Papaʻai Hypocaloric

nā papaʻai calorie haʻahaʻa

ʻOiaʻiʻo ua hoʻomaka ʻoe e noʻonoʻo e hana i ka hana bikini no ke kauwela a makemake e hoʻolei i kēlā mau kilo keu. Ke makemake ʻoe e lilo i ka paona makemake ʻoe e hana ia i ka wā hiki a hiki ke alakaʻi i nā hewa. ʻO kahi papaʻai hypocaloric Hoʻohana ʻia ia e hoʻopau i nā calori liʻiliʻi ma mua o kou kino e pono e noho mau.

Ma kēia pou e aʻo ai ʻoe e pili ana i kahi papaʻai hypocaloric maikaʻi loa e lilo i kēlā mau paona keu me ka ʻole e hōʻino i kou olakino. Makemake ʻoe e ʻike he aha nā meaʻai āu e ʻai ai?

Pono e ʻoki i nā calories

ʻAi olakino e lilo kaupaona

ʻO ka mea mua a ka poʻe e ʻoki ai i ka meaʻai a hiki i ka wī. Hui pū i ka hale hoʻoikaika kino a pepehi iā ʻoe iho i ka hoʻoikaika kino, me ka manaʻoʻiʻo e lilo kēia i kaupaona. He ʻoiaʻiʻo e hana ana i kēia maʻamau ua nalowale ʻoe i nā kilokika, akā ma ke kumukūʻai o kou olakino. Ke hoʻololi koke ʻoe i kāu ala o ke ola, e makaʻu kou kino i nā calorie āu e kau ai i loko a me nā hana i hoʻokau ʻia ai. ʻO kēia ke kumu o ka hoʻokuʻu ʻia ʻana o nā homoniuma e mālama i ka momona nui, no laila i ka hopena, loaʻa iā mākou ka ʻaoʻao ʻē aʻe.

E lilo ka momona, ʻoi aku ka maikaʻi o ka hoʻoikaika kino a e ʻai ana i nā calorie ma lalo o kāu helu metabolic basal. ʻO ka Basal metabolism ka nui o ka ikehu e pili ana i kou makahiki, ke kiʻekiʻe a me ka nohona, pono ʻoe e ola. ʻO ka mālama ʻana iā ʻoe iho i ka hanu ʻana, ka ʻeli ʻana, ka metabolizing ʻana i ka meaʻai, a me ka urination pono ka ikehu. No kahi kanaka ma kahi o 80 kilokilo o ke kaupaona, kahi makahiki o 25 mau makahiki a me kahi ʻano noho, ʻo ka basal metabolism ma kahi o 1800 kcal i kēlā me kēia lā.

Inā makemake mākou e hōʻemi i ko mākou kaupaona, he mea nui e mālama i nā calorie a mākou e hoʻopau ai ma lalo o ka metabolism basal. Ma kahi o 500 kcal ʻoi aku ka maikaʻi e lilo ka hapalua kilokika i ka pule.

He aha nā papaʻai haʻahaʻa haʻahaʻa?

Nā meaʻai calorie kiʻekiʻe

E like me ka hōʻike a kona inoa, hoʻomākaukau nā papa ʻaina haʻahaʻa haʻahaʻa e hoʻopau i nā calorie liʻiliʻi ma mua o ka lilo. I loko o ka lā e hāpai mākou i nā hana e koi ai i ka ikehu. ʻO kaʻoi aku o kā mākou hana, ʻo ka makemake nui no nā calorie e pono ai mākou a ʻoi aku ka momona o ka momona. No laila, inā ʻai kā mākou papaʻai iā mākou e ʻai i nā calorie liʻiliʻi ma mua o kā mākou hoʻolilo, aia mākou i ka hemahema ikehu. E hoʻomaka kēia i ko mākou kino e hoʻopau i nā mālama momona a lilo i ka kaumaha.

ʻO ka mea mua a mākou e hana ai e hoʻolālā i kā mākou papaʻai hypocaloric ʻo kā mākou hoʻolilo kālā i kēlā me kēia lā. Maʻalahi ke ʻike inā hoʻohui mākou i kā mākou basal metabolism i ka hoʻonui kālā o nā calorie a mākou e hoʻohana ai i kā mākou hana kino. Hiki ke hoʻokaʻawale i ka hana kino i ka mea a mākou e hoʻolilo ai i ka neʻe ʻana, ka piʻi piʻi ʻana i ke alapiʻi a pēlā aku a me ka mea a mākou e hoʻolilo ai i ka hana haʻuki.

ʻO kahi hiʻohiʻona koʻikoʻi e noʻonoʻo ai kā mākou nui o ka nui muscle. ʻO ka nui o ka pākēneka o ko mākou kino i ke kino, ʻo ka nui o ka ikehu e puhi mākou. ʻO ia, nā mākala e lākou iho, e mālama iā lākou iho, pono i ka nui o ka ʻai caloric.

Ke loaʻa iā mākou kā mākou calorie ʻai, ʻo ka mea kūpono e mālama ia ma lalo o ka paepae 300-500 kcal.

Nā laʻana o nā papaʻai calorie haʻahaʻa

ʻO ka lilo ʻana o ke kaupaona ma ka papaʻai haʻahaʻa haʻahaʻa

E like me kāu e ʻike ai mai ka mea i ʻōlelo ʻia ma luna, ʻaʻohe papaʻai haʻahaʻa haʻahaʻa e hana no nā mea āpau. ʻOkoʻa kēlā me kēia kanaka a ʻokoʻa nā pono o ka ikehu a me nā ʻano ʻokoʻa o ke ola. He mea nui kēia e noʻonoʻo ai ma mua o ka holo ʻana i waho a hoʻomaka i ka ʻoki ʻana i nā calorie mai kāu papaʻai. He ʻōlelo aʻoaʻo nui hoʻi ia e hele i kahi loea lāʻau lapaʻau i hiki ke kōkua pololei iā ʻoe. He ʻokoʻa kēlā me kēia nutristist, akā hāʻawi pinepine iā ʻoe i kahi hihia hihia a me kahi papaʻai pilikino.

Hoʻohui pinepine ʻia nā huaʻai a me nā lauʻai i ka papaʻai ke makemake ʻia ka ʻike haʻahaʻa haʻahaʻa. Hana ʻia kēia no ka mea waiwai nā huaʻai a me nā mea kanu i nā meaola e like me nā wikamina. Hoʻohui ʻia, ʻo kēia mau huahana he haʻahaʻa haʻahaʻa haʻahaʻa. ʻOiai nā meaʻai nui loa, hiki iā lākou ke hōʻemi i ka lawe ʻana o ka calorie. Kōkua kēia iā mākou e hoʻopiha iā mākou iho ma mua a hōʻole i ka ʻai ʻana i kahi mea kūpono ʻole. He waiwai nui hoʻi kā lākou.

Ma kekahiʻaoʻao, pono e hōʻalo ʻia nā huahana palai a mea ʻono paha. ʻO lākou nā meaʻai i kiʻekiʻe i ka momona a me ke kō e hāʻawi i kahi nui o nā calorie nele. ʻAʻole māʻona kēia mau huahana iā mākou e like me ka nui ʻole a hāʻawi lākou iā mākou i nā calorie he nui loa. ʻO kahi laʻana, piha nā pīni jelly a me nā mea mālama i nā calorie nele.

Hana ʻia kekahi mea like iā mākou me ka waiʻona. ʻAʻole ia he huahana pono ʻole ke olakino no ke kino, akā hāʻawi pū kekahi i ka nui o ka ikehu ma ke ʻano o nā calorie nele. ʻAʻole māʻona iki kēia mau mea inu, no ka mea ʻaʻole pono e nau ʻia. Pāpā ʻia ka wai ʻona ma ka papaʻai hypocaloric.

He aha ka mea ma ka papaʻai hypocaloric?

pāpā ʻia ka ʻai ʻana i nā meaʻai maikaʻi ʻole

Pāpā ʻia ka ʻai ʻana i nā mea ʻai maikaʻi ʻole

ʻO ke kī i ka papaʻai hypocaloric ka mea e hōʻemi ai i nā calorie a mākou e ʻai ai, akā me ka ʻole o ka nele i nā mea pono kūpono. E hana i kēia, pono mākou e puʻunaue pono i nā meaola. I waena o lākou pono mākou e nele i ka nā huaʻale, nā protein a me nā momona momona i ka mahele kūpono. ʻAʻole hiki iā mākou ke hoʻopoina e hoʻolauna pū i nā micronutrients, i waena o ia mau mea nā wikamina a me nā minelala.

Paipai nui ʻia e hoʻolauna i nā meaʻai i kuke ʻia e mākou iho a pale i nā mea i hana ʻia. ʻO nā meaʻai hōʻoluʻolu kiʻekiʻe i ka momona momona a me ka momona trans, nā mea pono ʻole no mākou.

ʻO kahi laʻana o kahi lā ma ka papaʻai hypocaloric

Mea `ai pono no ke olakino

Ma mua o ka lawe ʻana i kēia mau meaʻai a hoʻopili pū me ia i kāu papaʻai, pono mua ʻoe e helu i kāu mau pono nutritional a me nā lilo calory. Hiki i kēia mau meaʻai ke lilo i laʻana o ka papaʻai low-carbohydrate

  • Pōʻakai: ʻO kahi kofe me ka waiū skim a i ʻole tī tī me kahi ʻāpana o ka ʻaila ʻoliva a pau a me ka berena kōmato.
  • Awakea: ʻO ka yogurt skimmed me nā ʻāpana ʻelua o ka ham a me ka kuhukū.
  • ʻAina: Pālima asparagus. 200 gr o ka bream kai a i ʻole kekahi iʻa keʻokeʻo me nā ʻōmato ʻelua. ʻO ka hua no ka mea hoʻonoe.
  • Mai Koko ʻO kahi ʻāpana o ka palaoa cereal me nā ʻāpana o ka turkey a me ka tī māmā.
  • Helu: ʻO ka moa moa a me ka palaʻai mea kanu. ʻO ka salakeke spinach me ka ham a me ka tī hou. Kekahi mau hua kukui.

E like me kāu e ʻike ai, ʻo nā meaʻai a mākou i hoʻokomo ai i loko o ka papaʻai he olakino loa a piha i nā huaola macro a me nā micro e pono ai mākou. Aia iā ʻoe ia i kēia manawa ke helu i ke ʻano o kāu papaʻai maikaʻi e kōkua ai iā ʻoe e hoʻokō i kāu mau pahuhopu.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.