1 - Eʻai ana i kahiʻAi Ola
Ma keʻano he haumāna kulanui, ponoʻoe eʻai pono e hoʻopau i kou kino no kahi manawa lōʻihi i kou ola-mai ka papa manawa e aʻo i ka manawa a me ka hana manawa (a me kahi manawa pāʻani).
Hiki iāʻoe ke manaʻo e likeʻoleʻoe i ka manawa eʻai pono ai. A iʻole pahaʻaʻoleʻoe i maopopo i keʻano o kaʻai pono . No laila, e hoʻomaka kākou me kēia:
ʻO kaʻaiʻana i ka meaʻai maikaʻi , ke loaʻa neiʻoe i ka pale kūpono o nā meaola, nā momona, a me nā'aleʻaleʻa, ma keʻano o nā meaʻai maikaʻi iāʻoe. ʻO ia hoʻi, ponoʻoe iʻelua mau hua huaʻai i kēlā lā i kēia lā, e pili ana i ke kīʻaha o ka hua, a me kahi mau mea kanu o nā'ōpū piha, aʻelua aʻekolu mau kōkua maikaʻi o ka meaola.
ʻO nā hewa i maʻaʻoleʻia,ʻaʻole lākou eʻai i nā hua a me nā huaʻai aiʻole nā meaʻai ma luna o ka fiber a me kaʻaiʻana i nā meaʻai a pau loa, nā mea momona, a me nā meaʻaiʻai a me nā momona.
Hoʻopiliʻia ma kēia slideshow no nā'ōlelo aʻo e pili ana i ka pehea eʻai ai i ka maikaʻi ma ke kulanui.
2 - E Hoʻohui i kahi'āpana o ka hua aiʻole ka lawelaweʻana i ka meaʻai maʻamau i kēlā me kēia meaʻai
ʻAʻole i loaʻa i ka hapa nui o nā hua a me nā meaʻai. He mea kaumaha no ka meaʻaʻole lākou wale nō ka maikaʻi no kou olakino, huaʻai a me nā huaʻai he meaʻono. No laila, kaʻu hoʻomaka mua, e hoʻonui i ka hua a iʻole ka puaʻa i kēlā me kēia'āpanaʻai āu e hiki ai. He mea maʻalahi-ponoʻoe e hoʻolohe i kāu mea e hana nei.
ʻO kaʻoiaʻiʻo, hiki iāʻoe ke hana i kēia mea ma nā wahi a pau eʻai aiʻoe. Ma kaʻaina kakahiaka, hiki iāʻoe ke hōʻiliʻili i nā hua'alapala, mau hua waina, aiʻole nā hua hou i kahi kīla o ka meaʻai a me ka oatmeal. A inu i ka'ōmole o kaʻalani a me ka waiʻona.
Ma kaʻaina awakea, koho i nā pīnī'ōmaʻomaʻo e hele me kāu sanwia a iʻole kālepa i kahi kāloti kalo. Hoʻopau i kāuʻaina me kahi'ōlaʻi a maiʻa ma kahi o ka hau.
Hana like nā meaʻai i kaʻaina. A inā paha e hele anaʻoe no ka pizza me nā hoaaloha, hiki iāʻoe ke pāʻani. E kauoha i kahi hua salalā e hele pū me kāu pizza a iʻole paha e hoʻonohonoho i nā momona e like me nā kāpīpī ma kahi o nā meaʻai momona.
No kaʻai 2 a 3 'ai o nā mea momona a me kahi lawelawe aʻelua mau hua i kēlā me kēia lā.
3 - E hana i kekahi mau kumuhanaʻeleʻele
Ponoʻia ke kalaika no nāʻano a pau-ka hana koko, kaʻiʻo a me ke aʻalolo, nā niho maikaʻi a me nā iwi ikaika. ʻO kaʻoiaʻiʻo, ke kūkulu neiʻoe i ka pā iwi a hiki i ka 30 o kou mau makahiki - a laila, ua maʻalahi ka hoʻonui i ka puna i ka iwi. No laila, e hoʻohana i kēia manawa a loaʻa ka nui o ka mea konupona i kēlā lā i kēia lā.
ʻO ka milikū a me nā meaʻai wahie ka mea iʻike nuiʻia i ka puna wai . E noʻonoʻo i ka'elemānia Gregurt me nā hua hou, nā nati a me ka meli, a inu paha i ke aniani o ka waiū me kāu mau meaʻai. ʻO ka'ōmaʻa kahi puna maikaʻi loa o ka'ōpala - akā e nānā i nā calories. ʻO kahi o ka hīnaki wale nō heʻeke aʻelua paha. ʻO ia keʻano o ka nui o nā lua.
Ināʻaʻole ka waiū i kāu mea, aia ka nui o nā puna calcium i loaʻa. ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo, nā nati a me nāʻanoʻano, a me nā mea waiū o ka waiū e like me ka waiū wahie, ka waiiki raiki, aiʻole ka waimona almond e hāʻawi iāʻoe i ka nui o ka konupūmā.
Ponoʻoe e pili ana iʻekolu mau lālani o nā mea momona waiwai momona i kēlā lā i kēia lā. Inā makemakeʻoeʻaʻoleʻoe e lawa i ka lawaʻana, hiki iāʻoe ke lawe i kahi meaʻaiʻai. Hiki paha iāʻoe ke lawe pū i kahi hua'ōlelo D, ʻoiai ma nā mahina hoʻomaha.
4 - E inu hou i ka wai
Pono kou kino i ka wai, aʻaʻoleʻoe e noʻonoʻo pono inā loaʻaʻoe i ka wai. ʻO ka mea nui, heʻole ka calories o ka wai, no laila he meaʻai maikaʻi loa inā ponoʻoe e nānā i kou kaumaha. ʻIke wau i ka wai e hiki ai ke hōʻoluʻolu, pēlā e hoʻolāʻau ai i ka'ōpala me ka huaʻalani a me ka kukoma.
Hiki i ke kumu kahi o kou wai? ʻAʻohe paha e hoʻopihaʻia ka wai ma kahi maikaʻi loa, akā e pili ana i ka hopena i hanaʻia aiʻole pahaʻoe e makemake i ke keʻa. Hiki iāʻoe ke kūʻai i ka waiʻaila a hoʻohana paha i kahi holoi kānana wai.
He nani ka wai'alīpī - akā e noʻonoʻoʻoe i kāu kohoʻana i nāʻano i hoʻoleleʻia. ʻO kekahi wale nō kahi mea e hoʻoulu ai i ka meaʻono, akā,ʻo kekahi mau wai e hoʻolālāʻia e nā meaʻono momona, pēlā e heluhelu pono i nā lepili .
5 - E hoʻohana i kāu kelepona maikaʻi
Aia kekahi mau hana kumuʻai nui e hiki ai iāʻoe ke loli i kāu polokalamu. Hoʻololi kekahi mau helu i kāu mau calories a me kekahi mau'ōlelo hāʻawi, nā'ōlelo aʻo, a me nā hoʻomaopopo. Ma ka hoʻohanaʻana i kahi polokalamu e mālama iāʻoe, a maʻalahi hoʻi ka hoʻohana ma mua o ka penikala a me ka pepa.
ʻO ka mea nui loa, noʻonoʻo-ʻaʻole nui ka nui o ka noiʻi e pili ana i ka maikaʻi o nā polokalamu a me ka hoʻohanaʻana i nāʻenehana kaiapili, akā ke manaʻo nei wau he mea maikaʻi ia.
Fooducate kekahi mea hoʻokani maikaʻi loa e hiki ai iāʻoe ke kūʻai aku meʻoe. E nānā iāʻoe inā he koho maikaʻi aʻaʻoleʻole.
No kaʻike hou aku e pili ana i nā polokalamu, e hele i ka Academy of Nutrition and Dietetics App Review Page.
6 - E ho'āʻo i nā mea hou i ka haleʻaina
ʻO nā haleʻainaʻaina ka hōʻawina a he hōʻino no ka mea he nui kaʻai e koho mai. Hiki iāʻoe ke ho'āʻo hou i kahi mea hou i kēlā lā i kēia lā, aiʻole hiki iāʻoe ke hele i kahi ala maikaʻi a e koho i nā mea āu i aloha ai i kēlā me kēia lā.
Hiki ke kōkua loa kēia tip i ka poʻe o ka poʻeʻai mea huki. Eʻoliʻoli i ka haleʻaina. E ho'āʻo i kēlā mau meaʻai hou a inā maopopoʻoe e hoʻowahāwahā iā lākou. Ma ka manawa lōʻihi, e aʻo anaʻoe e like me nā meaʻai āu iʻike ai ua inainaʻoe i mua. A maikaʻi kēlā no ka meaʻoi aku ka maʻalahi o kaʻaiʻana i ka meaʻai palekana maikaʻi inā eʻaiʻoe i nā meaʻai likeʻole.
No laila, eia kāu hana. E hoʻomaka me kāu mau koho maʻamau maʻamau a hāʻawi aku i kahi mea liʻiliʻi o kahi mea āu iʻai muaʻole ai -ʻo ka lawa wale no kaʻai aʻelua paha. E like me nā huaʻulaʻula a me nāʻoliva. A laila eʻai i kēlāʻai aʻelua paha.
Hana hou i ka lā aʻe a ma hope aku. ʻOiaʻiʻo, ponoʻoe e ho'āʻo i kahi meaʻai hou heʻumi mau manawa ma mua o kou hoʻomakaʻana e like.
7 - Pāʻani Māmā Loaʻa a Pau Loa
He mea maikaʻi i ka loaʻaʻana o kekahi mea eʻai ai i ka wā e hoʻi aiʻoe i loko o kou wahi moe a iʻole kou hale liʻiliʻi, a he mea maikaʻi ia e loaʻa ai ka meaʻai. ʻO ia ka lōʻihi o kāu kohoʻana i nā pōʻai maikaʻi iāʻoe. ʻOiaʻiʻo, ponoʻoe e noʻonoʻo i kāu wahi. Inā piha kou dorm fridge (aiʻole ināʻaʻohe āu) a laila e ponoʻoe e hoʻopili i nā kīʻaha e mālama i ka mahana wela.
Hiki iāʻoe ke ho'āʻo e kūʻai aku i nā candy, nā kīʻaha o nā noodles, nāʻeke a me nā mea e hiki ke noho ma kāu papa no ka wā lōʻihi. ʻO ka pilikia,ʻo ka nui o kēia mau pōpilikiaʻaʻole maikaʻi iāʻoe - ua kiʻekiʻe lākou i nā momona, ua hoʻohui pū me nā meaʻai a me nā calories. ʻAʻole nā meaʻai a pau.
E ho'āʻo i kēia mau meaʻawaʻawa ma:
E mālama nā'ōpala a me nāʻanoʻano ma kahi mahana wela no nā lā he nui ma hope o kou weheʻana i ka pahu.
Mālama maikaʻi nā kīkī a hiki i ka lolo. E ho'āʻo i kekahi mau lālā laiki pālaʻi aiʻole e hoʻopili i kahi hua baʻa liʻiliʻi, kahi e mālama pono ai i ka mahana wela.
Hiki ke mālamaʻia nā hua e like me ka mau māla waina, nā pīkī, nā'āpana'āpana maloʻo a me nā hua maloʻo'ē aʻe i kahi mahana. Ua nele lākou i kahi waiwai kūpono i ka hoʻohālikelikeʻia me kā lākou mau mea hou - akā,ʻaʻole lākou e hele i kaʻino a hiki i nā manu lele.
ʻO ka popcorn he kīʻahaʻaiʻokoʻa. ʻOi aku ka maikaʻi o kaʻae anu, akā maikaʻi ka popcorn maʻamau (e paʻa i ka wai iki).
A ma kēlā pane, hiki iāʻoe ke mālama i kahi hua hou a puni ka lōʻihi o ka uhiʻana o nāʻili a me nā peels i loko o ke keʻena lumi no nā lā. Akā, eʻai i kēia mau mea ma mua o ka heleʻana i kahiʻino.
8 - E hoʻomaka i kahiʻaina Dinner Room
Eia kaʻu punahele punahele no nā keiki kulanui e noho ana ma waho o ka pā kula a he mea maikaʻi loa inā e haʻaleleʻoe i kēlā mau meaʻai i ka home-i ka meaʻai a me nāʻahaʻaina o kaʻohana. E hoʻomaka i kahiʻainaʻaina me kāu mau hoa noho aiʻole nā hoaaloha. E koho i hoʻokahi aʻelua mau pō i ka hebedoma no kaʻaiʻana o kaʻohana. E hoʻoholo i ka mea nāna e lawe mai a hoʻomākaukau i nā kīʻaha no kēlā me kēia pāʻina.
ʻO kahi mea maʻalahi kahi lumi o nā hoaaloha e makemake e kuke-hiki iā lākou ke hoʻokaʻawale i ko lākou mau kuke hana me ka hui - a he lumi no nā hoaaloha iʻikeʻole i ka mea mua e pili ana i kaʻaiʻana-hiki iā lākou ke aʻo mai nā mea'ē aʻe.
E hoʻomaka me kahi mea maʻalahi e like me ka moa kolo, ka mea kanu paila, a me nāʻaoʻaoʻelua.
Mai poina e pili ana i ka hoʻomaʻemaʻe-pono pono e māhele like pū. A aia nā mea hoʻolālā-e noho i lalo a hoʻolālā i ka manawa e hoʻolālā ai i kaʻai, no laila e kūlike i ka kālā a nā kānaka. Ke holo nei ka manawa, makemake paha kāu hui e ho'āʻo i nā mea paʻakikī nui a hiki paha ke kono i nā mākua.
A iʻole paha.