Nā papaʻai no 10 mau lā - hiki ke lilo i ka kaumaha a mālama i ka hopena?

E hoʻopau i nā paona keu a hoʻokō wikiwiki i kahi hopena i ʻike ʻia - ʻo kēia ka pahuhopu e makemake ai ka poʻe i hoʻoholo e "hele" i kahi papaʻai pōkole. Akā i mea e nalo ai ke kaupaona ma lalo o hoʻokahi pule, pono e ʻoi loa nā kapu. ʻAʻole hiki i kēlā me kēia ke kū i hoʻokahi mahina. No laila, ʻo ka koho ʻoi loa e loaʻa i kahi papaʻai kūpono no 10 mau lā. ʻAʻole ia he hopena weliweli ma ke kino, e like me nā ʻano hana he nui, a ʻae iā ʻoe e lilo i 10 kg, e like me kāu hoʻomaka ʻana.

Nā mea maikaʻi a me nā mea maikaʻi ʻole o nā papaʻai wā pōkole

ʻO ka lilo ʻana o ke kaupaona no kahi wā hoʻomaha a i ʻole no ke kau kahakai, ʻo ke kau ʻana i kahi kapa o kekahi nui no kahi hanana e koi pinepine ʻia ia, a ʻaʻohe manawa kūpono e hana ai i nā kumu o ka meaʻai kūpono, helu i nā calories a hele i ka hale hoʻoikaika kino.

ʻO ka hopena maʻalahi ʻoi loa kahi papa hana pohō manawa pōkole no 10 mau lā. Kōkua ia iā ʻoe e lilo i ke kaupaona ma ka wā paʻa. A ʻo kēia kona pono nui. Eia hou, ʻaʻole hoʻopiha ka papaʻai o ia mau ʻōnaehana i nā kīʻaha paʻakikī, a loaʻa nā huahana kūpono i ka poʻe me nā loaʻa kālā.

Eia nō naʻe, inā ʻeli hohonu ʻoe, e ʻikea ka maikaʻi ʻole o ia ʻano papaʻai. Hele aku ka nui o nā kilokilo ma muli o ka hemo ʻana i ka nui o ka wai. Hoʻopilikia pū ʻia kaʻiʻo o ka mākala, akā hoʻemi ʻia ka momona o ke kino e ka nui o 12%, a ma ka awelika e 6-8%. Ma hope o 10 mau lā, e lilo ana paha kou paona, akā i ke aniani ʻaʻole paha ʻoe e ʻike i kahi kiʻi lahilahi a embossed. Maʻalahi ke kumu: ʻAʻole hiki ke hana i kahi kino moemoeā me ka ʻole o ka hoʻoikaika kino.

Mea nui! Mai poina ma muli o ka hemahema o nā meaola i ka manawa o kaʻai pono, hiki i ke kino ke loaʻa nā pilikia koʻikoʻi i ka hana. No laila, ʻaʻole pono ia no ka hoʻohana ʻana i nā papaʻai papa.

I ka huina, aia ma kahi o 40 mau koho no nā papaʻai wikiwiki no 10 mau lā. Ma waho aʻe o ko lākou lōʻihi, ua hui pū ʻia lākou e ka hoʻoliʻiliʻi maʻamau o ka ʻike calorie o ka papaʻai, kahi hōʻole piha ʻana i nā huahana ʻino a me ka mālama ʻana i ka papaʻai. Me nā papaʻai, pono ia e inu i ka 1.5 liters o ka wai i kēlā me kēia lā.

I mea e maʻalahi ai ka hoʻomaka ʻana o kahi papaʻai, pono ka palena ʻana i ka nui o ka paʻakai, kō, nā muffins, nā palai a me nā meaʻai wikiwiki i ka papa kuhikuhi o kēlā me kēia lā no kekahi mau lā. Inā hiki, e lawe i nā kompleksamina a me nā mineral. Ua koho mākou i nā koho kūpono a hōʻoia ʻia no ka lilo ʻana o ke kaupaona i 10 mau lā, kahi e hāʻawi ai i kahi hopena paʻa a mai hōʻeha i kou olakino.

Meaʻai "10x10"

ʻO kaʻai kūpono loa no 10 mau lā. Wahi a nā wanana ʻoluʻolu loa, ʻo ka 10 kg ke kaumaha o ke kaupaona. No laila ka inoa o ka ʻōnaehana. ʻO ka ʻoiaʻiʻo, hoʻolālā ʻia kahi papaʻai momona haʻahaʻa me ka predominance o nā meaʻai protein i loko o nā makahiki he ʻumi.

Nā kumumanaʻo maʻamau e pono e ukali pololei ʻia:

1. E kāpae i ke kō, nā mea ʻono, nā meaʻai i hana ʻia (nā sausages, nā sausages), offal, nā mea kanu a me nā momona o nā holoholona, ​​nā cereal, nā nati, nā mea ʻono, ka wai soda, ka wai mai nā pūʻolo.
2. E hoʻomaka i kou lā me ke aniani o ka wai lemona.
3. E mahele i ka papaʻai i 5 mau ʻāpana.
4. Kuke me ka ʻaila ʻole.
5. Pono ka lakio o nā protein i 2: 1. ʻO ka nui o nā meaʻai he 500-550 g, a he 60% paha nā huahana protein.
6. ʻO kaʻaina awakea 2-3 mau hola ma mua o ka hiamoe.
7. E kāpae i ka ʻuala, ka pi, ka palaoa, kāloti, kaʻuala mai nā mea kanu.

Mea nui! Mai hoʻolōʻihi i kāu papaʻai. Hiki i ka protein keu ke hoʻololi i ka hopena o ka hakuʻala. No laila, e hoʻēmi i kāu lawe paʻakai. E inu i ka tī ʻōmaʻomaʻo a me ka tī rosehip.

ʻO nā huahana hana waiū momona momona, ka saladi mea ʻai, ka huaʻakai, ka meli (kawa), ka hua moa paʻakikī e kūpono i ka meaʻai ahiahi a me ka lua o ka ʻaina kakahiaka.

Hoʻolālā nui ʻia ka papaʻai no ka poʻe me ka papa kuhikuhi kino mai 25 a 30. Me nā ʻōuli ma luna o 30, ʻaʻole e koi ʻia ka ʻōnaehana "10x10" me ka ʻole o ka lāʻau lapaʻau. E kōkua ka ʻike kūmole iā ʻoe e hoʻomaulia i kāu BMI a hoʻomaopopo i kāna waiwai.

ʻAi paʻakai paʻakai

ʻO ka compound NaCl, a i ʻole ka paʻakai pākaukau, e mālama i ka wai i ke kino. No laila, paipai ia i ka loaʻa ʻana o ke kaupaona. No laila, e hoʻopau ʻia ka mea hoʻāo ʻono kaulana loa no 10 mau lā. ʻO kēia ke kumu nui o ka paʻakai paʻakai.

Eia nō naʻe, ʻaʻole ka manaʻo o ka hāʻawi ʻana i ka paʻakai i ka hoʻohui ʻana i ka paʻakai i ka meaʻai āu e hoʻomākaukau nei. ʻO ka papa inoa o nā huahana kū kānāwai ʻole e komo pū me: nā meaʻai kēpau, nā mea puhi a me nā meaʻai nīoi, ka tī, nā pā a me nā mea ʻono, nā huaʻono (watermelon, maia)

I kekahi lā ua ʻae ʻia e ʻai:

• 500 g manu moa, ʻiʻo wiwi a iʻa paha, i māhele ʻia i nā ʻāpana liʻiliʻi;
• nā mea ʻai (maka, ʻai ʻia)
• Berena palaoa holoʻokoʻa (2-3 ʻāpana)
• porridge (ʻāpana ʻaʻole ʻoi aku ma mua o 200 g).

ʻAʻole ʻae ʻia ka hānai ʻana. ʻO ka paila wale nō, ʻōlapa ʻana, mahu. He mea nui e ukali i ke aupuni inu. ʻAʻole pāpā ʻia nā wai, decoctions a me nā compotes mai nā hua maloʻo, jelly, jelly me ke kō ʻole.

ʻO ka hapa nui o ka poʻe i lilo ka paona ma hope o ka pau ʻana o ka papaʻai ʻaʻole lākou e hoʻihoʻi i ka paʻakai i kā lākou papaʻai. ʻO ka ʻono kūlohelohe o ka meaʻai i nā mea hoʻokipa e lilo i mea ʻoluʻolu a kamaʻāina hoʻi. Eia kekahi, aia kekahi manaʻo kokoke i nā kīʻaha āpau, keu hoʻi nā mea i hoʻomākaukau ʻia i nā haleʻaina a me nā hale ʻaina, he paʻakai. Hiki ke hoʻonui ʻia ka papaʻai maʻamau i 15 mau lā.

ʻO kaʻai cereal (2 mau koho)

ʻO ka koho koho ʻoi loa he 10 mau lā ka papaʻai mono. Nānā pinepine nā loea iā ia ma ke ʻano he ʻōnaehana detox. Hoʻopili ia i ka hoʻohana mau ʻana o nā cereala i waiwai i nā wikamina, nā kumumea a me nā fiber maikaʻi e hoʻoulu ai i nā ʻōpū. ʻO ka wanana no ka pohō kaumaha o 10 kg.

Helu koho 1. ʻO ka pohō kaumaha ma ka buckwheat

I ke ahiahi, ninini i 1 mau kīʻaha o ka palaoa me 2 mau aniani o ka wai i hoʻolapalapa ʻia. Hoʻopili i ka ipu me ka porridge i ka pō i loko o ke kāwele no ka ʻai ʻana i nā cereala. E hoʻokaʻawale i ka porridge i 6 mau meaʻai i ke kakahiaka a ʻai ia i ka lā holoʻokoʻa. Pāpā ʻia ka paʻakai, kō, ʻaila.

ʻAʻole hiki i nā kānaka āpau ke mālama i kahi papaʻai he 10 mau lā ma ia papa ʻaina super-ascetic. No laila, ʻae ʻia e hoʻokaʻawale i ka papa kuhikuhi me kefir momona momona, inā makemake ʻia, me nā mea kanu ʻokiʻoki. ʻO ka maʻamau i kēlā me kēia lā he 1 lita. Hoʻopau koke i ka papaʻai inā nāwaliwali ʻoe a maikaʻi ʻole paha. Inā noho ʻoe ma laila no 5 a 7 mau lā, e ʻike ʻia ka hopena.

Koho helu 2. Slimming ma ka oatmeal

E hoʻāla koke: e kamaʻilio ana mākou e pili ana i nā hua palaoa. Ma ke ʻano he koho hope loa, ʻae ʻia e hoʻohana i nā flakes kahi e mālama ʻia ai nā waiwai o ka oat e like me ka hiki. Hiki iā ʻoe ke loaʻa maʻalahi iā lākou i ka hale kūʻai, e kia ana i ka manawa hoʻomākaukau. Pono ma ka liʻiliʻi 15 mau minuke.

Pono ʻoe e kuke i ka oatmeal ma ke ala like me ka buckwheat - i ke ahiahi. ʻO ka lakio wale nō o nā cereala a me ka wai i hoʻolapalapa ʻia ʻo 1: 3. ʻOiai ʻaʻole ia e pilikia inā ʻoe e hoʻolapalapa wale i ka cereal. ʻAi ʻia ʻo Porridge me ka ʻole o nā mea hoʻohui. E ʻai i kekahi hua a hua maloʻo paha i ka wā o ka wā hoʻomaha e like me ka hoʻomaha. Nā mea inu i ʻae ʻia: ʻōmaʻomaʻo a lāʻau kī paha, decoction rosehip.

ʻO ka papaʻai a Madeleine Gesta

ʻO ka maikaʻi nui o ka papaʻai kahi hopena maikaʻi i ka ʻole o ka asceticism a me ke koʻikoʻi nui. "Ke pāʻani Gastronomic" - ʻo kēia ke ʻano o ke kāhea ʻana o kāna mea kākau, ka mea lapaʻau ʻoluʻolu Palani ʻo Madeleine Gesta. Koi ʻo ia i ke ʻano maikaʻi a me ka leʻaleʻa i nā mea āpau mai ka ʻono o nā pā i ka lawelawe ʻana he mea nui ia no ka loaʻa ʻana o ka hopena maikaʻi.

ʻO nā mea kūʻai aku kaulana kaulana o ka honua ʻo Madame Gest (i waena o lākou ʻo Gerard Depardieu lāua ʻo Catherine Deneuve) ʻōlelo ʻo ka bonus i nā paona nalowale kahi hopena hou a me ka manaʻo o ka māmā ma kahi o ka pōloli. Ma ka awelika, i 10 mau lā, hiki iā ʻoe ke lilo iā 3-4 kg. ʻO ka helu i makemake ʻia o nā pāʻina he 5-6, i nā ʻāpana liʻiliʻi. Inā makemake ʻoe e ʻai i ka wā hoʻomaha, ʻae ʻia nā hua maloʻo (prunes, apricots maloʻo), a koi ʻia e nau pono ʻia a momona.

Ke kumu o ka papaʻai:

• palaʻai mea kanu;
• ʻaina awakea hū
• lemonade kūikawā: 250 ml. wai, 1 tsp. meli, wai o 1 lemona liʻiliʻi.

ʻO ka palaoa broth: 1.5 liters o ka wai, 600-700 g o nā leeks, 400 g kāloti a me nā tōmato, celery (root), thyme a i ʻole nā ​​hua caraway. ʻOkiʻoki i nā mea hana āpau a kuke no 20 mau minuke. He mea nui ʻaʻole e hoʻolapalapa i nā mea kanu a i pala.

E mahele i ka broth i mau ʻanuʻu. Hiki ke ʻai i nā mea kanu ma hope o 2 mau hola. ʻAe ʻia e hoʻohui i kahi aila ʻoliva a me ka wai lemon. Nā lā broth mea kanu: 1,2,8,9.

ʻO ka ʻaina waiu momona ka 200 g o ka tī cote 0-1% momona a me 130 g o ka yogurt maoli. Hiki iā ʻoe ke hoʻohui iā ia me nā mea kanu a me nā mea kanu (radish, kukama, pāhiri) a i ʻole ka hua a me 1 teaspoon o ka meli. Nā lā waiū fermented: 3,4,5,6,7,10.

Pono e hoʻopau ʻia ka lemon i kēlā me kēia lā. Eia naʻe, ʻaʻole pono e hoʻomaka ke kakahiaka me ia, akā me nā aniani ʻelua o ka wai maʻemaʻe, kahi āu e inu ai i ka wā e moe ana i kahi moena i nā sips liʻiliʻi. Ma hope o 15-20 mau minuke - koko me ka puna o ka meli. ʻO kēia kakahiaka. ʻO nā ʻai ʻē aʻe 2-3 (ʻaʻole helu i ka waiū a i ʻole ka waiū hū) me nā:

• iʻa mahu a iʻa iʻa i paila ʻia (200-300 gr. ʻāpana), iʻa iʻa;
• nā palaoa palaoa a pau;
• ka saladi mea kanu me kahi ʻāpana berena;
• hua moa;
• nā hua a me nā huaʻai;
• waiū (1 kīʻaha).

ʻO ke kō, nā mea ʻono, nā mea i hoʻomoʻa ʻia, nā meaʻai kēpau, nā huahana semi-pau, pāpā ʻia ka waiʻona. ʻO ka mea ʻono i ʻae ʻia he 30 g kokoleka pouli i kēlā me kēia lā.

Hoʻohālikelike i nā papaʻai he umi mau makahiki

ʻO kahi papaʻai wā pōkole me ka loli ʻoi loa o ka papaʻai maʻamau a me ka hōʻemi ʻana o kāna lawe ʻana i ka calorie he kaumaha nui ia i ke kino. No laila, he papa inoa hoʻowahāwahā o cont contications. Ma waena o nā mea nui, hōʻike nā kauka i ka momona. Inā ua lilo ka nui o ke kaupaona i mea hōʻoia, ʻaʻole hiki ke kāpae iā ia i 10 mau lā. Ma ka ʻaoʻao ʻē: ʻo nā kapu loa a me ka hemahema o nā meaola e hoʻonāukiuki paha i ke kūlana.

Pono ʻoe e lele i ka papaʻai inā ʻoe:

• ʻike ʻia me nā maʻi o ka gastrointestinal tract a i ʻole nā ​​mea ʻē aʻe i loko;
• kahi manawa e hoʻonui ai i kekahi o nā maʻi maʻi mau;
• loaʻa nā pilikia me ka ʻōnaehana cardiovascular;
• ARVI a i ʻole ARI;
• amenorrhea;
• diabetes.

Hoʻopiʻi ʻia nā papaʻai he decade no nā wahine hāpai a me nā lactating, nā keiki a me nā ʻōpio, nā kānaka ma luna o 65 mau makahiki.

Nā hopena o nā papaʻai he 10 mau lā. No ke aha e hoʻi nei ke kaumaha?

ʻOiai ka hopena wikiwiki a me kekahi manawa i ka hopena o ke kaupaona, aneane 85% o ka poʻe i lilo ka paona e ʻōlelo nei e hoʻi nei nā kilokilo. ʻO ka pinepine me ka hoʻohui. ʻAʻole paʻakikī e wehewehe i kēia hanana. Hoʻolālā ʻia ko mākou kino e like me kēia: ʻo ka mea mua, ʻike ʻia ka haʻalulu a me ke koʻikoʻi mai kahi loli koke o ka meaʻai, a laila hoʻomaka ia e hoʻopili.

Huli ʻia ke ʻano austerity. Hoʻoiho ka Metabolism, hoʻemi ʻia ka nui o ka ikehu e pono ai e ʻeli i ka meaʻai, a hoʻemi ʻia ka nalo ʻana o ka momona e nā ʻokena o ke kino, i ka ʻaoʻao ʻē aʻe. Ma hope o nā mea āpau, pono e mālama ʻia i mea e lōʻihi aku ai ke hele mai ka pōloli.

A laila hoʻopau ka papaʻai, akā ʻaʻole ka hana o loko o ka mālama ʻana i ka ikehu a me nā mea momona. Hoʻi ʻoe i kāu papaʻai maʻamau, a ʻoi pinepine ka ʻae ʻana iā ʻoe iho ma hope o ka papaʻai. ʻO kahi hopena kūpono: mālama ke kino i ka maximum a hoʻihoʻi i kāna mau puke ma mua i kahi manawa pōkole.

No laila, nā lā mua ma hope o ka pau ʻana o ka papaʻai 10 mau lā, e hoʻomau i ka hoʻopili ʻana i ka ʻōnaehana nutritional like, akā i kahi mana māmā. ʻO kahi laʻana, e hoʻohui i nā huahana waiū (yogurt, tī tī, tī) i ka palaoa, a laila nā mea kanu, a laila ka ʻiʻo a me ka moa. E hoʻomau i ka inu ma ka liʻiliʻi he 1.5 liters o ka wai i kēlā me kēia lā. Kaohi i nā ʻāpana o ka meaʻai. E hoʻāʻo e kāohi i nā mea momona a me nā meaʻai starchy. Koho i nā mea olakino olakino:

• nā hua maloʻo,
• marmalade,
• marshmallow.

Panina hopena

Inā makemake ʻoe e lilo i kaupaona me ka hōʻeha ʻole i ke olakino a mālama i ka hopena no ka manawa lōʻihi, pili i nā loina ʻelua: ka hoʻomau a me ka lohi. No laila, ʻoi aku ka maikaʻi o ka huli ʻana i nā papaʻai wā pōkole e like me ka hiki. ʻO ka pahuhopu nui o ka hemo ʻana o nā paona keu e mālama pono iā ʻoe iho a me kou kino, ʻaʻole ka nui o nā lole a me nā helu ma nā unahi.

E nānā i ka wikiō: Dennis Pavao - Ua Mau Ke Ea O Ka Aina I Ka Pono (Nowemapa 2024).