ʻO ka meaʻai no 3 mau lā

ʻO ka meaʻai no 3 mau lā - he hana kūpono no ka liloʻana o ke kaumaha, a hiki iāʻoe ke hoʻokuʻu aku i kekahi mau paona hou. He kūpono ia i ka hihia inā makemakeʻoe e lilo i ka kaumaha i mua o ka hopena koʻikoʻi. Nui nā koho no kēiaʻai, a mākou e kamaʻilio ai.

ʻEkolu lāʻaina'ōmaʻa

ʻO ka maikaʻi o kēiaʻano hana e lilo ai ke kaumaha ma luna o ka hopena maikaʻi i ke kino o ka fiber a me nā mea'ē aʻe. E kōkua ana kēia mau hua e hoʻomaʻemaʻe i ke kino o nā meaʻino a hoʻomaikaʻi hou i ka hana. Mahalo i ka'ōʻai'ōpiopio no ka make kaumaha no nā lā 3, ua hoʻomaka ka'ōnaehana'ōpiopio eʻoi aku ka maikaʻi, e kōkua ana i ka hoʻonui maikaʻiʻana i nā meaʻai'ē aʻe. Mahalo i ke alo o ka glucose a me ka fructose i nā'ōleʻa, makemake ka mea e nalowale ana eʻai i kahi meaʻono aʻeha i ke kiʻi.

ʻO ka maʻalahi, akā i ka manawa like ke kohoʻana i ka meaʻai maʻamau,ʻo ia hoʻi ka hoʻohanaʻana i 1.5 kg o nā hua i kēlā me kēia lā a me 1.5 liters o ka wai. Pono e māheleʻia ka huina kālā a pau i nā'āpana like i loko o nāʻeono. ʻO kēia kulekele he meaʻokoʻa i kaʻai kefir-apple, i hoʻomākaukauʻia no nā lā 3. I kēia lā, pono ia i kēlā lā i kēia lā e inu i ka 1,5-2 lita o ke kefir momona a me nā kīhāʻau nui 5 he nui, kahi hiki keʻai houʻia a mīpalaʻia, a kaʻawale paha me ka kefir. ʻAʻole iʻaeʻoleʻia nā meaʻai kūpono e nā kumuʻai lāʻauʻai, no laila, aia kahiʻoi aku piha.

Kaomi o ka'ōʻai'onihi no 3 mau lā

Lā # 1:

1. Breakfast : kahi kīʻaha o kaʻaila rye, kaʻaila a me ka 1 tbsp. ka puna o ka nihi momona momona.
2. Pākīpika :ʻaila a me ka berena.
3. Lunch : salame,ʻo ia hoʻi kahi'ōlaʻa, 150 grams o ka iʻa, celery,ʻalani, a no ka hoʻouluʻana, 70 grams o ka yogurt a me ka wai lemonona e hoʻohanaʻia.
4. Ka Pāʻani : i ka'ōlaʻa a me ka 100 g ka liʻi momona.
5. ʻO kaʻaina ahiahi :ʻelua mauʻalani: hoʻokahi me ka lihi a me ka'ōlū,ʻo kekahi me ka cheese, kūkono a me nā greens.

Lā # 2:

1. Breakfast : he 30 g o ka'ōmole,ʻo ka'ōmole'ōpiopio, 150 g momona momona a me ka 1 tbsp. nā puna o nā māla waina.
2. Pākihini :'ōpona.
3. Lunch : pancake me ka'ō'ō;
4. Ka pāʻani: 100 maumu o ka yogurt a me ka hapalua;
5. KaʻAinaʻAi : 400 mau kala mai ka laiki, ka hapalua-banana a me ka'ōʻale.

Lā # 3:

1. Breakfast : kahi'āpanaʻeleʻeleʻeleʻele a me 2 tbsp. ka mea kanu o ka niʻi momona momona.
2. Pākīpika : i pahū mai ka'ōʻahi, 150 g walaʻi momona liʻiliʻi, a no ka hoʻonāʻana i ka huamona a me ka wai lemon.
3. ʻO ka Lunch : 100 g fillet me ka'aniani.
4. Pākihini :'ōpona.
5. Kaʻaina ahiahi : kahi huameli o nā kāloti, nā'ōpiʻoki, nā huawaina a me kahi lihi liʻi, a no ka hoʻopihaʻana i ka momona momona.

Inā makemakeʻoe i ka pōloli, hiki iāʻoe keʻai i ka'ōlaʻi ma waena o kēia mauʻai. Hiki iāʻoe keʻai i nāʻano āpau a pau, akā,ʻo ka mea maikaʻi loa nā hua'ōmaʻomaʻo.