1 - E hoʻolālā i ka Pānaʻi Pōʻai Meaʻai
ʻO nā hui kaiaulu a me nāʻaoʻao he māhele o ke ola. ʻO ka nohoʻana i kahi ola olakino a mālamaʻana i ke kino leanāʻaʻole ia he pili i nā palena o ka pilikanaka. ʻAʻohe pono e hopohopo no nā mea i pāpāʻia ma kaʻaiʻana i ka papa maʻemaʻe, a hopohopo paha i kahi'āpana momona kūpono e hōʻike ana ma luna o kāu maʻi paʻakikī paʻakikī. Wehe i ka hopohopo no ka naloʻana o nā'ūmā a me ke kino o nā mea hele ma keʻano me ka hoʻokomoʻana i kahi'ōnaehana hōʻailonaʻai ma kahi o kou mana. Ma kēia mea eʻae aiʻoe i ka leʻaleʻa i nā hana, e mālama i kou nānāʻana a me ka hae no ka poʻe e noʻonoʻo nei peheaʻoe i hana ai. ʻO kēia ka wā e hōʻoki ai i kāu'ōpūʻai i loko!
2 - Eʻai ma mua o kou hele
Eʻai i kāu mau meaʻai maikaʻi ma ka lima a kū i kāu mau hana maʻamau ma mua o ka heleʻana aku i ka hanana. Ināʻoe e hoʻolaha ana i ka pāʻina, eʻoi aku ka mana o nā mea i hoʻomākaukauʻia. Ma nā hihiaʻelua,ʻai ka mea ma mua o kou heleʻana e kāpae i ka ho'āʻo e hōʻalo. Hoʻolālā kēia papahana i kaʻaiʻana i ka snobʻai māmā e mālama ana iāʻoe a mālama i kēlā mauʻeono pōpō. ʻO kaʻaiʻana i kekahi mea e like me ka'ōpala i ka'ōpala me ka pata pīpī ma mua o ka hoʻouluʻana o ka pāʻina i kāuʻai i ka meaʻai maʻamau no ka alakaʻiʻana i nā meaʻaina ahiahi. Inā ua pihaʻoe i kēia manawa, hoʻopiha i kāu pāpale me ka pūpū o ka pumeʻole e like me kaʻoluʻolu.
3 - E lawe i nā lole i kāhikoʻia
Ke hana ikaika nei mākou e nānā i nāʻano maikaʻi a me kaʻike pono i nā kapa pōhaku i kāhikoʻia. ʻAʻole kūpono ka manawa e pale ai i ka pantana aho huki. Hōʻawe i kou mau pale, i nā kāmeka, i nāʻaʻahu a mālama hoʻi i kou puʻu i hoʻolimalimaʻia, i ka umauma i ke kiʻekiʻe a loaʻa i ke keʻenaʻaʻole kaʻai. ʻO kēia ka mea e hana ai i ka naluʻai maikaʻi maikaʻi e pale i nā meaʻai e hōʻike ana i ka hulu o ka hulu . Eia kekahi,ʻo ka mea e makemake e noho me ka hōʻoluʻoluʻole. Hiki i nā kapa lole keʻoluʻolu i kaʻaoʻao māmā o nā meaʻai e like me nā mea kanu, nā meaʻai, nā huameli, a me ka nui o ka wai.
4 - E lawe mai i kahi Pālaki Ola
Ua noiʻiaʻoe e lawe mai i kahi kīʻaha i kahi hana kaiāulu aʻo ka meaʻai maikaʻi ka snob e kōkua mau i ka laweʻana i nā huaʻai a iʻole ka salakeke. ʻO ka laweʻana i kahi koho maikaʻi e mālama i nā meaʻai maʻamau i ka home. Hiki iāʻoe ke haʻalele i ka pāʻina me ka hoʻiʻole i ka ho'āʻo e hilinaʻi ana i kāu lumi kuke. ʻO kaʻikeʻana i nā meaʻai o kāu pālahalaha e hoʻonuiʻoe i kaʻoluʻolu eʻoluʻolu i kahi waiwai o nā calories. Hiki paha iāʻoe ke kamaʻilio o ka pāʻina hoʻohālike i kāu eʻai ai i ka olakino maikaʻi e mālama ai i kahi kino lewa!
5 - Meaʻai Nānā
E hele i ka'ōhinu hilo maʻamau i ka manawa e hiki ai. Hāʻawi i kahi manawa no ke kohoʻana i kahi no nā meaʻaiʻole āu e makemake ai eʻai a hiki i nā mea punahele paha. E mālama i ka aniani o ka wate r i loko o kou lima lima e pale i ka hopuʻana i ka papaʻaina a me ka hoʻopiliʻana i kahi pāʻani no 20 mau minuke. Mālama kēia i ka manawa nui e nānā i kāu mau koho ma mua o kaʻaiʻana i kekahi mea. Hoʻonui maʻalahi ka snob makamae i kēlā me kēiaʻoihana kaiaulu a kōkua iā ia e mālama i kēlā hana i hanaʻia e ka luhi.
6 - Kāpae i nā mea hoʻohana
Hoʻohanaʻia nā meaʻona i ka mea eʻona a e hoʻoluliluli iāʻoe a hoʻokuʻu iāʻoe me nā calories ma mua o kaʻaina awakea ma ka pākaukau. E hoʻomaopopo ka mea noʻonoʻo meaʻai i kēia mea a hele i loko o kahi hoʻonāʻinoʻino e hoʻokuʻu i ka ho'āʻoʻana i ka meaʻai a mālama i nā calories no ka mea nui. Inā loaʻa kaʻai lima lima, e kaupalenaʻia i nā hua, nā huaʻala liʻiliʻi a iʻole ka lima o nā hua . E hoʻomaha, ke hele mai nei kaʻaina!
7 - E lilo i Picky
ʻAʻohe meaʻoi aʻe iʻoi aku kaʻino ma mua o kaʻaiʻana i nā calorie i ka meaʻaiʻole āu makemake aʻole,ʻaʻohe mea e like me ke kalo. Hiki ke koho a kohoʻia ka snobʻai ka mea kānana a koho i nā koho punaheleʻelua i ka hapalua o ka māhele a me ka mālama ponoʻole i ka hoʻokuʻuʻana i kekahi mea. ʻO ka hoʻouluʻana i ka meaʻai o nā hoa hana i ka wāʻoihana hiki ke lilo i mea pilikia a hopohopo. ʻO kēia nūnūʻai e pili ana i nā koho o nā meaʻai maikaʻi e like me nā mea a kā lākou mau hoaaloha e hana nei. ʻO ka laweʻana maʻaneʻi e helu i kāu calories.
8 - E mālama iā Lean
ʻO ka Fred Flintstone paha ka nui o ka hipa o ke keiki hipa ke nānā aku i ka nani akāʻo ka'anana momona kaʻike eʻike i ka mea maikaʻi. E koho mau i kaʻoa keʻokeʻo ma luna o kaʻeleʻele ma nā hana kaiaulu ʻO ke kinona o nā meaʻeleʻele, uaʻikeʻia nā haʻawina momona a me nā haʻawina e kōkua ai i ka uluʻana o ka ulu a me ka ho'ōla. ʻO kaʻiʻo leʻaleʻa he kumu nui o ka protein , kahi kumu kūpono kūpono no ka olakino a maikaʻi loa.
9 - Eʻai i meaʻai meaʻai
I loko o nā hui kaiaulu e like me Thanksgiving, e ninaninauʻia ka manu i hoʻokuʻuʻia. Uaʻike aneiʻoe i kaʻono o ka'opuka turuki aʻai malū ia me ka wāwahiʻole i ke kapa lean physique? ʻO Lilian Cheung, ka mea hoʻoponopono o "The Nutrition Source" mai ke Kulanui o ka Haukaina o Harvard, hōʻike i ka momona maikaʻi ma mua o ka momona momona i loko o kaʻili a he leʻaleʻa iki ka kino. Hiki i ka moaʻaiʻai maʻalahi kahi hapa liʻiliʻi o kaʻili kuala aʻaʻole hoʻi e hoʻi i kekona.
10 - Ma o Smart Brab
Hāʻawi nā lawelawe kaiaulu i nā'ōpū'alea ponoʻole me nā calorie kūpono no ka hoʻomahaʻana i kahi pūʻani holoʻokoʻa holoʻokoʻa. ʻAʻole hiki ke hoʻonui i kā lākou pā pōhaku me ka palaoa keʻokeʻo, nā puʻu o nā pīpīʻuala a me ka palaoa. E hoʻolako pū lākou i kā lākou papahanaʻike meaʻai meaʻai e kōkua ai i ka hanaʻana i nā koho maikaʻi loa eʻimi ana i nā kāpili'ōpū a me nā palekana lean. Hiki iā lākou ke pale i ke kō kiʻekiʻe a me nā meaʻeleʻele e like me ka maʻi. E pili ana kēia pūʻuluʻai ma kā lākou pāʻani maʻaneʻi. E loaʻa iā lākou kekahi mau mea liʻiliʻi liʻiliʻi o nā mea punahele i makemakeʻia, e mālama wale i kahi lawelawe ma kahi'āpana kūpono, aiʻole e hoʻokuʻu i nā'ōpū ponoʻole a pau e makemake i nā pīniʻeleʻele hou.
11 - E inu wai
Me ka mikena nui e hoʻoulu ai i ka meaʻai a me ka waiʻona i nā hanana kaiaulu,ʻo kaʻona snobʻai ka mea e halihali ana i kahi hue wai a iʻole ke aniani e mālama ai i ko lākou kino. ʻAʻole ka wai ka mea e pono ai ka mālamaʻana i ka paleʻana i ke kino ma ke kino akā kōkua nō hoʻi i ka hoʻoikaika i ka hana kahe a me ka hāʻawiʻana i ka manaʻo o ka piha piha e pale ai i ka hana.
12 - Hōʻemi i ka waiʻona
He nui ka waiʻona i nā hanana pili kaiaulu. ʻAʻohe mea e nānā i ka waina mau loa a me kaʻuhane e holo mau ana i ka ahiahi. ʻO kēia ka manawa e hoʻomaka ai ka hula hula e hoʻomaka ai e holo paha i loko o lākou. ʻO ka meaʻai no kaʻona no ka meaʻawaʻawa ka mea hoʻokele nui i ka hoʻokele a hoʻonā i kā lākou noi i nā mea inuʻelua. ʻO keʻano'ē aʻe o ke aniani o ka wai ma waena o nā mea inu, he mea nui loa ia e hoʻokuʻuʻia ke kino a me ka noʻonoʻo pono. ʻOiwiʻia e inu i 8 'auneke wai no kēlā me kēia 3' auneke o ka waiʻona.
13 - E nānā i ka Fat Intake
ʻAʻohe kūpilikiʻi nā'āpena a me nā kino kūpilikiʻi, aʻo ka momona momona momona ka mea e pale aku iā lākou e like me ke ahulau. Hoʻopiha pinepineʻia nā Casseroles i nā mea momona momona momona , mayonnaise, a me nā pōhaku lepo o ka waiū. Ua haʻi aku wau i nā papa liʻakai , nā tonetena, a me nā kēpau o nā kāpena i hoʻoponoponoʻia he meaʻai nui nō hoʻi? ʻO kēia mauʻano meaʻai i kapuʻoleʻia e noho ana i loko o kou puʻu e like me ka pōhaku a hoʻoweliweli i ka pā. ʻO ka hauʻoli momona ka momona momona ka hauʻoli nui i kaʻaiʻana i nā mea hou a me ka'ōpala'alapalapala i'ō mai.
14 - E lilo i Antioxidant Smart
Hoʻopihaʻia nā hua hou i nā antioxidants e kōkua i ka ho'ēmiʻana o ka līlū i ke kahawai koko. Hoʻomaopopo maikaʻi ka'alaponaʻona antioxidant no ko lākou mau pono waiwai maikaʻi aʻaʻole e hopohopo eʻono i nā hua e like me ka blueberries hou. I kēia manawa, inā e hui pūʻia nā hua me kaʻaila a me nā mīkini, hiki i ka'ūponaʻai kaiʻai'aloʻolo ka mea e hele ai.
15 - E lilo i hōʻailona
ʻO kaʻaeʻana i kaʻaiʻai maʻamau i ka wā o ka noho kaiaulu he koho aʻikeʻia e ka'ōponaʻai kai e like me ka pro. E lilo kēia i ka mana a me ka nānā nui i nā mea like me ka noho ma Costco i ka manawa hoʻonā manawa. ʻO ka hauʻoliʻana i kaʻai o kēia a me ka kaona o kēlāʻano hana kaikole o kaʻai i kāna mea maikaʻi loa a hiki i kaʻonoʻana i ka hapanui o nā punahele punahele. E hele maiʻoe me kaʻoluʻolu aʻaʻole e pili ana i ka hewa e hiki mai me ka hoʻoulu.
16 - E'ōlelo aku
ʻO nā lawelawe kaiāulu me nā meaʻai meaʻai iʻaʻaʻoleʻia e like me nā kiʻi, ka liʻiliʻi līlū, nā pālahalaha, a kauʻia nā kiʻi. ʻO ka mea pono e'ōleloʻole i ka momonaʻai eʻike i kēlā mau mea i kēia manawa aʻaʻoleʻo ia e lawe i kā lākou kīʻaha no ka lawelaweʻana. ʻO kahi'āpana liʻiliʻi o ka cheese maikaʻi paha e pili ana iā ia aʻikeʻia nā mea'ē aʻe e like me nā calories i hoʻomaha. ʻO ke alahele:ʻO ka'ōleloʻole no ka hoʻopiliʻiaʻana,ʻo ia hoʻi ka'ōleloʻana e pili i ka abs a me nā wāwae.
17 - Eʻono i Dessert Smart
ʻO Dessert ka makana o nā hana lawelawe a pau. Hiki ke hoʻohanaʻia e nā'ōpona maʻemaʻe nā'ōnaehana no ka loaʻaʻana o kā lākou keke aʻai pū nō hoʻi. Wahi a kekahi eʻoliʻoli i kahi wahi liʻiliʻi loa o kā lākou punahele aʻo nā poʻe'ē aʻe e hele i ke ala o ka loaʻaʻana. ʻO kaʻiliʻana i ka hua mai kahi pai, aʻo ka papa, heʻano akamaiʻo ia i ka hanaʻana i ka'ōpū o ka momona. ʻO kekahi meaʻoi aku ka maikaʻi o ka'ōpū o ka meaʻai eʻai iʻelua mau momona o nā meaʻalaʻelua aʻoi aʻe i ka ihu. ʻO kēlā me kēiaʻano i hoʻohanaʻia,ʻo kekonaʻaʻole ia he koho. ʻO ke alahele: Eʻono i ka momona, mālama i ka momona ma ke kui aʻaʻole i luna o kou'ūhā.
Nā kumuhana:
ʻO Harvard Health Publications, Turkey: kahi kumu ola o nā meaʻai, Patrick J. Skerrett, 11/19/12
Ke Kulaʻo Ola Olaʻo Harvard, Ke Kumu Nutrition, Lilian Cheung, Luna Hoʻokele
ʻO'Alahui Hui PūʻIaʻoʻAmelika Hui PūʻIa, Nūmana Mea Ola no nā Alapau a me Turkey , 9/11