Inā ma ka pāpale saladi a iʻole ka pā kihi,ʻo ka loaʻaʻana o ka meaʻai ka liʻiliʻi he kī
Ma ke kula he kulanui, he nui nā mea hōʻemi hou, nā mea maikaʻi a me nā meaʻino. Hana i nā hoaaloha hou, e noho me kou mau mākua a me nāʻohana'ē aʻe no ka manawa mua, ke hoʻokele i nā hanaʻino a me ka hoʻoikaika o nā hoa, nā koi hou o kaʻoihana aʻo, e pili ana me kahi hoa noho e waiho ana i kahi mīkini i nā wahi āpau a iʻole nā leo kani nui paha - hiki ke hoʻololi i nā hoʻololi .
Hiki i kēlā mea ke hele i kahi alana e hoʻoulu ai,ʻo ia, hui pūʻia me kahi lumiʻaina e hāʻawi ana i nā mea'ūniʻu, sugary, a me nā mea nui i ka hapanui ma nā wahi i hoʻonuiʻia,ʻo ia ka mea e alakaʻi aku ai i ka "newman 15." Hiki iāʻoe keʻona iho i kaʻaiʻana no ka hoʻopiliʻana i nā manaʻo paʻakikī, aiʻole ma muli o ka manaʻoʻole.
ʻAʻoleʻo ia wale nō, akā,ʻo kēia mau meaʻai hoʻi he mea maʻalahi. No ka hoʻonaʻauaoʻana i ka pō, hiki iāʻoe ke hahau i ka mīkini kūʻai no kahi'ākena. I ke kakahiaka, he mea maʻalahi kēlā mau pahu'eleʻa e hopu i ke ala i ka papa. Aia nāʻaiʻainaʻole ma ka hale cafeteria, aʻo ka haleʻainaʻaina e waiho nuiʻia me nā muffins a me nā kuki. Hiki i nā'ūpili momona maikaʻi ke kau pono ma luna o ke kaumaha ma kahi hoʻoweliweli weliweli.
I ka wā e ho'āʻo ana e hoʻokumu i nā papahana hoʻonaʻauao hou, hiki i ka maʻalahi ke komo i nāʻano maikaʻi e hiki ke paʻakikī e hoʻololi hou aku ma hope.
E palekana i ke Kulanui Carb Trap
Manaʻo nui he nui nā kumu e pale aku i ka waiwai kaumaha i ka makahiki mua o ke kulanui.
Ma waho aʻe o ka hoʻokūʻana i kahi pokapū hoʻomaha, kahi ala'ē aʻe e hōʻalo ai i ka mea hou he 15 e hoʻolohe i ka nui o ka waiʻahu āu eʻai nei. ʻO kahiʻai nui-kaʻa,ʻoiaʻiʻo, ināʻaʻoleʻoe he kanaka pāʻani, he ala ia e hoʻouka ai i nā paona wikiwiki. ʻO ka manaʻo nui i kaʻaiʻana i nā hale liʻiliʻi hiki ke mālama i ka paona.
ʻO ka mea pōʻino, aia nā huaʻai wikiwiki ma nā papa kulanui.
Akā, ua nui nāʻano maikaʻi, e like me nā huaʻala a me nā huaʻai a me nā kohoʻai maʻamauʻole. Eia kekahi, aia i ka nui o ka wāwahiʻana i nā meaʻai i lalo i nā papa hana i hiki ai iāʻoe ke hoʻohui a pili i kāu makemake.
Ke Huli 'ana i ka Hale Hoʻoinu
Nā Pala Pala. Loaʻa i kēlā me kēia cafeteria iā lākou i kēia manawa, me nā koho hou aʻoi aʻe. E mamao i ka mīlaʻi a me ka mīni paʻalina, ae hele i ke ānuenue o nā mea kanu hou a me nā greens nui.
He nui nā momona momona a momona-momonaʻole e hoʻouluʻia i ke kō, pinepine i kahi teaspoon o ke kō i kēlā me kēia punetune o ka lole! Hiki iāʻoe ke noi aku i kekahi o ka poʻe ma ka cafeteria no kaʻike e pili ana i keʻano o ke kō . Aʻoi aku ka maikaʻi, e hoʻohana wale i kaʻailaʻaila me ka lemon a iʻole ka vīneka a me ka paʻakai a me ka pepa. ʻO kekahi o kaʻailaʻailaʻoliva maikaʻi ma kāu huamela, he mea maikaʻi ia, no ka mea, i ka wā eʻoki ana i nā kapili ka makemakeʻoe e hoʻonui i kou waiwai momona.
E hoʻolālā i nā hakahaka. ʻO kēia paha ka mōhaiʻoluʻolu loa no nā haumāna e nānā ana i kā lākou mau pahu. I kēia mau hoʻonohonohoʻana, hiki iāʻoe ke koho i nā proteena a me nā huaʻai āu e makemake ai e hoʻohui. Mālamaʻoe i kahi meaʻai i kahi mau kelepona, akā i nā mea e hoʻolapalapa ai ke kahu iāʻoe. Hiki iā ia ke koho iāʻoe i ka koho.
Pākī Pā. Ināʻaʻohe kahi ululāʻau, hiki i kahi pahu pasta, kahi e hiki ai iāʻoe ke koho i ka mea e kau ai i ka pātaʻi. ʻO ka lono maikaʻi, hiki iāʻoe ke koho e loaʻa i kēlā mau mea me kaʻole pasta! A iʻole, ināʻaʻole hiki iāʻoe ke noʻonoʻo i ke ola me ka pasta, e noi aku i kahi'āpana puaʻa palaoa maikaʻi loa.
ʻEono mau laulā no ke kulanui
Inā hahaiʻoe i kēia mau alakaʻi, e hoʻohaʻahaʻa nuiʻoe i kou laweʻana i nā mea pilikia. ʻOiaʻiʻo, ināʻoe e hahai nei i kahi papahana hoʻolālā haʻahaʻa kūikawā paha e like me Atkins a iʻole ke kahakai hema e makemakeʻoe e hahai i nā rula o ia papahana.
E nānā i nā kumuhana. ʻO nā hua'ōleʻa , nā huaʻai , a me nā huaʻai kāu mau kumu.
Ināʻoluʻoluʻoe e hoʻonui ana i kēia mau meaʻai, hiki ke maʻalahi ka hōʻalo i ka papa sundae.
Hana i nā meaʻono a me nā meaʻai mākino i kaʻokoʻa,ʻaʻole ka rule. ʻO nā dessert, candy, nā meaʻono, nā meaʻai, kaʻaila, ke rice, ka pīti, a me ka palaoa eʻai ponoʻoleʻia inā makemakeʻoe eʻae i ka waiwai waiwai. E nānā aku i kēiaʻano kumu iʻa momona haʻahaʻa no ke kōkua hou aku.
Mai makaʻu i ka momona. Me nāʻano momona momona a momona momona o nā meaʻai i maʻa mau i kēia mau lā, hiki iā ia ke paʻakikī eʻike i nā kumu waiwai maikaʻi o nā momona. E nānā i nā meaʻai e like me ka avocado , nāʻoliva a me kaʻailaʻaila, nā nūmei, ka pīnī pēpē, a, aʻo ka pata. ʻOiaiʻo Dr. Richard Feinman, he mea akamai i kaʻaiʻana a me ka biochemistry, nā'ōlelo, "Ua anaʻia nā hopena hopena o ka momona i mua o ke kiʻekiʻe o ka momona.ʻO kahiʻai momona nui ma ke alo o ka haʻaluluʻoka heʻokoʻa keʻano momona. ma ke alo o ka'aleʻalo. " I nā'ōlelo'ē aʻe, ināʻoe e nānā i kāu mau kapena, mai hopohopoʻoe no kaʻaiʻana i ka momona.
E mālama i ka lama uila no kāu lumi. Hiki i ka pahu friji, a me kekahi mau mea maʻamau i kohoʻia, hiki ke kōkua nui i ka haʻaleleʻana i nā pīkī a me ka pizza. No ka laʻana, ināʻoe e mālama i ka mūmoa a me kekahi letus i loko o kou pōmaile, hiki iāʻoe ke hana i ka sālemina tuna a kāpiliʻia i ka leka. ʻO kaʻai i keʻano o keʻano palax kahi meaʻai'ē aʻe e mālama ai i loko o kāu pahu hau. E kau i loko o kahi pahu liʻiliʻi liʻiliʻi a laweʻia i ka cafeteria, kahi hiki iāʻoe ke hōʻolahi i ka palaoa. A iʻole e hoʻohuiʻia i kahiʻaina a me kekahi mau hua a me nā hua. E hōʻoia i kēia papa inoa'āpana momonaʻole no nā manaʻo hou o ka meaʻai e mālama i loko o kou lumi.
E hoʻohana i ka lumi kuke inā loaʻa. Inā hiki iāʻoe ke hoʻomākaukau i nā mea maʻalahi e like me nā hua maʻemaʻe a iʻole ka pizza-kauwahi pizza , hiki iāʻoe ke hoʻonui i kāu mau koho.
E noʻonoʻo e pili ana i ka mea inu, ka waiʻona a me nā mea'ē aʻe. Loaʻa i nā meaʻai "maikaʻi" i kūʻaiʻia i kēia mau lā he nui ke kō i loko o ia mau mea, no laila e heluhelu pono i nā lepili. Eia kekahi, ua kaulana nā cocktails koko loloa i kēia mau lā, no laila inā 21ʻoe a hele i kahi pā hale, ʻikeʻoe i nā cocktails haʻahaʻa.
> Puna
> Eatright.org. 8 mau ala e paʻi i ka mea hou 15. Ianuali 20, 2015.