ʻO kaʻai wikiwiki a wikiwiki hoʻi (me ka papa kuhikuhi!)

Anter

• Papa kuhikuhi piha no 3 mau lā
• 3 mau lula maʻalahi no kēia papaʻai e holo pono
• Nā hoʻoikaika hoʻoikaika kino
• 1. Nā hana hoʻomehana
• 2. Nā hana kūloko
• E hoʻāʻo i kou ʻike i ka meaʻai
• E hoʻāʻo i kou ʻike!

No ka wikiwiki o ke kaupaona a me ke ala olakino, he mea nui ia i nā ʻano olakino o ke kanaka, kahi e hoʻopili ai i ka hana o ka hoʻoikaika kino i kēlā me kēia manawa a hoʻonui i ka metabolism a me nā meaʻai e makemake pū i ka hana o ka metabolism.

Eia nō naʻe, he mea nui e ʻike ʻo ka "wikiwiki" o ka pohō kaumaha hiki ke loli e like me ka nui o ke kaumaha āu e lilo ai. ʻO ka maʻamau, ʻo ka nui o ke kaumaha āu e lilo, ʻo ka nui o kāu lilo i ka manawa liʻiliʻi, ʻoiai ke kino i hoʻoulu ʻia i kahi stimulus ʻokoʻa ma mua o ka maʻa, ʻo ia ke kumu o ka hapa nui o ka manawa i nā pule mua o ka papaʻai i ke kaupaona ʻoi aku ka lilo.

Papa kuhikuhi piha no 3 mau lā

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi papaʻai hōʻemi kaumaha 3 lā.

Mea ʻai māmā	Lā 1	Lā 2	Lā 3
ʻAina kakahiaka	240 ml waiū skim + omelet i hana ʻia me ka hua manu 1 a me ka ʻōmato	ʻO ka mea momona momona ʻole + 1 col chia sup	ʻO ka yogurt skimmed + 1 col o ka linseed sup + 2 ʻāpana o ka tī i hoʻomoʻa ʻia me ka letusce a me ka kōmato
Mea ʻai kakahiaka	1 ʻāpala + 3 pahu pahu pahu	2 mau paʻi o ka tī keʻokeʻo + 1 pola o ka gelatin	1 pea + 3 peanuts
Pāʻina awakea	150 g o nā iʻa iʻa + 2 kolā o ka hupa naʻi + palaoa kupa + 2 mau ʻāpala	150 g o ka umauma moa + 2 kolā o ka hopa pī + + salakeka maka + 1 ʻalani	ʻO ka mea ʻai me ka quinoa + 1 hua manu i hoʻolapalapa ʻia + 1 ʻāpana o ka melona
Mea ʻai ahiahi	1 skimmed yogurt + 1 col o ke olonā flaxseed	2 mau ʻāpana o ke kinaki + 3 mau pahu pahu	1 kīʻaha unsweetened tī + mea kanu omelet

ʻO nā papaʻai e hoʻohiki ana i nā hopena wikiwiki e hana ʻia no kahi manawa kaupalena a pono e hana ʻia nā papaʻaiʻai ma lalo o ka nānā ʻana a kahi mea mālama meaʻai, keu hoʻi inā he maʻi ko ke kanaka e like me ka maʻi diabetes a me ke kiʻekiʻe. E ʻike i nā hoʻomoʻo Crepioca he 5 e lilo i ka paona.

3 mau lula maʻalahi no kēia papaʻai e holo pono

1. ʻAi ʻia nā meaʻai: nāʻiʻo momona, nā iʻa, nā hua manu, nā iʻa iʻa, ka waiū skimmed a me nā derivatives, nā ʻanoʻano, nā nati, nā legume, nā mea kanu a me nā huaʻai.
2. Nā meaʻai i pāpā ʻia: ke kō, kaʻuala, pasta, berena, laiki, palaoa, mayonnaise, pata, ʻaila, aila ʻoliva, maiʻa, huawaina, avocados a me nā meaʻai i hana ʻia e like me ka sausage, sausage, bacon a me ka ham.
3. Hoʻomaka i ka papaʻai detoxifying hoʻomaikaʻi i nā hopena, no laila e ʻike i kahi papahele maikaʻi loa no ka sopeto detox e hoʻopau i kēia papaʻai, i kēia wikiō:

Hiki ke hoʻohui ʻia kēia papaʻai me nā tī e nalo ke kaupaona, e like me ka lemona a me ka ginger a i ʻole ke kī ʻōmaʻomaʻo, e kōkua ai e hōʻemi i ka pehu ʻana a me ka paʻa ʻana o ka wai, e hoʻemi ana i ka makemake a me ka wikiwiki i ka metabolism. E aʻo pehea e hoʻomākaukau ai i nā tī e lilo i ka kaumaha.

ʻO nā lāʻau e kōkua iā ʻoe e lilo i ka paona, e like me sibutramine a i ʻole orlistat, kahi koho, keu hoʻi ke waiho ka momona i kou olakino, akā lawe wale ʻia lākou me ka ʻōlelo aʻoaʻo a ka gastroenterologist a i ʻole endocrinologist, inā ʻaʻole, ke pau ka lāʻau, ʻo ia hiki ke kau i ke kaupaona hou.

Nā hoʻoikaika hoʻoikaika kino

I mea e hoʻopiha ai i kēia papaʻai ua paipai ʻia hoʻi e kuni i nā mea ʻoi aku ka nui ma mua o kāu e ʻai ai, a no ia mea, he kōkua maikaʻi loa nā hoʻoikaika kino. ʻO nā mea ʻoi loa:

1. Nā hana hoʻomehana

ʻO nā hoʻoikaika kino maikaʻi loa e lilo ke kaupaona he aerobic, e like me ka holo wikiwiki, ka holo ʻana, ke kaʻa kaʻa, ka hoe a ʻauʻau paha. ʻO kēia ʻano hana hoʻoikaika kino ke puhi nei i ka nui o nā calorie i loko o ka manawa pōkole, kūpono no ka puhi ʻana i ka momona i hoʻonui ʻia, a me ka hoʻomaikaʻi ʻana i ka ikaika o ka puʻuwai a me ka hiki ke hanu. Pono lākou e lawe ʻia no ka liʻiliʻi o 20 mau minuke, i kēlā me kēia lā.

2. Nā hana kūloko

Kōkua ka hoʻomaʻamaʻa buttock i ka hoʻonui ʻana i ka nui o nā mākala, e ʻae iā ʻoe e hakakā i ka cellulite a hoʻomaikaʻi i ka hilinaʻi iā ʻoe iho Akā he mea nui kēia mau hoʻomaʻamaʻa no ka mea ke nāwaliwali nā mākia gluteal maximum a medium, hiki paha i ka ʻeha ma ke kua, nā kuli a me nā pūhaka.

No nā hopena maikaʻi loa, pono e hana i nā hoʻoikaika i kēlā me kēia lā ʻē aʻe, a waiwai ka papaʻai i nā meaʻai me nā protein, e like me kaʻiʻo keʻokeʻo, yogurt a me ka hua manu keʻokeʻo hua manu no ka mea makemake lākou i ka hoʻokumu ʻana o nā mākala. E ʻike i nā meaʻai waiwai protein.

ʻElua hana hoʻoikaika kino, hiki ke hana ʻia ma ka home, a i loko o kekahi mau minuke, ʻo ia:

Puka 1: I ke kūlana o nā kākoʻo 4, me kou kuʻekuʻe e kau ana ma ka papahele, e hāpai i hoʻokahi wāwae ma luna o ka laina o ke kiʻekiʻe o ka uha. ʻO ke kiʻekiʻe o ka wāwae ma kahi o 10 mau kenimika a ʻaʻohe pono e hoʻomaha i ke kuli i ka papahele. Hana i 8 hāpai a hoʻomaha no 30 kekona. E hana hou i ka hoʻoikaika i 2 mau manawa hou.

Ex 2:Ke moe nei i kou kua, nā lima ma kou mau ʻaoʻao, hāpai i kou pūhaka mai ka papahele 8 manawa i ka lālani a hoʻomaha no 30 kekona. E hana hou i ka hana like 2 mau manawa hou.

E nānā i ke wikiō e hiki mai ana a ʻike i nā ʻōlelo aʻoaʻo aʻe e lilo ka kaupaona me ka wikiwiki:

E hoʻāʻo i kou ʻike i ka meaʻai

E ʻike i kāu pae o ka ʻike e pili ana i ka ʻai olakino ma ka hoʻopiha ʻana 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