ʻO kaʻai wikiwiki loa no ka pohō kaumahaʻo ka moeʻuhane o nā wahine he nui ka poʻe i manaʻo he hiki keʻai i hoʻokahi makahiki me ka pololeiʻole,ʻai i ka laupala a me kaʻai wikiwiki, a laila lawe a hāʻule i ka 5 kg i ka wiki hoʻokahi. Akā naʻe,ʻaʻole kēia kūpono kūpono, a he mea e maopopo ai i kaʻokoʻa ma waena o ka mea i loaʻa hou a me ka hōʻailona paʻa ma luna o ka kaulike.
Pehea ka wikiwiki wikiwiki?
I ka manawa pinepine, hoʻohana hewa nā wāhine i nā meaʻai maikaʻi no ka pohō kaumaha. ʻO nā kumu kīnā pōkole e hiki ai i nā hopena wikiwiki he ala maikaʻi loa ia e hoʻoleiʻia ai nā mea i loaʻa mai nei no ka hoʻouluʻana i nā'ōnaehana. Inā lōʻihi ka lōʻihi o ke kaumaha,ʻoi aku ka maikaʻi o ka heleʻana i ka pūnaewele kūpono, aʻo ka haʻahaʻa e alakaʻi pono iāʻoe i nāʻike makemake. ʻAʻole hiki ke lilo i nā mea i hōʻiliʻiliʻia no nā makahiki he nui!
Ma nā meaʻai wikiwiki, hoʻomaʻemaʻeʻoe i nā'ōpū, e hoʻokuʻu i ka wai kahe i nāʻupena, akā,ʻokiʻole i nā momona momona e hoʻopuni ana i ka pūhaka a me ka hipelu. Hiki iā lākou ke hoʻopili waleʻia ma o ka hoʻohuiʻana i kaʻai pono (a mau loa!) Me ka hana'aerobic a me ka mana.
ʻO kaʻai wikiwiki a me ka maikaʻi: nā koho no kēlā me kēia leʻaleʻa
ʻO ka wikiwiki o ka hemoʻana o nā paona heʻai i nā meaʻai (nā meaʻai eʻai ai i hoʻokahi huahana wale nō). Hiki iāʻoe ke koho i nā kinikiniʻelua a hoʻololi iā lākou. ʻO kekahi o kēia mau koho e kōkua iāʻoe e lilo i 3-6 kg i nā lā 7 wale nō. No laila, nā kulekele nui:
- No kahi mono-ʻai, hiki iāʻoe ke koho i kekahi huahana mai ka papa inoa āu eʻai ai i hoʻokahi pule. Hiki iā ia ke kefir (kahi kaomi o ka protein e hoʻomau i kefir kefir 1% momona momona), buckwheat, oatmeal, tomato, kukama,'ōlaʻa, mīmakai, melon. ʻO ka mea nui, he meaʻoluʻolu ia i ka hua o kāu meaʻai,ʻo ka mea kanu a me ka waiū mai me ka haʻahaʻa haʻahaʻa (ʻaʻole iʻoi aku ma mua o 40 kcal i 100 g).
- Hoʻololi, hiki iāʻoe ke koho iʻelua huahana a me nā lā'ē aʻe: no ka laʻana, hoʻokahi lā ma nā kukama, kahi lā - ma kefir.
- ʻO nā mea a pau āu e koho ai, ponoʻoe eʻai i kēia 1-1.5 kilokalo i kēlā lā i kēia lā, e māhele ana i ka nui o nā lā o kēlā me kēia lā ma o kaʻaiʻono maʻamau.
- I loko o kahi pāʻina hoʻokahi, he mea nui e inu i nā huaʻala a ma ka liʻiliʻiʻelua lita o ka wai i ka lā, iʻoleʻoe e maʻi.
Hiki ke hoʻohanaʻia kekahiʻanoʻokoʻa o kaʻai no ka poho o ka'ōpū o ka'ōpū, e like me ke kīʻana o ka'ōpū, a, me ka mālamaʻana i ka momona momona,ʻoi aʻe ka uluʻana o ka'ōpū o ka'ōpū. ʻAʻole ia i'ōleloʻia e pili i ka mono-ʻai no nā lāʻoi aku iʻoi aku i 7 mau lā, no ka mea, pilikia ka kino i ka nele i kekahi mau mea a me ka nui o nā mea'ē aʻe. Eia kekahi,ʻo kēlā me kēiaʻai paʻakikī likeʻole no kaʻike kaumaha kaumaha e hōʻike i kaʻai i loko o 600 calories i kēlā lā i kēia lā,ʻo ia keʻano haʻahaʻa loa.
Pehea e loli ai i ka wikiwiki me kaʻoleʻai?
ʻO kaʻai wikiwiki i ka home he maikaʻi, akā paʻakikī. He nui ka poʻe eʻimi nei i kahi ala eʻimiʻole ai i nā kapu kūpono. Heʻai pono kēia a me ka hakina. E ho'āʻo aʻike iāʻoe iho:
- Maiʻaiʻoe i ka palaoa me nā hua'ōmaʻomaʻo:ʻo kaʻaoʻaoʻaoʻao maikaʻi loaʻaʻole nā huaʻaina-starchy (zucchini, kāloti, pepa, kāpena);
- keʻole kaʻai wikiwiki, ka momona, ka momona, ka'ōniʻona, ka pākī, ka huki;
- pinepine ai i ka kuke i loko o ka luala ahi, ka umu, ke aerogrill,ʻaʻole - i loko o ka hohonu hohonu aiʻole i loko o ka pā palai;
- 70% o ka hua - hua a me nā mea kanu;
- Maiʻai i nā hola he 2-3 ma mua o ka moeʻana;
- mai inu i ka hora ma hope o kaʻainaʻana;
- ʻO ka meaʻai me ke kēni heʻai piha, aʻaʻole pono e hahai koke ma hope koke o kaʻaina awakea a me kaʻaina awakea! ʻO ke kūpono,ʻo kēia - aiʻole heʻelua kakahiaka kakahiaka, a - paha i kahi pōpō ahiahi;
- Mai inu i ka meaʻai,ʻo nā momona a me nā wai maikaʻi paha;
- nā māhele o ka nuiʻole o 200-250 grams i kaʻai.
ʻAʻole wikiwiki e like me nā meaʻai maikaʻi, akā ua mālamaʻia ka hopena lōʻihi, aʻoiaiʻaʻole kēia he kaumaha no ke kino.