Ināʻaʻoleʻoe makemake e hoʻohana i kahiʻai maʻamau, a hoʻoholo e kiʻi i kahi papa'āina no ka hebedoma e lilo ai ka kaumaha, a laila hiki i kēiaʻatikala ke hōʻoia. Ināʻoe he mea kākoʻo i nā meaʻokoʻa, ponoʻoe eʻai iʻekolu manawa i ka lā, a inā makemakeʻoe e ho'āʻo i kekahiʻano'ē aʻe, a, ma ke ala, ke aʻo wau i nā mea lāʻau lapaʻau, a laila eʻai i nā manawa 5 i ke ao.
Nā koho koho koho no ka hebedoma
No 3 mau lāʻai i ka lā hiki iāʻoe ke koho i kekahi o nāʻahaʻaina e hiki mai nei:
- 350 g o ka hua a me 1 paʻi o ka bread wholemeal;
- 350 g o nā hua a me 1 pola o ka paila;
- he'ōmole i hoʻomākaukauʻia mai nā huahua 2 a me 300 g huaʻai, kahiʻaʻole loa he kāloka a me nā eggplants;
- 250 grams o ka tīhi a me 250 g hua.
Nā koho Lunch:
- he pālahalaha o ka'ōponaʻai, hoʻokahi kīla o ka meaʻai a me kahi salamona o nā mea kanu;
- ka paila mai ka puna o ka mea kanu, kahi'āpana o 60 grams o ka palaoa a me ka pā hoʻokahi o ka vinaigrette;
- kaʻiʻo o ka 'ai, kahi wale nō me ka meaʻualaʻole a me 350 grams o ka broccoli ;
- 250 mau iʻa a me ka moa, kahi pono e puhiʻia a kāpīpīʻia i nā mea kanu i ka nui like.
No laila kohoʻoe i kaʻaina awakea no ka meaʻai maikaʻi no hoʻokahi pule:
- 350 g iʻa, ka moa a me ka iʻa iʻa, a me 350 g kāpena a zucini paha, hiki ke hoʻonuiʻia me nā meaʻala;
- 1 kīʻaha o ka mea 'ai meaʻai;
- 350 grams o ka porridge.
Inā kohoʻoe i 5 mauʻai i ka lā, ponoʻoe e hoʻemi i ka nui o kaʻai a me ka palaoa i ka manawa 2. Akā, ponoʻoe e hoʻouka i ka lua o ka pōpō awakea a me ka'āpana awakea, a hiki i kēia mau mea:
- 150 g o nā hua a me 35 g o ka pīkī mai nā'ōpū piha;
- 150 g hua, 1 kapu o ka waina momona liʻiliʻi a me 35 g o nā'ati;
- 250 g meloni;
- 250 g hua.
ʻO kēlāʻaiʻai kaulike no hoʻokahi pule e kōkua iāʻoe e hoʻonele i nā kilokiloʻoi aku a ma ka manawa likeʻole e hōʻehaʻole i kou kino ma kekahiʻano. No laila i loaʻa iāʻoe ka manawa kūpono e koho ai, hāʻawi mākou i kahi papahana hou'ē aʻe o kahi papahana maikaʻi no hoʻokahi pule. Ma kēiaʻanoʻokoʻa, e kauʻia ka manaʻo nui ma nā mea haʻahaʻa haʻahaʻa.
I ka lā mua, e loaʻa iāʻoe 1192 kcal:
ʻO ka hua'ōlelo kakahiaka kakahiaka 1 - e kuke i ka puaʻa me ka 100 g o nā laukahe a hoʻoulu i nā hua waina liʻiliʻi ma laila, inu i ke kīʻaha o ka tile a iʻole ke kope, akā wale nō me ke kōʻole.
Breakfast №2 - hoʻokahi kīʻaha o ka hoʻokahi-percent kefir a me 2 pipi.
Lunch - hoʻomaʻamaʻa pono i ka 100 g o ka moa moa, 100 g kafe, 1ʻaila a me 1 ka wai wai.
Ka pāʻani - i ke aniani kilokilo momona liʻiliʻi me ka'ōmole a me 1 kiwi.
Kaʻaina ahiahi - hoʻomākaukau i ka salakeke o kaʻiʻo a me ka'āpena pumehana me arugula a inu 1 i ka wai wai.
I ka lua o ka lā, e loaʻa iāʻoe 1175 kcal:
ʻO ka kakahiaka kakahiaka 1 - he pola o ka buckwheat me kaʻailaʻaila a inu i ka papa aiʻole ka cafe.
Breakfast № 2 - 200 g o ka nihi a me ka'ōlaʻa, a me ke aniani o ka waiʻaila.
ʻO kaʻaina ahiahi - hoʻomākaukau i kahi pūʻai pipi, a hoʻohana i nā huaʻai i like me kaʻaoʻaoʻaoʻao. Inu i kahi aniani wai.
Pāʻani - he'ōmole o ka wai 'aikuki a me nā kāloti a me ka palaoa 1.
ʻO kaʻaina ahiahi - he wahi iʻa liʻiliʻi, i kālai maikaʻiʻia, a me ka saladi o nā'ōmole, hiki ke hoʻolimalimaʻia i ka wai lemon, hiki iāʻoe ke inu i ke aniani wai.
I ke kolu o ka lā, e loaʻa iāʻoe 1185 kcal:
Breakfast №1 - 1 hua, 2 pipi a me 1 kīʻaha kope a me ke kī.
ʻO ka puaʻa kakahiaka 2 - 1 pear a me ka lima o nā hua, a inu i hoʻokahiʻele wai.
ʻO ka Lunch - eʻai i 65 g wahie a me ka saladi mai kahi'ālika, a me ka satan o ka wai.
Ka pāʻani - i ke aniani o ka yogurt a me ka saladi o greens.
Kaʻaina ahiahi - hoʻomākaukau i ka omelet, kahi pono e hoʻokomo i kahi waiū liʻiliʻi, 2 mau squirrel,'elikaʻeleʻele a me ka'ōmato 1 a me ka wai.
I ka hā o ka lā, e loaʻa iāʻoe 1185 kcal:
Breakfast №1 - e like me ka lā Lune me ka hua waina .
Breakfast №2 - 250 mau lālā o ka mea'ūmū liʻiliʻi i nā mea kanu a me nāʻulaʻula, a me ke kīʻaha.
ʻO ka Lunch - 250 grams o ka mea i puhiʻia i ka moa, e like me ka pua a me ka wai.
Pīpī kakahiaka - ma luna o ka wela nui e hoʻopau i ka 250 g champicons me ka'ōmato 1 a me kaʻaila, a hoʻokuʻi i 1 tbsp. ka puna o ka kirimaluʻula. Hiki iāʻoe keʻai i kaʻaila a inu i ka wai.
ʻO ka meaʻai ahiahi - ka saladi huaʻai me ka pīkī a me ka wai.
I ka lima o ka lā, e loaʻa iāʻoe 1148 kcal:
Breakfast № 1 - 35 grams o nā'ōpala apricots,ʻelua paʻi a me kahi'āpana cheese, me ka tea a me ka kofe.
Breakfast №2 - 1 hua a me ka'ōmole o ka wai mai nā mea kanu.
ʻO ka Lunch - ke kukeʻo risotto me nā halo a,ʻo keʻano, ka wai.
Kahili - 200 grams o ka hīnī liʻiliʻi a me ka'ōlē. Hiki iāʻoe ke inu i ke kāki.
ʻO kaʻaina ahiahi - e kuke i kahi'āpana iʻa a me ka salakeke o nā kīkā me ka lemon, a me ka wai hoʻi.
I ke ono o ka lā, e loaʻa iāʻoe 1155 kcal:
ʻO ka kakahiaka kakahiaka 1 - ma ka lāʻelua.
Breakfast №2 - 150 grams o ka mozzarella, nā'ōmato a me ka basil.
ʻO ka'ō'ā, he wahi iʻa, 1 kaʻuala a me ka saladi o nā greens, a,ʻo keʻano, ka wai.
Pāʻani - kekahi kīʻaha o ka yogurt a me kaʻalani 1, a me ka wai.
ʻO ka meaʻai - 250 grams o ka'ōpala me nā mea kanu a me ka wai.
I ka hiku o ka lā, e loaʻa iāʻoe ka calo he 1141:
Breakfast №1 - kahe - 250 g, 100 g o nā hua a me ke kīʻaha kope a me ke kī.
Breakfast №2 - he'ōmole o ka waiū lūlū a me 2 pīla.
ʻO ka Lunch - nā pīni Keniana a me ka saladi o nā greens, maikaʻi, ka wai.
Pākīpika - 1 hua manu, ka'ōmato, ka'ōpē a me ke kē.
Pī'ālua - 200 g veal a me ka salakeke kāpili, a,ʻo keʻano, ka wai.