Pehea e mālama ai i ke kino o kahi kaikai
ʻAʻole ponoʻoe e lilo i kumu hoʻohālikelike aʻoihana paha e nānā like. ʻO nā mea a pau,ʻo ia nō kaʻaiʻana i nāʻano meaʻai nā mea kanu-nui e like me ka hana maʻamau no ka kino kai piha.
Eʻae i kahi pono no ke Kaiāulu Beach Ready Body
ʻO kaʻaiʻana i ka pono e loaʻa ai ke kino āu e makemake aiʻaʻole pono e pilikia. ʻAʻole nā mea lapaʻau eʻai i nā mea kūikawā a iʻole nā mea kilokilo paha e hiki ai i kahi kino leʻaleʻa. Eia ka papa inoa maʻamau o nā meaʻai olakino maikaʻi a me nā meaʻai kūpono e loaʻa ai iāʻoe ka kahakai i kēlā me kēia makahiki.
ʻO kaʻaila ka momona o ka momona
Aia nā 'ai i ka papa inoa no nā meaʻoi loa. He mea pepehi maʻalahi lākou no ka ike, ka momona o ka momona, a he meaʻai nā meaʻai.
ʻAi ka palaoa i ka meaʻai nui loa a ke kiʻekiʻe i ke ahi e kōkua i ka hōʻomiʻana a me ka hoʻouluʻana. ʻO kaʻai ka meaʻai a me ka hoʻolakoʻana i nā meaʻai no nā hola.
ʻAʻohe mea e kahaha ai aia kaʻai ma luna o nā papa helu he umi o ka hoʻolālā a me nā mea pāʻani.
ʻO nā nūnē ka Puʻupuʻu Nui
ʻO nā puaʻa kekahi meaʻono kūpono maikaʻi aʻoi nui loa . Hoʻopihaʻia lākou i nā protein a me nā'ahuʻula nui. ʻO ka poʻe keʻokeʻo ka mahele maikaʻi loa no nāʻoihana olakino me nā yolks iʻaiʻia i ka hoʻoponopono.
Nānā nā puaʻa i ka ho'ōla i ka mīkini a he pono nō hoʻi ke kākalaʻana i kahi kino āpau a kani. Ua hoʻokumu maoliʻiaʻo Abs i loko o ka lumi kuke me kēiaʻanoʻano pilikino i hiki ke kukeʻia i nāʻanoʻono.
Inā paha i hoʻouluʻia e ka'inilani no ka mea kanu nui a iʻoleʻia paha i loko o ka'ōpala, e kiʻekiʻe nā hua ma ka papa inoa pono-pono.
Eʻai i kāu mau'ōpū no ka Super Body
ʻO keʻano'ōkole ke'ō aku i ko lākou kino i mua i kaʻaiʻana i nā lau ma ka lā. ʻO nā meaʻai e like me ka broccoli a me ka'ōnihi he meaʻai nui ka meaʻai. Hāʻawi lākou i ka lehulehu o nā pono olakino a kōkua i ka mālamaʻana i kahi kino lean.
Kūkuluʻia nā kino nui me nā meaʻai maikaʻi. ʻO nā huaʻai a me nā greens ka mea iʻimiʻia i nā mea maʻamau no ka holo pono. ʻO nā'ōhili kekahi o nā meaʻai nui loa no ka loaʻa a mālama i kou kino maikaʻi loa.
ʻO ka Apple a ka lā ke kala i ka momona
ʻO kekahi meaʻoi aku iʻoi aku ka meaʻai e mālama ai i ka'ōmole o ka makahiki āpau he hua e like me nā'ōlaʻa. Hoʻoʻo lākou i ka mea nui, heʻono aʻoi aku ka nui i ka fiber.
ʻO ka hapa nui o nāʻoihana olakino kaʻike i nā'ōliona hoʻoulu i ka mea hana a me ke kōkua i ka puhiʻana i ka momona. Hāpai lākou i kahi meaʻai nui loa a me nā'ōʻono e maikaʻi e loaʻa i kekahi manawa no ka laweʻana i ka'ikehuhu.
Nā Palekana Lean no ka Hoʻonuiʻana i nā Puʻupuʻu
ʻO ka hapa nui o nā mea e ola ai nā mea e ola ai e like me ka moa a me ka hopena ma ka lima aʻai i kēlā lā i kēia lā no ka mālamaʻana i ka lean. Hiki i kekahi poʻe ke kūʻai i nā pilikua pāʻoihana e like me ka uila i hoʻohuiʻia a me nā hoʻoulu uila no ka māmā o ka hanaʻana i nā kinipona.
ʻAʻoheʻano o ka pilina, aia ka pilina ma nā papa helu he umi o kaʻai eʻai ai i kahi kino mākaukau kahakai. ʻO ka'Aino Aminoʻo ia nā papa hana o ke kino e hoʻohana ai ke kino i ka ho'ōla, hoʻoulu hou a kūkulu i nā puʻupuʻu nani.
Eʻai i ka momona momona i ka momona o ka momona
Uaʻike ka nui o nāʻoihana olakino i nā momona maikaʻi e kōkua pono i ka momona momona. ʻAʻole kahiʻinoʻino , nā momona e like me ka pīni pēpē, avocado a me kaʻailaʻaila ma waena o nā meaʻai he umi eʻai ai no ke kino kino.
Hiki ke kōkua nā momona maʻi me nā hana hoʻopunipuni a hoʻonui i ka hauʻoli e hoʻemi ana i kaʻaiʻana. ʻO ka hopena o kaʻili ka hopena o kaʻaiʻana i nā momona maikaʻi a he mea nui hoʻi i nā hiʻohiʻona ola a me nāʻoihana like.
Inu wai nui
He mea kānaluaʻole paha kēia aʻike nuiʻia e nā poʻeʻoihana olakino, nā hiʻohiʻona, a me nā mea pāʻani e inu i nā kini o ka wai.
Mālie ka wai i ka wai a hoʻomaʻemaʻeʻia i nā toxins. Pono nā'ōpona nani e hoʻouluʻia e hoʻomaka ana mai loko mai.
ʻO ka wai ka mea e hoʻonāuki i ko kāua hana a pili i ka momona momona. Hiki nō hoʻi ia i nā mea hana maʻamaʻi kūpono a me ka hoʻohaʻahaʻaʻana i ka pā.
ʻO ka wai kahi mea pepehi malu no kahi kino maikaʻi a maikaʻi.
ʻO kaʻailaʻo Olive e hoʻoikaika i ka Ola Ola
Ua lilo kaʻailaʻaila maʻemaʻe ma luna o nā'ōpū a me nā momona i ka palena palemele no nāʻoihana olakino. ʻO ka waiwai kumu waiwai a me nā pono o kaʻailaʻaila ka mea kiʻekiʻe aʻaʻole ia he mea e piliʻi i kēia mea momona maikaʻi eʻaiʻia i kēlā me kēia lā.
Pono nā kino nui i ka puʻuwai olakino a me kaʻailaʻaila ka momona maikaʻi e kōkua i ka hana.
Eʻai i nā iʻa momona i nā manawa he nui i kēlā me kēia wiki
ʻO nā'ōkohana'ōmaʻa a me nā hoʻolālā e loaʻa ana i kā lākou kuleana kūpono o ka iʻa momona e mālama i ke kahakai. ʻO ka iʻa momona e like me ka salmon i loko o ka momga-3 momona i hōʻikeʻia e puhi pono i ka momona.
Hōʻikeʻia ka iʻa momona e hoʻonui i ko kāua kahanui a hoʻonui i ka momona momona. Aia nō i loko o nā hua'ōlelo olaola'ē aʻe he nui no ka mea e pono ai keʻaiʻana i ka iʻa no ke kino maikaʻi a maikaʻi.
Meaʻai Meaʻai MeaʻaiʻOi ke Nānā iā mākou e mālama i kā mākou hoʻoikaika
ʻO nāʻoihana olakino a me nā hoʻolālā e hana ana, akā,ʻo ka mea huna e mau no kaʻike. Heʻokoʻa nā meaʻono a kēlā me kēia kanaka mai kaʻono i ka meaʻai.
ʻO ka lilo o Caloric ka laina lalo loa. E hoʻolohe ka mea noʻonoʻo i keʻano o nā meaʻenehana maikaʻi a me nā calories a pau. ʻAʻole e laweʻia ka hōʻawe i ka hopena. ʻO kahi kumu maikaʻi keʻaiʻana i kahi brownie hou ma kahi o ka pan.
E'ōleloʻia ana he mea kōkua kaʻaiʻana i nā meaʻai e mālama ai iā mākou i ka hana a me ka pōmaikaʻi i ke ola.
Ka Lawaiʻa a me ke Kino
Hoʻoikaika nā'ōkole a me nā poʻeʻoihana i kekahi mau hoʻopunipuni e hoʻomau i kā lākou mau'ōpū i ka makahiki āpau. E kōkua ana nā papahana heʻumi nui loa o nā'ōlelo kōkua a me nā mea kōkua:
- Ka mana o ka mana: heluhelu i nā lepili a ana i nā'āpana kūpono. Mai hele hou no ka mea hou aku.
- Nā pāʻuku liʻiliʻi: ʻai i nā pāʻani o ka meaʻai ma kahi o nā papaʻaina nui e pale ai i kaʻaiʻana.
- ʻO ka pākeke e hele: e pale i ka meaʻai ma ka hoʻokomoʻana i kahi meaʻai maikaʻi aiʻole nā pōpilikia i kāu pute.
- ʻO Cook ma kou home: e hoʻomalu i ka mea āu eʻai ai, e hoʻemi i ka mea momona momona a momona.
- ʻO ka hoʻoholoʻana i ka waiʻona:ʻo ka hōʻemiʻana a me ka hōʻemiʻole i ka waiʻona e hoʻohaʻahaʻa i kēlā ala a hoʻonui i ka olakino.
- E hoʻolālā: 3-5 mau manawa i kēlā me kēia pule a no 30 mau minuke i hoʻokahi hola no ka maikaʻi maikaʻi.
Nā kumuhana:
cdc.org, Eʻaiʻai ka meaʻai no kahi Haumaha Haumaha, 5/15/15
National Academy of Sports Medicine, Hoʻopauʻana i kāu Weight Loss Plateau, Fabio Comana, MA. MS, NASM, 5/14
National Academy of Sports Medicine, Nā Niko Kuʻuna Ola Loa, Fabio Comana, MA, MS, 12/15