He nui nā kaikamāhine e hahai i kā lākou kiʻi. No laila, mai kēia manawa i kēia manawa e'ākoakoa mākou i nā meaʻai likeʻole. Hoʻoholo kekahi i ka mālamaʻana i nā meaʻai, kekahi mea koʻikoʻi, a me kekahi a hoʻohana wale i nā lā kau wale. Ināʻaʻoleʻoe iʻike i kāu meaʻai nui loa, a laila e haʻi aku mākou i kekahi mau meaʻai maikaʻi loa.
Paule "5 spoonfuls"
ʻO ke kumu o kaʻaiʻanaʻo ka emi iho o ka nui o nā meaʻai i ka manawa. ʻO ka maikaʻi o ka makeʻana,ʻaʻole ia he koʻikoʻi nā meaʻai. ʻO iaʻanoʻai kūpono e kūpono i nā mea momona ka nui o ka'ōpū a hoʻohanaʻia i ka loaʻaʻana o nā meaʻai nui. Ma hope o ka meaʻai, hoʻi ka'ōpū i ka nui maʻamau,ʻoi aku ka nui o nā kilokiloʻoi aku a ho'ēmi iho ka physiology o ka hōʻemi. Mahalo i kēiaʻano meaʻai,ʻaʻoleʻoe e pōloli. ʻO ka maʻamau,ʻo ka hopena o ka pōloli ma hope o ka hola 4-6. Ma muli o ka emiʻana o ka nui o ka'ōpū,ʻaʻole e hoʻi i ke kaumaha i hoʻoleiʻia.
Nā kumuhana o kaʻai :
- Eʻai i hoʻokahi manawaʻaʻole hiki iāʻoe keʻoi aku ma mua oʻelima punetēpu o ka meaʻai (ʻo ia he 150-200 grams);
- Ma waena o kēlā me kēia pāʻina,ʻaʻole he manawa e hoʻolālā ai iʻekolu hola;
- pono ka wai e inu i ka mea hiki ke hiki, akā,ʻaʻole e emi ma lalo o ka 1,5 liters o ka lā;
- no ka lā hiki iāʻoe keʻai i nā manawa he nui;
- keʻano o ka hoʻomākaukauʻana i nā huahana - kekahi, akā ua'ōleloʻia naʻe e pale i nā mea i'ōlehuʻia;
- Mai hoʻohana i ka paʻakai, koe wale wale nō ka huaʻala - ma ke aniani o ka waiʻaʻoleʻoi aku i hoʻokahi teaspoon;
- ʻaʻole hiki ke inu i ka carbonate, i nā mea inu.
ʻAʻole hiki ke anaʻia nā huahana me nā spoons. No laila, pono e noʻonoʻo i kahi kaumaha o 150-200 grams e loaʻa i nā kaulaʻaiʻelua, kahi'āpana mīmoa aʻiʻo paha, he iʻa o ka mānoanoa kaulike ka nui o ka lāʻau pama. Hiki iāʻoe ke ana i ka nui o kaʻai me kahi teaspoon. I kēia hihia, pono pono ke lawe 15 mau spoon no 150-200 grams.
150-200 grams keʻano hoʻokahi pahu, pomegranate, pear, banana,ʻekolu maninira. Ma hope o hoʻokahi hebedoma o ia mana, hiki iā ia ke hāʻawi aku i kahi keuʻelima o ke kaumaha. A no hoʻokahi mahina hiki iāʻoe ke hoʻokuʻu i kahi 15 kilokilo.
Pili "pāʻani"
ʻAʻohe inoa i loaʻa kēia inoa. Ma hope o ia mea, hiki iāʻoe keʻimi i kahi'ōmaʻomaʻo lahilahi,ʻoiai inā makemakeʻoe eʻai i nā meaʻono a me nā meaʻoluʻolu. Hiki ke hoʻohanaʻia kēlāʻanoʻai i hoʻokahi manawa i ka malama. ʻO ka lōʻihi o hoʻokahi pule. Akā, mai komo nui i nā meaʻai, no ka mea,ʻaʻole maikaʻi nā meaʻai a pau.
ʻO ka kakahiaka kakahiaka . ʻOi aku ka maikaʻi i kaʻaiʻana i ka'ōmaʻa oatmeal, iʻole paha ma waho o ka manga. Ka pōmaikaʻi maikaʻi me ka palaoa. Hoʻopau i kaʻaina kakahiaka he kīʻaha o ka lau o ka lau nahele me ka mint, oregano, linden, akā me ke kōʻole. ʻO kaʻoiaʻiʻo, he 200 kcal wale nō, akā uaʻoluʻolu.
Pono ponoʻo Cook e mākaukau. Eʻimi i ka palaoa huapalapala, e hoʻopili i ka waiū ma lalo o ke poʻi no iwakālua mau minuke, a laila e hoʻomoʻi i ka oatmeal a iʻole ka mea porridge a hoʻokahi hoʻokahi kabune o kaʻaila. E noʻonoʻo pono a e kuke i kahi wela haʻahaʻa no ka hapalua hora. ʻAʻole hiki iāʻoe ke kō i loko o ka paila.
ʻO kaʻaina awakea . Pono kaʻai i ka'ōpena ma kahi moa kukui, a me ka'ōmole a me ke aniani o ka compote me ke kōʻole. No ka kukeʻana i ka hulu, e hoʻokuʻu i ka pahu kōpena moa i loko o ka wai holoi a hoʻohui i nā hualaina'ulala: uala, kāpena, kāloti, beets a like like. E 'ai i nā mea kanu ma kahi o iwakālua a kanakolu mau minuke.
Eʻai . No kaʻaina awakea, ua kūpono ka hua waina a me nā huaʻai a iʻole kahi huamona huaʻona (kāloti, nā'ōpiopio, ka meli me ka meli). Hoʻopiliʻia nā'ōpala a me nā kāloti i loko o nāʻili a hui pū me nā walnuts a me ka meli. Ināʻaʻoleʻoe i lawa i ka sālemaka, a laila hiki iāʻoe ke inu i ke aniani o ka yogurt a iʻole ka uila. Pono ka lae e inu i ke aniani o nā waiʻono maoli, ka mea maikaʻi loa i kaomiʻia.
Ma kēlāʻaiʻai, hiki iāʻoe ke hoʻolei iʻelua aʻeono kilokika i kēlā me kēia pule. Akā, pili paʻa.
"'Aleʻele" Skinny "
ʻO kēia kekahi o nā meaʻai nui loa maʻEulopa. E pili ana i nā kaikamāhine he nui a me nā hōkū. Eia naʻe, ua hāʻawiʻia kaʻai i kaʻano o ke koʻikoʻi, no laila, inā he pilikia me ke olakino, a laila eʻoi aku ka maikaʻi o ka palekana.
He mea maʻalahi ka papa meaʻai .
Mane: ponoʻoe e inu i ka lola o ka waiū i nā lā a pau. Hoʻomoʻaʻia nō hoʻi e inu i ka'ōmaʻomaʻo me ka wai mineraleʻole i nā palena palenaʻole. ʻO kēiaʻanoʻai e kōkua iāʻoe e hoʻonani i kou kino i kahi meaʻai.
Pōʻalua: I kēia lā uaʻaeʻia ia eʻai i 200 grams o ka wahie momona momona a inu i ka wai i hoʻonāʻoleʻia me ka palenaʻole. Ma lalo o ka pāpā maiʻa - maiʻa a me ka waiʻona.
Pōʻakolu: he mea paʻakikī loa kēia lā, no ka mea,ʻaʻole hiki ke inu wale i ka wai mineral non carbonate.
Pōʻalima: pono eʻai kekahi i nā'ōlaʻiʻehā i kaʻaʻahu a inu i ka 800 ml o ka wai, koe wale no ka maiʻa a me ka hua waina. Hiki iāʻoe ke inu i ka wai me kaʻole o nā koi.
Pōʻalima: ponoʻoe e inu iʻelua lita o ka wai aʻai i nā'ōleʻaʻelima.
I ka pō Pōono: eʻai i ka lā o kaʻiʻo lehuaʻole (250 grams) a me ka wai me ka hina-800 ml.
ʻO ka lā Sābati: hiki iāʻoe ke inu wale i ka wai maila hoʻomaʻemaʻe a me ka leka o kefir.
Inā mālama ponoʻoe i kēiaʻai aʻaʻoleʻoe e hoʻohana i nā hua i pāpāʻia, a laila, e loaʻa i kekahi hebedoma ke kaumaha i ka kaumaha ma kaʻelima aʻehiku kilokani. Akāʻo ke ala o waho o ka meaʻai e laulaʻa - e hoʻonui i kaʻai i kaʻai i nā wahi liʻiliʻi. Ma hope o ka pauʻana o ka meaʻai e'ōleloʻia e inu i kekahi papahana o multivitamins.
Paʻi Paʻa
Hoʻoponoponoʻia kēiaʻai no nā lā heʻumi. ʻO ke kumu o ia mea ponoʻoe eʻai i nā hapa liʻiliʻi, ma nā'āpana liʻiliʻi. Inā mālama pono ia, a laila i loko o nā lā heʻumi, e lilo iʻehā mau kilokani. Hoʻomākaukauʻia kaʻai e Finnish nutritionists. ʻO Onesnozhnaya a me nā meaʻoluʻolu.
Ma kahi papa inoa no ka mana hakina :
Kekahi lā:
ʻO ke kakahiaka nui mua: he keʻokeʻo keʻokeʻo, hoʻokahi huamoa, he kīʻahaʻawa me ke kōʻole;
ʻO ka lua kakahiaka (ʻelua mau hora ma hope): hoʻokahi walekoki puaa momona a me ka momona;
Lunch (iʻekolu mau hora): hoʻokahi kīlaʻiʻuala he nui, 150 ml o ka'ōmole huaʻai, hoʻokahi kukama hou he'ōmole o ka waiʻaila kohu;
Pōpō ahiahi (i hoʻokahi hola a me ka hapalua): hoʻokahi kuki a me ka'ōmole o ka yogurt momonaʻole;
ʻO ka palaoa mua (ʻelua mau hora ma hope): 100 gs kāloti a me ka kirikinaʻono, 100 g o ka cod cod;
ʻO ka luaʻaina (ʻelua hola ma mua o ka moeʻana): 100 g walaʻi momona liʻiliʻi a me ke kīʻaha o ka chamomile tii.
Ke lāʻelua:
ʻAkahi kakahiaka kakahiaka nui: 200 g o ka'ōmole i hoʻomoʻaʻia i ka wai a me ke kīʻaha kopeʻole me ka hue;
ʻO ka lua kakahiaka (ma hope oʻelua hola): 100 g wahie liʻiliʻi, kāpīpīʻia me ka'ōmaʻomaʻo lahilahi;
Lunch (i loko oʻekolu mau hora): 100 g mau lālā i hoʻolapalapaʻia ma ka laiki, 150 g o ka moa moa me ka momona, 100 g nā mea i kāhuaʻia i keʻokeʻo, a me ka'ōmole o ka waiʻailaʻole ke kalapala;
Ma hope o kaʻaha ahiahi (i hoʻokahi hola a me ka hapalua): kahi'āpana o Borodino berena me kahi'ōmole o ka waiū lūlū;
ʻO kaʻai mua (ʻelua mau hora ma hope): ka pipi beef a me ka 100 grams o ka saladi'alamoma a me ka līlī me kaʻaila paʻakai;
ʻO ka luaʻaina (ʻelua hola ma mua o ka hiamoe): 50 grams o ka paʻakai paʻakai a me ke kīʻaha o ka chamomile tii.
ʻO ka lāʻekolu:
ʻAkahi kakahiaka mua: nā hua i'ōlehu, ka paila, ke kīʻaha o ka'ōmaʻomaʻo a me ka lau o ka waiʻu me ka huka;
ʻO ke kakahiakaʻelua (ʻelua mau lā ma hope): hoʻokahi banana;
Lunch (ma hope oʻekolu mau hora): 100 g pilaf, 150 ml mih - paila kīlaʻau me nā halo a me ka kirimaila maikaʻi, kahi'ōmole o ka wai mineral non carbonated;
Ka pōpō ahiahi (i hoʻokahi hora a me ka hapalua): gingerbread a 100 grams o ka lāhi;
ʻO kaʻai mua (ʻelua mau hora ma hope):ʻelua mau'āpana kekī shish, 100 g o saladi mai ka varenoyceklyk;
ʻO ka luaʻaina (ʻelua mau lā ma mua o ka moeʻana): 30 g palaoa i piha i ka'ōmole o ka inu lama.
E like me kouʻike, uaʻano like a me nā meaʻono i kēlā me kēia meaʻai. Hiki i kēlā me kēia kaikamahine ke koho i kahi āna i makemake nui ai.