He kokekau wale no kou kino 'ike no nā wā hahai holoholona

Kupono kino pono kaʻaeʻana me ka mea pono keia mau rula (ʻano)

- elimaʻai;

- mua e hele ana i ka moe ma hope o ka hopeʻai e hele like ma ka liʻiliʻi loa, elua no hora;

- aina kakahiaka i hope ma mua o kanaha minuke ma hope o hoala mai la;

- hana 2 nā lika o ka wai i ka lā (ina he mea ole contraindications);

- lawe mai hookuuia o ka lā (1 no ka hebedoma).

He kokekau wale no kou kino Ka 'ike no ka helu 1

Breakfast: Buckwheat (oat) porridge. Mea pono i oi aku mamua o 200 g.

Meaʻai māmā: hua, hua, haleʻuwī waiū me nā huahana.

Awakea:ʻai ai (pipi emi, he hapa o ka - i oi aku mamua o 250 g), ai 'ole ka iʻa (100 g). E like me ka ia hoi maikaʻi kiliala, akā, ka mea e ole e hoopauia oi ma mua o 3 manawa o ka pule.

Meaʻai māmā: waiu huahana.

Kaʻaina ahiahi: e eiooaa? Waiū (mau i me ka waiū).

He kokekau wale no kou kino Ka 'ike no ka helu 2

Breakfast: 2 pancakes zucchini paha uala. Uala kona mau kīʻaha, eʻai i oi aku palua o ka pule.

Meaʻai māmā: hua, hua, haleʻuwī waiū me nā huahana.

Awakea: nānā 'ike no ka helu 1 ..

Meaʻai māmā: waiu huahana.

Ahaaina: omelet (180 g), a me ka ai a me ka lau (200 g).

Laʻana 'ike no o ka pono no kou kino i loko o ka hookeai lā

First aina kakahiaka: mahu cutlets (iʻa / ai, 100-120 g) me kaʻaoʻao pa o ka laiki a me kaʻai iā (250g), uliuli kī (ʻaʻohe kōpaʻa hou).

Awakea: 'ole-ʻakika a me ka ' ole-momona e eiooaa? Waiū (100 g), kii onohi pulehu me ka maloo hua.

Awakea wīwī meaola ai (kohoʻia) i ka iʻa a me nā lau (260 g), hoolapalapaia iʻa (100 g), hoolapalapaia uala (1 PC), jelly kō (125 g), a me ka kī.

Meaʻai māmā: omelet (kumuʻiʻo) i loko o ka hui (150 g) kai, ke kīkala a me cranberry wai.

Ahaaina: māhikihiki (100 g), raiki a me kaʻuala Masa (150 nā huna), limu Appetizers (100 g), uliuli kī.

Laʻana 'ike kuponoʻai haʻahaʻa ma carbohydrates helu 1

Breakfast: 2 hua paha, Appetizers o ka ole-starchy ka lau, ina makemake Ka Waihona o ka'ōpū i (kaʻoi loa oliva)ʻaila.

Meaʻai māmā: haʻahaʻa-momona e eiooaa? Me ka waiū.

Awakea:ʻai ai kai (me ka hou o ka uala a me peas), hoolapalapaia a pulehu iho la i ka iʻa.

Awakea meaʻai māmā: nonfat papu yogurt (ho'āʻo iho au i maikai ka hua yoghurts pinepine loaʻa ma ka pepa a me ka mālama 'ana i Jam, i loaʻa i ka hailona o ke kō a me preservatives).

Ahaaina: hoolapalapaia iʻa 'ole ai me kaʻaoʻao ipu o ai:ʻai.

Laʻana 'ike no ka ponoʻai haʻahaʻa ma carbohydrates helu 2

B: 200 g. O ka shrimp, 100 g. O nā komako.

Meaʻai māmā: 2 hoolapalapaia hua.

Awakea: hoolapalapaia moa (hiki ke hoolapalapaia pipi), pulehu a mahuʻai.

Meaʻai māmā: haʻahaʻa-momona yoghurt me ka hou o ka Jam (kaʻoi loa homemade).

Ahaaina: hoolapalapaia ai (iʻa) me kaʻai.

Laʻana 'ike no ka ponoʻai haʻahaʻa ma carbohydrates helu 3

Breakfast: kahi o hua me nā lau nahele a me nā komako.

Meaʻai māmā: mai ka 20 a hiki i 30 nā huna o ka waiū.

Awakea: pipi kai me ka ai a me ka dietary wale no popo.

Meaʻai māmā: yogurt me ka haʻahaʻa-momona (2%).

Kaʻaina ahiahi: e nānā 'ike no haʻahaʻa carbohydrate № № 1 a 2 ..

He kokekau wale no kou kino 'ike no ka ke kaupaona lilo ana

Breakfast hua (1 PC.), Grapefruit (0.5-1 pcs.), A pau-palaoa berena (40 g), kope me ka waiu (200 ml).

Awakea wīwī ai (100 g), lau (250 g), lettuce, hua (150 g).

Meaʻai māmā: berena (40 g), ka me ka waiū a me ka waiū e eiooaa? (30 g), kope me ka waiu (200 ml).

Ahaaina: wīwī ai (100 g), lau (250 g), lettuce, hua (100 g), ka waiu (100ml).