ʻO ka papaʻai e lilo a 5 kg i 2 mau pule

Anter

• He aha kāu e ʻai ai?
• Nā Mea ʻAi e Hōʻalo
• ʻO ka papa hoʻohaʻahaʻa kaumaha i 2 mau pule
• Nā ʻōlelo aʻoaʻo ʻē aʻe no ka lilo ʻana o ka paona
• ʻO nā kīʻaha diuretic e hoʻoliʻiliʻi i ka ʻōpū
• E hoʻāʻo i kou ʻike i ka papaʻai olakino
• E hoʻāʻo i kou ʻike!

No ka lilo ʻana o ke kaupaona i 2 mau pule he pono e loaʻa kahi papaʻai olakino a kaulike hoʻi, he mea nui e hoʻopili i nā huaʻai, nā mea kanu a me nā meaʻai holoʻokoʻa i piha i ka fiber, me ka hoʻohui i ka ʻōlelo paipai e hōʻalo i ka hoʻohana ʻana i nā meaʻai i hana ʻia, nā meaʻai palai, nā meaʻai paʻa e like me ka pizza a me ka lasagna, nā sausages, nā meaʻai wikiwiki, a pēlā aku.

I nā hebedoma 2 hiki ke nalowale ma waena o 1 kg a me 5 kg, akā hiki ke loli ke kaupaona ʻana e like me ka metabolism o ke kanaka, ʻo ka ʻoiaʻiʻo o ka ʻai ʻana e hana pono ʻia a me ka hoʻomaʻamaʻa ʻana i nā hana hoʻoikaika kino i kēlā me kēia manawa.

No ka hoʻokō ʻana i ka pahuhopu, hōʻike ʻia e hana ke kanaka i nā hana aerobic nui, e like me ka holo ʻana, ʻau ʻana a i ʻole ka hele wāwae ʻana, e laʻa me ke kōkua ʻana i ke kino e hoʻohana i ka ikaika hou a puhi i ka momona i hōʻiliʻili ʻia. E nānā i kahi papa inoa o nā hana hoʻoliʻiliʻi maikaʻi loa.

He aha kāu e ʻai ai?

I mea e hōʻemi ai i ke kaupaona i 2 mau pule, ʻo nā meaʻai i ʻae ʻia nā huaʻai a me nā mea kanu, no ka mea waiwai lākou i ka fiber, e hōʻoiaʻiʻo ana i ka manaʻo o ka māʻona a hoʻomaikaʻi i ka hele ʻana o ka ʻōpū. Nā meaʻai e like me:

• Oat;
• Quinoa;
• Laiki;
• Berena palaoa holoʻokoʻa;
• Huamoa;
• Pīhī;
• Granola manuahi kō;
• ʻUala;
• Flax, sunflower, ʻumeke a me nā ʻanoʻano sesame;
• ʻO nā hua maloʻo e like me nā nati, nā ʻalemona, nā peanuts a me nā nati cashew;
• Ka waiū skimmed a me nā mea loaʻa, e like me ka tī keʻokeʻo.

ʻO nā meaʻai ʻē aʻe e hiki ai ke wikiwiki i ka metabolism a no laila makemake i ka pohō o ke kaupaona nā meaʻai thermogenic, e like me ke kinamona, nākani, nā pepa ʻulaʻula, nā kope, nā kī ʻōmaʻomaʻo a me nā vīne cider apple, i hiki ke hoʻokomo pū ʻia i ka papaʻai E aʻo hou aʻe e pili ana i nā meaʻai thermogenic.

Nā Mea ʻAi e Hōʻalo

ʻO nā meaʻai e pono ke hōʻalo ʻia ka waiwai o ka paʻakai, kō, kō palaoa keʻokeʻo a me nā momona, e like me:

• Kō: ke kō, nā mea ono, nā mea ʻono, nā pōpō, kokoleka;
• Paʻakai: ka paʻakai, ka mea soy, ka mea ʻai ʻo Worcestershire, nā cubes o kaʻiʻo a me nā mea kanu mea kanu, nā mea ʻai mea ʻai, nā ʻopa pauka;
• Palaoa palaoa keʻokeʻo: nā berena, nā pōpō, nā pai, nā meaʻai keʻokeʻo, nā meaʻai māmā;
• Momona: nā meaʻai palai, nā ʻiʻo ʻulaʻula, puaʻa, sausage, sausage, salami, nā ʻiʻo ʻulaʻula i kiʻekiʻe i ka momona, ka waiū piha a me nā waiū melemele e like me cheddar a me ka ipu ʻaoʻao.
• Nā huahana i hana ʻia: kuki i hoʻopihapiha ʻia, nā meaʻai māmā pūʻolo, nā meaʻai paʻahau paʻahau, pizza, lasagna, nā mea inu momona a me nā wai pahu.

I mea e pani ai i ka paʻakai i ka hoʻomākaukau ʻana o ka meaʻai, hiki iā ʻoe ke hoʻohana i nā mea kanu maoli a me nā mea ʻala e like me ka ʻaka, kālika, rosemary, ka pāhiri, ka thyme, ka basil a me ka oregano, no ka mea e hoʻomāhuahua i ka meaʻai a ʻaʻole ia e hoʻoulu i ka wai i ke kino.

ʻO ka papa hoʻohaʻahaʻa kaumaha i 2 mau pule

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 lā e lilo a 5 kg i loko o ʻelua mau pule. Ma hope o kēia mau lā ʻekolu hiki i ke kanaka ke hui pū i kā lākou papa inoa ponoʻī e noʻonoʻo nei i nā ʻōlelo aʻoaʻo i hōʻike ʻia ma mua.

Mea ʻai māmā	Lā 1	Lā 2	Lā 3
ʻAina kakahiaka	1 aniani o ka waiū skim + 1 ʻāpana o ka palaoa a pau me ka ʻāpana o ka tī keʻokeʻo + 1 ʻāpana o ka umauma turkey	1 yogurt momona-momona + 1/4 kī kīʻaha + 1 ʻalani mau hua chia + 1/2 maiʻa i kālai ʻia	Kope me ka waiū skimmed a me ka momona ʻole + 1 ʻeke pancake + 1 ʻāpana o ka tī keʻokeʻo
Mea ʻai kakahiaka	1 ʻāpana o ka papaya me 1 punetune o ka ʻoka	1 aniani o ka wai detox ʻōmaʻomaʻo	1 ʻāpana o ka wai wai + 10 wae o ka peanuts
Pāʻina awakea	1 ʻāpana o ka hake ʻai + 3 punetēpō o ka laiki ʻeleʻele + 2 punetēpō o nā pī + + salakeke broccoli me kāloti +	1 hoʻopiha moa me ka ʻoma kōmato maoli + 3 punetēpu o ka pasta wholegrain + salakeke me 1 punetēpō o ka pīnani + 1 puna puna o ka aila ʻoliva	1 hoʻopiha umauma kuhukukū + 4 punetēpu o ka quinoa + 1 kīʻaha o nā mea ʻai i kuke ʻia + 1 puna puna o ka aila ʻoliva
Mea ʻai ahiahi	1 apple + 2 ricotta toast	ʻO ka wai Papaya me ka punetune 1 o ka flaxseed	1 yogurt momona-momona + 6 mau hua

Hoʻololi nā nui i hoʻopili ʻia i ka papa kuhikuhi e like me ka makahiki, ka moekolohe, ka hoʻoikaika kino a me ke kū ʻana a i ʻole ka loaʻa ʻole o nā maʻi āpau, no laila he mea nui e hele i ke kauka meaʻai e hoʻokō i kahi loiloi piha a helu i kahi papaʻai meaʻai e like me nā makemake o ka ahonui. poʻe.

E ʻike i ke wikiō ma lalo nei no nā ʻōlelo aʻoaʻo hou e hoʻomaloʻo i ka ʻōpū a wehewehe i ka ʻōpū.

Nā ʻōlelo aʻoaʻo ʻē aʻe no ka lilo ʻana o ka paona

ʻO kekahi ʻōlelo aʻoaʻo ʻē aʻe i mea nui e ukali ai i ka hoʻonohonoho ʻana i ka papa ʻaiaola no ka lā.

• E ʻai i 5 a 6 ʻai i ka lā: 3 ʻai nui a 2 a i 3 mau mea ʻai māmā, paipai ʻia e ʻai i kēlā me kēia 3 hola;
• Pau ka 3 i ka 4 hua i ka lā, e hāʻawi ana i ka makemake i nā hua me ka peel a me ka ʻeke;
• Pono ka hapalua o ka pā me nā mea kanu, ka ʻaina awakea a me ka ʻaina awakea, a he mea nui ia e ʻai ma ka liʻiliʻi he 2 i ka lā;
• Paipai ʻia e koho i hoʻokahi wale nō kumu o nā kāhūhā, e ʻalo nei i ka waiho ʻana ma mua o hoʻokahi kumu ma ka pā;
• Koho ma waena o nā pi, kulina, pi, pīpī, soybeans a me nā lihi e like me ke kumu o ka protein mea kanu a kau i nā punetune 2 wale nō ma ka pā;
• Wehe i nā momona āpau mai ka ʻiʻo ma mua o ka ʻai ʻana, me ka ʻili o ka iʻa, ka moa a me ka kuhukukū, me ka hoʻemi ʻana i ka ʻai o ka ʻulaʻula i 2 mau manawa i ka pule.

Hiki ke hoʻohui i kahi wai detox i hoʻokahi o nā meaʻai māmā, kahi mea pono e hoʻomākaukau ai me nā mea kanu, ʻoiai waiwai lākou i ka fiber. E nānā i kahi papa hana wai detox e lilo ke kaumaha.

ʻO nā kīʻaha diuretic e hoʻoliʻiliʻi i ka ʻōpū

Ma waho aʻe o ka meaʻai, pono ʻoe e hoʻopukapuka i ka ʻai ʻana o nā tiuretic diuretic e hoʻonui ai i ka metabolism, e like me ka tī ʻōmaʻomaʻo, matcha tī, kī hibiscus (pua jamaica) a me nā kīʻaha ginger me nā pineapple. I loaʻa ka hopena i makemake ʻia, pono ʻoe e inu i 3 a 4 mau kīʻaha tī i ka lā, me ka ʻole o ka hoʻohui kō.

He mea nui ia e inu ma ka liʻiliʻi he 1.5 L o nā wai i kēlā lā i kēia lā, ʻoi aku ka maikaʻi o nā diasetic diuretic a i ʻole wai, e hakakā i ka paʻa ʻana o ka wai a hoʻomaikaʻi i ka ʻōpū.

E hoʻāʻo i kou ʻike i ka papaʻai olakino

E lawe i kēia nīnau nīnau wikiwiki e ʻike i kāu pae o ka ʻike e pili ana i ka ʻai ʻana i kahi papaʻai pohō maikaʻi.

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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