"ʻO ka makeʻana o ka maʻamau, ka hana a me ka lāʻauʻaiʻai maikaʻi i ka maʻi maʻamau i nāʻaoʻao a pau ," i'ōleloʻiaʻo Osama Hamdi, MD, ka mea lapaʻau lapaʻau o ka papahana hōʻailona hōʻailona ma ke keʻena o Boston, e pili ana me ke KulaʻAmelika Hanaʻo Harvard. Ua hōʻikeʻo Kauka Hamdi i kēia hōʻike hōʻoia e hōʻikeʻia ana e nā kauka o ka Harvard School of Health Public i hiki i kahi noho ola maikaʻi i hoʻonohonoho ponoʻia ke pale aku i 90% o nā hihia o ka maʻi maʻamau 2. ʻO ka mea nui ke hana i ka lōʻihi ma mua o ka hōʻikeʻana o ke kauka i kou pilikia.
No ke kōkuaʻana iāʻoe e hana i kēia, e hōʻike mākou iāʻoe i nā kumuhanaʻehā o ka papa hana maʻi diabetes; ma mua o kāu papaʻehā hebedoma no ka "hana houʻana i ke kino" a me ka meaʻai-protein no ka paʻakikū kaumaha.
Ma waho o kaʻoiaʻiʻo o nā hua he puna maikaʻi loa ia o ka protein, aia i loko o kaʻawa, kahi hoʻoulu kūpono, hoʻomanaʻo a me ka lolo i keʻano. Hoʻomaopopoʻo Kauka Hamdiy i kānaʻai hua manu ma keʻano iʻole i loaʻa i nā poʻe maʻi nā mea kanu hou i loko o ke kaʻina hana o ka liloʻana o ke kaumaha. Eia naʻe, mai poina e pili ana i ka hana kino. Pono lākou e māmā, akā, e mālama i ke kino. Ka maikaʻi o ka cardio - maʻalahi ka holoʻana,ʻauʻau, "hoʻomehanaʻana" i nā pāʻani gymnastic.
I kēia manawa no nā mea'ē aʻe o ka "parade": mai nā hua mai hikiʻole iāʻoe keʻai i ka maiʻa, nā hua waina, nā mango, nā lā, a me nā hua fiku.
Week 1. Holo mākou!
ʻO kāu pahuhopu: kahiʻoihana he hapalua hola (ka hele wāwae, ka holo kaʻa, kaʻauwai a me nā hale hana hale) me ka hoʻolālā kino hou - e hoʻoulu i nā kaupaona, e hoʻouka - e makemakeʻoe.
Menu o ka pule mua
Hoʻoponopono:
- 2 hua hua 'ai, hapaʻalani (huapiʻi).
Nā koho Lunch:
- ʻO nā huaʻokoʻa, koe wale nā maiʻa, nā hua waina, nā mango, nā lā, nā fiku. He palenaʻole ka helu;
- ka moa, ke kukeʻiliʻole i kaʻili;
- ka palaoa, nā'ōmato a me ke kīʻaha keʻokeʻo me ka momona momona mau loa e loaʻa iāʻoe.
Nā koho koho:
- 2 hua hua 'ai, kaʻalani a hua' ulu paha, nā lau lūlū (kahi hiki iāʻoe ke hoʻohui i nā kukama, nā'ōmato, nā kāloti a me nā pepa);
- nāʻiʻo i'ōniuʻia (ka momona kūpono);
- 'ōpiopio iʻole ka iʻa, letus, hua'ōlelo (ʻalani);
- nā huaʻai'ūpī (koho mai kēia: zucchini, eggplant, zucchini, piʻi, kāloti, peʻa'ōmaʻomaʻo).
Māhele 2. E mālama i kaʻai
E ho'āʻo e hoʻopiha i ka hapalua o kāu pāʻani me nā huaʻai (akā,ʻaʻoleʻoe e hāʻawi i ka waiū, ka meaʻai a me ka berena iā lākou). Eʻai i ka hapahā o kāuʻai maʻamau mau. E hoʻokomo i nā piʻa, nā hua, ka tofu i kāuʻai.
E kali i 20 mau minuke ma hope o kaʻai. ʻO kēia ka mea maʻamau no ka lolo e loaʻa ka hōʻailona o ka hoʻopiha. A ma hope o 20 mau minuke e hiki iāʻoe keʻai hou, inā pono.
ʻO ka papaʻelua o ka wiki
Hoʻokaʻawale ka hoʻomaha.
No kaʻaina awakea, ua hoʻohui houʻia nā koho hou:
- nā mea i ulanaʻia a me nā kukama;
- 2 hua 'aipulu, kehi wahie momona momona a me nā meaʻai' aipaʻa;
- nā'ōmato, kaʻiʻo i'ōniuʻia, ka huaʻona (ʻalani).
Meaʻai:
- Lāhina - Pōʻakahi:ʻelua mau hua'ūpulu, 1ʻaila aʻalani paha;
- Pōʻalima-Pōʻalima:ʻelua mau hua manuʻai;
- Iā Pōonoʻoni: huamakai hua (hana: mandarin, alani,'ōpili, peach a meloni);
- Sunday: kekahi o nā koho no kaʻaina awakea, āu e makemake ai.
Week 3. Aloha Mala!
ʻO ka palaoa, nā hua, nā huaʻona, a me nā mea waiwai'ē aʻe he mea pale iāʻoe mai ka maʻi maʻi ma ka hoʻopihaʻana i ka'ōpū a ma ka manawa hoʻokahiʻaʻole e hoʻonui i ke kino me ka calories, hoʻoulu i ka piʻi maoliʻana o ke koko koko ma hope o kaʻaiʻana, a hāʻawi i nā meaʻai e like me ka magnesium a me ka chromium. Nā'ōlelo aʻo no ka wā e hiki mai ana: e hoʻohana i nā'āpana huaʻaiʻelua a me nā hua me kēlā me kēiaʻai.
Menu o ka puleʻekolu
- Mane: i kēlā me kēia manawa a ma kekahiʻano hua (nā mea i heluʻia ma ka hoʻomakaʻana o ka mea).
- Pōʻalua: i kēlā me kēia manawa a ma nāʻano huaʻai i hoʻomoʻaʻia (e nānā i ka pule 1, nā kohoʻaina).
- Pōʻakolu: i kēlā me kēia manawa a ma ka nui o nā hua, nā huaʻai a me nā meaʻai.
- Pōʻalima: Kekuhi (kahi iʻa'ē aʻe) a me nā meaʻai i hoʻomoʻaʻia.
- Pōʻalima: meaʻai keʻokeʻo (koe wale nā keiki hipa) a moa paha.
- Ka Pōʻalima: ka mea ka Pōʻakahi.
- Pōʻalua: Palena o ka papahana.
Māhina 4. Hōʻemi i nā momona
E like me kouʻike,ʻokoʻa nā momona: "maikaʻi" (poly- a monounsaturated) a me "ʻino" (nā momona momona a momona). ʻO kāu pahuhopu ke hoʻemi i ka nui o nā momona i hoʻemiʻia i lalo o 7% o ka helu helu o nā calories (ʻo ia he 14 maukona i ka lā a me ka liʻiliʻi ma kahi hānai 2,000-calorie) a eʻai i nā momona "maikaʻi" i nāʻano kūpono.
Nā'ōlelo aʻo no ka wā e hiki mai ana, ma hope o ka pauʻana o kaʻai: eʻai i nā pīʻai ma waena o nā meaʻai. ʻO lākou ke kumu o ka momona momona. ʻO ka hui pūʻana o kahi liʻiliʻi liʻiliʻi o nā hua (ʻaʻole iʻoi aku ma mua o ka 1/4 kapu) me nā hua'alalapa paʻi ka mea e kōkua iāʻoe e hōʻoiaʻiʻo i kāuʻai i ka mālie a me ka palekana.
Ka papaʻehā
Hoʻonohoʻia kekahi huahana no ka lā a pau. Hiki iāʻoe keʻai i kēlā me kēia manawa, akāʻaʻole hiki ke hoʻololi i ka mea hana a me ka mea nui.
Lune:
- 4ʻehā o kaʻiʻo i'ōlehuʻia a i'ūpīʻia (aiʻole 1/4 o ka moa kīpala);
- 3'ōmato a me 4 mau kukama;
- hiki ke hana i ka tuna me kaʻailaʻole ka iʻa i hoʻolapalapaʻia (200 g);
- 1 hōʻano;
- huaʻona (ʻalani).
Pōʻalua:
- 2 mau'āpana iʻa i'ōniuʻia (kaumaha -ʻaʻole iʻoi aku ma mua o ka 1/5 kg);
- 3'ōmato a me 4 mau kukama;
- 1 hōʻano;
- 1 pea (nā koho: ka'ōmaʻa, kaʻalani, ka'āpana o ke kiniula a me ka melon).
Pōʻakolu:
- 1 tbsp. l. ka palaoa liʻiliʻi a iʻoleʻelua mau'āpana līpī keʻokeʻo me nā mea momona momona;
- ʻo nā mea kanu i hoʻouluʻia (200 g);
- 2 mau'ōmato a me nā kukama 2;
- 1 hōʻano;
- huaʻona (ʻalani).
Pōʻalima:
- ka hapalua o ka moa i'ōkomoʻia a i'ūpīʻia
- 2 mau'ōmato a me nā kukama 2;
- 1 hōʻano;
- huaʻona (ʻalani).
Pōʻalima:
- heʻelua hua hua'ūpē;
- 3 mau'ōmomū a me ka pūpū o nā lau lettuce;
- huaʻona (ʻalani).
Pōʻalima:
- ʻElua mau māmā moa i'ōlehu;
- brynza (125 g) aiʻole 1/8 kg o ka nihi;
- 1 hōʻano;
- Nā'ōmato 2, nā kukama a me ka waina;
- huaʻona (ʻalani).
Lāpule:
- 1 tbsp. l. kahi liʻiliʻi;
- 1 banki (e koho i kahi me kaʻaila);
- 2 mau'ōmato a me nā kukama 2;
- ʻo nā mea kanu i hoʻouluʻia (200 g);
- 1 hōʻano;
- 1 hua'ōlelo aʻalani paha.