ʻO kahiʻaʻaiʻai maikaʻi o nā lā 7 e hoʻopau i ke kaumaha a me ke kaumaha - HEALTH PLUS MAG

ʻO kahiʻai maikaʻi o nā lā 7 e pale i ka'ōpū a lilo i ka kaumaha

ʻO kahiʻai hauʻoli o nā lā 7 e hoʻopau ai i ke kaumaha a me ke kaumaha

Keʻimi nei i nāʻano e lilo ai ka kaumaha a manaʻo pono? Ma waho aʻe o ka hana kino, ka hydration maikaʻi a me ka hiamoe pono, e hilinaʻi i kaʻai maikaʻi. Ma kēiaʻatikala, eʻike i kahi papahanaʻai e hahai ai i ka manawa o ka manawa 7, i hoʻouluʻia e ka "7-Day Fat-Fighting Menu" o kā mākou mau hoa Kokua Magazine.

I kēia papahana, ka kiʻekiʻe kiʻekiʻe o kumuʻiʻo nā hua a me nā huaʻai e hōʻemi i ka pōloli a hoʻonui i kāu mau lilo caloric,ʻo ia hoʻi eʻai liʻiliʻiʻoe a no laila e lilo ka kaumaha. ʻO ka'ōpū, ka lau me nā lālā a me nā hua e piha i ka lāʻau, kahi e hoʻonui ai i ka manaʻo o ke kānati. ʻO nā'āpana momona momona a polyunsaturated i loko o ka pīnaka pēpē, avocados, kaʻoliva a me ke kaumaona e pale i ka momona o ka'ōpū mai ka uluʻana. ʻO nā wai momona ka ikaika ma ka loliʻana i ka kaumaha ma o ka hoʻohaʻahaʻaʻana i ka pōloli a me kaʻai, akā, ma ka hoʻonuiʻana i ka hanu.

Wahi a kekahi like i paʻiʻia ma ka nūpepa'enepekema PLOS Hoʻokahii ka wā i lawe ai nā mākuaʻelemakule i nā 3 grams o nā anana momona i kēlā me kēia lā no nā mau lā 12, ua hoʻonuiʻia ka nui o ka hamopili maʻamau e ka 14%, e like me ke puhiʻana i ka hoʻonuiʻo 187 i nā calorie i kēlā lā i kēia lā.

Ma kēiaʻatikala, makemake mākou i kahi papaʻai meaʻai maikaʻi, no nā lā 7, i mea e kaua ai i ka momona a lilo i ka kaumaha.

7 mau lā koho

1 la

Pōʻakai: Ka Lono ma chocolat me nā hua, ka waikoki vanilla momona haʻahaʻa, ka waiūkeke almond a keleka me ka 2 punetēpē pīpī pīpī

ʻAina: 2 e 3 i pulehuia Tureke slices + 2 1 + avocado slices, a māhele County 2 slices o ka mōhaiʻai i ka berena (olona, ​​ka pela, ota, buckwheat ...)

Eʻai ʻO Salmon me nā hua'ōmaʻomaʻo + edamame (me keʻano o ka niho hana) + walnuts

2 la

Pōʻakai: Hanaʻia ka moa mai ka hulu manu, ka palaoa a me ka'ōniʻi

ʻAina: ʻO ka penne Wheat me ka tīhi paʻakai a me nā mīmū maloʻo i kāpiliʻia me nā hua paini a me nāʻala

Eʻai ʻO'Omalette me nā mea kanu (nā pepa, nā'ōmato, nā aubergine, zucchini, nā'aleʻa, broccoli ...)

3 la

Pōʻakai: Piʻona me ka Greek yogurt, hua, granola, a me ka pōmole tablespoon teaspoon 1

ʻAina: ʻO ka burger mea kanu me ka guacamole mea kanu a me nā mea kanu

Eʻai ʻO ka meli salty-salty me nā moa moa, nā'āpana puaa a me ka huaʻona citrus (orange, lemon ...)

4 la

Pōʻakai: Oatmeal porridge me ka kinamona a me nā'ōlaʻa me ka waiʻona almond a me nā papaʻi'āpala

ʻAina: ʻO Udon (nā mea hoʻokipa Iapani) iʻailaʻia i ka'ōpū puna a hoʻonaniʻia me ke kīʻaha o ka'ōnihi a me nā pūpūʻeleʻeleʻokiʻoki

Eʻai ʻO ka huapalaoa piha i ka palaoa a me ka huaʻai

5 la

Pōʻakai: Nānāʻo 3 i nā moa manu + nā piʻiʻeleʻele + 1 kaʻina niʻi

ʻAina: Pizza me ka'ōniwi a me ka mozzarella

Eʻai ʻO ka'ōpenaʻai meaʻaiʻulaʻula i hoʻohanaʻia me ka guacamole a me ka cornbread

6 la

Pōʻakai: Hoʻomālahalahaʻia ka pāhinu me ka waiʻu pīnati me ka'ōpalaʻalani

ʻAina: 'Ohiikiʻalani + pīniʻeleʻele i kāpiliʻia me kaʻailaʻoliva, nā pepa i kālaiʻia a me nā'oliʻaliki koloʻa + ¼ sliced ​​avocado

Eʻai Māla i ka moa o ka moa

7 la

Pōʻakai: Hoʻopihaʻia nā'onike 2 me ka kulupala maoli, nā hua a me nā teaspoon 2 o ka mālulu pa'ū

ʻAina: Salame me ka moa hehi, ka'ōmaʻa paʻi, nā kānana pēpē, nā huaʻikuʻi maloʻo, ka lūmū a me ka pua mīmona / meli

Eʻai Salame me ka quinoa, ka'ōmato, ka'ōnihi, nāʻaila, ka wai lemon a me kaʻailaʻaila

Inā loaʻa iāʻoe kahi mea liʻiliʻi liʻiliʻi, hiki iāʻoe ke lawe i kēia mau'āpena e kōkua iāʻoe i ke ahi momona a māʻona:

7 hōʻemi'āpīpī

- 4'Āina Kuki Kūʻai a me ka 30g Cottage Cheese

- Hoʻomoʻiʻia ka banana ma 1 i loko o ka chocolate

- Hoʻopiliʻia nā mea momona momona i ka ipuʻo 2 / 3 o nā hua

- 1 / 2 kīʻaha ricotta me ka 1 kapu o nā huaʻalani a me nā teaspoon 2 o ka meli

- 1 me ka hua'alamona huaʻona me 15g o kahi kālekaʻeleʻele i hoʻoheheʻeʻia a me ka hapalua maiʻa

- 1 kiaha o strawberries i hui pūʻia me ka 1 tablespoon Lime wai a me 1 teaspoon meli + 1 tablespoon papa manamana, niu

- 1 / 3 kapu kūkiko maloʻo i hoʻomoloʻia i ka 15g i hoʻoheheʻeʻia kahi kāleka akuakala a me kekahi pistachio pīpī.


Uaʻike muaʻia kēiaʻatikala KA HUI HE PALAPALA HUI