Hoʻopiha i kāu mau hana
Ināʻo ka pahuhopu ka poho kaumaha , loaʻa i kaʻiʻo a hana paha , nā mea āu eʻai ai ma mua o ka hana hiki ke hana i ka hoʻokaʻawaleʻana ma waena o kahiʻoihana ikaika, hiki paha i ka paʻiwaʻi, ke kauʻana a me ka hoʻolālā luhi, nānā-a-wateli-i kēlā me kēia mau minuke . E hahai i kēia mau kulekele no ka meaʻai maikaʻi loa no ka poho kaumaha a me ka hoʻolālā.
- Quiz: He aha kāu mea e'ōlelo ai e pili ana iāʻoe?
Ka Hanakō Poʻo
Inā makemakeʻoe i nā hana kakahiaka (ma mua o ka loaʻaʻana o kahi kino e kū'ē ai), e ho'āʻo i kaʻaiʻana i kahi mea e pale ai i kaʻona a me ka pōloli. ʻO ka hanaʻana i ka'ōpū'ōpū , me ka lono,ʻaʻoleʻoe e momona nui aku, keʻoleʻoe i ka pōloli nui i ka hana.
Ponoʻoe eʻae i ka manawa kūpono e hōʻoki ai iʻole e pale i kahiʻaoʻao ākea aʻoi aʻe kaʻino. E ho'āʻo i kēia mea:
- Ināʻoe e hana ana i loko o hoʻokahi hola ma hope o kou alaʻana, eʻai i nā calories 100-300. E ho'āʻo i kahi smoothie, kahi parani yogurt-granola, oatmeal of, inā hikiʻole iāʻoe ke'ōpū i ke kakahiaka nui, ho'āʻo i ka waiʻalani a iʻole ka inu wai inu
- Hōʻalo i ka momona a iʻole ke kinona , no ka mea, lōʻihi kēia e hoʻolālā. Hoʻomaopopo wikiwikiʻia nā meaʻawaʻawa (e like me ka wai), akā hiki ke hoʻoikaika a hāʻule i ke koko koko, hiki iāʻoe ke hoʻomāloʻeloʻe.
- ʻO nā pīka maikaʻi loa no nāʻaina kakahiaka :ʻO nā kīʻaha huapalaoa piha, nā hua waina, ka maiʻa, a me kaʻaila e like me ka wai inuʻawaʻawa a iʻole ka mea inuʻona. ʻO kaʻu mea punahele: kahiʻaina momona momona momona me kahi momona pīpī liʻiliʻi 30 mau minuke ma mua o koʻu holo kakahiaka. Hiki iāʻoe ke manaʻo he momona ka pīpī pēpē, akāʻo ka momona momona ka mea maikaʻi no ke kino a e mālama iāʻoe, e kōkua ai i ka pohō kaumaha.
ʻO ka hana Lunchtime
Ma ka hola awakea, hikiʻole i ka'ōpōpō ke hoʻomanaʻo. I mea e pale ai i ka pōloli a me ka luhi i kāu kau o ka lā awakea, e ho'āʻo i kēia:
- Hoʻokahi aʻelua paha mau hola ma mua o kāu kauʻana , eʻai i ka meaʻai kaulike e puni 300-400 calories.
- Eia hou, e hōʻole i nā meaʻai i ka momona momona a / aiʻole ke kiʻekiʻe , a kau i kahi mea e pili ana i 60 mauʻakika, 20% protein a 20% momona.
- Nā mea maikaʻiʻoi aku :ʻAi i nā kī a me nā kī kī, kaʻakika, nā hua (iʻole aiʻole maloʻo), ka oatmeal a i ka pēpē kuki. ʻO kaʻu punahele: i kāwiliʻia me ka huaʻaina me ka hua hou a kauʻia me ka granola. Alohaʻo Yum!
- Inā loaʻa iāʻoe kahi'āpena i mua o kāu kauʻana , e mālama ponoʻoe i kaʻaiʻai kaulike ma hope o kāu hana e hoʻomaikaʻi ai i kou kino a hoʻi hou i kou ike.
Ma hope o ka hana
(Yawn). Ke hele neiʻoe ma kahi kaʻahele a ua pōloliʻoe. Ke hoʻohālikelike nei paha kāu wili hoʻokele i kāu kaʻa ma ke kuhikuhi o ke Burger King kokoke? ʻO ia no ka mea ua lōʻihi kaʻaina awakea a ua pau ke kino o ke kino. E ho'āʻo i kēia:
- 2-3 mau hola ma mua o kou haʻaleleʻana i ka hana, eʻai i kahi meaʻaiʻuʻuku,'elepa i 400,000 mau calories.
- ʻO nā mea maikaʻi loa :ʻO ka puaʻa a me ka pīkī, ka lihiliʻi a me ka momona, nā hua me kaʻoheʻokoʻa holoʻokoʻa, aiʻole kahi pahu Snickers (oops ... pehea e komo ai i laila?). ʻO kaʻu mea punahele: Ke kalani niʻi me nā momona momona momona a me kahi hua liʻiliʻi o mandarin.
Ma hope o ka hana
Ke pauʻoe i ka hana, ponoʻoe e pani i nā momona a me nā meaʻai e hiki ai i kou kino ke hoʻopakele mai kāu hana. Hiki i nā'enepekema ke hoʻohilahila i keʻano o ka mea eʻai ai, akā e'ōlelo pinepineʻoe eʻai i ka pale o nā'ōpoki, ka momona a me ka momona ma kāu pāʻani o ka papa hana hope e kōkua i kou ho'ōla houʻana.
ʻO kā mākou Polokalamu Medicine Guide nā mea a pau e pono aiʻoe eʻike e pili ana i ka Haʻaweʻa Hanaʻana i nā meaʻai a me nā inu inu .
Puna:
KaʻahaʻAmelika ma kaʻaina. ACE Manual Handbook Manual, 3rd Edition . San Diego:'AlakaʻAmelika i ka hoʻokōʻana o ka makahiki 2003.