E koho i ka mea maʻamau no ka halaʻana o ke kaumaha no kēlā me kēia lā

Inā ua hoʻoholoʻoe e lilo i ka kaumaha,ʻo ka mea maʻalahi ka hanaʻana i kahi koho ma mua a e hahai pono. I kekahi mau kumu'ē aʻe, hiki i kaʻoluʻolu ke hiki ma muli o kaʻoiaʻiʻoʻaʻole pono nā hua "pono" i kahi kokoke. E nānā mākou i kahi papa inoa maʻamau no kēlā me kēia lā, e pili ana i nā kumuhana o ka meaʻai pono . Hiki iāʻoe ke hoʻomau i kēiaʻai no ka manawa pauʻole, a hiki i kou hopena.

Nā kumuhana o ka papa inoa no ka lā hoʻokahi no ka naloʻana i ke kaumaha

No laila, e nānā i nā kumukānāwai e hoʻopili i ka papaʻai meaʻai no kēlā me kēia lā no ka poho kaumaha e hiki ai iāʻoe ke hana i kāu hoʻololi pono'ī aiʻole e hana i meaʻai noʻoe ke kohoʻoe i ka koho koho.

1. I ka lā e pono ai e inu ma kahi o 1.5 liters o ka wai. E lawe i ke aniani o ka wai ma mua o kaʻai a me 1-2 mau aniani i waena o nā meaʻai. He kānāwai koʻikoʻi kēia e 'ae ai iāʻoe e hoʻohuli pono i ka mea i ka make a me ka lilo i ka kaumaha iʻoi aku ka ikaika, me ka nāwaliwaliʻole a me ka olakino maikaʻiʻole.
2. No kaʻaina kakahiaka he mea pono ia e lawe i nā protein (ka hīnī, nā hua, kaʻiʻo) aiʻole nā ​​kāpalu'aleʻa (porridge, akā,ʻaʻole wikiwiki e kuke). Ma kahi hopena hope loa,ʻo nā koloka mai ka palaoaʻai me ka lihi e hoʻokokoke mai nō hoʻi.
3. ʻO nā kīʻaha he hua, nā hua laʻa, a iʻole hoʻokahi kīʻaha wai / tea me kahi lemon me ke kōʻole.
4. No kaʻaina awakea,ʻoi aku ka maikaʻi i kaʻaiʻana, akā ka momona. Ināʻoe e pōloli ana, hiki iāʻoe ke hāʻawi i ka lua o ka'ati - ke kīpala a me nā meaʻai a me nā meaʻono.
5. Pono ka māʻina awakea i ka'ōmaʻomaʻo a iʻole i ka protein, e pili ana i ka pōloli oʻoe. ʻO kahi koho maikaʻi loa - he iʻa momona kūikawā paha, a he manu paha me kahiʻaʻahu o ka mea hou a iʻokiʻia me ka waipōʻole a momona paha.
6. Ma mua o kou moeʻana, hiki iāʻoe ke lawe i ke aniani o ka wai inu momona o nā mea momona.

I ka hoʻohanaʻana i nāʻano kumuhana likeʻole, akā i ka hoʻopauʻiaʻana o ka mea protein, hiki iāʻoe ke hana i ka papa hana hoʻohaʻahaʻa no kēlā me kēia lā no ka pohō kaumaha. Inā hōʻoleʻoe i kaʻai, i kēlā lā i kēia lā ke komo i ka soy, ka pīni, ka peʻa, nā nati a me nā kumu waiwai'ē aʻe o ka protein i kaʻai.

E koho i ka mea maʻamau no ka halaʻana o ke kaumaha no kēlā me kēia lā

I mea e loaʻa ai iāʻoe kahi palena'āina, e noʻonoʻo mākou i kahi mea maʻalahi no ka naloʻana o ke kaumaha ma kēlā me kēia lā ma nāʻano likeʻole. ʻO kēia ka mea e hiki ai keʻike pono i keʻano o ka hoʻokumuʻiaʻana o nā kumuhana o ka meaʻai pono i kaʻai. ʻAʻole mākou e hoʻokomo i ka laina "lawe wai", no ka mea, pono e hoʻoholo i kahi e kūpono ai iāʻoe ke inu iʻeono mau aniani wai o ka wai ma ka lā - i ka manawa a me nā'āpana.

Kō koho 1

1. Breakfast: oatmeal me ka hapalua o ka'ōleʻa, ke kī me ka pa.
2. ʻO ka Lunch: kahi kaukō kukoma, kāpena kāpena.
3. Paʻa ahiahi: ke aniani o ka yogurt.
4. Kaʻaina ahiahi: pollack, kaʻaila me nā'ola a me nā'ōmato, me ke kāhikoʻana i nā pīni'ōmaʻomaʻo.
5. He hola ma mua o ka hiamoe: kahi aniani o nā varenets.

Kō koho 2

1. Breakfast: buckwheat,'ōkūʻia me nā aniani a me nā kāloti, ka papa me ke kōʻole.
2. ʻO ka Lunch: ka waina, ka māmā māmā me ka lelo.
3. Pōpō ahiahi: hapa hapa o ka liʻiliʻi momona me ka hapa o ka yogurt.
4. Pāʻina: ka umauma hānai, kaʻiʻia me ka zucchini a me ka zucchini.
5. Hoʻokahi hola ma mua o ka hiamoe: ka wai me ka waiū me ka kō.

Kō koho 3

1. Pōʻakai: ka liʻi pua me nā'āpana apana maloʻo a me ka'ati kefir, ka tea me ka kō.
2. Lunch: buckwheat,'ōhūʻia me nā haloo a me nā mea kanu.
3. Ka pōpō ahiahi: apple, kahi'ōmole o ka wai me ka lemon.
4. ʻO ka meaʻai: ka pipi pipi me ka broccoli, ke kī me ke kōʻole.
5. He hola ma mua o ka hiamoe: kahi aniani o ryazhenka.

Kō koho 4

1. Pōʻakai:ʻelua mau hua 'aila, tea me ke kōʻole.
2. ʻO ka Lunch: saladi mai Peketo, borsch.
3. Paʻa ahiahi: alani.
4. ʻO kaʻaina ahiahi: me kahi kāpena pīpī.
5. Hoʻokahi hola ma mua o ka hiamoeʻana: he aniani o ke kīkole maoli.

Kō koho 5

1. Pōʻakai kakahiaka: he kāwīwī o ka palaoaʻai a me ka momona momona me nā mea kanu, kaʻahi.
2. Lunch: pilaf me kahi laiki a me ka moa, ke.
3. Pākī: kaomi.
4. Kaʻaina ahiahi: kahi'āpana moa i hoʻomoʻaʻia me kaʻaʻahuʻana i nā mea kanu hou.
5. He hola ma mua o ka hiamoe: kahi aniani o ka waiū.

Ma ka hoʻohanaʻana i kahi koho kūpono no kahi lā no kaʻaeʻana i ke kaumaha, hiki iāʻoe ke hoʻolālā i kāu mau koho pono'ī no ka meaʻai maʻalahi. E mālama i ka nui o nā'āpana - pono lākou e liʻiliʻi i ka nui.