Nā manaʻo a me nā'ōlelo aʻo ma mua o ka hoʻohanaʻana i ke Kānāwai
Ke ho'āʻoʻia neiʻoe e ho'āʻo i kaʻaila Koa? ʻO ka polokalamu hoʻopalekana wikiwiki, i kapaʻia kekahi manawa "3 Diet Diet," nui loa ma ka pūnaewele. Akā, hana ka Pūʻali Koa?
Wahi a kekahi mau manaʻo pilikino Koa, hiki iāʻoe ke lilo i 10 paona i kēlā me kēia pule aiʻole 30 paona i loko o ka mahina i kouʻaiʻana i nā meaʻai e like me vanilla ice cream a me nā'īlio wela. Hona maikaʻi, huh?
ʻAe, aia kahi iʻa.
Pehea ka Hanaʻana o ka Koa Koa?
ʻO ka'Āpana Koa-ʻaʻohe ona pilina me ka pūʻali - he "hui pūʻana me ka calorieʻuʻuku, nā mea pāʻani māmā e hana pūʻia me ka hoʻomakaʻana e hoʻomaka i ka hopena kaumaha."ʻO ka meaʻoi loa ia. Akā,ʻo wau keʻike iāʻoeʻo ka mea iʻikeʻia ma kaʻike kaumaha kaumaha,ʻaʻole hiki keʻike iāʻoe. ʻAʻohe pūnaewele a iʻoleʻikeʻikepili i hoʻolakoʻia ma ka pūnaewele e kākoʻo i kēia mau koi.
Pono pono ka papahana eʻai i ka papa inoa o nā meaʻai no nā lāʻekolu (kāu mau lā "on"), a laila e hele i nā lāʻehā. Hoʻolālāʻia ka papahanaʻainaʻekolu aʻoi aku i kēia lā:
Ka Lā Koa Koa (1400 calories)
- Pōʻakai kakahiaka: hoʻokahi'āpana o ka toast meʻelua punetēpu o ka wai pīnati pēpē, hapa hapahā, kaʻeleʻeleʻeleʻele a me ka papa
- ʻO ka Lunch: hoʻokahi'āpana berena aiʻole ka pālolo, hoʻokahi hapalua o ka tuna, kaʻeleʻeleʻeleʻele a me ka papa
- Nīʻaha:ʻekolu mau ounce o ka meaʻai, hoʻokahi kīʻaha o nā piʻa uliuli, ka hapalua o ka maiʻa, hoʻokahi'ōpili liʻiliʻi, hoʻokahi kīʻaha vanilla ice cream
Ka LāʻElua Koa (1200 calories)
- Breakfast: hoʻokahi'āpana o ka toast, ka hapalua o kaʻaila, hoʻokahi hua manu
- Lunch: hoʻokahi kīʻaha pīpī, hoʻokahi hua liʻiliʻi paʻakai,ʻelima haʻuki paʻakai
- ʻAluaʻAla:ʻAlua mau'īlio'āpana, hoʻokahi kapu broccoli, ka hapalua o kaʻaila, hoʻokahi kīʻaha vanilla ice cream
ʻO kaʻekolu lā hauʻoli (1100 calories)
- Breakfast: kahi'āpana o ka cheddar, hoʻokahi'ōkō liʻiliʻi,ʻelima'ōkiki paʻakai
- Lunch: hoʻokahi'āpana o ka meaʻai aiʻole ka mea hoʻonā, hoʻokahi i ka moa
- Kaʻaina ahiahi: hoʻokahi kīʻaha o ka tuna, ka hapalua o kaʻaila, hoʻokahi kīʻaha vanilla ice cream
Uaʻaeʻia nā pani i kauʻia ma ka papahana i nā wā a pau e noho aiʻoe i loko o nā kaloila. Ma kou mau "hele", e'ōleloʻiaʻoe eʻai i 1,500 mau calories i kēlā lā i kēia lā.
No ke aha i mahalo nuiʻia ai kaʻai? ʻO wai ka mea i hana i kēia meaʻai i ke'enele ipurangi? ʻAʻole maopopo iā ia ka mea ma hope o ke kumumanaʻo. ʻO ka'ōlelo ma ka pūnaewele a me ka'īpuka "pāpā" e alakaʻi iāʻoe e manaʻoʻiʻo aia he mea hana maoli maoli ka mea hiki ke pane i nā nīnau a hāʻawiʻole paha i nā kiko'ī hou e pili ana i kaʻAi Aupuni Koa. Akā, ua ho'āʻo wau eʻae aku iā lākou i nā manawa he nui aʻaʻohe mea i pane mai. ʻO kaʻu kohoʻoi loa,ʻo ia he mea hoʻolaha kālepa-ʻaʻole he mea lawaiʻa waiwai-ʻo ia ka mea i kūkulu i ka pūnaewele e loaʻa ai ka uku mai nā hoʻolaha i ukuʻia.
Ke hana nei anei ka'Āina Koa?
He polokalamu hoʻolālā calorie ka pāʻani Koa. Keʻokiʻokiʻoe i nā calories a hana i ka pauʻole o ka'ikehu , e puhi ana kou kino i ka momona i ka wahie a liloʻoe i ke kaumaha. No laila e lilo anaʻoe i ke kaumaha ma luna o ka Pūʻali Koa? ʻAe, makemake pahaʻoe. Akā hiki paha iāʻoe ke kau i ke kaumaha ma hope o ka pauʻana o ka papahana.
Eia ka mea e pono aiʻoe eʻike ma mua o ka ho'āʻoʻana i ka papahana:
- ʻAʻole hiki keʻai iʻekolu lā. ʻAʻohe lā i hala. Pono pono ka papahele e hōʻemi i kāuʻai i nā manawa a pau. Ke'ōlelo nei ka pūnaewele iʻekolu lā "ma" a me 4 lā "mai", akā ma kou mau lā i palenaʻoleʻoe i 1,500 calories. Ua hoʻolakoʻia nā'ōleloʻai no ka maikaʻi no kāu mau lā. Akā,ʻo ka mea eʻai i nā meaʻai maikaʻi kaiʻaiʻole,ʻaʻole pono he'īlio hopena maikaʻi a me ka papa hana hauʻikuma no ka pohō kaumaha. Pono lākou eʻili wale i nā meaʻai eʻai ai lākou.
- Hiki i nā mea i makemakeʻia ke hana i ka waiwai kaumaha. Inā hiki iāʻoe ke lilo i kahi paona ma mua, hiki iāʻoe ke pau i ka loaʻaʻana o ke kaumaha ma hope aku. No ke aha mai? Ke aʻo iāʻoe eʻai i nā meaʻai e hiki ai ke hōʻemi i ka waiwai i nā'īlio wela a me ka ice cream. Hoʻoikaika ikaikaʻia ka mana o ka'āpana, akāʻo ka hapanui o mākou he laʻa no ke kohoʻana i nā meaʻai ma hope o kekahi manawa. ʻO kaʻaiʻana i nā'īlio wela me ka nui o ka hauʻopaʻaʻole wale ka maʻiʻole akā hiki ke maʻalahi i ka waiwai ma ka holo lōʻihi.
- ʻO kaʻaila Koa wale nō ka helu kalo i loko o ka hoʻololi. ʻAʻole kaʻokoʻa o ka'Aihana Koa ma kekahi papahana'ē aʻe e koi ana iāʻoe e helu i nā calorie e lilo ai ka kaumaha . Ma kāu mau lāʻekolu i ka "nā" calories e heluʻia noʻoe, akā inā waleʻoe eʻai i keʻano likeʻole o nā meaʻai e manaʻoʻia. Inā makemakeʻoe e hoʻololi i kekahi meaʻai ma kāu mau lāʻekolu "ma" e ponoʻoe e ana i kāuʻai a helu i nā calories. Ma kou mau lāʻehā "i waho" ponoʻoe e mālama i kahi loʻiʻai a helu i nā calories.
- He mea paʻakikī nā kuleana pilikino. ʻO nā meaʻaiʻai he "hoʻokahi o nā meaʻai maikaʻi loa." Ke'ōlelo nei lākou i nā mea make e pale aku i nā meaʻalaʻona no ka meaʻaʻole lākou "maikaʻi iāʻoe." Akā,ʻo ka pūnaewele kekahi e komo ana i nā meaʻai e like me nā'īlio wela a me nā pīkī nā hoʻolālā. ʻO kēia nā meaʻai i hoʻomololeiʻia a loaʻa i loko o nā mea i pili i ka piʻi nui o ke kanesa a me ka maʻi maʻi.
- Aia nā manaʻoi aku o ka hoʻokēʻai pinepineʻana . I kēia mau lā, ua hoʻomakaʻia e ka Pūʻali Koa e hōʻike i nā hōʻikeʻepekema e kākoʻo i kā lākou papahana. ʻO ka pilikia o kaʻikeʻepekema e pili ana i nā meaʻai'ē aʻe,ʻaʻole i kēia'ōnaehana 3 lā. Eia kekahi laʻana,ʻikeʻia e ka pūnaewele kahi noiʻi i alakaʻiʻia e ka meaʻepekema olakino Krista Varady. Akā, ua alakaʻiʻia kāna noiʻiʻana e kākoʻo i kānaʻai (KeʻAiʻAi Lā Loa),ʻaʻoleʻo ka Mea Koa. Aia kekahi mau'enepekema e kākoʻo i ka hoʻokēʻaiʻana o ka manawaʻole, akāʻaʻohe (ʻo wau iʻike ai) e kākoʻo i kahi pahu wela a me ka hoʻolālāʻana i ka ice cream.
- Pehea e pili ana i ke kaumaha o ka wai? Manaʻo ka pae i ka wā e lilo ai ka meaʻai ma luna o ka meaʻai, 'aʻole "ka wai wai wale wale nō." Akā,ʻaʻohe mea i kākauʻia no ka kākoʻoʻana i kēlā'ōlelo. ʻAʻole wau i maopopo i ke kumu e manaʻoʻiʻo ai ka mea pule e koi aku me ka loaʻaʻole o nā hōʻailona nui e ho'āʻo ai i kekahi. Ma keʻano maʻamau, i ka wā e loli ai ke kaumaha i ka wikiwiki -ʻo ke kaumaha o ka wai. ʻO kaʻoiaʻiʻo,'ōlelo nā poʻe akamai e hiki iāʻoe ke lilo i 5 paona a hiki i ka 20 paona wai wai i ka lā hoʻokahi. Nui nā ala palekana e loli ai ka wai ma mua o kaʻaiʻana i nā'īlio wela.
ʻO kahiʻoihana maikaʻiʻoi aku ka maikaʻi
Inā makemakeʻoe eʻalo koke i ka kaumaha, hiki iāʻoe ke hoʻohana i kekahi meaʻai eʻoki ai i nā calories. Akā hiki paha iāʻoe ke kau i ke kaumaha (a hiki paha i ka loaʻa hou) keʻoleʻoe e aʻo i kaʻaiʻana i nā meaʻai a me nā meaʻai no ka lōʻihi. Ma ka Pūʻali Koa,ʻaʻoleʻoe e aʻo i kēlā mau mākau. ʻAʻole wau iʻike e pili ana iāʻoe, akā, inā e hele au i kaʻai, makemake wau e mālama i nā paona no ka maikaʻi.
No lailaʻo kaʻai lā 3 lā ka mea hiki ke hana? ʻO nā papaʻaiʻelua e hoʻohana ai iaʻu inā makemake au e emi iho i lalo ma hope o ka hoʻomaha a ma mua paha o kekahi hanana nui e like me ke kiʻi paʻiʻana a iʻole kahi pāʻina kūikawā paha i kēia lā i ka hoʻomaʻemaʻe hoʻomaʻemaʻe a me kēia mahele o hoʻokahi pule . ʻAʻohe meaʻai kūpono i makemakeʻia a he mea maʻalahi loa ia e hahai ai. ʻO ka mea nui, ke aʻo lākou iāʻoe eʻai i nā meaʻai e hāʻawi ai iāʻoe i ke kino e pono aiʻoe - keʻokeʻo, paʻakikī, paʻakikī, aʻo ka mea nui loa, maikaʻi.
ʻO kahi hua'ōlelo mai
Ināʻoe iʻoi aku i kahi mau paona e lilo ai, e noʻonoʻo me ka hālāwai me ka meaʻai meaʻai a me ka hanaʻana i nā loli liʻiliʻi i kāu mau maʻamau i nā lā a pau e lilo i ka kaumaha a mālama. E hoʻomanaʻo, he mea koʻikoʻi kou olakino e hilinaʻi ai i ka inoaʻole, me ka palakaʻole ma ka pūnaewele. E huli i ka meaʻai kūpono noʻoe a hoʻopomo i kahi manawa a me ka ikaika i ka hoʻokomoʻana i kahi kumukūʻai maikaʻi maikaʻi. Eʻoi aku ka hana ma mua? Yep! Akā, hiki iāʻoe ke loaʻa i nā hopena ākea.