ʻO nā poʻe a pau e haʻuki ana ke kū nei i kēia kūlana: ua hiki i ka pāho a i nāʻokoʻa'ē aʻe paha keʻano o ka manawa, akā,ʻaʻole lākou eʻikeʻia, no ka mea, ua uhiʻia lākou i kahi momona. ʻO kaʻai kīpona "Drying" no ka poho kaumaha e kōkua iāʻoe e hoʻomāmā i ka hoʻomaha a e hoʻokuʻu i ka momona e hūnā i kou mauʻiʻo mai nā maka o haʻi. Ke nānā nei mākou i nā hiʻohiʻona o kaʻai "Drying" no nā kaikamāhine.
Diet "Keʻokiʻana i ke kino": nā hiʻohiʻona a me nā mea
Pono i loko o ka hōʻaiaʻelua mau mea nui - he meaʻai maʻamau i loko o nā protein, ke hoʻemiʻia ka nui o nā momona a me nā haʻalulu, a me ka hoʻolālā kūpono. He nui nā kumu aʻo e'ōlelo aku e hoʻonui i ka hanaʻana i ka momona i ka wā e maloʻo ai, akā i kēia manawa, e koho nā kānaka a pau nona iho.
ʻO ka meaʻai maʻamauʻo ka waihā "Drying" no nā kaikamāhine
Heʻaiʻai kūpono loa kēia, a me nā haʻahaʻa i kēia manawaʻaʻole hiki iāʻoe ke hāʻawi iāʻoe iho no kaʻole. ʻO ka loliʻana i ka meaʻai e like me ka mea maʻamau, iʻole na ka poʻe i komo i loko o ka hana noʻonoʻo - no ka mea, e paʻakikī loa kēia poʻe.
ʻO ka pule mua
I kēia manawa, ponoʻoe e hoʻokaʻawale i ka meaʻai e pili ana i ka lauwili a meaʻai wikiwiki paha - maʻaneʻi a me nā pōpō, a me ka hauʻopa, a me ka balekale, a me nā kīhākī french, a me nā mea kolo. I kēia manawa, makemakeʻia e hōʻemi i ka hōʻailona o ka berena, ka palaoa a me ka pasta.
E hoʻohana i ka heluʻana i nā calories. I kēia manawa i ka lā,ʻaʻole ponoʻoe eʻai hou i nā hua'aleʻa ma mua o kou kaumaha, hoʻonuiʻia e 3 (kahi kaikamahine e kaumaha ana i 60 kilokani -ʻaʻole iʻoi aku ma mua o 180 karamu o nā'ōpona).
ʻO ke kolu o ka hebedoma
Ma waho o nā mea āu i hōʻole mua ai, ponoʻoe e hoʻokaʻawale i nā meaʻai a pau mai kāuʻai. Mai ka huaʻai ka waiho wale i ka buckwheat, ka pearl a me ka oat porridge - hiki keʻai waleʻia no ka'ōpō kakahiaka wale nō. I kēia manawa no ka 1 kg o kou kaumaha ke hele mai ma mua o 2gr. nā huaʻaʻa i ia lā.
I ka mahina e hiki mai ana (4-9 wiki)
I kēia manawa, he hoʻololi i kahiʻai hoʻomakau. ʻO nāʻano meaʻai a pau, nā mea momona, nā mea ola, a me nā iʻa, ke kumu o kaʻai,ʻaʻoleʻo nā huaʻona starchy (ʻo nā mea a pau, koe wale nā uala, nā lemu a me ka palaoa) e kūpono i ke kāohi. I kēia lāʻaʻoleʻoe eʻai i ka 1g o ka waiʻahu i ka 1 kg o kou kaumaha. E kaupalenaʻia nā helu caloric o kaʻai - e hoʻonui i ka mea i loaʻa iāʻoe,ʻo ia keʻano o ka lilo o ke kaumaha. I ka manawa maʻamau he 1200-1500 calories i kēlā me kēia lā. ʻO nā caloi liʻiliʻi eʻai anaʻoe i kēlā lā i kēia lā -ʻo kaʻoi aku ka ikaika e lilo anaʻoe i ke kaumaha.
Diet "'Āla": ka menu
He paʻakikī ka hoʻokele wikiwikiʻana i kēia laina nui o nā lula, keʻoleʻoe iʻike i ka hanaʻana i ka meaʻai. Ke hāʻawi aku nei mākou i kou manaʻo e pili ana i kahi e hiki ai iāʻoe keʻai i kaʻono a me keʻano palekana ke hoʻomaloʻo, e nānā pono i nā kānāwai a pau.
Kō koho 1
- Breakfast: oatmeal me ka maiʻa, ka'ōmaʻomaʻu me ka kō.
- 'Aiʻano: ka'ōmole huapalapalaʻaila, 200 g bipi bipi.
- Kaʻiʻaina: 200 g iʻa iʻa i ka iʻa.
Kō koho 2
- Pōʻakai kakahiaka: ʻeleʻele o 5 mau mūmoa, hapa hapa waina, ka'ōmaʻomaʻo me ka hueʻole.
- Lunch: kahi hapa o ka pipi me ka buckwheat, he'ōmoleʻo ka momona momona (kūlohelohe).
- Meaʻai: hua salamālā,
5% ka nihi, 1% kefir.
Kō koho 3
- Pōʻakai kakahiaka: ʻelua mau huaʻupuʻu pa'ū, kahi sandwich me ka meli, keʻo'ōmaʻomaʻu me ke kō.
- Lunch: ka pilaf me ka moa, ka momona momona, 5% ka liʻi.
- ʻO ka meaʻai : ka pipi me ka hoʻouluʻana i nā mea kanu hou.
Hiki iāʻoe ke hana i kahi papahana noʻoe iho ma ka hoʻohālikelike. Eʻai i nāʻano a me nā meaʻono - he mea hōʻailona kēia e hana aiʻoe me kaʻole o nā hāʻule. Haʻawe i kaʻiʻo, ka moa a me ka iʻa, hiki iāʻoe ke hoʻohana i nā iʻa iʻa - ka'ōmaʻa, kaʻae, nā kūmole -ʻoiai he puna puna. Inā pōloliʻoe, a ma mua o kaʻaiʻana i kaʻai, hiki iāʻoe keʻai i ka'ōlaʻa a i ka hua salame o nā huaʻai hou a hua paha.