Pono nā holoholona e huli i ka meaʻai, hopu,ʻai aʻaʻohe lilo iʻaina awakea no haʻi. E holoholo ka cheetah e huli i kahi anetelope 100 km i ka lā. ʻAʻole e pili ka mea momona i ka mea nāna e make i ka make. Hiki koke i kahi puaʻa hopu i kahi leko momona. A palekana ko mākou ola. Ke hele aku nei mākou i ka ho'āʻoʻana, kūʻai i nā kāpili huahana, loaʻa ke kaumaha me ka hakakā e hakakā. A iʻole i ka haʻi haʻaheo, "ʻaʻole mākou e hōʻole iā mākou iho", a ua loaʻa iā mākou ke kaumaha me nā maʻi. ʻAʻole hiki iāʻoe ke pakele i ka hoʻopunipuni: i hiki iāʻoe keʻai i ka pono i ko mākou manawa, e mālama i ka olakino a me keʻano, ponoʻoe e hōʻole iāʻoe iho ma nāʻano he nui a noʻonoʻo i kāu mea eʻai ai. No laila, e kākauʻia ma nā meaʻai ma ka'ōlelo ākea loa o ka hua'ōlelo. Ma hope o nā mea a pau,ʻaʻole kahi papaʻai hoʻokahi wale nō hora no ka loaʻaʻana o nā lau saladi. ʻO kēia ka inoa o kēlā me kēia'ōnaehana meaʻai i loaʻa kahi kumu'ē aʻe ma mua o ka hukiʻana i ka pōloli. No laila, kaʻai: nā mea a pau e pili ana i ka meaʻai a me nā meaʻai,ʻo ia ke kumu o ka kamaʻilioʻana no kēia lā.
Ehia mau mea e pono ai
Makemakeʻoe eʻike i "nā kumuhana meaʻai" no ka olakino a me ka nani? E koho i kahi koho kūpono kūpono noʻoe aʻike i kaʻike kalola.
KA PALAPALA PALAPALA
Me ia, ua maikaʻi kou manaʻo,ʻaʻole i hoʻopōʻino i ke olakino. Hoʻomaulia kākou ma keʻano: ke uluʻana i ka cm ma lalo o hoʻokahi haneri (170-100 = 70 kg). ʻO kahi wahine i 30 mau makahiki e hana ana ma ka keʻena e pono ana iā 1600-1850 kalo i kekahi lā eʻoluʻolu i ka kaumaha maʻamau. E nānā i kēia, e like me nā kālai hana hoʻonani hou, e mālama ponoʻia.
KA PALAPALA PALAPALA
ʻO ka mea āu e ola ai i kahi lōʻihi. ʻO kāna kumu: ke uluʻana i ka cm ma lalo o 100 mau liʻiliʻi 10-11 (170-100-10 = 60 kg). ʻO kaʻaiʻana o Caloric no ka mālamaʻana he 1300-1500 kcal i kēlā me kēia lā. Nui ka nānā.
KA PALAPALA PAU
He kūlike ia me nā canons ofhetic modern and is equal to: growth in cm less than 100 minus 15-18 (170-100-15 = 55 kg). Loaʻa i kāna lilo caloric mau no 1150-1300 kcal. ʻO nā lole no ka wahine o ke kaulike kaulike maikaʻi.
No nā pōmaikaʻi o ka loli
He aha kaʻoi aku - e hoʻomau mau i kaʻai kūpono likeʻole a iʻole e ho'āʻo i kekahi mea'ē aʻe? ʻO nā mea hōʻoia o ke olakino heʻanoʻokoʻa. Pehea e loaʻa ai - kāu koho pilikino. No ka hoʻolakoʻana iā ia iho me nā hua hua a me nā microelements, pono ia i nāʻano likeʻole 30 i loko o hoʻokahi pule. A pinepine mākou e koho i nā pā i kēlā me kēia lā mai nā mea likeʻelima aʻeono, no ka mea he mea maʻalahi, a'ōlelo maʻalahi mākou "Ua loaʻa iaʻu kaʻuʻai maikaʻi." ʻO ka maʻamau o ka hoʻokaʻawaleʻana iā ia iho i kekahi mau mea,ʻo ia hoʻi nā huahana kūpono a punahele loa, alakaʻi i ka hypovitaminosis. ʻO mākou, he laʻana, he nui ka loaʻaʻana o ka lāʻau D D,ʻaʻole i hanaʻia i ka lā wale nō, akā komo pū i ke kino me nā hua, ka pata a me nā iʻa momona. Inā hōʻoleʻoe i kēia mau huahana - hikiʻoleʻoe i ka loaʻaʻana o kēia mau huaʻainu, a ma ke ala, he mana kūikawā ikaika. Hiki iāʻoe ke hoʻololi i nā huahana no ka manaʻo o nāʻano likeʻole. Akā aia kekahi ala'ē aʻe - he hoʻololi honua a pau i nā pakuhi, a he mau pōkole hou aʻe.
Nā paʻi a me ka physiology
ʻO nā meaʻai maʻamau no ka'ōnaehana hoʻopunipuni kekahi mea e like me ka hoʻolālā hana: aʻo ia e hoʻokaʻawale i nā huahana hou, e huli i nā punaewele hou o ka ikehu a me nā hua hua, e lilo i mea paʻakikī a paʻakikī i nā'ōpena a me nā maʻi. I ka mea eʻai ana i nā meaʻai likeʻole, uaʻoi aku kaʻoi aku o ka microfloraʻoi aku a me ka ikaika o ka'ōpū, kahi e'ānai pinepine ai i nāʻenemi pōpō. A ināʻelua mau kānaka iʻono i ka waiʻanohuʻaʻole ka meaʻala mua, a laila ua piʻi aku ka loaʻa o ka lāʻau make i kahi mea i mālama pono i nā huahana like no nā makahiki.
Nāʻae a me nāʻike loiloi
ʻO ka meaʻai meaʻaiʻai hou kahiʻike hou o ka honua. Inā makemakeʻoe e hoʻololi i kāuʻike honua, e hoʻomaka me kaʻai. ʻO keʻano o kaʻaiʻana i ka lawaiʻaʻo Iapana ka meaʻokoʻa loa ma mua o nā meaʻai a ka Frenchman Montignac, ka waiwai a me ka palaoa.
KA HOOHOLO HOOHOLO. ʻO ka mea hōʻikuʻi hou-kaomi no ka halaʻana o 7 a 14 mau lā ke koiʻia e ho'āʻo pinepineʻole i 2-3 mau manawa o ka makahiki. Nā hana pālua liʻiliʻi a paʻakikī, hoʻomākaukauʻia no 3-5 mau lā, 4-5 mau manawa o ka makahiki. ʻO nā mea lōʻihi lōʻihi e like me keʻano o ka meaʻai - i nā mahina he 12-16.
Pehea e koho ai i ka meaʻai
NĀ HANA: ua paʻa loaʻoe a makemakeʻoe e lilo i ka kaumaha (ʻoi aku ma mua o 10 kg)
Ke kohoʻana i kahi meaʻai, ponoʻoe e manaʻo e hoʻiʻoleʻoe i kaʻano meaʻai i mua. No laila, he mea kūpono e noho ma kahiʻoihana houʻole a no laila kahi pono e mālamaʻia ai kaʻai meaʻai,ʻo ia hoʻiʻekolu mau papa. Hāʻawi ka mea mua i kahiʻai maʻamau (emiʻole ma mua o 900 calories i kēlā me kēia lā), e wikiwikiʻoe i ka kaumaha,ʻo ia mauʻoi aku i ka 10 kg. I ka lua,ʻoi aku kaʻoluʻolu, ka lōʻihi (1000-1200 kcal) ke hoʻomau neiʻoe i kaʻaeʻana i ke kaumaha me ka liʻiliʻi, e hoʻokomo i ke kaumaha i makemakeʻia. A i ke kolu (mai ka 1300 a hiki i ka 1800 kcal) - ke ola mau nei a me ka hebedoma e mālamaʻoe i kou kaumaha, e mālama ana i ka mālamaʻana i nā calories i nā meaʻai inā pono pono ia e hoʻoponopono i kaʻai maʻamau.
KA MEA E HOʻOPI AI
No nā meaʻai i hoʻohuiʻia i ka protein, i hoʻoholoʻia i kahi hopena wikiwiki. Aia i loko o lākou ka nui o nā meaʻai waiwai - ka meaʻai a me ka iʻa, ka waiū, nā huaʻai (koe wale nā mea kanu), nā hua liʻiliʻi a me nā kumuʻaleʻa'ē aʻe - ka berena a me ka pasta. Hoʻopiliʻia nā meaʻai hoʻomake no ka manawa lōʻihi aʻaʻole e hōʻike i nā pōpō maikaʻi. He poʻe kaulana loa lākou, no ka wikiwiki o ko lākou kaumaha.
ʻO kēia mau mea kēia me ka'Ālika Atkins a me ka Kremlin: nā meaola a me nā meaʻai a me nā momona - me kaʻole nā koi, nā huaʻona - he nui, hua a me ka palaoa - heʻuʻuku loa. ʻO kaʻai o nā kahakai o ke kahakai - he nui nā protein, akā,ʻoi ka palena o nā momona holoholona,ʻoi aku ka nui o nā'ōpolāʻau. ʻO kaʻaʻaiʻaina - kahi momona momona aʻoi aku ka nui o ka'aleʻa. ʻAno maikaʻi maikaʻi Montignac, e pili ana i ka meaʻai Farani.
No ka mea hoʻomanawanui,ʻaʻohe wahi e wikiwiki ai, nā meaʻai momona momona momona.ʻO ko lākou kumu he palaoaʻokoʻa a me ka palaoa, buckwheat, pasta wholemeal, beans, nuts. ʻAiʻia nā meaʻai, nā iʻa a me nā mea momona a momona-momona, nā huaʻai, nā huaʻai, ka lelo. Hoʻopihaʻia ka meaʻai me kaʻailaʻaila - kona mau momona e kākoʻo i ka hana o nā pūʻokoʻa waena a me nā pūnaha hormonal e "ʻai" momona. ʻO nā meaʻai ka'akiʻeluʻa me nā mea aloha i nā meaʻono, no ka mea, hāʻawi lākou i ke kiʻekiʻe o ka paʻakai i ke koko. 'Eleʻa iki lākou i ka paʻakai.
ʻO nā meaʻai kūpona momona o ka waihā me ka momona, i nā palenaʻole, nā huaʻai a pau - me ka momona o nā mea momona a me ka palaoa'ōpiopio'ōpala) .
No ka makaʻala - "hoʻokoe pinepine". E koho i ka meaʻai e hoʻolāʻihi i ka manawa lōʻihi, i loko o ka mahina, e ho'ēmi i ka laweʻana caloric, a hiki i ka 1000 kcal i kēlā lā kēia lā, a mālama iā lākou a hiki i ka wā i makemakeʻia.
NĀ HAWO: Lawe i ka manawa 2-5 kg i kēlā me kēia mea no ka mālama iāʻoe iho i loko o ke kaʻina maʻamau
ʻO keʻano o kaʻai maʻamau i loko o ke kāhikoʻana o kekahi wahine. Hoʻolālāʻia no nā lā 7-15, hoʻohanaʻia i 3-4 mau manawa ma ka makahiki a maikaʻi no ke olakino, no ka mea, e like me ka hoʻomaʻemaʻeʻana i loko o ke kapaʻaʻahu - lawe ia i nā mea ponoʻole i loko a ma waho, e hoʻomaʻemaʻe i ka'ōpala i nā meaʻaʻai, i ka hoʻopiʻi i ka'ōnaehana'ōpiopio.
KA MEA E HOʻOPI AI
ʻO kahi mea eʻoluʻolu ai iāʻoe a hāʻawi iāʻoe i ka hopena i makemakeʻia. ʻAʻole pono e hoʻonāukiuki, hoʻowahāwahā a hōʻole. ʻAe, inā e loaʻa kahi "bonus" i kaʻai - hoʻonuiʻia nā mālama pūnaewele a iʻole nā mea hou. Mai hoʻopili iā ia me kahiʻano maniacal a noho ma luna o kēlā me kēia uku: mai makemakeʻoe - e hoʻolei.
No ka hikiʻole ke loaʻa hou ke kilo i ka ma hope o kaʻai maʻamau, pono ia e ho'ēmi i kāuʻai maʻamau i 300 kcal i kēlā me kēia lā. Loaʻa mākou i ka mana hoʻokahi i hoʻokahi pule. Ke hōʻikeʻia ka pākuhi i 2 kg - ke noho hou mākou i ka meaʻai maʻamau.
NĀ HANA: ma nā uku a pau no kekahi mau lā, e hoʻokuʻu iā 2-3 kg mai ka piʻi i loko o kāuʻaʻahu i makemake nuiʻia
Loaʻa mākou i kahi pōkole pōkole loa. ʻO kona caloricityʻoihana 500-650 calories ia lā. No ke aha heʻuʻuku? ʻO ka pili kokoke i ke kaumaha i ka mea maikaʻi,ʻoi aku ka paʻakikī o ka liloʻana o ka kaumaha.
KA MEA E HOʻOPI AI
Hiki i ka'ōʻai keʻai ka mea maʻamau loa - i nā lā he nui loa keʻano o nā mea maʻamau, e like meʻelima mau hua mālie ma mua o ka moeʻana a me ka hapalua o ka lita o ka waina i ke kakahiaka. ʻO nā meaʻai Mono mai kahi meaʻai haʻahaʻa haʻahaʻa-haʻahaʻa he maikaʻi loa a maikaʻi (kahi wale nō o kaʻuala a iʻole kāpena kāpena wale nō). Ma hope o 40 mau makahiki, makemake mākou i nā liʻiliʻi liʻiliʻi e hoʻonele ai i ka wai nui (e like paha, me kaʻole ka paʻakai, me ka nui o ka raiki), a pākuʻi i ka massage cell cellite e hoʻokuʻu i ke kino momona mai ka wai.
NĀ HANA: e mālama i ka lokahi a me ke olakino
ʻO keʻano o kaʻai e pili ana i ka manawa lōʻihi, kohoʻia ma kahi kūpono. Hiki iāʻoe ke hele i lailaʻaʻole e loaʻa hou ka momona hou ma hope o ka liloʻana o ke kaumaha ma kekahi o nā meaʻai mua.
KA MEA E HOʻOPI AI
ʻO nā meaʻai pale kau - ka mea i kapaʻia he pūnaehana meaʻai, kahi e loaʻa ai nā protein, nā haʻaka, a me nā mea momona - nā mea kanu a me nā holoholona. Māheleʻia lākou i kaʻai (i loko o kahi hoʻokahiʻai mākou eʻai i nā kinetona a pau, ma ka'ē aʻe -ʻo ka waiʻaha a pau). Kūʻai maikaʻi loa i ka meaʻai Iāpana-ke nānā nei mākou i nā mea iʻa, nā mea kanu, nā raiki, nā nīpala, waiho i nā hua meaʻai. Eia naʻe,ʻo nā meaʻai lāʻau lapaʻau Latvian e hāʻawi i ka waiū e like me ke kumu o ka calcium i laila e haʻalele. ʻO kaʻaiʻai ka meaʻai nui - iʻa a me nā iʻa, nā kauʻu, ka paʻakai, nā huaʻai a me nā hua, me kaʻole ka'atila a me ka paku. Ma keʻano maʻamau - ka mea maʻamau o ke kauka Ayurvedic e hoʻonohonoho i kahi meaʻai hoʻokahi no hoʻokahi makahiki, a laila hoʻoponoponoʻo ia i ka olakino. A,ʻoiaʻiʻo, ua noaʻoe i ka ho'āʻoʻana i kekahi'ōnaehanaʻaiʻoleʻole - protein a iʻole ka'ōpona'enelo.
Hiki iaʻu ke hoʻololi i nā meaʻai i ke kaʻina o ka liloʻana o ke kaumaha?
ʻAe, hiki iāʻoe. Uaʻaeʻia kēia hopena e nāʻepekema mai kaʻepekema'enekemaʻAmelikaʻo Lifespan, ka mea i ka makahiki i hoʻoholoʻia i ka hopena o ke kaumaha ma nā meaʻokoʻa makana. ʻAʻole nō hoʻi ka hana o ka liloʻana o ke kaumaha,ʻaʻole hoʻi ke olakino o kaʻino,ʻaʻole hiki ke hoʻololiʻia kēia loli,ʻo ka mea nuiʻo ia ma kaʻai hou,ʻaʻoleʻoe e hoʻomāhuahua i ka helu o nā calories. Inā paha ua hoʻoholoʻoe eʻae i ka kaumaha ma kaʻai o Atkins, eʻai i kaʻiʻo, nā hua a me ka salakeke'ōmaʻomaʻo a ua hānaiʻiaʻoe me ia meaʻai. E helu i ka nui o nā calories āu i lawe ai i kēlā lā i kēia lā, a hoʻololi mālie i ka meaʻai meaʻai aʻaiʻole paha i ka meaʻai, eʻai i ka meli a me ka palaoa. Malia paha e lilo anaʻoe i ke kaumaha me ka mālie, akā,ʻaʻoleʻoe e ulu ulu.
No ke aha mākou e huhū ai i kekahi manawa i ka heleʻana mai kahiʻai i kekahi? Mai makaʻuʻoe,ʻaʻohe mea i moku i loko ou. ʻAe,ʻo ko mākou kino wale nō ka mea e hoʻolako ai i kēlā mau enzymes i makemakeʻia i kēia wā. ʻAʻoheʻai momona - nāʻano enzymes e hōʻoki i nā momona. A i ka hoʻololiʻana i ka mea momona, hiki iāʻoe ke huhū i ka'ōpū. ʻO ka meaʻaʻole iʻai i nā'ōlaʻa maka maka lōʻihi,ʻelua mau'ōlaʻi a me ke kīʻaha o ka kāpena e lilo i ka malaise. No ka manawa lōʻihi, poina wau i keʻano o ka sukakai - e hōʻeha wau iaʻu i ka lole.
Hoʻomaopopoʻia ko mākou kino i kekahi meaʻai i kahi makahiki. A ke hāpai nei i ka manawa no nā pūnaha hoʻolima hoʻomaha e hoʻi i ka hana. Inā hōʻoleʻoe i ke kīkole i ka manawa lōʻihi, aiʻole mai nā momona, aiʻole mai nā huaʻala a me nā hua, aiʻole mai ka huapalapala a pau, e hoʻololi hou i kāuʻai i kahi hou, i loko o 7-10 mau lā. E inu iʻekolu iʻehā mau kī (200 ml) o ka mīni mīni paʻakai i kēlā lā i kēia lā -ʻo ka mint e hoʻoponopono i kaʻaila.
KA HOOHOLO HOOHOLO. Inā lōʻihiʻoe me kāu meaʻai punahele punahele, me ka makalekaleka aiʻole ka puaʻaleʻa momona no nā malamaʻeono, e puka ana kou kino mai loko mai o lākou aʻo ka makemake no lākou e nalowale.
E hoʻomanaʻo i kou olakino!
I ka honua he nui nāʻai -ʻaʻole hiki keʻikeʻia nā mea a pau e pili ana i ka meaʻai a me nā meaʻai. Akā ponoʻoe e hoʻomanaʻo i ka mea nui - i ka hahaiʻana i ka maikaʻi,ʻaʻole pono e hoʻopoinaʻia e pili ana i ke olakino! ʻO kekahi mau meaʻai pahaʻaʻole e kūpono iāʻoe ma ka ho'ākākaʻana. Hoʻokomoʻia nā'āpana me nā mea'onikala kiʻekiʻe i nā maʻi o ke ake a me nā puʻupaʻa. Hoʻopiliʻia ka huapalapala o nā meaola pale holoholona i loko o ka'ōiwi a hele i loko o nā puʻupaʻa.
ʻO kaʻaiʻana o ka waihā (ʻo ka nui o kaʻai a me ka pasta)ʻaʻole ia e makemakeʻia no ka poʻe i loaʻa i nā maʻi o ka maʻi maʻamau 2, no ka mea he nui keʻano o ka insulin no ka hoʻohanaʻana i nā'ōpū.
ʻO nā meaʻai a me nā meaʻaiʻai he mea keʻakeʻaʻia i nā maʻi o ka'ōpū a me ka'ōpū -ʻo kaʻoi aku o nā meaʻaʻala a me nā mea kanu e hoʻonāukiuki i ka'ōpala pahū.