ʻO kahi wale nō e hemo ai i ka hoʻomaka kokeʻana i kaʻai e lawe i ka momona nui. Akā, he mea pono e hoʻolale koke aku i ka meaʻai no ka poho o ka'ōpū e pono ai no ka manawa pōkole. No ka paleʻana i nā hana likeʻole i ka wā e hiki mai ana aʻaʻole e lilo i kou olakino, ponoʻoe e nānā mau i kou kino a hana i nāʻoihana kino. ʻO kaʻai no ka'ōpū a me nāʻaoʻao ke hāʻawi wale i ka pilikia, kōkua kaiaulu.
Kaʻaiʻana i ka momona ma ka'ōpū no ka hebedoma
ʻO kaʻoiaʻiʻo,ʻo ia ka mea i kauʻia ma luna o nā kūʻai meaʻai maʻamau. Piliʻia nā meaʻai Nutritionists eʻole e pani i nā meaʻai ma ka papa inoa a ho'āʻo e hahai i nā kuhikuhi a pau e hiki ai ke hopena i ka hopena maikaʻi loa.
I ka lā 1
No kaʻaina kakahiaka, eʻai i hoʻokahi keʻokeʻo o ka yogurt a hoʻokomo i ka meaʻahaʻaina
Lunch: 150 g o ka laiki a me kahi salad of kāpena, kukama a me ka pepa
Kaʻaina ahiahi: ka moa kohua, ka bretket maikaʻi a me ka pipi - 100 g, ka waiʻala apple hou, ka eggplant, ka mea i hoʻomoʻaʻia
Lae 2
Pōʻakai: ka pīpī liʻiliʻi me ka% 0 ka momona, ka kope aiʻole ka papa me ka wai a me ka waiū
Lunch: 100 grams o ka laiki a me ka pipi
Meaʻai: hua saladi mai nā'ulina a me nā'ōmato (250g). ʻO kahi'ōmole o ka wai tōmato ma mua o ko lākou moeʻana
Lā 3
Pōʻakai: puhi ka pahu i 100 karamu, he kīʻaha o ke kāmaʻa
Lunch: 150 g o ka mea kohua aiʻole ka iʻa mahu,ʻo ka saladi mai ka sauerkraut, ka'ati a me ka pua
ʻO ka meaʻai: ka laiki a me ka'ōpiʻa. Ma mua o ka moeʻana - he'ōmole o ka waiʻaila
Lā 4
Pōʻakai: 100 maumu o ka mea kalo, ka ai, a me ka kope
ʻAiʻAi: ka meaʻai'ōlehu ma kaʻaila, ka palaoa mai ka lālā
ʻO ka meaʻai: ka laiki a me ka 150 mau moa
Lā 5
Pōʻakai: kahi kīʻaha momona momona kafir me ka meaʻala
Kaʻaina awakea: 2'ailala, 150 g o ka iʻa iʻa, ka salati kārotti me ka kirīmiʻala
Meaʻai: hua saladi mai nā huaʻai a me ka 100 g o ka mea i puhiʻia
I ka lā 6
Pōʻakai kakahiaka: ka lau o ka lau,ʻelua kuki o ka leka, hoʻokahi hua manu i kōpena
Lunch: ka laiki i ka laiki (100 grams kēlā me kēia)
Ka meaʻai: 200 g moa kolo, hua sala
Ka lā 7
Pōʻakai: ka paʻakai nui (100 g), ka'ōmaʻomaʻo me kaʻena
Lunch: ka laiki a me ka salakeke
Meaʻai: 200 g o ka meli bipi, kāpena a me ka salakeke kaumona
Ināʻaʻohe manawa e noho ai i kaʻai i nā pule a pau, heʻai wikiwiki no ka'ōpū. Wahi a nā manaʻo hoʻohālikelike, kōkua nui ia i ka manawa pōkole e hoʻolei aku i nā meaʻalo.
ʻO ia ka mea a lākou e kākau ai e pili ana i kēlāʻai.
Verona:
"ʻOiaʻiʻo,ʻaʻole wau i manaʻoʻiʻo i nā meaʻai wikiwiki. ʻO wau,ʻo nā'ōlelo kūpono e hoʻopōʻino wale i ke kino. Akā, pono iaʻu e wikiwiki i ka'ōpū o koʻu'ōpū, aʻo kēiaʻano meaʻai ua kōkua nui iaʻu. Ke manaʻolana nei wauʻaʻole au e hoʻi hou i laila. "
ʻO kahi papa kuhikuhi o kēlāʻahaʻaina wikiwiki
Breakfast: 1ʻalani a me ke aniani o ka yogurt aiʻole 200 g tīhi a me kaʻaila
ʻAlaʻelua: 2'ōkani a 1ʻalani. Hiki ke hoʻololiʻia iʻekolu pāpaʻi punetona o ka meli
Lunch: ka 'ai a me ka hua hoʻokahi (hiki iāʻoe ke kāpili i 50 g wahie) aiʻole 200 g o ka moa moa ma kahi'ōmole me kahi saladi o nā huaʻai hou.
Kiaʻi: 100 maumu o kaʻiʻo i puhiʻia a me nā pīni a me nā'ōmole 2, ka kukumba a me ka 200 g o ka'ōpiʻi i kapi. Hiki iāʻoe ke pani i 200 g o nā iʻa iʻa.
Ka hana kino i ka manawaʻai
Ma muli o kaʻai no ka hāʻuleʻana o ka'ōpū o ka'ōpū,ʻoiai e kaupale ana ia i kaʻai kūpono, akā,ʻaʻole e hoʻopau i ke kino,ʻaʻoleʻoe e manaʻoʻole i ke kino, dizzy a hiki iā ia ke hoʻokō pono i kahi hoʻonohonoho.
Ponoʻia e hoʻokuʻu i nā pali a pololei i kēlā me kēia lā, a pēlā hoʻi e hana i nā kihi o ke kino. ʻO kahi mea hana pono loa he pāʻani. Hoʻokala i hoʻokahi haneri haneli ma ke ala hoʻokahi aʻo kekahi.
A noʻonoʻo, nā meaʻai wikiwiki no ka pohō kaumaha, a lawe i ka momona, akā e alakaʻi i kaʻike maoli i ke kino e hōʻiliʻili iā lākou i nā wahi'ē aʻe, i kekahi manawa kekahi manawa i manaʻoʻoleʻia. No laila, e nānā pono i kāu kiʻi a mau loa a hoʻopoina i kahi noho ola.