He meaʻaiʻai 13 lā

I kēia lā ʻike mākou i kahi nui o nā papaʻai hiki iā mākou ke ukali, hoʻomaka a kū. ʻAʻole like nā papaʻai āpau, hoʻohālikelike kēlā me kēia i kahi pahuhopu ʻokoʻa lilo ka momona momona, lilo i nā wai a kūkulu paha i ka nui o nā mākala.

ʻO kekahi o nā papaʻai a mākou e makemake ai iā ʻoe e ʻike ma lalo, ʻo ia ka 13 lāʻai meaʻai, ʻo ia hoʻi ka Kaʻai NASA, kahi papaʻai calorie haʻahaʻa e Kōkua ia iā ʻoe e lilo ma waena o 6 a me 10 kilo i 13 mau lā. 

I nā papaʻai, pono e hoʻomanaʻo mau ʻia ʻaʻole e hana like nā mea āpau no nā poʻe āpau, no ka mea, he metabolism kā mākou pākahi, kahi hoʻomanawanui ʻokoʻa i ka meaʻai, nā haʻuki nui a me nā hoʻoikaika kino, a me nā mea ʻē aʻe he nui. nā mea ʻokoʻa.

I kēia hihia, ka papaʻai 13 mau lā he papaʻai wikiwiki ia e hiki ai iā mākou ke lilo i ke kaupaona me ka maikaʻi a hoʻonāukiuki iā mākou mai ka ʻike ʻia ʻana o nā hopena o ka papaʻai mai ke kolu o ka lā, no laila, makemake nui ia iā ia a kōkua ia iā mākou e hoʻomau a mai lilo ka puʻuwai.

E hoʻomanaʻo

E akāka paha ua hoʻolālā ʻia kēia mau ʻano papaʻai e like me nā wā hoʻokū i hiki ai i ke kino ke hoʻomaka e kuni i nā momona hou aʻe ma mua o ka maʻamau, he papaʻai hāʻule e hoʻomākaukau i ke kino no ka papaʻai i mālama ʻia a lōʻihi hoʻi.

ʻO kēia papaʻai ʻaʻole pono ma mua o 13 mau lā a ʻaʻole pono e hana hou ʻia i ka manawa. Ua ala aʻe ia mai ke aupuni a nā astronauts i hana ai no ka mea ʻo ia ka papaʻai a lākou e lawe ai i ka hoʻomākaukau kino ʻana i nā huakaʻi i ka lewa.

Ke hoʻomākaukau nei mākou e hoʻokō i kahi papaʻai o kēia ʻano pono mākou maopopo e pili ana i ka pahuhopu a mauInā ʻaʻole psyched mākou a hoʻomākaukau psychologically, ʻaʻole pono mākou e koi a hoʻoikaika iā mākou iho.

He meaʻaiʻai 13 lā

ʻO kaʻai 13 lā ʻekolu o nā meaʻai i ka lā, ʻo ia, ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi. ʻO ke koena o nā pāʻina, ke awakea awakea o ke awakea a me ka meaʻai māmā me nā infusions, teas a i ʻole kope ʻeleʻele, me ka ʻole o nā suga a me ka waiū, hiki ke ʻono wale ʻia me nā mea ʻono maoli.

Kūkaʻi ka papaʻai ponoʻī, a laila e haʻi aku mākou iā ʻoe he aha nā ʻōlelo aʻoaʻo e ukali ai:

• Mai poina i ka hydration, pono ʻoe e inu i ka palena iki o 2 lita o ka wai i ka lā.
• Pāpā ʻia ka ʻai ʻana ke kō a me nā mea ʻokoʻa, mau lili, nā kokoleka, nā pā, a pēlā aku.
• ʻAʻole hiki ke hoʻopau ʻia nā sausa ʻoihana.
• ʻElua punetune o ka ʻaila wahine puʻupaʻa keu.
• Pono ʻoe e hoʻohui i ka papaʻai me hoʻoikaika kino.
• ʻO ka vīnega maikaʻi ʻo ia o ʻĀpala a ʻōpala kēpau.
• ʻAʻole ʻoe i ʻoi aku ma mua o 13 mau lā o ka papaʻai no ka mea hiki iā ʻoe ke makaʻu i ka anemia a me ka malnutrisi.
• Hōʻalo momona momona
• ʻAʻole hiki iā lākou ke ʻona nā mea inu kalapona ʻoiai me ka hoʻohui ʻole ʻia o nā kō a me nā mea inu ʻona.

ʻO kaʻai calorie haʻahaʻa loa ma waena 500 a me 700 kcal i kēlā me kēia lā ka mea a mākou e ʻai ai, kahi pilikia nui ia no ka poʻe e hoʻāʻo e hoʻokō, ʻoiai ke kaulana nei ka pohō kaumaha. E hoʻomanaʻo i ka papaʻai o kahi mākua ma kahi o 2.200 kcal i kēlā me kēia lā.

E like me nā papaʻai āpau pono ʻoe e ʻike i nā lula āpau e hiki ke hāhai pono iā ia a hoʻokō i ka pahuhopu.

No laila pono mākou e hāhai i nā ʻōlelo i ʻōlelo ʻia ma luna a hoʻāʻo e hoʻolohe me lākou i loko o kēlā mau lā 13 e emi iki ai ka paona.

Menu e hāhai ai no 13 mau lā

Eia mākou e haʻi aku iā ʻoe i ke ʻano o ka papa kuhikuhi o kēia papaʻai i hiki iā ʻoe ke makaʻala i ke ʻano o nā meaʻai e mālama ʻia a pehea e pau ai ia.

Desayuno

E kuapo nā pāʻina, Hiki ke hoʻopau wale ʻia i ke kī, infusion a i ʻole kope me ka ʻole o ka momona a me kahi ʻāpana o palaoa wholemeal. Inā ʻai ʻoe i kekahi lā i ka ʻāpana berena no ka ʻaina kakahiaka i kekahi lā aʻe hiki ʻole ke hoʻopau ʻia.

Snack

Hoʻokumu ʻia nā meaʻai māmā ma nā wai wale nō, tī tī, ʻeleʻele kope, a i ʻole tī kītiʻi, nā meaʻono maoli maoli i hoʻohui ʻole i nā calories.

ʻAi

Ma lalo mākou e hāʻawi aku ai iā ʻoe i ka ka meaʻai hiki iā ʻoe ke hana i loko o nā pule ʻelua o ka papaʻai.

• 2 mau hua i hoʻolapalapa ʻia, pā o ka milo maka a i hoʻomohu ʻia.
• 150 gram o ka moa moa a pulu paha me ka ʻaila ʻole, ʻo ka kōmato a me ka salakeke lettuce, kahi ʻāpana o nā hua kau.
• ʻO Omelette me nā hua manu ʻelua a me ka saladi peʻa me ke kōmato.
• Kālika i kuʻi ʻia, kahi hua moa paʻakikī, a me ka waiū Gruyère momona momona.
• ʻO ka umauma moa i hoʻomoʻa ʻia me ka ʻole o ka ʻaila a me ka ʻōmato me ka oregano.
• ʻO Turkey ka umauma a me nā huaʻai mahu a me ka saladi hua.
• Tuna taco me ka kalima kalima.
• ʻO ka mea ʻai lau a me ka salakeke mea ʻai hou.

kuai

ʻO ka hope, haʻi mākou iā ʻoe i ka mea hiki ke lilo nā ʻaina ahiahi e ukali:

• 150 gram o kaʻiʻo momona i hoʻomoʻa ʻia a me ka saladi o nā lettuces like ʻole me ka vīneka cider cider.
• 150 gram o ka ham i moʻa a me ka salakeke lettuce.
• ʻO ka salakeke hua ʻole ʻole a me ka yogurt skimmed.
• ʻO ka saladi ʻōmaʻomaʻo me 150 gram o ka ʻiʻo pūlehu i hoʻomoʻa ʻia.
• 2 mau hua moa i paila ʻia a kāloti ʻia i kāhu ʻia.
• ʻO ka moa moa ʻole a me ka salakea ʻōmaʻomaʻo.
• Pāleʻa Defatted me kahi ʻāpana o ka milo a i ʻole chard.
• Hoʻomoʻa ʻia iʻa keʻokeʻo a me nā salakeke lettuce like ʻole.

Hiki ke hoʻololi ʻia nā pāʻina ʻaina awakea me nā pā ʻaina awakea a ʻo ka hope, pono mākou e noʻonoʻo ʻaʻole e hana hou i nā pūʻulu meaʻai like. Koho i nā mea āu e makemake nui ai i ʻole e luhi kou palate a hiki iā ʻoe ke hoʻomau no 13 mau lā ma hope.

No ka hopena o ka papaʻai e ʻoi aku ka nui, ʻo ka mea maikaʻi e hana i kahi lā detox-based detox i ka lā ma mua o ka hoʻomaka ʻana i ka papaʻai, no laila e hoʻomākaukau ke kino no ka pohō kaumaha.

I mea e hōʻalo ai i ka hopena rebound weliweli, ke hala nā lā 13, pono e mālama ʻia kahi papaʻai mālama ʻia ma kumu o nā huaʻai, nā lau, nā protein, nā wīwī haʻahaʻa a me nā momona momona i ʻole momona ai ke kino.

ʻO ke kūpono, ma hope o kēia papaʻai e hoʻomalu ʻia e kahi ʻoihana mai ka lā mua, e aʻo maikaʻi nā mea nutrisy iā mākou i nā pūʻulu meaʻai e hiki ai iā mākou ke hoʻopau a pehea mākou e hōʻalo ai i ka hopena rebound.