Ma kahi kokoke i nā moeʻuhane o nā wahine e pili ana i ka meaʻai e hāʻawi ponoʻole i ka laina plumb, akā, i ka hōʻoluʻolu aloha,ʻaʻole kaumaha ka kaumaha. Ke hoʻololi nei e hiki ke hiki i kēia. I mea eʻike ai i kahi meaʻai maʻamau i ka maʻi ma ke kino a me ka maʻi ma ke kino, ponoʻoe e hōʻoia iāʻoe iho i ka naloʻana i 6 mau puhi . I kēlā lā i kēia lā o kaʻaiʻana a me ka haʻaheo i ka hoʻomanawanui, e hoʻopau loa i kou'ōpū maʻi. Eia hou, e hāʻawi mākou iāʻoe i nā hopena, no laila,ʻo nā hōʻike e pili ana i kaʻai o nā piʻi 6 he mea maikaʻi loa ia.
Nā kulekele a me nā nuances
ʻO ka mea kākau o kaʻaiʻana,ʻo iaʻo ke kahunaʻoiaʻo Anna Johansson. ʻO keʻano maʻalahi o keʻano, aia ma hope o ka hoʻomakaʻana i kēiaʻai, makemakeʻoe e hoʻomau i ka nohoʻana ma luna. No ke aha - heluhelu ma lalo.
Loaʻa iā ia i nā lā 6, he 6 mau mono-diets, e like me 6 mau pua. ʻO ka mea mua, e kau ka pua i ka pua, i loko o nā piʻi 6,ʻo ia ka meaʻai nui no kaʻai. ʻO kēlā me kēia o nā petalima e hōʻike ana i 1 mono-ʻai. Ma hope o hoʻokahi lā (= 1ʻai), e haehaeʻoe i hoʻokahi pila.
No laila,ʻo ka mea mua loa i kaʻai,ʻo ia ka mea pāʻani maikaʻi loa, no ka mea, ma hope o ka hukiʻana i hoʻokahi pila, e hilahilaʻoe i mua o ka hilahilaʻana a hiki i kekahi lā.
ʻO ka lua o ka nuance ke kumu nui o ka nohoʻana ma nā mono-ʻai. Wahi a nā haʻawina i hanaʻia e nā mea kanu'aiwai, he 25 mau holaʻo ka meaʻai maikaʻi loa no ka pohō kaumaha. ʻO ka lālā lalo,ʻo ko mākou kino, i maʻa mau i nā meaʻai likeʻole,ʻo kaʻai mua (ʻikeʻia e loaʻa ana kekahi mea hou) e hoʻopauʻia ia "me ka manaʻoʻole." A laila ua hoʻomaka ka mea e kali nei no kahi papa inoa, a "e hānai" iāʻoe me ka iʻa -ʻo ia nā calories a pau loa i ka lepo.
ʻO ka lua o ka lā e hoʻomauʻoe i ka pāʻani me ke kino, koe wale nō me kahi hua'ē aʻe. No laila, ke kino eʻeli ana i ka meaʻai "ma ka pāhaka", e kali ana i kekahi mea'ē aʻe, a no kona pono e hoʻohana i nā mālama mālama o ka glycogen a me ka momona.
Mai hopohopoʻoe i ka meaʻai maʻamau - no kaʻai o nā pona 6, he nui nā meaʻai.
ʻO ka loina o ka mono-ʻai ka mea maikaʻi no ka meaʻoi aku kaʻoihana digestion. Ke hui pū kākou i nāʻano huahana likeʻole, hoʻopiʻi kaomiʻana i kā lākou digestion, a ma kēia manawa, hoʻohana nā enzymes a pau i hoʻokahi huahana wale nō.
E mālama i ka meaʻai o 6 mau puhi
Ma keʻanoʻokoʻa, he mea pono e hōʻoia i ka hopena maikaʻi o ka BEACH - keʻano o ka protein-carbohydrate ma kā mākouʻai. No laila,ʻo ka menu a me ka mea hoʻomanaʻo no kaʻaiʻana i nā'enela 6 he mea ia e like me ka pauʻana o nā pōpilikia polia. ʻO kēia ka mea e hoʻomaha ai i ka naloʻana o nāʻiʻo, a mai ka lukuʻiaʻana o nā hana i loko o ka naʻau, e hanaʻia inā loaʻa ka nui o nā'ōpū.
No nā momona,ʻo kā mākou huahana nui nā'eleʻa momona polyunsaturated,ʻaʻole ia e alakaʻi i ka laweʻana o nā mea momona, akā, e kōkua iā lākou e kaua.
ʻO ka hoʻonohonohoʻai
He wā kiʻekiʻe ia e hoʻolauna ai i kāuʻai no nā lā 6 e hiki mai ana:
- 1 lā - iʻa;
- 2 lā - mea kanu;
- Lā 3 - ka moa;
- 4 lā lā - pāʻina;
- 5 lā - curd;
- Lā 6 - hua.
Aʻaʻole hiki ke kūʻai aku i nā lā iʻole e like me ka proteins no ka protein.
I ka lā mua, e hala ana kekahi o kāu mau momona, no ka mea,ʻoi aku kaʻoihana o ka iʻa ma mua o ka pua. ʻAʻoleʻoe e pōloli loa, no ka mea he iʻa nui ka iʻa. I ka lā eʻaeʻiaʻoe eʻai i ka ½ kilo iʻa. A ināʻaʻole e hoʻolapalapa ka iʻa, akā e kiʻi i nā meaʻai no nā kīʻaha,ʻo kaʻai o 6 mau pona e loaʻa iāʻoe mai ka lā mua:
- nā meaʻai mai nā cod me nā greens;
- ka palaoa iʻakoʻia;
- ka iʻa.
I ka lua o ka lā eʻaiʻoe i kahi 1.5 kilokilo o nā huaʻai. Hiki iā lākou ke puhi, kāpena, aʻai paha i ka'ōmole.
ʻO ke kolu o ka lā he moa. Hāʻawi mākou:
- ka umauma moa;
- ka moa moa me nā greens;
- ka moa moa i ke kalo.
I ka lāʻahaʻaina hiki iāʻoe keʻoluʻolu iāʻoe iho me nāʻano lahiiki, oatmeal, millet, buckwheat, kānana, palele pale, a pēlā aku. I kahi lā pale, hiki iāʻoe ke hoʻohui i ka nihi liʻiliʻi me kahi liʻiliʻi liʻiliʻi o ka momona momona a me ka waiū. A i ka manawa o ka lā hua, eʻoluʻoluʻoe i ka hoʻopiliʻana iāʻoe me nāʻano hua likeʻole, me kaʻole o nā mea kaulike.
Recipes
Meatballs me nā cod a me nā greens
Mea Kai:
- cod - e pili ana i 400 g;
- nā'ōmole ('ālika a me nā mea kanu) - kekahi mau lālā.
- Nā meaʻala (kūlohelohe wale nō, me kaʻole hoʻomalu a me ka paʻakai) - eʻono.
Hoʻomākaukau
Wehe i ka tresku mai kaʻele, ka palaoa, ke poʻo, kaʻili, ka iwi. Hoʻopili ka mīkini ma o ka mea mīhiniʻai, e hui pū me nā kīʻahi'akoʻa a me nā meaʻala. E hoʻopiha i nā kinipōpō. E kau i ka pepa bakena i kāwiliʻia me ka pepa pepa. E puhi no ka 20 mau minuke ma 180 °.
ʻO Buckwheat
Mea Kai:
- kahuʻiaʻo buckwheat - ½ kg;
- nā kī a me nā meaʻala eʻono ai.
Hoʻomākaukau
Hoʻokuʻuʻiaʻo Buckwheat i ka pahuʻelua iʻelua manawa ma kahi mea mīkiniʻai me nā pō liʻiliʻi. E hoʻoulu me nā'ōpū, nā meaʻala, a me nāʻokiʻoki. E kau ma kahi pepa bakena me ka pepa pepa a me ka kuke aʻokiʻia.
ʻO ka male ma luna o ka hoa
Mea Kai:
- elike 300 - g.
- greens - 1 punch;
- meaʻala - eʻono.
Hoʻomākaukau
Kupaʻo Ketu i loko o nā'āpana liʻiliʻi, e'ōpīʻia me nā meaʻala, e'ōwili i nā mea kanu. E kau i kahi kuhuma, e pono e kau mua i loko o ka pā palai me ka wai. I loko o ka wai no ka kuke kukeʻai, hiki iāʻoe ke waiho i kekahi mau lālā o nā mea kanu no ka'ōpala. E hoʻohuli i ka iʻa i ka manawa eʻoki ai.