Hoʻopaʻa haʻawina: 3 mau hana maʻalahi e lilo i ka kaumaha

Anter

• 2. ʻAi i kēlā me kēia 3 hola
• 3. E aʻo hou i ka pā
• Papaʻai hoʻemi kaumaha me ka hoʻomaʻamaʻa meaʻai
• E hoʻāʻo i kou ʻike
• E hoʻāʻo i kou ʻike!

ʻO ke ala ʻoi aku ka maikaʻi e lilo ai ke kaupaona me ka holo ʻole ʻana o ka makaʻu i ka loaʻa hou ʻana o ke kaumaha ma o ke aʻo hou ʻana i ka papaʻai, ʻoiai kēia ala e hiki ai ke hoʻāʻo i nā meaʻai hou a hoʻēmi i ka nui o nā meaʻai i ka wā ʻai. No laila, hiki ke lilo i ke olakino me ke olakino, me ka ʻole o ke ʻimi ʻana i nā lāʻau a i ʻole ke ʻoki ʻana e lilo ai ka kaumaha. Eia nō naʻe, no ke ʻano he hopena, he mea nui e hele pū ka loli me ke ʻano o ka ʻai me ka hana o ka hoʻoikaika kino maʻamau.

ʻO ke aʻo hou ʻana i ka papaʻai he kānalua ka meaʻai maikaʻi loa no ka pohō kaumaha o ke olakino, a me ka ʻai ʻana i nā meaʻai olakino, e like me nā huaʻai, nā mea kanu, nā mea kanu a me nā ʻono wīwī a hoʻemi i ka ʻai o nā meaʻai i hana ʻia, nā mea inu momona, nā meaʻai palai a me nā meaʻai i momona i ke kō.

He mea nui e mālama ʻia ka hoʻomaʻamaʻa meaʻai ma lalo o ke alakaʻi a ka mea hānai, no ka mea he hana lohi ia a pono e noʻonoʻo i nā ʻano o ka ʻai ʻana ma mua a me ka nohona. Hoʻohui ʻia, hiki i ka mea ʻai meaʻai ke hana i kahi loiloi a hoʻoholo i ka nui o nā paona e pono e lilo i hiki ke kiʻi ʻia ke kaupaona kūpono no ka makahiki a me ke kiʻekiʻe, i mea e pale ʻia ai nā pilikia olakino. E kau i kāu ʻikepili ma ka calculator aʻe e ʻike ai i kāu kaupaona kūpono.

He mea nui ka hydration me ka wai no ka mea ʻaʻohe ka wai o ka wai a hoʻomaʻemaʻe i nā toxins mai ke kino, hoʻoikaika i ka detoxification. ʻO ka mea maikaʻi ka inu ʻana i 1.5 a 2 liters o ka wai, akā inā pilikia ʻoe i ka inu ʻana i kēia wai āpau, e hoʻāʻo e kau i kahi ʻāpana o ka ʻāpana a i ʻole ka ʻuwī ʻana i ka hapalua o ka lemon i loko o kahi ʻōmole wai anuanu a inu i mau mea inu i ka lā.

ʻO kekahi hiki ke inu i nā wai ʻē aʻe ke inu kī ʻole me ke kō, akā ʻaʻole inu i ka wai hana, soda a wai wai maoli paha me ke kō no ka mea hāʻawi lākou i ka ikehu keu, akā make wai.

2. ʻAi i kēlā me kēia 3 hola

ʻAi ʻia ka ʻai ʻana o kēlā me kēia 3 hola no ka mea ʻoi aku ke kūpaʻa o ke kiʻekiʻe o ke kō glucose a manaʻo ʻoe ua emi ka pōloli a hiki ke noʻonoʻo maikaʻi i ke kula a i ʻole ka hana.

I hiki iā ʻoe ke ʻai i kēlā me kēia 3 hola, e hoʻopau ʻia ka nui o nā meaʻai i kēlā me kēia pāʻina, kahi o ka ʻaina kakahiaka, kakahiaka kakahiaka, ʻaina awakea, ʻaina awakea, ʻaina ahiahi a me ka ʻaina ahiahi. Inā manaʻo ʻoe ʻaʻole hiki iā ʻoe ke hana i nā mea māmā, hoʻāʻo e ʻai i ka liʻiliʻi no ka ʻaina kakahiaka a me ka ʻaina awakea, a inā paʻakikī ʻoe e ʻai i ka ʻaina kakahiaka, e hoʻāʻo e ʻai i ka ʻai no ka ʻaina awakea a me ka ʻaina ahiahi.

3. E aʻo hou i ka pā

No ke koho ʻana i ka meaʻai ʻoi aku ka pono e aʻo hou ʻoe i ka pā. ʻOi aku ka ʻono o nā salakeke, nā sopa a me nā mea ʻai i kuke ʻia ke hoʻopau ʻoe i ka ʻai ʻana i nā meaʻai i piha i ka ʻono a me nā mea hoʻonani ʻono.

Inā ʻaʻole ʻoe makemake i kekahi meaʻai a ʻike he mea nui ia no ka mea ua piha i nā wikamina a no ka mea ʻoi aku ka nui o kāna mau calorie ma mua o ka hamburger, e laʻa, e hoʻāʻo i mau manawa. ʻO ka kuke ʻana i nā mea kanu me ka lau bay a me ka hoʻohui ʻana i ka ʻāpala kālika i wāwahi ʻia i nā sopa ke hāʻawi i kahi ʻono ʻoluʻolu hou aku, e kōkua ana i ka hoʻopili ʻana.

E hoʻāʻo i nā loina hou a koho mau i nā meaʻai āpau, no ka mea, hoʻemi lākou i ka pōloli me ka hoʻoponopono ʻana i ka ʻōpū, a hoʻōki i ka ʻai ʻana mea 'ai wikiwiki a me nā meaʻai palai. E ʻai ma ka liʻiliʻi he 2 mau hua i ka lā, maikaʻi lākou ma ke ʻano he mea ʻono.

No kēia mau hoʻololi e hoʻokō ʻia i kēlā me kēia lā, pono e hana i kahi hoʻololi 1 i kēlā me kēia pule a hiki i ka lilo ʻana i ʻano maʻamau e lawe mau loa ʻia. E ʻike i nā ʻōlelo aʻoaʻo aʻe pehea e ʻai pono ai me ka loaʻa ʻole o ka momona a me ka wī.

Papaʻai hoʻemi kaumaha me ka hoʻomaʻamaʻa meaʻai

ʻO kahi laʻana o ka papa kuhikuhi 3 lā no ka poʻe makemake e lilo i ka paona me ke aʻo hou ʻana i ka papaʻai.

	Lā 1	Lā 2	Lā 3
ʻAina kakahiaka	1 berena cereal me ka tī keʻokeʻo a me ka wai ʻāpala.	1 yogurt me 2 punetēpu o ka granola a me 3 mau ʻōpelu.	ʻO ka mea hoʻonani Avocado me 2 toasts
Hoʻohui	1 yogurt mānoanoa me ka meli	1 ʻāpana o ka tī keʻokeʻo me ka pea	3 pahūpahū me ka sesame
ʻAina awakea	ʻO 1 steak turkey steak me ka laiki palaunu a me ka salakeke ʻulaʻula, nā pepa a me nā kulina, i hoʻowali ʻia me ka wai lemon a me nā oregano. 1 ʻāpana o 100 g o ka wai waipuna, no ka meaʻono.	1 hua moa i hoʻolapalapa ʻia me 1 kaʻuala i hoʻolapalapa ʻia a me kāpeti i kōni ʻia. ʻAlani ʻalani.	1 mau wāwae moa i hoʻomoʻa ʻia me ka punetune 1 o ka mea kuke a kuke ʻia me ka pasta me ke kōmato, ka ʻaka a me ka eggplant. 1 pea momi.
ʻAina awakea	1 yogurt me 2 punetēpō o nā flakes oat.	1 kāloti ma nā koʻokoʻo a me 2 toasts me ka tī keʻokeʻo	1 maiʻa a me 5 mau hua liʻiliʻi
ʻAina ʻaina awakea	1 ʻāpana o ka iʻa hoa kāne i hoʻomoʻa ʻia i ka umu me nā kāloti a me nā kāloti. ʻĀpala meaʻai ʻole 1.	1 ʻāpana o ka salmon kālua ʻia me ka laiki palaunu a me ka broccoli kuke i hoʻowali ʻia me 1 teaspoon o ka ʻaila ʻoliva. 1 ʻāpana o 100 g melon, no ka mea hoʻonoe.	1 ʻāpana o ka hake i hoʻomoʻa ʻia me 1 kaʻuala i hoʻolapalapa ʻia a me ka cauliflower i hoʻolapalapa ʻia me ka teaspoon o ka ʻaila ʻoliva. 1 kiwi meaʻai ʻono
Pāʻina ʻaina	Mint tī a me 2 toast	ʻO ka wai ʻalani a me ka palaoa 1/2 me ka waiūpaka	1 yogurt mānoanoa me ka meli

ʻO ke kaupaona ʻana ma o ke aʻo ʻana i ka papaʻai maikaʻi loa no ka mea ʻoiai ʻo ka lohi o ka lilo ʻana o ke kaupaona, aʻo ia iā ʻoe pehea e ʻai pono ai, e hoʻēmi nei i ka hopena o ka hopena o ka accordion, ka mea maʻa mau i nā papa ʻaina paʻa loa.

ʻO ka ʻai ʻana i ka papaʻai kaulike, alakaʻi ʻia e kahi mea hānai, me ka hala ʻole o hoʻokahi lā, no 3 mau pule e hōʻoia i ka hoʻomaka maikaʻi o ka hoʻomaʻamaʻa ʻana i ka meaʻai a e hoʻomau ʻia ia, e maʻalahi ai ka lilo ʻana o ke kaupaona a me ke olakino olakino. He mea nui ka ʻai kala ʻana no ka papaʻai kaulike, e ʻike pehea e hiki ai i ka ʻai kala ʻana ke hoʻomaikaʻi i ke olakino.

Inā pilikia ʻoe i ka ʻai ʻana i nā huaʻai, nā lau a me nā meaʻai āpau, e nānā i ke wikiō ma lalo a ʻike i nā ʻōlelo aʻoaʻo no ka ʻai ʻana i nā mea āu e makemake ʻole ai a aʻo hou i kou alo.

Eia hou, ʻo ka hoʻomaʻamaʻa ʻana i ka hoʻoikaika kino 3 mau manawa i ka pule he mea nui nō hoʻi e lilo kaupaona. E nānā i kekahi mau koho no nā hana hoʻoliʻiliʻi kaumaha i hiki ke hana ʻia ma ka home.

E hoʻāʻo i kou ʻike

Hoʻopiha i kēia nīnau nīnau wikiwiki e ʻike i kāu pae o ka ʻike e pili ana i ka manaʻo o ka papaʻai olakino.

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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