ʻO ka papaʻai olakino: pehea e hoʻomākaukau ai i kahi papa kuhikuhi e hōʻemi i ka kaumaha

Anter

• 1. ʻO ke kumu o ka ʻaina awakea a me ka ʻaina awakea ka mea kanu
• 2. E hoʻopau i nā ʻāpana liʻiliʻi o nā haʻalako
• 3. Pono e loaʻa nā protein i nā mea māmā
• 4. Hoʻopili i ka aila ʻoliva, nā nati a me nā ʻanoʻano
• 5. He palena ko ka hua, mai hoʻonui loa
• 6. Inu wai i kēlā me kēia lā
• 7. E hoʻopau i nā protein momona momona
• Papa kuhikuhi hoʻemi kaumaha olakino
• E hoʻāʻo i kou ʻike i ka papaʻai olakino
• E hoʻāʻo i kou ʻike!

E hana i kahi papaʻai olakino a kaulike e makemake i ka lilo o ke kaumaha, pono e hana i kekahi mau loli i nā ʻano ʻai a hoʻohana i kekahi mau hana maʻalahi e hoʻonui i ka manaʻo o ka māʻona, hoʻoliʻiliʻi i ka pōloli a me ka wikiwiki i ka metabolism.

Eia nō naʻe, ke makemake ʻoe e lilo i ka paona, ʻo ka mea maikaʻi ka ʻimi ʻana i ke alakaʻi a kahi mea hānai no laila ma o ka loiloi piha ʻana e hoʻomākaukau ʻia kahi papaʻai hānai i nā pono a me nā pahuhopu o ke kanaka, e ʻae ana e mālama ʻia ka hoʻohaʻahaʻa kaumaha i ka manawa a hōʻole ʻia ka hopena o ka accordion.

E lilo kēia mau ʻōlelo aʻoaʻo i mea e loaʻa ai ke kūʻokoʻa i ka papaʻai a hoʻomākaukau i nā papaʻai olakino e lilo ai ka paona.

1. ʻO ke kumu o ka ʻaina awakea a me ka ʻaina awakea ka mea kanu

ʻO nā mea kanu a me nā legume e lilo mau i ka ʻāpana nui o ka ʻaina awakea a me ka ʻaina awakea, no ka mea e hāʻawi lākou iā ʻoe i ka māʻona hou, a ʻoi aku ka liʻiliʻi o nā calori, e makemake ai i ka pohō kaumaha. Pono e ʻokoʻa ka ʻāpana ma waena o 1 a 2 mau kīʻaha o nā mea kanu maka a i ʻole 1 kīʻaha o nā mea lau ʻai, no ka laʻana.

Hoʻohui ʻia, waiwai nā huaʻai i ka fiber, nā wikamina a me nā minelala, i kōkua e hoʻomaikaʻi i ka hana o ka ʻōpū, makemake i ke olakino o ka microbiota ʻōpū, hoʻomaikaʻi i ka metabolism a kōkua i ka detoxify i ke kino, hāʻawi i ka ikehu a hoʻonui i ka manaʻo o ke olakino. .

2. E hoʻopau i nā ʻāpana liʻiliʻi o nā haʻalako

Paipai ʻia e ʻai i nā ʻāpana liʻiliʻi o nā huʻohuhu, ʻoi aku ka maikaʻi āpau, i kēlā me kēia pāʻina, e like me nā berena, pasta, laiki, palaoa, nā palaoa a me nā tapioka. E like me ka nui o ka mea e pau ai ka loli ʻana mai kekahi kanaka a i kekahi, hiki ke hoʻomaka me ka hōʻemi ʻana i nā ʻāpana i hoʻopau ʻia. ʻO ia, inā ʻoe e ʻai maʻamau i 6 punetēpuni raiki, hoʻomaka ʻoe e ʻai i 5 a laila 4, no ka laʻana.

Eia hou, hiki iā ʻoe ke pani i ka pasta no ka zucchini a i ʻole ka eggplant, no ka laʻana, a pono ʻoe e ʻimi i nā koho ʻē aʻe e hōʻemi i ka ʻai ʻana o nā huaʻale. E ʻike i nā mea pani 4 no ka laiki a me pasta i ka papaʻai.

Hiki nō hoʻi ke pani i ka palaoa palaoa me nā ʻano palaoa ʻē aʻe i piha ka nui o ka fiber e hoʻomākaukau ai i nā pancake, nā pā a me nā pōpō, e like me ka palaoa, ka niu a me ka ʻalemona, ʻo kahi laʻana.

3. Pono e loaʻa nā protein i nā mea māmā

He mea maʻamau no ka hapanui o ka poʻe e ʻai i ka hua wale nō, kālua ʻia a berena paha me ka kope no nā mea ʻai māmā, no ka laʻana, akā ʻo ka mea maikaʻi ke hoʻololi hou aʻe a lawe mai i ka protein i kēia mau papaʻai pū kekahi, no ka mea hoʻohana lākou i ka ikehu hou aku e hoʻoiho a hoʻonui māʻona.

No laila nā laʻana maikaʻi o nā meaʻai māmā e ʻai ana 1 ʻāpana o ka berena palaoa āpau me 1 hua manu a me 1 ʻāpana o ka tī, ʻai i ka yogurt maʻamau me ka piha lima o nā nati, e hana ana i kahi pancake me ka maiʻa, ke kinamona a me ka oatmeal a i ʻole ka hana ʻana i kahi hua momona me nā ʻalemona ʻelima. .

E nānā i 6 mau meaʻai māmā-protein.

4. Hoʻopili i ka aila ʻoliva, nā nati a me nā ʻanoʻano

Nui kēia mau meaʻai i nā momona momona a me nā omega-3 maikaʻi, i loaʻa ka anti-inflammatory, hana antioxidant a hoʻonui i ka māʻona, kōkua i ke kino e hana maikaʻi. Hoʻopili pū kēia pūʻulu i nā meaʻai e like me ka avocado, ka niu, ka peanuts, nā ʻalemona, ka wai momona a me nā nati.

E hoʻokomo iā lākou i ka papaʻai, hiki ke hoʻohui ʻia i kahi teaspoon o ka ʻaila ʻoliva i ka papa ʻaina awakea a me ka ʻaina awakea. No nā meaʻai māmā, hiki iā ʻoe ke ʻai i nā hua he 1 me nā hua 10 o nā nati a i ʻole 1 mau punetēpu o ka waiūpī. Hiki ke hoʻomākaukau ʻia nā wikamina me ka avocado a hoʻohui i nā ʻano flaxseed, chia a i ʻole nā ​​paukena, no ka laʻana, i nā salakeke a i ʻole nā ​​cereal, i ka hua manu a i ʻole yogurt, no ka laʻana.

5. He palena ko ka hua, mai hoʻonui loa

ʻOiai olakino lākou, loaʻa pū kekahi i nā huaora a ʻo kekahi e ʻeli maʻalahi. No laila, ma kahi o ka ʻai ʻana i 2 a i ʻole 3 mau huaʻai i hoʻokahi pāʻina, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā hua 1 me 1 mau hua maloʻo, no ka laʻana, a i ʻole me ka yogurt maoli, no ka mea hoʻohui kēia i nā momona momona a me nā protein, e hoʻomāhuahua ana i ka ʻai.

ʻO ka mea maikaʻi e hoʻopau i nā hua i kā lākou "maʻemaʻe" ʻano, me ka ʻole o ke ʻano o ka wai, no ka mea ʻo kēia ala hiki ke loaʻa ka nui o nā olonā, kōkua i ka mālama ʻana i ke olakino o ka ʻōpū a hoʻonui i ka manaʻo o ka māʻona . Paipai ʻia e hoʻopau i 2 a 3 mau hua o ka hua i ka lā.

6. Inu wai i kēlā me kēia lā

He mea nui e hoʻopau i ka 2 i ka 2.5 L o ka wai i kēlā me kēia lā. ʻAʻole pono ka mea maikaʻi e hoʻopau i nā wai me nā meaʻai e hōʻole ai i ka hoʻopihapiha ʻana a ʻaʻole hoʻi e hoʻopau i nā ʻāpana like o nā pāʻina.

ʻO kahi koho maikaʻi loa e inu i ka wai me ka lemon, no ka mea kōkua ia e hoʻomaʻemaʻe i ka pā a hoʻoliʻiliʻi i ka makemake e ʻai i nā mea momona.

7. E hoʻopau i nā protein momona momona

He mea nui ka Protein no ke kaʻina hana pohō no ka mea kōkua ia e hoʻonui i ka māʻona a makemake i ka hoʻokumu ʻana o ka nui muscle. No laila, ʻo ka mea maikaʻi e hoʻopili i nā ʻiʻo keʻokeʻo e like me ka moa ʻili ʻole a me ka pōpō, ka iʻa i ka papaʻai o kēlā me kēia lā a, i ke ʻano o nā ʻulaʻula, e hāʻawi ai i ka makemake i nā ʻoki wīwī.

Eia hou, he mea nui nō hoʻi e hoʻopau i ka hua manu, ka waiū keʻokeʻo momona momona e like me ka ricotta a i ʻole mozzarella, a me ka waiū skim a me nā mea loaʻa. ʻO nā meaʻai ʻē aʻe e waiwai pū kekahi i ka protein he legume e like me nā pī, nā lihi a me nā pīpī, e laʻa me nā laiki e hōʻoia i ka nui o ka protein.

E ʻike i nā ʻōlelo aʻoaʻo ʻē aʻe me kā mākou mea ʻai pono:

Papa kuhikuhi hoʻemi kaumaha olakino

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 lā no ka hoʻemi a me ke olakino olakino maikaʻi.

mea ʻai	Lā 1	Lā 2	Lā 3
ʻAina kakahiaka	Kāleʻele ʻeleʻele ʻole + huina wholemeal me 2 punetēpō ricotta tī me ka oregano a me 1 hua manu scrambled	Kofe ʻeleʻele i ʻole ʻole momona + 30g o granola me 1 kīʻaha o ka niu a i ʻole ka waiū ʻalemona + 1/2 kīʻaha o ka strawberry	1 kīʻaha o ka waiū skimmed unsweetened + 1 medium pancake me ka oatmeal me 1 punetēpō o ka waiū koko
Mea ʻai kakahiaka	2 ʻāpana o ka melon + 10 mau hua o nā hua cashew	1 maiʻa kuʻi ʻia me 1 punetēpē o ka pīnī a me kahi kinamona liʻiliʻi	2 mau paʻi papaya me 1 teaspoon o ka chia
Pāʻina awakea	1 hoʻopiha umauma moa moa i ukuhi ʻia e 3 punetēpō o ka laiki ʻeleʻele me 2 punetēpō o nā pī + + 1 kīʻaha o nā mea kanu i kālua ʻia i ka aila ʻoliva + 1 pea	1 iʻa iʻa me ka ʻōmato a me ka ʻaka on the oven + 1 peach	1 piha o ka umauma turkey ʻokiʻoki i nā cubes i kālua ʻia me nā mea kanu a me ka quinoa + 1 ʻāpala
Mea ʻai ahiahi	ʻO 1 yogurt maoli me 1 puna o ka meli + 10 hua o ka peanuts	1 kīʻaha kīʻaha ginger + 2 toast holoʻokoʻa a me 2 punetēpō o ka avocado mashed (me ka ʻaka, ka ʻōmato, ka pepa a me kahi nutmeg liʻiliʻi)	1 lawelawe i nā hua gelatin hua ʻole + 6 mau hua

Hoʻololi nā nui i hoʻopili ʻia i ka papa kuhikuhi e like me ka makahiki, ke kāne, ka hana kino a inā he maʻi kāu e pili ana ʻaʻole paha, no laila ʻo ka mea maikaʻi e ʻimi i ke alakaʻi mai kahi mea hānai e hiki ai ke hana i kahi loiloi piha a me kahi papa ʻaiaʻai kūpono no ka pono pono.

Hoʻohui ʻia, e hōʻeleu i ka pohō o ke kaupaona, he mea nui nō hoʻi e hoʻomaʻamaʻa pinepine i ka hana kino, e like me ka hele wāwae, ka holo ʻana, ka ʻauʻau ʻana a me ka hulahula ʻana paha, e hana ana i ka hana no 30 a 60 mau minuke, ma ka liʻiliʻi he 3 mau manawa i ka pule.

Hiki ke hoʻokomo pū ʻia i nā tī diuretic a me thermogenic i ka papaʻai, kahi mea e kōkua ai i ka puhi ʻana i ka momona a paipai i ka pohō kaumaha. E ʻike i nā laʻana o ka tī e hoʻemi ana i ka paona.

E hoʻāʻo i kou ʻike i ka papaʻai olakino

E nānā i kāu pae o ka ʻike e pili ana i ka papaʻai olakino, e pane i kēia nīnau nīele.

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E hoʻāʻo i kou ʻike!

E hoʻomaka i ka hoʻāʻo He mea nui e inu ma waena o 1.5 a me 2 liters o ka wai i ka lā. Akā inā ʻaʻole ʻoe makemake e inu i ka wai maʻalahi, ʻo ka koho ʻoi loa:

• Inu i ka wai huaʻai akā me ka hoʻohui ʻole i ke kō.
• Inu kīʻaha, wai ʻono a i ʻole ka wai aniani.
• Lawe i nā soma māmā a papaʻai paha a inu i ka pia ʻole ʻona.

Maikaʻi kaʻu papaʻai no ka mea:

• ʻAi wau i hoʻokahi a ʻelua paha mau meaʻai i ka lā i ka nui o ka leo, e pepehi i koʻu pōloli a ʻaʻole pono e ʻai i kekahi mea ʻē aʻe no ke koena o ka lā.
• ʻAi wau i nā meaʻai me nā puke liʻiliʻi a ʻai i nā meaʻai i hana ʻia e like me nā huaʻai a me nā mea kanu. Hoʻohui, inu nui wau i ka wai.
• E like me ka wā pōloli loa wau a inu wau i kekahi mea i ka wā o ka pāʻina.

E loaʻa nā meaola nui āpau no ke kino, ʻoi aku ka maikaʻi o:

• ʻAi i nā hua he nui, ʻoiai inā hoʻokahi wale nō ʻano.
• Hōʻalo i ka ʻai ʻana i nā meaʻai palai a i ʻole nā ​​pahū pahū a ʻai wale i ka mea aʻu e makemake ai, e pili ana i koʻu ʻono.
• ʻAi iki i nā mea āpau a hoʻāʻo i nā meaʻai hou, nā mea ʻala a hoʻomākaukau paha.

ʻO Chocolate:

• ʻO kahi meaʻai maikaʻi ʻole e pono iaʻu e hōʻalo no ka momona ʻole a ʻaʻole kūpono i loko o ka papaʻai olakino.
• ʻO kahi koho maikaʻi o nā mea momona ke ʻoi aku ma mua o 70% koko, a kōkua paha iā ʻoe e lilo i ka paona a hoʻoliʻiliʻi i ka makemake e ʻai i nā mea momona i ka nui.
• ʻO kahi meaʻai, no ka mea, he mau ʻano like ʻole (keʻokeʻo, waiū a ʻeleʻele ...) ʻae iaʻu e hana i kahi papaʻai like ʻole.

I ka lilo ʻana o ka ʻai i ke olakino pono wau i nā manawa āpau:

• Hele a pōloli a ʻai i nā meaʻai pono ʻole.
• E ʻai i nā meaʻai maka a me nā hoʻomākaukau maʻalahi, e like me ka ʻai a kuke paha, me ka ʻole o nā mea momona momona a pale aku i ka nui o nā meaʻai i kēlā me kēia pāʻina.
• ʻO ka lawe ʻana i ka lāʻau e hōʻemi i koʻu makemake a hoʻonui paha i ka metabolism, i mea e hoʻoikaika ai iaʻu.

E hana i kahi aʻo maikaʻi maikaʻi loa a lilo i ka paona:

• ʻAʻole loa wau e ʻai i nā hua caloric ʻoiai ke olakino ia.
• Pono wau e ʻai i nā ʻano huaʻai inā paha he caloric loa lākou, akā i kēia hihia, ʻai liʻiliʻi wau.
• ʻO ka calories ka mea nui i ke koho ʻana i nā hua aʻu e ʻai ai.

ʻO ka aʻo hou ʻana i ka meaʻai:

• ʻAno o ka papaʻai i hana ʻia no kekahi manawa, e hiki wale ai i ka paona i makemake ʻia.
• ʻO kahi mea kūpono wale nō no ka poʻe i kaupaona.
• ʻO kahi ʻano o ka ʻai ʻana ʻaʻole wale ia e kōkua iā ʻoe e hōʻea i kou kaupaona kūpono akā hoʻomaikaʻi nō hoʻi i kou olakino holoʻokoʻa.

Mua aʻe