Aʻo kēia mau makemake kū'ēʻole,ʻaʻole i loaʻa i nā makuahine e kali ana, nā mea i hoʻololiʻia e nā loli o ka hormonal no nā koho kūpono, akā no nā kānaka maʻamau. ʻO ka pinepine o nā manaʻo e weheweheʻia e nā poʻe e like me ka pono o ke kino, aʻae like kekahi mau meaʻai i kēiaʻano. Ua maikaʻi nā mea a pau, akā,ʻo ka noi eʻemo koke i kahi keke eʻoi aʻe ana ma mua o ka hanaʻana i kahi kāloka:ʻO kā mākou mau pono: i nā manawa a pau, he kanaka e pono e ola, e hāʻawi ana i ka ikaika nui a me kaʻaeʻana e mālama i nā manawa no ka "ua ua" ka meaʻono loa. Akā, i ka waihoʻana i loko o mākou i kēiaʻano hana mālama ola,ʻaʻole i manaʻo ka'ōpena i ka heleʻana o nā supermarkets, nāʻanuʻu me ka hauʻupaʻa a me nā pōʻaiʻai i kēlā me kēia kihi. Ma mua o ka hoʻopihaʻana i ka manaʻo o ka pōloli i nā mea lahilahi - e haʻi mākou i loko o kā mākou puke.
Akā,ʻo ka hoʻolahaʻiaʻana o nā halihali lehulehu a me ka hana maʻamau ... Ke hoʻololiʻia nei e makemake mau ana ko mākou kino i ka caloric. A ināʻoe e hoʻopiha i kona mau makemake i nā manawa a pau, a laila me keʻano maikaʻi e loaʻa koke ana iāʻoe ke aloha. E like me ke kauʻai, - hōʻoia i nā mea'onaolai'ē aʻe i makemakeʻole eʻae aku i kēia kumumanaʻo "inā makemakeʻoe,ʻo ia hoʻi ka pono." Ma loko o laila,ʻike wale lākou i ka hōʻike o nā nāwaliwali o ke kanaka a me ka'ōleloʻana e koho i kaʻai, i alakaʻiʻia e ka manaʻo,ʻaʻole i nā manaʻo. Ua nānā pono nā kānakaʻepekema i nā "mea makemake" loa eʻike ai i ke kumu o ko mākou manaʻo e pono ai iā lākou a me nā mea maikaʻi a lākou e hāʻawi mai nei iā mākou. ʻO ka poʻe i manaʻo e hoʻolohe i nā'ōlelo aʻo a ke kino, akā hoʻomau mau i kaʻoluʻolu, ua hāʻawi nā luna kaulike i nā mea kūpono.
Makemake wau: nā lelo a me nā meaʻono
- ʻO ka mea i nalo. Loaʻa paha i ke kino ke kō,ʻo ia nā mea'aleʻaleʻa maʻalahi, e lilo ma keʻano wikiwiki o ka ikaika no ka kino a me ka lolo. Akā, ināʻaʻole i hoʻohana kokeʻia ka waiwai, uaʻoluʻoluʻo ia e waiho i nā mea momona.
- Ma mua o ka hoʻololiʻana. ʻO nā huaʻono a me nā wai hou. Loaʻa lākou i ka nui o nā huaʻaleʻa, akā, emiʻole nā calorie. Eia kekahi, he mau huaʻai C nō hoʻi, he mea'ahaʻoha kaulana, a me nā mea kanu e pono ai no ka hōʻiliʻili maʻamau.
Makemake wau: nā'āpana
- ʻO ka mea i nalo. ʻO nā kumukūʻai mai kahi pōpō he mea nui maoli ka paʻakai a me ka momona. No ka hōʻoiaʻana i ko mākou makemake kino, hikiʻole i ko mākou kino ke - hikiʻole i ka meaʻai i kēia manawa ke hoʻokuʻu i kahi hemahema aʻaʻole kekahi. Akā, keʻai nui nei mākou i kēia mau mea. No laila, eʻoluʻolu kākou - no ka mea, makemake waleʻoe e paʻi me kekahi mea eʻoluʻolu ai.
- Ma mua o ka hoʻololiʻana. Pākē. Hiki ke kinona ma ka calories (emi malalo o 100 kilokalo i 100 pahu), akā, ua waiwai ia i nā mea kanu hoʻomalu, hāʻawi a hāʻawi i nā huaora o ka hui B. E hoʻomākaukau i ka pumehana iāʻoe iho, i loko o ka mīkiniʻunu aiʻole i loko o kahi wela me ka momona, kahi paʻakai wale nō. E lilo ia i meaʻona a māʻona.
Makemake wau: i kaʻaila cream aiʻole ka paʻiʻalani
- ʻO ka mea i nalo. ʻO nā mea hauʻoli! No ka meaʻaʻole ia he meaʻai, akā, heʻoluʻolu ia a heʻaila, he waiū, he sukakeleka, ke kokolekale ... Ua hoʻolululu lākou i ka waha, akā e like me nā momona a pau, ua kiʻekiʻe lākou i nā calories, a keʻokoʻa, ua kiola lākou i ka insulin i loko o ke koko, a laila - "pōʻino" ka pōloli, hikiʻole ke mālama.
- Ma mua o ka hoʻololiʻana. Nā meaʻoluʻolu'ē aʻe a me nā mea momona maikaʻi mai nā hua laʻa me ka momona momona. No ka laʻana, hiki iāʻoe ke hana i ka mīkiniʻeleʻele i ka waiu me kaʻaila i loko o ka mea kanu no nā minuke heʻelua a iʻole eʻoki wale i ka yogurt a me nā hua maikaʻi loa i ka pīpī liʻiliʻi. Ināʻaʻoleʻoe eʻoluʻolu e maʻa iā lākou me ka'ōmole, kaʻaila kawa a me ka paʻakai, a laila e lilo ka meaʻai i meaʻai. ʻO ka milikō a huaʻona pahaʻaʻole ia e hōoweliweli i ka'elike, ināʻoe e hoʻohaʻahaʻa i ke kō.
Makemakeʻoe: he hamburger me nā mea kanu French
- ʻO ka mea i nalo. ʻAʻohe mea kūikawā nui loa e like me keʻano o keʻano o ke kinoʻaʻole i hāʻawi,ʻo ia hoʻi he pono wale kaʻai me ka ho'āʻoʻana. No kaʻaiʻana i kēia hihia,ʻo ka momona ke kuleana. ʻO ia, heʻoiaʻiʻo, he mea pono ia no ke olakino, akāʻaʻoleʻo ka mea i loaʻa mai iā mākou mai kaʻai wikiwiki. ʻO kēia mau pālahalaha, loaʻa iā mākou,ʻo ka mea nui, nā momona i hoʻopihaʻia,ʻo ia ka cholesterol hoʻokahi, a he mākaukau mau e hoʻopili i nā kīʻaha koko.
- Ma mua o ka hoʻololiʻana. ʻO ka cheese toy (no kaʻonoʻaʻole kūpono, akāʻaʻoleʻoe i kaupalenaʻia i ke kohoʻana o nā mea hoʻolauleʻa), ka lama, ke keokeo a iʻole nā hua'ōlelo (walnuts, almonds, hazelnuts). No kēia mau huahana e loaʻa iāʻoe he nui nā protein a me nā momona, akā pono, hoʻomahaʻoleʻia, aʻo ia ka omega-3 a me omega-6 kaulana, e palekana ana iā mākou mai kaʻelemakule kahiko a me nā maʻi o ka maʻi.
Makemake wau: hulikalaka
- ʻO ka mea i nalo. ʻO ke kikikōne kahi magnesium, he antidepressant kūlohelohe nui, a he mea kōkua i ka hanaʻana o ke serotonin, he hormone o ka hauʻoli a me ka hiamoe maikaʻi.
- Ma mua o ka hoʻololiʻana. Ināʻoluʻoluʻoe i kahi'āpana kokoleka pouli, a lailaʻaʻoleʻoe e pono e pani i ia. Akā ināʻaʻole hiki iāʻoe ke hōʻoki a hiki i kaʻaiʻana i nā tile a pau, e aho e lawe i ka lima o nā hua maloʻo (nā huapalapala maloʻo, nā hua waina, me ka maiʻa maloʻo) - piha hoʻi lākou i ka magnesium, akā,ʻaʻole i ka momona no ke kiʻi.
Makemake au:'ōniʻiʻia nā nati paʻakai, pinepine pinepine
- ʻO ka mea i nalo. ʻO ka momona a me ka paʻakai i loko o kahi kī liʻiliʻi,ʻaʻole iʻikeʻia heʻai. ʻAʻole he mea kupanaha - no ka mea, he nui kēia "punaeʻa" punahele no ka pilikia. He mea maikaʻi ke ho'āʻo hoʻokahiʻana, a ua ulu kokeʻia ka hana, a ma kēia ao hou, ua lawa ka manawa. Hoʻomaʻo mākou i kēia mau huaʻai no ka hoʻomaha, kokoke me kaʻikeʻole. Akā hoʻi, i loko o 100 mau'emeke o ke kani - 600 kilokalo!
- Ma mua o ka hoʻololiʻana. ʻO kekahi mea hoʻonanea - hoʻomākaukau mākaukau i ka sanwini me kekahi iʻa miko liʻiliʻi aiʻole caviar ma kahi'āpana berena me kahi'āpana lemon. ʻOi kēia meaʻai, paʻakai,ʻaila (omega-3 a me 6), nui loa i nā protein,ʻo ia hoʻi ke kūpono loa. ʻO ka mea'ē aʻe,ʻaʻole hiki iāʻoe ke moni iā ia ma ke hele aʻaʻoleʻoe e hiki ke hana, no laila e loaʻa iāʻoe nā pōmaikaʻi holoʻokoʻa, akā, e hōʻole i nā calories'ē aʻe.
Makemake wau: he pā
- ʻO ka mea i nalo. ʻO ka palaoa mai ka palaoa wili palaoa paʻakikī e noʻonoʻo pono. Aia i nā meaʻona - he mau mea pono loa, he nui nā'ōpeluʻakika, he kiʻekiʻe loa ka'eneke glycemic (ʻo ia hoʻi, inā ua pihaʻoe, e hoʻi wikiwiki ka pōloli). Akā, kapaʻia nā meaʻai e nā meaʻai e kapa nei i ka hua "mea ulu" - keʻokeʻo a me kaʻoluʻolu,ʻo ia ke kumu o ka makemake nui eʻai.
- Ma mua o ka hoʻololiʻana. Ka berenaʻai, nā pōpōʻai kūikawā, ka muesli. Hoʻomanaʻo lākou i nā mea nui mai ka palaoa mai, aʻo kā lākou index index ka mea haʻahaʻa, no laila ua lōʻihi lākou no ka lōʻihi o ka manawa, a ke emi nei ka hopena o nā kiʻi i makemakeʻoleʻia.