Ke ʻai nei ʻoe i kahi ʻāpana keke ʻono i ke kakahiaka a laila makemake hou i kahi mea ʻono i ʻelua hola ma hope? Ke ʻai nei ʻoe i kahi ʻāpana kokoleka e hoʻopau i ka luhi a me ka hiamoe e hele mai me ke awakea, a laila inu i kahi mea inu ʻono e hoʻopau i ka palaualelo e hele mai me ia? Inā makemake ʻoe e ʻai hou aku i ka meaʻai ʻono like ma hope o ka ʻai ʻana i ia ʻano meaʻai ʻono, ʻaʻole ʻoe hoʻokahi. He nui o kākou e kū nei i kēia ʻike.
Ke ʻai kākou i kahi meaʻai ʻono i loaʻa nā kalapona maʻalahi, ʻo ia hoʻi, me ka ʻole o ka protein a me ka momona, nalowale koke ko kākou pōloli a loaʻa koke i ke kino ka ikehu. Akā i ka manawa like, pōloli koke hou kākou a loaʻa iā kākou ka makemake e ʻai hou i kahi mea ʻono. No laila pehea lā e hoʻopau ai kākou i kēia makemake i ke kō, a i ʻole "Sugar Craving" no ka wā pau ʻole? E kamaʻilio kākou e pili ana i kēia i kēia lā.
No ke aha mākou e makemake nui ai i nā mea ʻono?
Aia kekahi mau kumu e makemake nui ai mākou i nā mea ʻono.
He mea maoli paha kēia e hele mai ana i ko kākou kino. E like me ka ʻōlelo a nā kauka, "ʻO ka ʻono ka ʻono mua a ke kanaka e makemake ai mai ka hānau ʻana mai." Hoʻoulu nā kalapona i ka hana ʻana o ka serotonin , kahi kemika i loko o ko kākou lolo e hauʻoli ai a olakino hoʻi. He ʻano kalapona nō hoʻi ke kō. Akā, loaʻa pū kēia mau kalapona i nā palaoa piha, nā huaʻai, a me nā mea kanu, i waiwai i ka fiber a me nā meaolaola. ʻO lākou nā mea maikaʻi no ko kākou kino.
Eia kekahi, ke ʻai mākou i nā mea ʻono, hoʻokuʻu ko mākou kino i nā kemika i kapa ʻia ʻo endorphins . Hoʻomaha a hoʻomaha kēia iā mākou. Ua like ia me ka "high" kūlohelohe.
Ma waho aʻe o kēia mau mea a pau, he ʻono maoli nā meaʻai ʻono. No laila, ke ʻai mākou i kahi mea ʻono i ka wā e hauʻoli ai mākou, a i ʻole he makana na mākou iho, lilo ia i mea maʻamau a makemake nui mākou iā ia. Ke noʻonoʻo nei i kēia mau mea a pau, he mea kupanaha anei ko mākou makemake i ke kō?
ʻAʻole ka pilikia ka ʻai ʻana i kahi mea ʻono i kēlā me kēia manawa. ʻO ka pilikia ka ʻai nui ʻana i ka meaʻai ʻono.
He nui nā meaʻai i hana ʻia a mākou e ʻai nei i kēia lā me ke kō i hoʻohui ʻia. Aia kekahi kō i hūnā ʻia i loko o ka berena, ka yogurt, nā mea inu huaʻai, a me nā mea ʻono. Wahi a ka American Heart Association, ua ʻōlelo ʻia e kaupalena nā wahine i kā lākou ʻai ʻana i nā kō i hoʻohui ʻia i 6 teaspoon i kēlā me kēia lā a me nā kāne i 9 teaspoon. Akā, nui ka poʻe e ʻai nui aku ma mua o kēlā.
Nā ʻōlelo aʻoaʻo wikiwiki e kāohi i nā makemake kō
Inā loaʻa koke iā ʻoe kahi makemake i nā mea ʻono, eia kekahi mau ala e kāohi ai. He mea pono loa kēia.
| ʻAno hana | ʻO ka mea maʻalahi kāu e pono ai e hana ... |
|---|---|
| E ʻai iki a kāohi i kou makemake. | E ʻai i kahi ʻāpana liʻiliʻi o kāu meaʻai punahele, e like me kahi biscuit liʻiliʻi a i ʻole kahi ʻāpana kokoleka. E hoʻomaikaʻi kēia i kou noʻonoʻo ma mua o ka ʻai ʻole ʻana. Akā e hoʻāʻo e noho i loko o ka palena o 150 calorie. |
| E ʻai pū me kahi mea olakino. | Inā makemake ʻoe i ka kokoleka, e hoʻoluʻu i ka maiʻa i loko o ka wai kokoleka a ʻai. A i ʻole e kāwili i kekahi mau ʻalemona me kekahi mau ʻāpana kokoleka a ʻai. Ma kēlā ala, e māʻona ai kou makemake a e loaʻa i kou kino ka meaʻai maikaʻi. |
| E kū koke (E hele i ke ahi anuanu) | Hana kēia ʻano hana no kekahi poʻe, akā he paʻakikī iki nā hola 48-72 mua. Ma hope o kekahi mau lā, e emi paha ka makemake i ke kō. |
| E nau i kahi ʻāpana gum. | Inā makemake ʻoe e pale loa i ke kō, e nau i ka gum. Ua hōʻike ʻia nā noiʻi e hōʻemi ana ka nau ʻana i ka gum i ka makemake. |
| E ʻai i kahi hua. | Ke makemake ʻoe i kahi mea ʻono, e mālama i kahi ʻāpana hua kokoke. E loaʻa iā ʻoe ka ʻono a me ka fiber a me nā meaolaola. He mea maikaʻi nō hoʻi nā mea e like me nā hua waina maloʻo a me nā lā. |
| Hoʻohuli i ka manaʻo | Ke manaʻo ʻoe i ka makemake e ʻai i ke kō, e ala a haʻalele. E hele i waho e hele wāwae, e hoʻolohe i kekahi mele, a i ʻole e kelepona i kahi hoaaloha. E hoʻohuli kēia iā ʻoe mai ka makemake. |
| E koho i ka maikaʻi. | Inā makemake maoli ʻoe e ʻai i kahi mea ʻono, e koho i kahi mea maikaʻi a maikaʻi. Eia kekahi laʻana, ma kahi o kahi ʻāpana kokoleka nui, e koho i kahi ʻāpana kokoleka ʻeleʻele maikaʻi a hauʻoli iā ia. |
| E ʻai i ka manawa kūpono. | Ke hoʻonui ʻia ka manawa ma waena o nā meaʻai, makemake nui mākou i nā meaʻai kiʻekiʻe i ke kō a me ka momona. No laila, ʻo ka ʻai ʻana i kekahi mea i kēlā me kēia 3-5 hola e hiki ke kōkua i ka mālama ʻana i nā pae kō koko i paʻa. E koho i nā meaʻai kiʻekiʻe i ka protein a me ka fiber. |
E ʻai hou aku anei ʻoe ma ka ʻai ʻana i ka manawa kūpono?
ʻAʻole. Hiki iā ʻoe ke hoʻokaʻawale i kāu mau meaʻai nui i nā ʻāpana liʻiliʻi. No ka laʻana, e ʻai i kahi hapa o kāu ʻaina kakahiaka (e like me kahi ʻāpana berena) a ʻai i ke koena o kāu yogurt ma kahi o 10 a.m. Inā ʻoe e hoʻokaʻawale i kāu ʻaina awakea ma ke ʻano like, hiki iā ʻoe ke pale i ka hiamoe o ke ao a me ka luhi. Eia kekahi, e noʻonoʻo e pili ana i kāu mea e inu ai. ʻO nā mea inu ʻono, ke kofe, a me nā mea inu huaʻai nā mea e hoʻohui i ka nui o ke kō i kou kino. Akā, e hoʻomaʻamaʻa i ka inu ʻana i ka wai a i ʻole ka wai ʻālohilohi.
Nā hoʻonā lōʻihi e lanakila ai i nā kuko kō
ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke hoʻōki i ka makemake i ke kō ma mua o ko lākou hiki ʻana mai. Eia kekahi mau ʻōlelo aʻoaʻo hou aʻe e kōkua iā ʻoe e hana i kēlā.
1. E hōʻalo i nā mea ʻono hana: ʻAʻole kēia e hōʻemi i ka makemake i ke kō. ʻAʻohe o lākou hopena koʻikoʻi i ka kaohi ʻana i ko kākou momona.
2. E hāʻawi iā ʻoe iho i makana: Ke hoʻomalu pono ʻoe i kou makemake i ke kō, e hāʻawi iā ʻoe iho i makana liʻiliʻi. Hiki ke lilo i puke, kiʻiʻoniʻoni, a i ʻole kekahi mea. Akā, ʻaʻole pono ka makana e lilo i mea ʻono. E hāʻawi kēia iā ʻoe i kahi hoʻoikaika maikaʻi e hoʻomau i kēia.
3. E Hoʻolālā: E mālama i kāu mau makemake kō no hoʻokahi pule. E noʻonoʻo i kāu mea e ʻai ai a me ka wā āu e makemake nui ai. I ka manawa pinepine, ʻai mākou i nā mea ma ke ʻano wikiwiki, i ka wā e pōloli ai mākou, no ka mea, ʻaʻohe a mākou hoʻolālā. No laila e hoʻolālā i kāu mau meaʻai ma mua.
4. E kiʻi i ke kākoʻo naʻau: Huli ka poʻe he nui i nā mea ʻono ke kaumaha lākou, kaumaha, a huhū paha . Akā, ʻaʻole hoʻoponopono ka meaʻai i ko mākou mau pilikia naʻau. E noʻonoʻo inā he kumu naʻau kou makemake i ke kō. Inā pono, e kamaʻilio me kahi hoaaloha hilinaʻi a ʻohana paha. A i ʻole, he mea nui e kamaʻilio me kāu kauka e pili ana i kēia a loaʻa ka ʻōlelo aʻoaʻo loea.
5. E hoʻāʻo i nā ʻano hana like ʻole: ʻAʻohe ala hoʻokahi e kūpono i nā mea āpau no ka kaohi ʻana i ka makemake i ke kō. ʻO ka mea e kūleʻa ana i hoʻokahi pule, ʻaʻole paha e kūleʻa i ka pule aʻe. ʻO ka mea nui, ʻo ia ka mālama ʻana i nā ʻano hana like ʻole e hoʻāʻo ai. Pono ʻoe e ʻike i ka mea e kūpono iā ʻoe.
ʻO ka mea hope loa, mai hoʻokaumaha iā ʻoe iho. He maʻa mau kēia. He manawa ka hoʻololi ʻana i kahi maʻa mau. ʻAʻole ia he mea maʻalahi. No laila e lohi, e hoʻomanawanui, a e hahai i kēia mau ʻōlelo aʻoaʻo. Hiki iā ʻoe ke lanakila i kēia kaua!
Leka Lawe-Home
- ʻO ke kuko kō kahi mea a ka poʻe he nui e ʻike ai a pili ia i nā kaʻina hana kemika i loko o ke kino (e like me ka serotonin).
- Ma kahi o ka hōʻalo ʻana i kahi ʻai holoʻokoʻa, e ʻai i kahi ʻāpana liʻiliʻi a maikaʻi o kahi mea āu e makemake ai (e like me ke kokoleka ʻeleʻele).
- Inā ʻoe e ʻai ana i kahi mea ʻono, e hoʻohui pū me kahi mea olakino e like me nā huaʻai a i ʻole nā nati.
- ʻO ka ʻai ʻana i nā meaʻai momona i ka protein a me ka fiber i kēlā me kēia 3-5 mau hola e hiki ke kōkua i ka pale ʻana i nā makemake kō pono ʻole.
- E makaʻala inā makemake ʻoe e ʻai i ke kō ma muli o nā manaʻo e like me ke kaumaha a i ʻole ke kaumaha. E ʻimi i ke kōkua lapaʻau inā pono.
- ʻAʻole nā mea ʻono artificial he hopena lōʻihi no kēia.
- He manawa ka lōʻihi e hoʻololi ai i nā ʻano maʻamau, no laila e hoʻomanawanui iā ʻoe iho.
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