ʻO Rinaʻai

Kōkua nā papaʻai iā mākou e lilo i ka paona i kekahi manawa o ko mākou ola, inā ʻoe e noʻonoʻo e pili ana i ka lilo ʻana o ka paona, e haʻi mākou iā ʻoe ma lalo nei he aha ka papaʻai rina, kahi papaʻai e 90 mau lā a ʻekolu paha mahina.

Hoʻohiki kēia papaʻai i kahi loli olakino i ʻekolu mau mahina me ka ʻole o ka wī a hiki ke ʻai pono i nā mea āpau. He papaʻai hoʻi ia e pono pū kekahi manaʻo ikaika hou aku a i kahi ʻano maikaʻi aʻe.

Hoʻolālā ʻia kēia papaʻai no ka poʻe makemake e lilo i mau kilo a ʻaʻole wikiwiki e hoʻokō, ma ka hana lohi ʻana he maikaʻi loa e hōʻalo i ka hopena yoyo a i ʻole hopena rebound hana momona hou iā mākou.

Nā ʻano o ka papaʻai rina

Hahai ʻia kēia papaʻai no 3 mau mahina a i ʻole 90 mau lāNo laila, hiki ke loaʻa nā ʻike e pili ana iā ia ma lalo o kēia inoa. Hoʻomaʻamaʻa hou ke kino iā ia iho a hoʻonui i ka cal calend expenditure ma ka hoʻonui ʻana i ka metabolism. Manaʻo ʻia ʻo ia kekahi o nā papaʻai olakino e lilo ka palekana me ka palekana.

ʻOiai e ʻōlelo mau nei, he mea nui e kūkākūkā me kahi loea, endocrinologist a i ʻole poʻo kauka e pili ana i kā mākou makemake e lilo i ka kaumaha a lilo i nā kilo.

Māhele ʻia kēia papaʻai i ʻehā mau hui:

• ʻO nā protein o ka holoholona a me nā kumu kumu ʻole paha: ka moa, ka pelehū, ka puaʻa, ka pipi, ka waiū, nā hua manu, ka tī, ka iʻa.
• ʻO nā huaʻaleʻale maʻalahi: soy, lentil, chickpeas, laiki, ʻuala.
• ʻO nā kalapona kalapona: nā meaʻai i keʻokeʻo a me ka palaoa palaoa holoʻokoʻa, berena, couscous semolina, pasta.
• Nā wikamina: nā huaʻai a me nā mea kanu.

I kēlā me kēia lā no ka lōʻihi o ka papaʻai e ʻai mākou i nā meaʻai o ka hui hoʻokahi. Pēlā e aʻo ai ke kino e hoʻokaʻawale i ka meaʻai a hoʻomaka ka stabilize o ka metabolism.

Pehea e hahai ai i ka papaʻai

No ka mālama pono ʻana i ka papaʻai, pono e mālama ʻia nā alakaʻi penei:

• No ka desayuno Hiki iā ʻoe ke ʻai i nā huaʻai a hiki i ka hola 12 o ke awakea.
• Lawe ʻia lākou 5 ʻai i ka lā. 
• La kuai Pono e hana ma mua o ka hola 20:XNUMX o ke awakea.
• ʻAʻole hiki iā ʻoe ke inu i nā wai ma mua a ma hope paha o ka ʻai ʻana i ʻole e hoʻoheheʻe ʻia nā wai ʻōpū a hiki ke hana pololei i ka meaʻai.
• ka ka meaʻai o nā meaʻai e pono e pālua ka nui o ka ʻaina awakea.
• ʻAʻole ʻae ʻia e lawe ʻalekiko a i ʻole ʻākope 
• ʻO ka lawe ʻana o 2 lita o ka wai i ka lā, a i ʻole nā ​​infusions a i ʻole nā ​​wai ʻono maoli.
• 3 mau hola e hala ma waena o nā meaʻai nui.
• Ma ka lā 29 o kēlā me kēia mahina, e lawe ʻia kahi papaʻai hoʻomaʻemaʻe wai-paʻa wale.

Nā lā ma ka papaʻai

Eia mākou e haʻi iā ʻoe pehea e ukali ʻia ai ka papaʻai e hana pololei me ka ʻole o ka hoʻoweliweli ʻana i ke olakino a hana pono ia.

• Nā lā 1: Nā Proteins. ʻO ka ʻaina kakahiaka wale nō nā huaʻai a me ke koena o ka pāʻina o nā meaʻai i waiwai i ka protein e like me kaʻiʻo, nā hua manu a me ka waiū waiū. ʻAe, hiki iā ʻoe ke ʻai i nā mea kanu akā me ka ʻike protein kiʻekiʻe.
• Nā lā 2: Starches. I ka wā o ka ʻaina kakahiaka, loaʻa iā mākou nā huaʻai a me ke koena o ka lā, ka laiki, nā ʻāpana, nā ʻuala me nā mea kanu i hoʻomo ʻia ʻia a i hoʻolapalapa ʻia paha.
• Nā lā 3: nā haʻuki kūpikipiki paʻakikī. Hana ʻia ka ʻaina kakahiaka i nā huaʻai a me nā meaʻai nui o nā huʻohuhu a me kekahi mau mea momona.
• Nā lā 4: nā wikamina. ʻO nā huaʻai no ka ʻaina kakahiaka a ʻo ke koena o ka lā e hoʻomoʻa ʻia, mahu, hoʻomoʻa ʻia a i hoʻomoʻa ʻia i nā mea kanu.

No ka hopena o ka papaʻai i loko o ko mākou kino pono mākou e hāhai i kēia kauoha a me ke kaʻina o nā meaʻai no ka mea ʻo ia ala hiki iā mākou ke lilo i ka paona a lilo ka leo me ka ʻoluʻolu.

Pono e hoʻowali ʻia nā huamata a me nā lauʻai me ka aila ʻoliva liʻiliʻi, ka vīnega, ka lemon a me ka paʻakai liʻiliʻi. Eia hou, pono mākou e hele pū me kēia papaʻai a me kēia papaʻai me ka hoʻoikaika kino, e like me ka hele wāwae, holo, jogging, paikikala, ʻauʻau a hana ʻana paha i kekahi haʻuki haʻuki.

Pono mākou e ʻai i 5 mau meaʻai i ka lā, kahi pāʻina awakea liʻiliʻi a me kahi meaʻai māmā, i hiki ke lilo i mau lima o nā nati, kahi infusion, kahi yogurt a i ʻole kahi ʻāpana o nā hua. ʻAe ʻia nā palaki mea ʻai e hōʻalo i ka manaʻo o ka wī wī.

Nā pono o ka papa rina

ʻO nā papaʻai āpau, no ka maikaʻi o ia mau mea, e loaʻa mau nā mea hoʻohemo y nā mea pale, Eia nō naʻe, i kēia hihia, ʻike mākou i kahi pūʻulu o nā pono e pono ʻole ai ʻoe e nalo.

• Hoʻokaʻawale pololei i nā pūʻulu meaʻai no ke kino e hoʻomaka e hoʻokaʻawale i ka meaʻai ma ka hoʻonui ʻana i ka metabolism a e ʻoi aku ka nui o nā kalo.
• Hiki i kēia papaʻai ke lilo i kāu papaʻai hope loa inā ʻoe e hana ia e like me nā kaʻina ʻōlelo.
• E lilo ana kāu leo i nā wahi pipiʻi loa, nā lima, ka ʻōpū, ka ʻūhā, ka pūhaka, nā wāwae.
• Me ke kōkua o kahi mea liʻiliʻi hana e loaʻa iā ʻoe kahi kino lahilahi a nani hoʻi.
• ʻO kēia ʻai No nā mākua ia e makemake ana e lilo i ka paona.
• ʻAʻohe hopena rebound.
• ʻAʻole hana ia hemahema o ka meaʻai.

Inā ʻoe e ʻimi nei i kahi ala e lilo ai ke kaupaona, nāu kēia meaʻai, hāʻawi ia i nā pōmaikaʻi a ʻaʻole hana i kahi hopena yo-yo. Eia hou, hiki ke lilo i mea hoʻoponopono e kaʻana like ai me ka ʻohana no ka mea ʻaʻole ia he mea weliweli. E nīnau i kāu kauka ʻohana e pili ana i kou makemake e lilo i ka paona i hiki iā ia ke ʻōlelo aʻo iā ʻoe e pili ana i nā ʻōkuhi āpau e ukali ai.