ʻO nā poʻe i maʻa mua i ka mālamaʻana a me ka emiʻana o ka kaumaha, uaʻike pono lākou i ka nui o ka hanana o ka metabolism. ʻAʻole ia he mea hūnā e emi iho ka mīkini i ka makahiki, no ke aha e pauʻole ai ka meaʻai i keʻano o ka ike, akā ua hoʻolōʻihiʻia e like me nā mea momona. Hoʻopili i ka hana i loko o ke kino, kōkuaʻoe i ke kino e noʻonoʻo pono i kāna mau hana. I mea e kōkua ai iāʻoe ma kēia hana, ua hoʻomākaukau nā meaʻai kula i ka meaʻaiʻai ka meaʻai e hiki ai iāʻoe ke hoʻolōlā i ka hanu me ka hanaʻana i ka pae hormone: ho'ēmi i ka hanaʻana o nā hormones e hopohopo ana i ka hōʻiliʻili momona a hoʻonāukiuki i ka hanaʻana o nā mea i puhiʻia.
Ke hoʻoponoponoʻana i kahi maʻi o ka maʻi
Ma muli o ka hiki ke hoʻonuiʻia ka metabolism i loko o ke kino me kahi kīnaʻi kūikawā, e hoʻokaʻawale ka meaʻai ka meaʻai i ka hoʻonohonoho iʻekolu mauʻano e loli me kekahi:
ʻO ka papa mua : ka momona o ka momona (hiki ke kaumaha i ka wikiwiki). ʻO ka lā he mau lā 10-14 ia, a ma hope iho e heleʻoe i ka lāʻelua. ʻO kēia ka manawaʻoi loa: hiki iāʻoe keʻai wale i nā huahana me ka helu o 0 (ma lalo iho nei kahi papa inoa). No kaʻai, ponoʻoe e hoʻonui i ka 1 tbsp i kēlā me kēia lā. he puna o kaʻailaʻaila a me nā multivitamins. ʻO kaʻai awakeaʻekolu mau hola ma mua o ka moe. Ināʻoe e nāwaliwali, uaʻeleʻeleʻoe i kou mau maka aiʻoleʻoe i ka wela nui, inu i ka meaʻono.
ʻO ka lua o ka manawa : puhi wela kūpaʻa (he lālā palekana kēia, hiki ke hoʻomauʻia e like me kou makemake). ʻAʻole hiki ke kapu e like me ka lā mua, a hiki iāʻoe keʻai i kekahi mea, akā i kēia manawa wale nō:
- pono kakahiaka ma mua o 10:00 - ma 4 mau helu;
- ʻo ka lua kakahiaka nui ma mua o 12:00 - 2 helu;
- kaʻaina awakea ma mua o 3 pm ma nā heluʻelua;
- haleʻai ma mua o 18:00 no ka helu hoʻokahi;
- kaʻaina ahiahi i mua o 20:00 me nā helu he 0.
Hiki iāʻoe keʻai i nā meaʻai me ka helu kiko'ī a iʻole iho.
ʻO ka papaʻekolu kahi mālama mālama. No kekahiʻai o ka papaʻelua, koe no kaʻaina awakea, e hoʻohui i kahi helu. Inā e hāʻule ana ke kaumaha, e hoʻonui i kahi helu i kekahiʻano'ē aʻe. Inā pau ka paona, e hoʻomau i kaʻai mau.
Nā Mīkini Maluka:'Alahui Huahana
No ka hoʻonuiʻana i ke kiʻekiʻe o ka mīkini hana, ua manaʻoʻia i kaʻai e puʻunaue i nā meaʻai a pau e like me ko lākou kūlana kūpono i 5 mau hui, i hāʻawiʻia kēlā me kēia i kekahi mau helu (ʻo ka maʻalahi kaʻai - ka lalo o ka pōleʻele). ʻO nā hui pū nā huahana kiko'ī:
- Nā huahana no nā helu he 0: nā hua, nā hua liʻiliʻi, ka fiber, ka lime a me ka lemona, ka waina a me ka'ōpalima cider winika, poʻa'ōmaʻomaʻi, greens, meʻemaka a me horseradish, algae, hua liʻiliʻi momona (a hiki i ka 2%). Aia kēia me nā meaʻai e ola ai: nā halo, ka umauma hānai, ka pua, ka pīpī, ka iʻa a me ka iʻa.
- Nā huahana ma kēlā me kēia helu : kēlā me kēiaʻano o nā hua, nā pi, nā mea hou mai nā lau.
- ʻO nā huahana no nā heluʻelua : nā hua a me nāʻanoʻano, nāʻoliva a me nāʻoliva, nāʻaila huaʻakai, ka avocado, hua, ka liʻiliʻi momona - feta me ka brynza, ka palaoa pāla, nā kāloti kāpeti, ka buckwheat, ka oatmeal, ka'alikiʻeleʻele a me kaʻeleʻele,
nā huahana laʻau (2 - 4% momona momona). ʻO nā hua hānai i loko o ka hui: he moa, keiki hipa, bipi wahine, bipi pipi, meaʻai. - Nā huahana no 3 mau helu : ka paʻakai paʻakiki a me ka paʻiʻia, ka meli porridge, ke kokoleka kawa, ka kānana, nā meaʻono a me nā meaʻono, nā hua waina hou.
- Nā huahana no nā helu he 4 : nā wai ikaika, ka pia, nā puna wai, ka meaʻono, ka meli, ka mayonnaise, ka palaoa, ka palaoa keʻokeʻo a me ka mea kanu, ke kokoleka, semolina, nā huahana me ka momona momona o ka nui o 4%, kaʻaila cream. ʻO kēia nā meaʻai meaʻai e like me nā sausa, nā kui, nā meaʻai a me nā iʻa iʻa, nā meaʻai a pau i kaʻaila, kaʻiʻo puaʻa, ka niho, ka lelo a me ka momona.
Manaʻoʻia he hiki ke hoʻokuʻuʻia ka hana kuhi kanaka ma ka hāʻawi pololeiʻana i kēia mau meaʻai i nā lā a pau o ka lā.