Meaʻai e lilo ke kaupaona 10 kilo

Ke hoʻomākaukau mākou e lilo ka momona pono mākou e hoʻoholo pololei e hoʻokō i kā mākou pahuhopu a ʻaʻole e kuhihewa i nā ʻanuʻu a mākou e hana ai. No ka mea ʻaʻohe mea hoʻonāukiuki aʻe ma mua o ka hoʻāʻo nui ʻana i ka papaʻai a me ka hoʻokō ʻole i kā mākou mau pahuhopu.

ʻAʻole maʻalahi ka lilo ʻana i ke kaumaha, pono nui ia ikaika, hoʻomanawanui a aia wale i ko mākou mau lima e hoʻokō ia.

Makemake mākou e kōkua iā ʻoe i kēia kaʻina hana ma ka haʻi ʻana iā ʻoe i nā meaʻai maikaʻi loa āu e ukali ai a me nā ʻōlelo aʻoaʻo āu e poina ʻole ai. lilo kaupaona 10 kilo.

Nā ʻōlelo aʻoaʻo mua e lilo he 10 kilo

ʻO ke kī e like me kā mākou i ʻōlelo ai ʻo ka makemake e lilo i ka paona, hiki wale iā mākou ke hana a hoʻokō mākou me ka mōhai, ka hoʻololi ʻana i kā mākou ʻano ʻai a me nā hana maikaʻi.

• ʻAʻole pono mākou e wikiwiki a i ʻole obsess e pili ana i ka lilo ʻana o ke kaupaona, e hoʻopili kēia iā mākou i ka noʻonoʻo a ʻaʻole hiki iā mākou ke nānā pono iā ia.
• Pono mākou e lilo kaupaona iā mākou iho A i nā manawa āpau a mākou e makemake ai, ʻaʻole no ka haʻi ʻana mai a haʻi a haʻi iā ia.
• ʻO ka mea maikaʻi ke lilo i ka kaumaha ma ka helu o ka hapalua kilokika i hoʻokahi pule, he 2 kilokilo i ka mahina. Eia nō naʻe, kaukaʻi ʻia i ke ʻano o ka papa ʻaina a me nā koi, ʻike paha mākou i nā papaʻai e lilo ai mākou i 1 kilo i ka pule. ʻAʻole mākou e ʻoi aku ma mua o 1 kilo i ka pule.
• Pono ʻoe i kahi noʻonoʻo hāmama a e ʻike ai i ka lilo ʻana o ke kaupaona pono ʻoe e hoʻololi ʻaʻole wale i kāu papaʻai no kahi kau akā hoʻololi pū i nā ʻano maʻamau i loaʻa iā ʻoe i loko o kou ola.
• Pono ʻoe e māka iā ʻoe iho he pahu hopu kūpono a me kahi papaʻai e hiki ai iā ʻoe ke hoʻokō.
• Pono ʻoe e ʻai i nā mea āpau i kahi mahele liʻiliʻi, mālama i ka nui a me ke ala o ke kuke ʻana i kēia mau meaʻai.
• He maʻalahi ka lula e lilo i ka kaumaha.

Meaʻai e lilo ke kaupaona 10 kilo

ʻO ka lilo ʻana o ke kaupaona ʻoi aku ka nui ma mua o ka lilo ʻana o ke kaupaona, ke alakaʻi nei i kahi nohona olakino a me ka maikaʻi e pili ana iā ʻoe iho. E loaʻa hou ka ikaika, ka ikaika a me ka hilinaʻi iā ʻoe iho e unuhi i ka positivity a me ke ʻano maikaʻi i ke ola.

Makemake mākou e kaʻana aku iā ʻoe i kahi papaʻai e lilo ai kāu 10 kilos i mau pule wale nō. ʻOkoʻa kēlā me kēia kanaka a ʻo kēlā me kēia nohona a me nā hanana e hoʻolilo i ke kino e lilo i ka paona i kahi uku.

Desayuno

ka nā wāwae ʻae ʻia i kēia papaʻai kēia mau mea:

• Kope me ka waiū skim.
• Kope me ka waiū mea kanu.
• Hoʻopau a kī paha e ʻono ono ai me nā mea ʻono maoli.
• ʻO kahi ʻāpana o ka palaoa palaoa āpau me kahi ʻāpōpō a kalaiwa i ka tī hou.
• ʻO ka toast palaoa holoʻokoʻa a me ka omelette Farani me hoʻokahi hua manu a me ʻelua keʻokeʻo.
• ʻĀpana hua.
• ʻO ke kīʻaha o ka waiū skim a me 30 gram o ka oatmeal.
• ʻO kahi ʻāpana o nā hua a me kahi yogurt skimmed.
• ʻElua mau biscuits berena wholemeal me kahi ʻōmole o ka aila ʻōpio puʻupaʻa.

ʻO kaʻaina awakea a me ka meaʻai māmā

Pāʻina awakea y mea ʻai māmā koho:

• ʻO ka kofe me ka waiū skimmed a i ʻole ka waiū mea kanu, hoʻouluulu a kī paha i ʻono ʻia me ka mea maoli maoli.
• ʻO kahi ʻāpana o nā hua kau a me kahi mau lima o nā nati kūlohelohe.
• ʻO ka yogurt skimmed me nā hua hua.
• Holo ʻelua mau berena a me nā kuhukukū.
• ʻO ka palaoa palaoa holoʻokoʻa a me ka hapalua o ka avocado.

ʻAi

ʻOkoʻa ka meaʻai e hoʻohui e like me kou makemake:

• Hoʻopiha ʻia ʻo ka hua moa me ka ʻiʻo kuʻi ʻia, ka hapalua veal a me ka hapa moa, i kō ʻia me ka ʻōmato maoli a me ka gratin me ka tī māmā.
• Kālua ʻia ʻo chard Swiss a i ʻole spinach me kahi teaspoon o ka aila, kālika a me ka pāhiri. Hoʻomoʻa ʻia ka moa ʻāpana skinless me nā mea ʻala a me ka lemona.
• ʻO Zucchini a me ka wai leek me nā paʻi māmā. Burger turkey pūlehu.
• Hoʻopiha ʻia nā peppers me ka ʻiʻo kuʻi ʻia o ka moa a me ka pipi a me ka ʻaka i hoʻomoʻa ʻia.
• Hoʻopau i ka mea kanu home, me kahi ʻāpana o ka moa, ka wai kalai, kahi ʻāpana manu a me kahi ʻāpana sausage.
• ʻO ka salakeke mahana o nā lettuces like ʻole, nā tōmato cherry, kahi kini o ka tuna kūlohelohe a me ka surimi. ʻO kaʻaila, ka vīnega a me ka paʻakai paʻakai, me ka hana ʻole ʻia.
• ʻO nā pūlehu me nā cubes ham Iberian, steak pipi mīkī me Dijon mustard.

kuai

ʻOkoʻa ʻaina ahiahi e hana i ka papa kuhikuhi i kēlā me kēia lā:

• ʻO ka palaʻai mea kanu, ʻelua ʻāpana o ka Iberian ham. ʻO ka cuttlefish me ka kālika a me ka pāhiri. No ka mea ʻono i kahi auneke kokoleka maoli.
• ʻO ka palaʻai mea hana home, ʻelua mau ʻāpana o ka ham Iberian a me kahi kini i ninini maikaʻi ʻia i ka ʻaila ʻoliva. Hoʻokahi auneke kokoleka pouli maoli.
• ʻO ka moa moa, me ka 100 gram o ka turkey pūlehu me ka paprika a me ka ua o ka aila ʻōpio puʻupaʻa. ʻO kahi auneke o ka kokoleka maʻemaʻe no ka mea ʻono.
• Mea ʻai sabu. 30 gram o ka ham Iberian a me kahi ʻāpana o ka ʻemepera grill. Kokoleka pouli, hoʻokahi auneke.
• ʻO ka palaʻai mea hana home, ʻelua ʻāpana turkey a me 5 mau lāʻau pāpaʻi. Auneke kokoleka maʻemaʻe, ma ke ʻano he meaʻai hope loa.
• ʻO kahi pola o ka moa homemade, kahi mea kanu a meaʻai paha, a i hoʻomoʻa ʻia a i hoʻomoʻa ʻia, iʻa kai, bream kai a i ʻole moa. Hoʻokahi auneke kokoleka maoli.
• ʻO ka palaʻai mea kanu, ʻelua mau ʻāpana o ka ham Iberian, 100 mau ʻelala o ka heʻe i kuʻi ʻia, ka pepa a me ka ʻoliva. Auneke o ka kokoleka maʻemaʻe no ka mea ʻono.

ʻO kēia papaʻai he alakaʻi wale nō ia a me kahi koho olakino e hoʻomaka i ka lilo ʻana o ka kaumaha. E hilinaʻi ia i ke kanaka ehia mau kilokilo e lilo ana lākou i ka paona. Inā makemake ʻoe e lilo i kaupaona me ke olakino, e kūkākūkā me kāu GP e alakaʻi iā ʻoe i kāu kaʻina hana kaumaha. ʻO ka mea nui ke olakino.