ʻO ke koena kūpono

ʻO ke koena o ke kaumaha wale nō ke ala e loilo ai i ke kaumaha a mau loa a me ka pilikiaʻole i ke olakino. ʻO kēia ka mea a kekahi meaʻai meaʻai e hāʻawi aku iāʻoe, ma kahi o nā pōʻaleʻa pōkole,ʻaʻole nā ​​hana hoʻolālā pūnaewele a me nā kumu hana'ē aʻe e pili ana, a laila ua loaʻa i nā kānaka ke kaumaha nui aʻe. ʻO ka papahana o nā pohō kūpono e pono ai kaʻai pono a me kaʻoihana kaʻa.

ʻO kaʻai kūpono no ka liloʻana o ke kaumaha

Uaʻike pahaʻoe he mau hua kūpono no ka poho kaumaha e hiki ai iāʻoe keʻoluʻolu, a me kaʻaiʻana o nā mea e maʻalahi ai kēia ala. I ka papa mua, he mea nui e hoʻolei i ka lua. No kēia māhele, ka mea e hoʻokaʻawaleʻia mai kaʻai, penei:

1. ʻO kēlā me kēia mea i hānaiʻia (ʻo nā huaʻai).
2. ʻO nā mea momona (ʻo ia hoʻi nā mea momona o nā holoholona - lole, lardi, puaʻa a me nā mea like).
3. ʻO nāʻano huaʻala a pau, koe wale nā ​​huaʻala (koaleka, nā keke, nā kuki, ice cream, a me nā mea'ē aʻe).
4. ʻO nā mea a pau i hoʻomākaukauʻia mai ka palaoa palaoa (ka berena, koe wale nō kaʻeleʻele, nāʻano bakena a pau, pasta, pelmeni a me nā mea'ē aʻe).

Mai hopohopo, hikiʻole i kēia mau huahana ke hiki ke hana i nā meaʻai a maikaʻi.

Kūʻai pāʻani

Ma ka hoʻopauʻana i nā meaʻino a pau, e lilo i ka kaumaha i mua, a inā hoʻomakaʻoe eʻai e like me ka manaʻo i manaʻoʻia, eʻoi aku ka maikaʻi o nā hualoaʻa (he 0.7-1 kg i kēlā me kēia pule).

Pōʻakai kakahiaka : kahi lawelawe o ka'ōpala a iʻole he kīʻaha o nā huahua 2, ke kī me ka pa.

Lunch : ka hanaʻana i nā mea 'ai, kekahi kīʻaha o ke kī me ke kōla a me ka waiʻole.

Pāʻani : he hua aiʻole he aniani o 1% kefir.

Nīnū : pipi, ka moa, turkey a iʻa paha me ka hoʻouluʻana i nā huaʻai (koe wale nā ​​kīlaʻau, nā lemu).

Ma mua o kou hiamoe (ināʻoe e pōloli ana): kahi aniani o ka yogurt momona.

Ma ka hoʻomaʻamaʻaʻana i kou kino i ka meaʻai kūpono, hiki iāʻoe ke nalowale i nā paona nui, me ka nui o lākou i laila. I ka manawa o ka mālamaʻana i ke kaumaha, ma hope o kāu hopena a me ka liʻiliʻi he 1-2 mahina, e mālama i ke kaumaha i makemakeʻia, hiki iāʻoe keʻai i ka papa inoa i pāpāʻia i kēlā me kēia pule.

Nā kumuhana hoʻolālā o ka pohō maikaʻi

'Ōlelo kekahi poʻe kauka no ke kaumaha o nā kaumaha e pono aiʻoe i ka'aehu aerobic , nā mea'ē aʻe - kēlā mana. Ma muli o ka hōʻike o nāʻaoʻaoʻelua i ko lākou kumumanaʻo, hiki iā mākou ke hoʻoholo i ka loaʻaʻana o kekahi ukana, inā he mau manawa.

Ponoʻia e alakaʻi i ke aʻoʻana 2-3 manawa i ka hebedoma no 40-60 mau minuke. E koho i keʻano o ka hoʻolāʻauʻoluʻolu āu e makemake ai -ʻo ia ka hopena maikaʻi loa iʻole e haʻalele i nā papa.