1500 ʻai calorie

ʻO ka makemake o kēlā me kēia kanaka i kekahi manawa o ko mākou ola e lilo i kekahi kaumaha, ma muli o ka hoʻoikaika kino a me ka papaʻai. I kēia hihia, makemake mākou e paipai i kahi papaʻai o 1500 Kalepona maikaʻi loa nāu e hoʻokō i kāu pahuhopu.

ʻO ke kaohi ʻana i ke kaupaona kekahi o nā hana mua e pono ai mākou e hana ke manaʻo mākou e momona a ʻano momona paha, ʻo ke kī ke kaulike a me ka papaʻai piha. Inā hoihoi ʻoe, e hoʻomau i ka heluhelu ʻana i kēia mau laina.

ʻO kahi papaʻai o 1500 calories i kēlā me kēia lā kahi ala maikaʻi e lilo i ka kaumaha me ka ʻole o ka nui o nā kapu, no laila maʻalahi e hoʻopili i kā mākou lā i kēia lā. ʻAʻole pono mākou e hopohopo i ka kaupaonaPono mākou e ʻike i ka loli ʻana o kā mākou kaumaha i ka lā i ka awelika o ʻelua kilokika i luna, ʻelua kilo i lalo.

Nā ʻōlelo aʻoaʻo e hōʻemi kino

Ke hāpai mākou e lilo i ka kaumaha e pono mākou e akāka loa e pili ana i kā mākou mau pahuhopu, ahonui, hoʻomau a hoʻokō i ka papaʻai a mākou e koho ai. ʻO ke kī o ka lilo ʻana o ka paona ʻai i nā mea ʻoi aku ka liʻiliʻi o kā mākou lilo, no laila pono mākou e hōʻemi i ka lawe a hoʻonui i nā cal calend expenditure ma muli o ka hoʻoikaika kino.

I kēia manawa, ma mua o ka lilo ʻana o ke kaupaona no ʻekolu mau mahina e hoʻokō ai i ko mākou kino a ka moemoeā, pono mākou e aʻo e hoʻololi i nā ʻano mea ʻai i mea e hāʻule ʻole ai i nā hana hewa a i ʻole nā ​​hana maikaʻi ʻole. ʻO ka mea mua, i mea e hōʻoweliweli ʻole ai i kou olakino, e helu i ka papa kuhikuhi o kou kino e ʻike i ka pālākiō āu.

Ma kekahiʻaoʻao, e nīnau iā ʻoe iho i mau lā āu e hana ai i nā haʻuki i ka pule, pehea ka nui o nā meaʻai palai, nā mea ʻaʻā a i ʻole nā ​​meaʻai pono ʻole āu e ʻai ai i hoʻokahi pule.

1500ʻai calorie

I kahi papaʻai ʻaʻole pono ʻoe e "ʻehaʻeha" pono mākou e kāohi iā mākou iho akā ʻaʻole mākou e ʻeha i nā manawa āpau a mākou e lawe nei. Pono mākou e ʻai i nā pūʻulu meaʻai āpau me ka waiho ʻole ʻana i kekahi, ʻaʻole pono mākou e hoʻoweliweli i ko mākou olakino ma ka pale ʻana i ka ʻai ʻana i nā momona a me nā waiʻopa.

E kiʻi i hoʻokahi ʻaiʻai palekana kahi o nā pūʻulu meaʻai āpau i laila, nā helu kūpono a me ka ʻole o ka nui o kekahi o lākou.

Nā mea ʻai i hōʻike ʻia

  • Nā huaʻai a me nā mea kanu. Pono lākou e lilo i nā meaʻai i laha loa i kāu papaʻai. Lawe i nā lawelawe he 5 i ka lā, no ka laʻana, he pā maikaʻi o nā mea kanu i hoʻomoʻa ʻia, pūlehu ʻia a i hoʻolapalapa ʻia paha. Hoʻohui, hoʻolauna i nā mea kanu e like me ka saladi hou a me nā ʻāpana o nā kau kau a me ke ʻano e loaʻa ka ikehu a me nā wikamina.
  • Hōʻike nā kāhūhā ma ka liʻiliʻi i hoʻokahi manawa i ka lā, e like me ka laiki, pasta palaoa holoʻokoʻa, kaʻuala, a i ʻole ka berena. ʻO ke kūpono, e lawe i 30 gram o kēlā me kēia wīwī makemake e makemake ai.
  • ʻAʻole pono mākou poina e inu wai aiʻole nā ​​wai i loko o ka lā, i ka wā o ka ʻai a me ke koena o nā lā.

Nā helu i hōʻike ʻia

  • 200 gram o kaʻiʻo momona-ʻole. ʻO ka mea maikaʻi ka hoʻopau ʻana i ka lāpaki, nā moa, nā moa,
  • 200 gram o ka iʻa keʻokeʻo a i ʻole nā ​​hua manu.
  • 60 gram o ka laiki brown a i ʻole ka pasta pasta.
  • 300 gram o kaʻuala.
  • 70 gram o nā legume.
  • 400 gram o nā mea kanu like ʻole.
  • 400 gram o nā hua hou.
  • He kīʻaha wai maoli.

Nā meaʻai e hōʻalo ai

A laila haʻi mākou iā ʻoe i nā mea ʻai a mākou e pale aku ai, e loaʻa hou ai ke kiʻi a ʻaʻole e hāʻule i nā ʻano ʻai maikaʻi ʻole.

  • Mea ʻai momona momona e like me nā sausages puaʻa, hipa a puaʻa paha, nā kīʻaha, nā margarine, nā momona momona a hoʻōla ʻia paha.
  • Mea ʻai i hoʻomoʻa mua ʻia. ʻOiai ʻoluʻolu loa lākou no ka mea pono wale lākou e wela, piha lākou i nā momona, nā kō, a me ka paʻakai nui. Inā hoʻoholo mākou e loaʻa kahi ipu i hoʻomākaukau ʻia, e nānā i kona lepili ʻana e like me ke olakino hiki.
  • Mai hoʻomāinoino i hoʻomākaukau ʻia a i ʻole nā ​​sausa homemade. Mai hoʻopau i nā sausa e pili ana i nā kalima, nā aila a i ʻole nā ​​kīʻā. Eia kekahi, e hōʻalo i kēlā mau vinaigrettes āpau i kūʻai ʻia e like me ka mālamalama a me ke kukui no ka mea ʻaʻole olakino pū kekahi. ʻO ka mea maikaʻi ka mea ʻono a hoʻohana i ka lemon hou e kāhiko ai i kāu mau pā.
  • Nā pāʻina hanaʻO lākou nā meaʻai i piha i nā kō, nā momona momona, nā momona transgenic, paʻakai, nā mea mālama a me nā mea makemake ʻole ʻia he nui no ke kino olakino. No laila, mai hoʻopau i nā kuki, nā pā, a i ʻole nā ​​keke i hana mua ʻia.
  • Nā mea inu momona me nā kō i hoʻohui ʻia. Hiki i kahi kīʻaha maʻamau o kāu punahele punahele ke hoʻopōʻino i kāu papaʻai, hōʻole i ka inu ʻana i ka soda i piha i nā kō i kūpono ʻole.
  • E hōʻalo i ka inu lama ʻana. Hoʻonui lākou iā mākou no ka nui o nā calorie nele.

Kaulana-o-wai-i-ka-dukan-diet-5

Nā ʻōlelo aʻoaʻo e hoʻokō

  • Mai hōʻalo i ka ʻaina kakahiaka. ʻO ia ka ʻai nui a koʻikoʻi o ka lā a e hāʻawi ia iā ʻoe i ka ikaika a ʻaʻole ʻoe e manaʻo e like me ka meaʻai māmā ma waena o nā meaʻai.
  • E ʻike i ke kaulike i nā meaʻai. Mai ʻai nui a ʻai iki. Pono ʻoe e māʻona iā ʻoe iho i kēlā me kēia pāʻina akā me nā meaʻai olakino.
  • E ʻai i nā meaʻai nui 3, kahi ʻaina awakea a me kahi meaʻai māmā.
  • ʻAi i ka waiu waiu pau.
  • Lawe i ka hua i kēlā me kēia lā, koho mau i nā kau a kūlohelohe.
  • Nā kīʻaha piha a me nā mea ʻoi loa no ka ʻaina kakahiaka.
  • Kaohi i ka nui o ka aila āu e lawe ai i kēlā me kēia lā, ʻAʻole ʻoe i ʻoi aku i ʻekolu mau punetēpō i ka lā ke ʻai i ka papaʻai.
  • Hoʻohui mea ʻai piha i nā huaʻaʻa Me nā mea kanu y protein
  • ka ʻaina ahiahi māmā lākou a i ka hora mua.
  • Hoʻohui mau nā mea ʻai i ka ʻaina ahiahi. 
  • ʻAi mālie i kahi hoʻomaha me ka ʻole o ke koʻikoʻi a me ka wikiwiki ʻole. Pono ʻoe e lawe i kou manawa, hoʻohana i ka manawa a leʻaleʻa i ka meaʻai.
  • ʻO ka noho ʻana i ka papaʻai ʻaʻohe ia he martyrdom, pono ʻoe e leʻaleʻa a waiwai i kāu mea e ʻai ai. Pono ʻoe e kaohi i nā nui a me nā ala i hoʻomoʻa ʻia ai lākou.
  • Mai poina e hana i ka hoʻoikaika kino. He mea nui ka mālama ʻana i ke kino. ʻEkolu mau manawa i ka pule.

Papa kuhikuhi 1.500 calorie

Desayuno

  • Kopa o ka waiū skimmed, waiū o ka bipi a i ʻole ka waiū lau. Me ka kope a me ke kī paha.
  • 2 mau ʻāpana berena palaoa āpau.
  • Mahele o ka waiū hou skimmed a me
  • He ʻāpana o nā hua kau.

ʻAi

  • ʻO nā mea kanu i hoʻolapalapa ʻia a i hoʻomohu ʻia paha me ka puna o ka ʻaila ʻoliva.
  • 30 gram o nā legume.
  • ʻO ka iʻa keʻokeʻo i hoʻomoʻa ʻia a i ʻole ka hapahā o ka moa moa.
  • Hāʻawi hua.

kuai

  • ʻO ka salakeke mea kanu a me nā mea kanu ʻōmaʻomaʻo, me kahi kini o ka tuna kūlohelohe, ʻelua mau anchovies a me ka tī momona momona.
  • 2 ʻāpana berena a hoʻohui paha i 25 mau legum.
  • 1 lawelawe ana i ka hua.

Inā ʻoe e ʻimi ana e lilo i kaupaona i kahi ala palekana a olakino hoʻi, mai hoʻokaʻulua e hele i kahi endocrinologist e alakaʻi iā ʻoe i ke kaʻina hana kaumaha.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.

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