I kēia manawa, i ka manawa maʻamau o nā hōkū a pau e loaʻa ana i ka pilikino pilikino pono'ī, he nui nā mea e hoʻopoina i ka hōʻikeʻana o ka Institute of nutrition of the Russian Academy of Medical Sciences, kahiʻoi o kaʻai no ka pohō kaumaha, a heʻoi aku ka maikaʻi ma mua o nā mea'ē aʻe. Eia hou,ʻaʻole ia e wikiwiki a wikiwiki i nā hopena: ua hoʻolālāʻia ka papahana no nā lā he 18, no laila hiki iāʻoe ke lilo i ke kaumaha ma o 8-10 mau kilokilo me ka pōʻinoʻole i ke kino a me ka manaʻo kaumaha o ka pōloli. Eia kekahi,ʻo ka hopena o kaʻaiʻana o ka Institute of Nutrition of the Russian Academy of Medical Science, e mālamaʻia no kekahi manawa lōʻihi, keʻole,ʻoiaʻiʻo,ʻaʻoleʻoe e hoʻonāʻoleʻia i ka meaʻai.
Ke Kikowai o ka Meaʻai Meaʻai: kaʻai no ka pohō kaumaha
ʻO kaʻaiʻana o ka Institute of Foods of Russia,ʻo ia ka mea iʻikeʻia ma kahiʻano kūpono, kahi i loaʻaʻole ai nā meaʻai hou. Ma keʻano laulā,ʻaʻohe mau palena maʻamau, akā aia kekahi papa inoa o nā kumuhana i hikiʻole ke paleʻia:
- ʻO ka helu o Caloric o kaʻai he 1200 mau (ma ke kaumaha o 50-60 kg), 1500 calories (ma ke kaumaha o 60-70 kg), 1800 (me kahi kaumaha ma luna o 70 kg). Nolaila, i ka wa i loaa ai ka hoailona malalo ma ka lilo ana o ke kaumaha, e hoemiia ka mea e like me ka ike i hoakakaia. Hoʻohālikelikeʻia nā kumukūnane,ʻoi aku ka maikaʻi o ka heluʻana iā lākou iho me nā mea hoʻopili helu o ke kino a me nāʻike caloric, i maʻalahi ke loaʻa ma ke keleponaʻole ma ka pūnaewele.
- Ponoʻia nā'āpana liʻiliʻi: makemakeʻia i nā wahi liʻiliʻi i ka manawa 5-6 i ka lā, e pili ana i hoʻokahi manawa i kēlā me kēiaʻekolu hola.
- ʻOiʻole nā'ōpona'aleʻa: nā mea hoʻolaha, nā'apena, keʻokeʻo keʻokeʻo, nā uala.
- Ua ho'ēmiʻia ka nui o ka momona: ua'āponoʻia e hoʻohana wale i nāʻano lean o nā mea holoholona: nā mea momona, pipi, turkey, iʻa momona a me nā mea momona momona.
- Mai nā huaʻai a me nā huaʻai,'ōleloʻia e hoʻohana i nā mea i loaʻa iʻole kahi kānana (ka pi, ka kānana, ka maiʻa, nā hua waina).
- Hoʻomaopopo i nā pūpū, kaʻawa a me ka kafe,ʻo ka nui o ka wai ma ka lā he 1.5 lita.
- ʻO ka paʻakai me nā meaʻai a pau i ka 1 teaspoon me ka loaʻaʻole o ka paina i hoʻokahi lā. ʻO ka meaʻai ka meaʻai maikaʻi keʻole ka paʻakai a me ka dosalivat ma mua o kaʻaiʻana, a me nā pila a me ka mea puhi i ka mea puhi.
ʻO kaʻaiʻana o ka Institute of Foodstuff is simple and includes all the useful products that can be used regularly, as a regular system of system - especially for those who are fatty and easy to get weight. Ma kēia ala e hiki ai iāʻoe ke noʻonoʻo a nani loa i ka manawa.
Kaʻaiʻai o ka Institute of Rutual RAMS: menu
E noʻonoʻo i ka papaʻai meaʻai maʻamau no ka lā hoʻokahi, kahi hiki iāʻoe ke kau ma kou mau lima. He mea nui eʻole e pani i nā kīʻaha me ka momona a me ka momona e mālama i nā mea caloric haʻahaʻa.
- pōpōpō :ʻo ka salakeke kāpeti (hiki iā Peking), nā hua mai nā huaʻelua, ka wai me ka waiū me kaʻole;
- ʻo ka lua o kaʻaila awakea : he hapa o ka hīnī;
- kaʻaina awakea : saladi o nā mea kanu hou, kāpena kāpena, ka umauma moa me nā huaʻala;
- i kaʻaina awakea : wai inu waiū, wai aiʻole tii;
- kaʻaina ahiahi : ka iʻa leʻa kāpili,ʻo ka iʻa'ōmaʻa;
- ma mua o ka hiamoe no hoʻokahi hola : he aniani ke kefir.
Aia kekahiʻaoʻaoʻelua o ka papahelu kaulike, a he mea nui hoʻi no nāʻano meaʻai he nui:
- ʻo ka kakahiaka : kaʻiʻo i kāpiliʻia (e lawelawe ana i ka nui o ka pahu kāleka) me ka peʻa'ōmaʻa, ke kē;
- ʻo ka lua kakahiaka kakahiaka : ka pīpī a me ka'ōʻalo'ūpona;
- kaʻaina : kaʻiʻoʻole me kaʻiʻo a me kaʻiʻo meaʻai, ka iʻa i kāhuaʻia me ka saladi maʻamau ma ka hoʻolimaʻana, compote;
- i ka lā uaua: tea, waiʻawaʻawa, aiʻole ka huluhulu o ka rose hihiu;
- kaʻaina awakea : ka nihi pipi me ka yoghurt, tea;
- no ka pō : kahi kīwaʻi o ka yogurt.
Ināʻoe eʻai pinepine, e mālie ke kaumaha aʻaʻole hoʻi e hoʻi hou iāʻoe. Ma hope o kou hōʻeaʻana i kāu pahuhopu no nā lā hoʻomaha, hiki iāʻoe ke hāʻawi aku i kahi lau liʻiliʻi, akāʻaʻoleʻoi aʻe!