Ka Amelikaʻai no ka hebedoma

Ka hiki ana ke kau houʻo ia ka mea pili i ka papa kuhikuhiE wahine ka nīnau ma ana i ka pakele ana i ka keu i nā kilo me a no ka maluhiluhiʻai. Like manawa, me ka pane mea puni: e hoopili aku i na kumu mua o ka pono kino a me ka hoʻokō mau. 'Aʻole pono e e palaualelo, loaa oe ia oe iho i kahi hookahi, a hoʻoili i hou ola literally. Ma hope o nā mea a pau, ina e makemake i ka lōʻihi-kau kanawai, ka mea pono me ka mau nō kaʻaeʻana me nā luna koi.

Inā haʻuki hana no kela a me keia wae pākahi (kekahi makemake e holo, kekahi kickboxing uhane), a laila, he mea iʻai i ka hebedoma, a e ponoʻaneʻane a pau. Ua Ua papahana ma 'Amelika nutritionist a e kaumaha ana i ka e lauwili a me ka mālamalamaʻai. Oe e ole e pono ai kekahi i luahi e pono olalo i kaʻai eiiieaena carbohydrates a mai e hoopau ia oi ma mua o 1500 kcal / lā.

No laila, i ka meaʻai i ka hebedoma:

ka Poakahi

No ka aina kakahiaka, e ka toast mai ka berena bran a pau ka palaoa. Lākou (2 apana) oe e ai me nā teaspoons o ka meli.

Awakea ninoieo o ka moa la na wawae a me ka umauma, e e moʻa ma ke Grill. No ka mea nui pa, e hoʻomākaukau i ka Appetizers: māhele i ka maka Fish, lettuce. E hoopiha Appetizersʻoliva kaʻaila a me ka pipi papa manamana, me ka waiū (kekahi o durum). I ka hua, ai ka ohia.

Ma hope o ka manawa e hiki ai i ka malamalama yogurt - auwina la kī.

Ahaaina i hoomakaukauia e like me ka mea kēia algorithm: E 100g. nulu'Īkalia a me ka mai hehe, ka mea, e hanaiia me ka kamako meaʻai kākele a me ka papa manamana, me ka waiū. Appetizers i kēia manawa o kona papa manamana carrots, kaʻukama, oki i slices a me parsley. Kahikoia me kaʻailaʻoliva, a me ka wahi vīnega. E like me ka Dessert pono 2 tablespoons o ka hua.

ka Poalua

At aina kakahiakaʻai no ka hebedoma e kaumaha ana oatmeal, ka hapalua o ka kiaha o ka bran a me ka hapalua o ka maiʻa. Ke inu i ke kiaha o ka waiu (ma kahi o 1.5 - 3% momona).

Awakea: tortilla, i mai i ka berena hu berena maka a me ka Appetizers. E Appetizers o nāʻoliva, nā komako, parsley a me ka manawa a me 3 tablespoons o ka hummus. No ka Dessert, e hiki ai i ka peach, ohia a me ka paʻa o plums.

Awakea kī i ka lua o ka lā - he piha o nā kukui (walnuts a me'alemona).

No ka aina awakea, kalua pipi me ke kaikea, pipi ae ia me ka wai lemi. I kona pulehu uala me ka vinega holika (1 teaspoon) a me ka lettuce.

Wednesday

Hoomakaukau aina kakahiaka, hoʻohuihui na hua a me 3 tablespoons o ka cereal, ka hapalua o ka kiaha o ka yogurt a me 2 tablespoons waiu.

Ma ka 'aina awakea - he burger, eia naeʻai. 2 slices o wholemeal i ka berena, ma waena o 3 apana uuku o ka moʻa Tureke, he kamako, he māhele o ka waiū. Dessert he a mau tangerines.

Thursday

Eʻaiʻoukou aina kakahiaka mousse, hahau i loko o ke pola. Nā mea hoʻohui: 1 maiʻa, he kiaha o ka waiū,ʻo ia ka helu o nā hua, 4 tablespoons o ka ohia wai.

Ai pu a pau palaoa i ka berena, hoʻokomo akula me kua ia nā komako a me onions, lettuce, māhele o ka waiū, 1 papaʻaina. puna o ka makeke. No ka Dessert, kii onohi,'ōhelo papa a me ka tangerine.

Meaʻai māmā kukeʻana mai cereal bran, palaoa germ , a me ke aniani o ka waiu.

i puunaueia A Sushi ahaaina awakea, ai punanā hua palapala (12 apana), maʻi hēhē'ōmaʻomaʻo mohihi. No ka Dessert, ½ʻalani.

Friday

A hiki i kēia lā, ka mea i ike pehea e hoʻomaka i kaʻai pono, a me ka papa kuhikuhiE mea manawa - e hoʻomau eaioiuo. No laila, ua loaʻa aina kakahiaka hua. Hoomakaukau ia penei, mai kekahi hua, a 3 nā polokina,ʻai a me nā komako.

No ka aina awakea, e hiki ai elua crackers a me ke aniani o ka waiu.

O ka aina awakea oia ka i pulehuia iʻa auka e paa ai, e like me Salemona. Pipi ae ia me ka soy meaʻai kākele, a malama me ka pūlehu akula i ka uala 4-5, lettuce.

Poaono

No ka aina kakahiaka, e ka Hawaii o wholemeal ka berena a me nā teaspoons o haʻahaʻa-momona holika ka waiū, e nui ana ke hooloihi i kekahi māhele o unsalted Salemona.

Awakea: punanā auka e paa ai, he piha o walnuts, Pake cabbage, 2 crackers. Dessert: mau teaspoons o cranberries.

Ma ka 'aina awakea meaʻai māmā oat berena owili, a me ka māhele o ka haʻahaʻa-momona me ka waiū.

Ahaaina: moa ai: ma ka kamako meaʻai kākele me ka hapalua o ka māhele o ka onion a me ka kālika. Ke pa, oia no ua pīpī i papa manamana, me ka waiū. Appetizers o peas a me parsley, olivaʻaila. Ka hua eʻai grapefruit.

Sunday

Breakfast ninoieo o ka pulehu iho la i kii onohi, a he kīʻaha o yogurt ka haʻahaʻa-momona. Oe e hoi ai 2 teaspoons 1 tablespoon o ka meli a me ka hua pisetakia, puna.

ʻai no ka hebedoma hope lā awakea, e kaumaha ana i kaʻano o ka māhele o ka Pizza, a me ka Appetizers o hoolapalapaia'ōmaʻomaʻo ka pī a me carrots. Hōʻaʻahu ai i ka Appetizers hiki ia nō hoʻi ka aila. Hopena pule 'ike no a leie aku i ka hapa uuku o ka popsicle.

Ma ka 'aina awakeaʻoe eʻai i ka hua Appetizers o ke kiwi, na ohia, plums, liu hou tablespoon yogurt.

O ka aina awakea hiki e 4-5 hoolapalapaia shrimp me ka tablespoon o soy meaʻai kākele, a me ka Appetizersʻai.