ʻO kaʻai pāʻaniʻa he'ōnaehana meaʻai, kahi e hāʻawiʻia ai kahi papahele i ka hoʻohanaʻana i nā meaʻai o ka protein. I ka like me ka hoʻonuiʻana o ka pakeneka o ka protein i ka meaʻai, ua hoʻemiʻia ka hoʻohanaʻana i nā huapiʻa, i ke koko nui. A laila, hoʻomaka ke kino e puhi i ka momona, a ināʻoe e hoʻolimalima, a laila e ulu ana ka puʻupuʻu muscle - no ka mea,ʻo ka protein ka mea hana nui. He mahalo i kēia waiwai āna i makemake ai i nā mea hāpai.
He aha ka mea likeʻole ma waena o ka protein a me ka protein?
Ua kaulana loa kēia nīnau i nā poʻe i hoʻomaka koke e pāʻani i nā haʻuki a i ka hoihoi nui i nā meaʻai. Hiki ke pane - pilina a me ka protein iʻelua inoa no ka mea hoʻokahi. ʻO ia, he meaʻai pāpili ka meaʻai pāʻani.
ʻO kaʻai pāʻani no nā wāhine a me nā kāne: general
Aia kekahi hoʻonohonoho o nā'ōlelo liʻiliʻi e hoʻonui ai i kēiaʻai a palekana no ke kino. ʻO ka mea nui e pono ai ke mālamaʻana i ka meaʻai (nā meaʻai liʻiliʻi i nā manawa he 5-6) i ka lā. Eia kekahi, e inu pono i nāʻehaʻehā o ka wai i hoʻokahi lā - hoʻokahi aniani no ka hapalua hola ma mua o kaʻaiʻana, hoʻokahi koke iho ma hope o ka ho'āla, a hāʻawi i ke koena i ka lā aʻaʻole e lawe ma mua o 1.5 mau lā ma hope o kaʻaiʻana. E hoʻopau kaʻai hope loa i ka 20:00.
Hāʻawiʻia ka meaʻai pāʻani i nā huahana nei:
- kēlā me kēia meaʻai a me nā hua lehua;
- nā iʻa a me nā mea hānai;
- huahelu ma nāʻano (heʻelua mau hua iʻelua manawa i ka hebedoma);
- ʻO kaʻeleʻele Green a me kaʻeleʻele me ke kō, ka kofe a me ka wai;
- kukama, kāpili keʻokeʻo a me ka'ōpakalāʻau, zucchini, eggplant, celery, dill, pumpkin, radish, sorrel, asparagus, spinach, green onions;
- lemon, kuika.
Pono kēia mau huaʻai i loko o kēlā me kēia pāʻina - kōkua lākou eʻimi pono i ka lepo.
Ma lalo o ka hōʻoleʻia ma ka papa inoa he mau huahana kēia:
- Hoʻopihaʻia ka lau nahele, nā halare a me ka sauerkraut;
- ka pi, ka palaoa, ka uala, ka beets;
- ka meaʻai, nā mea pāʻani a me nā meaʻai i ka palaoa;
- ka lāʻau, ka lāʻau pupuhi a me ka kolo;
- ka waiʻona, ka meaʻai a me nā mea inu likeʻole;
- ke kō;
- nā hua laʻa;
- nā pā a me ka ate;
- nā hua a me nāʻanoʻano;
- hua;
- nā meaʻai;
- nā'āpanaʻala.
Eia kekahi, e hoʻolālā i ka hoʻohanaʻana i nā meaʻai i lalo i 1-2 mau manawa ma ka pule:
- kahei moa;
- salami, ka lole hulu manu a me nā sausa;
- nā huaʻono, ka eggplant, a me ka zucchini.
ʻAʻohe kauoha a ka meaʻai pāʻani i ka meaʻoihana kūikawā - hiki iāʻoe keʻai wale i kaʻiʻo a me nā meaʻai ma kahi o nāʻano (ʻo ka hana,ʻaʻole i kālaiʻia me kaʻailaʻaʻole e manaʻoʻia).
Ma ka papahana o kaʻai, hiki iāʻoe ke hoʻohui liʻiliʻi i nā mea iʻaeʻia aʻai i ka lōʻihi a hiki i ka loaʻaʻana o nā hualoaʻa i makemakeʻia. Aia kekahi hua'ōlelo koʻikoʻi loa, ka mea e hoʻopau i kaʻai a kākau i ka papa inoa.
ʻO ka'ōʻai koho meaʻai no 7-10 mau lā
Hāʻawi mākou i ka papaʻai meaʻaiʻai no nā lā 7-10, no laila e hiki ai iāʻoe ke lilo i nā kilokani'ekiona o ke kaumaha nui.
1 a me 6 lā
- Breakfast: kofe.
- Lunch: nā huapalapala i hoʻolapalapaʻia,ʻo ka salakeke kāpili, kahi'ōmole wai.
- ʻO kaʻaina ahiahi: i kālaiʻia / iʻa iʻa, nā mea kanu.
2 a 7 lā
- Breakfast: kapi me nā kuki.
- Lunch: iʻa i kāhuaʻia, salame huapalapala.
- Ka meaʻai: 200 grams o ka meli bipi, nā mea kanu.
3 a 8 lā
- Breakfast: kapi me nā kuki.
- Lunch: ka umauma lū, me ka zucchini a me ka zucchini.
- ʻO ka meaʻai: 200 grams o ka iʻa iʻa, ka salaʻi kāpeti.
4 a me 9 lā
- Breakfast: kofe.
- Lunch: he hua manu, kahi'āhi, e hānai i nā mea kanu.
- Meaʻai: 200 grams o ka meli bipi, hua salaʻi hou.
5 a me 10 lā
- Breakfast: saladi o nā kāloti kahilo me ka wai lemon.
- Lunch: iʻa i kāluaʻia, nā huaʻona hou, kahi'ōmole wai.
- ʻO ka meaʻai: ka umauma hānai, nā mea kanu.
ʻO kaʻaiʻana i kēia ala, he mea nuiʻaʻole eʻae i ka pōloli a me ka kukumba a me nā'ākeke i ka lā, ināʻoe e pōloli. Hiki iāʻoe ke loaʻa kahi kīʻaha me kahi hua'ōlelo maʻamau i hoʻopihaʻia me kaʻaila.