Makemakeʻoe e loaʻa nāʻano kūpono, noho mau nā wāhine i nā meaʻai,ʻaʻole e hoʻolohe i nā'ōlelo aʻo e pili ana i ka pōʻino nui o kēia mau meaʻai no ke olakino. ʻO kaʻoiaʻiʻo, me ke kōkuaʻana i nā meaʻai paʻakikī, hiki i ke kino ke hoʻopau koke i nā paona hou. Ua hala nā wāhine i ka 0.5-1 kg i ka lā, no lailaʻaʻole he mea'ē aʻe i ka nui o nā mea e makemake e loaʻa ka lokahi a me ka nani no ka manawa pōkole loa. Akāʻo kēia mau meaʻai e pilikia nui ai ke kino.
Ua'ōlelo nā akamai e mālamaʻia ka mālamaʻana i ia meaʻai me nā pilikia kino. ʻO nā kīʻahaʻo Rigid he mea kaumaha loa ia no ke kino. I loko o nā meaʻai he nui, ua hanaʻia ka papahele me ka nānāʻoleʻana i ka koena o nā minelala a me nā huaora,ʻo ia hoʻi ka laweʻana o ke kino i nā mea e pono ai i ka nuiʻole. ʻO kēia ke kumu o kekahi maʻiʻole o ke kino. No laila, ma mua o ka kohoʻana ma kaʻai paʻakikī,ʻoi aku ka maikaʻi o ka nīnauʻana i ke kauka.
ʻOiai inā ponoʻoe eʻalo wikiwiki i ka mea nui a iʻole ka hoʻomaha, hiki i kahiʻai paʻakikī ke kōkua. I kēia hihia,ʻaʻole ia e lilo i mea pōʻino nui, no ka mea, he mea pono e pili i ia no nā lā wale nō.
Ke mālama nei i kahiʻai maʻamau noʻelua aʻekolu mau lā,ʻaʻoleʻoe e hōʻeha i kou kino. I kēia manawa e hiki iāʻoe ke lilo i 2-3 kg. Eia nō naʻe, inā e pili mauʻoe i kaʻai no ka lōʻihi, e hoʻopilikiaʻoe i ke olakino.
I kēia lā, he lā kaulana loa i kapaʻia he mau lā hoʻouka hoʻokaeʻana, ke mālamaʻia kahiʻai maʻa hoʻokahi wale nō lā. Ua'ōlelo nā kauka e hoʻopōmaikaʻi lākou i ko mākou kino.
Ma lalo iho nei kekahi mau momona kūikawā kaulana loa i hoʻohanaʻia no ka pohō kaumaha.
ʻO kaʻai kai haʻahaʻa-haʻahaʻa
Ke nānāʻia nei kēiaʻano i ke koʻikoʻi, makemakeʻia e kaohi pono i kaʻai caloric o kaʻai, heluʻia no ka lā. ʻOiai ka nui o nā meaʻai i pau i kaʻai,ʻaʻole kēia a me ka liʻiliʻi - e like me 60 grams. Ma waena o nā meaʻaiʻeleʻele,ʻo ia ka "māmā" loa. I ka wā eʻai ai, ponoʻoe e inu i 2 lita o ka wai i ka lā. He kapu i ka inuʻana i nā wai hua, nā meaʻona lama a me nā hua (ʻo ia ka hua waina).
Menu no ka lā:
- Breakfast: kapihi, kahi - 35 grams, ka kope a me ke kē (ʻaʻole i kō aku ke kō),ʻeleʻeleʻeleʻele (1'āpana).
- Lunch:ʻeleʻeleʻeleʻele (1 wahi), kafe aiʻole kah (ʻaʻole i kō aku ke kō), beans, momona momonaʻole-200 grams.
- Pāʻina: keʻano o kaʻiʻo a me ka iʻa me nā huaʻona - 100 grams, tea (me kaʻole)
Nā Mīkini Ola
Inā hahaiʻoe i kēiaʻai no nā lāʻekolu, hiki iāʻoe ke lilo i kahi 4-5 kg o ke kaumaha. ʻAʻole i'ōleloʻia e hoʻohana hou i hoʻokahi manawa aʻoi aku i ka mahina. I ka wā e hanaʻia ai,ʻaʻaʻia kaʻaiʻana i ka paʻakai a me ka paʻakai. ʻAno kaʻai, akā paʻakikī, no ka meaʻaʻoheʻaina awakea i kaʻai.
Ka menu o nā lā:
- Pōʻakai kakahiaka: 1 hua (e hoʻolūlūʻia).
- Lunch (ma hope o 3 mau hola): kahi liʻiliʻi momona - 170 grams, keke (me kaʻole).
- Pōʻani popo (3 mau lā ma hope): like me kaʻaina awakea.
ʻO Jockey ka meaʻai maikaʻi
ʻO kaʻai i nā lāʻekolu. Hoʻolakoʻia kona pono ma o ka hoʻohanaʻana i ka sauna a me ka massage.
- Kekahi lā: ka moa i moa (māheleʻia i 3 mau'āpana).
- Ka lāʻelua: nā mea momona momona - 300 grams (i māheleʻia i 3 mau'āpana).
- ʻO ka lāʻekolu: kohe kapu - 4-5 mau kīʻaha.
Māmā i kaʻai-protein
- Kekahi lā: kefir - 100 ml, kaʻualaʻuala - 1 pc. (eʻai i 5 manawa i ke ao).
- Ke lāʻelua: kefir - 100 ml, kaʻiʻo - 100 mau mele (5 manawa o ka lā).
- ʻO ka lāʻekolu: kefir - 100 ml,'ōpili - 1 wahi. (5 manawa i ka lā).
- Ka lāʻehā: kefir - 100 ml, curd - 100 maumu (5 manawa o ka lā).
- Ka lāʻelima: kefir - 100 ml, nā apricots maloʻo - 100 grams (5 manawa i ka lā).
- ʻO ka lāʻeono: kefir - 100 ml, ka'elikaʻula - 100 maumu.
- Lā 7: kefir - 500 ml (3 manawa i ka lā).
He mea nui e poinaʻoleʻoe e pono e lilo ka kaumaha me ka manaʻo, a mai haʻalele i ke kino me ka meaʻole nā meaʻai e pono ai.
ʻO kaʻai Buckwheat no ka wikiwiki e ulu ana
Eʻai i 3-4 kilo me kēiaʻai i loko o 7 mau lā. Pono e nininiʻia kahi hoʻokahi o ka buckwheat me ka waiʻaila (ʻelua mau aniani) a waiho i ka pō. I ke kakahiaka, hiki iāʻoe ke hoʻomaka i kaʻai,ʻo ia wale nō eʻai wale i ka kuke i ka buckwheat ahiahi, e māhele ana i kahi kūpono o nā lawelawe. Hiki iāʻoe ke inu wale kefir, ka meaʻaloʻalo a me ke kēni'ōmaʻomaʻo.
Hoʻopiʻiʻia nā meaʻai no ka maʻamau, ka maʻi o ka naʻau a me ka maʻi o ka'ōpū.