E hōʻike i kaʻai no 3 mau lā

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 ka moeʻana eʻaeʻia e inu i ke aniani kefir.

Lae 2

Lā 3

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:

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:

Lā 2 - ka lā'ahuʻahu (800 kcal)

Menu:

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:

Lā 3 - protein-carbohydrate (700-800 kcal)

Menu:

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. E wehe a hana i nā meaʻoluʻolu: hele me kahi'īlio, kūʻai, heluhelu i kāu mau puke punahele. E mālama i kahi hue wai'alela ma kahi kokoke i kou lima - hoʻokahi kui a hoʻopiʻiʻoe i kaʻona.

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.