Me he inoa maikaʻi lā no ka loheʻana, ua hoʻonohonohoʻia ka meaʻai e mālama i nā miliona miliona o nā wāhine mai ke kaumahaʻole. ʻAe,ʻaʻole nā mea a pau e like me ka maʻalahi, aʻaʻole iʻoi aku ka nui o ka pohō kaumaha o ka hebedoma. Me kēia mau mea a pau,ʻoi aku ka māmā o ka menu o kāu meaʻai punahele ma mua o nā meaʻai'ē aʻe,ʻo ia ke kumu i manaʻoʻia ai.
Nā kumuhana o ka meaʻai
E pili ana i ka lāʻai 7 lālani. ʻO kēlā lā kēia lā heʻano mono-ʻai,ʻo ka hiku o ka lā, he ala ia o kaʻai. Mai ka hoʻololiʻana i kēiaʻanoʻai, ponoʻoe e hāʻawi koke aku i ka poʻe i loaʻa i nā maʻi o nā'ōpala paʻi, nā puʻupaʻa, nā ate, a me ka naʻau.
I ka lā 1
Ke inu nei ka lā mua. ʻO ka meaʻai i ka meaʻai maʻamau, no ka mea hiki ke maʻalahi, e kau palenaʻia ka meaʻai wai. Hōʻike ka hōʻike e hiki i kekahi ke inu i ka 1200 kcal i kēlā me kēia lā. Makemakeʻoe e inu wai, hou, kefir, tea, kafe, waiū. ʻO ka mea nui,ʻo ke kāohiʻana i ka meli a me ka meli i nā mea inu.
Inā hikiʻoe ke "inu" i ka lā a pau,ʻo ka lā inu he pilikia nui ia no ke kino, no ka mea, ua hōʻoleʻia ka maʻamau, ka meaʻai paʻa.
I ka lā mua o kāu meaʻai loa, e kali anaʻoe i kahi meaʻoluʻolu nui - e emi iki he 1-2 kg ma ka pākuhi. Hoʻokumu a hāʻawiʻia ka ikaika e ola i ka lā e hiki mai ana o kaʻai, akā, aia nō,ʻo kāu pilakeke wale nō he kikowaena waena wale nō.
Lae 2
ʻO ka lua o ka lā o kāuʻai punahele nui no ka pohō kaumaha he lā lālā. Ponoʻoe eʻai i nā palemai likeʻole i nā manawa he 150 i ka lā, me kaʻaila nui o ka lā i hoʻonuiʻia i nā mea kanu - 2 punetēpē.
ʻAʻole eʻoi aku ka nui o kēlā me kēia kauʻoi aku ma mua o 300 g, a laila,ʻaʻole eʻoi aku ka helu o ka caloric o nā lā a pau ma mua o 1000kcal.
Lā 3
ʻO kekahi lā inu. E mau ana nā kānāwai a pau, e like me ka lā mua o kaʻai. ʻOiaʻiʻo, ināʻaʻohe ikaika i nā manawa a pau, uaʻaeʻia e hoʻonui i nā pūlālā pūpū.
Lā 4
ʻO ka lāʻahā o kāuʻai punahele no hoʻokahi pule he hua. ʻAʻole pono kaʻano o ka hua eʻai aiʻoe,ʻo ka mea nui loa, e hana i kēlā me kēlā me kēia 2-3 hola. No ka lā eʻai anaʻoe i ka 3 kg o nā hua.
Lā 5
ʻO ka hopena, he lālā pilikino. Hiki iāʻoe keʻoluʻolu i ka meaʻai, no ka mea, no ka lā e pono aiʻoe eʻai i 5 mau meaʻai o nā meaʻai. He maikaʻi ke kohoʻana i ka iʻa, iʻa, ka iʻa, ka moa, nā hua. Hiki nō hoʻi iāʻoe ke hoʻonohonoho i nā loiloi pūmua a me nā mea waiū, akā i kēlā manawa, e loaʻa iāʻoe kahi'āpana waiwai liʻiliʻi -ʻo nā hua laʻi ka waiwai o ka mālamaʻana i ka wai i loko o ke kino.
I ka lā 6
ʻO kekahi lā inu.
Ka lā 7
E puka i kaʻai - nui aʻoiʻole ka meaʻaiʻole. ʻO ka papahana punahele punahele i kēia lā no kēia hebedoma penei:
- kakahiaka - 2 mau huaʻuki pa'ū;
- nā meaʻai - 1 hua;
- kaʻaina - ka'ō;
- nā meaʻai - 1 hua;
- kaʻaina ahiahi - ka saladi maʻamau me kaʻailaʻaila.
ʻO ka hoʻoikaika kinoʻana i ka manawaʻai meaʻai
I ka inuʻana i nā lā, ua hoʻopiʻiʻia kekahi pilikia o ke kino. He mea ia e pili ana i kekahi hoʻonaʻauao e pono loa ke hoʻokaʻawaleʻia. Eia kekahi,ʻo ka hele a me ka hana i nā hana hale e lilo ia i meaʻeha a me ka luhi. I ka inuʻana i nā lā pinepine, aia nā dizziness, nā makawae hina, a me ke kaumaha.
I ka mea kanu, nā lā hua e pono aiʻoe e hana i ka cardio o ka ikaika loa. Hiki iāʻoe ke hoʻololi i ka cardio ma ke heleʻana, ka hula, ke yoga, ka pilates.
Ma kahi lālā protein, hiki iāʻoe ke hana
Ma hope o kaʻai
I loko o ka pule holoʻokoʻa o kaʻai,ʻo ka pauʻana o ka momona mai ka minuke holoʻokoʻa i ka puʻu he 1-2%. ʻO ke kumu,ʻo nā lau waiā waena, a, alas, ka nui o ka muscle. No laila, iʻole e wikiwiki hou i ka kaumaha, pono mākou e ho'āʻo e hoʻomau i ka nedosalivat meaʻai, inu e 2 lita o ka wai i kēlā lā i kēia lā, e hoʻololi i kahi meaʻai iki ma ka momona.
Eia hou, ponoʻoe e nānā i ke komoʻana o ka protein - i ka malama mua ma hope o kaʻai, pono ke kumu kūʻai o ka pilamai o ke ao ma kahi o 1.5 g / kg ke kaumaha o ke kino.