Ke hoʻololi neiʻo ka meaʻai maikaʻi a me kahi kaumaha kaumahaʻuʻuku e hāʻawi pono iāʻoe e unuhi i nā lima o ke uaki no kahi o 5 makahiki i hala aku! E ho'āʻo kākou e hoʻokuʻu i nā wrinkles a me nā paona hou - ua hanaʻia kā mākou papahana noʻelua pule wale nō.
Ma hope o ka nui o nā hoʻonaʻauaoʻana,'ōlelo hou nā mākōleʻa i keʻano o ka hanaʻelemakule e pili ana i ka nui o ka hoʻonuiʻia o nā calories (kahiʻoi aku i ka hoʻomehana honua) a me ka hemahema o ka hana kino. Akā, e hoʻololi i ke kūlana i ko mākou makemake, aia ma loko o ka mana o kekahi o mākou. 'Ōlelo nā poʻe Pelekānia i ka pane i ka nīnau " pehea e lilo ai i ka kaumaha i nā hebedomaʻelua me ka pilikiaʻole i ke olakino." Ua hana lākou i kahi meaʻono e hiki ai iā lākou ke nānā'ōpio no 10 mau makahiki ma 6 mau wiki. Eia nō naʻe, no nā hoʻomaka, hōʻike mākou iāʻoe e ho'āʻo i kahi papahana heʻelua wiki e hiki ke kōkua iāʻoe e hoʻokō i ka hopena i makemakeʻia i loko o kahi pōkole. ʻO ke kumu o ia mea hoʻokahi: ma ka lā eʻaeʻia ai eʻai i nā meaʻai me ka helu o ka ikehu mai 1400 a 1700 calories. Mahalo i ka kohoʻana o nā huahana, kōkua ia i ka mālamaʻana iā ia iho aʻaʻoleʻai i ka mea iʻoi aku. ʻAʻoleʻoe e lilo i ka kaumaha wale nō, akā, eʻikeʻoe i kaʻoi aku o ka lawelawe, nani a piha i ka ike. ʻOiaʻiʻoʻo ka hapa nui o nā huahana nui o kēiaʻai i kēia manawa i loko o kāu pōkiki, akāʻo ka mea nui loa,ʻo ia keʻai iā lākou i ka manawa! E'ōlelo kākou,ʻaʻole hiki keʻaeʻia nā'ōpelu i ka halaʻana o 16.00. No nāʻoihana kino, e ho'āʻo kāua e hana me kaʻole o nā hana hoʻonāwaliwali i loko o ka lumi hauʻoli, hiki i ka heleʻana i nā wā a pau, ponoʻole ia e hoʻoikaika iāʻoe e hoʻololi maoli i keʻano o ke ola. No laila, e nānā aku a hoʻomākaukau i kaʻike kokeʻana i kāu hou, aʻoi aku ka nani o ka nānāʻana i ke aniani.
ʻO ka koho maikaʻi
ʻO ka hana nui o kēiaʻaiʻana,ʻaʻole ia e ho'ēmi i ka helu o nā calories, akā, no ka mālamaʻana i ka pono o ka ikehu o nā huahana. Hōʻike kaʻike o nā manawa hou: he emi iho ka helu o nā calories i ka meaʻai hoʻolōʻihi i ka ola. Hoʻomalo i nā meaʻai hoʻolālā haʻahaʻa i ka hana maʻamau, hoʻemiʻia ka hopena o nā maʻi hena, a me ka maʻi diabetes, Parkinson a me Alzheimer. He mea maʻalahi loa ia:ʻo kahi emi iki o ka helu o nā calories kekahi o nā mea no ke olakino a me ka lōʻihi. A e hoʻonaniʻia kaʻili, ka ikaika, a me ka maikaʻi.
E maikaʻi.
He 25-35 mau minuke ma ka wikiwiki wikiwiki e hoʻoikaika i nāʻiʻo o ke kua a me ka'ōpū. Hoʻonuiʻia ke kiʻi a maikaʻi. Pono pono ke hele maʻamau i 5 mau manawa o ka pule. Ma kēiaʻano,ʻaʻole wale nā mea e puhi ai kāu calorie, akā, e hoʻoikaika ai ka hope a me ka paipai.
E ho'āʻo e helu i ka helu kokoke o nā hana āu e hana ai i kēlā me kēia lā. I loko o ka pule mua, hele, e like me nā mea maʻamau. I ka puleʻelua, hiki iāʻoe ke hoʻonui i 1000 mau papa no 5 mau lā. Holomua ka holo wāwae ināʻikeʻoe i ka piʻi o ka ikaika. Inā makemakeʻia, hiki iāʻoe ke hele no ka holo.
Hoʻopau ke kino i 300 calories i 30 mau minuke o ka heleʻana. Piʻi ka haʻahaʻa,ʻoiai ka holoʻana o ke koko i ka naʻau e hoʻonui. Me ka heleʻana i nā minuke he 15 mau minuke, e emi nui ana ka hopena o ka puʻuwai puʻu. No 40%. I ka manawa like, ua emi iho ke kiʻekiʻe o ka cholesterol kūpilikiʻi i ke koko. Hoʻemi a me ka hiki i ka maʻi kanesa a me ka maʻi maʻi.
Mai palekana i kēia mau'ōlelo aʻo, e like me ke kaumahaʻana o ke kaumaha ma nā hebedoma 2 me kaʻeha ole i ke olakino - ma kou mana wale nō. Me kaʻaeʻole a me ka makemake i nā hopena,ʻaʻohe mea e kali.
MENU no 14 mau lā.
ʻO ka lā 1 lā.
Breakfast: 40g. oatmeal + yogurt, 3 pokimoni + 1 alani + 4 hazelnuts + kekahi kīʻaha wai wai.
Lunch: 1 apple + 40 grams o kaʻi + 4 mau lālā o ka ulu mai + ka salakeke lau.
ʻO kaʻaina ahiahi: ka umauma moa i puhiʻia me ka'ōpū, ka'āpena a me ka lelo.
ʻO ka 2 lā lā.
Pōʻakai kakahiaka: 3 punetēpili o ka palaʻa + 2 punetēpō o ka laiki āpau 1 h spoon o ka huapalaa wheat + 2 pcs. 1 punetēne o ka linseed + 2 h spoonful o lecithin, ka waiū momona momona a me 3 punetēpē o ka waiʻiko ola + he kīla wai.
Lunch: kahi huiʻana o nā haropi me ka nūna momona liʻiliʻi, saladi, tomato + 2 kāpīpī + kahi kīʻaha wai inu.
Kaʻaina ahiahi: ka palaoa grilled a me ka'ōmaʻa lau a me nā pī.
ʻO ke kolu o ka lā.
Breakfast: 2 mau kīʻaha me ka bran + 1 puna o ka pīnī pēpē + kekahi hua liʻiliʻi o nā hua me ka 1 tbsp o ka waiʻakai ola.
Lunch: 40 grams o ka pasta, 40 grams o kaʻiʻo, kahi'āpana o ka waikoki'ūpī me ka kumini, oregano me nā'alela.
Meaʻai: ka umauma turkey, nā lehelehe, nā pūmilo a me ka hua alamaila + 1 hua.
4 lā lā.
Breakfast: omelette (2 mau hua a me nāʻeka) + ka berena + kahi'ōmole wai
Lunch: pita me ka cheese + he'ōmole o ka waiū momona.
Ka meaʻai : ka meaʻai me nā pīniʻeleʻele ma ke kīʻaha + huaʻona huaʻona me 2 punetēpē'ieka.
ʻO ka lā 5.
Pōʻakai kakahiaka: 1 pāʻani me ka wīlā a me ka momona momona + 2 mau'āpana apricots maloʻo, nā pāʻona aiʻole nā fiku + he kīʻaha wai.
Lunch:' ōmaʻomaʻo'ōmaʻomaʻo + 60 g kīni + 1 peach + 1 manuʻaila + olive.
Meaʻai: meaʻai me nā lelo + 2'okiki + lima o nā pīniʻeleʻele.
ʻO ka lā 6.
Pōʻakai: 20 flakes oat + 1ʻalā kōma + 2 pc almonds + 100 ml ka waiu momona liʻiliʻi + kahi'āpana melon me ka 1 tbsp yogurt.
Lunch: ka umauma lūlū + 1/2 avocado + 5 pcs of hazelnuts + watercress.
KaʻAinaʻAi: ka mea kanu ulu.
ʻO ka lā 7.
Breakfast: 2 mau huaʻupuʻu + 1 paʻi o ka bacon + 1 kaomi ma kaʻaila + 2 toasts me kaʻene + kekahi kīʻaha wai.
Lunch: ka umauma hānai me ka tarragon a me ka lemon + kaʻuala, kāpena a me ka bacon + hua salamu me 2 punetēpena o ka waiʻona ola.
ʻO kaʻaina ahiahi: ka meaʻai kai iʻa.
ʻO ka lā 8.
Breakfast: e like me ka lā 6
Lunch: e like me ka lā 6
KaʻAina: keiki hipa me ka'ōnihi, nā'aliki a me nā mea kanu (stew) + 40 g o nā lelo.
ʻO ka lā 9.
Breakfast: e like me ka lā 3 lā
Kaʻaina awakea: 1 punetēpē pate iʻa + 2 pōpō o ka palaoa me ka hua maloʻo + ka'ōmole lauoho lau.
Kaʻi: pork lean, puhiʻia me ka wai lemon + kalo, ka palaoa a me nāʻaila no ke kāohi.
ʻO ka lā 10.
Pōʻakai: oatmeal me ka waiū + he kiʻi liʻiliʻi o ka wai.
Lunch: omelet mai nā hua 2, Basil a me nā'ōmato + hua salamālā me kaʻailaʻaila.
ʻAiʻAi: e like me ka lā 7 lā + 1 hua.
ʻO ka lā 11.
Breakfast: e like me ka lā 2.
Lunch: e like me ka lā 6 o kaʻaila me kaʻaila 1 tbsp.
'Ainu: penei i ka lā 3.
ʻO ka lā 12.
Pōʻakai: he pōpō palaoa me ka maia + 1 me kahi'āpana apricots maloʻo.
Lunch: ka'ōnihi, ka brynza, ka mint a me ka hua paina (saladi) + kaʻaila + a me ka waiū o ka waiū momona.
Meaʻai: ka iʻa iʻa me nā kāloti a me ka'ōniʻi + hua sala.
Lā 13.
Breakfast: 1 hua + 1 tbsp kāpiliʻia me nāʻaila o Bulgarian pepa + 1 pita + 1'atika ma ke kīʻaha + kekahi kiʻi liʻiliʻi o ka wai.
Lunch: ka'ōnihi, nā hua pine a me ka brynza (saladi)
'Ainu: penei i ka lāʻelua.
ʻO ka lā 14.
Breakfast: e like me ka lā 3 lā.
Lunch: meaʻai me ka'ōnihi a me nā beets + hua salaʻi me ka waiʻona a me ka meli.
Ka meaʻai: ka'ōpū moa (1 pāpale) + 1'ūpī a me ka kinamona.