I loko o ka meaʻai Iapana, a ma nā'ōlelo paha a ka poʻe e hoʻolaha nei, e nui nā kū'ē'ēʻana. ʻO ka mea mua, pinepine kaʻaoʻao i kaʻaoʻaoʻelua i nā kumu likeʻole, aʻo ka lua, hiki ke mahaloʻia nā hopena o ke kaumaha o nā kaumaha ināʻaʻole lākou i kūponoʻole, maikaʻi, a,ʻekolu,ʻaʻohe mea maʻalahi ka meaʻai Kepani (e like me ka'ōlelo a ka hapanui ) keʻano o ka liloʻana o ke kaumaha.
ʻO ka meaʻai maʻamau a Iapana no nā lā he 14 - a me kēia, heʻelua pule i ka mikelikaʻoi loa o nā calories.
Nā kānāwai
ʻO ka mea hoʻonaninalu kalo o ka papa inoa o kaʻai Iapana no nā lā he 14 he 1200 kcal / lā. ʻO kēia mau calories mākou e kiʻi nei, ma muli o ka iʻa a me ka meaʻai (ʻoiai he meaʻai i kēia manawaʻo Iapana, e like me ka mea maʻamau,ʻaʻoheʻiʻo ma Iapana). He meaʻai nui loa kēia.
Hoʻopāʻia ka paʻakai a me ke kō, e like me ka palaoa a pau. No kaʻaina awakea, ponoʻoe e hana me nā kīwiwi, ka kofe kapu - i kēlā me kēia lā noʻelua hebedoma e inuʻoe i ke kofe.
Hoʻokaʻawaleʻia nā mea kanu, ma kahi o kā lākou meaʻai Iapana no nā hebedomaʻelua e like me ke keʻa, ua hāʻawiʻia ka wai lemon a me nā mea kanu hou.
ʻO kēiaʻai, heʻanoʻole,ʻo ia ka mea nonalcoholic. ʻO ka waiʻona ka huka like, kahi mea kanu calories nele.
I loko o ka lā e loaʻa wale iʻekolu mauʻai - kakahiaka nui, kaʻaina awakea a me kaʻahaʻaina awakea, me kaʻole o nā pōpō. No nā hebedomaʻelua o kēlā mau huakaʻi i hōʻehaʻia i ka pōloli,'ōlelo lākou, pau lākou i 10 mau kilo. E haʻi koke aku mākou, he hiki loa nō ia, akā, akā, akā, ma mua ua nui ka nui o kou kaumaha a ua hoʻopauʻoe i ka paʻakai.
I ka manawa mua, ua nalo wale kaʻai me ka paʻakai a me ka hoʻokipa Iapana no nā lā he 14. A ināʻoe iʻoi aku (ma keʻano o ka edema), hiki iāʻoe ke nalowale ma mua o 10kg.
Menu
Hāʻawi mākou iā mākou i ka meaʻai o kaʻai Iapana no nā lā he 14. Ma lalo e hiki iāʻoe ke koho i nā awakea a me nāʻahaʻaina i kēlā me kēia lā 14 mau lā:
1. Breakfast - i kēlā me kēia kīʻaha o kaʻaila maʻamau me ke kōʻole. Hoʻokuʻuʻia nā mea i hoʻolakoʻia (ʻaʻole iʻoi aku ma mua o hoʻokahi manawa i nā lāʻekolu):
- 1 makeki;
- 1 hua, 3 kāloka me kaʻailaʻaila, kahi mea iki.
2. Nānā:
- 2 hua huapalapala, hoʻopalapala kāpili me kaʻailaʻaila, ka waiʻaila;
- ka iʻa paʻakai, ka saladi o nā huaʻala hou me kaʻailaʻaila;
- 1 zucchini, i paʻiʻia i kaʻailaʻaila;
- i iʻa iʻa a me hoʻokahi aniani hoʻokahi waiʻaila;
- ka moa kohua (400g, kaʻeleʻeleʻole), ka salame kāpeti me nā kāloka a me kaʻailaʻaila;
- ka pipiʻai, hua .
3. Nānā:
- ka iʻa paʻakai, ka salati kāpeti me kaʻailaʻaila;
- ka mea pālapalapa, kekahi kelehe kefir me ka momona momona;
- ka pipiʻai, 2 mau huapalapala paʻakū, ka salaʻi kāpeti;
- nā hua (i huiʻia);
- 2 nā huapalapala i hoʻolapalapaʻia a me kahi hua bale a me kaʻaila līpī.
ʻAi
Kū'ēʻia kēiaʻai no nā poʻe kīkī maʻi. ʻO ka nui o ka protein e hiki ke hoʻoluʻolu i nā bodybuilders, akā,ʻaʻole nā puʻupaʻa, pono e unuhi i kēia mau mea a pau.
Ma kahi meaʻai Iapana, hikiʻole iāʻoe ke noho lōʻihi ma mua oʻelua pule, a hele i waho (e hoʻomoʻa iki i ka paʻakai i ka meaʻai, nā'ōpona carbohydrate) e like me ka nohoʻana - 14 mau lā.
Ponoʻoe e mālama i kēlā mehe kapu - cafeʻaʻoleʻo ia ka hua kūpono loa no ka puʻuwai,ʻoiai ke inu pinepineʻoe.
E hōʻalo i kēiaʻano o ka nalowaleʻana o ka mea e pono ai ke hāpai a me nā mākua hānai.
ʻO kaʻoiaʻiʻo, ka nui o ka wai i mālamaʻia i loko o ka makemake o ka herpodermic edema. Akā, hiki ke loli i ka wai a pau, inā pauʻoe i kaʻai, e hoʻomahaʻoe e lele ma luna o ka paʻakai,ʻaʻole e haʻi i ka momona a me ka momona.
ʻAʻole kūpono kaʻaiʻana o Iapana. Make kokeʻoe i ke kaumaha, akā,ʻaʻoleʻoe e lilo i ke kaumaha i loko o ke olakino,ʻo ia hoʻi nā pele paona. Aʻo kēia hoʻi, inā e haʻaleleʻoe i kēia paʻakikī paʻakikī, ua hiki i ka manawa e noʻonoʻo e pili ana i kahi hanana hou o ka liloʻana o ke kaumaha.
He koʻikoʻi kēiaʻai. He hikiʻole ke komo i loko o ia mea a hana hou i ke kaʻina o "wahine Japanese"ʻelua wale nō makahiki ma hope.
Hiki i ka 'aiʻai ke alakaʻi i ka loli o ka mīkini maʻamau, no ka mea heʻelua wiki o 1200 kcal - he mea maʻalahi kēia i ke kino. ʻO ka hopena,ʻo ka loaʻaʻana o ka kaumaha ma hope o kaʻai, e maʻalahi loa ia, a e'ānai loa aku iā ia ma mua o ka manawa hope loa.