No kou makemake e hoʻemi i ke kaumaha, manaʻo pinepine paha ʻoe, "ʻAʻole au e ʻai nui, akā no ke aha wau e piʻi nei ke kaumaha?" ʻAʻole paha ka pilikia i kāu mea e ʻai ai, akā, pehea ka nui o kāu mea e ʻai ai. Nui ka poʻe o kākou e ʻai ana i ka meaʻai ma mua o ko kākou manaʻo me ka ʻike ʻole. No laila, i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o ka hoʻomalu ʻana i ka nui kūpono o ka ʻai, a i ʻole ka 'Portion Size', a e hoʻemi i ke kaumaha me ke olakino.
ʻEhia ka nui kūpono o kēia pāʻina?
I ka ʻōlelo maʻalahi, ʻo kēia ka nui o ka meaʻai i ʻōlelo ʻia e pono ai mākou e ʻai i hoʻokahi pāʻina. Akā, ʻo ke ana ʻana i kēia ma nā kīʻaha, nā auneke, a me nā punetēpē hiki ke lilo i mea hoʻoluhi iki. Akā, hiki iā mākou ke hoʻomanaʻo maʻalahi i kēia mau nui o ka meaʻai ma ka hoʻohālikelike ʻana iā lākou me nā mea a mākou e ʻike ai a puni mākou a ʻike pinepine.
E noʻonoʻo ʻoe e kaʻana like ana ʻoe i kahi pā e ʻai ai. Inā ʻoe e hoʻomanaʻo i kēia, he kōkua nui ia iā ʻoe.
ʻO ka mea nui loa, ʻo ia ke nānā ʻana i ka lepili 'Nutrition Facts' ma nā meaʻai i hoʻopaʻa ʻia. Ua ʻōlelo maopopo ʻia ka 'Serving Size' (ka nui e ʻai ʻia i hoʻokahi lawelawe ʻana) a me 'Servings Per Container' (ehia mau lawelawe i loko o ka pūʻolo).
Eia kekahi mau hoʻohālikelike maʻalahi e kōkua paha iā ʻoe. He maʻalahi loa kēia e hoʻomanaʻo.
| ʻAno meaʻai | He ala maʻalahi e ana i ka nui kūpono |
|---|---|
| Laiki, noodles a i ʻole pasta | ʻO ka nui o kahi ʻōpuʻu ʻaikalima a i ʻole ka nui o kahi ʻōwili keke. |
| ʻIʻo, iʻa a moa paha | ʻO ka nui o kahi papa kāleka a i ʻole ka nui o kou poho lima (me ka ʻole o nā manamana lima). |
| Nā mea kanu a huaʻai paha | Ke nui o ka lima i ka wā e lawe ai ʻoe i kou lima i loko o kou lima. |
| Kīhi | ʻO ka nui o nā dice ʻelua a i ʻole ka nui o kou manamana nui mai ka wēlau a ka wēlau. |
| ʻUala | ʻO ka nui o ka ʻiole kamepiula maʻamau. |
| Nā meaʻai māmā e like me nā biscuits a me nā ʻuala palai | He puʻu lima i kīʻaha ʻia. |
I mea e maʻa ai i kēia mau nui i ka wā mua, hiki iā ʻoe ke hoʻohana i ke kīʻaha ana a ana iā lākou i hoʻokahi manawa a ninini iā lākou i loko o ke kīʻaha. A laila e loaʻa iā ʻoe kahi ʻike maikaʻi o kēia mau nui ma ka ʻike maka.
Nā ʻōlelo aʻoaʻo kūpono e kāohi i ka ʻai ʻana
Inā ʻoe e hoʻokomo i kēia mau hana i kou ola, e maʻalahi ka kaohi ʻana i ke kaumaha ma mua o kou manaʻo.
E hoʻāʻo i kēia mau mea ma ka home.
ʻOi aku ka maʻalahi o ke kāohi ʻana i kēia ma ka home.
- E hoʻohana i nā pā liʻiliʻi: Ke ʻai mākou ma kahi pā nui, hoʻopiha pinepine mākou iā ia. No laila, e hoʻohana i kahi pā a i ʻole pola i ʻoi aku ka liʻiliʻi ma mua o ka mea āu e ʻai mau ai. E kōkua kēia iā ʻoe e ʻai liʻiliʻi me ka ʻike ʻole.
- E kaʻana like i hoʻokahi manawa wale nō: I ka wā e kaʻana like ai i ka meaʻai, e kaʻana like i ka nui kūpono i hoʻokahi manawa wale nō. E pale i ka maʻa o ka kaʻana like ʻana i ka lua o ka manawa.
- Wehe i ka meaʻai mai ka papa ʻaina: Mai noho i lalo e ʻai me ka laiki a me ka kari a pau ma ka papa ʻaina. Inā hana ʻoe pēlā, e makemake ʻoe e kaʻana like hou aku i kāu kamaʻilio ʻana. No laila, e waiho i ke koena o ka meaʻai ma hope o ka kaʻana like ʻana ma kāu pā.
- Mai ʻai mai loko mai o ka ʻeke: Mai hoʻomaka e ʻai mai loko mai o kahi ʻeke biscuits, kahi ʻeke crackers, a i ʻole kahi ʻōmole ice cream ma kou lima. Inā ʻoe e hana pēlā, e nalowale ana kou mana ma luna o ka nui āu e ʻai ai. E kau i ka nui e pono ai ma kahi pā ʻokoʻa a ʻai.
- Nā koena: Mai waiho i nā koena i loko o ka pahu hau i loko o hoʻokahi pahu. Inā hiki, e mālama i ka nui āu e pono ai no kēlā me kēia pāʻina i loko o nā pahu liʻiliʻi kaʻawale . E kōkua kēia iā ʻoe e pale i ka ʻai nui ʻana i nā pāʻina ma hope.
Pehea e pili ana i ka hele ʻana i kahi hale ʻaina?
He mea paʻakikī iki kēia i ka wā e ʻai ana i waho, akā ʻaʻole hiki ʻole.
- Kaʻana like: Ma nā hale ʻaina he nui ma ko mākou ʻāina, nui loa nā ʻāpana o nā kīʻaha e like me ka laiki palai a me ke kottu. No laila, inā hiki, e kaʻana like i ka meaʻai me kahi hoaaloha .
- E wehe mua i kekahi: E mālama wale i ka nui o ka meaʻai āu e manaʻo ai e pono ai mai ka pā āu e loaʻa ai, e wehe mua i ke koena a noi e 'lawe aku' .
- E kaʻana like i ka mea ʻono: Inā ʻoe e ʻai ana i ka mea ʻono, e kaʻana like me kekahi poʻe ma kahi o ka ʻai ʻana ia mea hoʻokahi.
E akahele ma ka hale kūʻai nui.
- E makaʻala me nā ʻeke liʻiliʻi: E makaʻala me nā ʻeke liʻiliʻi o nā bisiketi a me nā kuki i hōʻailona ʻia "Mini". No ka mea he liʻiliʻi lākou, ʻai nui mākou me ka ʻike ʻole, me ka manaʻo, "Ua maikaʻi ke ʻai iki."
- E koho i nā pūʻolo nui pākahi: Ma kahi o ke kūʻai ʻana i nā pūʻolo nui, e koho i nā mea i hoʻopili ʻia i kahi ʻano hiki iā ʻoe ke ʻai i ka manawa hoʻokahi. No ka laʻana, ma kahi o kahi ʻōmole nui o ka ice cream, e kūʻai i nā mea nui pākahi e like me nā sandwiches ice cream.
ʻO ka hana o ka ʻAi ʻAi Noʻonoʻo
ʻO kēia kekahi ala koʻikoʻi e kāohi ai i ka nui o ka meaʻai āu e ʻai ai. ʻO ia hoʻi, e hoʻolohe pono i kāu mea e ʻai nei.
- E nau maikaʻi i kāu meaʻai: Mai ale koke, e nau maikaʻi, a e ʻai me ka ʻono.
- E mālama i ke TV a me ke kelepona: ʻAʻole mākou i ʻike i ka nui o kā mākou ʻai ʻana i ka wā e nānā ana mākou i ke TV a i ʻole ke nānā ʻana i kā mākou kelepona. No laila, e noho mamao mai kēlā mau mea i ka wā e ʻai ana.
- E hoʻolohe i kou piha: Hoʻouna kou lolo iā ʻoe i kahi hōʻailona ke hoʻomaka kou ʻōpū e piha. E hoʻolohe i kēlā hōʻailona. Mai manaʻo, "Pono wau e ʻai i nā mea āpau ma kaʻu pā." Inā manaʻo ʻoe ua piha, e hoʻōki i ka ʻai ʻana.
Ke hoʻokomo ʻoe i kēia mau ʻano maʻamau i kou ola, ʻaʻole hiki iā ʻoe ke kāohi wale i kou kaumaha, akā hiki nō hoʻi iā ʻoe ke hoʻomaikaʻi i kou olakino holoʻokoʻa. E hoʻomanaʻo, ʻaʻole kēia he mea hiki ke hana ʻia i ka pō hoʻokahi. E kūkulu mālie i kēia mau ʻano maʻamau. Inā loaʻa iā ʻoe kahi maʻi e like me ka maʻi diabetes a i ʻole pono ʻoe i kahi papaʻai kikoʻī, he mea nui loa ia e ʻimi i ka ʻōlelo aʻo mai kāu kauka (kauka) a i ʻole kahi meaʻai loea.
Leka Lawe-Home
- I ka wā e lilo ai ke kaumaha, he mea nui e makaʻala i kāu mea e ʻai ai a me ka nui o ka ʻāpana .
- E ana i ka nui o ka meaʻai, me ka hoʻohālikelike ʻana me nā mea maʻalahi e like me kou poho lima, ka lima e paʻa ana i ka lima, a i ʻole kahi papa kāleka.
- E hoʻomohala i nā hana maʻalahi ma ka home, e like me ka hoʻohana ʻana i nā pā liʻiliʻi a me ka waiho ʻole ʻana i ka meaʻai ma ka papa ʻaina.
- I ka wā e ʻai ai i waho, e hoʻomaʻamaʻa i ka ʻai pū ʻana a i ʻole e lawe mai i ke koena i ka home .
- I ka wā e ʻai ai , e nau maikaʻi i kāu meaʻai, e ʻai mālie, a e kau wale i kāu meaʻai me ka hana ʻole i kekahi mea ʻē aʻe . E hoʻōki i ka ʻai ʻana i ka wā e māʻona ai ʻoe.
- He manawa ka manawa e hoʻolilo ai i kēia mau mea a pau i mea maʻamau. E hoʻomanawanui a hoʻokomo mālie i kēia mau hoʻololi i kou ola.
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