaʻai, i hoʻonaniʻia me nā'āpanaʻalani.