Meaʻai Meaʻai No ka Loaʻa Loaʻa

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

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He mea paʻakikī ka poʻe wīwī i ka loaʻa ʻana o ke kaumaha, ʻo ka mea nui i nā mea ʻai ʻole. ʻAʻole hiki i kekahi ke loaʻa ke kaupaona ma ka ʻai ʻana i ka moa, ka iʻa a me nā meaʻai ʻē aʻe ʻole. ʻO ke kumu o ka loaʻa ʻana o ke kaupaona he mea like ia, pono ʻoe e ʻai i nā mea ʻoi aku ka nui o nā calorie ma mua o kou puhi ʻana e kau i ke kaupaona.

ʻO ka papaʻai vegetarian no ka loaʻa ʻana o ke kaupaona ka helu kūpono o nā protein mai nā mea kanu i hoʻokumu ʻia e like me nā pīni maloʻo, ka pī, nā hua, nā hua, nā hua hua, a me nā mea kanu.

Hiki ke hoʻolōʻihi i ke kaʻina hana kaumaha. Akā ʻo ke ahonui ke kī i ka loaʻa ʻana o kahi pahuhopu loaʻa kaumaha kūpono.

kiʻiʻoniʻoni moʻolelo aloha ma ka papa inoa hollywood

Ka Hoʻonui ʻana i ka ʻAno Kalepona No ke Kaumaha Loaʻa

Ehia mau mea e pono ai ʻoe e ʻai i kāu kau kaupaona kau ʻana ma muli o ka nui o nā calori e pono ai e mālama i ke kaupaona. ʻO kahi laʻana, ʻo ka wahine he 37 kona mau makahiki, kaupaona ʻia he 150 mau paona a ola i kahi nohona haʻahaʻa e koi ai ma kahi o 2450 mau calorie e mālama i kona kaupaona.

No ka loaʻa ʻana o ke kaupaona, hiki iā ia ke ʻai i 2700 calories a i ʻole 2950 calories e loaʻa ka hapalua paona a me ka 1 paona.

E ʻai i nā mea kanu momona ʻoi aku ka nui o ke protein

ʻO ka loaʻa ʻana o ke kaupaona i ke ʻano o ka momona momona, e like me ka mākala e koi ai i kaʻai protein kiʻekiʻe. Hoʻopili i nā pulina i kāu papaʻai, no ka mea he waiwai lākou i nā protein i hoʻokumu ʻia me nā mea kanu.

Hāʻawi kahi kīʻaha o nā pīpī a i ʻole nā ​​līlī i 18 a 15 mau mika o ka protein i kēlā me kēia ʻapu. 2 mau punetēpu o ka pīnī a me kahi kīʻaha o ka quinoa i loaʻa he 8 mau kolamu o ka protein.

Loaʻa i nā meaʻai mea kanu nā mea kanu i nā amino acid, e pono ai no ka loaʻa ʻana o ke kaupaona. E hoʻopili i nā meaʻai āpau e like me ka berena palaoa me nā hua a i ʻole nā ​​legume, nā nati me nā legume a i ʻole ka palaoa me nā legume e loaʻa ai nā amino acid āu e pono ai.

Eia kekahi, ʻo kahi kīʻaha o ka waiū e hoʻonui i kou lawe ʻana i ka protein e 8 gram. E hāʻawi kahi hua manu nui he 6 mau kolamu o ka protein. Aia i loko o ka Greek yogurt a me ka tī tī kahi pūmua protein kiʻekiʻe.

Nā momona momona no ke kaupaona

Hoʻopili i nā omega-3 fatty acid i kāu papaʻai. E hoʻopau i nā hua flax, nā hua chia, nā walnuts, a pēlā aku.

Kahi Diet Diet Gain Diet Plan

• E hoʻomaka i kou lā me kahi omelette hua-protein kiʻekiʻe, lawelawe ʻia me kahi pola o ka pudina chia.
• No kahi meaʻai māmā waena o ke kakahiaka, e ʻai i nā ʻalemona.
• No kaʻaina awakea, salakeke kulina me kāu mau lau punahele.
• No kaʻaina ahiahi, kahi pola o ka quinoa, kahi kīʻaha o nā mea kanu i hoʻomoʻa ʻia, a me kahi salakeke ʻaoʻao.

No nā calorie keu hou aku, lawelawe i kāu mau meaʻai me kahi kīʻaha o ka waiū o ka bipi a i ʻole ka waiū soy.

pehea e paa ai ka u

Nā meaʻai e ʻai ai no ke kaupaona

• Nā huaʻai a me nā mea kanu
• ʻO nā pīni, nā lihi a me nā meaʻai protein
• Waiū holika piha
• Nā momona momona a me nā aila
• ʻAla palaoa
• Nā mea ʻono maikaʻi olakino

Kaʻana i kēia ʻatikala!

Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, kaʻana like ia me kāu poʻe kokoke.

Kou Horoscope No Ka LāʻApōpō

E `Ike

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele