ʻIke mākou i nāʻano o ke kaona kaumaha, nā mea i hoʻolālāʻia ma nā kumuhana likeʻole, i heluʻia no nā manawa likeʻole, e loaʻa i kā lākou pōmaikaʻi a me nā mea'ē aʻe. ʻO kaʻai, i paʻiʻia i nā lā, hiki i nā mea a pau e makemake e hahai i nā manaʻo ma ka papa inoa me ka pilikiaʻole a me ka liloʻana o ka kaumaha.
Kūleʻa mākou e hōʻano hou i hoʻokahiʻai no ka poho kaumaha i nā lā, i heluʻia no hoʻokahi pule. I ka lā mua, hoʻomaʻemaʻe ke kino, a laila ua hoʻokomo hou i nā huahana, e hiki ai iāʻoe ke hoʻokō i ka lawe pono caloric . Ma ka papahana i hōʻikeʻia, he 200 g.
Eʻai i nā lā o ka hebedoma
Lā # 1
Ka Honua: 125 grams o ka sālaina mea kanu (pāpale - yogurt), he'ualā kūʻona i kāwiliʻia me ka waiū.
Lunch: 65 g fīlī 0%, 125 g hua saladi a me kekahi kūlā kūkā i kāwiliʻia me ka waiū.
Pāʻani: 1 tbsp. kefir, 155 grams o ka hīnī a me nā'ōpiopio.
Kiaʻi: 60 grams o ka oatmeal mai nā mea kanu a me ka lau i kinaiʻoleʻia.
Lā # 2
Ka Honua: Lahui me ka waiu a me ka waila me ka waiū 0%.
ʻO kaʻaina awakea: he hapalua o ka uala i kahiʻaʻahu me ka waiūpaʻa a me ka 155 grams o ka sālaina puna.
Pāʻani: ke kī me ka waiū momona liʻiliʻi a me ka meli liʻiliʻi.
ʻO kaʻaina ahiahi: kahi hapa o nāʻokiʻoki moa, ka mahu, a me kahi hapa o nā hua'ōpala, a me ka compote.
Lā # 3
Ka Honua: ke kala a me ka cafe.
ʻAhiʻAi: ka mea 'ai.
Pāʻani:ʻelua kāloti.
KaʻAina: 155 grams o nā pīni a me ka saladi mai nā huaʻai, kahi ulu o Brussels a me ka 1 tbsp. wai'ōmato.
Lā # 4
Ka Honua: e like me ka lā helu 1.
ʻAina: kahi hapa o ka saladi mai nā kukama a me nā'ālika,ʻelua hua a me 1 tbsp. wai'ōmato.
Ka Pāʻani: ke kī me ka waiū momona liʻiliʻi a me 50 g o ka māka.
Kaʻaina ahiahi: 255 grams o ka sālaina mea kanu me nā greens.
Lā # 5
Ka Honua: e like me ka helu lā 3.
ʻAi awakea: ka hapalua o kaʻuala i kāhikoʻia me ka waiūpaʻa a me ka saladi o nā huaʻai.
Pāʻani: kahi lima o nā hua a me nā hua maloʻo .
Kaʻiina: 150 grams o ka porridge me nā huaʻai.
Lā # 6
Ka Honua: 100 mau kāloti a 50 grams ka momona liʻiliʻi.
Lunch: 400 g o ka mea i kāpiliʻia, 100 g kāpuni kāpeti a me 150 g o ka huaʻai huaʻai.
Pākī: pear.
ʻO kaʻaina ahiahi: kahi hapa o nā hua'ōpala a me 50 g pancakes hou.
Lā # 7
Ka Honua: e like me ka helu lā 2.
Lunch: e like me ka lā lā 2.
Ka popo: 60 g o nā hua maloʻo.
Kiaʻi: 100 g o nā pīniʻohi me ke kāleka a me kahi hapa iʻa.
ʻO ka kumu nui o kaʻai i nā lā he mālama i ka papa inoa aʻaʻole hoʻoneʻe i nā lā ma waena o kekahi.