Menu no nā wāhine hāpai - 2 mau mahina

I loko o ka manawa hoʻomaha lōʻihi no ka pēpē, pono ka makuahine e kali e mālama i ka mea olakino a olakino, no ka mea, hāʻawiʻo ia i ka lako o nā huaora a me nā minela pono'ī,ʻaʻole no kona iho wale nō, akā no ka pēpē.

ʻO ka mea maʻamau, ma ka hoʻomakaʻana o ka lua o ka malama, ua'ōlelo nā wāhine hāpai a pau i ka lāʻauʻawaʻawa , a ma hope e hoʻi mai ka manaʻo maikaʻi iā lākou. Eia kekahi, aia i ka lua o ka lā o ka hāpaiʻana ,ʻo ia ka ulu nui loa o ka pēpē o ka wā e hiki mai ana,ʻo ia hoʻi kona makemake i ka nui o nā meaʻai.

Me ka hoʻomakaʻana mai nā mahina he 13-14, he mea pono ke hoʻonui i kaʻai caloric o kaʻai i pau i ka 2500-2800 kcal i kēlā me kēia lā. I kēia manawa, pono e hoʻonuiʻia kēia ulu ma nā huapona protein. ʻO ka hoʻohanaʻana i nā'ōpelu i kēia manawa,ʻo kaʻoi aku ka maikaʻi o ka emiʻana.

Ma kēiaʻatikala, e haʻi mākou iāʻoe i nā huahana e pono ke kau i ka papa inoa o ka wahine i ka wā o ka hāpaiʻana i kaʻelua o nā mahina, a ma keʻano'ē aʻe, maikaʻi loaʻaʻole e pau i ka pau.

Helu o nā huahana i makemakeʻia

I ka lua o ka makahiki, pono e komo i loko o ka papa inoa o ka wahine maʻamau nā huahana nei:

• pōpōʻeleʻele;
• nāʻanoʻano;
• potatoes;
• Nā hua hou (koe wale nā ​​hua waina) a me nā huaʻai;
• kaʻiʻo;
• ka iʻa;
• ka waiū a me nā mea inu waiū;
• kahi nihi a me ka līlū;
• nā hua moa.

I ka wā'ōpū, he mea nui eʻai i kēia mau meaʻai i kēlā me kēia lā, ma kekahi mauʻano. Hiki iāʻoe ke hoʻohana i ka papa ho'āʻo o lalo no ka 2nd mau mahina aiʻole e hana i kahi koho kūpono.

ʻO kaʻaoʻao kokoke o ka papa inoa no nā wāhine hāpai i kaʻelua o ka manawa

Pōʻakai:

• 200 grams o ka palaoa ma ka waiū me ka pata a me ka omeletona;
• ka'ōhiʻa hou a iʻole nā ​​hua'ē aʻe paha;
• kekahi kīʻaha o ka wai laʻa a me ka waiū mahana.

ʻAluaʻaina kakahiaka:

• 1 huahua huapuni a he 150 grams o ka nihi momona momona;
• hua'ōlelo hou a huahua paha he 100 mau kalama.

ʻAina:

• kahe - 150 grams;
• ka iʻa aiʻole kaʻiʻo - 150 grams;
• rice, rīwai, a me nā mea'ē aʻe;
• hua'ōlelo hou - 200 grams.

Pāʻani:

• ka nihi liʻiliʻi a me kefir me ka hua (e pili ana i 200 grams), aiʻole ka papa me ka momona a marshmallow paha.

Meaʻai:

• ka iʻa aiʻole ka iʻa - 50 grams;
• hua salaʻi;
• ke aniani o ka waiū mahana a me ka waihona o nā hua maloʻo.
• Ma mua o kou moeʻana, hiki iāʻoe ke inu i ke aniani o ka yogurt.

He aha nā mea hikiʻole iāʻoe keʻai i kaʻelua o nā makahikiʻelua o ka'ōpū?

ʻO ka papa inoa no nā wāhine hāpai i kaʻelua o nā kaumāneaʻaʻole e komo i loko:

• 'ōpuʻu;
• nā mea i kōlehuʻia;
• nā lole, nā mea i puhiʻia a me ka pilakeke;
• nā huaʻala a me nā hua ulu.
• nā mea inuʻona;
• kofe a me ka chocolate;
• ka palaoa keʻokeʻo;
• nā pī, nā pōpō, nā pōpō;
• kāleka a me nā'ālika.