He aha ka mea e hiki ke komo i loko o ka meaʻai?
I mea e lilo ai ka kaumaha, pono nā mākua hānai e hoʻolālā i kahi papa inoa, e like me ka meaʻai, akā me nā hiʻohiʻona wale nō. He mea nui e hoʻomanaʻo he paʻakikī koʻikoʻi i nā meaʻai e hoʻopilikia i ka nui a me ka nui o nā meaʻai ma ka waiū.
Me ka hōʻehaʻole i ke olakino, hiki i nā mākua hānai ke lilo i ke kaumaha, e like me ka hoʻopauʻana i kaʻaiʻana i nā meaʻai he nui nā momona, a me ka hoʻonohonohoʻana i nā meaʻai pinepine i nā wahi liʻiliʻi. Eia kekahi, mai hoʻopoinaʻoe e pono anaʻoe e inu i ka wai maʻemaʻe mau (ma lalo o 2 lita ma ka lā) a i kēlā manawa e hāʻawi aku i nā leka a me nā kuki.
He aha ka hana i nā calories?
ʻO ka nele i kēlā lā i kēia lā no ka wahine hānai e 3,200 kcal, nona i kēlā lā i kēia lā i 500 kcal no kona hānaiʻana. ʻO ka nui o nā calorie he mea pono wale nō ia no ka poʻe nele i ka lilo o ka kaumaha, aʻo ke koena e hiki ke hoʻemiʻia i 2,800 calories i kēlā lā i kēia lā. ʻAʻole hiki ke hōʻeha i ka makua hānai me kaʻehaʻole i ke kino, e kōkua ana i nā huahana likeʻole: nāʻano momona o kaʻiʻo, ka moa a me ka iʻa, ka huapalapala waiū, nā mea kanu me ka liʻiliʻi o kaʻaila a me ka nui o nā meaʻai a me nā hua. Inā mākou e kamaʻilio e pili ana i ka berena, a laila, he mea pono eʻai wale i "ananahi" a me nā mea liʻiliʻi. Eia kekahi,ʻaʻole ponoʻoe e hōʻino i nā hua a me nā hua maloʻo me nā mea caloric kiʻekiʻe. ʻO ka maʻamau o kēia mau huahana kēia lā:
- banana - 1 piece;
- nā lā - 3 pcs;
- nā hua waina - 7 mau'āpana;
- Pune - 3 pcs.
ʻO ka papahana no ka makua hānai e lilo i ka kaumaha, hiki iā ia ke nānā i kēia:
Kō koho 1
Pōʻakai:' ohua ka'ōmaʻa i ka waiū me ka momona o 2.5%, me ka hoʻohuiʻana o nā hua waina; kaʻa me ke kōpaʻa me nā kuki pōti.
Late kakahiaka: kahi kīʻaha momona kefir a me ka maiʻa.
Lunch: ka'anena me nā meaʻai mai ka pipi; kahe i ka umauma moa me nā mea kanu (kaʻuala, kāloti, nāʻaila, ka pepa, ka'alapuni, zucchini); he saladi o ka Peketo me nā kāloka, uaʻaʻahuʻia me kaʻailaʻaila; kaomi o nā hua maloʻo.
Pākahi: 1 hua manu, iʻakoʻia i loko o ke "ʻeke" a me kahi'āpana berena.
Meaʻai: Macaroni mai ka palaoa palaoa me ka'ōpū moa o ka moa; i ka saladi mai nā beets paʻani i kāpiliʻia me nā'āpana i hoʻouluʻia, i hoʻolimalimaʻia me ka yogurt momona liʻiliʻi; i ka aniani wai.
ʻO kaʻaina awakea: kaʻaila a me ka lau nahele.
Kō koho 2
Breakfast: Buckwheat porridge me kahi'āpana liʻiliʻi o ka pata; ka saladi o nā kāloti i kālaiʻia me ka'ōlaʻa, i hoʻolimalimaʻia me ka yogurt momona liʻiliʻi; aiʻole ka kō.
Lunch: ka pipi me ka puaʻa a me nā huaʻai (hoʻohanaʻia me kaʻena); me ka mīpī līpī me ka pālaha; he hua salamālā i hoʻomākaukauʻia no ka mokumahu (kapiʻipaila, broccoli, mau pi), uaʻaʻahuʻia me kaʻailaʻaila a kāpīpīʻia me nā kuʻi; kaomi o nā hua maloʻo.
Pāʻani: 1 piʻi a me ka maiʻa maiʻa.
ʻO kaʻaina ahiahi: ka laiki pālaʻi me ka iʻa mahu; maikaʻi i ka'ōleʻele polū me ka hua manu, i kāwiliʻia i 1 tbsp. he spoonful o 30% mayonnaise; i ka aniani wai.
ʻO kaʻaina awakea: ka liʻi momona liʻiliʻi me nā lā a me nā lālā. kahe wahie.