Kino Iti ki te kawe i te kai iti-pūngoi

Ko te tere tipu hangarau, te nui te ōrau o te iwi i roto i te hapori e e taumaha. hiahia tamau ki te whakaiti taimaha hohoro a kahore hassle, he counterproductive, he tokomaha o nga kai e whakaarohia ora o noa. okotahi ahuareka i roto i tenei raupapa e iti-pūngoi kai. hanga ratou e taea ki te tiki i te kai whārite, me te mate taimaha i te wa ano. kai Timatanga i runga i te matauranga tukua kia koe tahua iti-pūngoi.

E kore e ki te e raruraru ki te kai pūngoi iti matekai, nei rā auau e kawea ki te 500 kkalory. Ko te rauropi uaua ki te tinihanga ia, kua tiakina reira e te mahara ira o nga tau matekai, a ka he ngāwari taea ki te whakawhiti ki te aratau mana whakaora. kia whakaritenga o ia rā kia tātai i runga i te pūtake o ona ake taimaha me te āhua noho. Ko te mea matua ko e nui te kohi pūngao tona kohi. No te wahine, kia pūngoi kai rā 1100-1500 kcal, hoki nga tangata - 1600-1800 kcal. Ko 500-700 Calories iti iho i whakamahi te tinana i te okiokinga.

I roto i te tikanga e kore e ki te whakapataritari i te tinana ki te haere ki te aratau mana-whakaora, te whakamahi i iti-pūngoi kai, e hiahia ana koe ki te tango i te tiaki o te nui o te kai pau. Tatari te tahua iti-pūngoi mo te wiki, kia tangohia ake e koe i te huinga o ngā hua kia kore ko te taimaha o te wāhanga totoka i roto i te kai iti iho i te kotahi kirokaramu. I kore e ohorere te wa taua ioio intestinal, ka waiho i te reira kopu mahi noa.

Whakanuia te rōrahi o te kai kainga taea e tika ki huawhenua pūngoi iti. Huamata i te kāpeti, kukama, tōmato, kāreti, kohuatia pīti he whai hua e kore anake, i roto ratou 20-25 anake Calories ia 100 go o rihi oti, tuku ki a koutou te mahi i te wahi nuinga.

Whakamahia ngā hua ki te ihirangi tiketike o te warowaihā, e kore e tūtohu pūngoi iti kai. warowaihā Simple, ngā hinu huawhenua me te ngako kararehe kia whakakapia ki te pūmua kai. I te nakunaku o ngā kai pūmua tinana Ahatia te rota o te wā me te pūngao, te sensation o te kai i muri i kai taonga i roto i te pūmua. Whai hua e kohuatia, ka tunua kai, me te ika ngako-iti momo, kaimoana, he pini, me harore. Arā, ko te pūmua e kore huawhenua, uma heihei, mīti kāwhe, korukoru me te koni, heihei, me mīti ate.

He maha nui o pūmua ngā hua miraka, e kore e taea e ratou tutakina ratou huinga kai kia rite kore ki te faaere i te kaiao o te konupūmā hiahiatia. Making tahua iti-pūngoi, kia hoatu hiahia ki te ngako-iti tīhi, kefir, miraka pē, ngako-iti kirīmi kawa. E contraindicated tiihi Hard i roto i te kai no te mea o ratou ihirangi caloric teitei.

Ka rite ki te purini me ngā paramanawa whai hua ki te whakamahi i hua hou. Kōwhiri ratou ki hei momo kaiota, starchy-kore, pēnei i te panana. e kore e taea te huka i huamata Fruit, he reira e minaminatia ki te whakaki i te nui iti o te miraka pē tūturu.

Various kai iti-pūngoi he huinga rerekē o ngā hua tau, engari hakari tonu i roto i a ratou te nui o te fluids. Te kore o te wai pōturi tukanga pūkoro i roto i te tinana, nekehanga whēkau uaua, e whakaoho ana i te ahua o kita i runga i te kiri. Consumption o tetahi, me te hawhe ki te rua mehua o te wai inu noa ia ra, ka meinga e te kai rawa whai hua. Ehara i te mea e tika ana ki te whai i mo'oni nga whakaritenga tahua o te makasini ahua, tāpiri reira manukanuka faufaa i roto i te tukanga mate taimaha. Just tīpako i te wa ki te tīmata te whakamahi i te tātaitai me te pūngoi tepu i runga i to ratou ake ki te hanga i te tahua iti-pūngoi mo te wiki, i homai te faingamālie me manakohanga tunu whaiaro. Tenei ko te tauira o te tahua kai ia:

parakuihi:

Kūkamo - 100 g

tīhi ngako-iti whare (100 g) ki te 15% cream (25g)

Taro ki parani - 10 g

Tea, kahore te huka - 200 g

tina:

hupa heihei - 200 g

huamata hou - 100 g

kirīmi kawa i roto i te huamata 15% - 25 g

kai heihei kohuatia - 100 g

Kasha witi - 100 g

Tea, kahore te huka - 200 g

paramanawa:

Compote o hua maroke, kahore te huka - 200 g

tunua Paukena - 100 g

tina:

Pākī ika (150 g) tōmato wai (100 g)

Cabbage, tatao, ki harore - 100 g

Taro ki parani - 10 g

Tea, kahore te huka - 200 g

Orange - 100 g

I te po:

miraka pē Nonfat - 200 g

Taro ki parani - 10 g

Apple - 100 g

Kōwhiri i te kai i runga i tou ake, me te noho hauora, me te pīrahi!