"Auē, e ke kauka, ʻaʻole hiki iaʻu ke kāohi i kaʻu ʻai ʻana. ʻAʻole hiki iaʻu ke māʻona ʻoiai ke ʻai nei au. ʻO ia ke kumu e hoʻomau nei au i ka piʻi ʻana o koʻu kaumaha. He aha kaʻu e hana ai?" He pilikia maʻamau kēia no nā poʻe he nui ma ko mākou ʻāina. I kekahi manawa, ʻo nā hewa liʻiliʻi a mākou e hana ai me ka ʻike ʻole ʻana ke kumu o kēia. Mai hopohopo, aia kekahi mau mea maʻalahi akā maikaʻi loa hiki iā mākou ke hana e kāohi i kēia. E kamaʻilio kākou e pili ana i kēia lā.
ʻO ka mea huna ʻepekema no ka ʻai mālie
ʻAʻole kēia he mea hou. He mea ia a ko mākou mau makuahine i haʻi mai ai iā mākou mai ko mākou wā liʻiliʻi, e like me "e nau maikaʻi i kāu meaʻai" a "e inu i ka wai." Akā, ua noʻonoʻo paha ʻoe no ke aha lākou e ʻōlelo ai pēlā? Aia kekahi kumu ʻepekema nui ma hope o ia mea.
I ka ʻōlelo maʻalahi, ʻaʻole ʻike ko kākou lolo i ka wā e māʻona ai kākou. He manawa pōkole ka lōʻihi no ka hōʻailona mai ko kākou ʻōpū i ko kākou lolo e ʻōlelo mai, "ʻAe, ua māʻona ʻoe i kēia manawa, e hoʻōki i ka ʻai ʻana." Ua ʻike ʻia e ka noiʻi ʻoiai he 12 mau minuke ka lōʻihi no ke kanaka maʻamau a wīwī e loaʻa ai kēia hōʻailona, hiki ke hala he 20 mau minuke a ʻoi aku paha no ke kanaka momona.
E noʻonoʻo, he aha ka mea e hana ai inā ʻo ʻoe ke ʻano o ke kanaka e ʻai i kāu pā holoʻokoʻa i loko o 5 a 10 mau minuke? I ka manawa e pau ai kāu ʻai ʻana, ʻaʻole i loaʻa i kou lolo ka hōʻailona ua māʻona ʻoe. No laila ke manaʻo nei ʻoe, "Mmm... ʻaʻole lawa kēlā." A laila kaʻana like ʻoe i kahi mea hou aku. ʻOiai ua māʻona maoli ʻoe, ʻaʻole ʻike kou lolo, no laila ʻai ʻoe ma mua o ka mea e pono ai.
No laila, i ka manawa aʻe āu e ʻai ai, e hoʻolōʻihi i kou manawa a e ʻai mālie. He mea pono ke hoʻomaʻamaʻa iki ʻia, akā maikaʻi loa nā hopena!
E hoʻāʻo i kēia mau mea e hoʻomaʻamaʻa ai i ka ʻai mālie:
- Ma hope o ka ʻai ʻana i ʻelua a ʻekolu paha waha meaʻai, e kau i lalo i ka puna a inu i hoʻokahi a ʻelua paha wai.
- E nau pono i kēlā me kēia nahu meaʻai ma ka liʻiliʻi he 20 mau manawa . Kōkua nō hoʻi kēia i ka ʻai maikaʻi ʻana.
- E kamaʻilio mālie me kekahi āu e hele pū ana me ʻoe i ka wā e ʻai ana.
- E ʻono i ka ʻono, ke ʻala, a me ke kala o ka meaʻai i ka wā e ʻai ana.
Mai hana i kekahi mea ʻē aʻe i ka wā e ʻai ana! E ʻai me ka noʻonoʻo.
ʻO kēia kekahi hewa nui a ka poʻe he nui e hana ai. Noho mākou i mua o ke TV me kā mākou pā meaʻai, a ʻai paha mākou i ka wā e ʻōwili ana ma Facebook a me TikTok ma kā mākou kelepona. ʻAi kekahi poʻe i ka wā e nānā ana i ke kamepiula i ka wā e hana ana. Ua kapa ʻia kēia ʻo "Distracted Eating".
Ke ʻai kākou i ka wā e hoʻopilikia ʻia ai kākou e kekahi mea ʻē aʻe, ʻaʻole ʻike maoli ko kākou lolo e ʻai ana kākou. Ke kau nei ko kākou manaʻo ma ka mea ma ke TV a i ʻole ka mea a kākou e ʻike nei ma kā kākou kelepona. No laila, ʻaʻole hoʻopaʻa inoa maoli ka lolo i ka nui o kā kākou ʻai ʻana, ka mea a kākou i ʻai ai, a i ʻole ke ʻano o ka ʻono o ka meaʻai. ʻO ka hopena? ʻAʻole mākou e māʻona ma hope o ka ʻai ʻana, no laila makemake mākou e ʻai hou aku.
ʻO ka hopena maikaʻi loa no kēia, ʻo ia ka manaʻo o " Mindful Eating ".
- E hana i kahi mālie: E koho i kahi mālie a maʻemaʻe e ʻai ai. Inā hiki, e ʻai ma ka noho ʻana ma ka papa ʻaina.
- Wehe i nā mea hoʻowalewale: E mālama i nā mea e like me ke TV, kamepiula, a me ke kelepona i ka wā e ʻai ana.
- E makaʻala i ka meaʻai: E nānā i nā mea ma kāu pā. E hauʻoli i ko lākou mau kala, nā ʻano, a me nā ʻala. E ʻae iā ʻoe iho e ʻike i ka ʻono a me ka mehana o ka meaʻai i kāu ʻai ʻana.
Ke ʻai ʻoe ma kēia ʻano, e māʻona loa kou noʻonoʻo, ʻoiai inā ʻai iki ʻoe.
ʻO ka mea huna ma waena o nā pā a me nā meaʻai
Eia ʻelua mau hana hoʻopunipuni liʻiliʻi e kōkua iā ʻoe e kaohi i kou kaumaha.
ʻO ke kilokilo o kahi pā liʻiliʻi
He hana hoʻopunipuni noʻonoʻo kēia e hoʻopunipuni ana i nā maka. E noʻonoʻo, ke kaʻana like ʻoe i kahi laiki liʻiliʻi ma kahi pā nui, manaʻo ʻoe, "ʻAʻole lawa kēia" no ka mea he nui ka hakahaka ma ka pā. Eia naʻe, ke kaʻana like ʻoe i ka nui o ka laiki ma kahi pā liʻiliʻi, ua piha ke pā, no laila loaʻa i kou mau maka a me kou lolo ka leka, "ʻAe, ua lawa kēia." Hiki i kēia ke kōkua iā ʻoe e hoʻōki i ka kaʻana like ʻana me ka pono ʻole.
He aha kāu e ʻai ai ma waena o nā meaʻai? (Snacking)
He mea maʻamau ka pōloli iki ʻana ma waena o nā ʻaina nui ʻekolu. Pono kākou e makaʻala loa i kā kākou meaʻai i loko o ia manawa. Inā ʻai kākou i nā mea kūpono ʻole, hiki i nā mea a pau a kākou i hana nui ai e kāohi i ka lā holoʻokoʻa ke lilo i mea ʻole.
E nānā i ka papa ma lalo.
| Nā Meaʻai Māmā Maikaʻi ʻole (E pale i kēia mau meaʻai māmā) | Nā meaʻai māmā maikaʻi a akamai |
|---|---|
| ʻO nā bisiketi, nā keke, a me nā donuts kiʻekiʻe i ke kō a me ka palaoa | He hua e like me ka maiʻa, guava, mango, papaya |
| Nā meaʻai pōkole i palai hohonu ʻia (nā patties, nā ʻōwili, nā cutlets) | Hoʻokahi yogurt kō ʻole |
| Nā mea inu palupalu a me nā mea inu hua i hoʻopili ʻia me ke kō kiʻekiʻe | He kīʻaha o ka chickpeas i hoʻolapalapa ʻia, nā pīni ʻōmaʻomaʻo, a me ka pi |
| Nā meaʻai i hoʻopili ʻia me ka paʻakai kiʻekiʻe, e like me nā ʻuala palai a me nā hui | He mau ʻāpana o ke kukama, kāloti, a me ka tōmato |
Āhea wau e ʻike ai i ke kauka?
Hiki i nā kānaka he nui ke kāohi i ko lākou kaumaha ma o ka hahai ʻana i nā ʻōlelo aʻoaʻo a mākou i kūkākūkā ai. Eia nō naʻe, i kekahi manawa hiki ke hoʻonui ʻia ke kaumaha e kahi maʻi maʻi.
Inā loaʻa iā ʻoe nā hōʻailona ma lalo nei, ʻoiai ʻoe e hahai nei i kēia mau kuhikuhi, e ʻike pono i kāu kauka no ka ʻōlelo aʻo.
- Inā piʻi koke kou kaumaha me ke kumu ʻole.
- Inā ʻike ʻoe i ka piʻi ʻana o ke kaumaha, ka luhi nui, ka hiamoe mau, ke anu, a me ka nalowale o ka lauoho (he mau hōʻailona paha kēia o ka pilikia thyroid).
- Inā makemake ʻoe i ka make wai nui a pono e mimi pinepine, me ka piʻi ʻana o ke kaumaha (hiki i kēia ke lilo i mau hōʻailona mua o ka maʻi diabetes).
- Inā manaʻo ʻoe e pili ana kāu mau ʻano ʻai i kou kaumaha a i ʻole kahi maʻi noʻonoʻo e like me ke kaumaha .
I nā manawa e like me kēia, e hana ke kauka i nā hoʻokolohua e pono ai, e ʻike i ke kumu pololei o kou piʻi ʻana o ke kaumaha, a e kuhikuhi i ka lāʻau kūpono.
Leka Lawe-Home
- Mai wikiwiki i kāu ʻai. E hāʻawi i kou lolo ma ka liʻiliʻi he 15-20 mau minuke e ʻike ai ua piha kou ʻōpū.
- E waiho i ka TV a me ke kelepona i ka ʻaoʻao i ka wā e ʻai ana. E ʻai me ka noʻonoʻo, me ke akahele, a me ka hauʻoli ʻana i kāu meaʻai.
- Ma kahi o nā pā nui, e hoʻohana i nā pā liʻiliʻi e like me ka hiki.
- Inā pōloli ʻoe ma waena o nā meaʻai, e ʻai i kahi mea olakino e like me ka hua, ka yogurt, a i ʻole nā chickpeas i hoʻolapalapa ʻia.
- Inā pilikia ʻoe i ka kaohi ʻana i kou kaumaha me ka hana ʻana i kēia mau mea a pau, a inā he mau hōʻailona ʻē aʻe kāu, e ʻike pono i kāu kauka ʻohana.
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