ʻO kēlā me kēia kaikamahine a wahine paha e makemake ana e noho maʻamau a nani. Inā pololei kona hua,ʻaʻohe meaʻai e mālama ai. ʻOiaʻiʻo,ʻaʻole kēia manaʻo he hiki iā ia keʻai i kāna mea e makemake ai. Eia kekahi laʻana, hiki i nā mea a pau ke makemake i ka mayonnaise, ketchup. ʻO nā mea liʻiliʻi i loko o kaʻai e ponoʻole ke loaʻa i ke kaumaha. A no ka mālamaʻana i nāʻiʻo i ka leo, ponoʻoe i nā haʻuki. Ka mama o 15 mau minuke i ka lā. ʻAʻohe mea e'ōlelo mai e noho i ka hale kaʻa no nā hola a mau lā paha. ʻAʻole hiki iāʻoe keʻike iā ia. E hana ma ka home.
Eia kekahi mau hana maʻalahi. 1-2-3 hoʻomaka
Yip: mau poʻohiwi nashirine, ua huli nā kī i waho, nā lima i mua ona.
He aha kā mākou e hana nei? Ke hana nei mākou iʻekolu mau'āpana - i "1 -2-3" ke piʻi nei mākou i lalo, a "4" piʻi mākou. E hana hou i 16 mau manawa. No ka hoʻoponoponoʻana i ka hopena, hana mākou i mau'āpana maʻamau he 10 (mai kahi kūlana hoʻonohonoho).
"ʻO kou Lunge, Queen"
ʻO Yip: nā wāwae o ka nashirine, nā lima ma ke kāʻei.
ʻO kā mākou hana: hana mākou i nā hōʻeha me ko mākou mau wāwae. Ke holo pololei i mua, e hoʻokuʻu i kona hema (waihoʻia ma ka manawa hoʻokahi). E hoʻi mākou i kahi kūlana mua. Hana mākou i 16 mau manawa i ka wāwae.
Keʻau nei mākou,ʻelua mākou eʻau ana
ʻO Yip: nā wāwae o ka nashirine, nā lima ma ke kāʻei.
ʻO nā mea a mākou e hana ai: ke hoʻoili i ke kaumaha o ke kino i ka wāwae'ākau. Hoʻokiʻekiʻeʻia ka piko o ka'ākau i ka piko o ka umauma, a laila e wehe i ka wāwae. Hoʻomaʻo mākou e mālama i ke pelvis. Hanaʻia ka hoʻolālā he 30 mau manawa no kēlā me kēia wāwae. Ua hoʻokuʻuʻia nā kuli, nā wāwae, a me nā kīʻaha ma luna o nā kuʻekuʻe wāwae, lima i ka laka i mua ona.
ʻO kā mākou hana: ke ala aʻe nei mākou ma luna o mākou, e noho mua mākou ma ka wāwae'ākau, a kū i luna, a laila, hana hou mākou i ka hema. Hana mākou i nā manawa he 30.
E noho i kahi noho,ʻoluʻolu.
Yip: noho mākou ma kapyatkah (e like me ka hana ma mua), nā lima ma luna o ke kāʻei.
ʻO kā mākou hana: e piʻi i kona mau kuli, e hoʻokomo ka wāwae'ākau i ka kuli, a ma nā kuli. Hoʻokomo mākou i ke pelvis ma ka wāwae o ka wāwae hema. Kū mākou. Hoʻomaʻi hou mākou i kēia hana he 16 manawa. Hoʻololi mākou i ka wāwae.
E iho i lalo me ka holo wāwae!
Yep: ke kū nei mākou ma nāʻaoʻaoʻehā a pau, ka mau lāʻau i ka papahele.
ʻO kā mākou hana: e hoʻokuʻu i ka wāwae kūpono i kaʻaoʻao, ma nā'ākau'ākau i ke kino. Hiki mākou i ka huhū, huki i ka'ōpū, hoʻonā pono aʻe. Hoʻomaha mākou i kēia hana no 8 mau helu. E hoʻi mākou i kahi kūlana mua. E hana hou mākou i 8 manawa ma kēlā me kēia wāwae.
Hoʻomaha hou a hoʻolālā i nāʻiʻo i hana (no ka meaʻaʻohe kumeka).
Kaomi no ka lā
He 1500 kcal i kēlā me kēia lā - pono no kahi kaikamahine e hānai nuiʻia, akā,ʻaʻole maikaʻi. A e nānā i ka mea hōʻoluʻolu ke hiki i kāu koho!
ʻO ka kakahiaka kakahiaka
ʻO ka pahu me ka hua a me ka avocado
- 1/2 pākiki,
- 1 hua,
- 1 ka palaoa a pau,
- i ka hapalua hapalua o nā lālā hou.
Eʻokiʻoki i ka 'avocado, me kaʻokiʻole, lawe i kahi pōhaku, a ma ka lua o ka lua i koe, e haki i ka hua. E kau i ka'ōkomo i loko o ka pāpaʻi a hoʻokuʻu i ka umu a hoʻonāukiʻia i 180 ° C no 5-7 mau minuke a mikiʻia ka hua. Eʻaiʻia ka berena me ka kīʻaha nui, nā hua waina no ka meaʻai.
ʻO nā wāhine, ka meaʻai o kaʻai i kēlā manawa i kēia manawa, he 3.5kikene ka emi mai ma mua o ka poʻe hopohopo mai kahi'ōpiopio exotic, e like me kahi noiʻiʻimi hou.
Ka helu: 330 calories.
Pāʻani 1
- 100 ml o 11% kaʻaila,
- i ka hapalua o kaʻaila maiʻa,
- 1/4 teaspoon o ka vanillin,
E kōkua mai ka maiʻa i ka hauʻoli ma mua o nā palena:ʻo kona protin proteinptop into the body turns into hormone called joyoterotonin.
Ka helu helu: 210 calories.
Pāʻani 2
- 6 paʻi o ka zucchini me ka peel,
- 9 i ka waimaka, keʻoki i ka hapalua,
- 2 punetēpuni o ka mozzarella, i kālaiʻia ma luna o ka mea nui,
- 1 teaspoon o kaʻailaʻaila.
Puka no kaʻailaʻana me kaʻaila, kau i ke kinana i loko (zucchini-cherry) aʻohi i ka umu i 200 ° C no 5-6 mau minuke.
Hoʻololi hou i ka zucchini i ka palaoa, e loaʻa iāʻoe ka pizza hoʻokahi,ʻo ka mea nui wale ka caloric.
Ka helu: 150 calories.
ʻO kaʻaina awakea
Ke koko o zucchini
- 150 maumu o ka umauma mīnū,ʻeleʻeleʻole,
- 30 maumu o feta, i'ōwiliʻia,
- ʻO ka hapalua o kahi zucchini liʻiliʻi, iʻokiʻia i cubes,
- 1 / o ka pepa Bulgarian maikaʻi,ʻokiʻokiʻia i loko o nā pūpū,
- ʻO ka hapa hapalua o kāu mau lau,
- 1 punetune o kaʻailaʻaila. ʻO ka paʻakai ka paʻakai.
Hiki i ka umauma ma kahi pāpaʻi a me ka'enaʻu aʻokiʻoki. Zucchini, pepa a me kou mau kīʻai i kaʻaila, ka paʻakai a nininiʻia i loko o ka umu wela i 200 ° C no 15 mau minuke (ma ka waena o nā hua iʻa e hui pūʻia). E lawelawe, e kau ana i kahi moa ma luna a ninini i kahi malo.
No ka ulanaʻana i ka umauma me kaʻili, e hoʻopakeleʻoe i kāuʻaina mai ka 11 grams!
Ka helu helu: 410 calories.
Eʻai
ʻO nāʻanuʻu nui
- 200 g o nā pehu moana,
- 1 ka 'aila lilac o ka' aila, ka meaʻokiʻoki loa,
- 1 kaʻailaʻailaʻaila,
- 1 punetēkē Sokalaima,
- 1 punetēpē i kaʻaila soy i kālaiʻoleʻia,
- ka hapalua o ka mango,ʻokiʻia i loko o nā cubes.
E hoʻokuʻu i ka waiūpaʻa, ka wai lime a me ka lole soy; i ka hapalua o ia mea, eʻoki i nā scallops (10 mau minuke), a hoʻonui i ka hapalua o ka hapalua i ka mīkini mai ka mango ilukū. E puhi i nā scallops i loko o kahi panakū maloʻo aʻai me ka salsa.
ʻO kēia māhele o nā scallops he 38 grams o ka protein -ʻoi aku i ka hapalua o ka hana maʻamau.
Ka helu: 400 calories.
TOTAL: 1,500 Calories.
Mahalo kou kino iāʻoe inā, ma waho o ke kumukūʻai maikaʻi, e weheweheʻoe i ka hoʻolālā aʻo.
Hiki iāʻoe ke loaʻa :
- he aniani o ka waina māliko no kaʻaina awakea (120 calories)
E haʻalele ana :
- kaʻulu i loko o ka momona - hoʻopau i ka waiū (45 calories); a me nā (75 kalolo).