Nui nā wāhine i mua o kekahi hanana nui i ka nohoʻana e hoʻonoho i kahi pahuhopu e hoʻokuʻu iʻelua kilokilo. E kala koke i ka kaumaha i nā lā 3, akā, mai kaliʻoe i ka hopena nui. ʻIkepili, e like me ka mea no ka wā pōkole i hiki iāʻoe ke lilo i nā keu heʻelima aʻoi aʻe paha, he mea hou. ʻAʻole mākou e'ōlelo e lawe i nā huaale a me nā lāʻau'ē aʻe e hiki ai ke palekana i kou olakino.
Pehea e loli ai i ka kaumaha i loko o 3 mau lā ma kahi meaʻai kalo-loloa?
No ka hoʻokuʻuʻana i nā kilokilo he nui, ponoʻoe e hoʻemi i ka calori i 1000 kcal. No kēia pono he pono ke hoʻokaʻawaleʻia mai ka momona menu, ka mea puhi pume, kaʻono, kaʻono, a pēlā aku. ʻO ka kumu kumu no kēia mau lāʻekolu he huahana me nā mea loiloi haʻahaʻa. Inā makemakeʻoe i ka nui o kāu loli i ka kaumaha i nā lā 3, a laila ma luna o ke kaulike hiki iāʻoe keʻike e pili ana i kahi liʻiliʻiʻekolu kilokilo. Pono e hoʻomaopopoʻia i ka hikiʻole i ka momona o kēia manawa ke hele aku, a e mālamaʻia ka poho nui no ka weheʻana i nā mea wai a me nā mea inu.
Keʻike nei i ka pehea e lilo ai i ke kaumaha i ka wikiwiki i nā lā 3, pono ke noʻonoʻo i kahi hōʻailona o ka papa inoa no kēia manawa:
Lā # 1:
- ʻo kakahiaka - he aniani o ka waiū me ka puna o ka meli, kapiʻi a me kaʻaila;
- kaʻaina - kahi'āpana puaʻa me ka wai lemon a 200 g hua manu;
- meaʻai - he aniani kilokilo momona liʻiliʻi a me ka waina;
- kaʻaina ahiahi - he hua salamālā o nā meaʻai me kaʻaila a me ke kīʻaha o kaʻaila mea kanu;
- ma mua o ka hiamoe - 1 tbsp. kefir.
Lā # 2:
- ka kakahiaka - 100 g o ka hīniʻi, ka huaʻopa a me 200 g wai me ka lemona a me ka meli;
- kaʻainaʻaina - kahi'āpanaʻohi me ka huaʻai;
- meaʻai - he kīʻaha o ka yogurt;
- kaʻaina - 100 grams o ka hīnī liʻiliʻi a me ka saladi o nā mea kanu;
- ma mua o ko lākou moeʻana - he kīʻaha momona a momona a momona.
Lā # 3:
- ʻo ka kakahiaka - hoʻokahi kīwaʻi wai o ka huaʻopa a 100 g walaʻi momona liʻiliʻi;
- ʻo kaʻaina awakea - he hapa o ka oatmeal me ka hua;
- meaʻai - 200 g wai me ka lemona a me ka meli;
- kaʻaina - kahi'āpana iʻa a me nā mea kanu;
- ma mua o ka moeʻana - he kīʻaha kefir.
He mea nui e noʻonoʻo pono i nāʻano momona momona wale no e koho i ka iʻa a me kaʻiʻo. No ka mālamaʻana i ka hopena a no ka hoʻonuiʻana i nā'ilikala, ua'ōleloʻia ma hope o ka heleʻana i kaʻai kūpono, e hoʻonui mau i ka waiwai waiwai i 1200 kcal.
Pehea e hiki ai iaʻu ke lilo i ke kaumaha i loko o 3 mau lā ma nā mono-ʻai?
Nui nā'āpana i hōʻike i ka hoʻohanaʻana i kahi huahana hoʻokahi. He paʻakikī ke piliʻana iā lākou a he mau pilikia ka paʻakikī. I ka mea e kohoʻia ai ka meaʻai, pono pono ke mālama i ka wai o ka wai ma ka inuʻana i ka liʻiliʻi o ka 1,5 lita o ka wai no ka lā. Hoʻopaʻa koke i ka kaumaha no 3 mau lā e kōkua i kēlāʻanoʻai hoʻokahi:
- Buckwheat . ʻO kēia kekahi o nā meaʻaiʻoi loa a kaulana, a he naʻau hoʻoikaika hoʻi. ʻO ka papa inoa o kēlā me kēia lā he buckwheat porridge wale nō a me ka kēni'ōmaʻomaʻo. He mea maikaʻiʻaʻole e hoʻolapalapa i ka huelo, akā i ka mahu no ka pō. Ma lalo o ka pāpāʻia, he mau meaʻokoʻa likeʻole, no ka laʻana, hikiʻole iāʻoe ke hoʻokomo i kaʻaila a me ka paʻakai. ʻO kaʻai Buckwheatʻaʻole wale ka mea eʻoluʻolu iāʻoe e lilo i ka kaumaha, akā hoʻomaʻemaʻe hoʻi i ke kino o nā meaʻino. Inā makemakeʻoe e hoʻomāhuahua i ka menu, a laila e hoʻopili i kahi moa liʻiliʻi liʻiliʻi, akā, e emi mai ka hopena ma lalo o ka liʻiliʻi.
- Banana . ʻO kēia koho e kūpono i ka niho paʻakai, no ka mea,ʻo ka maiʻa kekahi o nā hua maikaʻi loa. Ke hānai nei lākou, no laila e hiki ai iāʻoe ke hoʻolale koke i kou pōloli. Pono eʻikeʻia he māmā iki keʻano o ka maiʻa, a kōkua pū i ka hoʻonuiʻana i keʻano. ʻO ka papa inoa o kēia me kēia lā, he 3 bananas a me 3 tbsp. ka waiū a iʻole ka momona momona. Laweʻia nā huahana i hōʻikeʻia.
- Kefir . ʻO kekahiʻano'ē aʻe o ka mono-ʻai, no laila kahi hoʻomaʻemaʻe o ka'ōpū mai ka loaʻaʻana o nā toxin. I kēlā me kēia lā, he mea pono e inu i ka 1,5 lita o ke kele momona. Inā e loaʻa iāʻoe kahi manaʻo ikaika o ka pōloli, a laila hiki iāʻoe ke hōʻiliʻili iʻelua mau'ōleʻa'ōmaʻomaʻo i ka papa.