Makemake ʻoe e lilo i 3 kilo i loko o 5 lā wale nō? A laila 3 lā ʻai koho maikaʻi iā ʻoe!
3 lā ʻaiHoʻohana ia ma ka hoʻemi ʻana i ka calorie intake a me ka hoʻonui ʻana i ka helu metabolic. 3 lā ʻaiʻO nā meaʻai i loko o ka meaʻai e hoʻonui i ka naʻau o ka insulin. Kōkua kēia i ka hoʻohaʻahaʻa i ke kō koko koko a pale i ka loaʻa ʻana o ke kaumaha.
Akā ʻaʻole hiki iā ʻoe ke lilo i ka momona i nā lā 3. E lilo ana ʻoe i ke kaumaha o ka wai. No ka mālamaʻana i ke kaumaha i nalowale a hoʻoulu i ka momona, ponoʻoe e hoʻoikaika, eʻai maikaʻi, a hoʻomaha maikaʻi.
ʻAʻole ʻōlelo ʻia kēia papaʻai no ka poʻe ʻelemakule, nā makuahine hānai a me nā wahine hāpai.
3 lā ʻaiMa hope o ka ʻai haʻahaʻa haʻahaʻa loa no nā lā 3, lawe ʻia ka nui o 4 calories me ka meaʻai maʻamau no nā lā 1500. I ka pau ana o keia 7-la manawa, hou 3 lā ʻai a laila hiki ke hoʻomau i ka meaʻai me ka meaʻai maʻamau no nā lā 4.
ʻO ka meaʻai he kiʻekiʻe i ka protein a haʻahaʻa i ka momona, nā carbohydrates a me nā calorie. Aia pū kekahi me nā hui meaʻai kikoʻī e wikiwiki i ka metabolism a puhi i ka momona.
Ua ʻōlelo ʻia e hiki i ka ʻai ke lilo i 4-5 kilos i kēlā me kēia pule a inā e hoʻomau ʻia ka ʻai, hiki i ka 1 kilos ke nalowale i ka mahina 15.
He mea maikaʻi anei ka ʻai ʻana i nā lā 3 no ka pohō kaumaha?
Wahi a kekahi loiloi, ʻai haʻalulu ʻO nā meaʻai calorie haʻahaʻa loa, ʻike ʻia ʻo , hiki ke kōkua i ka lilo ʻana o ke kaumaha i ka wā pōkole.
ʻO nā meaʻai haʻahaʻa-calorie e lawe i ka nui o 800 calories i kēlā me kēia lā. ʻAʻole hiki ke wānana i ka nui o ke kaumaha o ke kanaka e lilo ana ma ka ʻai hoʻopaʻa 1 pule no ka mea ʻokoʻa ka metabolism o kēlā me kēia kanaka.
Inā ʻaʻole i hana ʻia kahi hoʻolālā no ka mālama ʻana i ka pohō kaumaha ma hope o ka hoʻokō ʻana i nā meaʻai haʻahaʻa haʻahaʻa pōkole, e hoʻi hou ka paona nalowale.
3 lā ʻaiʻAʻole maopopo ke kumu o ke kumu. Wahi a kekahi mau kumu, ua hana ʻia ka meaʻai e nā meaʻai meaʻai e hana ana no ka pūʻali koa US ma ke ʻano he ala wikiwiki e kōkua i nā koa e hoʻemi i ke kaumaha. Ua manaʻo ʻia hoʻi ua hana ʻia ka meaʻai e kahi loea kūʻai aku a ʻaʻole e ka mea ʻai meaʻai.
No kēia kumu, pono ʻoe e noʻonoʻo i kēia ʻike ma mua o ka hana ʻana i ka meaʻai a hoʻoholo inā e hoʻohana ʻia e like me kāu pono pilikino. ʻOi aku ka maikaʻi o ka ʻimi ʻana i ka ʻōlelo aʻoaʻo mai kahi meaʻai meaʻai a meaʻai meaʻai paha.
3 Lā Papaʻai meaʻai
3 lā papaʻaiLoaʻa nā meaʻai haʻahaʻa-calorie. I loko o kēia mau lā ʻekolu, ʻaʻole pono ʻoe e hele ma mua o ka mea ma ka papa inoa, a ʻaʻole pono ʻoe e ʻai i waena. Hiki iā ʻoe ke inu i ka wai a me 1-2 mau kīʻaha kofe ʻeleʻele a i ʻole ti i ka lā.
3 lā ʻai 1st LA
(Nā Kalo o kēlā me kēia lā: 805)
aina kakahiaka
1 kīʻaha kī a kope paha
ʻO ka hapalua o ka hua waina a i ʻole ka hapalua aniani o ka wai hou
1 ʻāpana toast
1 teaspoon o ka pīkī pīkī
ʻAina awakea
1 iʻa tuna liʻiliʻi
1 ʻāpana toast
1 kīʻaha kī a kope paha
ʻAina ahiahi
150 grams o ka moa i hoʻolapalapa ʻia a i ʻole ka ʻiʻo
1 kīʻaha pīni ʻōmaʻomaʻo
1 pola kāloti
1 ʻāpala
1 bola o ka ice cream vanilla
3 lā ʻai 2st LA
(Nā Kalo o kēlā me kēia lā: 895)
aina kakahiaka
1 kīʻaha kī a kope paha
1 hua moa i paila
1 ʻāpana toast
hapalua maiʻa
ʻAina awakea
ʻO ke kīʻaha liʻiliʻi o ka paʻakai
5 paʻakai paʻakai
ʻAina ahiahi
1 ilio wela
1 kīʻaha broccoli a kāpeti paha
1 pola kāloti
hapalua maiʻa
ʻO ka hapalua o ke kīʻaha vanilla ice cream
3 lā ʻai 3st LA
(Nā Kalo o kēlā me kēia lā: 910)
aina kakahiaka
1 kīʻaha kī a kope paha
5 paʻakai paʻakai
1 ʻāpana cheddar cheese
1 ʻapala liʻiliʻi
ʻAina awakea
1 hua moa i paila
1 ʻāpana toast
1 kīʻaha kī a kope paha
ʻAina ahiahi
1 iʻa tuna liʻiliʻi
1 pola kāloti
1 kīʻaha cauliflower a i ʻole nā lau lau
1 bola melon
ʻO ka hapalua o ke kīʻaha vanilla ice cream
3 lā papaʻai meaʻai meaʻai meaʻai
3 lā ʻaiAia kekahi papa inoa meaʻai no nā meaʻai a me nā vegans.
3 lā ʻai 1st LA
aina kakahiaka
hapalua hua waina
he ʻāpana toast
2 punetune o ka pīkī pīkī
1 kīʻaha kope a kī paha
ʻAina awakea
hapalua avocado
2 punetune o ka hummus
ʻO kahi ʻāpana palaoa piha
1 kīʻaha kope a kī paha
ʻAina ahiahi
Tofu (hiki i 300 calories)
1 kīʻaha pīni ʻōmaʻomaʻo
hapalua maiʻa
hoʻokahi ʻāpala liʻiliʻi
1 kīʻaha vanilla ice cream (hiki i nā vegans ke hoʻohana i ka ice cream me ka waiu ʻole)
1 kīʻaha soy unsweetened, hemp, a i ʻole waiu ʻalemona
hapalua avocado
2 punetune o ka hummus
5 paʻakai paʻakai
ʻAina ahiahi
ʻelua mau sanwiti liʻiliʻi
1 kīʻaha broccoli
hapalua kīʻaha kāloti
hapalua maiʻa
½ kīʻaha vanilla ice cream (hiki ke loaʻa ka waiu ʻole)
3 lā ʻai 3st LA
aina kakahiaka
ʻO kahi ʻāpana cheddar cheese (ma kahi o 15-20 mau ʻalemona no nā vegans)
5 pretzels a i ʻole hapalua kīʻaha couscous a i ʻole quinoa
hoʻokahi ʻāpala liʻiliʻi
ʻAina awakea
hapalua avocado
1 punetune o ka hummus
ʻO kahi ʻāpana palaoa piha
ʻAina ahiahi
Ka hapalua o ke aniani moa
hapalua maiʻa
1 kīʻaha vanilla ice cream (hiki ke loaʻa ka waiu ʻole)
Hiki iā ʻoe ke ʻai i ka ʻai ʻai ma waena o ka ʻai?
3 lā ʻaiUa hoʻolālā ʻia e kōkua i ka hoʻēmi kaumaha. Inā ʻoe ʻai, ʻaʻole e loaʻa nā hopena āu e makemake ai.
Nā lā ma hope o ka ʻai (La 4 - La 7)
Mai ka lā 4 a hiki i ka lā 7, pono e lawe ʻia kahi meaʻai me ka waiwai nui o ka meaʻai me ka ʻole o ka palena o kēlā me kēia lā o 1500 calories. I kēia mau lā ʻehā, hiki i kou kino ke hoʻomaha a neʻe aku mai ka ʻai haʻahaʻa-calorie 3-lā.
Eia nō naʻe, ʻo ia hoʻi ka manawa e makemake ai ʻoe e ʻai nui. No ka pale ʻana i ka ʻai nui, e mālama i kahi diary calorie e hoʻopaʻa i ka nui o nā calorie i loko o ka meaʻai a me ka nui o nā calorie āu e ʻai ai i ka lā.
E ʻai i nā kopa, nā kīʻaha meaʻai, nā iʻa a i ʻole moa, huaʻai a i ʻole nā wai hou. E inu i kou kofe a i ʻole kī me ke kō ʻole, hoʻoikaika kino, a hiamoe mau i mea e pale ai i ka piʻi ʻana o ke kaumaha.
3 Lā ʻAi ʻAi ʻAi a me nā mea ʻole
Nā mea e hana ai
ʻAʻole
Pono ʻoe e hahai pono i ka papaʻai.
Hoʻolālā ʻia ka meaʻai e hoʻonui i ke kaumaha.
Pono ʻoe e mākaukau e pōloli iki.
Pono ʻoe e haʻalele i ka pōloli a me ka makemake e ʻai nui.
I ka pau ʻana o ka ʻai, pono ʻoe e kaupalena i ka lawe ʻana i ka calorie ma kahi o 1500 calories.
A i ʻole, e loaʻa hou iā ʻoe ke kaumaha i nalowale.
ʻAʻole pono ʻoe e ʻai ma waena o ka ʻai.
ʻO ka holomua o ka meaʻai ma muli o kou mālama ʻana i ka papaʻai e like me ka mea i ʻōlelo ʻia.
E hoʻopau ka ʻai ʻana i ka ʻai holoʻokoʻa.
Mai ʻai nui.
E kaupalena i kāu mau ʻāpana i nā nui i kuhikuhi ʻia ma ka papahana.
E hana wale ka meaʻai inā ʻoe e hana.
He palekana a hoʻomau ka ʻai ʻana i nā lā 3?
I ka hoʻomaka ʻana i kahi hoʻolālā meaʻai, ʻo ka nīnau mua a maʻamau i hiki i ka naʻau ke palekana a paʻa paha ka papaʻai. 3 lā ʻaiUa ʻōlelo ʻia ua kōkua i nā wahine he nui a puni ka honua e lilo i ke kaumaha.
Hiki ke noʻonoʻo ʻia ka meaʻai palekana ma muli o ka ʻai ʻana i nā mea kanu hou, nā huaʻai, nā haʻahaʻa paʻakikī a me ka protein lean, akā ʻaʻole hiki ke hoʻomau ʻia ma muli o ka palena o ka calorie. Inā hoʻi ʻoe i kāu mau ʻai ma mua a ʻaʻole hoʻomaʻamaʻa, e loaʻa hou iā ʻoe ke kaumaha o ka wai a ʻaʻole e puhi i ka momona.
Nā pōmaikaʻi o ka ʻai 3-lā
3 lā ʻai Aia kekahi mau pono o ka papahana:
- ʻO ka pōmaikaʻi mua a maopopo loa ʻo ia ka pohō kaumaha. Hiki iā ʻoe ke lilo i 4-5 kilos i hoʻokahi pule.
- 3 lā ʻaihoʻonui i kou metabolic rate. ʻO ia hoʻi, i loko o ka pule e ʻai ai kou kino i nā calorie hou aʻe i ka wā hoʻomaha, ʻo ia ka mea e wikiwiki ai ka momona.
- Loaʻa paha kahi hopena detox i ke kino. 3 lā ʻai ʻO ka hapa nui o ka manawa e hoʻomaʻemaʻe i ke kino e like me kāna kuhikuhi ʻana i ka ʻai ʻana i nā meaʻai kūlohelohe.
Nā hopena ʻaoʻao o ka ʻai 3-lā
Ma hope o nā meaʻai haʻahaʻa-calorie, hiki i ka hoʻi ʻana i nā ʻano meaʻai kahiko ke alakaʻi i ka piʻi wikiwiki a ʻoi aku ka paona. ʻOiai he pōkole ka lōʻihi o ka ʻai ʻana, hiki iā ia ke hoʻoulu i kēia maʻi i nā poʻe me ka mōʻaukala o nā maʻi ʻai. Inā nāwaliwali ʻoe a luhi paha i ka wā ʻai, hiki iā ʻoe ke lawe i ka hoʻohui vitamina.
Ma ka hopena;
3 lā ʻaipaipai ʻia e kaupalena i ka hoʻohana ʻana i ka calorie no 3 mau lā a laila ʻai mau no nā lā 4 e hiki mai ana. 3 lā ʻaiHe mea maikaʻi a maikaʻi ʻole ke noi ʻana i ka wā pōkole, akā aia kekahi mau pilikia i ka hoʻohana ʻana no ka manawa lōʻihi.
ʻO ka hoʻokumu ʻana a me ka mālama ʻana i nā ʻano meaʻai olakino he ala ʻoi aku ka maikaʻi o ka lilo ʻana o ke kaumaha a me ka mālama ʻana i ke kaumaha i ka wā lōʻihi.
