He meaʻai anei ia no ka pohō kaumaha a iʻole keʻano o ke ola? E pane pololei iāʻoe iho, no ke aha ka manaʻo e hoʻohuli iāʻoe i ka meaʻai maʻamau. Mea'ōlelo nā mea hōʻoia e pili ana i kaʻaiʻana o Douglas Graham i ka makahiki 80-10-10 he hōʻiliʻili o kaʻike nui loa a me ka hilinaʻi e pili ana i ka meaʻai maʻamau, i ka heluheluʻana,ʻaʻoleʻoe e pono e aʻo i kekahi mau kumu'ē aʻe.
No laila, ma mua o ka kūkākūkāʻana i ke kūpono o kāu kohoʻana, e noʻonoʻo e pili ana i keʻano o ka meaʻai maʻamau e like me Douglas Graham.
Douglas Graham
ʻO Kauka Douglas Graham he mea hoʻokūkū, he kālaika a he mea lapaʻau ma kaʻoihana olakino. ʻO ia ke alakaʻi o Martina Navratilova, Demi Moore, Ronnie Grendissohn a me nā kānaka kaulana'ē aʻe. ʻO Graham ka mea nāna i hoʻokumu i nā hui no ka paleʻana i keʻano, ka meaʻaiʻole a me ka meaʻai maoli , ke alakaʻi mau nei i nā papahana, alakaʻi i kahi kolamu ma nā menekaʻAmelika. No kāna maʻamauʻai, uaʻai nuiʻo Douglas Graham i kaʻai maʻamau no nā makahiki he 27.
ʻO kaʻaha ahiahi 80-10-10 -ʻaʻole kēia wale nō ke aloha o Douglas Graham, a ua hoʻopukaʻo ia i nā puke likeʻole.
- "E alakaʻi i ka hopena o kahi meaʻai hoʻonaʻauao";
- "ʻAʻohe huaʻai";
- "Kaʻai a me ka ikaika."
ʻO ka meaʻai
ʻO ka mea nui,ʻo Douglas ka meaʻai o ka meaʻai. Hoʻopili i ka papa 10 80 10,ʻaʻole ponoʻoe e noʻonoʻo e pili ana i ka pōʻino a me kaʻino o ka meaʻai makaʻole,ʻaʻoleʻoe e loaʻa i kaʻinoʻino, ka nui o ka noʻonoʻo,ʻaʻoleʻoe e nalowale i ka nui o ka muscle, akā, ma keʻano'ē, e lilo i ka momona.
ʻO ka Māhele 80-10-10,ʻo ia hoʻi:
- aia ma kahi o 80% o kaʻai kaiʻo nā'ōpelu;
- ka maximum 10% o ka meaʻai - proteins;
- ʻO ka maximum 10% o ka meaʻai he momona.
Noho pinepine nā kānaka i lalo no kaʻai makaʻole mai nā kumu honua, akā no ka waiwai pilikino - hoʻopiʻi. Akā he aha ka mea hoʻohaʻohaʻo o ka poʻe, e hāʻawi ana iā lākou iho i ka mauʻu a me nā greens,ʻaʻole e nalo i ka gram! Me he mea lāʻaʻole kahi momona kahi e lawe ai, akāʻo Graham e hōʻike mai nei iā mākou i kēiaʻoiaʻiʻo o kaʻoiaʻiʻo - inā lilo kahi kanaka i meaʻaiʻole, ua ho'āʻoʻo ia e uku i nā mea hoʻomalu pilikino me nā meaʻai'ē aʻe. ʻO nā mea a pau i loaʻa iā ia,ʻo ia ka berena, nā nīme a me nāʻanoʻano. No nā meaʻai momona, e like me nā avocados, nā nīpala, mahaloʻo Graham eʻaiʻole iʻekolu manawa o ka pule.
Menu
ʻO ka mea mua,ʻai wale nā meaʻai i nā mea kanu a me nā huaʻai , eʻai ana,ʻaʻole lākou e pepehi i ka mea kanu pono'ī. ʻO ka lua,ʻo nā huaʻai a me nā hua, a me nāʻano likeʻole, pono eʻaiʻia i kahi kaʻawale.
Eia keʻano o ka lako mana 80 10 10:
- ka kakahiaka kakahiaka - 2 kilokilo o ke kini;
- kaʻaina awakea - ½ kiloʻi ka maiʻa a me ka ½ kg o ka mango;
- kaʻainaʻaina - ka'ōpiopio'ōpiopio me ka pepa a me ka salade avocado;
- meaʻai - ½ kg o nā'āpana.
E like me kouʻike, he maʻalahi nā'āpana a he hikiʻole ke noho i ka pōloli ma hope oʻelua kilokilo o ke kepau (ma ka liʻiliʻi,ʻaʻohe mea'ē aʻe e komo i loko o kou'ōpū). Ke'ōlelo neiʻo Kauka Graham, he pono kēia kumukūʻai no nā calories.
Nā Sports a me nāʻAla Pāla
I kēlā manawa hoʻokahi,ʻaʻoleʻo Douglas Graham e hōʻoiaʻiʻo iāʻoe i nā hualoaʻa ināʻaʻoleʻoe e hahai i ka hoʻolālā hoʻolālā. Aia i loko o nā papa hana'ōrobics a me nā papa ikaikaʻekolu i kēlā me kēia pule. No kēia mau mea a pau, hoʻomauʻo Graham i ka hiamoe nui, ka lā a me ka wai.
ʻO kaʻai a me ka meaʻai
ʻAʻole i kū'ē ka mea hana i ka meaʻai 80-10-10 i ka mea i hoʻoloheʻia e ka hapanui o nā kānaka
Uaʻikeʻo Kauka Grahamʻo ka mea iʻike i ka momona o ka meaʻai makaʻole ma konaʻili pono'ī,ʻaʻole makemakeʻo ia e hoʻi i kāna mau hanaʻino.
ʻAʻole mākou e kamaʻilio i kēia mau lā e pili ana i ka hopena o ka meaʻai makaʻole. ʻO ka pilikia, kahi e alakaʻi ai i kahi loli weliweli i kaʻai, noho no nā makahiki he mau makahiki - he maopopo.