Bella Adams
Ke hoʻomau nei ʻoe i kāu huakaʻi hoʻemi kaumaha, ʻike paha ʻoe ma ka ʻai ʻana i 2000 calories (kcal) i kēlā me kēia lā, e paʻa mau ana kou kaumaha a ʻaʻole ʻoe e nalowale i ka 0.5 kg i manaʻo ʻia i kēlā me kēia pule, ʻo ia hoʻi ua hiki kou kino i kahi i kapa ʻia ʻo plateau. , ʻo ia hoʻi, he pae kaulike ma waena o ka ikehu i loaʻa mai ka ʻai a me ka ikehu i hoʻolilo ʻia e ke kino i kēlā me kēia lā. Hiki ke hoʻokaʻawale ʻia ka ikehu i hoʻohana ʻia e kou kino i kēlā me kēia lā i ka ikehu basal metabolic (ʻo ia ka nui o ka ikehu e pono ai no ka mālama ʻana i nā hana ola ma ka hoʻomaha, ʻo ia hoʻi, ka ikehu e kākoʻo ai i ka metabolism o ke kino) a me ka ikehu hoʻoikaika kino. Hana ʻia ke koena o ka ikehu ke like ka ikehu mai ka meaʻai i ka huina o ka ikehu mai ka pākēneka basal a me ka ikehu mai ka hana kino. Ma muli o kou ʻai ʻana i ka meaʻai pohō kaumaha, ua emi ke kaumaha o kou kino, ʻo ia hoʻi, ua emi ka nui o ka ikehu (basal metabolic energy) āu e pono ai e mālama i kou ola.
Pono au e lilo i ke kaumaha a i ʻole ka helu helu kino?
No laila, hoʻomaikaʻi, i kēia manawa inā ʻo kāu pahuhopu e hoʻomau i ka lilo ʻana o ke kaumaha (mālama i kahi koena ikehu maikaʻi ʻole), pono ʻoe e hoʻololi i ka meaʻai i kēlā me kēia lā e hāʻawi i nā meaʻai pono a pau, nā huaora, nā microelements a ma ka manawa like e emi iho nā calorie. ʻo ia ka 1800 calories (kcal) i kēlā me kēia lā.
Pono nō hoʻi e hoʻomanaʻo ʻaʻole ʻo ka meaʻai wale nō e hiki ke kōkua iā mākou e hoʻemi pono i ke kaumaha. ʻAʻole kōkua ka hoʻoikaika kino maʻalahi i ka wikiwiki o kāu metabolism, akā e kōkua pū kekahi i ka hoʻomaikaʻi ʻana i kou ʻano a me ka maikaʻi holoʻokoʻa.
- 1,825 kalepona;
- 87 g o ka protein;
- 244 g o nā kalapona;
- 42 g o ka fiber;
- 64 g o ka momona;
- 1,544 mg o ka sodium.
ʻAi kakahiaka, 421 calories
- ʻO nā kuki oatmeal-banana me nā nati - 2 pcs Oatmeal-banana kuki me nā nati.
- ʻO Tangerines - 2 pcs.
ʻAi kakahiaka, 190 calories
- Mele - 1 pc.
- Pākī pīkī - 1 tbsp
ʻO ka ʻaina awakea, 440 calories
- 1 lawelawe - Sandwich me ka hummus a me nā mea kanu.
- ʻO ka cheese Cheddar - 30 grams.
ʻAi ahiahi, 182 calories
- Ka maiʻa - 1 pc.
- ʻO nā'alemona i hoʻomoʻaʻoleʻia - 10 pcs.
ʻAina ahiahi, 592 calories
- 1 lawelawe - ʻO ka moa fajita me nā mea kanu a me nā pī.
- 1 kīʻaha laiki ʻulaʻula i moʻa
- 1,813 kalepona;
- 54 g o ka protein;
- 260 g o nā kalapona;
- 46 g o ka fiber;
- 71 g o ka momona;
- 2,440 mg o ka sodium.
ʻAi kakahiaka, 421 calories
- ʻO nā kuki oatmeal-banana me nā nati - 2 pcs Oatmeal-banana kuki me nā nati.
- ʻO Tangerines - 2 pcs.
ʻAi kakahiaka, 115 calories
- 30 grams o ka cheese cheddar.
ʻO ka ʻaina awakea, 439 calories
- 1 ka lawelawe ʻana o ka puaʻa me ka pepa chili a me ka lime.
- 1 apala.
ʻAi ahiahi, 221 calories
- Ka maiʻa - 1 pc.
- ʻO nā'alemona i hoʻomoʻaʻoleʻia - 15 pcs.
ʻAina ahiahi, 618 calories
- 1 lawelawe - Zucchini a me chickpea burger me ka ʻuala tahini.
- 2 ʻai – ʻuala palai i ka umu.
- 1,803 kalepona;
- 82 g o ka protein;
- 239 g o nā kalapona;
- 41 g o ka fiber;
- 68 g o ka momona;
- 2,186 mg o ka sodium.
ʻAi kakahiaka, 421 calories
- ʻO nā kuki oatmeal-banana me nā nati - 2 pcs Oatmeal-banana kuki me nā nati.
- ʻO Tangerines - 2 pcs.
ʻAi kakahiaka, 192 calories
- ʻO nā'alemona i hoʻomoʻaʻoleʻia - 10 pcs.
- ʻO ka cheese Cheddar - 30 g.
ʻO ka ʻaina awakea, 439 calories
- 1 lawelawe - ʻO ka puaʻala me ka pepa chili a me ka lime.
- 1 apala.
ʻAi ahiahi, 201 calories
- Ka maiʻa - 1 pc.
- Pākī pīkī - 2 tbsp.
ʻAina ahiahi, 550 calories
- 1 ka lawelawe ʻana i nā ʻoki salmon.
- 2 kīʻaha spinach.
- 3 ʻāpana baguette palaoa piha.
- 1,817 kalepona;
- 77 g o ka protein;
- 223 g o nā kalapona;
- 51 g o ka fiber;
- 78 g o ka momona;
- 1,448 mg o ka sodium.
ʻAi kakahiaka, 393 calories
- 1 lawelawe - Muesli me nā raspberries.
- 1 maiʻa.
ʻAi kakahiaka, 172 calories
- 45 g o ka cheese cheddar.
ʻO ka ʻaina awakea, 344 calories
- 1 lawelawe - ʻO ka puaʻala me ka pepa chili a me ka lime.
ʻAi ahiahi, 200 calories
- 1 apala.
- 1 punetēpē o ka pīkī pīkī.
ʻAina ahiahi, 521 calories
- ʻO 1 ka lawelawe - ka moa moa me ka ʻuala pīkī.
ʻAi ahiahi, 188 calories
- ½ kīʻaha strawberries.
- 30 g o ke kokoleka ʻeleʻele.
- 1,784 kalepona;
- 59 g o ka protein;
- 227 g o nā kalapona;
- 52 g o ka fiber;
- 82 g o ka momona;
- 1,774 mg o ka sodium.
ʻAi kakahiaka, 382 calories
- 1 lawelawe - Muesli me nā raspberries.
- 1 apala.
ʻAi kakahiaka, 115 calories
- 30 grams o ka cheese cheddar.
ʻO ka ʻaina awakea, 460 calories
- 1 lawelawe - ʻO ka puaʻala me ka pepa chili a me ka lime.
- 15 mau ʻāpana ʻalemona paʻakai ʻole.
ʻAi ahiahi, 210 calories
- 1 maiʻa.
- 1 punetēpē o ka pīkī pīkī.
ʻAina ahiahi, 617 calories
- 1 lawelawe - Ravioli me ka spinach, artichokes a me nā ʻoliva.
- ʻO 1 ka lawelawe - Balsamic sauce. me 2 mau kīʻaha o ka salakeke ʻōmaʻomaʻo hui pū
- 1,806 kalepona;
- 64 g o ka protein;
- 251 g o nā kalapona;
- 48 g o ka fiber;
- 73 g o ka momona;
- 1,865 mg o ka sodium.
ʻAi kakahiaka, 393 calories
- 1 lawelawe - Muesli me nā raspberries.
- 1 maiʻa.
ʻAi kakahiaka, 200 calories
- 1 apala.
- 1 punetēpē o ka pīkī pīkī.
ʻO ka ʻaina awakea, 514 calories
- 1 lawelawe - Sandwich me ka hummus a me nā mea kanu.
- 1 alani.
- 20 mau ʻāpana ʻalemona paʻakai ʻole.
ʻAi ahiahi, 115 calories
- 30 grams o ka cheese Cheddar.
ʻAina ahiahi, 585 calories
- 1 ka lawelawe - Ka sopa curry me ka ʻuala a me ka pī.
- 3 ʻāpana baguette palaoa piha.
- 1,804 kalepona;
- 60 g o ka protein;
- 236 g o nā kalapona;
- 47 g o ka fiber;
- 78 g o ka momona;
- 2,229 mg o ka sodium.
ʻAi kakahiaka, 390 calories
- 1 lawelawe - Nā hua manu i ka pepa me ka avocado.
- 1 maiʻa.
ʻAi kakahiaka, 95 calories
- 1 apala.
ʻO ka ʻaina awakea, 345 calories
- 1 ka lawelawe ʻana – Ka sopa Curry me ka ʻuala a me ka pī.
ʻAi ahiahi, 35 calories
- 1 alani.
ʻAina ahiahi, 719 calories
- 1 lawelawe - Pasta me ka spinach a me ka artichoke.
- 2 kīʻaha o ka lettuce hui ʻia, hoʻomaʻamaʻa ʻia me 2 tbsp. ʻuala balsamic.
ʻAi ahiahi, 220 calories
- 1 kīʻaha strawberries.
- 30 g o ke kokoleka ʻeleʻele.
ʻOiai ʻaneʻane hiki ʻole ke lilo i ke kaumaha ma kahi kikoʻī, e like me ka pūhaka a i ʻole ka ʻōpū, me ka ʻole o ka lilo ʻana o ke kaumaha ma ke ʻano nui, e pōmaikaʻi ʻoe i nā hoʻomaʻamaʻa ʻōpū a me nā wāwae. E kōkua ka hoʻoikaika wāwae i ka hoʻoikaika a kūkulu ʻana i nā ʻiʻo wāwae. ʻO kahi bonus hou, ʻo ia ma ka hana ʻana me kou mau wāwae, e hoʻomaikaʻi ʻoe i ka hāʻawi ʻana i ke koko, venous a me lymphatic drainage mai kou mau wāwae, ʻo ia ka mea nui loa no ka pale ʻana i nā veins varicose, a i ʻole e kau maʻalahi, e nānā nui kou mau wāwae a lanakila ' t luhi koke. Ma ka huli ʻana, ʻo ka hoʻomaʻamaʻa ʻana i ka ʻōpū ma ka home e kōkua iā ʻoe e hoʻopaʻa i kou abs, he mea nui loa ia no nā wahine ma hope o ka hānau ʻana, a me ka hoʻēmi ʻana i ka momona o ka ʻōpū, ka mea i kapa ʻia ʻo visceral fat, he mea nui ia no ke olakino o kou puʻuwai a me kou koko. nā moku.
