Makemake aneiʻoe i nā manaʻo awakea awakea no ka hana a home paha? I kekahi mau manawa, i ke awakea awakea, eʻonaʻoe i ka momona a hiamoe. Akā,ʻaʻole pono ia. Ināʻoe e lawe i mau minuke e aʻo ai pehea e hoʻomākaukau ai i ka lāina awakea, e hoʻokumu iāʻoe iho e ikaika aʻoi aʻe ka ikaika ma ka awakea a pau.
Pehea e hana ai i kahiʻaina awakea
ʻO kahi lāʻai awakea e hoʻomāʻona i kou pōloli i ka manawaʻai.
Akā, ponoʻoe e mālama i ka piha i ka hala o ke awakea i ka manawa e ho'āʻo pinepineʻia mākou i ka meaʻai. No laila, peheaʻoe e hoʻomākaukau ai i kahi meaʻai e mālama ai i kou makemake i lalo o ka mana? ʻEkolu mauʻano nui e komo i loko:
- ʻO ka meaola lean . Inā kūkuluʻoe i kāuʻaina awakea a puni kahi pilikino maikaʻi o ka protein, e kōkuaʻoe e mālama i kāuʻai ma ke ala ma nāʻanoʻelua. ʻO ka mea mua, ua lōʻihi ka lōʻihi eʻai a lōʻihi no ke kino o kāu kino. No laila, e lōʻihi ka lōʻihi o ka meaʻai waiwai waiwai i ka wā eʻai aiʻoe, aʻo ia hoʻi e hoʻolāʻihi mau ana iāʻoe. Eia kekahi, kōkua ke kinona no ka kūkulu a mālamaʻana i ka nui o ka puʻupuʻu musabolism. Hiki ke hoʻololi i kou kino i kahi mīkini keʻaiʻana i ka calorie i ka wā eʻai aiʻoe i ka meaʻai.
- ʻO ka maʻi wela . ʻO nā meaʻai o ke kiʻekiʻe-fiber kahi kumu nui o ka ikehu-meaʻai. ʻO kaʻaiʻana o ka fiber e like me kaʻaiʻana i ka kinetona ma ka lōʻihi e lōʻihi ai i kou kino eʻeli. ʻO ke kōkua o ka fiber e hoʻoikaika ai no ka manawa lōʻihi. Inā kohoʻoe i ka haʻahaʻa haʻahaʻa,ʻo kaʻai lawaiʻa momona no kāu kāpanu pēpona a hoʻopiha i kāu kīʻaha salala me nā meaʻai i kiʻekiʻe i ke kaula i hoʻonohoʻia eʻoe eʻoi aku kaʻoi aku o nā meaʻai maʻamau i ka lā. E liʻiliʻi pahaʻoe i nā meaʻai maʻamau i nā kānana nuiʻole ināʻaʻoleʻoe e noʻonoʻo i ka pōloli.
- ʻO ka hydration hauʻoli. Uaʻike wau he paʻakikī, akā e hoʻokuʻu i ka caffeinated a me ke kōpaʻa i kaʻai i kaʻaina awakea. ʻOiaʻiʻo,ʻaʻole nui lākou no kou kino i kēlā me kēia hora o ke ao, akā hiki iā lākou ke pilikia loa i ke awakea. No ke aha mai? No ka mea hiki nō paha iā lākou ke hoʻolako i ka ikaika i ka pō pokole, hiki iā lākou ke waiho aku iāʻoe i ka wai o ka ikaika ma hope aku o ka lā. E inu i nā wai kūmole a iʻole ka wai i kahi.
ʻO nā'ōlelo maikaʻi loa no kahiʻaina awakea
E hahai i kekahi mau kaulike liʻiliʻi e hana i kaʻaina awakea e mālama i kāuʻai ma ke ala.
- E hana i kāu meaʻai i ka home . Hoʻomaʻamaʻa nā Smart dieters i kaʻaina awakea ma ka home a lawe pū me lākou e hana. Ma kaʻoiaʻiʻo, e like me ka meaʻaiʻo Brian Wansink, hiki iāʻoe ke mālama i kaʻaina awakea inā e hoʻomākaukau anaʻoe ma hope o kaʻaiʻana i kaʻaina awakea iʻoleʻoe e pōloli i ka manawa e hana aiʻoe i nā koho meaʻai no kaʻaina awakea.
- Maiʻaiʻoe i kaʻaina awakea ma kāu pākaukau. He aha kahiʻoi loa loa e hiki ai iāʻoe keʻai i kāuʻaina awakea? Ma kāu pākaukau . Aia kekahi mau kumu no ke kumu a me kekahi mau koho maikaʻi'ē aʻe no nā wahi maikaʻi eʻai ai.
- E hoʻomanaʻo i mua o kaʻaiʻana. ʻO kaʻaiʻana i kaʻaina awakea ma kahi haleʻainaʻaʻole loa e hoʻopau i kāuʻai , akā ponoʻoe eʻike i ka mea eʻai aiʻoe ma mua o kou komoʻana i ka haleʻaina - keʻoleʻoe eʻai pū me nā mea'ē aʻe. ʻO ia alaʻaʻoleʻoe e wikiwiki a hoʻokahuli i nā hoʻoholo e hoʻopau i kāuʻai no ka lā.
- Pale pūmua a me nā momona. No ka loaʻaʻana o nā pono hana hoʻolālā a me kahiʻano leʻaleʻa o ka piha i ka lā a pau, e hoʻohui i kahi pilikino pila pū me nā puaʻaleʻa e hana i kaʻaina awakea māmā. ʻO kahi kīʻaha o ka'ōpona a me ka salakeke paha e hana i ka hana aiʻole e hopu i kahi'āʻaina me ka'āpana hua. Hiki iāʻoe ke hanaʻoluʻolu i ka meaʻai , aiʻole eʻai i kahi pōʻai popo paʻa ināʻoiʻoe i kahi wāwae.
Recipes for a Healthy Lunch
Inā loaʻa iāʻoe ka manawa e kuke ai,ʻo kēia kekahi mau meaʻai maikaʻi awakea hauʻoli e aloha aiʻoe.
- Pehea e hana ai i kahi Salalaina i loko o kahi līle (maikaʻi no kaʻo-hele!)
- NāʻAi Hoʻopiʻi Pākahi Loa Loa
- Rainbow Vegetable Soup
E hoʻomanaʻo, he mea nui ka hoʻoikaikaʻana e hoʻomākaukau i ka meaʻai laʻau maikaʻi i ka meaʻai a me ka hahaiʻana i nā'ōlelo leʻaleʻa māmā a maikaʻi. Me kahi hoʻolālā o ka hoʻolālā a me ka hoʻolālāʻoi aku, hiki iāʻoe ke hana i ka meaʻai e hoʻonoho ai iāʻoe i kahi awakea a me ke awakea.