Ua lohe pahaʻoe i hoʻokahi miliona mau manawa:ʻO ka mana liʻiliʻi ke kī i ka poho kaumaha a me ka mālamaʻana i ke kaumaha maikaʻi. Hiki ke kuhi piha: Eʻai i nā'āpana liʻiliʻi, a e hoʻopauʻoe i nā calorie. Akā, ua maʻalahi ka hoʻouluʻana i ka wā e hoʻopuniʻia mākou e nā pāʻaniʻai nui loa, nā nui nui i ka supermarket, a me nā pāʻani āpau a pau loa. E ho'āʻo i kekahi o kēia mau kōkua no ka loaʻaʻana o kāu nui ma lalo o ka mana.
1 -ʻAʻohe Pōʻino e pili ana i ka hoʻomaʻemaʻeʻana i kāu pāʻani
I ka wā eʻai ai, e hoʻomaʻemaʻe kekahi poʻe i kā lākou pāpale no ka nui o nā'āpana. Ināʻoʻoe kekahi o lākou, e ho'āʻo eʻai i kahi'āpana maikaʻi, a laila e ho'ōki. E noi i kāu kikowaena e hoʻopili koke i nā mea leʻaleʻa, no lailaʻaʻoleʻoe e ho'āʻoʻia e mālama i ka nalu. Hiki iāʻoe ke mālama i nā calories a loaʻa kahiʻai hou no ka lā aʻe.
2 - kūʻai i nā Snack Manuahi
Hiki iāʻoe ke mālama i ke kālā e kūʻai i nā meaʻai nui ma Costco a iʻole nā hale kūʻai'ē aʻe, akā,ʻaʻole e kōkua iāʻoe e hōʻoki i nā calories. I ka manawa i weheʻia ai kaʻeke nui o nā kīʻahaʻuala, ua ho'āʻo nui loa e hoʻomau i ka snacking. Nui loa koʻu paʻakikī me kēia inā pōloli wau ma hope o ka holoʻana a ke manaʻo nei wau he pono keʻai i kahi meaʻai nui loa.
E ho'āʻo i ka kūʻaiʻana i nā pōpō āpau a me ka hoʻopili iāʻoe iho i kaʻai wale nō. A iʻole, inā makemakeʻoleʻoe e hoʻolilo i ke kālā hou, e māhele i kāu pōpopo nui i nā pōkā liʻiliʻi ke hoʻi maiʻoe mai ka hale kūʻai mai.
3 - E heluhelu i nā inoa inoa kaukau
He nui nā meaʻai a me nā mea inu i manaʻoʻia e like me ka hāʻawiʻana i kahi lawelawe, akā inā heʻelua aʻoi aʻe paha. Akā,ʻo nā calories a me nāʻike kai e pili ana i ka lepili no hoʻokahi wale nō lawelaweʻana, no laila, keʻoleʻoe e heluhelu mahele, hiki iāʻoe keʻai i nā calorie'ē aʻe ma mua o kou manaʻo. E mālama ponoʻoe i ka helu o nā lawelawe i kēlā me kēia pahu mua a laila eʻai a inu paha i kahi lawelawe wale nō.
4 - E kauohaʻia mai ke menuʻo Kid
E noi i kahi'āpana nui-nui a nui paha o kāu punahele punahele, keʻole ka mea hikiʻole iāʻoe ke hoʻomaha ma hope o kaʻaiʻana i ka hapalua manawa maʻamau. E mālamaʻoe i ke kālā a me nā calories! Ināʻaʻole kahi o nā keiki a iʻole nā mea koho e hoʻopiʻi iāʻoe, e noi i ke kikowaena e hāʻawi iāʻoe i kahi pahu hele me kāuʻai, no laila hiki iāʻoe ke hoʻopaʻa i ka hapa o ka hapa ma mua o ka hoʻomakaʻana eʻai,
5 - E hoʻohana i ka palaoa liʻiliʻi a me nā keʻena
Hiki ke hoʻohālikelike i kāuʻaina inu meaʻai paha e hoʻemi i nā calorie he nui. ʻO Brian Wansink, ka mea kālaika o ka meaʻai lāʻau, ka mea kākau o Mindless Eating i kono 85 i nā meaʻai meaʻai i kahi meaʻai pākīpiu a hāʻawi iā lākou i kahi kī liʻiliʻi a liʻiliʻi paha a me kahi kiʻi liʻiliʻi a liʻiliʻi paha. ʻO ka poʻe akamai,ʻo ka mea e pono keʻike, ua hāʻawi aku i kaʻaila cream he 31% (127 mau calories) ma loko o ke pola nui a me 15% mau (60 calories) mai ka puna nui. E ho'āʻo e hoʻohana i nā papa liʻiliʻi, nā kīʻaha, a me nā aniani no kāu mau meaʻai.
ʻO ka nui o kāu mau ipu e hiki ai ke hoʻololi. E hoʻohana i nā punaʻai liʻiliʻi e lawelawe i nā momona e like me ka loulu, a me nā mea nui no nā mea haʻahaʻa haʻahaʻa e like me nā puaʻa.
6 - E mālama i kahi Hōʻailona Hua
Ma ka mālamaʻana i kāu mau calorie i loko o ka puke kikoʻai a iʻole ka mea loiloi e kōkua iāʻoe e hoʻomanaʻo i ka nui o nā calorie āu eʻai nei. E liʻiliʻi pahaʻoe i kahi mau lawelawe i ka wā āu eʻike ai e kākau anaʻoe i lalo.
7 - E kali ma mua o kou heleʻana no nā lā
Ināʻoe e pōloli hou, e ho'āʻo e kali i 10 mau minuke. Pono kou'ōpū e pili ana i kēlā lōʻihi e hōʻailona i ka lolo e piha. Ma mua o ke heleʻana no kēlā pālua o ka pasta, e hoʻowalewale iāʻoe iho ma ka kamaʻilioʻana i kekahi kanaka a heluhelu paha, inā eʻai wale anaʻoe. Ināʻoe e pōloli mau ana ma hope o 10 mau minuke, e kōkua iāʻoe iho i ka nui o nā mea haʻahaʻa.
Kumu: Turner, TF, a me al. 2013. Ka mālamaʻana i kaʻai a me ka hoʻoponoʻana i kaʻaiʻana o ka paʻakikī kiʻekiʻe i ke kiko. Ka nui o ka ISRN .