I loko o kaʻatikala "Katya Miromanova - he 60 mau kikowaona" e noʻonoʻo ai mākou i nā kumu o ka meaʻai, me ka hāpai i ka lilo o nā kaikamahine.
Pehea eʻai pono ai?
Eia naʻe,ʻoiaiʻo ka'ōnaehanaʻo Katya Mironova e pili ana i nā mea a pau e pili ana i ka pohō kaumaha, akā,ʻo ka mea nui ka mea nui. I kēia -ʻo ke kumu nui o ka meaʻai "emi 60" (ʻoiai he mea paʻakikī wale ke kāheaʻana i kahi meaʻaiʻai). No laila, e hoʻomaopopo mākou iāʻoe i nā "kānāwai" o ka pūnaewele, aʻo ka mālamaʻiaʻana o ia mea e hōʻoiaʻiʻo ai i ka liloʻana o ka paʻakikī me ka palekana.
No kaʻaina kakahiaka a me ka meaʻai ma keʻano nui
1.ʻO ka punahele nui a punahele loa o ka'ōnaehanaʻoi aku 60 ma mua o ka 12 awakea hiki iāʻoe keʻai i nā mea a pau me kaʻole.
2. I ka lā e hiki ai iāʻoe keʻai i ka nui o ka wai - inu ma ka maximum, akā ināʻoe eʻike i ka "piʻiʻole o ka wai" - mai hōʻino i ke kino, uaʻikeʻo ia i kāna pono pono'ī.
3. Nui nāʻai e'ōlelo pono loa e hōʻoki i ka paʻakai mai kaʻai. Eia naʻe, hiki i ke "minus 60" punaewele ka mea e hoʻonui i kaʻai ma ka makemake. Akā e ho'āʻo houʻole e hana i ka hana, no ka mea,ʻo ka paʻakai nui ka mea e hoʻoulu ai i keʻano o ka'ōhū.
4. Akā me ke kō (ma kekahi hihia, me konaʻano keʻokeʻo a me nā mea pani a pau) e pono eʻoluʻolu, no ka mea,ʻaʻohe mea ma laila e pono ai ke kino. Inā hōʻonaʻia ka tii i hoʻonāukiʻia iāʻoe eʻaeʻaʻole a makemakeʻole e inu, a laila e hoʻopuka i kahi kōmaʻomaʻu koko a iʻole ka paila o ka meli - akā, aia wale nō kēia no ka kakahiaka kakahiaka,ʻo ia hoʻi, a hiki i ka hola 12. ʻO ka mea'ē aʻe e hoʻohanaʻia i ka mea i hoʻokaʻakaʻoleʻia.
5. Breakfast - ponoʻole, mai ho'āʻo i ka pōloli mai ka kakahiaka. Ma hope o nā mea a pau, no kaʻai ponoʻana i ka meaʻai, ponoʻoe e "ala" i nā kaʻina hana make o kou kino me ka pōpōpō, a me kaʻaiʻole e hikiʻole kēia.
6. E like me kā mākou i'ōlelo mua nei,ʻaʻoleʻoe e hāʻawiʻia i kaʻike e pili ana i ka nui o kēlā me kēlā me kēia'āpana āu eʻai ai. Ponoʻoe e helu iāʻoe iho, ma muli o kou mau manaʻo iho. E hoʻolohe i ke kino - inā piha a paʻa i ka "wining" mai ka pōloli - a laila, e noʻonoʻo, ua loaʻa kaʻaoʻao maikaʻi loa.
7. Ua manaʻo nui nā wahine he nui ke kilokilo o nā'ōleʻa a i ka lā eʻai ai ka pōloli iā lākou, hiki iāʻoe ke lilo i ka kaumaha nui. Akā,ʻaʻole kēia ka hihia. ʻAʻole pono ka hua, aʻaʻole pono e hoʻopiliʻia kaʻai no ka lā a pau - no ka meaʻo kēia ka mea e ho'ēmi iki i nā hana hana hāeʻa a ho'ēmi i ka pohō kaumaha.
8.ʻO ka'ōnaehana "emi 60" he kanaka a he maikaʻi hoʻi no ka meaʻaʻole ia e koi aku i ka hoʻohanaʻana i nā lā "hoʻoihoʻiʻana" no ka naloʻana i ke kaumaha.
9. E'ōlelo mākou he wahi hoʻomaha nōʻoe ma ka hale hoʻokipa maikaʻi, kahi e komo ai nā mea a pau. Hele mālie kaʻohana i ka haleʻaina, kahi eʻai ai lākou i nā meaʻono i nā pāpālinaʻelua. Pehea kāu hana? ʻAe, ua maikaʻi nā mea a pau: maikaʻi kaʻaina kakahiaka, maikaʻi i kaʻaina awakea, iʻelima mau hora eʻai hou ai, a ma hope iho - hiki iāʻoe ke hele me kouʻohana i kahi haleʻaina a hauʻoli i ka hoʻomaha o ko lākou'ōpū, eʻimi mālie i ka wainaʻula a me ka liʻi.
10. Hele i ka lā hoʻomaha i nā hoaaloha a hopohopo pahaʻaʻole e loaʻa iāʻoe ka inu e hiki iāʻoe ke hana? Akā,ʻaʻole ia he pilikia - e lawe wale iāʻoe iho i ka hue o ka wainaʻulaʻulaʻula - a me ka manaolana wale i waena o nā'ākeke'ūpī e hui aiʻoe i ka lihi.
11. Maiʻokiʻoki i nā'āpana maʻamau i ka nui o ka mea hula - he meaʻole kēia. Eia naʻe, inā heʻano likeʻole kāu pāpale i kahi kīʻaha - a laila e hoʻonāukiuki i kou huhū.
12. E like me ka "minuke 60", ponoʻoe e loaʻa iʻekolu mau meaʻai nui: ka pōpōpō, kaʻaina awakea a me kaʻaina ahiahi. Inā loaʻa iāʻoe kahi manaʻo nui o ka pōloli, hiki iāʻoe ke'āpena i kaʻaiʻana i kekahiʻano hua a meaʻai paha i'āponoʻia.
13. E hopuʻia ka wahine mālama aloha a me ka wahine wahine hanohano i ke poʻo, noʻonoʻo wau i kahi e paleʻia ai mai nā ho'āʻoʻana i ka manawa e hoʻolālāʻia ai ma luna o kahi pāpale, e hoʻomākaukau maikaʻi ana i ka hapalua o nā papaʻono. Eʻohi wale i ka wai nui a hoʻopiʻi i ka makemake eʻai i ka'ōmaʻomaʻo.
14. Inā no kekahi kumu i halaʻole aiʻoe i ka manawaʻaina - a laila hoʻomākaukauʻoe no kaʻikeʻole o kaʻaina awakea i kēia lā. Mai hopohopo - ponoʻoe e hoʻokuʻu iā ia i hoʻokahi manawa hou - a laila e lilo loaʻoe i meaʻoi aʻe a hoʻolālā i ka manawa e helu i nā meaʻai maikaʻi.
15. Kūkuluʻo Miromanova i nā mea makemake a pau i ka waiu waimaka i ka hoʻololiʻana i nā kileʻeleʻele. Eia kekahi, he meaʻano'ē paha,ʻo ia nō keʻaeʻana iāʻoe i kekahi manawa eʻai i ka keke -ʻaʻole wale nō ka waiūkeke wale. Akā,ʻo kēia, e like me kouʻike, i nā hihia kūikawā wale nō. Akā,ʻo ka makalekaʻeleʻele, i ka mua,ʻaʻole ia e hoʻonui i nā paona iāʻoe, a,ʻo ka lua, nā hana me kaʻoluʻoluʻaʻole wale i ka candy open like sugar and honey.
16. Ehia mau meaʻai, ma kekahiʻaoʻao, he ikaika a maikaʻi loa, e huli hope iāʻoe iho a hoʻonāukiuki i ka hananaʻana o nā maʻi ma ke kino. Eia naʻe, ua ho'āʻoʻia ka'ōnaehana "emi 60" Kati Mironova a'āponoʻia e nā kauka e palekana loa.
17. Ināʻoe e hānai ana i ka hānai -ʻaʻole loa ia he mea e pale ai no ka hahaiʻana i nā kumumanaʻo o ka pūnaewele "minus 60". Eia naʻe, e hoʻokomo pono a komo pono i nā mea hou a pau, e kuhikuhi ma kahi pākuʻi, e hoʻomaha iki i mea e maopopo ai: e hana i kēia mau hana hou i ka nui o ka waiū waiu?
18. Inā he hana kūlohelohe kūikawā kēia, e like me ka mālamaʻana i nā huaora - a laila, e lilo kēia i mea maikaʻi loa i ka "minus 60"ʻai. Ma hope o nā mea a pau, no ka wikiwiki o kāu ho'āʻo,ʻaʻole paha e hiki iāʻoe keʻai i ka makahiki a puni ma kahi ala palekana e loaʻa ai nā huaola a pau i makemakeʻia e kou kino. No laila, ma hope o ka inuʻana i ka papahana o multivitamins, hoʻoikaika waleʻoe i ke kūlana o ke kino, i ka nui no nā kui, ka lauoho a me kaʻili.
19. Ma kekahi mau kumu, hiki ke hoʻohanaʻia ka'ōnaehana "emi 60" i loko o ka wā'ōpū, akā ma mua o ka hoʻomakaʻana e hana i kēia, ponoʻoe e mālama i kahi kūkākūkā kūkā me ke kauka hoʻomalu.
No kaʻaina awakea
ʻO nā mea a pau āu e hoʻomākaukau ai no kāuʻaina awakea, eʻokiʻia a kuʻi paha. Ināʻoe he meaʻono punaheleʻono, hiki iāʻoe ke hoʻohui i kahi kīʻaha i kahi nui o hoʻokahi teaspoon, a laila a hiki i ka 14.00. A hiki i ka manawa hoʻokahi, uaʻaeʻia kekahi mau hoʻololi'ē aʻe, e like me ka meaʻai, a iʻole paha, e like paha me ka meaʻaila, aiʻole kaʻailaʻaila, a me nā mea likeʻole.
Hiki iāʻoe ke kuke i kēlā me kēia ma kahi wai kūmole, akā e hoʻokuʻi i kaʻaila ma laila, aiʻole ma kahi hulu meaʻai, akā,ʻaʻole hiki iāʻoe ke hoʻokupu i ka uala. Hiki iāʻoe ke hoʻohui i kī liʻiliʻi aiʻole pea i ka papa mua. Akā nō nā kānana likeʻole -ʻaʻole kēia he koho aʻaʻole ka lapalapa pāʻani no kaʻaina awakea, no ka mea, ua nāwaliwali ka mana o kaʻai - ma hope o ka loaʻaʻana o kahi kānana o ka pōloli iāʻoe. Ke kali nei ka nūhou nui i ka poʻe hoʻomaopopo i ka'āina - hiki iā lākou ke hana i kēiaʻano iʻa e like me ko lākou makemake. I loko o ke kumu, he pono. Hiki i nā'ōmeʻa waiū keʻai i ka meaʻai.
ʻO nā hua, i kaʻaina awakeaʻaʻole hiki iāʻoe keʻai i nā mea a pau. He meaʻono ia eʻai i nā'ōpiopio i ka lā a pau, kekahi mau citrus a me nā popo (ʻaʻole nui loa),ʻelua kiwi, 2-3 mau parani i nā lā a pau, nā'āpana a me ka pāpale.
ʻO nā huaʻai, ma ka nānā muaʻana, heʻai kalole kaʻi, akā, aia kekahi mau loina i ko lākou hoʻohanaʻana. No ka laʻana,ʻaʻole hiki iāʻoe ke hoʻohui i ka meaʻai a iʻole e hana i nā kīʻaha me kaʻuala a me nā pī (ʻo ia hoʻi ka pūnaʻi,ʻaʻole nā piʻi maka). E poina i ka pea'ōmaʻomaʻo'ōmaʻomaʻo - uaʻaeʻiaʻoe eʻai wale i ka peʻa maloʻo. ʻO ia keʻano no ka palaoa - eʻai i nā huapalapala paʻakikī, aiʻole ka pahu kōpaʻa,ʻaʻole wale ke koho koho. ʻO nā haʻalulu, pono lākou e hoʻolapalapa aiʻole eʻai pono. Eia naʻe,ʻo nā hua laʻau a pau e pono paha eʻokiʻia, aiʻokiʻia, aiʻole i kāpaeʻia, me ka koho kūikawā - eʻai i ka'ōpala. Ināʻoe he mea aloha i ka paʻakai aʻohi i nā lauʻai, a laila e hoʻohaʻahaʻa i kou ikaika aʻai iki.
No kaʻaina awakea, hiki iāʻoe keʻai i nāʻano o kaʻiʻo a me nā iʻa iʻa. Eia kekahi laʻana, hiki iāʻoe keʻokiʻoki i nā'āpana o ka hausaʻi paʻakai no kaʻaina ahiahi a iʻole e hoʻolapalapa iʻelua lole, eʻoki i kahi kālepa no nā hoaʻelua (ʻaʻole eʻeli wale!). Hiki iāʻoe ke hana iāʻoe iho i ka meaʻai a hemo. Hāʻawiʻiaʻoe eʻai i ka laeliʻa a me ka iʻa, iʻa iʻa (hiki iāʻoe ke loaʻa i nā lāʻau pāpaʻi maloʻo). ʻO kaʻoliʻoli ke kali nei i ka poʻe manaʻoʻole i ke ola me ka hanaʻole o ke kīhāpau - hiki nō hoʻi iā lākou,ʻoiai ināʻaʻole momona kaʻiʻo a ināʻaʻoleʻo ia e uhiʻia me ka marinade. Hiki iāʻoe ke'ōpala i kekahi mau hua no kaʻaina awakea.
No ka meaʻai i keʻano nui, a laila aia hoʻokahi ka rules:ʻo kaʻiʻo ka maikaʻi loa i kāluaʻia, kaʻohi a me ka'ōpala. ʻO ka mea hope loa,ʻo ia ke pāʻina, akā, i loko o kahi panakū maloʻo.
I kēia manawa, e kamaʻilio e pili ana i ke kīʻahaʻaoʻao - e pili ana i ke kumukū. Hiki iāʻoe keʻai pono i ka raiki a me ka buckwheat, e hoʻolapalapa i ka paʻi (akā, me kaʻaʻaʻole i ka meaʻai aiʻole i ka iʻa iʻa, hiki iāʻoe ke koho i ka tīhi -ʻaʻole iʻoi aku ma mua o 30 grams). Hiki keʻaiʻia nāʻano laiki me ka raiki.
ʻO nā mea inu i loko o ka punahele punahele he meaʻai ia (ma kēia wahi i koʻoukou leʻaleʻa,ʻoiaʻiʻo nō). Hiki iāʻoe ke hāʻawi i nā pī. Hiki iāʻoe ke hoʻopili iāʻoe iho me ke aniani o ka waina maloʻo maloʻo,ʻo ia no nā lā hoʻomaha, i ka manawa eʻai ai i ka pāʻina awakea a me ka waiʻona waiʻona a puni, aʻoʻoe ma ka meaʻai. Ma keʻano maoli,ʻaʻohe kūpina ma ka waiʻona.
No kaʻaina ahiahi
ʻO nā huahana a pau,ʻo nā kīʻaha a pau e hoʻomākaukau ai no kāuʻahaʻaina ma ke kelepona he 60, e hoʻoleiʻia i ka wai. Mai hoʻolako pū i nā protein a me nā'ōpelu i kekahiʻano -ʻo ia hoʻi,ʻaʻaʻia ka pānaʻi. Hiki iāʻoe ke haehae i nā pāhaʻi me kāu mau punahele punahele a hoʻonui i ka paʻakai. Inā makemakeʻoe e hoʻohana i ka meaʻalani soy, e hoʻokuʻu i kahi'āpana liʻiliʻi. ʻAʻole i pāpāʻia ka paʻakai no kaʻaina awakea ma nāʻano likeʻole.
Ma lalo nei e hāʻawi aku mākou i ka papa inoa o nā hua i hāʻawiʻia no kaʻaina ahiahi, akā naʻe, ponoʻoe e koho i hoʻokahi mea.
He'ōmaʻomaʻo ka'ōmaʻomaʻo, akā, aia nā huaʻai i pāpāʻia eʻai no kaʻahaʻaina awakea, ma waena o lākou: kaʻuala a me ka pī, ka palaoa a me nā haloo, ka paukena a me ka eggplant. Hiki i nā mea'ē aʻe keʻai pono i ka'ōmole aiʻole ka mahu paha, e hui pū ana i nā mea kanu me ka curd a me ka porridge (rice, buckwheat).
No kaʻaina awakea, hiki iāʻoe ke hoʻolapalapa i kaʻiʻo a iʻole ka iʻa, e hana i ka iʻa'alalapa aiʻole e hoʻolapalapa i nā huaʻelua, akā,ʻaʻohe wahi no nā hui kīʻaha, eʻai waleʻia kekahi mea i kohoʻia "hoʻokahi."
Mai nā mea inu -ʻo ia wale nō ke ola o kaʻo, keʻano'ōmaʻomaʻo paha, hiki iāʻoe ke inu a hiki i ka 1800, ināʻaʻoleʻoe e hoʻomaka i ka pāʻana i ka wai a me ka waiū. Pēlā nō ia no ke kofe - ma hope o ka palenaʻaono kūpono hiki ke kukeʻia me ke kōʻole a me ka waiū.
Mai nā kupa e makemake i ka raiki a me ka buckwheat -ʻo kaʻoi aku ka maʻalahi aʻaʻole e kaumaha i kāu kamepiula ma mua o kou moeʻana.
Ke mālama nei i nā manaʻo a pau o Katia Mironova a me ka hoʻokōʻana i kāna mau'ōlelo aʻo a pau, hiki iāʻoe ke loaʻa i keʻano o kou mau moeʻuhane me kaʻole eʻai i nā meaʻai!