ʻO kekahi o nā pilikia nui a ka poʻe he nui o kākou, ʻo ia ka piʻi ʻana o ke kaumaha. No laila, manaʻo mākou e pono mākou e hōʻemi koke i ke kaumaha. Malia paha pono mākou e ʻaʻahu i kahi lole maikaʻi no kahi hanana e hiki mai ana, a i ʻole pono mākou e hōʻemi i ke kaumaha no ka mea ua ʻōlelo mai ke kauka iā mākou. Akā, he maikaʻi maoli anei kēia hōʻemi kaumaha 'wikiwiki' no ko mākou kino? E kamaʻilio kākou e pili ana i kēia me ka maʻalahi a me ka pololei.
He mea maikaʻi anei ke lilo i hoʻokahi kilo i ka pule?
ʻIke pinepine mākou i nā hoʻolaha a me nā pāpili kaiapili e ʻōlelo ana i nā mea e like me "e lilo i 5 paona i ka pule." Akā mai kahi kuanaʻike lapaʻau,
ʻo ke ala olakino a palekana loa e lilo ai ke kaumaha, ʻo ia ka lilo mālie ʻana o ke kaumaha. Wahi a nā mea lapaʻau meaʻai ʻoi aku ka maikaʻi o ka hoʻāʻo ʻana i 1-2 paona i ka pule, ʻo ia hoʻi ma waena o
0.5 a me 1 kilogram . E noʻonoʻo wale, inā e lilo koke ʻoe i ke kaumaha ma ka hoʻopaʻa ʻana i kāu ʻai a me ka hoʻoikaika kino ʻana, e
lilo maoli ʻoe ma mua o ka momona wale nō, akā, ʻo ka ʻiʻo, ka nui o ka iwi, a me ka wai. ʻAʻole maikaʻi kēia no kou kino i ka wā lōʻihi. No laila, he mea nui e hana i nā hoʻololi i kou ola hiki iā ʻoe ke hoʻomau, ma mua o ka hahai ʻana i nā ʻai fad e hoʻohiki ana i nā "hopena moeʻuhane."
E hoʻomanaʻo, ʻo ka pohō kaumaha ʻaʻole ia he sprint, he huakaʻi lōʻihi ia, e like me ka marathon.
Pehea lā mākou e hana ai i kahi 'Palapala Hoʻemi Kaumaha'?
Ua lohe paha ʻoe i ka ʻōlelo "calories in, calories out." I ka ʻōlelo maʻalahi, ʻo ia hoʻi, pono mākou e puhi i nā calorie hou aʻe ma mua o kā mākou e ʻai ai i kēlā me kēia lā. Akā, ʻaʻole ia he mea maʻalahi. ʻO ka metabolism o ko mākou kino, a i ʻole
ka wikiwiki o ka hoʻololi ʻana o ka meaʻai i ikehu , he hopena nui ia i kēia. Inā hōʻemi koke ʻoe i kāu ʻai ʻana, ʻo ia hoʻi ka hōʻemi ʻana i nā calorie, ʻaʻole wale e loaʻa i kou kino nā meaʻai e pono ai, akā e lohi pū kāu metabolism. E paʻakikī kēia i ka lilo ʻana o ke kaumaha. No laila, e hoʻomaka kākou i kēia huakaʻi me kekahi mau mea maʻalahi, ma mua o ka hōʻemi nui ʻana i nā calorie.
- E hōʻemi i kāu mau ʻāpana: E hōʻemi i ka nui o ka laiki a me ka curry āu e ʻai mau ai.
- E heluhelu i nā lepili meaʻai: E nānā i ka helu calorie o kēlā me kēia meaʻai. E kōkua kēia iā ʻoe e ʻike i nā mea āu e pono ai e hōʻemi.
- E inu i ka wai nui: ʻO ka inu ʻana i ke aniani wai ma mua o ka ʻai ʻana e kōkua i ka kaohi ʻana i kou pōloli .
- E koho i nā meaʻai olakino:E hoʻonohonoho i nā mea e like me nā mea kanu , nā huaʻai, nā legumes, nā palaoa piha , nā ʻiʻo momona, nā iʻa , a me nā hua manu .
ʻO ka mea nui loa, ʻo ia
ka hoʻoikaika ʻana, ʻo ia hoʻi, kou hoihoi i ka hana ʻana i kēia. No ke aha ʻoe e hoʻāʻo nei e hōʻemi i kēia kaumaha? No ka pale ʻana i nā maʻi e like me ka maʻi diabetes a me ka maʻi puʻuwai? No ke komo ʻana i nā lole maikaʻi? No ka holo a pāʻani me kāu mau keiki a me nā moʻopuna? No ke aha ke kumu, e kākau i lalo ma kahi ʻāpana pepa a hoʻopili i kahi āu e ʻike ai i kēlā me kēia lā. A laila e ʻike ʻoe i ka ikaika nui.
He aha nā ʻano maikaʻi e kōkua iā ʻoe e hoʻemi i ke kaumaha?
Ua like ka meaʻai me ka wahie no ke kino. Akā, ʻaʻole mākou e ʻai wale i ka wā e pōloli ai mākou. Huli mākou i ka meaʻai i ka wā e noho pū ai mākou me nā hoaaloha, i ka wā e kaumaha ai mākou, huhū ai, a i ʻole i ka wā e hauʻoli ai kekahi mea. No laila, inā makemake ʻoe e lilo i ke kaumaha, pono ʻoe e hoʻololi iki i kēia mau ʻano.
| Maʻa maikaʻi | I ka ʻōlelo maʻalahi... |
|---|
| E aʻo i nā kumu e hoʻoikaika ai iā ʻoe e ʻai. | Makemake ʻoe e ʻai i ka wā e kaumaha ai, huhū ai, a i ʻole ke kaumaha? Ma kahi o ka ʻai ʻana i ia mau manawa, e hoʻāʻo e hana i kahi mea ʻē aʻe, e like me ka hele wāwae a i ʻole ke kamaʻilio ʻana me kahi hoaaloha. |
| ʻAi ʻAi Me ka Noʻonoʻo | Ma kahi o ka ʻai ʻana i ka wā e nānā ana i ke TV a i ʻole e hoʻolilo manawa ma kāu kelepona, e hauʻoli i ke ʻala a me ka ʻono o kāu meaʻai, e nau maikaʻi, a e ʻai mālie. A laila e māʻona ʻoe ʻoiai inā ʻai iki ʻoe. |
| E hoʻohana i nā papa liʻiliʻi. | Ke kau ʻoe i kahi meaʻai liʻiliʻi ma kahi pā nui, me he mea lā ʻaʻole lawa. Akā ke kau ʻoe i ka nui like ma kahi pā liʻiliʻi, ua māʻona ʻoe no ka mea ua piha ka pā. |
| Mai ʻai nui i ka pō. | ʻO ka ʻai ʻana i kahi meaʻai nui kokoke i ka wā moe e hiki ai ke hoʻonui i ka mālama ʻana i ka momona o ke kino. E ʻai i ka ʻaina ahiahi 2-3 mau hola ma mua o ka wā moe inā hiki. |
| E ʻai pinepine i nā meaʻai liʻiliʻi. | ʻO ka ʻai ʻana i 5 a i ʻole 6 mau ʻai liʻiliʻi i ka lā ma kahi o 3 mau ʻai nui e hiki ke kōkua i ka pale ʻana i ka ʻai nui ʻana. Akā, pono ʻoe e makaʻala i ka nui āu e ʻai ai i kēlā me kēia ʻai. |
Pehea e koho ai i ka meaʻai e lilo ai ke kaumaha?
ʻAʻole pono ʻoe e hōʻoki loa i kāu mau meaʻai punahele e hōʻemi ai i ke kaumaha. ʻO ka hana ʻana pēlā e paʻakikī ai ka hoʻomau ʻana. ʻO ka mea nui loa, ʻo ia ka hōʻemi ʻana
i nā calorie hakahaka , ʻo ia hoʻi nā meaʻai ʻaʻohe waiwai meaʻai a he mau calorie wale nō.
E hōʻemi i kēia mau mea i ka hiki:- Nā meaʻai a me nā mea inu me ke kō i hoʻohui ʻia: Nā mea inu ʻono, nā keke, nā biscuits, nā toffees, a pēlā aku. ʻAʻole ke kō maoli i loko o nā huaʻai e hōʻino ai, akā, ke kō i hoʻohui ʻia me ke akamai.
- Nā Kalapona i Hana ʻia: Nā meaʻai i hana ʻia mai ka palaoa berena (berena, buns), laiki keʻokeʻo, a pēlā aku. He haʻahaʻa kēia i ka fiber a me nā meaola. Akā, e koho i nā meaʻai me ka bran (laiki ʻeleʻele), laiki ʻeleʻele, a me ka oats.
- Nā mea inu calorie kiʻekiʻe: soda, nā mea inu huaʻai (kō), ka waiʻona. Akā, e inu i kahi mea e like me ka wai, ke kī ʻono ʻole, a i ʻole ka wai lemona.
E hoʻohui i kēia mau mea i kāu meaʻai:- Pūmua: ʻO ka ʻai ʻana i kēia mau meaʻai e hōʻemi ana i ka pōloli a hoʻomāʻona iā ʻoe. E ikaika aʻe nā ʻiʻo. ʻO ka ʻiʻo momona, ka iʻa, nā hua manu, ka waiū, ka yogurt, a me nā lentil, nā chickpeas, a me ka soy he waiwai nui i ka pūmua.
- Nā Momona Maikaʻi: ʻAʻole maikaʻi ka hoʻopau loa ʻana i nā momona . Loaʻa i ka ʻaila ʻoliva, ka ʻavokado, nā pīnati, nā cashews, a me ka ʻaila iʻa nā momona unsaturated maikaʻi no ke kino.
- ʻO ka fiber: He waiwai nui ka fiber i nā mea kanu, nā huaʻai, nā legume, a me nā nati. Kōkua ka fiber i ka ʻai ʻana a hoʻomāʻona iā ʻoe.
He mea nui loa nō hoʻi ka hiamoe maikaʻi a me ke kākoʻo!
Ua ʻike anei ʻoe ʻo ka
lawa ʻole o ka hiamoe kekahi kumu nui o ka piʻi ʻana o ke kaumaha? Ua ʻike ʻia e ka noiʻi ke nele mākou i ka hiamoe, loli kā mākou mau hormones a makemake mākou i nā meaʻai kiʻekiʻe i ke kō a me ka momona. No laila, ʻo ka loaʻa ʻana o 7-8 mau hola o ka hiamoe maikaʻi i ka lā he mea nui ia no ka kaohi ʻana i ke kaumaha. Eia kekahi, mai hoʻāʻo e hele wale i kēia huakaʻi. E hoʻokomo i kou
ʻohana a me kou mau hoaaloha maikaʻi loa i kēia. E haʻi iā lākou e hoʻāʻo nei ʻoe e lilo i ke kaumaha. ʻO kā lākou kākoʻo he kumu ikaika nui ia nou. Malia paha he mea kōkua nui ke kamaʻilio ʻana me kekahi e hoʻāʻo nei e lilo i ke kaumaha e like me ʻoe, a i ʻole ke komo ʻana i kahi hui e like me ia.
Mai hoʻonāwaliwali inā hana ʻoe i kahi hewa liʻiliʻi!
Ke hoʻāʻo nei ʻoe e hoʻemi i ke kaumaha, aia nā lā i hiki ʻole iā ʻoe ke kāohi i kāu ʻai a hoʻoikaika kino paha e like me kou makemake. He mea maʻamau kēlā.
Mai haʻalele no ka mea ke manaʻo nei ʻoe, "ʻAʻole hiki iaʻu ke hana i kēia." E hoʻomaka hou e hana i kāu hoʻolālā i ka lā aʻe. ʻO ka mea nui loa, ʻo ia ka hoʻomau ʻana. Inā he mau hopohopo kāu, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me
kāu kauka ʻohana (kauka) a, inā pono, e ʻimi i ka ʻōlelo aʻo mai kahi meaʻai.
Leka Lawe-Home
- Ma mua o ka pohō koke ʻana i ke kaumaha, ʻoi aku ka palekana a me ka hoʻomau ʻana o ka pohō ʻana o 0.5 - 1 kg i kēlā me kēia pule.
- ʻAʻole ka pohō kaumaha he ʻai pōkole, he hoʻololi ia i ke ʻano o ka nohona no ka wā lōʻihi.
- E hōʻemi i ke kō a me nā meaʻai i hana ʻia a ʻai i ka ʻai kaulike me ka protein, ka fiber, a me nā momona olakino.
- He mea nui loa ka hoʻoikaika kino i kēlā me kēia lā, loaʻa ka hiamoe lawa, a me ka mālama ʻana i ke kaumaha.
- E ʻimi i ke kākoʻo mai ka ʻohana a me nā hoaaloha ma kēia huakaʻi. E kamaʻilio me kāu kauka inā he mau hopohopo kāu.
ʻO ka hōʻemi kaumaha, nā ʻano hōʻemi kaumaha, kaumaha olakino, hōʻemi kaumaha sinhala, diyata, parhez wima, meaʻai olakino
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