E mālama i ke aʻoʻana
Ke piʻi nei ka nui o ka ikaika i ke kula i kēlā me kēia makahiki, a me ia pū ka nui o nā kānaka i hōʻeha i ka wā o nā papa. Ke kuhi nei nāʻikepili noiʻi:ʻo ka helu nui loa o nāʻeha (60%) e hana i ka hanaʻana me nā kaulikeʻole. ʻO ka hapanui pinepine, e hoʻonuiʻia ana (46%) a me nā pōʻino o nā kinoʻeleʻele (18%). Ma mua o kou ikaika i ka hoʻonaʻauao, e noi i kahi mea aʻo e kūkulu i kahi papahana palekana loa. Pono e loaʻa iāʻoe kahi aʻo piha i nā māmā i kohoʻia. Ināʻoluʻoluʻoleʻoe i nā hualoaʻa a manaʻoʻoeʻaʻole kahi holomua, e hoʻomaka i kahi lemu hoʻonaʻauao.
- I ka pauʻana o kēlā pule kēia wiki ma hope o kaʻaiʻana i ke aʻoʻana i ke kaumaha, e kaupaona a ana i ka nui o ka umauma, nā lima, ka pūhaka a me nā pūhaka. Akā i ka hopena o ka pule! ʻAʻole e hoʻohālikelike ka hopena o nā huahana waena a hiki ke hoʻonā i kou ikaika a makemake e aʻo.
- E hoʻonui i ke kaumaha o ka naʻau i 45 mau minuke no ka lā. Hana 5 manawa i ka pule. E hoʻopau i ka "hoʻokokoke" me ke kaulahi. E lele i 1.5-2 mau minuke me ka hoʻomaha 'ana he 2 mau minute. E hahai i nā alaʻekolu. E hoʻoili a me ke kāpiliʻihonua.
- Hana i nā hōʻeha a me nā pīhoihoi: e hana maikaʻi kēia mau hana i kou hihaka. Ināʻaʻohe lawa ka ukana, e lawe i nā kāpuni i kou lima.
- E hoʻouka i nā papa hou i ka papahana maʻamau. Ke laʻana, hanaʻana i ka'ōwili ma luna o ka pāomi, e hoʻokaʻawale i ke kino a me nā wāwae mai ka papahele. E hanaʻoe i ka papahana luna a lalo ma ka manawa like.
- E kākau ma lalo wale nō i "nālowale", akā naʻe i ko lākou kumu. No ke aha i hanaʻole ai ka hopena hope? - Ua paʻakikī, ua hoʻoholo wau e pani i kekahi hana'ē aʻe, ua lilo ia i mea palaualelo. E kōkua ana kēia i kaʻike i kou mau ikaika a me kou mau nāwaliwali. Inā hanaʻole kekahiʻano o ka hoʻolālā, hiki iāʻoe ke nīnau i ke kālai ma ka pākuʻu a e lawe i kahi pani.
Lune
Hana i kahi setanas no kahi puʻupuʻu nui. Hana i 3-4 mau papa no kāu mau pilikia. I ke kakahiaka ma mua o ka kakahiaka, hana i ka pranayama, ka mea e kōkua iāʻoe eʻike i ka nani, i ka'ōpū o ka'ōpū. E lawe aku i kā cardio e like me ka papahana. Hana i kahi papa hana me ka hana a paʻakikī paha. E hoʻonui i nā kaumaha cardio ma ka piʻiʻana i kāu papapalapa me ka piʻiʻole aiʻole e hele wāwae paha. E hōʻailona i loko o ke kele no ka hoʻomaʻamaʻa anti-cellulite a iʻole e hana i ka massage ma ka home: me ka anti-cellulite. Hana i kahi setanas no kahi puʻupuʻu nui. E hoʻolimalima ma kahi o 30 mau minuke i ka lewa, e koho i kekahiʻano o ka hana, ka heleʻana a me ka jogging. I kēia lā, e hele wale nō no 45 mau minuke. Inā ua hoʻoholoʻoe e aʻo ikaika, hele i ka wikiwiki, i kēlā me kēia 10 mau minuke i nā'āpana, lunges, pākīpihi mai nā papa. E ho'ēmi i ka heluhelu o ka calorie o nā pā. A ke hāʻawi nei mākou i nā mea nui a pau i kaʻai. Mai ka meaʻono, hiki iāʻoe ke uku hua. A ma kahi'ē aʻe - he mea maʻalahi i kahi lā.
No ka kakahiaka kakahiaka: muesli me ka waiū. 1/2 kīʻaha muesliʻokoʻa, 100 ml o ka waiū. He kīʻahaʻeleʻeleʻeleʻele me ke kōʻole. Ma kahi'āpō awakea : 1 kīʻaha hua sala (1/2'ōmaʻomaʻa a piʻi paha, kahi lima o nā hua, 1/2ʻalani). No kaʻaina awakea: nā kāpili o ke cod me nā hua'ōpala. Fillet - 120 g, 2 kīʻaha huaʻai: 1'ōmato, 150 g mau kui, 100 g waika, 2 tbsp. l. aila olila, 1 tsp. nā lāʻau maloʻo. E ka iʻa i loko o nā mea kanu a me kaʻai i ka'ōmole no 10 mau minuke. E hoʻopau i nā mea kanu, ka paʻakai, ka pepa. I ka pō: ke koko momona a momona i 1.5% - 125 g.
Poalua
Breakfast: he kīʻaha kope me ka waiū momona liʻiliʻi i 1.5% momona. Lunch: huameli Helene - 200 g, palaoaʻai - 2 paʻi o 30 grams,'āhi awakea: smoothies - 250 ml. 1 kaʻaila o nā huawa i hui pūʻia i loko o ka mea holoi me nā kulu hau a me ka pahu o ka waina momona momona. Meaʻai: ka pipi pipi me ka couscous - 300 g 150 g mīpalaʻia i loko o nā cubes a marinate i loko o ka huʻiʻailaʻaila, ka pauka curry a me nā lāʻau maloʻo. Hoʻomoʻa i kaʻiʻo a hiki i ka mākaukau. 50 g o couscous, e paila i ka wai a me ka waihoʻana a hiki i ka uluʻana. I ka pō: kefir 1% - 300 ml.
Pōʻakolu
ʻO ka kakahiaka:ʻo ka'ōmaʻa oatāne i ka waiū me ka hua maloʻo - 250 g. Ke kīʻaha kope me ka waiū momona liʻiliʻi i 1.5% momona. Pākīpika: 1 pear, 1 e inu ana i ka momona momona. Kaʻaina ahiahi: ka lūnū me nā alaniʻulaʻula - 200 g. 1 alani, peel, māhele i nā paʻi, e wehe i ke kiʻi. E kau i kahi lau, aʻalani, i ka lima o nā pomegerane i loko o ke kīla. ʻO ka manawa me ka huiʻailaʻaila a me ka waiʻalani a me nā meaʻala. 1/2 kahei umauma. Ka pō ahiahi: inu waina - 300 ml.
Pōʻalima
Pōʻakai kakahiaka: 1'ūpoko i ka palaoa a me ka paʻakai liʻiliʻi a me ka pua pīni, ka kīʻaha kope me ka waiū momona liʻiliʻi, 1 kapu o nā hua. Paʻa ahiahi: hua - 300 g Dinner: ka'ōmole i ka'ōmole - 300 g. Pepper, rikiʻula, 1'atika a me 1 tsukini i loko o nā cubes. I loko o ka pola nui no ka kukeʻana, e hoʻomoe i nā huaʻai a me ka turkey diced, ka wā me nā meaʻala. E hoʻonui i ka wai a hahao i loko o ka umu no 20 mau minuke. I ka pō: kefir 1% - 300 ml.
Pōʻalima
ʻO ka kakahiaka: muesli me ka waiū - 150 grams, 1/2 kapu muesli, 100 milie waiu. Ka popo: kahi'āpana'āpana o ka palaoa - 30 grams, nā pīpī o ka palaoa 2% - 50 grams, 1 pear. Kaʻaina ahiahi: ke kumu kumu spaghetti - 250 g 1/2 eggplant, 1/2 zucchini a me 1/2 paʻi pepa. 100 g spaghetti al dente. I ka pō: kefir 1% - 300 ml.
Poaono
Pīʻakai: banana smoothie - 250 ml. ʻO Whisk i loko o ka pahu kukui momona me ka 2 tsp. ka'ōniʻa wai, ka maile maika, 4 mau hapa o ka pineapple canned, 2 tsp. ka huapalaoa o ka palaoa, 1/2 tsp. lemon peel. Lunch: saladi me ka huaʻona a me ka sīkeke - 200 g. Halibut, i hoʻomoʻaʻia i ka'ōmole me nā kī - 150 g, kahi pai o nā mea kanu hou: marjoram, pā pāla, pi. Paʻa ahiahi: hua - 300 g. Nānā: inu waina - 300 ml.
ʻO ka lā Sābati
Breakfast: muesli me ka wai uila, hua - 200 g. Lunch: fusilli me ka tuna - 250 g Cook the pasta with the state of al dente. E hoʻokomo i loko o ka pā, ma luna o ka tuna (top 100). ʻO ka manawa me kahi puna o kaʻailaʻaila. KaʻAinaʻAi: kaʻokiʻoki moa me ka'ōmaʻona iʻa - 300 g. Mai ka mīkini moa, eʻoki i kahi kapi mahu (120 g). 1 zucchini a me 1 Bulgarian pepa eʻoki i ka'ōpala a kauʻia i kaʻaila 2-3 mau minuke. E hoʻopili i ke tōmato me ka paʻakai. Ka pō ahiahi: inu waina - 300 ml. E aʻo i nāʻano hou o ka kukeʻana. I ka wa e kuke ai, hiki i ka 90% o nā meaʻai. E kahu i ka umu, ka umu umauma umauma aiʻole e mālama i keʻano o ka hanana o ka hikina: styre-frai (uaʻokiʻia nā hua a kālaiʻia i ka meaʻala wela no nā minukeʻelua). E aʻo e hoʻohui i nā huahana. ʻO ka hapa nui o nā huahana e hana ana i ka hana pūnaewele, e hoʻonui i kaʻenehana o nā kumuhana pono a hoʻonui i ko lākou manaʻo. E aʻo i ka hoʻohuiʻana i nā mea hao me nā huaʻona C: Ma kēia mau manawa, e hoʻonuiʻia ka laweʻana o kēia kumu waiwai. E ho'āʻoʻole e inu i kaʻaina a me ka kole i ka wāʻai nui i ka hao:ʻo kēia mau mea inu nā polyphenols e hoʻopaʻaʻia i ka hao a wikiwiki e wehe iā ia mai ke kino. E hoʻonui i ka basil i nā pā. Aia ma mua o 50 mauʻano likeʻole o kēia lau nahele. He waiwai ia i ka huaora C, ka beta-carotene, ka huaora B6 a me ka magnesium. Hoʻopiliʻia ia me nā'ōmato me ka hulu moa a me ka'ōpalupa