E like me ka mea maʻamau, e lilo ana ke kaumaha i ka minuke hope loa? ʻAʻohe pane o nā wāhine, aʻo keʻano o ka olakinoʻaʻole hiki ke ho'ōki iā mākou i ka hahaiʻana i ka'ōlelo kūpono. Inā pau kāu kaumaha i ka wikiwiki, hiki iāʻoe ke hoʻohana i kekahi o nā meaʻai maʻamau no nā lā 3. Akā, e hoʻomanaʻo i ka wikiwiki o nā kilokilo, a hiki iāʻoe ke hoʻohana i kēiaʻoihana ma mua oʻelua manawa i ka makahiki.
Kaʻaiʻana o ka wahine mare
ʻO wai, pehea lā e hiki ai i nā wāhine mare ke hoʻohana i meaʻai wikiwiki no nā lā 3? Ma hea i loaʻa ai iā ia ka manawa e loli ai i ka kaumaha no ka manawa lōʻihi? ʻO nā mākaukau mua a pau no ka hoʻomākaukauʻana, ua piha i nā aʻalolo a me nā mea e hopohopo ai, aʻo ia hoʻi ka mea iʻakiʻia i ka momona. Akā maʻaneʻi,ʻo ke kūlana koʻikoʻi a me ka lōʻihi o ke ola - aʻaʻohe kūpono i ka loleʻahaʻaina waiwai.
ʻO ka menu koho o ka wahine male no ka mālamaʻana i ke kiʻi a me kaʻaʻahuʻana:
I ka lā 1
- ma mua o kaʻaina kakahiaka, ponoʻoe e inu i ka hapalua lita o ka wai maʻamau;
- ma hope o ka holaʻaina kakahiaka: 1 tsp. koko + 1 tsp Hulu ka meli mai ka 1 tbsp. ka waiū;
- kaʻaina - 200 g o ka iʻa iʻa a me ka umauma hānai, 300 g o nā hua ulu hou, i hoʻonaniʻia me kaʻailaʻaila;
- i ka awakea o ke kakahiaka - 300 ml o ke kaloka momona liʻiliʻi;
- kaʻainaʻaina - ka'ōpala huaʻai ma ka nui, akā ma nā'āpanaʻaʻole iʻoi aku i 200 ml.
Ma mua o ka moeʻana eʻaeʻia e inu i ke aniani kefir.
Lae 2
- i ke kakahiaka - wai;
- ʻo ka'ōmaʻomaʻo mai 2 mau hua waina a koko paha;
- kaʻaina awakea - ka'ōmaʻomaʻi.
- ka meaʻai - kaʻaina kūpaʻa me ka meli;
- kaʻaina - 200 grams o ka iʻa iʻa a me ka salakeke'ōmaʻomaʻo.
Lā 3
- ʻo kakahiaka - no ke kakahiaka a pau, e inuʻoe i 1 liter o ka wai mau;
- kaʻaina awakea - 500 grams o ka wahie momona momona me ka meli;
- waenakonu o ke kakahiaka - kahi kīʻaha o ke kele haʻahaʻa kefir;
- kaʻaina - ka moa lūmū kohua (200 g) aiʻole ka hua salamā.
Eia kahiʻai nui no nā wāhine male no 3 mau lā. A inā heʻoiaʻiʻo a maikaʻi, mālama i ka nui o ka lole a me kāu mau puke ma mua.
ʻO kaʻaiʻana iʻekolu lā
ʻAʻole wale wale ka makemake o nā wāhine mare e lilo i ka kaumaha. Hāleʻa mau nā wāhine i ka'ōuli (ma kuʻu manaʻo). Ke hāʻawi aku nei mākou iāʻoe i kekahiʻano pono o kaʻai weheʻana no 3 mau lā.
I ka lā 1 - ka lae (900 kcal)
Menu:
- ka momona free-free - 400 g;
- ʻo kaʻiʻo maoli nō i ka 3.2% momona o ka momona - 600 ml.
Māheleʻia kēia mauʻai i 6 mauʻai aʻai i kēlā me kēiaʻelua hola ma mua o ka manaʻo o ka pōloli. Hiki keʻeliʻia ka laʻa me ka yoghurt. ʻO kaʻai hope loaʻaʻole iʻoi aku ma mua o 20.00.
ʻO kā mākou inu:
- ka wai (1.5-2 l), ka ua loli a ka kope , ka waiū.
Lā 2 - ka lā'ahuʻahu (800 kcal)
Menu:
- ʻo nā mea kanu - 700 g;
- hua - 700 g.
Hiki keʻaiʻia nā huaʻai e ke kohu, hele nā mea a pau i ka papa, koe wale nā mea kanu. ʻO nā hua - koe wale ka maiʻa (ʻoi loa ke kiʻekiʻe i nā calories) a me nā hua waina (maikaʻi loa). Ponoʻia nā'āpala i ka umu, no ka mea, ma ko lākouʻano kūpono e hoʻoulu ai i ka makemake.
ʻO kaʻai hope loaʻaʻole iʻoi aku ma mua o 20.00. Pono i kēlā me kēia 2-3 hola, hiki ke hoʻonuiʻia nā huaʻai me kaʻailaʻaila.
ʻO kā mākou inu:
- ka wai (1.5-2 l), ka ua loli a ka kope, ka waiū.
Lā 3 - protein-carbohydrate (700-800 kcal)
Menu:
- hua waina - 4 pcs.
- nā hua - 4 pcs.
ʻO nā pua me nā hua waina eʻai pū me ka hora hoʻokahi. Hiki keʻaiʻia nā pua i kāhuʻia i ka mea i paʻipaʻiʻia, i paʻipaʻiʻia i ka paʻipaʻi aiʻole i keʻano o ka omelette (akā, i loko o kahi pāpaʻi me kaʻailaʻole me kaʻaila).
I loko o kēiaʻaiʻai no nā lā 3, e ho'āʻo e noho iki ma ka home aʻaʻole e holo i loko o ka faila.
Ke kūkala
Ma ka mālamaʻana i ia mau meaʻai, he mea pono ia eʻike me ka maopopo e hiki i kou olakino ke pale i kēlāʻano koʻikoʻi. ʻO ka huhūʻuʻuku loa -ʻaʻole e hoʻoholo i kēlāʻai, hōʻinoʻole i ka lā mua - e hōʻoki i kaʻai. ʻO nāʻai a pau loa e hiki ke alakaʻi i kahi hōʻailona o nā maʻi mau loa, i ka pukaʻana mai o nā maʻi hou. Ma mua o kou heleʻana i ke ala o ka meaʻai, e noʻonoʻo paha inā he pāʻaniʻiʻo i nā kukui.