1 - E hoʻololi i kāuʻaʻai
Uaʻike wau i ka hoʻololiʻana o kaʻelemakule, ua maʻalahi nā hana maʻamau i nā mea maʻamau, a he lōʻihi ka manawa no nā hana houʻai e lilo i mau loa. Akā, mai hōʻalahiʻoe. Loaʻa kaʻino o kāuʻai i kēia manawa - eia nā mea maʻalahiʻelima i hiki ke hana i kēia manawa e hoʻomaikaʻi i keʻano āu eʻai ai.
2 - E hoʻoulu i kahi huaʻai hou i kāu meaʻai hou
ʻAʻole wau e mālama ināʻo ka meaʻono o kaʻina awakea, kaʻaina awakea aʻaina paha, hiki iāʻoe ke hoʻomaikaʻi i kāu meaʻai i kēia manawa ma kaʻaiʻana i kahi mea kanu'ē aʻe. E koho i kekahi mea'ōmaʻomaʻo a'ōmaʻomaʻo paha no ka pono waiwai kūpono. E kiʻi aku i kahi broccoli e hele me kāu sanwia i ka lā awakea, a hana i nāʻaoʻaoʻelua no kaʻaina awakea ma mua o hoʻokahi. A iʻoleʻai i kahi hua sala nui. Mālama kēia i ka kakahiaka kakahiaka - e hoʻoulu i ka'ōina i kāu mau hua i'ōwiliʻia aiʻole eʻoluʻolu i ka'ōmaʻomaʻo.
3 - Eʻai i nā hua hou
ʻO ka manawa ma hope o ke kūʻana i ka laina ma kaʻainaʻaina awakea, lālau i kahi'ōlaʻa a iʻole ka pua ma kahi o kahi kuki a me kekahi'āpana keke. A iʻole, ināʻoe eʻaina awakea i ka home, eʻoliʻoli i kahi bola o nā huaʻala no kaʻaʻa. ʻAʻoleʻoe e hāʻawi i kāu meaʻai inā hoʻohanaʻiaʻoe i ka paila pōpō o ka ice cream. Eʻoki waleʻoe - e lawelawe i ka hapalua o ka nui āu eʻai mau ai a hoʻopiha i ke koena o ke kīʻaha me nā hua hou e like me nā rūlaʻi, nā blueberries, a me nā piʻi paʻi. Eʻokiʻokiʻoe i nā calories, me ka waiwai maikaʻiʻoi aku. A ke nānā aku nei ia i ka mea weliweli.
4 - E inu hou i ka wai
ʻO ka nui o ka calorie nui mai ke kō a me ka momona mai nā wai inu āu eʻai ai. ʻO ka inuʻana i ka wai nui e kōkua iāʻoe e lilo i ka kaumaha inā inuʻoe i kahi o nā meaʻawaʻawa sugary. A inā inuʻoe i ka waiʻona, e hoʻokomo i loko o ke aniani wai i waena o nā mea inu. Inā hōʻinoʻoe i ka ho'āʻoʻana o ka wai, hiki iāʻoe ke hoʻololi i kahi'āpana lemon, lime, kukumba, a me ka'ōkomo hou.
5 - E hana i kāu hua mua i kaʻohi
ʻOi aku ka nui o ka'ōpū i ka fiber ma mua o nā'ōpala keʻokeʻo maʻa mau, a no ka hiki i ka hapanui ke hoʻohana i ka fiberʻoi aku, hiki i ka manawa ke hoʻololi. ʻO ka manawa'ē aʻe eʻai aiʻoe i kaʻai, e hoʻomaopopo ponoʻoe e koho i ka 100% o ka palaoa a pau a iʻole 100% o ka palaoa palaoa piha. E hoʻokuʻu i kāu kīʻaha maikaʻi no kahi kīla o ka oatmeal a iʻole ka hapalua o ka'ehi palaoa i 100% i kaʻaina kakahiaka. E koho i ka lauiki laiki aiʻole ka paʻi palaoa palaoa a pau no kaʻaina awakea.
6 - E mālama i ka nui
Aia kekahi'ōlelo kahiko e pili ana i ka nui o kou mau maka ma mua o kou'ōpū. ʻOiaiʻo ia keʻanoʻoiaʻiʻoʻole, he mea maʻalahi ke hoʻonui i ka hapa nui o ka meaʻai ma mua o kāu e makemake ai, i ka wā e pōloli anaʻoe. No laila, ma kāu pāʻina hou, e hoʻomaha iki i kahi minute e noʻonoʻo ai i ka nui o kāu eʻai nei .
ʻO kāu pūmua punae (kaʻiʻo, ka moa, iʻa, a me nā mea'ē aʻe) pono e lawe i kahi hapaha o kāu pāpale, aʻo nā meaʻaiʻeleʻele e like me ka pālana, ka raiki a me ka pasta, e lawe wale i kahi hapaha. Hiki ke hoʻopihaʻia ka hapalua o kāu pāʻani i nā hua liʻiliʻi-kalori huaʻai a me nā huaʻai e like me nā tōmato, broccoli, kapiʻuluʻi, asakagus, pi, nā pulu'ōmaʻomaʻo, a i ka saladi māla. E lawa paha paha ia i ka hoʻopihaʻana iāʻoe, akā, inā makemakeʻoe i ka pōloli, e hele no nā mea kanu'ē aʻe.