1. E hoʻohana i nā papa liʻiliʻi.
ʻAʻole ia he mea nui inā e ho'āʻoʻoe eʻimi i kekahi mau paona hou aiʻole e mālama wale iāʻoe iho,ʻo ka maikaʻi maikaʻi loa e hiki ai iāʻoe ke hana no kou pūhaka a me kou olakino,ʻo ia ke pani i nā papa nui me nā mea liʻiliʻi. Ua hōʻoia nā kānakaʻepekema i ka hoʻololiʻana o nā papa me ke anawaena he 30 knm i kēlā me kēia pahu me ke anawaena o 25 knm e hoʻemi ana i nā calorie e 22%. ʻO ka hoʻopiliʻana i nā papa, i ka manawa wale nō o kaʻaina awakea, pono e hele i waho o 5,000 calories ma kēlā me kēia mahina mai kāuʻaiʻana. He mea maʻalahi keʻai pono.
2.ʻO kēlā me kēiaʻaiʻana, he hapalua o nāʻai a me nā huaʻai.
He nui nā meaʻai papaʻi kūpono e'ōlelo ana i kaʻaiʻana i nāʻano iʻa 5-9 i kēlā lā i kēia lā, akā, ma muli o kēia kaʻina kānāwai,ʻaʻoleʻoe e pili i nā helu paʻakikī. No ka kakahiaka kakahiaka, e hoʻopiha i ka pāʻani me nā hapaluaʻohe, aʻo ka hapalua me ka hua hou a iʻole ka banana maile. No kaʻaina awakea, eʻai i ka hapalua manoma a me nā huaʻelua. No kaʻaina ahiahi, he 50% o kaʻepa e lawe i ka salakeke, broccoli, asakagus, ka puaʻaleʻa, a iʻole nā huaʻai'ē aʻe. I kaʻaiʻana i kēiaʻano, e lako anaʻoe i nā meaʻai a ma ka manawa hoʻokahi e hoʻemi i ka nui o kaʻaiʻana i nā momona a me nā calories (keʻoleʻoe e hoʻopiha i ka nui o ka mayonnaise momona a iʻole ka kirimaila maikaʻi).
3. Maiʻai i ka wā e hele ai.
ʻO ka pilikia nui ma ka hopuʻana a me kaʻaiʻana i ka meaʻai ma ka heleʻana,ʻo ia ka mea i kapaʻia heʻai wikiwiki. Aʻo ka hapaʻuʻuku o ka meaʻai (ʻo ka mini putea, ka pēpē liʻiliʻi a me ka colaʻai) he 800 calories, aʻoi aku ka nui ma mua o ka wahine pono eʻai i ka manawa hoʻokahi. I ka wā eʻai ai mākou i ka hele, hiki i ko mākou lolo ke kākau i ka meaʻai i meaʻai, no ka nui o nā calories mākou e loaʻa ai, e hiki ai i kaʻaiʻana.
4. ka liʻiliʻi o ka papa inoa o nā meaʻai o ka pāʻani mea,ʻo ka maikaʻi.
ʻO ka hapa nui o nā meaʻaiʻoi loa loa a maikaʻi loa, hoʻokahi wale nō mea hana: broccoli, spinach, blueberries, etc. ʻO ka papa nui o nā meaʻai,ʻo ia hoʻi, ka nui o ke kō, ka paʻakai, nā meaʻono. He aha ka mea kūponoʻole i ka meaʻai?
5.ʻAʻole pono kaʻaiʻana i nā meaʻaiʻaiʻole.
ʻAʻole i lōʻihi i hala kekahi manawa ua hana kekahi pūʻulu o nāʻepekema i kahi haʻawina e hoʻohālikelike ana i nā kumukūʻai o nā hua kūpono a pono me nā kumukūʻai kūponoʻole. (ʻO kēia kahi o ka papahana i hoʻomākaukauʻia e kōkua i nā keiki eʻike pehea e hoʻomaka ai eʻai pono). Me nā kumu kuhiʻole,ʻo ka kohoʻana o nā huahana iʻoi aku ka maikaʻi ma ke kumukūʻaiʻaʻole iʻoi aku ka maikaʻi ma mua o nā huahana kūponoʻole. ʻO kaʻoiaʻiʻo, ua hōʻoiaʻia nā hua kūpono i kaʻoihana waiwaiʻoi aku. Aʻaʻole kēia e noʻonoʻo ana i ka koho e hoʻololi hou i ka meaʻai me nā pīni a me nā lelo aiʻole mai kēlā manawa i kēia manawa e hana i ka mea kanu ka home ma mua o ka heleʻana i ka cafe.
6. E hoʻolimalima hou i mau minuke heʻumi hou i ka lā e maopopo ai ka pololei o kāuʻai.
Hoʻohauna i kekahi mau minuke i ka hoʻolālāʻana i ka meaʻai e olaʻai ai, ponoʻoe e mālama i kou olakino a me ke olakino o kouʻohana. ʻO ka mea pōʻino, he nui nā mea e pili ana i kēia pilikia. Ke hōʻikeʻia nei nā haʻawina i ka University of Food Industry ma Los Angeles, he mea maikaʻi, i kāluaʻia i kaʻainaʻaina home, ma ke kaulike, heʻumi mau minuke wale nō ka lōʻihi ma mua o ka hoʻomākaukauʻana i nā huahana kūponoʻole a kauoha paha i nā meaʻai i hoʻomākaukauʻia. Inā 'oe e kuke me ka palena, a laila, i ka hopena, e mālama i ka manawa. A mai poinaʻoe: ka piha, ka maʻi maʻaki a me ka maʻi maʻi, alakaʻi i nā kauka a me nā haukapila, kahi e hoʻonui ai i kou manawa a me kāu kālā.
7. E aʻo i kāu mau meaʻai.
Hiki keʻike makaʻia keʻano o kēlā me kēia 5 makahiki a iʻole ka meaʻai pihiʻai,ʻo ka maʻamau he mea ikaika loa no ka meaʻai. Akā, e hoʻolohe ana nā meaʻono a hiki ke aʻo i nā mea hou a me nā meaʻono'ē aʻe. Ke hoʻololiʻoe i nā mea i hoʻomahaʻoleʻia i hoʻomoʻaʻia me ka sodium i kāuʻai a me nā meaʻono i hoʻolālāʻia i ka momona i kahi meaʻoi aku ka maikaʻi, e kaliʻoe i hoʻokahi iʻelua pule i mua o ka hoʻonaneaʻana o kāu mau meaʻai. Mai noʻonoʻo e makemake hou i nā loina hou a me nā ho'āla koke (aʻo ka mea i manaʻoʻoleʻia e kāu mau keiki). E hoʻomau i ka lawelaweʻana i nā kīʻaha hou, pololei, aʻaʻole e liʻuliʻu e hoʻomanaʻoʻoleʻoe a me kou mau lekaleʻa, no ka mea he aha kēia mea a pau.
8. Eʻai i kaʻai ma mua o kouʻikeʻana.
Ho'ēmi i ka kaʻina o nā meaʻai. E hoʻolohe i ka mea āu eʻai ai. E oki ke hānaiʻiaʻoe i kahi o 80 pakeneka. Ma hope o ka hoʻomahaʻana, eʻike pahaʻoe e "aneane piha" i nā hola i hala iho nei ua "piha piha" ia i kēia manawa. Hōʻike nā haʻawina i ka hoʻoemiʻana i ka lihi o kaʻai, hiki iāʻoe ke lilo i 10 kilokani kaumaha o ka makahiki.
9. Noho i lalo no kaʻaina awakea me kaʻohana a pau.
Ināʻoʻoe wale nō a me kāu kāne a iʻole heʻohana o nā kānaka he 12, ke koi aku i nā mea a pau e mālama i ka hola o kaʻaina awakea me he kanaka pule lā. He mea liʻiliʻi paha kaʻaiʻana o nā keiki eʻai me ko lākou mau mākua i ka meaʻino, kaʻai, a me ka momona. ʻO nā mākua iʻai me kā lākou mau keiki, ua māʻona lākou i ko lākou olaʻohana.
Ma muli o nāʻano he nui,ʻo nāʻohana eʻai pū ana,ʻaʻole i liʻiliʻi i nā maʻiʻeleʻele, hoʻohana lāʻau lāʻau, puhiʻawaʻawa a me ka hōʻawa. ʻO kēia mau hopena maikaʻi a pau ka hopena o ia mea maʻalahi me kaʻaiʻana o kaʻohana.
10.ʻOʻoe ka mea āu eʻai nei.
Makemakeʻoe e hoʻonani i kaʻili? Eʻikeʻoe i kouʻili ma muli o ke kahe o ke koko, nā meaʻai a me ka oxygen - aʻo ia hoʻi, koiʻia nā ipu olakino olakino a me ka hua mau o ke kokoʻulaʻula i huaʻia e kou iwi iwi.
ʻO ke ala maikaʻi e mālama ai i ke kino o kaʻaiʻana ia mea e like me ke kaulike kaulike maikaʻi. Makemakeʻoe i ka lauoho nani e like me ka hoʻolaha hale nani? ʻO ka mea mua, ponoʻoe i nā lauoho lauoho maikaʻi, aʻo ka hopena, e hilinaʻiʻia ma ka loaʻaʻana o ka naʻau maikaʻi e hoʻopiha iā lākou i nā meaʻai, a me nā mumū maikaʻi e hāʻawi iā lākou i ka oxygen.
No ka hoʻoikaikaʻana i nā mana o ka noʻonoʻo, pono, ua koho pahaʻoe:ʻO kou hilinaʻi e pili ana i ke olakino o kou puʻuwai, nā mumū, ka ate, a me nā puʻupaʻa (kēlā me kēia ohe) e hana i keʻano mua. ʻO keʻano maikaʻi keʻano maikaʻi,ʻo ia ke hoʻonui i kou olakino ma o ka meaʻai kūpono,ʻo ia hoʻi ka palaoa, ka pīni, a me nā kumu māmā o ka protein, e like me ka iʻa a me ka soy.
ʻO Julia Sobolevskaya , no ka pūnaewele