ʻOʻoe, e like me nā kānaka maʻamau, makemake i nā mea a pau. A inā e lilo anaʻoe i ka kaumaha, a laila, e wikiwiki koke a nalowale aku i nā mea a pau e ponoʻole. Aia wale nō i ka moeʻuhane, maikaʻi, a ma lalo paha o ka maʻi hiʻopiʻo o kahi kanikani, hiki paha i kahi pohō kaumaha a maʻalahi.
Ma ke ola,ʻoi aku ka paʻakikī o nā mea a pau, aia hoʻi,ʻaʻole hiki ke hana i ka meaʻai maʻamau me ka hopenaʻole. I kēia lā, e kamaʻilio mākou e pili ana i ka pilikino a me ka palekana o ka nalowale o ka kaumaha ma kahi pāʻani 10 kilokilo no nā lā he 10.
Pau nā poho kaumaha
ʻO ka meaʻai maikaʻi loa, ka mea hiki ke lilo i 10 kg i nā lā he 10 - he, inā paha, heʻai meaʻai. ʻO ka mea mua, ma ka hoʻohanaʻana i nā protein, mākou e hoʻonui i ka ikaika ma luna o kā lākou hānai. ʻO ka lua, inā e hoʻemiʻia ka nui o nā'ōpalu i ka meaʻai (i ka manawa 20g o ka lā), hoʻomaka ke kino e hoʻokaʻawale i nā momona a i nāʻiʻo. Ma muli o ka hoʻomau pinepineʻana i nā meaʻai o ka protein, e noho maluhia nā mīkini, akā,ʻo kā mākou "kumukūʻai" he kumu momona ia, no ka mea,ʻoiaʻiʻo, makemake mākou e kāpae. Aʻo ka kolu, me ka meaʻai pilikino, hoʻonuiʻia ka noʻonoʻoʻana o ka insulin, emiʻole ka hukiʻana i ka meaʻono, aʻo keʻano nui, ua pau ka makemake o ka "holoholona".
ʻO ka meaʻai kū'ē
Makemake mākou e hoʻomaopopoʻoe e lilo ana i 10 kilokalo i nā lā he 10, ponoʻoe ke hōʻole iāʻoe iho ma nāʻano he nui. Maʻaneʻi, lanakila ka lanakila ma ka nui o ka pahuhopu āu i hoʻonoho ai. ʻOiaʻiʻo,ʻaʻole hikiʻole i ka palaoa a iʻole ka meaʻono paha, ke hoʻopau loa nei mākou i ke kō,ʻo keʻano o ke kōpaʻa. Hoʻolālāʻole ka hōʻailona i nā huahanaʻo "pono" nā huaʻalima: nā hua, nā legumes, ka palaoa, nā hua. Mai nā hua mai hiki iāʻoe ke haʻalele i ka lemona a me nā hua. Eia hou,ʻaʻole e hiki iāʻoe keʻai i ka lau nahele a me ka māmā, nā kui a me nā huapalapala'ē aʻe, nā meaʻai wikiwiki, nā nati, nā hua i kālaiʻia, nā wai, a me nā huaʻai a pau.
ʻAʻole maikaʻi. Akā inā makemakeʻoe i ke kaumaha o ka kaumaha ma ka 10 kilokalo, a laila no ka hoʻomākaukauʻana i nā "mea hoʻonāukiuki" e pono ai.
He aha kaʻu e hana ai?
ʻO ka mua, hiki iāʻoe keʻai i kaʻiʻo, ka moa, i ka iʻa. Hiki iāʻoe ke loaʻa nā hua laʻa momona momona. Pono eʻaiʻia nā puaʻa i ka 2 pcs. i nā lā 2. Mai nā huaʻai, koho i kēlā mau mea no 100 g nā 5-10 g o nā haʻalulu. Hiki iāʻoe keʻai i nā halapala, hoʻopiha i nāʻaila me kaʻailaʻaila, ka inu a me ke kope (ʻaʻole hoʻokau!!).
Nā kānāwai o kaʻai
ʻO kaʻai a me nā huaʻai he pono ka 2: 1. Ponoʻoe e inu 2 lita o ka wai i ka lā, he mea nui ka nui, e inu i ka'ōmole o ka wai me ka lemon ma mua o ka'ō kakahiaka. Hiki iāʻoe ke inu i ka hapalua hola ma mua o kaʻaiʻana, aiʻole hapalua hola paha. ʻAʻole mākou e inu i ka meaʻai! Hoʻomoʻaʻia ka mīni, ka moa a me ka iʻa i ka'ōmole, e hoʻomoʻa i ka umu, e kuke a kuke no kahi kāne.
ʻO ka helu o nā meaʻai i ka lā - 5. He kapu koʻikoʻi kēia,ʻaʻole e pili ana i nā lā he 10 a hala ka 10 kg i kahi moe e hikiʻole ke loaʻa. ʻO ka meaʻai maʻamau ka mea e pili ana i ka hoʻonāʻana i nā hana hana kūmole.
Kaomi no ka lā
No ka kakahiaka kakahiaka, e kuke i 2 mau hua i'ūpīʻia, kahi hua salamālā i hanaʻia me kaʻailaʻaila a me ke kī a me ke kope kope.
No ka pāʻina kakahiakaʻelua, hoʻopili i 45 grams o ka baʻa i loko o nā lau saladi, hiki iāʻoe ke inu i ke kī aiʻole ka kahe me ka kō.
No kaʻaina awakea, kaʻaila a me ke kuhinuʻelua mau moa moa a momonaʻole, a me ka saladi o nā huaʻai a me kaʻailaʻaila.
Aia ke kīʻaha i ke aniani o ka yogume a me ka lima o nā hua.
No kaʻaina awakea, ke kīnaʻi mākou i ka kukeʻana i ke kikona iʻa a me nā iʻa'ē aʻe paha, e hānai i nā meaʻai me nā mea kanu a me ka paʻakai, a ma mua o kou moeʻana no 1.5-2 mau hola hiki iāʻoe ke inu i ke aniani o ka waiū wela.
ʻO nā meaʻai,ʻo ia ka mea pono loa: kāpīpī, zucchini,'ōmato, kukoma, eggplant, radish, kapiʻupaʻa, Pekīpī.
ʻO ke kumu nui
E like me kā mākou i'ōlelo ai i kinohi, pono e ukuʻia nā hana mana. ʻO ka momona o ka momona nui,ʻaʻole loa, heʻano hanaʻole. Ke hoʻokaʻawaleʻia nā momona, ua hoʻokumuʻia nā huahana o kā lākou hanaʻana-ketones. ʻO kēia mau mea he toxins ia,ʻo ia hoʻi ka lāʻau make. ʻO ka wikiwiki loa e hoʻokuʻuʻia i ka momona,ʻo kaʻoi aku o ke kukū o nā kinona i loko o ke koko. Pono nā'ōpū a me ke akepaʻa e hana no kaʻaʻahuʻana e hemo i nā toxins a pau. No kēia mea he mea nui ka inu i nā lilaʻelua o ka wai i ka manawa o ka meaʻai.