ʻAʻole nui nā kānaka i hoihoiʻia i nā mea lahilahi. Eia kekahi, ma waena o lākou (a me nā wāhine me nāʻano nani) "pākuʻi" i nā lepili hōʻino ma luna o lākou. Eia naʻe,ʻaʻole e hoʻopaʻi mauʻia nā kaikamāhine no ko lākou lahilahi. ʻO ka hapanui o nā manawa, ka pohō kaumaha, a pēlā, ua weheweheʻia nāʻano i nā maʻi hormonal. ʻO ia ke alakaʻi aku i ka leanness a me ka nāwaliwali o nā meaʻeha o ka maʻi, ka hiamoeʻole, ka pilikia mau loa, nā hilahila, nā maʻiʻeha. No laila, ma mua o kou heleʻana i kaʻai no ke kālā loaʻa, ponoʻoe e hoʻoholo i nā kumu o ka pohō kaumaha. Ma hope o kēlā, hiki iāʻoe ke koho i ka mele a me kaʻai maikaʻi loa. Pono e hoʻokomo ikiʻia ka mode i kohoʻia, i mea e pale ai i ka hoʻonuiʻana i ke kino. He mea nui e nānā i nā manawa maʻamau. ʻAʻole hiki iāʻoe ke hoʻomaka i kaʻai a hoʻopau koke i ka mea, e neʻe ana i nā koho likeʻole.
I nā lā mua,ʻo kaʻai kai eʻai i nā meaʻai kalo-loloa. Ma keʻano laulā,ʻaʻole e piʻi aku ka helu o nā calorie i pau i kēlā lā kēia lā ma mua o 3000 - 3500 Kcal. Pono nā pāpina he 15%, hapa o lākou - kūpono i ka hānau holoholona (130 - 150 grams i ke ao). Fats -ʻaʻole iʻoi aku ma mua o 30%. Carbohydrates -ʻaʻoleʻoi aku ma 55%. Me kaʻaiʻana, hiki ke hoʻonui i ka liʻiliʻi o ke kino. No ka hoʻemiʻiaʻana o kaʻakika, hiki hiki ke lawe i kaʻailaʻaila (kaʻaila olive maʻemaʻe) i loko o ka nui o nā teaspoonʻekolu i ka lā (i nā salam a iʻole no kēlā mea wale nō). Ke kohoʻana i meaʻai no ka waiwai kaumaha o ke kino, e hōʻole i ka nui o nā haʻalima. Hiki i nā'ōponaʻokoʻa ka nui o ka momona momona, no ka mea eʻikeʻia ai nā paila hou ma nā hihaka a me nā pūhaka.
E hahai i ka'ōlelo no ka loaʻa waiwai:
- Ma mua o kaʻai (no 30 mau minuke) inu i ka hapalua hapalua o ka hua aiʻole ka wai iʻa.
- Eʻai i nāʻaiʻehā i ka lā i nā wahi liʻiliʻi i kekahi manawa.
- Mai hana ma hope o ka ikaika ikaika.
- Includes beans, pasta, bread keʻokeʻo, hua, ke kō, ka meli, nā paʻakai kohuke, nā wai i ka meaʻai no ka hoʻomaikaʻiʻana i ka'ūpena. Eʻai i nā meaʻai.
- Eʻai maʻamau. I kēlā me kēia lā, e hoʻololiʻia kaʻai.
ʻO ka kakahiaka kakahiaka. No kaʻai no ka loaʻaʻana o ka pāʻina kakahiaka maikaʻi loa,ʻo ia kaʻano o nā huaʻai, nā omelets ma ka waiū, ka liʻi, ka koko, ka lihi. ʻAʻoleʻoe eʻai i kēlā kakahiaka kēia kakahiaka. Hoʻokilaʻo Porridge mai nāʻanoʻokoʻa likeʻole, hoʻonui i nā kī (nuts, honey, dried fruits), nā meaʻai'ē aʻe. E nānā i ka nui o ka meaʻai eʻai aiʻoe. Ināʻoi kaʻai no ke kaumaha -ʻaʻole kēia manaʻo hiki iāʻoe keʻai i nā mea a pau i ka lālani. ʻO nā meaʻai, a no ka hōʻiliʻiliʻana,ʻo ia ka mea e mālama i nā makemake o kekahi. ʻO kaʻaiʻole i mālamaʻoleʻia e hoʻonani i ke kino,ʻaʻole makemake.
ʻO kaʻaina awakea. ʻO kaʻai o nā mea momona a me nā moaʻo ke kumu o kāuʻahaʻaina. Eʻai i ka kuke, hoʻomehu a kuʻuki paha no nā kāne. E hoʻomāhuahua i ka helu o nā lā iʻa iʻelua. Loaʻa nā iʻa iʻa i ka mahu, no ka meaʻaʻole eʻeli i nā micronutrients pono. E koho i ke kohoʻana i kou kohoʻana, akā,ʻoi aku ka maikaʻi o nā meaʻai a me ka'ōpala iʻole i hiki ke loaʻa. No ka lawaiʻa a me kaʻiʻo, i kukeʻia no kekahi mau mea, he meaʻono, hiki i ka liʻiliʻi loa.
Pāhili. Hiki iāʻoe ke hoʻomākaukau no ke awakea o ka pō eʻai i nā salamona, nā'āmā'āmā, nā kīʻaha o waho me nā nati, nā'ōpala a me nā hua waina maloʻo. E ho'āʻo i nāʻano likeʻole. Hoʻomahaʻole e hoʻohana i nā hui hou o nā huaʻai, nā mea kanu, nā mea hoʻonani, nā meaʻono. Akā e hoʻomanaʻo,ʻaʻole kēia heʻaina awakea, akā, heʻaina awakea. Mai hoʻokaumaha.
Eʻai. Casseroles, hua hua i nā 'ano likeʻole, nā meaʻai maikaʻi no ke ahiahi. Pono kaʻaina ahiahi i ka caloric a me ka naʻau, no lailaʻaʻoleʻoe makemake eʻai i ka pō. Akā,ʻaʻole hiki iāʻoe ke hoʻokipa i ka pō.
Ma hope o kahiʻai no ke kālā waiwai, hiki iāʻoe ke hana i ke kino o ka wahine. Akā, he mea pono e nānā i ka mea e hikiʻole ai ka hahaiʻana i ka wahine i loko o ka momona. Inā makemake ponoʻoe eʻai i waena o nā meaʻai, hiki iāʻoe ke hoʻolālā i kahi kīhāpai me ka maiʻa, kaʻili kukui a me ka hulu.
Maiʻaiʻoe i ke anu anuanu aiʻole ke ahi wela - nā hoʻopau o ka pāmahana kūpilikiʻi e hoʻolōʻihi i ka uluʻana o nā enzymes e kōkua i ka hoʻokuʻu i nā meaʻai. ʻO ka nānāʻana i kahiʻai no ke kālā waiwai, e mālama pono i ka hana kino. ʻO ka hoʻoikaika kino i loko o ka lumi hau a ma ke kaʻawale, me kahi kohoʻoi meaʻai hoʻonāwaliwali, e kōkua i ka hoʻololiʻana i nā caloriesʻai i ka puʻupuʻu puʻupuʻu,ʻaʻole i nā waihona momona.