Makemakeʻoe i ka meaʻono i ka hana, akā paʻakikī. Aia kahi mīkini kūʻai ma lalo o ke keʻena a me ka hale kūʻai kope a puni ke kihi. A no kaʻoi aku o ka hewa,ʻoi aku ka lā hānau i kēlā me kēia pule o ka makahiki a ke kauoha mau nei kou haku i nā kīʻaha.
No laila, pehea lāʻoe e loaʻa ai i nā pōkole maikaʻi i ka maikaʻi a pale i nā meaʻoi aku iʻoi aku ka nui o kāu waistline? ʻO kāu pai maikaʻi loa,ʻo ia ke kākoʻo iāʻoe iho i ka loaʻa mauʻana i nā pōkole i nā mea maʻalahi .
Ma hope o nā mea a pau, eʻoluʻolu i kahi'āpana'āpiopio he maikaʻi maikaʻi no nā hana a me nā lilo o nā kaumaha. ʻO kaʻaiʻana i kekahi mea i kaʻauinalā e mālama i kāu koko koko, e palu i ka piʻiʻana o ka ikaika, a pale i kou makemake a hiki i kou haʻaleleʻana i ka hana.
ʻO ka Snack Health Best Office
E kūʻai aku i kāu mau papa kiʻi me kēia mau mea maʻamau. A iʻole e hōʻoluʻolu i ka luna keʻena e hoʻopiha i ka lumiʻaina awakea me kēia mau kohoʻoihana maikaʻi.
- Nā hua i pau i ka huaʻia (Līkeke, cherries, etc.)
- ʻO kahi hui ala-momona
- Hoʻoponopono
- Nā kūlaʻau huahana kū hoʻokahi (koho i kaʻole me kaʻole kahepa hou i hoʻomoʻaʻia)
- Hoʻoemi i ka momona a iʻole ka waiʻu pīnoa maoli i mea e hohola ai i kahi maiʻa, i ka'ōlaʻa, i nā lāʻau 'āmiki iʻokiʻia aiʻole i kahi paʻi palaoa
- ʻAmona (kūlohelohe aiʻole i'ōhinuʻia me ka paʻakaiʻole)
- Pākoki makaleka makaleka (Hint: E hoʻonuanu i nā mea e hana ai i ka pua e hoʻololi i nā hua i kahi kuihana kūikawā!)
- Kalo koko wau i hoʻopukaʻoleʻia a me ka baleka paʻakikī liʻiliʻi (He 25 mau calories ka Swiss Miss Sensible Sweets paona, akā he waiwai nui!)
Inā he po'nai kāu keʻena, e noʻonoʻo i kekahi o kēia mau pōpilikia e pono e refrigerated:
- Ka waiū momonaʻole
- ʻO ka waiwai nui-nui,ʻo ka palaoa'ōpala
- ʻO ka mozzarella lālepa ka pōʻaleʻale aiʻole ka laʻi kui
- ʻO kaʻono a me kaʻoliʻoli Kelemānia (Iʻonoʻo: Ke kīʻaha i kaʻaina me ka meli)
- Nā hua i'ūpīʻia (Tip: inā makemakeʻoe i kahi hua manu'ohua iʻoi aku ka maikaʻi, e wehe i ka'ōmole a hoʻopiha i ka waena me ka hummus ma kahi.)
- ʻO ka inu momona
- E hāʻawi i kaʻiʻo no "nā'ōwili"
- Nā lāʻau o Veggie (pēpē pēpē, pepa, celery, hāmele)
ʻO ke Keʻena Health Health Office
Inā makemakeʻoe e hoʻomau i kāuʻai ma ke alanui i ka hana,ʻaʻole wale no ka mea āu eʻai ai, akā,ʻo ia hoʻi kahi mea āu eʻaiʻole ai. Aia nā ho'āʻo ma nā wahi a pau .
ʻO ka papa kīʻaha ma ke keʻena ka mea e hoʻomaka ai ka makaʻu i loko o ka puʻuwai o kekahi mea make. Heʻano kānalua ia i nā manawa a pau e hele aiʻoe! Inā kōkua mauʻoe iāʻoe iho, hiki iāʻoe ke manaʻo heʻole nele i ka mana. Akā, ua noʻonoʻo pahaʻoeʻaʻole pahaʻo ka lole wale nō e huki iāʻoe i kahi paina o kēlā hoa hana? Hiki paha iāʻoe ke makemake i ka wā pāpili,ʻaʻole i nā leʻaleʻa. E ho'āʻo e kamaʻilio me nā mea leʻaleʻa i kekahi mau lā ma ka lālani a hiki iāʻoe ke hoʻomaopopoʻaʻoleʻoe e nalo i ka mālamaʻana.
Ināʻoe e kūʻai i ke kīʻaha kaʻana kaiāulu, e noʻonoʻo i kēia mau hōʻailona no ka mālamaʻana i nāʻaoʻao ma ka ho'āʻoʻana:
- E ho'āʻo e koho pono i ka candy -ʻo ia wale nō i loaʻa i 25 mau calories kekahi minuke a lawe i nā minuke eʻai no lailaʻaʻoleʻoe e paʻi kekahi i kekahi.
- E kau i ke kīpī i loko o ka pahu opaque aiʻole kekahi me ka poʻi.
- E kūʻai i ke kīʻaha me ke kukui aʻaʻoleʻoe i naʻaupō.
- E kau i ke kīʻaha ma kahi'ē aʻe - ua hōʻikeʻia kahi hōʻikeʻana ma kahi kulanui o ke Kulanuiʻo Illinoisʻo Urbana-Champaign eʻai ana nā kānaka i nā hapakoluʻelua hapaʻeliʻole i ka mālamaʻia o kahi pāʻaniʻeono kapuai.
Nā mea kōkua
ʻO ka huaʻaina he koho nui loa no kaʻaina awakea no ka mea he mea ikaika ka hoʻouluʻana o ka ikaika o ka huahua. Hoʻohui iā ia me kahi kinikona liʻiliʻi e like me ka paʻakai liʻiliʻi, ke koko, a me ka pīpī pēpē no ka hāʻawiʻana iā ia i ka "hoʻokau mana" a hiki i kaʻaina awakea .
ʻO ka meaʻai ka meaʻai piha i nā meaʻai a me nā momona. E hauʻoli i nā walnuts a i nā almonds i ka hoʻohaʻahaʻaʻana e like me keʻano maikaʻi e hōʻemi ai i kou makemake a loaʻa kahi momona maikaʻi .
Ināʻikeʻoe iāʻoe iho eʻimi i kahi kīʻaha nui i nā ahiahi a pau, he hōʻailona hōʻailonaʻoeʻaʻoleʻoe eʻai i kaʻaina awakea. E kiʻi i kahi momona maikaʻi o ka momona, protein, a me nā lālā hauʻoli i kaʻaina awakea. Ināʻo kāu meaʻai awakea nā meaʻai kūpono a piha hoʻi, a laila, he meaʻaiʻuʻuku (e pili ana i 100 calories), e like me kekahi'āpana hua aiʻole hoʻokahi auneke o nā hua'ōlelo e pono ai.
Mai hoʻonele i nā mea hoʻonāukiuki e like me ka hopena kokoke e hiki mai ana a me ka leka hoʻomaʻamaʻa e hiki mai ana iāʻoe e hiki i ka meaʻai e hoʻonāukiuki. E ho'āʻo nui i ka hanu no nā minuke wale nō - pono a hana wikiwiki.
Puna
Wansink, Brian, a me al. ʻO ka candy o ka pahu: kahiʻoihana e pili ana i ka manaʻo kūpono a me ka hana maoli. Ka Papa Kakauho o kaʻOihana . 30, 871-875. 1 Mei 2006.