E noʻonoʻo, ua pau wale kāu ʻai ʻana i kahi pāʻina ʻono no ka ʻaina awakea, akā makemake ʻoe e ʻai i kahi ʻāpana kokoleka liʻiliʻi a i ʻole kahi ice cream. A i ʻole ke nānā nei ʻoe i ke TV i ka pō a manaʻo koke ʻoe e wehe i kahi ʻeke ʻuala palai. Ua hiki anei kēia iā ʻoe? Kāhea pinepine mākou i kēia 'makemake meaʻai'. ʻAʻole ia he pōloli maoli. No ke aha lā e hiki mai ai kēia iā mākou? E kamaʻilio hohonu kākou e pili ana i kēia i kēia lā.
ʻElua mea ʻokoʻa ka pōloli a me ka makemake i ka meaʻai!
ʻO ka mea mua, e hoʻomaopopo kākou i ka ʻokoʻa ma waena o nā mea ʻelua. ʻO ka pōloli kahi hōʻailona a ko kākou kino e hāʻawi mai ai iā kākou i ka wā e pono ai ka ikehu, ʻo ia hoʻi, ka wahie. He mea nui ia no ko kākou ola ʻana.
Akā, he ʻokoʻa ka makemake i ka meaʻai . He makemake ikaika a hiki ʻole ke kāohi ʻia e ʻai i kahi meaʻai kikoʻī. ʻO ia hoʻi, ke manaʻo ʻoe, "Makemake nui au i kēlā ʻāpana cheesecake i kēia manawa," ʻoiai inā ʻaʻole ʻoe pōloli.
I ka ʻōlelo maʻalahi, mai ka ʻōpū mai ka pōloli, akā, mai ke poʻo mai ka makemake i ka meaʻai, ʻo ia hoʻi, mai ko kākou manaʻo mai.
No ke aha mākou e makemake nui ai i kēia meaʻai? 5 mau kumu nui
Aia kekahi mau kumu no kēia. E nānā kākou i nā mea nui.
1. Nā Hōʻailona Waho: ʻO kēia kā mākou mau maʻamau. E noʻonoʻo, ʻai mau ʻoe i ka ice cream i kou nānā ʻana i kāu hōʻike TV punahele. Ma hope o kekahi manawa, i kēlā me kēia manawa āu e hoʻā ai i kēlā hōʻike TV, makemake koke ʻoe e ʻai i ka ice cream. Ua like ia me kahi maʻamau i loko o kou lolo.
2. Nā Hōʻailona Kūloko: Hoʻopili pololei ʻia kēia e kou mau manaʻo. Eia kekahi laʻana, ke kaumaha ʻoe, mehameha, huhū, a kaumaha paha, makemake nui kekahi poʻe e ʻai i nā meaʻai ʻono. He ala manawa pōkole kēia e hoʻopau ai i kēlā manaʻo.
3. Hoʻonele: Ke hoʻemi nei ʻoe i ka ʻai no ka pohō kaumaha? Ke kaupalena ʻoe i kāu ʻai ʻana i ka meaʻai , hiki iā ʻoe ke manaʻo i ka makemake nui e ʻai i nā meaʻai āpau āu i kaupalena ai i ka hopena o ka lā.
4. Hiamoe Maikaʻi ʻole: Ua hōʻike ʻia nā noiʻi ʻo ka loaʻa ʻole o ka hiamoe lawa e hoʻopilikia i ka hana o nā hormones makemake i loko o ko mākou kino. ʻO ia ke kumu e makemake pinepine ai mākou e ʻai i kahi mea i kahi lā hiamoe ʻole.
5. Kaiapuni Kaiapili: Inā he mīkini kūʻai aku kāu ma kou keʻena, a i ʻole hana pinepine kāu kāne i nā keke ʻono a me nā meaʻai pōkole, he mea maʻamau ke manaʻo e ʻai i kēlā mau meaʻai ke ʻike ʻoe iā lākou.
I kēia manawa, ʻo nā meaʻai "ultra-processed" i hana ʻia e nā hui nui, ʻo ia hoʻi nā meaʻai i hoʻopaʻa ʻia (e like me nā ʻuala palai, nā biscuits, nā sausage) i kiʻekiʻe i ke kō, ka paʻakai, ka momona, a me nā mea ʻono hana, ua hoʻolālā ʻia e lilo i mea hoihoi loa i ko mākou mau ʻala a me ka lolo. No laila, ʻoi aku ka maʻalahi o ka lilo ʻana iā lākou.
Nā ʻōlelo aʻoaʻo kūpono e kāohi i ka makemake i ka meaʻai
ʻAe, pehea lā mākou e hoʻokele ai i kēia makemake hiki ʻole ke kāohi ʻia? Eia kekahi mau ala maʻalahi hiki iā ʻoe ke hoʻāʻo.
| ʻŌlelo aʻoaʻo | He aha e hana ai a me kona mea nui |
|---|---|
| E inu i ka wai nui. | I kekahi manawa, ʻoiai ke maloʻo ke kino, manaʻo mākou ua pōloli mākou. No laila, e inu i ka nui kūpono o ka wai i ke ao holoʻokoʻa. Inā makemake ʻoe e ʻai i ka pō, e hoʻāʻo e inu i kahi kī lāʻau e like me Belimal a i ʻole Ranavara me ke kō ʻole. |
| E hiamoe pono. | E ho'āʻo e loaʻa ma ka liʻiliʻi he 7 mau hola o ka hiamoe maikaʻi i ka lā. E kaulike kēia i kāu mau hormones a hōʻemi i ka makemake i nā meaʻai pono ʻole. |
| E ʻai i nā meaʻai waiwai i ka protein. | ʻO ka ʻai ʻana i nā meaʻai waiwai i ka protein e hoʻomau i kou māʻona no ka manawa lōʻihi. E hoʻohui i kahi hua manu no ka ʻaina kakahiaka, kahi mea e like me ka chickpeas a i ʻole nā lentil no ka ʻaina awakea, a me kahi ʻāpana iʻa no ka ʻaina ahiahi. ʻOi aku ka maikaʻi o kēia ma mua o ka ʻai wale ʻana i kahi pā pasta. |
| E koho pono i nā meaʻai māmā. | Ma kahi o ka ʻai mau ʻana i nā ʻuala palai a me nā bisiketi, e hoʻāʻo e ʻai i kahi mea me ka fiber a me ka protein, e like me ka yogurt Helene me kekahi mau ʻāpana huaʻai a me kekahi mau pīnati. Inā makemake maoli ʻoe e ʻai i ke kokoleka, e ʻai i kahi ʻāpana kokoleka ʻeleʻele. |
| E nau i kahi ʻāpana gum. | Ua nalowale kekahi poʻe i ko lākou makemake e nau i ka gum a i ʻole ka palaki ʻana i ko lākou mau niho me ka toothpaste ʻono mint. He mea hoʻowalewale kēia. |
| E akahele me ka waiʻona. | ʻAʻole wale ka inu ʻana i ka waiʻona e hoʻonui i ko kākou makemake e ʻai akā e hōʻemi pū i ko kākou kaohi ponoʻī. I kēlā manawa, hoʻowalewale ʻia mākou e ʻai nui me ka ʻike ʻole. |
| Nā hoʻonā ʻē aʻe i ke kaumaha | Ma kahi o ka ʻohi ʻana i kahi ʻōmole lole ke kaumaha ʻoe, e hele i waho me kahi hoaaloha a loaʻa i ka ea hou, e hele wāwae no 5 mau minuke. ʻO ka mea mua, e ʻae i kou mau manaʻo (kaumaha, huhū). A laila, ma kahi o ka ʻai ʻana, e ʻimi i kahi hopena ʻē aʻe. |
| Wehe i nā hoʻowalewale. | Inā he waihona meaʻai kāu ma ka home āu e makemake ai e ʻai, e noʻonoʻo e lawe mai i nā mea momona e like me nā huaʻai, nā mea kanu, a me nā nati. Inā makemake nā poʻe ʻē aʻe i loko o ka hale iā lākou, e noʻonoʻo i ke olakino o nā kānaka a pau a e ʻaelike. |
Āhea ʻoe e ʻimi ai i ke aʻo lapaʻau?
Inā ʻaʻole hiki iā ʻoe ke kāohi i kāu mau ʻano ʻai, inā e hoʻopilikia ana ia i kou ola o kēlā me kēia lā, a inā manaʻo ʻoe ʻo ke kumu nui he kaumaha hiki ʻole ke kāohi ʻia a i ʻole kekahi pilikia naʻau ʻē aʻe, mai hilahila a kamaʻilio me kāu kauka ʻohana e pili ana i ia mea. Hiki iā ia ke hāʻawi iā ʻoe i ke alakaʻi āu e pono ai, malia paha e kuhikuhi iā ʻoe i kahi meaʻai meaʻai i hoʻopaʻa inoa ʻia a i ʻole ke kākāʻōlelo olakino noʻonoʻo.
Leka Lawe-Home
- ʻAʻole ka pōloli ka makemake i ka meaʻai. He makemake ikaika ia i loko o ko kākou manaʻo no kahi meaʻai kikoʻī.
- Nui nā mea e hoʻopilikia nei i kēia, e like me ka lawa ʻole o ka hiamoe, ke kaumaha, kā mākou mau hana maʻamau, a me ke kaiapuni a puni mākou.
- Hiki ke hoʻomalu nui ʻia kēia kūlana me nā loli nohona maʻalahi e like me ka inu ʻana i ka wai nui, ka ʻai ʻana i ka meaʻai waiwai i ka protein, ka hiamoe maikaʻi, a me ka hoʻoikaika kino māmā.
- He mea nui loa e pale i ka mālama ʻana i nā meaʻai hoʻowalewale i loko o ka hale a koho i nā meaʻai olakino ʻē aʻe.
- Inā paʻakikī kēia kūlana e kāohi, mai kānalua e ʻimi i ke kōkua loea. KouʻO ke kauka ke kumu maikaʻi loa no kēlā.
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