Piha ka papahana e lilo ka ʻōpū i hoʻokahi pule
Anter
- PōʻakahiEnglish
- Pōʻalua
- Pōʻakolu
- Pōʻahā
- Pōʻalima
- Pōʻaono
- Lāpule
- Nā ʻōlelo aʻoaʻo e lilo ka kaupaona a lilo ka ʻōpū
ʻO kēia polokalamu piha e lilo i ka ʻōpū i hoʻokahi pule he hui kūpono o kaʻai calorie haʻahaʻa a me nā hoʻoikaika o ka ʻōpū, hiki ke hana ʻia ma ka home, a pili i nā poʻe hoʻomaka e makemake e lilo i kaupaona a hoʻomaka i ka hoʻoikaika kino.
Kēia polokalamu e lilo kaupaona a me ka lilo opu hiki ke hana hou 2 manawa i ka lalani i ke olakino kanaka. I ke kumu o ka maʻi diabetes, ke koko kiʻekiʻe, nā puʻuwai ʻole a i ʻole nā pilikia puʻuwai, he mea nui e ʻimi i nā ʻōlelo aʻoaʻo olakino ma mua o ka hoʻomaka ʻana i nā kaohi papaʻai a i ʻole hoʻolālā hoʻolālā.
E ʻike i kāu kaupaona kūpono ma ke komo ʻana i kāu ʻikepili.
ʻO ka papahana e nalo i ka ʻōpū i ka pule he 1:
PōʻakahiEnglish
Manaʻo o ka lā: Inu i 1.5 mau lita o ke kī ʻōmaʻomaʻo ʻole. E ʻike i ke kumu o ka wikiwiki ʻana o ke kī ʻōmaʻomaʻo i ka metabolism a kōkua iā ʻoe e lilo i ka paona.
| ʻAina kakahiaka | ʻAina awakea | Mea ʻai māmā kakahiaka / awakea | ʻAina ʻaina awakea |
| 1 aniani o ka yogurt maʻamau me 1 puna o ka granola māmā a me 1 ʻōpala me ka peel | ʻO 1 steak moa moa me 1 puna o ka laiki brown a me ka lettuce a me ka saladi kōmato, kāpīpī ʻia me 1 puna (sopa) o ka flaxseed. 1 ʻalani me ka bagasse no ka mea ʻono | 1 kīʻaha inu soya a i ʻole ka waiū skimmed me 1/2 papaya, me ka ʻole o ke kō. | 1 pā o nā mea kanu i kuke ʻia i ka wai paʻakai (kāloti, nā pīni ʻōmaʻomaʻo a me ka chayote), kāpī ʻia me ka aila ʻoliva, me ka kini kēpau he 1 i ka wai. |
Hoʻomaʻamaʻa o ka lā: Ke hele nei i 30 mau minuke, hiki ma ke alanui a i ʻole ka treadmill, a laila hana i 3 set of 20 sit-ups, e like me ka mea i hōʻike ʻia ma ke kiʻi aʻe, e waiho ana ma waena o 10 a 30 kekona ma waena o kēlā me kēia hoʻonohonoho.
Pōʻalua
Manaʻo o ka lā: Inu i 1.5 mau lita o ka tiʻi artichoke ʻole i hoʻomomona ʻia
| ʻAina kakahiaka | ʻAina awakea | Mea ʻai māmā kakahiaka / awakea | ʻAina ʻaina awakea |
| 1 pā pālahalaha o ka oatmeal a me 1 maiʻa me chia | 1 hoʻopiha iʻa iʻa me 3 punetēpō o broccoli a me nā kāloti i hoʻolapalapa ʻia, kāpīpī ʻia me 1 punetēpō o ka flaxseed. 1 pea momi | 1 aniani o ka wai kāloti me ka ʻalani a me 1 puna o ka germ germ, me ʻelua toast piha me 1 ʻāpana o ka tī keʻokeʻo. | 1 pā o ka meaʻai momona, i hoʻowali ʻia me ka paʻakai, ʻakaʻakai a me kālika, a me kahi ʻōmole o ka aila ʻōpio puʻupaʻa. |
Hoʻomaʻamaʻa o ka lā: E hele wāwae i nā minuke 40 a hoʻopaʻa i kou wikiwiki ma hope o 10 mau minuke mua a laila e hoʻomaka e lohi i nā minuke he 10 i hala. A laila, hana i nā seti he 3 o ka hana aʻe, ʻo ia ke kū ʻana i ke kūlana plank no ka mea hiki iā ʻoe. Eia pehea e hana ai i ka wikiō:
Pōʻakolu
Manaʻo o ka lā: Inu i ka wai huaʻai kuko makemake ʻole he 1.5 L
| ʻAina kakahiaka | ʻAina awakea | Mea ʻai māmā kakahiaka / awakea | ʻAina ʻaina awakea |
| 1 kīʻaha kope me ka waiū a me 1 palaoa wholemeal me kahi ʻāpana o ka tī keʻokeʻo. | Hoʻomoʻa ʻia a kuke ʻia paha ka ʻūhā moa me ka lettuce a me ka salakeke arugula a me 1 puna o ka laiki, kāpīpī ʻia me 1 puna (sop) o ka olonā. 1 meaʻai kākele desser | ʻO ka lawelawe ʻana o ka granola māmā me ka 1 aniani o ka wai ʻalani ʻalani ʻole | 1 pā o ka salakeke lettuce, kukama, ʻōmato, hua hua i hoʻolapalapa ʻia me nā ʻāpana paina. |
Hoʻomaʻamaʻa o ka lā: Hele wāwae i ka hola 1 me ka wikiwiki e hoʻonui i ka wela o ka calorie. A laila, hana i ka hoʻoikaika ʻōpū oblique i 3 mau set, e like me ka mea i hōʻike ʻia ma lalo, no 1 mau minuke i kēlā me kēia set, e hoʻoikaika i kēia mau mākala a kōkua i ka wehewehe ʻana i kēia māhele, ma ka hoʻopaʻa ʻana i ka pūhaka.
Pōʻahā
Manaʻo o ka lā: Inu 1.5 L kī ʻōmaʻomaʻo me ka ginger unsweetened a i ʻole lawe i ke kīʻaha ginger e lilo kaupaona
| ʻAina kakahiaka | ʻAina awakea | Mea ʻai māmā kakahiaka / awakea | ʻAina ʻaina awakea |
| 1/2 ka huaʻai avocado me ka waiū skim a i ʻole ka waiū ʻoat. | 1 ʻāpana iʻa i hoʻomoʻa ʻia me kaʻuala a me kāpī, kāpīpī ʻia me 1 punetēpō o ka olonā. 1 ʻāpana o ka wai wai mo ka palaoa | 1 kīʻaha o ka strawberry gelatin i kāwili ʻia me 1 kīʻaha o ka yogurt maʻamau me 1 spoonful o flaxseed | 1 kīʻaha o kāloti kāloti, i hoʻowali ʻia me ka paʻakai, ʻakaʻakai a me kālika, a me kahi wai kālika o ka aila ʻōpio puʻupaʻa. |
Hoʻomaʻamaʻa o ka lā: Hele wikiwiki no 2 mau minuke a holo no 2 mau minuke ʻē, a laila hele hou no kekahi mau minuke 2 a pēlā aku a hiki i 30 mau minuke. Ke pau, hana i 3 mau noho noho no 1 mau minuke i kēlā me kēia set:
Pōʻalima
Manaʻo o ka lā: Inu i 1.5 mau lita o ka tī fennel ʻole
| ʻAina kakahiaka | ʻAina awakea | Mea ʻai māmā kakahiaka / awakea | ʻAina ʻaina awakea |
| 1 kīʻaha o ka paina a i ʻole ka wai ʻalani a me ka berena hua me ka waiūpaka | ʻO Quinoa me nā kāloti i hoʻolapalapa ʻia a me 1 moa momona manuahi a i ʻole steak pipi. 1 ʻalani me ka bagasse no ka mea ʻono | 1 aniani o ka smoothie i hana ʻia me ka ʻāpala a me ka strawberry wai yogurt | 1 pā o ka moa moa. |
Hoʻomaʻamaʻa o ka lā: Holo no 30 mau minuke, e ʻaahu ana i kahi sneaker e ʻae maikaʻi i ka hopena e hōʻalo ai i ka hōʻeha i nā hono, keu hoʻi inā ʻoi nui kou kaumaha. I ka hopena o ka holo, hana i ka hoʻoikaika kino ma hope loa e like me ka hiki iā ʻoe, hoʻomaha i 30 kekona a noho lōʻihi ke hiki.
Pōʻaono
Inu i ka 1.5 L o ka wai me kekahi mau kulu o ka lemona momona. ʻIke i kona mau pono i ka lilo o ke kaupaona me ka lemon
| ʻAina kakahiaka | ʻAina awakea | Mea ʻai māmā kakahiaka / awakea | ʻAina ʻaina awakea |
| ʻO ka wai yogurt me nā hua piha a me 1 pola kīʻaha o ka salakeke hua. | 1 pā o ka salakeke lettuce me ka arugula, ka tī a me ka crouton, i hoʻowali ʻia me ka vīnega, kāpīpī ʻia me 1 punetēpō o ka olonā. 1 ʻāpana o ka melon no ka meaʻono. | ʻO ka ʻalemona a i ʻole ka waiū skimmed e inu me 6 strawberry a me 2 toast holoʻokoʻa. | ʻO ka momona o ka leek, kahe ʻia me 1 kahe o ka aila puʻupaʻa keu |
Hoʻomaʻamaʻa o ka lā: E hele wāwae e holoholo ma waena o 2 mau minuke o ka holo ʻana, me 2 mau minuke o ka hele wāwae no ka hapalua hola, a i nā minuke 5 hope loa, e hele wāwae wale nō e hoʻolohi i kou puʻuwai. I ka hopena, hana i nā seti 3 o nā ʻaoʻao ʻaoʻao 1 mau minuke e like me ka mea i hōʻike ʻia i ke kiʻi ma lalo, e hoʻomaha ana 10 a 30 kekona ma waena o kēlā me kēia hoʻonohonoho.
Lāpule
Inu iā 1.5 L o ka wai paina me ka mint i hoʻomomona ʻole ʻia
| ʻAina kakahiaka | ʻAina awakea | Mea ʻai māmā kakahiaka / awakea | ʻAina ʻaina awakea |
1 kīʻaha o ka wai huaʻai kuko a me ka berena wholemeal me ka tī keʻokeʻo. | ʻO ka Omelet me ka pāhiri, ke kōmato a me ka punetune he 1 o ka sesame. 1 pola o nā līkiu a i ʻole 1 apple me ka peel no ka mea hoʻonoe | 1 maiʻa ʻokiʻoki me kahi granola māmā liʻiliʻi. | ʻO ka hua moa, ka moa, ke kōmato, ka pepa a me ka salakeke cuscus. |
Hoʻomaʻamaʻa o ka lā: Holo no 30 mau minuke a ma ka hopena e hana i kēia mau noho no 5 mau minuke.
Nā ʻōlelo aʻoaʻo e lilo ka kaupaona a lilo ka ʻōpū
I loko o kēia pule inā pōloli ʻoe, hoʻāʻo e ʻai i ka pea 1 a i ʻole 1 ʻōpala me ka ihi 15 mau minuke ma mua o ka ʻaina awakea a me ka ʻaina awakea no ka mea kōkua kēia mau hua i kou makemake a loaʻa kekahi mau caloriu, ʻaʻole pono e hoʻopilikia i nā hopena hope loa.
ʻO ka kaohi ʻana i ka hopohopo e pili ana i nā hopena he papahana no ka hālāwai ʻana i nā pahuhopu a no laila hiki ke hoʻohana pono ʻia e lawe a kī chamomile a i ʻole ka wai huaʻai kuko e maluhia hou aku. E nānā i nā hopena e kaupaona ʻoe iā ʻoe iho i ka lā mua, ma mua o ka hoʻomaka ʻana o ka papahana a me ka lā aʻe, i ke kakahiaka, ke hoʻopau koke ʻoe i kēia hana 1 hebedoma e nalowale ai ka ʻōpū.
Hiki ke hoʻokō ʻia kēia polokalamu i kēlā me kēia lā o ka mahina, akā hiki i ka paʻakikī ke hoʻokō me ka wā o ka PMS a i ka wā o ka menstruation, a ʻaʻole ʻae ʻia e ʻūlū ma waena o nā meaʻai. ʻO ka manawa kūpono loa e hoʻoikaika kino ai i ke kakahiaka, ma hope o ka ʻaina kakahiaka, akā hiki iā ʻoe ke hoʻoikaika kino i ka hopena o ka lā, ma mua o ka ʻaina ahiahi.
E nānā i ka wikiō aʻe a e ʻike i kekahi mau ʻōlelo aʻoaʻo e kōkua ai iā ʻoe e haʻalele ʻole i ka papaʻai.
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