Ke hele nei hoʻi ʻoe i mua o ke aniani a noʻonoʻo, "Auē, no ke aha lā wau i momona ai?"? Makemake ʻoe e lilo i kekahi kaumaha, akā ʻaʻohe ou manaʻo i kahi e hoʻomaka ai a i ʻole ka mea e hana ai? He pilikia kēia i loaʻa i nā poʻe he nui. Akā, mai hopohopo. ʻAʻole hiki ʻole ke lilo i ke kaumaha. Inā ʻoe e hana pololei a me ke ahonui, hiki iā ʻoe ke hoʻokō i nā hopena holomua. A laila no ʻoe kēia ʻatikala. E kamaʻilio kākou e pili ana i kēia me ka maʻalahi loa, me he mea lā e kamaʻilio ana ʻoe me kahi hoaaloha.
ʻO ka mea mua a me ka mea nui loa: e hoʻoholo i kou manaʻo
Ma mua o ka hoʻomaka ʻana i kekahi mea, ʻo ka mea nui loa, ʻo ia ka hoʻoholo ʻana i kou manaʻo no ia mea. Pēlā nō hoʻi i ka wā e pili ana i ka pohō kaumaha.
- E mālama i kahi ʻano maikaʻi: E haʻi iā ʻoe iho, "Hiki iaʻu ke hana i kēia." E hana hewa ana ʻoe ma ke ala. E noʻonoʻo e hele ana i ka pāʻina a kahi hoaaloha ʻoiai ʻoe e ʻai ana i ka ʻai a ʻai nui loa. ʻAʻole ia ka hopena o ka honua. Mai haʻalele a noʻonoʻo, "Auē, ua pau wau." E aʻo mai ia mea a hoʻi i ka hana i ka lā aʻe . ʻAʻole pono ʻoe e hemolele, ʻo ka mea nui ka hoʻomau ʻana i ka hoʻāʻo.
- Mai hana i nā kumu hoʻopunipuni: E ho'ōki i ka hana ʻana i nā kumu hoʻopunipuni e like me "ʻAʻohe oʻu manawa e hoʻoikaika kino ai," "ʻAʻole hiki iaʻu ke lilo i ke kaumaha me ka meaʻai a mākou e ʻai ai ma ka home." Inā makemake maoli ʻoe e lilo i ke kaumaha a olakino, e hana i kahi papa inoa o nā kumu. Loaʻa paha iā ʻoe kāu mau kumu ponoʻī, e like me "Makemake au e ʻaʻahu i nā lole maikaʻi," "Makemake au e noho olakino i koʻu wā ʻelemakule," a i ʻole "Makemake au e pāʻani me kaʻu mau keiki me ka luhi ʻole."
- E kiʻi i ke kākoʻo: Mai ho'āʻo e hele wale ma kēia huakaʻi. E kamaʻilio me kou ʻohana a me kou mau hoaaloha maikaʻi loa e pili ana i kēia. ʻO kā lākou kākoʻo he kumu ikaika nui ia nou. I kekahi manawa, ke kaumaha ʻoe, e paipai lākou iā ʻoe.
E hoʻomākaukau pono anei kākou i ka meaʻai?
ʻO 70% o ka pohō kaumaha e pili ana i ka mea a mākou e ʻai ai. No laila e nānā kākou pehea e hoʻomākaukau ai i kā mākou mau pā me ke olakino.
Nā calorie a me ka kaohi ʻana i nā ʻāpana
I ka ʻōlelo maʻalahi, ʻo nā calorie kahi ana o ka ikehu i loaʻa i ko mākou kino. Loaʻa nā calorie i nā mea a pau a mākou e ʻai ai. No ka lilo ʻana o ke kaumaha, pono mākou e puhi, a hoʻohana paha, i nā calorie hou aʻe ma mua o kā mākou e ʻai ai i kēlā me kēia lā.
ʻO ke ala maikaʻi loa e hana ai i kēlā, ʻo ia ke kāohi i ka nui o ka meaʻai āu e ʻai ai. ʻAʻole pono ʻoe e haʻalele i kāu mau meaʻai punahele, akā pono ʻoe e makaʻala i ka nui o kāu ʻai ʻana.
- E hoʻohana i nā pā liʻiliʻi: I ka wā e ʻai ai ma ka home, e hoʻohana i kahi pā liʻiliʻi ma kahi o kahi pā nui. E kōkua kēia iā ʻoe e ʻai liʻiliʻi me ka ʻike ʻole.
- Mai lawe mai i ka meaʻai i ka papaʻaina: Ma kahi o ka lawe ʻana mai i ka laiki a me ka kari a pau i ka papaʻaina i ka manawa hoʻokahi a mālama iā ia, e kaʻana like mai ka lumi kuke a i kāu pā a ʻai. Ma kēlā ʻano, ʻaʻole ʻoe e hoʻowalewale hou ʻia e kaʻana like hou.
- E heluhelu i nā lepili:Ke kūʻai ʻoe i ka meaʻai mai ka hale kūʻai, e hoʻomaʻamaʻa i ka heluhelu ʻana i ka lepili. Ma kēlā ala, hiki iā ʻoe ke loaʻa kahi manaʻo o ka nui o nā calorie, ke kō, a me ka momona i loko.
Nā mea e hoʻohui a unuhi mai kā mākou pā
E nānā kākou i kēia papa e ʻike ai i nā meaʻai maikaʻi no kou kino a me nā meaʻai e pono ai kākou e hōʻemi i ka hiki.
| E hōʻoia e hoʻohui iā ia i kāu meaʻai. | E hoʻēmi i ka nui e like me ka hiki. |
|---|---|
| Nā meaʻai waiwai i ka protein: E mālama kēia iā ʻoe i ka māʻona no ka manawa lōʻihi. Eia kekahi laʻana: moa (me ka ʻili ʻole), iʻa, hua manu, waiū, yogurt, nā legumes e like me nā lentil a me nā chickpeas. | Nā meaʻai kō: ʻO nā mea inu ʻono, nā keke, nā biscuits, a me nā toffees he mau calorie hakahaka wale nō. ʻO ia hoʻi, hoʻomomona wale lākou iā ʻoe me ka ʻole o ka meaʻai. |
| Nā meaʻai waiwai i ka fiber: Hāʻawi kēia i ka manaʻo o ka piha a hoʻomaʻalahi i ka ʻai ʻana. Eia kekahi laʻana: laiki bran, ʻoka, kurakkan, nā mea kanu (kāpeti, pī, kāloti), nā huaʻai (maiʻa, guava, papaya), a me nā greens. | Nā meaʻai i hana ʻia a me nā meaʻai palai: ʻO nā mea e like me nā sausage, meatballs, French fries, ketchup, a me ka laiki palai he nui i nā aila maikaʻi ʻole a me ka paʻakai. |
| Nā momona olakino: ʻAʻole maikaʻi ʻole nā momona a pau. Aia nā ʻano momona maikaʻi no ka puʻuwai. Eia kekahi laʻana, nā omega-3 i loaʻa i loko o nā avocados, nā pīnati, nā cashews, nā walnuts, ka ʻaila ʻoliva, a me nā iʻa ʻaila e like me ka salmon a me ka herring. | Nā meaʻai palaoa māmā: ʻO ka berena, nā buns, a me nā ʻōwili i hana ʻia mai ka palaoa berena e hoʻoheheʻe koke ʻia a hoʻomaha hou iā ʻoe. Akā, e koho i nā mea e like me ka kurakkan a me ka palaoa atta. |
Mai poina i nā meaʻai!
ʻO ka hewa nui a ka poʻe he nui e hana ai i ka wā e hoʻemi ai i ke kaumaha, ʻo ia ka haʻalele ʻana i ka ʻaina kakahiaka.ʻO ka ʻaina kakahiaka ka meaʻai koʻikoʻi loa e hāʻawi mai iā mākou i ka ikehu e pono ai no ka lā a hoʻomaka i kā mākou metabolism. Eia kekahi, mai waiho i kahi kaawale ma mua o 4-5 mau hola ma waena o nā meaʻai nui. Inā hana ʻia kēlā, hiki iā ʻoe ke pōloli loa a hoʻowalewale ʻia e ʻai me ka ʻole o ke kaohi. ʻOi aku ka maikaʻi o ka loaʻa ʻana o 3 mau meaʻai nui i ka lā a me kahi meaʻai māmā olakino liʻiliʻi (e like me nā huaʻai a i ʻole ka yogurt) ma waena.
ʻO ka wai kou hoaaloha maikaʻi loa.
ʻO ka wai kou hoaaloha maikaʻi loa ma kāu huakaʻi hōʻemi kaumaha. ʻAʻohe ona calorie, akā, he mea waiwai ʻole nā pono.
- E ho'āʻo e inu i ka liʻiliʻi he 6-8 mau aniani wai i ka lā.
- I kekahi manawa pōloli mākou, akā hiki nō paha no ka mea ua maloʻo loa mākou. No laila, ke pōloli ʻoe, e hoʻāʻo e inu mua i kahi kīʻaha wai.
- E hoʻomaʻamaʻa i ka inu ʻana i ka wai ma kahi o ke kī kō, ke kofe, a me nā mea inu palupalu. Hiki i kēia ke kōkua iā ʻoe e hōʻemi i ka nui o nā calorie āu e hoʻohui ai i kāu ʻai o kēlā me kēia lā me ka ʻike ʻole.
He mea hiki ʻole ke hana ʻole ʻia me ka hoʻoikaika kino ʻole.
He mea nui ka hoʻoikaika kino e like me ka ʻai. ʻAʻole wale ka hoʻoikaika kino e puhi i nā calorie, akā e hauʻoli pū kekahi, e hōʻoluʻolu, a e hōʻemi i ke kaumaha.
- E hoʻomaka me ka liʻiliʻi: ʻAʻole pono ʻoe e hana i nā mea nui i ka manawa hoʻokahi. ʻOiai he hele wāwae wikiwiki he 30 mau minuke i ka lā he hoʻomaka maikaʻi ia.
- E helu i kou mau kapuaʻi: Inā hiki, e hoʻohana i ka pedometer e hahai i ka helu o nā kapuaʻi āu e hele ai i kēlā me kēia lā. He pahuhopu maikaʻi ka 10,000 mau kapuaʻi i kēlā me kēia lā.
- E hana i kahi hoʻololi: Hiki ke luhi ka hana ʻana i ka mea like i kēlā me kēia lā. No laila e hoʻāʻo i nā mea like ʻole. E koho i kahi mea āu e makemake ai, e like me ka hele wāwae, holo wikiwiki, holo paikikala, ʻauʻau, a i ʻole yoga .
- ʻO ka mea nui loa: Ma mua o kou hoʻomaka ʻana i kekahi papahana hoʻoikaika kino hou, e kamaʻilio me kāu kauka no ka ʻōlelo aʻo . E haʻi aku ʻo ia iā ʻoe i nā hoʻoikaika kino kūpono no kou kūlana olakino.
E hoʻomanaʻo, he manawa pōkole nā ʻano "Crash Diets" a i ʻole "7-day weight loss". ʻOiai inā e emi ana kou kaumaha, hiki iā ʻoe ke loaʻa hou i ʻelua manawa ma mua o kou hoʻomaka ʻana e ʻai maʻamau. ʻO ka mea nui ka hana ʻana i nā hoʻololi mau loa a olakino i kāu ʻai a me kou nohona. Ma kahi o ka nānā ʻana i ke TV i ka wā e ʻai ana, e hoʻāʻo e ʻai mālie a hauʻoli i kāu meaʻai. E palaki i kou mau niho ma hope o ka ʻaina ahiahi, a e pau ʻoe i ka ʻai ʻana i ka pō.
Leka Lawe-Home
- ʻAʻole hiki ke hana koke ʻia ka hoʻēmi ʻana i ke kaumaha. Pono ia i ke ahonui a me ka hoʻolaʻa .
- Ma kahi o ka hahai ʻana i kahi papaʻai manawa pōkole, e lawe i kahi nohona olakino . He hoʻopukapuka kālā kēia no ke ola holoʻokoʻa.
- E kāohi i ka nui o kāu mau ʻāpana. E hoʻohui i nā protein hou aʻe, nā meaʻai waiwai i ka fiber, a me nā mea kanu a me nā huaʻai i kāu pā.
- E hoʻoikaika kino i kēlā me kēia lā. E hana i kahi mea maʻalahi e like me ka hele wāwae no 30 mau minuke ma ka liʻiliʻi.
- Inā loaʻa iā ʻoe kekahi mau pilikia a i ʻole he kānalua paha i kēia huakaʻi, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke ʻimi i ka ʻōlelo aʻo mai kāu kauka.
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