ʻO ka hapa nui o nā'ōlelo manaʻo e pili ana i nā meaʻaiʻai e pili ana i ka pilikia o ka hoʻokuʻuʻana i nā kilo kilokikaʻoi aku. Akāʻoiaʻiʻo, heʻokoʻa ka nīnau:ʻaʻole pono e loaʻa kēia kaumaha nui, e ho'āʻo e mālama i loko o nā kūlana kūlohelohe maʻamau, aʻo nā mea a pau e kūpono. Ke hāʻawi aku nei mākou i kekahi mau'ōlelo aʻo mai nā kauka kaulike, e like me ka mea iʻole e momona ka mea palaualelo i ko lākou mau hope. 1. Mai hoʻonele iāʻoe iho i kāu punahele punahele.
Ua hōʻoluʻolu mai nā mea'aiwaiʻAmelika iā mākouʻaʻole mākou e haʻalele i kaʻai a mākou e makemake ai. ʻAʻole kahi kīʻaha e pakuhi iāʻoe i ka waiwai waiwai,ʻo kāna mau mea pili.
2. E waiho i ka papaʻaina me ka hopohopo o ka pōloli pōloli
Maanei, e hoʻokani mākou i kahi pāʻani lōʻihi o ka inu inu waina: pono kahi wahine wahine i hoʻonoho i kaʻili ma ka pāʻani ma hope o ka pauʻana o kēlā me kēia'āpana. Mahalo i kēia hana,ʻaʻole wale ka manawa e hoʻopau ai.
3. E hōʻoia aia ma ka hapalua o nā huaʻai āu e mōhai nei.
He mea maʻalahi ka mea huna:ʻo ka fiber a me ka wai i loko o nā mea kanu e hoʻopiha i kou'ōpū me ka nui o nā calorie.
4. E hoʻoholo i kāu mea i makemake loa.
Ināʻaʻole ka palena o nā huahana (nā pīpī, nā nati, nā kukui, nā hua waina, a me nā mea'ē aʻe), a makemakeʻoe i nā meaʻelua, a lailaʻoi aku ka maikaʻi e pipili aku i kahi mea, e like me keʻano, e lawe i kahiʻeke o ka pīni paʻakai a me nā pī.
5. Pono e hoʻomaka i kaʻaina ahiahi me ka salakeke a me ka'ōpena.
Wahi a kēia manaʻo o nā meaʻai lāʻauʻai, keʻai neiʻoe i nā meaʻai hoʻoluʻu haʻahaʻa a waiho maoli i kahi liʻiliʻi no ka papahana kumu.
6. I ka haʻaleleʻana i ka haleʻaina, waiho i kahi hapahā o kāu pāla ma ke pā.
ʻOi aku ka maʻalahi o ke loiloi maʻaneʻi: nā'āpana, ma keʻano he rula,ʻoi pālua ka nui e like me ka mea e pono ai.
7. E hōʻole i ka maloʻo.
Ke manaʻo mākou e pōloli mākou, inā he kuhi kēia. ʻO kaʻoiaʻiʻo, makemake waleʻoe e inu. E ho'āʻo e inu iʻehā'ekani wai ma loko o ka lā. E hoʻomoʻi i kahi lemon, ma laila e nui aku nā huaora, a heʻoluʻolu ke ala.
8. Mai hoʻopaʻa i kou pilina i kaʻaiʻana i ka lā, iʻole e pōloli i ka pō.
Ināʻaiʻoe i keʻano maʻamau o ka lā, e emi loa ka poino i nā mea o kāu pumehana i ke ahiahi a me ka pō.
9. Maiʻaiʻoe i mua o ka TV.
Akā inā makemakeʻoe i kahi mea e "hoʻolimalima" no ka pāʻani TV maikaʻi a iʻole ka hōʻike TV, eʻoi aku ka maikaʻi o kaʻaiʻana i kekahi mea waiwai i ka fiber. ʻO ka popcorn a hua hua paha e hoʻopiha iāʻoe i nā calorie liʻiliʻi ma mua o nā "yummies".
10. Ke hele nei i ka pāʻina,ʻaʻohe meaʻeha keʻai i kekahi mea mālamalama.
Ināʻoe eʻai i ka lima o nā hua aiʻole kekahi hua, a laila,ʻaʻoleʻoe e hoʻomana i nā mea i kohoʻia.
11. Inā ua pōloliʻoe, ponoʻoe i kahi kīʻaha.
E mākaukau no kaʻoiaʻiʻo i ka pō e pōloli anaʻoe. ʻAʻoleʻoe e halihali ana i kāu hua lima lima a iʻole kālepaʻai. Hoʻoholo ka poʻe Dietitians i ka hoʻohanaʻana i kahi hua'ōlelo maikaʻiʻole a me nā lāʻau kī, aiʻole ka muesli i loko o nā kīʻaina.
12. E lilo i meaʻai meaʻai i kēlā me kēia manawa.
Nīnau ka poʻe Nutritionists e hoʻomaha ana ko mākou kino i nā manawa palekana holoholona.
13. E koho i nā meaʻai āpau a me ka pale i ka palaoa keʻokeʻo.
ʻAʻole hiki iāʻoe ke hoʻokaʻawale loa i nā'ōpona mai kaʻai. Hiki i nā kīʻaha piha ke kākoʻo i ke kiʻekiʻe o ke kō i ke koko a hāʻawi aku i ka nui o ka huaʻai a me nā minela. Akā,ʻo ka'ōmaʻomaʻo keʻokeʻo e huli koke i loko o kou kino i ke kō, a ināʻaʻoleʻoe e puhi ia mea me nāʻoihana kino, e hōʻike ia ma ke ano o nā momona momona ma luna o kou puʻu.
14. E hana i ka hana noʻekolu mau hola i ka hebedoma.
Pono nā mea'onike e koi iāʻoe e hele i ke keʻena haʻuki,ʻoiai inā he ala ia i kahi hora i hala mua. Hiki ke hoʻololi iā ia ma kahi hele wāwae i ka awakea a haʻalele i ke kaʻa a me ka metro no kekahi mau manawa i hala mua. Hiki i kahi kaʻa ke waiho iki i mua o kāu hana maʻamau, a laila e hele i kahi peshochkom.
15.ʻO ka hoʻomehanaʻanaʻaʻole ia he panacea no ka waiwai kaumaha.
ʻO ka heleʻana i ka haʻuki ma hope o kahi meaʻai nuiʻaʻole e hōʻoiaʻiʻo e hiki iāʻoe ke uku i nā "infusions" i loaʻa i kou kino me ke kōkua o nā simulators. ʻO ka meaʻai maikaʻi wale nō e hoʻoholo inā he momonaʻoe a iʻoleʻoe he kino wela loa.
16. Maiʻai ma hope o kaʻaina ahiahi.
Nānāʻo Nutritionists i kā mākou naivety: kaʻaina awakea e hāʻawi mai iā mākou i ka calories, a me nā calories -ʻo ka lewa. No ke aha mākou e makemake ai i ka ike inā pono mākou e hiamoe? He aha kaʻu e hoʻolimalima ai?
17. Maiʻaiʻoe i kahi pōʻai.
Mai hopohopo, ma ka hoʻomaʻemaʻe i nā mea a pau maʻaneʻi. Eʻike wale i ka nui o kāuʻaiʻana i nā pōʻai ho'āʻo (nā pēpē, nā nūpepa), e hoʻopiha i nā mea o loko o ka pōʻai ma luna o ka pāpale. Hiki iāʻoe ke hoʻonohonoho i ka nui o kaʻaiʻana, a laila hiki iāʻoe ke hoʻoholo i kekahi manawa i ka manawa e ho'ōki ai i kēia kaʻina hanaʻole o kaʻaiʻana.
18. E makaʻala i nā meaʻala.
ʻO ka heleʻana o kēia mau kikowaena i nā meaʻai e alakaʻi aku ai i ka pīpīʻana, e hana ana i ka luhi. ʻO ka pilikia nui ka hoʻohanaʻana iā lākou. Pili nā meaʻai i nā meaʻona maikaʻi - ka meli a me ka paʻalina maple, ma nāʻano nui - he teaspoon o ke kō. Heʻumikumamāono kalola i loko o kahi teaspoon.
Nā'ōlelo aʻo no ka poʻe palaualeloʻole makemakeʻole e momona
See also
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