1 - E kōkua iāʻoe iho eʻai hou
Inā maʻiʻoe, e lilo ana i ke kaumaha, aʻole makemakeʻole, hiki i ka maʻi, kahi hoʻopiʻi piliʻana, a ma keʻano he hopena o ka hoʻoponopono. ʻIkeʻoe pono e pono keʻai i ka mea hou e loaʻa ai ke kaumaha, aiʻole, ma ka liʻiliʻi, e mālama i kou kaumaha i kēia manawa, akā,ʻaʻoleʻoe e manaʻo eʻai i kekahi mea.
Hiki iāʻoe ke ho'āʻo e hoʻoikaika iāʻoe iho eʻai, akā hiki paha ke hoʻopili i ka pilikia o ka maʻi. No laila, eia kahi mau ala maʻalahi e hiki ai iāʻoe ke hoʻonui i kou makemake. E hoʻouka i ka slideshow e aʻo hou. He mea maikaʻi hoʻi kēia'ōlelo aʻo no nā mea mālama i ka mea eʻimi ana i kahi mea aloha eʻai i kahi mea hou aku.
2 - Hoʻopili i kāu mau mea makemake
ʻIkeʻoe he maʻalahi loa kaʻaiʻana i kahi meaʻoluʻolu loa iāʻoe, no laila e mālama i kahi mau pōpō punahele ma ka lima. Ināʻaʻoleʻoe e hopohopo e hele i ka hale kūʻai kūʻai, hiki paha i kekahi mea mālama, meaʻohana, aiʻole ke hoaaloha paha ke kiʻi i kekahi o kāu mau mea punahele nui a kūʻai i kou pahu hau a me nā pūnaewele i nā mea āu e makemake ai eʻai. ʻO nā lawelawe hoʻolaha kūloko a me nā pūnaewele pūnaewele e like me Amazon.com e maʻalahi ke kūʻaiʻana a hiki iāʻoe keʻai i ke kakahiaka o ka lā aʻe.
3 - Eʻai i nā'āpana he nui ma mua o kaʻai nui
ʻO ka noʻonoʻo o kahi pālahalaha nui o ka meaʻai hikiʻole ke hōʻoluʻolu iāʻoe, akā,ʻaʻole paha eʻikeʻia heʻinoʻole kahi'āpī liʻiliʻi. No laila ma mua o ka hoʻoikaikaʻana iāʻoe iho eʻai iʻekolu mau meaʻai i ka lā, eʻai ma nā meaʻai 6 a 7 paha iʻole. E ho'āʻo i kahi kawīwī liʻiliʻi, hoʻokahi kīʻaha a me ka mīpulu, aiʻole he lima lima o nā nati me kekahi hua hou.
4 - E koho i nā meaʻai e ikaika ai ka nani
ʻO ka ' Energy dense ' he ala mālieʻo ka'ōleloʻana i kahi mea kiʻekiʻe i nā calories. Inā hiki iāʻoe keʻai i nā'āpana'āpana aiʻole nā meaʻaiʻole eʻai pinepineʻoleʻia, he mea maikaʻi e koho i nā meaʻoi aʻe i nā calories. ʻO nā meaʻai olakino olakino e komo ana i ka paʻakai, nā nati a iʻole ka pipi nut, avocados a me nā lemu. E hoʻoulu i kāu mīkini punahele, ka lole, ke kuhū a me ka paheʻe o ka paʻakai, ka waiū, a me ka momona i ka lawelaweʻana i ka'atila, i ka raiki aiʻole i ka pīkāka, e hoʻonui ai i ka lilo o ka caloric.
5 - E lawe mai i nā meaʻala
Malia paha o kekahi o ka pilikia,ʻaʻole hiki iāʻoe keʻono i kāu meaʻai, hiki ke hōʻailona ma keʻano o kaʻelemakule. Hoʻomopala i nā mea kanu a me nā meaʻala i kāu meaʻai e hoʻonui ai i kaʻono. A iʻole he kāʻei o Tabasco paha a Sriracha paha. Māhuahua ka paʻakai i ka paʻakai, akā ināʻoe i ke kahe koko kiʻekiʻe, ponoʻoe e kamaʻilio i kāu kauka e pili ana i kaʻaiʻana i ka paʻakai a koho i nā paʻakai.
6 - E hoʻonoho i kahi papaʻaina
Lawe mai i kahi wahi maikaʻi loa a hoʻomālamalama i ke kukui aʻelua paha, ināʻoe e pili ana i ia mea, aʻai paha i kāu pāʻina me kāu mele punahele e pāʻani ana ma ke kuapaʻa no ka mea e hoʻonani kaʻoluʻolu a hoʻonanea ka'eneʻane. ʻOi aku ka maikaʻi inā hiki iāʻoe keʻono i nā meaʻai me nāʻohana o kaʻohana.
7 - E inu wai ma waena o ka meaʻai,ʻaʻole i ka wā
Hiki ke inu i ka wai inu ma mua a ma ka manawa eʻai ai i ka nui o ka meaʻai eʻai aiʻoe no ka nui o ka wai. He maikaʻi ke pāʻani i ka mea inu me kāu meaʻai, akā e hoʻopau wale i nā wahi liʻiliʻi e hiki ai ke nānā aku i ka meaʻai. A laila e inu i ka wai aiʻole e omo i nā pulu'āpana i waena o nā meaʻai.
8 - E hoʻololi i ka'ōmole o kāu meaʻai
Inā pilikiaʻoe i kaʻaiʻana aʻaiʻole i kaʻai, hiki iā ia ke kōkua i ka hoʻololi i kāu meaʻai . Hiki iāʻoe ke'ānai a miki i nā meaʻai a me nā hua iʻa i nā'āpana liʻiliʻi e hoʻomāmā ai i ka maʻa. Hoʻopiha i ka wai a me ka puree i kāu mau meaʻai, no laila ua maʻalahi kaʻaiʻana, aʻai paha i nā meaʻoluʻolu e like me ka mīpū, ka waina, a me ka huaʻono.
9 - E inu i ka waiʻona wai
Ināʻaʻoleʻoe eʻono e like me kaʻaiʻana, inu Makeure a Carnation Instant Breakfast, a iʻole kahi meaʻai'ē aʻe. Hiki iāʻoe ke hana i kāuʻona pono'ī i nā mea momona maikaʻi inā loaʻa iāʻoe ka mea mana ikaika. E hoʻonui i nā calories i kou manuahi me ka spoonful o ka pīnoa pīnoa a iʻole ka pauka lepo.
10 - E kiʻi i kekahi mau haʻawina
Hoʻopuka ka hana kino i nā maʻi lolo e hiki ke hoʻonui i kouʻano a hoʻonā i kou makemake. ʻO ka heleʻana i kahi wīwī e pili ana i hoʻokahi hola a ma mua paha o kaʻaiʻana,ʻo ia wale nō ke kōkua i ka hoʻonāukiukiʻana i kēlāʻai hou.
Puna:
Hawaiian Cancer Society. "Loaʻa, Poino."