ʻO ka meaʻai, i loko o ke kākākūkāʻana,ʻaʻohe ona palena kūpono a me kahi meaʻaiʻole o kaʻai - ka moeʻuhane o kekahi wahineʻimi. Ma hope o nā mea a pau, no ka manawa o ke kaumaha o ke kaumaha, hikiʻole i ka haʻaleleʻana i ka papahana maʻamau o ke ola, a me ka hoʻohuiʻana i ka loli o ka nohona o kēlā me kēia manawa a me ka nāwaliwali o ka nohona olakino! ʻO ka mea pōmaikaʻi, he mau meaʻaiʻai kūpono no ka poho kaumaha,ʻaʻohe mea e pono ai ka lōʻihi o nā hana, a iʻole e helu pono i nā calories.
ʻO ka meaʻoi aku ka maʻalahi ka mea e pale ai i kaʻino
ʻO kaʻoi aku o ka maʻalahi o ka paʻakikī paʻakikī, akāʻo ka paʻakikī maoli -ʻo ia wale nō ka hōʻoleʻana i nā meaʻaiʻino a me nā mea mālama. ʻO nā mea a pau e koiʻia nei e kēia meaʻai kēia:
- pale pālaʻi. E hoʻokuke i nā kīʻaha nui ma ka makemake o kahi'ōpala maʻamau no nā salam;
- eʻai iʻekolu manawa i ka lā;
- ka hōʻoleʻana i nā leloleʻa kiʻekiʻe-calorie - ua pāpāʻia nā mea āpau (me ka wai i loko o nā mea inu a me nā wai i loko o nā pahu), koeʻole ka marshmallow, jelini, hua, nā meaʻono liʻiliʻi;
- ka hōʻoleʻana i kaʻai wikiwiki - soda, nā mīkini, nā kīhākī pua, nā hawasa;
- ma ka hoʻouluʻana - nā huaʻai wale nō (hiki iāʻoe ke kūʻai i nā hui me nā meaʻenehana i hoʻopaʻaʻia);
- kaʻaina - 2-3 hola ma mua o ka moe.
Nui nā māhele i kēiaʻai, aʻaʻoleʻoe e noʻonoʻo pinepine i ka mea hiki iāʻoe a me ka mea hikiʻole iāʻoe. Make waleʻoe e hoʻopau i nā meaʻino a pau! Ināʻoe e hahai i kēia mau rula, e nele anaʻoe i ke kaumaha me ka hanaʻole. Eia hou, hiki ke hoʻohanaʻia kēiaʻai kūpono a me ka maʻalahi no ka manawa palenaʻole,ʻoiaiʻo kou ola a pau - ponoʻoe wale nō!
ʻAlaʻai no ka pule - heʻaiʻaiʻole
ʻO ka mea maʻalahi a me ka maʻalahi ka mea maʻalahi i ke kauwela, ma ke kiʻekiʻe o ka wela. Eia nō naʻe, i keʻano maʻamau, pono nō ia i nā kau a pau. ʻO kona pōmaikaʻi nui - i nā lā 7 wale nō e hiki iāʻoe ke lanakila i ka 5-7 kg, ma muli o ka helu o kāu paona hou.
Hoʻokumuʻia kēiaʻai ma nā kumu o ka meaʻaiʻole - i ka meaʻai eʻai waleʻoe i nā hua a me nā huaʻai a me keʻano maoli. ʻAʻole hiki iāʻoe keʻai i kekahi mea i hoʻomehanaʻia, e like me ka inu lama. Inā inuʻoe i ka wai - pono eʻoki houʻia. I kēlā manawa hoʻokahi e hiki iāʻoe keʻai i kekahi mea mai nā hua ulu a me nā hua a i kēlā me kēia manawa. Mai hoʻopoina e inu i ka 2-2.5 liters o ka wai i kēlā lā i kēia lā -ʻo kēia ka mea e hoʻopakele iāʻoe mai ka maʻi maikaʻiʻole.
ʻO kēia paha ka meaʻoi loa aʻoi aku ka maikaʻi o nā koho kūpono. Ma ke ala, kahi lā e hiki ai iāʻoe keʻai a hiki i ka hapalua hapalua o nā hua - me kēiaʻano, hiki ke mālamaʻia kaʻai no hoʻokahi mahina. ʻAʻohe pilikia i ke olakino, nā pōmaikaʻi a me nā huaora wale nō!
He mea maʻalahi kaʻai - kefir no kaʻaina awakea
ʻO kekahi mea maʻalahi a maʻalahi hoʻi e hiki ai iāʻoe ke pale i kahi manawaʻole o ka manawa, e pili ana i kaʻaina kakahiaka a me ka pāʻina awakea, akā, heʻaina awakea.
E hele i loko o ka lāʻau lapaʻau fiber (aiʻole ka liʻiliʻi liʻiliʻi me nā meaʻono a me nā meaʻono, e like me ka "Siberian Fiber"). I kēlā me kēia lā, ma kahi o kaʻaina awakea, e inu i kahi aniani o 1% kefir, kahi e hoʻonāukiʻia ai 2 punetēpu o iaʻano fiber. E pīhoihoi pahaʻoe, akā, he meaʻai ahiahi loa ia!
ʻO nā hopena maikaʻi loa mai kahiʻai māmā e loaʻa iāʻoe inā eʻaiʻoe i ka manawa like a kokoke e like me kēia kulekele:
- ʻO ka kakahiaka kakahiaka. ʻO nā hua i kālaiʻia a iʻole ka'ōmole, aiʻole ka hanaʻana o ka mea alapiʻi + he sandwich me ka tīhi a me ke kī me ke kōʻole.
- ʻO ka lua kakahiaka. ʻO kaʻai (dessa) (marshmallow, pīnele, hua, yogurt, akāʻaʻole pākeke).
- ʻO kaʻaina awakea. ʻO ka huahelu o ka sālaina hua'ōlelo, ka laiki, kaʻokiʻoki a me nā hua iʻa, ka iʻa, aʻo ka buckwheat + ka moa.
- Pāhili. 'Alemele huaʻona me kaʻailaʻaila a i ka hua salamona, a hua paha.
- Eʻai. 30g o ke fiber (bran) + 1% kefir.
Makemake nā māmā a maʻalahi i ka'aemo kaumaha me kaʻole o ka ikaika. Ma kekahi o nā kohoʻekolu i kohoʻiaʻaʻohe pilikia nui, a ma muli o ka wikiwiki o kāu makemake i ka hopena, hiki iāʻoe ke koho i ka koho kūpono.