ʻO keʻano, me ka hua'ōlelo "kaumaha kaumaha" aia koke nō nāʻahahui me nā meaʻai pāʻani, ka make a me ka pilikia nui. Ma hope o nā mea a pau,ʻo ka lilo o ke kaumaha,ʻaʻole ia eʻai. ʻAʻole mākou e makemake e hōʻeha iāʻoe a hoʻonāukiuki iāʻoe, akā ponoʻoe e hoʻomaopopo i kēia me kēiaʻano o ka liloʻana o ke kaumaha, ua liloʻoe i ka wai. ʻO ka pau loa o nā meaʻai a pau ma luna o ka hemoʻana o ka paʻakai. No laila,ʻo ka wai a pau e waiho i ke kino, koe wale nō ka momona o ke kino, aʻo ka cellulite wale nō ka meaʻike.
Ma hope o kekahiʻanoʻai likeʻole, i ka wā eʻai aiʻoe i kekahi mea me ka paʻakai paʻakai maʻamau, e hoʻi ka wai i kahi, e like me ke kaumaha. Hāʻawi mākou iāʻoe i meaʻai no ka poho kaumaha,ʻo ia hoʻi - ka hoʻokuʻuʻana i ka momona,ʻaʻole ka wai. E lōʻihi loa ka hopena o kēia pōʻino kaumaha, akā,ʻoi aku ka paʻakikī o kēia kaʻina ma mua o ka hoʻohanaʻana o ke tea diuretic, laxative, etc.
Pehea e hoʻokuʻu ai i ka momona?
No ka hoʻomakaʻana o ko mākou kino e wāwahi i nā momona momona o ke kino, pono e hoʻopau i nā mālama mālama o glycogen,ʻo ia hoʻi, glucose. Ma hope o kaʻaiʻana, aia kekahi hapa o ka huehu i loko o ke koko, waihoʻia ka hapa nui i loko o ke akepaʻa e hoʻololi i ka glycogen, a waihoʻia ke koena i ka "ua ua" ma keʻano o ke kino momona. No laila, pono kaʻai kūpono no ka makeʻana o ke kaumaha i nā kumu e hoʻopauʻia ai nā mālama o glycogen, a laila e momona.
ʻO ka mea mua, ke hōʻike aku nei mākou i kahi e pili ana i kahiʻai no ka make kaumaha, a laila e kamaʻilio e pili ana i nā nuances.
Menu
ʻO ka helu o nā meaʻai he 6, no laila, eʻai ana i ka meaʻai ma nā wahi liʻiliʻi,ʻaʻole e hanaʻia ka nui o ka'ōmole i ka kino, a lilo i mea momona. Hoʻopau mākou i nā mea a pau e hiki ai ke hoʻokiʻekiʻe i ke ake i loko o keʻano o glycogen.
ʻO ka kakahiaka kakahiaka - hua salamālā me ka umauma mīmiki a iʻole raiki laiki me nā iʻa i kāluaʻia, aiʻole ka hua me ka omelet. I kēlā me kēia koho, hiki iāʻoe ke hoʻonui i kahi'āpanaʻai.
ʻO ka lua o kaʻaina kakahiaka heʻono, ka liʻi a ke kefir me ka hoʻohuiʻana i 1 hua (maiʻa, apple, pear) aiʻole nā huaʻona (almonds a me nā haʻalulu 20g).
Lunch - protein (ʻiʻo, iʻa aiʻole nā mea hānai) + nā haʻalima (nā mea kanu i nā mea kanu a me kaʻai):
- Pākīpiʻi'ākini me ka saladi maʻamau, kāpena i kaʻaila rye;
- ka iʻa iʻa i ka iʻa buckwheat a me nā'ōpala momona;
- ka moa (me kaʻiliʻole) me ka laiki a me nā mea kanu.
- ʻAla hamū momona me omelet a me vinaigrette.
Pākīpō - keke a iʻole ke aniani o ka waiū momona liʻiliʻi (hiki iāʻoe ke hōʻoluʻolu i ka meli) me nā kuki oatame a marshmallows paha, ka laumā .
ʻO ka meaʻai me ka huaʻai a me nā huaʻai a me nā huaʻai'ūpī, aiʻole nā meaʻuala, a me nā iʻa.
ʻO kaʻai hope loa, he hua puaʻa wale nō me kahi momona momona:
- he wahi liʻiliʻi o ka puaʻa;
- he aniani kefir;
- ʻoiai.
Nuances
Hana i kahiʻai no ka poho kaumaha -ʻo ia ka hapalua o ke kaua. Ma hope o nā mea a pau,ʻo ka mea i luna aʻe nei,ʻaʻole ia e kōkua i ka loaʻaʻana o ke kaumaha hou, aʻo kaʻoi o ka momona wela ka meaʻoi loa i ke kakahiaka.
Ma hope o ka alaʻana, mai wikiwikiʻoe i kaʻaina kakahiaka. E hoʻomaha no kahi hola. I ka wā e hiamoe ai, e hoʻopauʻia nā hale kūʻai glycogen, a hiki i kēia manawa hiki ke hele pololei i ka momona.
I ka hola mua ma hope o ka ho'ālaʻana, e hoʻokō i ka lightio māmā, e holo ana i keke kaʻa
Pono kāuʻai no kēlā lā kēia lā i nā mea pono a pau no ke ola, nā proteins, nā momona a me nā'ōpona'aleʻa, pono e kohoʻia nā meaʻai caloric i kēlā me kēiaʻano e like me ke kaʻina o ka paʻakikī kaumaha e makemakeʻia a ma muli o kāu'ikehuhu. Me ka poho kaumaha, hiki iāʻoe ke hoʻemi i nā mea caloric i maʻaʻia iāʻoe e 20-30%.
Ma ke ahiahi, e emi iho ka hāmeʻa, kahi ke kumu o kā mākouʻai hope loa he pilikino maikaʻi. E hoʻohanaʻia ia i ka manawa o ka hiamoe e hoʻihoʻi hou a ulu i nā pūnaewele, a me nā haʻaka a me nā momona -ʻaʻole mākou e pono. ʻO kaʻolo ua lawa nā hale kūʻai glycogen.