ʻO ka pāʻina "3" kahi mea like a ke kauka Pevzner, nāna i hana i nā meaʻai no nā kānaka me nā maʻi'ē aʻe. ʻO ke kolu o ka papa i hoʻonohonoho ponoʻia no ka poʻe i loaʻa i ka maʻi o ka'ōpū, me ke kuʻiʻia, a ua'ōleloʻia no ka hōʻeha haʻahaʻa a ma waho paha.
Nāʻano o kaʻai "pane pālua 3"
ʻO ka pahuhopu nui o ia meaʻaiʻana,ʻo ia ka hoʻihoʻiʻana i nā hana kūlohelohe o ka'ōpū a me nā hana hana kūmole i kēia wahi. No ka hanaʻana i kēia mea,ʻo ka pūnaewele ka meaʻai e hoʻopau i nā peristalsis a hoʻoikaika i ka hoʻomaʻemaʻeʻana o nā'ōpū -ʻo ka hua mua loa, nā hua , ka berena, ka palaoa, a me nā mea waiū. ʻO ka lua o ka mea nui o kaʻaiʻana,ʻo kaʻimiʻana i nā meaʻai e hoʻonāukiuki i ka hana o ka fermentation a me ka hoʻohuiʻana i ka'ōpū.
Ma ka hōʻuluʻuluʻana i kaʻai a hiki i ka 100 g protein, a hiki i ka 90 g o nā momona a hiki i ka 400 g o nā huapiʻa, e hāʻawi ana i ka helina caloric nuiʻaʻole iʻoi aku ma mua o 3000 kcal. No ka lā hoʻokahi, he mea ponoʻole eʻai ma mua o 15 g paʻakai a inu ma kahi o 1.5 liters o ka wai. Eʻai i kaʻai i ka manawa 4-6 mau lā i ka lā ma nā wahi liʻiliʻi, a, ke kakahiaka e hoʻomaka me ka wai meli, a pau ke ahiahi me ka yogurt.
Meaʻai menu "3 pākaukau"
Hoʻomaʻaʻia nāʻahaʻaina i kēlā me kēia manawa i nā kīʻaha iʻeliʻia, māmā digestible. Inā mākou e noʻonoʻo i ka meaʻai maʻamau, e like kēia me kēia:
- Pōʻakai kakahiaka: hua salamālā me ka waiū, nā hua i'ōwiliʻia, aiʻole ka'ō.
- ʻO ka lua pāʻina kakahiaka:ʻo ka'ōlē a me ka pua.
- Lunch: meaʻai maʻemaʻe me kaʻailaʻulaʻula, ka pipi baila me ka beets stewed, compote.
- ʻO kaʻaina ahiahi: ka'ōwili kāpīpī, ka curd casserole, ka tea.
- Ma mua o ka hiamoeʻana: kefir.
Pono eʻikeʻoe i kaʻai "papa helu 3" no nā keiki a me nā mākua. He mea nui e hoʻohui i ka meaʻai e hiki ai i ka meaʻai a kāpae i kaʻino.
Diet Pevzner "papa helu 3"
I mea eʻoluʻolu a hoʻomeʻaleʻia ka papa'āina, hāʻawiʻo Pevsner i ka papa inoa nui loa o nā kīʻaha a me nā meaʻai e'āponoʻia no ia mauʻai:
- ʻaʻoleʻelua mau hua a me ka lā - i hoʻomoʻaʻia i ka pahū a iʻole ma keʻano o kahi māmā mahu;
- ka buckwheat, ka palaoa, yachka ma ka wai me ka hoʻouluʻana o ka waiū;
- ʻo nā huaʻai a pau koe wale nā kalala, nāʻulaʻula, nā huluhulu, nā piʻi, nā aniani a me nā haloo;
- Me nā pūpū me ka'ōpū momona palupalu a me ka palaoa paʻu;
- i ka palaoa i ka wā mai nei i ka palaoa a me ka lola (me ke kākoʻo);
- he kīʻalo maikaʻiʻole paha, aiʻole kekahi pahuʻai maloʻo;
- nāʻano momona o nā meaʻai, nā iʻa a me nā moa - ka moa, turkey, beef, pollock, etc. (i kāhuaʻia aiʻokiʻia paha);
- ʻO nā wai inu waiū a pau, ka hīnī liʻiliʻi a me nā kīʻaha mai ia mea, kaʻulu liʻiliʻi, ka kirikino'ōpiopio;
- hua hou, hua maloʻo .
E hoʻokuene i nā meaʻai a pau e hoʻonui i ka momona, ka'ōniu, ka momona a me ka gluten: no ka hanaʻana i ka meaʻai, nā meaʻai momona a me nā iʻa, nā mea kīʻahi paka, nā meaʻala a pau, ke kokoleka a me nā huaʻaila, ka malo ikaika a me ka cafe, nā mea momona a me nā meaʻai.