ʻO ka menu maʻamau

ʻO nā meaʻai i ho'ākākaʻia ma kaʻai e nānā aʻikeʻoleʻia, no laila i kēia lā, he nui ka nui o nā kaikamāhine e ho'āʻo nei e huli i ka meaʻai menu no ka pohō kaumaha, kahi i kūponoʻia nā huahana a me ka nui. No laila,ʻoi aku ka maʻalahiʻole i ka hanaʻana i nā hewa hewaʻole no nā mea i hoʻopuka hou i nā hihia o ka meaʻai maikaʻi aʻaʻole i hoʻomaopopo loa i keʻano o ka liloʻana o ke kaumaha.

Aia kahi papa hana no ke kaumaha o ka'ōpū?

Manaʻo nui ka poʻe e hiki iāʻoe ke lilo ka kaumaha wale nō ma kahi'āpana pilikia. ʻO kaʻoiaʻiʻo, ke hoʻoponopono nei ko mākou kino i ka pālahalahaʻana a me ka weheʻana o ka papa momona, ma muli o kaʻano genetic. No laila, me ke kōkuaʻana i ka meaʻai, hikiʻole ke hōʻiliʻili i loko o ka umauma aiʻole e pale kaumaha wale nō i ka'ōpū.

Hoʻoulu i ka hopena o ka meaʻai maʻamau no nā māhele kiko'ī o ke kino, ināʻoe e hoʻokomo pono i kāu papa hana o nā hana pohō. A i kū'ē i ka manaʻo nui i ka papa momona o ka'ōpū,ʻaʻole ia e kōkua i ka hoʻonohonohoʻana i nā hana ma ka pāʻani, a me ka'aerobic a me ka cardio load. I nā hua'ōlelo'ē aʻe, eʻoi aku ka maikaʻi o ka loliʻana i ka kaumaha i loko o kou'ōpū ināʻoe e hoʻohana i ka meaʻai pono a me nā leka kakahiaka, a iʻole ia he 20 minuke i ke kaula i kēlā me kēia lā, aiʻole e holo i ke alapiʻi, aiʻole ka keke kaʻa. ʻO kēia ka mea e hoʻoikaika ai i ke kino e hoʻonui i ka waihona momona i hōʻiliʻiliʻia, e hoʻololi iā lākou i ka ikehu.

Kaomi o ka meaʻai maikaʻi no ka poho kaumaha

He mea pono e hoʻomaopopo i ka meaʻai maikaʻiʻaʻole ka hui likeʻole o nā huahana, akā,ʻo ka hōʻoleʻana i nā mea i ponoʻole i ke kino. Ke hoʻokuʻu nei i ka calorie nui loa, nā mea kaumaha i ka meaʻai e hāʻawi i ka mea nui nui i ka poho kaumaha.

ʻO ka papa inoa o nā hua i pāpāʻia no ka'ōkuhi kūpono no ka paʻakikena kaumaha nā huahana:

• kaʻiʻo momona, ka mea hānai, iʻa;
• nā ipu a pau i hoʻomoʻaʻia aiʻole nā ​​mea i nui loa kaʻaila;
• puaa, momona;
• kaʻiʻo ke kē, iʻa;
• nā hua laʻa o nā mea momona momona, e like me ka waiūpaʻa a me nā mea hōʻoluʻolu;
• nā meaʻai i ka palaoa, e like me ka palaoa keʻokeʻo, pasta, dumplings;
• ka palaoa i kēlāʻano i kēiaʻano;
• kekahiʻai wikiwiki;
• soda, puna wai i hoʻoiliʻia;
• nā meaʻono, nā leʻaleʻa, ke kokolekale, a me ke kō.

Mai hopohopo, me kaʻole o kēia,ʻaʻole e lilo kouʻaiʻana i meaʻilihuneʻole iʻole -ʻo ia wale nō ke olakino a pono. Ma ka hoʻonaʻauaoʻana iāʻoe iho e hana me ka hanaʻole i nā huahana, hiki iāʻoe ke aʻo pono i kaʻai,ʻaʻole ia e hoʻonui i ka kaumaha wale nō, akā mālama pū. Hāʻawi iāʻoe iho i meaʻai a hiki i kēia papa inoa ke hanaʻole me ka hōʻehaʻole i ke ola kino 1-2 i ka mahina.

ʻO ka hoʻonohonohoʻana i kēlā me kēia lā

Hoʻomaopopo mākou iāʻoe i nā koho menu maikaʻi, ka hoʻohanaʻana o ia mea i ke kaloʻana o ka papa momona a me ka hoʻihoʻiʻana i kaʻono kūlohelohe a me ka hana maʻamau.

Kō koho 1

1. Breakfast: oatmeal me ka waina, ke kē.
2. ʻAina: ka māmā māmā, huaʻai hua'ōlelo , compote.
3. Paʻa ahiahi: an apple.
4. ʻO kaʻaina ahiahi: ka pīpī me kaʻalani.

Kō koho 2

1. Pōʻakai:ʻelua mau hua 'aila a me ka salakeke kāpeti.
2. ʻAhiʻAi: ka moa moa, ka salama kūkō, compote.
3. Paʻa ahiahi: alani.
4. ʻO kaʻaina ahiahi: ka iʻa lean me nā mea hoʻouluʻai.

Kō koho 3

1. Pōʻakai: omelet, kaumati maʻati, keki.
2. ʻAina: ka'ōhinu-puree, ka salakeke kāpeti, ka compote.
3. Paʻa ahiahi: ke aniani o ka yogurt.
4. ʻO ka meaʻai: ka moa koʻo i ka umauma me ka buckwheat.

Kō koho 4

1. Pōʻakai: huamakai huaʻai, kāhi.
2. ʻO kaʻaina awakea: ka'ōmoleʻai, ka salame me ka meaʻai, ke kā.
3. Paʻa ahiahi: hapa hapalua o ka niʻi momona.
4. Pāʻina: pipi, puhiʻia me ka kāpena.

Ke koho nei i kēia koho no ka pohō kaumaha,ʻaʻoleʻoe e pōʻino i ke kino. Keʻai nei pēlā, e kiolaʻoe ma luna o ka 0.5 - 1 kg i kēlā me kēia pule, a liloʻoe i meaʻoi aku ke olakino,ʻoihana a nani loa i kēlā lā i kēia lā!