17 lā ʻai Ua ʻōlelo ʻo Dr. Kākau ʻia e Mike Moreno 17 lā puke meaʻaiile He polokalamu hoʻēmi kaumaha kaulana ia. Ua ʻōlelo ka meaʻai e kōkua iā ʻoe e lilo i 17-4.5 kg i nā lā 5 wale nō. ʻO ke kumu o kēia meaʻai, ʻo ia ka hoʻololi ʻana i ka hui ʻana o nā meaʻai a me ka lawe ʻana i ka calorie i kēlā me kēia 17 mau lā.
Kauka Mike Moreno 17 lā ʻai no ka, ʻōlelo ʻo kēia ʻano o ka hoʻololi ʻana i ka meaʻai e pale i ka mediocrity a hoʻokumu i ka huikau i ka metabolism e hoʻolōʻihi i ke kaumaha. No laila, ʻoiaʻiʻo nō? He aha ka ʻōlelo a ka noiʻi?
Eia ma kēia ʻatikala "He aha ka meaʻai 17-lā, pehea e hana ʻia ai a olakino ia?" E ʻimi mākou i nā pane i kāu mau nīnau.
He aha ka meaʻai 17 lā?
Kauka Moreno17 lā ʻai, puka mua me kāna puke i paʻi ʻia ma 2010. Ua ʻōlelo ʻia he kōkua ia i ka lilo wikiwiki ʻana o ke kaumaha a hoʻokumu i nā ʻano ʻai olakino. ʻO ke kī o kēia meaʻai ke hoʻololi mau nei i nā meaʻai i ʻōlelo ʻia e wikiwiki i ka metabolism a me ka lawe ʻana i ka calorie.
ʻAi ʻai 17-LaAia i ʻehā mau pōʻaiapuni: Hoʻoikaika, Hoʻōla, Achieve, a Achieve. ʻO nā pōʻai mua ʻekolu he mau pōʻaiapuni e mau ana i nā lā he 17 i kēlā me kēia, ʻoiai e hahai ʻia ka pōʻai hope no ke ola.
17 lā ʻai I nā pōʻai, hāʻawi ia i ka hoʻolālā a me nā koho meaʻai. Akā ʻaʻole ia e haʻi iā ʻoe i ka nui o nā calorie āu e loaʻa ai. Hoʻonui mālie ʻia ka ʻai caloric i kēlā me kēia pōʻai.
ʻaneʻi 17 lā ʻainā pōʻai ʻehā o
Kaapuni 1: Holo wikiwiki
17 lā ʻaiʻO ka ʻanuʻu mua ka pōʻai holo wikiwiki. Ua ʻōlelo ʻo ia e kōkua iā ʻoe e lilo i 17-4.5 kg i nā lā 5 mua. Ma kēia loop:
- Hoʻonui ʻia ka ʻai ʻana i ka protein.
- Hoʻomaikaʻi ka digestion.
- Hoʻemi ʻia ke kō a me nā kalapona i hoʻomaʻemaʻe ʻia.
- Hoʻomaʻemaʻe ʻia nā toxins hiki ke hoʻopilikia i kāu metabolism.
I kēia pōʻai, ʻae ʻia ka protein palena ʻole a me nā mea kanu. Eia naʻe, pāpā ʻia ka hapa nui o nā meaʻai carbohydrate. ʻAʻole ʻae ʻia nā huaʻai ma hope o 14:00. ʻO nā lula ʻē aʻe e hahai ai:
– E ʻai i ka moa ʻili ʻole.
- Hōʻalo i ka waiʻona a me ke kō no ka hoʻomaikaʻi ʻana i ka ʻai.
- E ʻai i ʻelua mau meaʻai probiotic i ka lā e kākoʻo i ke olakino digestive.
– E ʻai mālie a nau loa.
- E inu i 8 mau aniani wai i kēlā me kēia lā.
- E hoʻoikaika kino ma kahi o 17 mau minuke i ka lā.
2nd pōʻaiapuni: Ho'ā
17 lā ʻaiʻO ka hana ʻelua ka pōʻaiapuni hoʻāla. I loko o kēia pōʻai, hoʻololi ʻoe ma waena o nā lā haʻahaʻa a me nā lā calorie kiʻekiʻe.
I nā lā i haʻahaʻa ʻoe i nā calorie, hiki iā ʻoe ke ʻai e like me kāu i ka wā o ka "wikiwiki wikiwiki." I nā lā e ʻai ai ʻoe i nā calorie hou aʻe, hiki iā ʻoe ke ʻai i ʻelua mau ʻāpana o nā haʻahaʻa starch kiʻekiʻe maoli e like me nā legumes, nā kīʻaha, nā mea kanu aʻa.
Ma hope o kahi lā haʻahaʻa-calorie i ka pōʻai hoʻoikaika kino, pono ʻoe e hoʻololi i kahi lā calorie kiʻekiʻe i ka lā aʻe. Pono e hoʻopau i kēia ala no 17 mau lā.
Hoʻohui ka loop hana i nā koho meaʻai hou. Ua ʻōlelo ʻia kēia pōʻai e kōkua i ka hoʻoponopono hou ʻana i ka metabolism.
Nui nā lula i ka pōʻai hoʻoikaika e pili pū ana i kēia pōʻai, e like me ka ʻai ʻole ʻana i nā kalapona ma hope o ka hola 2pm. I ka lua o ka pōʻai, pono ʻoe e ʻai i kāu mau koho kalapona no ka ʻaina kakahiaka a me ka ʻaina awakea.
Kaapuni 3: Hoʻokō
17 lā ʻaiʻO ke kolu o ka pae, ʻo ia ka pōʻai hoʻokō. Ke manaʻo nei kēia pōʻaiapuni e hoʻokumu i nā ʻano meaʻai olakino me ka pohō kaumaha. ʻAʻole pono e ʻai i nā calorie liʻiliʻi a ua like ka meaʻai me nā lā caloric o ka lua o ka pōʻai.
Hiki iā ʻoe ke ʻai i nā ʻano kalapona like ʻole, e like me ka berena, pasta, cereals high-fiber, a kokoke i nā huaʻai hou a i ʻole nā huaʻai.
Manaʻo ʻia ʻoe e hoʻonui i ka hoʻomaʻamaʻa aerobic mai ka liʻiliʻi o 17 mau minuke i 45-60 mau minuke i kēlā me kēia lā, ʻoiai ʻoe e ʻai ai ma mua o nā pōʻai mua.
He mea pono e hoʻomaopopo i ka wā o kēia pōʻai ʻaʻole i ʻae ʻia e ʻai i nā ʻakika ma hope o ka hola 2.
4th pōʻai: Loaʻa i ka hopena
ʻO ka poʻe e hahai ana i ka 17 Day Diet ʻO ka pae hope ka pōʻaiapuni o ka loaʻa ʻana o nā hopena. 'A'ole like me nā pō'ai 'ē a'e, pono 'oe e hahai i kēia pō'ai no ke ola, 'a'ole no 17 lā.
I kēia pae, hiki iā ʻoe ke koho i kekahi papaʻai mai nā ʻanuʻu ʻekolu i hala a hahai iā lākou i ka Pōʻakahi a hiki i ka Pōʻalima no ka ʻaina awakea.
Mai ka ʻaina ahiahi o ka Pōʻalima a i ka ʻaina ahiahi o ka Lāpule, hiki iā ʻoe ke ʻai i kāu mau meaʻai punahele me ka liʻiliʻi. Eia nō naʻe, pono ʻoe e ʻai ʻole ma mua o ka hapakolu o kāu mau meaʻai punahele i ka hopena pule.
Eia hou, hiki iā ʻoe ke inu i hoʻokahi a ʻelua mau mea inu ʻona i kēlā me kēia lā i ka hopena pule. Manaʻo ʻia ʻoe e hana ma ka liʻiliʻi i hoʻokahi hola o ka hoʻoikaika kino i ka Pōʻaono a me ka Lāpule, ʻoiai ʻoe e lawe i nā calorie hou aʻe i nā hopena pule. I loko o kēia pōʻai, ua ʻōlelo ʻia ʻaʻole e ʻai i nā kalapona ma hope o 14:00.
Hiki iā ʻoe ke lilo i ke kaumaha me ka 17 Day Diet?
17 lā ʻaiʻO kekahi o nā hopena nui loa o ka scaling ʻo ia no ka mea kaohi ʻana i nā calorie, hiki iā ia ke kōkua iā ʻoe e lilo i ke kaumaha - ʻo ia hoʻi ke hana nei ʻoe i kahi calorie deficit. ʻO ka ʻai ʻana i nā calorie liʻiliʻi ma mua o ka hoʻolilo ʻana o ke kino he ala ʻoiaʻiʻo ia e lilo ai ke kaumaha.
aka 1ʻO ka poʻe e lilo i ke kaumaha me ka 7-Day Diet Aia kekahi mau koi ʻaʻole i hoʻokumu ʻia ma nā hōʻike ʻepekema, e like me ka mea hiki ke kāhāhā a wikiwiki hoʻi i ka metabolism.
17 lā papa papaʻai Hiki iā ʻoe ke lilo i ke kaumaha me ia, akā ʻaʻohe mea hōʻike e hōʻike ʻia ʻoi aku ka maikaʻi ma mua o nā meaʻai i kaupalena ʻia i ka calorie.
Nā pōmaikaʻi o ka ʻai 17-lā
Ma waho aʻe o ke kaumaha o ke kaumaha, 17 lā ʻai hāʻawi i nā pono kūpono ʻē aʻe:
He nui nā koho o kēia meaʻai e maʻalahi ai ka hahai ʻana e nā mea ʻai meaʻai a me nā vegans.
Gluten
Hiki ke hana i ka gluten-free.
Mālama i nā meaʻai he nui
Hāʻawi ia i nā koho no ka Mediterranean, Spanish, India, Asian a me nā meaʻai ʻē aʻe.
fiber kiʻekiʻe
Manaʻo ʻo ia e ʻai i nā meaʻai fiber kiʻekiʻe. ʻO ʻAʻole wale ia e kōkua i ka pohō kaumaha akā hāʻawi pū kekahi i nā pono olakino he nui.
ʻO nā pōʻino o ka ʻai 17-lā
17 lā ʻaiʻOiai hāʻawi ia i nā pono kūpono he nui, aia kekahi mau hemahema:
hōʻike nāwaliwali
ʻAʻole lawa nā hōʻike e kākoʻo i ka nui o nā ʻōlelo i hana ʻia e pili ana i kēia meaʻai. ʻAʻole kākoʻo ʻia kēia e nā haʻawina e hiki ke hoʻololi i ka meaʻai i kāu metabolism a i ʻole ke kānāwai o ka ʻai ʻole ʻana i nā kaʻa ma hope o 14 pm.
Hiki ke hoʻopili i ka hana hoʻoikaika kino
ʻAi ʻai 17-LaI nā pōʻai mua ʻelua o n, ʻoi aku ka haʻahaʻa o ka calorie a me ka hoʻohana ʻana i ka carbohydrate, hiki ke loaʻa ka hopena maikaʻi ʻole i ka hoʻoikaika kino.
He paʻakikī ka hoʻokō hope
I ka pōʻai hope, ʻae ʻia ke kūʻokoʻa e ʻai i kāu meaʻai punahele ʻekolu manawa i ka pule. Akā paʻakikī ke pale aku i ka loaʻa ʻana o ke kaumaha i nā hopena pule.
17 lā papa papaʻai
17 Lat loaʻa i nā puka lou, kēlā me kēia me kahi papa inoa kūʻokoʻa o nā koho meaʻai. No keia mau puka lou 17 lā papa helu meaʻaihāʻawi ʻia ma lalo nei. 17 lā ʻai hiki ke hana i kā lākou papa inoa ponoʻī e like me kēia papa inoa.
ʻO ka mea e ʻai ai i kahi pōʻaiapili wikiwiki
Pisces
Salmon (canned or fresh), catfish, tilapia, flounder, tuna.
Manuʻai manu
ʻO ka moa a me ka umauma pipi, hua manu, hua keʻokeʻo.
ʻO nā huaʻai maloʻo
ʻO ka puaʻa, kāpeti, broccoli, Brussels sprouts, green leafy vegetables, tomatoes, okra, onions, carrots, peppers, cucumbers, celery, eggplant, garlic, green beans, leeks, mushrooms, etc.
ʻAʻohe kō, ʻono huaʻai a me ka yogurt haʻahaʻa momona, kefir, waiu momona haʻahaʻa
mea kāhinu,
ʻO ka ʻaila ʻoliva a me ka ʻaila linseed.
ʻākala
ʻO Salsa, soy sauce māmā, kirīmiʻawaʻawaʻole momona, jam me ke kōʻole, ka vīneka, ka paʻakai, ka pepa, ka sinapi, nā mea kanu a me nā meaʻala a pau, ketchup haʻahaʻa a me ka wai marina.
Hiki iā ʻoe ke ʻai i nā hua manu ma ke ʻano he koho protein ʻelua i ka pule. Hiki ke ʻokoʻa ka nui o nā ʻāpana, a ua kaupalena ʻia kekahi mau meaʻai i kekahi helu o nā lawelawe i kēlā me kēia lā.
No ka laʻana, hiki iā ʻoe ke ʻai i ʻelua mau hua haʻahaʻa a me nā meaʻai probiotic i ka lā.
ʻO ka mea e ʻai ai i ka pōʻaiapuni o ka Mobility
Ma waho aʻe o nā koho loop acceleration, hiki iā ʻoe ke hoʻohui i kēia mau koho i ka loop actuation:
ʻO ka Mayonnaise, nā pāpale salakeke haʻahaʻa momona.
Nā kohoʻaila'ē aʻe
ʻO nā nati maka a i ʻole nā ʻanoʻano, avocado, trans fat-free margarine.
He aha ka meaʻai i ka pōʻaiapili hopena?
Hāʻawi ka pōʻai kiʻekiʻe i nā koho meaʻai āpau i ʻōlelo ʻia ma luna i kahi koho o ʻekolu o kāu mau meaʻai punahele, mai ka pāʻina Pōʻalima a i ka ʻaina ahiahi.
Ua ʻae ʻia kēia mau mea:
- Hoʻokahi a ʻelua paha mea inu ʻona ma nā hopena pule.
- Ke koho e hoʻololi i nā meaʻai nui no nā soup wai.
- 3/4 kīʻaha (180 ml) wai huaʻai ʻole a i ʻole 1 aniani (240 ml) wai huaʻai.
Ma ka hopena;
17 lā ʻaihe polokalamu hoʻemi kaumaha e hāʻawi i nā hopena wikiwiki ma o ka hele ʻana i nā pōʻai like ʻole o ka hui pū ʻana o nā meaʻai a me ka lawe ʻana i ka calorie.
Kōkua ia i ka hoʻēmi kaumaha ma o ka ʻōlelo ʻana i nā meaʻai a me ka hoʻoikaika kino ʻole. Eia nō naʻe, ʻaʻole kākoʻo ʻia ka nui o kāna mau koi a me nā lula e nā ʻike ʻepekema kiʻekiʻe.
Eia kekahi, ʻo kona kūpono i ka mālama ʻana i ke kaupaona ʻana he mea kānalua ia, no ka mea, pono ke ʻai ʻana i ke ola holoʻokoʻa.
Akā, ʻoi aku ka maikaʻi o ka hoʻolaha ʻana i nā meaʻai kūlohelohe wale nō, ka hoʻopaʻa ʻana i ke kō i hoʻomaʻemaʻe ʻia, a me ka hoʻohana ʻana i nā maʻamau olakino e like me ka hoʻomaʻamaʻa maʻamau no ka mālama ʻana i ke kaumaha i ka wā lōʻihi.
