Ua hoʻomaka anei ʻoe i kahi hoʻolālā papaʻai, ma hope o ka ʻike ʻana ma ka pūnaewele a i ʻole ka haʻi ʻia ʻana e kekahi, a laila haʻalele ma hope o ʻelua a ʻekolu paha lā no ka mea ua manaʻo ʻoe, "ʻAuē, ʻaʻole hiki iaʻu ke hana i kēia"? A i ʻole ua hoka paha ʻoe no ka mea ʻaʻole kūpono kahi hoʻolālā papaʻai āu i uku nui ai i kou makemake, kāu papa hana, a i ʻole nā meaʻai āu e kuke ai no kou ʻohana? ʻAʻole ʻoe hoʻokahi, he pilikia kēia i loaʻa i nā poʻe he nui.
Ma kahi o nā hoʻolālā pāʻina "hoʻokahi-nui-kūpono-āpau" i loaʻa ma ka pūnaewele a ma nā puke, pehea ka maikaʻi inā hiki iā ʻoe ke hana i kāu hoʻolālā pāʻina ponoʻī e kūpono i kou kino, kou nohona, a me kāu mau makemake? ʻO ia ka mea a mākou e kamaʻilio ai i kēia lā.
He aha ka papaʻai maikaʻi loa? ʻO ka mea e kūpono ana iā ʻoe!
ʻAʻole paha ʻoe makemake e pili i kahi papaʻai me ka nui o nā lula a me nā hoʻoponopono. Akā ʻo ka nūhou maikaʻi, ʻaʻole pono ʻoe i nā hoʻolālā pāʻina pipiʻi a i ʻole nā papaʻai a me nā hoʻolālā hoʻoikaika kino paʻakikī e hōʻemi i ke kaumaha. ʻO ka ʻoiaʻiʻo, ʻoiai ke hōʻemi iki ʻana i kāu lawe ʻana i ka calorie i kēlā me kēia lā, inā ʻoe e hana ia ma ke ʻano momona, ua lawa ia e hōʻemi i ke kaumaha.
Ua hōʻoia ʻia e ka noiʻi "ʻo kēlā me kēia papaʻai e hōʻemi ana i kāu ʻai calorie e alakaʻi ai i ka pohō kaumaha." ʻO ia hoʻi, ʻaʻole ia he mea nui inā he kiʻekiʻe i nā kalapona, kiʻekiʻe i ka protein, a haʻahaʻa paha i ka momona.
Akā ʻo ka pilikia nui ma ʻaneʻi, ʻo ia ka mālama ʻana i ke kaumaha āu e nalowale ai ma kēia ʻano. No ka hana ʻana i kēlā, pono ʻoe e hoʻolilo i kāu mau ʻano ʻai a me nā ʻano hoʻoikaika kino i ʻāpana o kou ola. Pēlā nō hoʻi ma ke ʻano e kūpono i kou makemake, ka papa hana, a me ke ʻano o kou nohona.
Ma mua o ko kākou kāohi ʻana i ka meaʻai, e noʻonoʻo iki kākou iā ʻoe iho?
Ma mua o kou hoʻokumu ʻana i kahi hoʻolālā papaʻai nou iho, pono ʻoe e nīnau iā ʻoe iho i kekahi mau nīnau. ʻAʻole wale ka pohō kaumaha e pili ana i ka ikaika o ka naʻau. ʻO ka poʻe i pohō kaumaha a mālama iā ia, ua loaʻa iā lākou kahi ʻano hana e kūpono i ko lākou ʻano a me ke ʻano o ka nohona.
ʻO ka hoʻomaopopo ʻana iā "ʻO wai wau? He aha kaʻu makemake maoli?" ʻo ia ke kaʻina hana nui loa ma ke ala i ka pohō kaumaha olakino.
6 mau nīnau koʻikoʻi e nīnau iā ʻoe iho
No ka hana ʻana i kahi papaʻai e kūpono ana iā ʻoe, e nīnau iā ʻoe iho i kēia mau nīnau. ʻO nā pane ʻoiaʻiʻo āu e loaʻa ai e maʻalahi ai kāu huakaʻi.
| Nīnau e nīnau ai | No ke aha he mea nui kēlā? |
|---|---|
| 1. ʻEhia mau meaʻai nui āu e makemake ai e ʻai i kēlā me kēia lā? ʻEkolu? ʻElima? Malia paha e like me 8 mau keiki bipi liʻiliʻi? | Pono ʻoe e puʻunaue i kāu calorie i kēlā me kēia lā i loko o kēia mau meaʻai i ʻole ʻoe e pōloli. |
| 2. ʻEhia ka manawa e hiki iā ʻoe ke hāʻawi e hoʻomākaukau ai i ka meaʻai? Ua palaualelo ʻoe i ka kuke ʻana? A i ʻole he kakaikahi loa kou manawa? | Inā pōkole kou manawa, pono ʻoe e koho i nā meaʻai maʻalahi e hoʻomākaukau, olakino, a hou. ʻAʻole hiki iā ʻoe ke hana mau i nā meaʻai paʻakikī. |
| 3. He aha ke ʻano kākoʻo āu e pono ai? Mai ka ʻohana? Mai nā hoaaloha? A i ʻole mai kahi hui pūnaewele? | He mea paʻakikī ke hele hoʻokahi ma kēia huakaʻi. Ke emi iho kou hoihoi mua, he ikaika nui ka loaʻa ʻana o kekahi e paipai iā ʻoe. |
| 4. He kanaka makemake mau ʻoe e ʻai ma ka hale kūʻai? ʻEhia mau manawa o ka pule āu e ʻai ai i waho? | Pono ʻoe e makaʻala i ka nui o nā calorie o nā meaʻai i kūʻai ʻia ma ka hale kūʻai. Loaʻa iā lākou ka nui o ke kō, ka ʻaila, a me ka paʻakai ma mua o nā meaʻai i kuke ʻia ma ka home. |
| 5. Makemake ʻoe i kahi meaʻai iki no ka lā? ʻAʻole hiki ke ola me ka ʻole o kahi ʻāpana kokoleka a i ʻole kahi biscuit? | No laila, e hoʻokaʻawale i kahi o 100 mau kaloli i ka lā no kēlā. Ma kēlā ala, hiki iā ʻoe ke hoʻomau i kou noʻonoʻo me ka ʻole o ka uhaki ʻana i kou mana. |
| 6. ʻEhia ka nui o ka hoʻoikaika kino hiki iā ʻoe ke hana maoli? | Paipai nā kauka i ka hele wāwae no kahi o 30 mau minuke i ka lā, akā pono paha ʻoe e hoʻomaka liʻiliʻi. E kamaʻilio me kāu kauka e pili ana i ka mea kūpono iā ʻoe. |
Pehea e helu ai i nā calorie e lilo ai ke kaumaha
I ka ʻōlelo maʻalahi, e emi ana kou kaumaha ke hoʻopau ʻoe i ka ikehu (calories) ma mua o kou puhi ʻana i kēlā me kēia lā. Kāhea mākou i kēia he "calorie deficit."No ke kanaka makua olakino me ka ʻole o nā maʻi mau, palekana ka lilo ʻana ma kahi o hoʻokahi kilokani (ʻelua paona) i kēlā me kēia pule me ka ʻai kaulike.
E loli ka nui o nā calorie āu e pono ai i kēlā me kēia lā ma muli o kou makahiki, ke kāne, ka pae o ka hana kino, a me nā pahuhopu no ka pohō kaumaha.
Ke pau kāu helu ʻana i ka nui o ka calorie e lawe ʻia ana, ʻo ka hana aʻe ka hoʻoholo ʻana i ka mea e ʻai ai. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke pili i kahi papaʻai momona i nā mea kanu, nā huaʻai, nā legumes, nā nati, nā huahana waiū momona haʻahaʻa, a me nā protein lean e like me ka iʻa a me ka moa . ʻO kēia ke kahua maikaʻi loa no ke olakino holoʻokoʻa.
Pehea e hoʻomākaukau ai i nā meaʻai a me nā meaʻai māmā no ka lā
I kēia manawa ua ʻike ʻoe i ka nui o nā calorie āu e pono ai i kēlā me kēia lā a me nā mea āu e ʻai ai, e nānā kākou pehea e hoʻolilo ai i kēia mau mea i meaʻai ʻono a māʻona.
- E ʻai ma ka liʻiliʻi he 3 mau meaʻai nui i ka lā. Ke pōloli mau ʻoe, e manaʻo koke ʻoe e ʻai i kahi mea ʻino. Hiki i kēlā ke hoʻopilikia i kāu hoʻolālā holoʻokoʻa.
- E hoʻokomo i ka protein a me ka fiber i kēlā me kēia pāʻina a me ka meaʻai māmā. Ke hui pū ʻia kēia mau mea ʻelua, ʻaʻole ʻoe e pōloli a ʻoi aku ka māʻona no ka manawa lōʻihi. No ka laʻana, ʻo ka ʻai ʻana i ka hua moa i hoʻolapalapa ʻia a me kahi ʻāpana berena palaoa piha, a i ʻole ka maiʻa me ka yogurt, e ʻoi aku ka māʻona o kou manaʻo no ka manawa lōʻihi ma mua o ka ʻai ʻana i kekahi mau kuki.
- E koho i nā koho haʻahaʻa-calorie. Eia kekahi laʻana, e koho i ka waiū momona haʻahaʻa ma kahi o ka waiū holoʻokoʻa. Ma kahi o ka popcorn i kāpī ʻia me ka pata, e ʻai i ka popcorn me ka paʻakai liʻiliʻi.
Ka Mana ʻĀpana - Ma ka Home a ma waho
Hiki ke hoʻokomo ʻia kekahi meaʻai i loko o ka papaʻai kaulike, akā i ka nui kūpono . ʻAʻohe o mākou e ʻai i nā kilokani o ke kāloti a me nā kukama. Akā i ka wā e pili ana i nā mea e like me ka tīhi, pasta, laiki, a me nā ʻiʻo momona, ʻaʻole mākou e noʻonoʻo nui i ka nui.
Inā ʻaʻole ʻoe i kamaʻāina i nā nui o ka meaʻai, he manaʻo maikaʻi ke kiʻi ʻana i kahi unahi kīhini liʻiliʻi a me kekahi mau kīʻaha ana. A i ʻole, hiki iā ʻoe ke maʻa i nā ana i loaʻa iā mākou. Eia kekahi laʻana:
- ʻO ka laiki i moʻa ʻia, ka pasta, a i ʻole ka ʻuala: ʻO ka nui o ka pōpō tennis.
- ʻIʻo a iʻa paha: ʻO ka nui o kahi papa kāleka.
- Kīhi: Ka nui o ka pahu ahi.
He mea nui loa kēia i ka wā e ʻai ana ʻoe ma waho, no ka mea, ʻaʻole mākou e ʻai mau ma ka home.
"ʻAi ka maʻamau o Sri Lanka i waho ma ka liʻiliʻi he mau manawa i ka pule. Hōʻike ka noiʻi he nui aku ke kō, ka ʻaila, a me ka paʻakai i hoʻohui ʻia i nā meaʻai hale ʻaina ma mua o nā meaʻai i kuke ʻia ma ka home. He emi iho nā mea kanu, nā huaʻai, a me nā mea kanu."
Akā, ʻaʻole pono ka ʻai ʻana i waho e hōʻike i ka hāʻule ʻana o kāu papaʻai. E lawe mai i ka nui o ka meaʻai mai ka home mai e like me ka hiki, ʻoiai ʻoe e hele ana. Inā pono ʻoe e ʻai i waho, hiki i nā mea liʻiliʻi e like me ke koho ʻana i nā koho momona haʻahaʻa e like me ka ʻiʻo/iʻa i kālua ʻia, a i ʻole ke noi ʻana i kahi ʻaʻahu ʻokoʻa no kāu salakeke ke hana i kahi ʻokoʻa nui.
Leka Lawe-Home
- ʻAʻole kūpono nā hoʻolālā papaʻai āpau āu e ʻike ai ma ka pūnaewele iā ʻoe. E hana i kahi hoʻolālā kū hoʻokahi iā ʻoe, kahi e kūpono i kou nohona a me kou makemake.
- ʻO ka mea huna i ka pohō kaumaha, ʻo ia ka ʻai ʻana i nā calorie liʻiliʻi ma mua o kou puhi ʻana (Calorie Deficit).
- E hoʻokomo i ka protein a me ka fiber i kēlā me kēia pāʻina. E kōkua kēia i ka kaohi ʻana i ka pōloli a mālama iā ʻoe i ka māʻona no ka manawa lōʻihi.
- E hoʻomanaʻo i ka nui o ka ʻāpana, ʻoiai i ka wā e ʻai ana i waho.
- He ʻāpana koʻikoʻi ka hoʻoikaika kino o kēia huakaʻi. E kamaʻilio me kāu kauka e pili ana i kahi hoʻolālā hoʻoikaika kino kūpono iā ʻoe.
- He mea paʻakikī ke hele hoʻokahi ma kēia huakaʻi. E kiʻi i ke kākoʻo mai ka ʻohana a me nā hoaaloha.
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