Pono mākou e hōʻoia iāʻoe,ʻaʻole mākou e koi iā mākou iho e kali i nā hopena no ka wā lōʻihi.
No laila, i lalo iho he 10 mau manaʻo no ka hanaʻana i ka haʻalulu kaumaha kaumaha.
1. E ho'āʻo wikiwiki eʻai.
ʻAi mākou me ka wikiwiki loa. Nā hōʻailona e pili ana i ke kīpī mai ka'ōpū e komo i ka lolo i loko o iwakālua mau minuke ma hope o kaʻai waleʻana,ʻaʻole e hoʻolāʻihi he mau minuke he umi. No ka hopena o kēia'ō'ō, uaʻikeʻia he nui nā mea a mākou eʻai ai ma mua o kā mākou makemake. ʻO kēia ke kumu o ka nui o ka momona o nā kānaka ma nā'āinaʻenehana. Hoʻomaopopo iki kaʻai i ka meaʻai e hiki iāʻoe keʻoki i nā calo he 100 hou i kēlā lā i kēia lā, a ma kekahi mauʻoi aku he nui aku,ʻo ia ka mea e pono ai no ka pohō kaumaha.
2. eʻai i nā mea liʻiliʻi mai nā papa liʻiliʻi.
ʻO kahi puna o ka pīpī māla ma kā mākou mau papa nui heʻanoʻuʻuku loa ia! E ho'āʻo e kau i ka meaʻai ma luna o kekahi pāʻani liʻiliʻi a emi loa ka haʻawina! ʻO ko mākou lolo i kēia hana maʻalahi e hoʻomaopopo mai iā mākou ua'ōlelo mākou uaʻai mākou i nā'ōpala a he nui kēia no mākou, a ua hiki iā mākou ke pale aku i ka 100 calories'ē aʻe i kēlā lā i kēia lā.
3.ʻai mau i ka pāʻani.
ʻOi aku 100 mau calories -ʻo ia nā'āla a me nā mīkini, a mākou meaʻaiʻai, i ka wā e hana mākou i kā mākouʻoihana pono'ī a iʻole mākou e kau ma ka papa. E ho'āʻo wale ma kahi pāʻani eʻai i ka meaʻai - pono loaʻia. Ke hoʻohanaʻiaʻoe, aia wale nō ma ka papaʻaina, hiki iāʻoe ke hoʻomalu i ka loaʻaʻana o kāu meaʻai a loaʻa ka manawa e pale ai i ka makemake e "pale" i kekahi mea,ʻoiaiʻoiaiʻaʻoleʻoe e pōʻino.
4. mai kahi pā, eʻai wale.
Pono pono e aʻo i kaʻaiʻana mai kahi pā wale nō. Mai hōʻoki, maiʻai i ka meaʻai mai nā kīla aiʻole nā pahu - ma kēiaʻano, peheaʻoe eʻai ai,ʻaʻoleʻoe eʻike. Mai hoʻoneʻe wale, akā e lawe i kekahi mau kekona a kau i kaʻai ma kāu pāpale.
5. Mai waiho i nā meaʻai me kaʻai ma ka papaʻaina.
Ināʻoe e hana i kekahiʻokoʻa, a laila makemakeʻoe e hoʻonui i nā mea hoʻopiha. A no kēia manawa he mea pono ke hōʻoleʻia, no ka mea e hiki ai ke hopena i nā hopenaʻino.
6. E koho i nā meaʻai maikaʻi a me ka mea maikaʻi loa.
E aʻo i nā meaʻono. He kūpono ka kohoʻana i nā kālā a me nā mea maikaʻi loa a ka mea hiki ke loaʻa. No laila, e loaʻa iāʻoe kaʻoluʻolu hou aʻe mai ke kīʻaha aʻai i ka meaʻuʻuku, a me ke kūlike, e lilo i ka kaumaha.
7. Eʻai pinepine.
E ho'āʻo eʻai pinepine, akā emiʻole. Mai ka papaʻaina he mea kūpono e ala ai me ka manaʻo kaumaha. Loaʻa i ka puʻu, ka nūnū a me nā meaʻai likeʻole.
8. Eʻai no ka meaʻai.
Eʻai no kaʻai - e like me kēlā. Mai'ōlelo i ke kelepona, mai heluhelu i ka nūpepa, mai nānā i ka TV aʻaʻole e hana i kāu hana pono'ī i ka wāʻai. Eʻai wale. Hoʻohāikiʻia i ka manawa o nā meaʻai e alakaʻi i ka laweʻana o ka meaʻai me ka 'āpono, no ka mea ua pōloliʻoe aʻaʻole paha.
9. E mālama i ka hoʻohanaʻana o ka wai ("calories").
E mālama i nā mea caloric o nā mea inu e inu aiʻoe. ʻO ke kahaha,ʻo kaʻoiaʻiʻo e hiki ke hōʻemi i ka hoʻohanaʻana i nā calorie nui, kahi e pono ai ka wahine no ka pohō kaumaha, e lawa ia i ka hoʻokuʻuʻana mai kaʻaiʻana i ka waiʻona waiʻona, nā wai a me ka waiʻona. Hiki ke hoʻopiliʻia nā meaʻinoʻino o Caloric me ka wai, ka wela, ke ke, a me ke kō.
10. Hoʻoponopono i kou mau makemake.
Inā makemakeʻoe eʻai i kahi meaʻai, makemakeʻoe e kali i 5 mau minuke. Inā ma hope o ka halaʻole o ka makemake, lawe wale i ka moa a kau i luna iʻelua mau'āpana o ka mea i makemakeʻia aʻai. Hūnā i ka ukali.
ʻoluʻolu iāʻoe !!!