Aloha
E alaʻe, e inu koke i ke aniani o ke kai mahana (ʻoi aku me ka hapalua o ka lemona a me ka wai lemon). ʻO kaʻaiʻaina a me nāʻoihana olakino i ke kakahiaka,ʻo ia ka mea kūpono maikaʻi no ka poʻe e makemake ana e nalowale i nā mea nui loa.
Pono ke kakahiaka e like me ka'ōlelo a nā kumuhana'aiola: pono a pololei. Tea aiʻole ke kope,ʻelua mau'āpana o ka palaoaʻokoʻa piha me 12-15 grams o ka pata (nā mea liʻiliʻi liʻiliʻi he mea maʻalahi loa ia i nā mea hana), kahi spoonful o ka meli a me ka meli, kahi hou a iʻole kaʻakika maoli. Inā hiki i nā lā e'ōlelo hōʻalo, hiki iāʻoe ke hoʻonui i ka pāʻina kakahiaka me ka hua manu aiʻole kahi'āhihi.
Mai makaʻuʻoe eʻai i ka liʻulu a me nā uʻi. ʻO ka paʻakikī me nā huahana me ka pauʻole 0% ka momona, no ka mea heʻuʻuku ka liʻiliʻi aʻaʻole ia e hōʻoiaʻiʻo i ka hana:ʻo ka momona momona he 50-55 calories, bio-yogurt - 60 calories, a me ka yogurt mai ka waiū a pau - 80 calories.
E hele aku ana i waho o ka hale , e kau i loko o kahi pahu lima i kahi hue wai'alele, aʻoi aku ka maikaʻi - he wela me ka'ōmaʻomaʻo (kahi mea makemake loa no nā hōkū hōʻoluʻolu). Ua ho'āʻoʻia e nā wāhine he nui - a he hana maoli nō ia e like me nāʻano meaʻai a me nā mea pono.
E pale i nā pōpō ma kahi o 11 am. Heʻoi aku ka maikaʻi o kaʻaiʻana i ka'ōlē, i nā huawaina liʻiliʻi aiʻole i nā hua maloʻo (nā fiku, nā'āpana'āpana maloʻo). E hoʻopiha iāʻoe i ka ike. Eia hou,ʻo iaʻano hana palekana e hoʻopakele iāʻoe mai ka pōʻino o kaʻaiʻana i kaʻai ma mua o kaʻaina awakea.
ʻO kaʻaina ma ka hale a ma kahi haleʻaina paha
E waiho i kāu wahiʻai i wahi no nā'ōpona, e like me keʻano o ka'ōlaʻi (akā,ʻaʻole e'ūlaʻi a i'ōwiliʻia paha, me nā kumu kuhiʻole), ke laiki, aiʻole ka palaoa. I ka hui pūʻana me kaʻiʻo, iʻa, aiʻole nā mea kanu'ōmaʻomaʻo, e hoʻopakele iāʻoe mai ka pōʻino o ke awakea aʻaʻole e hōʻino i kou kaumaha.
Wehe i kaʻili mai ka moa, turkey, lelo a me nā iʻa i'ōlehu. No laila e hoʻonuiʻoe i ka caloric olakino a emiʻole. ʻO ka makemake i nā'ōpala, nā kīʻaha piha, nā macaroni mai ka palaoa maikaʻi a me ka laiki. Hiki iāʻoe ke aloha iāʻoe no kēia, a hiki i kou kino ke loaʻa nā meaʻai maikaʻi hou aku.
ʻO ka mea momona maikaʻi ka hua ma nāʻano: salakeke, compotes ame ka sorbet. ʻO nā mea'ē aʻe he kānalua. He meaʻole ka heluʻana:ʻo ka ice cream, nā pōpō, nā pōpō, nā kuki, a me nā ho'āʻo'ē aʻe a nui loa ka paʻakai a me ka momona,ʻo ia hoʻi ka nui o nā calories. E waiho iā lākou wale nō no nā kumu kūikawā.
E makaʻala i nāʻano likeʻole o ka cafe,ʻo ka mea kaulana i kēia mau lā. ʻOiai inā heʻono ia i ka meaʻono, a me nā hua liʻiliʻi liʻiliʻi,ʻo nā candies a me nā kuki wale nō he mea nani, he kānana maʻamau ia no ke kāʻei.
Hoʻomaopopo a hōʻoia: ka berena + pata no ka kakahiaka kakahiaka -ʻae, no kaʻaina awakea. ʻAʻole me ka lama,ʻaʻole hoʻi me ka'ū. ʻO kēlā me kēia pata, no ka mea, i loko o 100 grams ka waihona 800 calories. E makaʻala!
Me ka makaʻuʻole, e hoʻopili iāʻoe iho i kahi'āpanalekalekaʻeleʻele maikaʻi (me ke kīʻaha kope), a hiki iāʻoe ke uku aku i ka lua.
I ka hola 16 -ʻokoʻa kahi
ʻO ke kea -ʻo ka hoaaloha maikaʻi loa o ka nāwaliwali a pau, he meaʻai ia eʻai ai a me nā hana maikaʻi no kou kino. Ma waho aʻe o kāna mau lāʻau lapaʻau,ʻekolu mau mea kūpono no ka poho kaumaha: kaʻiʻo kalo, e hoʻoulu ai i ka puhiʻana i nā calories, nā kaluhi momona, a me nā polyphenols, nā mea maikaʻi loa o ka pōloli. Me ka kē, hiki iāʻoe keʻai i ka lima o nā lau, almonds, aiʻole nā hua maloʻo. E hoʻopiha iāʻoe i ka ike.
E makaʻala i nā pani. Hoʻohana lākou i ka hopena e like me ka mea e haki ai lākou i ka hana o kaʻai a hoʻonui i ka makemake eʻai i kahi meaʻono.
Eʻai i ka home a iʻole paha
E hōʻole, e hoʻomaikaʻi iāʻoe i ka wā e hoʻokuʻu hou anaʻoe i kahi kīʻaha,ʻo kāu mea punahele paha. ʻOiaʻiʻo,ʻaʻole maʻalahi kēia, akā he mea pono loa ia no kou kino, no ka mea, ua ho'ōlaʻoe mai ka caloʻai. Pēlā, e hōʻike i kou mahalo i kou helehelena a no ke kūlana maikaʻi.
ʻO ka lua o kaʻona waina e waiho i ka hapalua i piha. Mahalo i kēia no kaʻaina awakea me nā hoaalohaʻaʻole ponoʻoe e hāʻawi hou i kekahi kīʻaha waina, a pēlāʻoe e ho'ōla ai mai 100 a 300 calories.
A i kēlā me kēia lā
E kau ma kou keena kokoke kokoke i kaʻaʻahu nani loa a iʻole kahi pōpō pokole e pili ana iāʻoe i mea hoʻonāukiuki. Noho lākou i luna ou? Aloha! No laila,ʻaʻohe pono e kū ma luna o ke kaulike, uaʻano maikaʻiʻoe. Keʻikeʻoe e hoʻoluliluli pinepineʻoe iāʻoe, e hoʻomau i ka meaʻai māmā no nā lāʻelua a hoʻonohonoho i kahi lā hoʻokēʻai.
Me ka hopohopoʻole, e pane koke i nā nīnauʻekolu. Ehia mau calorie i Coke: 250, 370 aiʻole 450? Ehia i loko o 100 g mayonnaise? Ehia mau - ma ka 100 g o ka sousage maloo?
Pono i nā lā a pau ka mālamaʻana i nā momona momona . No kēia mea, pono e hana i kahi mea hoʻokalakino liʻiliʻi o ka'ōpū a me nā'ūhā i ke kakahiaka a me ke ahiahi. I kēiaʻano, hiki iāʻoe ke hoʻohana i nā meaʻono no ka poho kaumaha, a i kēlā me kēia makahiki eʻoi aku ka maikaʻi.
Maiʻimi i nā palena o Kate Moss, Heidi Klum aʻo Giselle Bundchen, akā e hoʻomaopopo i nāʻano hana a Stephanie (Seymour). ʻO ka papaʻoi loa o kēia makahiki he 40 mau makahiki, a ma waho o nā wahi liʻiliʻi e hōʻike ana i kona mauʻano lush i nā hui hoʻolaha o ke Chantelle keʻokeʻo, nona ka maka. Hōʻike kēia nani iā mākouʻaʻole kona palena i kekahi mea, i ka hamburgers a me ka baleka (akā pehea e hiki ai iā mākou ke manaʻo i kēia?) A ma ke akamai o kahi mea pono'ī (eiaʻo ia heʻoiaʻiʻo maoli). No laila, e lawe kākou i kāna hana a me ka hoʻopoinaʻole i ka hoʻomaʻamaʻaʻana i nā manawa.
ʻO ka manawa kēia e huki ai iāʻoe iho a hoʻihoʻi mai i kāu mauʻano i ka mea maʻamau. Ma waho o ke kāpena o ka pūnaewele kikowaena o Parisaia, ua hoʻokumuʻo Ussin Jean-Christophe i kahi papahana maikaʻi e hoʻonui ai i kou'ōmaʻomaʻo.
E kau i kou wāwae i ka laulā ākea a kūlou i kahi liʻiliʻi, e hele i mua nā lima. ʻO ka Squat me ka laweʻoleʻana aku i kou wāwae mai ka papahele. Ke hoʻokiʻekiʻe, exhale, e pale i kāu pale. Hoʻokuʻuʻia nā kīʻaha, a me ka pahu - i mua. ʻEkolu mau heleʻana he iwakālua manawa.
ʻO nā mea a pau e kū ana, e hoʻoulu i mua (kahi wāwae i mua o ka hapalua, ka lua - i hoʻopaʻaʻia a pololei). Hoʻokumuʻia ka wāwae mua i kekahi mea, a kau nā lima i loko o ka papa. E huki i ka wāwae hope a hoʻohaʻahaʻa i ke pelvis. E hoʻokiʻekiʻe i ke kino, e mālama i ka pale a me ka hele. ʻEkolu kūlana oʻumikumamālima manawa ma kēlā me kēia wāwae.
E hoʻonoho i kou wāwae, kau i kou lima ma ke kua o ka noho. E huki i kahi poʻohiwi, e hoʻonui i ke kino i mua. Pono ke kua i ka pololei. E hoʻokiʻekiʻe i kou wāwae i hiki ai ke laina pū me ke kua. E paʻa i kēia hoʻonohonoho noʻekolu kekona. ʻEkolu mau ala e hiki iʻumikumamālima manawa no kēlā me kēia wāwae.
E moe i kou'ōpū, e kau i kou lae ma kou lima. E hoʻoluli i kou wāwae ma ke kihi o 90C. Holo aku nā kuʻekuʻe i ka papa, i ka hanaʻana i nā hana hoʻolālā. ʻEkolu mau heleʻana heʻumi mau manawa.
E moe ma kou kua. E kau i kou mau wāwae ma ka laulā o nā poʻohiwi, lima - ma ke kino, me ka hoʻomahaʻana o kāu mau wāwae ma ka papahele. Hoʻopili i nā kīʻaha a huki iā lākou, e hoʻokiʻekiʻe i ke pelvis. ʻO ka hoʻomakaʻana, aiaʻekolu mau ala i kaʻumikumamālima manawa, a laila he kanakolu.
Pono e hanaʻia kēia mau hana a pau iʻekolu manawa ma ka hebedoma no nā mahinaʻelua.
Hoʻopuka
No ka hoʻomaluʻana i ke kīpiʻi i keʻano, hoʻohana i kēlā manawa kēia manawa e pale i nāʻiʻo leʻaleʻa - e like me keʻano, piʻi i ke alapiʻi.