Ua hoʻokūpaʻa mauʻia ka poho o ka poho kaumaha i kona mau waiwai kupaianaha a ua hauʻoli i ka hilinaʻi lehulehu. ʻAʻole wale kēia me kēiaʻano momona a maikaʻi o nā hua maloʻo hiki iāʻoe ke hoʻokuʻu i ka kaumaha nui, pēlā nō ia e hoʻomāhuahua ai i ke kino me nā mea nui no nā lāʻau olakino a me nā mineral.
ʻO Prune no ka hōʻemiʻana i ka waiwai caloric
Mahalo paha, e kahaha auaneʻiʻoe i kaʻikeʻana he mea nui ka caloric kahi huahana i'ōleloʻia no ka paʻakikū kaumaha. Hoʻokahi haneri mau'emu o nā'āpana momona maikaʻi a mālamaʻia no 260 calories. ʻOiaʻiʻo, hele kēia i ko mākou mau manaʻo maʻamau e pili ana i nā huahana e hiki ke hoʻohanaʻia i ka wā o ka hakakā i ka nui. Eia naʻe,ʻaʻole i loko o ka waihona caloric kona ikaika, akā ma nā mea waiwai:
- ua waiwai nā paila i nā hua hua a pau - A, C, P a me B;
- kōkua ia i ka hoʻoikaikaʻana i nā mea pale o ke kino, a he mea nui loa i ke kau anuanu;
- ua hoʻonaʻonaʻia me ka fiber, a no laila he hoʻoikaika nui ma ka hana o ka'ōpala o ka gastrointestinal;
- hoʻolōlā i ka mīkini kino, e hoʻoikaika i ke kino e hoʻonui, aʻaʻole hoʻi e hoʻokuʻu i ka'ikehu ma keʻano o nā waihona momona;
- he hopena koʻikoʻi ka mea e kōkua ai i ka hoʻomaʻemaʻe i nā'ōpū;
- He hua nui kēia e kōkua nui ai e ho'ēmi i ka makemake.
ʻOiai e maʻalahi ke koho, hiki i nā pākeke ke hoʻoikaika i ka lilo o ke kaumaha no ka hoʻomaʻemaʻeʻana i ka'ōpū, ka hoʻonāʻana i ka'āpana o ka maʻi kuni a me ka nui o ka hanuʻana. No laila, kohoʻana i kahiʻai me nā pākeke, hiki iāʻoe ke hoʻohuli i kou kaumaha i ka mea maʻamau.
ʻO ka meaʻai: kefir a me nā paona
Ke hāʻawi aku neiʻo Kefir a me nā paona no ka make kaumaha. E hoʻokuʻi iā lākou i loko o ka mea holoi i kahi'ālana maikaʻi noʻoe - a ma kēlāʻano kīʻaha hiki iāʻoe ke hana maikaʻi i kahi lā, aʻelua lā i ka lālani.
Hiki i kēia hui ke pani i kāuʻahaʻaina maʻamau i kekahi manawa maʻamau no ka pohō a hoʻomalu i ke kaumaha.
ʻO nā lālā o ka mea palaualelo
ʻO ka mea maʻalahi loa i nā meaʻai me nā pākeke e maikaʻi wale nō ke mālamaʻoe i kāuʻai. Hoʻololi i nāʻaoʻao kaumaha o nā kīhāpai a me nā uala me ka'ōmaʻa māmā, e koho i nāʻano momona momona o ka iʻa a me ka iʻa, e hoʻolei i nā mea momona e makemake ai i ka jelili kukui. I hoʻokahi wale nō hebedoma hiki iāʻoe ke lilo i 2 a 4 kg.
He mea maʻalahi ka pūnaewele: ma mua o kēlā me kēia pāʻina, no 20 mau minuke, eʻai i 3-4 mau pāʻani kēlā me kēia. Ma hope o kaʻahaʻainaʻaʻole hiki iāʻoe ke inu,ʻo ke kī pū me ka meaʻono. ʻO kaʻai hope loa i kēiaʻai he 2-3 mau hola ma mua o ka moe.
Nā Lālā: kaʻai no 4 mau lā
Me ke kōkuaʻana o iaʻanoʻai, hiki iāʻoe ke lilo ke kaumaha ma o 2-4 kilokanika, akā i ka wā wale nō keʻoleʻoe e wāwahi i ka papa inoa aʻaʻole eʻae iāʻoe iho. No laila, ka papa makaukau no nā lā 4:
Kekahi lā
- Breakfast - 2-3 mau paona, nā hua liʻiliʻi i hoʻolapalapaʻia, he kīʻaha kope me ka hue.
- ʻO ka Lunch - lean borsch me kaʻualaʻole me kahi kīʻahaʻai,ʻehiku mau'āpana kala me kekahi mau pale.
- ʻO kaʻaina ahiahi - he hapa o nā iʻa i kāluaʻia,ʻohe huapalapala pa'ū (inā waleʻoe e hiamoe!), Orange, tea.
ʻO kaʻelua lā
- ʻO ka kakahiaka kakahiaka -ʻelua mau lālā pāʻani, ke kī keʻo, kahi'āpana liʻiliʻi momona liʻiliʻi.
- 'Aiʻano - ka'ōniu'ōpī me kahi'āpana berena hū, kahi'āpana o ka meli bipi i ka nui o kahi pahu kāleka (100 g),ʻelua walnuts a iʻole ka lima o nā'alemona.
- Kēnē - 4 mau pāʻani, hua salaki hou me ka wai lemon, ka'ōmaʻomaʻu me ka kō.
ʻO ka lāʻekolu
- ʻO ka kakahiaka - 3-4 mau'āpana, kahi hawī me ka'ōnihi a me ka tīhi, ka kala me ka hue.
- ʻO ka palaoa - kaʻuala pāla, kekahi'ōpenaʻai me kahi'āpana'āpana hina, nā'ōmato, a me nā'āpana.
- ʻO kaʻaina ahiahi - 5 mau'āpana kālā, kahi'āpana'āpana hina a me ke aniani kefir.
Ka lāʻehā
- Breakfast - 4 mau'āpana'āpana, kahi hapa o ka oatmeal i loko o ka wai i ka hapalua me ka waiū, kafe.
- ʻO ka Lunch - lean borsch me kahi'āpana'āpana hina, kūkono,ʻelua'āpana.
- ʻO kaʻaina ahiahi - 5-6 mau'āpana'āpana, kekahi kāwīwī me ka paʻakai liʻiliʻi loa, ke kī.
ʻO ka meaʻai e hāʻawi i nā hualoaʻa i ka hopena iʻoleʻoe e uhaʻi. Ināʻole, ponoʻoe e hoʻomaka hou eʻike i kahi pohō kaumaha.