ʻO ka papaʻai koa: kahi alakaʻi alakaʻi (me kahi papa ʻaina)

Anter

• He aha ka papa koa koa?
• Pehea e hana ai ka pūʻali koa koa?
• Ka Hoʻolālā ʻAi
• Lā 1
• Lā 2
• Lā 3
• 4 mau lā i koe
• ʻAe ʻia nā meaʻai hou
• Kau ʻia ka papa ʻaina koa ma nā hōʻike?
• He palekana a hoʻomau paha ka papaʻai koa?
• Hiki iā ʻoe ke lilo maoli 10 mau paona i hoʻokahi pule?
• Hiki ke hana, ʻaʻole naʻe no ka lōʻihi

ʻO ka papaʻai koa i kēia manawa kekahi o nā "ʻai" kaulana loa o ka honua. Ua ʻōlelo ʻia e kōkua iā ʻoe e lilo koke ke kaupaona, a i 10 mau paona (4.5 kg) i hoʻokahi pule.

Manuahi nō hoʻi ka papaʻai koa. ʻAʻohe puke, ʻai nui a pipiʻi paha e pono ai ʻoe e kūʻai.

Akā hana maoli paha kēia papaʻai, a he mea ia e hoʻāʻo ai ʻoe? Hōʻike kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana i ka papa koa koa.

He aha ka papa koa koa?

ʻO ka papaʻai koa, i kapa ʻia ka papaʻai 3 lā, he papa hana hoʻemi kino e hiki ke kōkua iā ʻoe e lilo a 10 paona i ka pule.

ʻO ka papaʻai papa koa pūʻali e pili ana i kahi papa ʻaina 3 lā i ukali ʻia e nā lā he 4, a hoʻomau hou ʻia ka pōʻaiapuni o ka pule a hiki i kou pae ʻana i kāu kaupaona.

Wahi a nā poʻe kākoʻo i ka papaʻai e hoʻolālā ʻia ia e nā meaʻai i ka pūʻali koa US i mea e wikiwiki ai nā koa i luna.

Eia naʻe, ʻo ka ʻoiaʻiʻo ʻaʻole pili ka papaʻai i kekahi pūʻali koa a i ʻole aupuni aupuni.

Hele pū ka papa koa pūʻali koa i nā inoa ʻē aʻe pū kekahi, e like me ka papa ʻaina navy, ka papa koa a me ka papaʻai kalima.

ʻO ka papaʻai koa kahi papa haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa i koi ʻia e hāpai i ka hōʻemi koʻikoʻi nui i hoʻokahi pule.

Pehea e hana ai ka pūʻali koa koa?

Hoʻokaʻawale maoli ʻia ka papa koa koa 3 lā i 2 mau ʻāpana ma kahi o 7 mau lā.

No nā lā 3 mua, pono ʻoe e hāhai i kahi papa ʻaina calorie haʻahaʻa no ka ʻaina kakahiaka, ʻaina awakea a me ka ʻaina awakea. ʻAʻohe meaʻai māmā ma waena o nā meaʻai.

ʻO ka nui o ka lawe ʻana o ka calorie i kēia wā he 1,100-1,400 mau calorie i kēlā me kēia lā.

ʻOi aku ka haʻahaʻa o kēia ma mua o ka awelika o nā mākua, akā hiki iā ʻoe ke nānā i kāu mau koi calorie ponoʻī me ka hoʻohana ʻana i kēia calculator.

No nā lā he 4 i koe o ka pule, paipai ʻia ʻoe e ʻai i ke olakino a hoʻomau i ka haʻahaʻa o kāu calorie.

Wahi a nā poʻe kākoʻo i ka papaʻai hiki iā ʻoe ke hana hou i ka papaʻai i nā manawa he nui a hiki i kou pae pahuhopu.

ʻO nā lā 3 mua o ka papa koa koa kahi hoʻonohonoho papa ʻaina a hoʻopili i ka palena ʻana o ka calorie. Heʻuʻuku nā kapu i nā lā ʻehā i koe.

Ka Hoʻolālā ʻAi

ʻO kēia ka papa ʻaina ʻai 3 lā ma ka papaʻai koa.

Lā 1

ʻO kēia ka papa ʻaina no ka lā 1. Loaʻa ma kahi o 1,400 nā calorie.

ʻAina kakahiaka:

• ʻO kahi ʻāpana o ka toast me 2 punetēpō o ka pīpī pīni.
• ʻO ka hapalua o ka hua waina.
• He kīʻaha kope a i ʻole tī (koho).

ʻAina awakea:

• He ʻāpana o ka toast.
• Hapalua kīʻaha tuna.
• He kīʻaha kope a i ʻole tī (koho).

ʻAina ahiahi:

• ʻO kahi 3-oz (85 gram) e lawelawe ana i kaʻiʻo me kahi kīʻaha o nā pīni ʻōmaʻomaʻo.
• ʻApala liʻiliʻi.
• Maiʻa hapalua.
• Hoʻokahi kīʻaha kalima vanilla.

Lā 2

ʻO kēia nā meaʻai no ka lā 2, ka nui o kahi o 1,200 calories.

ʻAina kakahiaka:

• He ʻāpana o ka toast.
• Hoʻokahi hua moa paʻakikī.
• Maiʻa hapalua.
• He kīʻaha kope a i ʻole tī (koho).

ʻAina awakea:

• Hoʻokahi hua moa paʻakikī.
• Kahi kīʻaha tī.
• 5 mau paʻi paʻakai.
• He kīʻaha kope a i ʻole tī (koho).

ʻAina ahiahi:

• ʻElua ʻīlio wela, me ka bun ʻole.
• ʻO ka hapalua kīʻaha o nā kāloti a me ka hapalua kīʻaha o broccoli.
• Maiʻa hapalua.
• ʻO ka hapalua kīʻaha o ka ice cream vanilla.

Lā 3

Eia ke kumumanaʻo no ka lā 3, kahi e kokoke ana i 1,100 mau calories.

ʻAina kakahiaka:

• ʻO kahi'āpana 1-auneke o ka tīhi cheddar.
• 5 mau paʻi paʻakai.
• ʻApala liʻiliʻi.
• He kīʻaha kope a i ʻole tī (koho).

ʻAina awakea:

• He ʻāpana o ka toast.
• Hoʻokahi hua, kuke ʻia naʻe makemake ʻoe.
• He kīʻaha kope a i ʻole tī (koho).

ʻAina ahiahi:

• He kīʻaha tuna.
• Maiʻa hapalua.
• 1 kīʻaha o ka vanilla hau kalima.

Manaʻo ʻoe e inu i ka nui o ke kofe a i ʻole tī e like me kou makemake, inā ʻaʻole ʻoe e hoʻohui i nā calorie mai ke kō a i ʻole ka kirimalu. Inu nui i ka wai.

4 mau lā i koe

Pili ke koena o ka pule i ka ʻai ʻana.

ʻAe ʻia nā meaʻai māmā a ʻaʻohe mea pāpā pūʻulu meaʻai. Eia naʻe, paipai ʻia ʻoe e kaohi i nā nui o ka hapa a mālama i ka loaʻa ʻana o ka calorie ma lalo o 1,500 i kēlā me kēia lā.

Hiki iā ʻoe ke ʻike i kahi papa inoa o nā pūnaewele a me nā polokalamu e nānā i kāu lawe ʻana i ka calorie i kēia ʻatikala.

ʻAʻohe kānāwai ʻē aʻe no nā lā he 4 i koe o ka papaʻai.

ʻO nā lā 3 mua o ka papaʻai kahi papa kuhikuhi i hoʻonohonoho ʻia, ʻoiai ka 4 ʻē aʻe i hoʻēmi liʻiliʻi ʻia. Paipai ʻia ʻoe e ʻai i ke olakino a kaohi i nā calorie no nā lā he 4 i koe.

ʻAe ʻia nā meaʻai hou

ʻAe ʻia nā mea pani i ka wā o 3 mau lā no ka poʻe me nā papaʻai papaʻai, akā pono nā ʻāpana i ka helu like o nā calorie.

ʻO kahi laʻana, inā loaʻa iā ʻoe kahi alani pīnū, hiki iā ʻoe ke kuapo i ka waiū pī no ka bata almond.

Hiki iā ʻoe ke hoʻololi i 1 kīʻaha tuna no kekahi ʻalemona inā he mea ʻai ʻole ʻoe.

ʻO nā mea āpau ka waiho like ʻana o nā calorie. Inā ʻoe e hoʻololi i ka papa ʻaina i kēlā me kēia ʻano, pono ʻoe e helu ana i nā calorie.

Paipai ka poʻe kākoʻo i ka papaʻai koa i ka inu ʻana i ka wai lemona wela, akā paipai e kūʻē i nā mea inu ono. Eia nō naʻe, ʻaʻohe kumu ʻepekema e lilo ai kēia i manaʻo maikaʻi.

Inā loaʻa iā ʻoe nā kaohi papaʻai, a laila ʻae ʻia ʻoe e pani i nā meaʻai o nā calorie like.

Kau ʻia ka papa ʻaina koa ma nā hōʻike?

ʻAʻole he mau noiʻi e pili ana i ka papa koa pūʻali koa. Eia nō naʻe, e lilo paha ke kanaka maʻamau i kekahi mau paona ma muli o ke kaohi o ka calorie i hoʻokahi pule.

Inā heʻuʻuku nā kalori e komo i kāu momona momona ma mua o ka waiho ʻana iā ia, ua lilo ka momona. Manawa.

Eia nō naʻe, koi ka poʻe kākoʻo i ka papaʻai he loaʻa kekahi kaumaha o ke kaumaha ma muli o nā "hoʻohui kai" i ka papa ʻaina. ʻ saidlelo ʻia kēia mau hui ʻana e hoʻonui i kāu metabolism a puhi i ka momona, akā ʻaʻohe ʻoiaʻiʻo ma hope o kēia mau koi.

Aia i loko o ke kope a me nā kī ʻōmaʻomaʻo nā mea hoʻohui e hiki ai ke hoʻonui iki i ka metabolism, akā ʻaʻohe ʻike ʻia i hui pū ʻia o nā meaʻai e hiki ke hana i kēia (,,,).

A, inā ʻoe e nānā i nā meaʻai āpau i hoʻopili ʻia i ka papa ʻaina, ʻaʻole ia he mea like me ka papaʻai momona.

ʻO nā meaʻai kiʻekiʻe i ka protein e hoʻonui i ka metabolism ma mua o nā meaʻai (,). Akā ʻo ka hapa nui o nā meaʻai i ka papa koa pūʻali koa haʻahaʻa i ka protein a kiʻekiʻe i nā carbs, kahi hui maikaʻi ʻole no ka pohō kaumaha.

Wahi a kekahi poʻe ua loaʻa i kēia papaʻai nā pono olakino like i ka hoʻokē ʻai pinepine ʻana. Eia nō naʻe, ʻaʻohe hoʻokēʻai e pili ana i ka papaʻai, no laila he wahaheʻe kēia.

Hiki i ka papaʻai koa ke kōkua iā ʻoe e lilo i ka kaupaona no ka mea he haʻahaʻa loa ia i nā calorie. Eia nō naʻe, ʻaʻohe ona pono kūikawā e ʻoi ai ka maikaʻi ma mua o nā papa hana i kaupalena ʻia i nā calorie.

He palekana a hoʻomau paha ka papaʻai koa?

Pakele paha ka papaʻai koa no ke kanaka maʻamau no ka mea pōkole loa ia e hana ai i ka pōʻino mau loa.

Eia nō naʻe, inā ʻoe e hāhai i kēia papaʻai i mau mahina i ka manawa hoʻokahi, hiki i ka palena koʻikoʻi ma luna o nā calories ke hoʻokau iā ʻoe i ka makaʻu o nā hemahema nutrient.

Heʻoiaʻiʻo loa kēia inā ʻaʻole ʻoe e ʻai pinepine i nā mea kanu a me nā meaʻai maikaʻi ʻē aʻe i kou mau lā hoʻomaha.

Hoʻohui ʻia, ʻo ka ʻai ʻana i nā ʻīlio wela, nā pahū a me nā kalima i kēlā me kēia pule ke hiki ke hana i nā pilikia metabolic. ʻAʻole pono ka ʻai Junk i ʻāpana maʻamau o kāu papaʻai.

Ma nā ʻōlelo no ka hoʻomau ʻana, maʻalahi ka hana ʻana o kēia papaʻai. ʻAʻole ia e hilinaʻi i nā loli maʻamau lōʻihi a koi wale i ka makemake no kahi manawa pōkole.

Ke ʻōlelo ʻia nei, ʻaʻole paha ia e kōkua iā ʻoe e kāpae i ke kaumaha no ka lōʻihi loa no ka mea ʻaʻole ia e kōkua iā ʻoe e hoʻololi i kāu ʻano maʻamau.

Maluhia paha ka papaʻai koa no nā poʻe olakino, akā ʻaʻole pono e hana ʻia no nā manawa lōʻihi. ʻAʻole paha ia e alakaʻi i ka lilo o ke kaupaona mau loa.

Hiki iā ʻoe ke lilo maoli 10 mau paona i hoʻokahi pule?

Ua kaulana kēia papaʻai no ka mea koi ia hiki iā ʻoe ke lilo i 10 paona (4.5 kg) i hoʻokahi pule.

ʻO ke kaulike, hiki i kēia ana o ke kaupaona ke lilo no ka poʻe keu kaupaona e kaohi loa i nā calorie. Eia naʻe, ʻo ka hapa nui o ka pohō kaumaha ma muli o ka nalowale o ka wai, ʻaʻole momona.

E hāʻule wikiwiki ke kaupaona wai i ka emi ʻana o nā hale kūʻai glycogen o ke kino, kahi e hana ai ke kaohi ʻoe i nā kalebuna a me nā calorie ().

Maikaʻi ke nānā aku i nā unahi, akā e hoʻihoʻi ʻia kēlā kaumaha ke hoʻomaka ʻoe e ʻai maʻamau.

Hiki ke lilo i 10 paona i ka pule. Eia nō naʻe, ʻo ka hapa nui o kēia kaona wai, i loaʻa hou ke hoʻomaka ʻoe e ʻai maʻamau.

Hiki ke hana, ʻaʻole naʻe no ka lōʻihi

Inā makemake ʻoe e lilo koke kekahi mau paona, a laila hiki i ka papaʻai koa ke kōkua.

Akā e loaʻa wikiwiki paha ʻoe i ke kaumaha. ʻAʻole ia he papaʻai maikaʻi no ka lilo mau ʻana o ke kaumaha.

Inā koʻikoʻi ʻoe e pili ana i ka lilo ʻana o ka kaumaha a me ka mālama ʻana iā ia, a laila nui nā ʻano hana hoʻēmi kino i ʻoi aku ka maikaʻi ma mua o ka papa koa koa.