ʻO ke kumu hoʻokahi wale nō o kēiaʻano e hakakā me kilo kilokilo ke kaumaha ma nā puʻupaʻa. ʻO ka maʻamau,ʻo ka moʻomeheu pilikanaka o nā wāhine ma waena o 50 a 90 grams. Hōʻike kēia pane i kahi kūlana palekana o ka waiwai protein i ka meaʻai. Ināʻoi aku, ua hoʻomaka ko mākou mau puʻupaʻa e hana me ka puʻupuʻu hou, a he mea nui loa ia i kā lākou hana. No laila, i ka wā o kaʻai e hoʻomanaʻo pono.
He aha kāu eʻai ai?
ʻO ka papa inoa o nā huahana iʻaeʻia e hoʻohanaʻia, heʻano likeʻole ia: beef, moa, nāʻano iʻa a me nā lawaiʻa he nui, nā hua puaʻa, a me nā hua,ʻo ia hoʻi ka moa a me ka moa. Aia kekahi papa inoa o nā meaʻai e haʻaleleʻia no ka manawa o kaʻai: nā meaʻai, nā'ōla palaoa a pau (koe naʻe nā pōʻaiʻai a me nā kuki kukupa), nā huaʻono (nā hua waina, pike, meloniko, pears, etc.), a me ka uala).
Hāʻawi mākou i kou manaʻo i kahi koho maʻamau no ka hebedoma.
Hiki iāʻoe ke hoʻololi i nā meaʻai a me nā pāʻina ma kāu koho.
ʻO ka hebedoma o ka meaʻaiʻai
Kekahi lā
Breakfast: 160 gr. ka'ōpū moa i kāpenaʻia, 100 gr. ka beets i kāhiʻia, 1 ka moa moa, ke kōmaʻa
Lunch: 150 gr. ka paila pāla, 1 loa loa loa, 120 gr. ia i ka sālati o kāroti, ka kūkono a me ka paʻi, ka waiʻaila
Pāʻina: 100 gr. ka iʻa iʻa, 20 gr. kahi 120 gr. i ka sāladi mai ka pīpī pīpī me ka kirīpiʻula, ka'ōmaʻomaʻo
ʻO kaʻelua lā
Breakfast: 140 gr. ka pipiʻai, 2 mau moa moa, kekahi mīkini liʻiliʻi, ka kape me ka kō
Lunch: 200 gr. ka iʻa i'ōpiopioʻia (nāʻano momona momona), ka hua saladi mai nā hua a me ka waiʻona maikaʻi, wai wai
Dinner: 150 gr. ka umauma moa kohua, 100 gr. ka nihi momona liʻiliʻi, kahi aniani o ka wai
ʻO ka lāʻekolu
Breakfast: 100 gr. ka pipiʻai, saladi o nā māmato a me ka kukama, wai wai
Lunch: 150 gr. kahiʻi liʻiliʻi momona me ka kirīmiʻula, 2 mau'ōpū, ka'ōmaʻomaʻo
Dinner: 150 gr. ka iʻa paʻakai, 120 gr. helena
Ka lāʻehā
Breakfast: 150 gr. ka niʻi liʻiliʻi momona, ka'ōmaʻomaʻo aiʻole kaʻawa iʻa
Lunch: 170 gr. ka pipi wala me nā kāloka, 150 gr. saladi hua'ōlelo
Pāʻina: 100 gr. brynza, 1 egg, 100 gr. ka sauerkraut, kahi'ōmole o ka waiʻaila
ʻO ka lāʻelima
Breakfast: 170 gr. ka nihi'anaki me ka kiriminaʻona a me kahi gīkeke o ka yogurt
Lunch: 180 gr. kaʻiʻo moa kohua (hiki me ka meli), kaumele o ka kukama, kāpī a me ka pāʻakai, ka waiʻaila
Pāʻina: 160 gr. ka haehae iʻa, 50 gr. brynza, he aniani wai
Ka lāʻeono
Breakfast: 100 gr. ka'ōpū mīni kohua, 120 gr. kāleka kuʻupuʻu me kaʻailaʻulaʻula, ka'ōmaʻomaʻo
Lunch: 150 gr. ka pipiʻai, 100 gr. i ka meaʻona, ka wai puna
Pāʻina: 50 gr. brynza, 2 mau hua, ka'ōmaʻomaʻo
ʻO ka lāʻehiku
Breakfast: 150 gr. ka iʻa paʻakai, ka sāladi o nā kukama a me ke kāpena, ka'ōmaʻomaʻa a me kaʻawa iʻa
Lunch: 150 gr. ka'ōpū mīpī kolo, 2'ōmaʻa, ka'ōmaʻomaʻo
Dinner: 150 gr. ka nihi momona momona a iʻole ka piʻi kalo, nā kuki eʻai ai, kahi'ōmole o ka waiʻaila
I nā wā ma waena o nā meaʻai, makemakeʻia e inu i ke aniani wai. Eia kekahi 300 ml. pono ka wai e inu i ke kakahiaka i ka'ōpū o ka'ōpū, no ka mea, hoʻonanea hou kēia. Eia kekahi,ʻaʻole e pōʻino nā hana o ke kakahiaka, no ka mea,ʻoiai,ʻikeʻoe,ʻo nā hana kino aʻaʻole e puhi wale i nā calories, akā, kōkua pū nō hoʻi i ka hakakā i ka manaʻo o ka pōloli.
E like me kāu eʻike ai,ʻaʻole e like kēiaʻai me he "spartan" e like me kekahi poʻe'ē aʻe. He nui ka meaʻai. Inā makemakeʻia, hiki ke hoʻomākaukauʻia nā kīʻaha maikaʻi mai nā huamua laula. Akā,ʻo ka maikaʻi nui o kēiaʻaiʻana, he pohō nui ka loiloi. Nui nā kaikamahine iʻike i nā pono a pau o kēiaʻano.
Hoʻolahalaha kekahi
Svetlana:
"Ua hāʻawiʻia mai ka pilikia o ka kaumaha nui iaʻu ma ka hoʻoilina, aʻu i ho'āʻoʻole ai - a me nā leka kakahiaka, a me nā meaʻai'ē aʻe, a me nā meaʻai nui e hana ai ma kaʻano o ka" waha e laka. "ʻAʻole naʻe he mea mau loa. Ua hōʻoia hou wau i kēiaʻano hana hana mana, ua hoʻoholo wau e ho'āʻo. Ua hoʻopiʻi wau iaʻu i nā hualoaʻa o ka meaʻai kinaika. Ua loaʻa mua iʻehiku kilokilo ma hope o ka papa mua. Ua hala nā mahina -ʻaʻole wau i kau i ke kaumaha. ma kēiaʻai a me zakre ia kaʻu e piʻi like ... "
Elena:
"Ua lohe au e pili ana i ka nohoʻana o kēiaʻai i ka manawa lōʻihi, akā,ʻaʻole wau i makemake iki i kēlā mea a hiki i ka paʻiʻana o ke kaumaha." Ma hope o ka hānauʻana, ua loaʻa iaʻu he mau kilokuma he umi, aʻo ka hapa nui o ia mau mea ua kauʻia ma koʻu mauʻaoʻao. "Ua lohi ka ikaika o kaʻoihana, akāʻaʻole i loko o ke aniani Ma waho aʻe o koʻu kino home, hoʻomaka wau eʻai e like me keʻano o ka pono o ka meaʻai.ʻO ka hopena, he emiʻole ia i 12 kilokanika i hoʻokahi mahina. He mea kupaianaha wau! Uaʻoi aku koʻuʻanoʻoi aku ma mua o koʻu hikiʻana ma mua! "
I ka hoʻoholoʻana ma nā hōʻikeʻana o nā kaikamāhine, hiki iāʻoe ke hoʻomaopopo i kēia hopena i ka meaʻai e hāʻawi ai i kahi hopena koʻikoʻi a mau loa. A inā he kūpono ka pilikia o ka kaumaha kaumaha iāʻoe, a laila mahalo nui mākou i kēiaʻai. E hoʻololi i ka maikaʻi!