He papaʻai kēia i hoʻolālā ʻia no ka poʻe makemake e lilo kēlā mau paona keu. He regimen ia e hoʻokomo ai ʻoe i kahi meaʻai liʻiliʻi, e ʻae iā ʻoe e lilo i ka paona ma waena o 4 a 5 mau kilo i 10 mau lā. Pono ʻoe e kaohi i nā calorie āu e hoʻohui ai ma muli o ka hiki ʻole iā lākou ke ʻoi aku i ka 400.
Inā hoʻoholo ʻoe e hana i kēia papaʻai, pono ʻoe i kahi olakino olakino olakino, inu i ka nui o ka wai i hiki i kēlā me kēia lā, ʻono i kāu infusions me ka meaʻono a hoʻowali i kāu mau meaʻai me ka paʻakai a me ka aila ʻoliva wale nō.
ʻO
Ehia mau kālā e lilo iā ʻoe ma ka papa ʻaina 400?
He ʻoiaʻiʻo me kēlā papaʻai, ʻoi aku ka haʻahaʻa o nā calorie ma mua o kā mākou e noʻonoʻo ai. No laila inā mākou e hāhai i ka hoʻolālā i ka leka hiki iā mākou ke lilo ma kahi o 4 a 5 paha kilo i kēlā me kēia pule. Akā ʻae, ʻoi aku ka maikaʻi o ka hana ʻana i ka ʻai calorie 400 no 8 a 10 mau lā wale nō.
Ma hope, hiki iā mākou ke hoʻohui i nā mea hou aʻe akā mau o nā meaʻai a mākou e paipai ai. I kēia ala, hoʻopulu ke kino i nā meaola, nā protein a i ʻole nā wikamina e pono ai, akā kaohi mau ʻana i ka pilikia o ke kaupaona.
Papa kuhikuhi o kēlā me kēia lā
- Desayuno: 1 infusion o kāu koho i ʻokiʻoki ʻia me ka waiū skim a me 1 toast palaoa āpau.
- Midmorning: 1 yogurt momona momona me nā huaʻai.
- ʻO kaʻaina awakea: lūlū lūlū, 1 lawelawe i kāu koho o ka salakeke mea kanu maka a me 1 o kāu koho o nā hua. Hiki iā ʻoe ke inu i ka nui o ka broth āu e makemake ai.
- Awakea waena: 1 kīʻaha o ka ʻalani a i ʻole ka wai huaʻulu.
- Snack: 1 infusion o kāu koho i ʻokiʻoki ʻia me ka waiū skim a me 2 biscuits wai a i ʻole bran māmā.
- kuai: kahe ligth, 50g. moa, iʻa a iʻa paha, 50g. o ka tīhi no ka salut, 1 ʻāpana o ka salakeke huikau a me 1 ʻāpana o ka gelatin māmā. Hiki iā ʻoe ke inu i ka nui o ka broth āu e makemake ai.
- Ma hope no kaʻaina awakea: 1 infusion o kāu koho.
Papa kuhikuhi moʻo pule
ʻO kēia mau ʻano papaʻai, kahi a mākou e kamaʻilio ai e pili ana i ka hoʻohui ʻana i kekahi mau kalori i ke kino, e hana wale ʻia i ka manawa kūpono. ʻO ia ke kumu e pili ana i nā papaʻai wikiwiki i kapa ʻia. He aha kā mākou e loaʻa ai? hoʻolei i kekahi mau kilo keu. Akā he mea ʻoiaʻiʻo ʻaʻole like nā kino āpau, i kekahi manawa e lilo paha kā mākou i ka mea a mākou i manaʻo ai. ʻOiaʻiʻo, ʻaʻole pono mākou e hoʻonui i nā papaʻai e like me kēia. ʻOi aku ka maikaʻi e hana ia no kekahi mau lā a laila ʻai pinepine akā maikaʻi mau a kaulike hoʻi e mālama i ko mākou kaupaona.
Haʻalele mākou iā ʻoe i kahi papa kuhikuhi i kēlā me kēia pule i hiki ai iā ʻoe ke noi i ka ʻai me ka maʻalahi o ka calorie 400:
Pōʻakahi:
- Kakahi kakahiaka: ʻO kahi mau lima o nā hua āpau me 200 ml o ka waiū skim.
- Kakahiaka: He ʻāpala
- Meaʻai: He pā maikaʻi o ka letusce a me ka kukama
- Mea ʻai māmā: He jelly māmā
- ʻO kaʻaina awakea: Pā o broccoli i kuke ʻia me kahi yogurt skimmed
Poalua:
- ʻAina kakahiaka: E hoʻopili a me kahi ʻāpana o ka toast palaoa āpau me kahi teaspoon o ka mālamalama māmā
- Kakahiaka: He ʻalani
- ʻO kaʻaina awakea: kahi pola o ka sopa me ka piha lima o ka pasta palaoa holoʻokoʻa
- Mea ʻai māmā: He yogurt skimmed
- ʻO kaʻaina awakea: 75 gram o ka moa me ka salakeke i kāwili ʻia
Pōʻakā:
- Breakfast: Infusion a kofe wale me ka berena palaoa a me ʻelua mau paʻi o ka umauma turkey
- Kakahiaka: He hua
- ʻO kaʻaina awakea: 95 gram o ka pipi i puhi ʻia me ka kōmato a me ka salakeke spinach
- Mea ʻai māmā: kahi kīʻaha o nā strawberry
- ʻO kaʻaina awakea: Saladi hui, me kahi tī liʻiliʻi a me kahi jelly māmā
Poaha:
- ʻAina kakahiaka: He kīʻaha o ka waiū skim me nā hua piha
- Kakahiaka: He hua
- ʻO kaʻaina awakea: He mau lālima lihi me ka chard
- Mea ʻai māmā: ʻO ka hua a i ʻole jelly
- ʻO kaʻaina ahiahi: ʻo ka mea ʻai māmā a me kahi yogurt skimmed
Pōʻalima
- Kakahi kakahiaka: He kīʻaha o ka wai maoli a kofe wale a infusion a me nā hua āpau
- Kakahiaka i ke kakahiaka: He hua waina
- Meaʻai: ʻO kahi salakeke me 125 gram o ka iʻa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia.
- Mea ʻai māmā: He pā kokoleka hoʻohui pū
- ʻO kaʻaina awakea: ka palaoa me ka milo, nā pīni pīni a me nā ʻōmato a me nā kāloti. Hiki iā ʻoe ke ʻaʻahu me kahi wai liʻiliʻi a me ka punetune o ka ʻaila ʻoliva.
Pōʻaono:
- Kakahi kakahiaka: He kīʻaha kī ʻōmaʻomaʻo me ʻelua toast o ka berena palaoa āpau
- Kakahiaka kakahiaka: He kīʻaha o nā strawberry
- Meaʻai: 100 mau kaleka o ka pipi me ka broccoli mahu
- Mea ʻai māmā: He hua
- ʻO kaʻaina ahiahi: ʻO ka mea ʻai lau a me kahi yogurt
Lāpule:
- ʻAina kakahiaka: He kīʻaha o ka waiū skim a i ʻole kahi infusion a me ʻelua mau kuki kō ʻole
- Kakahiaka: He ʻāpala
- Meaʻai: 20 gram o ka laiki ʻeleʻele me ka chard a i ka milo
- Mea ʻai māmā: He grapefruit
- ʻO kaʻaina awakea: ʻO Arugula a me ka salakeke seleri me ka tī hou.
E hoʻomanaʻo pono ʻoe e inu i ka wai he nui a koi ʻia nā infusions i kēlā me kēia manawa āu e makemake ai. Hiki iā ʻoe ke lawe i ka broth light homemade ke pono ʻoe. Hiki ke hoʻowali ʻia nā salamata a me ka iʻa a me ka ʻi me nā mea ʻala. Ke kuke ʻana hiki iā ʻoe ke hoʻohui i ka punetune o ka aila ʻoliva, ma ke awakea a ma ka ʻaina awakea, ʻo ia ka nui o nā punetune ʻelua i ka lā. ʻAʻole ia he papaʻai i paipai ʻia no ka poʻe me nā lilo ikehu kiʻekiʻe.
12 manaʻo, waiho i kāu
400 calories? ʻO ia ka mea lapuwale loa aʻu e lohe ai a me he mea lā he mea kuleana ʻole loa wau e paʻi ʻia kēia ʻano atrosities ma ka pūnaewele kēia ʻōpala a ʻoiai he 5 mau kilo ke lilo o ka mea maʻamau i hoʻokahi pule ʻaʻole wau e kanalua. e waiho ʻia ma luna o nā kino a pau o ke kino āu e hoʻōla ai i nā lā o ka lā, ʻokoʻa ka mea hōʻino i kāu metabolism e hoʻolilo iā ia i mīkini lohi a i ka holo lōʻihi ʻaʻole hiki ke lilo i ke kaupaona ke ʻole ʻoe makemake e ʻike iā ʻoe iho i nā iwi me ka ʻole nā mākala pū kekahi. ʻoi aku ka maikaʻi e iho i lalo a nānā iki i kēia ʻano papaʻai hewa.
ʻO ka ʻoiaʻiʻo e ka hoʻopihapiha ʻana me nā multivitamins e hōʻoia i kāu lawe ʻana i nā micronutrients i kēlā me kēia lā, e holo pono nā papaʻai palena palena i ka wā pōkole, nā mea āu e ʻai ai (ʻoiai he 400-calorie momona burger wale nō i ka lā). Eia nō naʻe, he mea maikaʻi loa ka ʻai ʻana i nā huaʻai a me nā mea kanu no ke olakino ʻoiai loaʻa iā lākou ka mea i kapa ʻia ʻo nā phytonutrients. Ke hana nei kēia papaʻai i ka nui o ka momona o ke kino o ke kumuhana e uhi i ka deficit calory. ʻO ka mea akamai loa e hana ai e hōʻoia i ka lawe ʻana o ka protein i kahi o 1g x kino kaumaha a hoʻopili me ka hana kino, i mea e mālama ai i ka nui o ka momona. Ma ka ʻaoʻao ʻē aʻe, ʻo ka hopena rebound ka mea ʻē aʻe ma mua o ka ʻai hou ʻana, ʻoi aku i ka nui o nā calorie e pono ai i ke kino, no laila ʻo ka papaʻai o kēia mau ʻano i ukali ʻia e ka aʻo hou ʻana o ka meaʻai ʻaʻole ia e alakaʻi i kahi hopena rebound i kapa maikaʻi ʻole ʻia.
Maikaʻi loa! Ua hoʻololi wau i kekahi mau mea a ua ukali wau iā ia me ka hele ʻole ʻana ma mua o 400 mau calorie, ua emi kaʻu 5 kilo i nā lā he 10 a me 4 i 10 mau lā hou me ka papaʻai like. Hoʻolālā wau e ukali iā ia no 10 mau lā hou aku e hoʻopau i ka mahina 🙂
Inā makemake ʻoe e lilo i ka kaumaha e hele i kahi ʻoihana meaʻai.
Makehewa a weliweli kēia mau papaʻai i kou kino.
Pono ka aʻo meaʻai no ka holomua o kāu papaʻai. E hoʻolohe iaʻu! ʻo kaʻu ʻōlelo aʻoaʻo ma ke ʻano he kauka mālama ola e hiki mai ana.
He mea weliweli ke loaʻa kēia ʻano hoʻolaha i nā poʻe!
Pono e hōʻike ʻia!
ʻAʻohe kanaka e hiki ke hoʻopau i kēia papaʻai! ʻO ka mea e nalowale ana he wai kino wale nō ia, a ʻaʻole lōʻihi ke kiʻi hou ʻana iā ia. ʻAʻole holo wale kēia, akā hoʻoweliweli ia i ke olakino a ʻaʻohe ona ʻepekema hōʻoia.
ʻO ke kipa ʻana i ka loea a me ke kāwili pū ʻana i kahi papaʻai kaulike i hoʻolālā ʻia no ʻoe a ʻo kou mau pono ke koho maikaʻi loa.
ʻIke nō i kekahi ʻano o nā papaʻai i kau ʻia ma ka pūnaewele.
sds.
Cynthia.
He papaʻai paʻakikī ia no ka mea ʻaʻole ia e māʻona piha i nā meaola kūpono e pono ai mākou e ʻai i kēlā me kēia lā.
MAKUA A PAU, HIKI I KA POE HIKI I KA NUI
ʻAe, ʻaʻohe a lākou mea i ʻoi aku ka maikaʻi e hāʻawi, mai ʻōlelo.
Hoʻonohonoho wale ʻia kēia papaʻai no nā poʻe me ka BMI i ʻoi aku ma mua o 80, ʻo ia hoʻi, aia ma kahi o 100 a 150 mau kilo keu.
ʻO ka ʻoiaʻiʻo he pilikia nui koʻu dislipidemia a ʻaʻohe mea, ʻaʻole hoʻi nā lāʻau, i kōkua iaʻu e kaohi i nā pae.
Wale me ka papaʻai me ka gluten a i ʻole ka lactose a me nā hua liʻiliʻi, nui ka wai.
Lana koʻu manaʻo e kōkua kēia iaʻu e loaʻa.
ʻO ka laʻana pono ʻole e like ka nalowale ʻana o ke kaupaona me ke olakino. ʻAʻole maikaʻi kēia a weliweli ia, e hoʻōki i ka moe ʻana ma ka Pūnaewele. Ma ke ʻano he haumāna lapaʻau a he kanaka i noho i ka honua o ka hoʻoikaika kino no ka manawa lōʻihi, inā makemake ʻoe e lilo i ka paona, ʻai i ka papaʻai kaulike, me nā momona momona momona (mai poina he pono nā momona akā ʻo nā mea olakino ka unsaturated), nā haʻuki ʻaihue olakino a ʻaʻohe pūnao hakahaka, protein (ʻoi aku ka nui o kou makemake e loaʻa ka nui o nā mākala). Hana i ke kumu o kāu papaʻai nā huaʻai, nā lau a me nā legume, iʻa polū a, ʻoiai ʻoi aku ka nui o nā protein i ka ʻulaʻula, ʻoi aku ka olakino o ka ʻiʻo keʻokeʻo. E hana i ka wai i kāu mea inu nui a hana i ka inu o nā mea inu kō nui keu āpau āpau me kēia me ka deficit calori a me ka hoʻoikaika kino (ikaika hana + cardio). ʻO ka hōʻemi kino olakino e holomua mau nei a ʻoluʻolu hoʻi, ʻo kēia papaʻai i wehewehe ʻia ma aneʻi he hopena "boom" wale nō ia, e lilo ʻoe i kaona kaumaha i kahi ala maikaʻi ʻole i loko o nā lā ʻelua a laila e noho like nā mea āpau. ʻAʻole kūpono ia e hoʻoweliweli i kou olakino.