ʻO kaʻaiʻana i kaʻai ola haʻahaʻa maikaʻiʻole he maʻalahi wale nō, ma mua loa. Akā, hiki iāʻoe ke hoʻolilo i kahiʻoi aku kaʻino no kāu iho! Eia nā mea maʻalahi heʻumi i hiki iāʻoe ke ho'ōki i ka hanaʻana i mea maʻalahi iāʻoe iho.
Kāpae i ka inu wai inu
He mea maopopo loa kēia, akāʻo kēia ke kumu o ka sugar i kaʻaiʻana o US, ma kahi lōʻihi. ʻAʻohe mea'ē aʻe ma waho o ka haʻaleleʻana i ka puhi puaʻa e loaʻa ai ka hopena i ka olakino o ka lehulehu ma mua o ka haʻaleleʻana i kēia.
ʻO kaʻoiaʻiʻo,ʻo ka wai ka mea kūpono e pani ai, akā, e kani ana kēia i kahi mau mea nui i ka nui o nā poʻe. ʻO kekahi manaʻo'ē aʻe he kē ia , ma nāʻano likeʻole: he wela, heʻeleʻele,ʻeleʻele,'ōmaʻomaʻo, a me ka lau nahele. ʻO nā "maʻamau" maʻamau (ʻeleʻele a'ōmaʻomaʻo paha) a me ka nui o nā mea ulu lāʻau he nui ka waiwai olakino, ma kahi hapa o ka uku o ka waipū. Aia kekahi teas i kāhiʻia. Mai hopohopo e hoʻohui me ka pili! ʻO koʻu punahele o kēia manawaʻo ka hukiʻana i kekahiʻohe kōmaʻomaʻo iʻikeʻia (lemon, mango, a jasemine) me kekahi kīʻaleʻeleʻele . (Manatua: ināʻoe eʻoki ana i ka'ōmaʻomaʻo'ōmaʻomaʻo, pono ke emi o ka mahana ma lalo o kaʻeleʻele e pale ai i kaʻawaʻawa.)
E hele i ka pōloli
E lawe mai ka hua'ōlelo "ʻai" i ka hoʻomanaʻoʻana i ka pōloli, e nānā ana i kaʻai, a me ka moeʻuhane hoʻi i ka meaʻai? Manaʻo aneiʻoe he mea pono ka pōloli a me ka nele no ke kaumaha o nā kaumaha? ʻO wau, e hoʻomaka e noʻonoʻo i kaʻaoʻao'ē aʻe. Inā mau pinepine kēia mau mea,ʻaʻole hiki ke hoʻomau i kāu alaʻai.
E nānā i kēia papa inoa o nā mea punahele a ke kanaka no kaʻaiʻana i kēiaʻano. "Loaʻa ka pōloli" a me ka "manaʻo piha" aia ma ka piko o ka papa inoa.
Ka Hopu i ka Pīhoihoi i kaʻaiʻana
ʻO nā leka e pili ana i kaʻino o kaʻaiʻana i nā momona ma nā wahi apau. Ponoʻoe e aʻo e haʻalele iā lākou . Ua mālamaʻo Harvard School of Health Health i kahi kūkākūkā me nā mea kākau meaʻai a me nā nūpepa kahi i noi aku ai lākou iā lākou e lawe i kahi hōʻailona e ho'ōki i ka hoʻohanaʻana i ka hua'ōlelo "momona momona", akā, no ka mea, he meaʻole.
E oki i kaʻaiʻana i nā mea hoʻokahi i kēlā me kēia lā
Ke hoʻololi mua mākou i kā mākouʻai, ua maʻalahi ke komo i loko o ka'ō'ō aʻai i nā meaʻai likeʻole i nā manawa a pau. ʻO kēia, no ka hapanui o nā kānaka, ua lohi maikaʻi loa , a ua hoʻokomo kokeʻia ka hōʻailona "boring" i kaʻai. E nānā i kekahi mau puke punahele a iʻole hanaʻike ma ka pūnaewele, e nānā i ka'ōniʻiʻohi no ka hoʻoikaikaʻana, e ho'āʻo i kahi mea kanu hou a iʻole ia iʻokiʻokiʻia o nā meaʻai. E hoʻohana i ka hoʻololiʻana i kāu meaʻai e like me ka manawa e hiki ai ke hoʻonui i kou mau kau. A noʻonoʻo, he mea maikaʻi keʻano he mea pono.
Kāohi i ka hoʻomauʻana ma ka haʻahaʻa haʻahaʻaʻo Low-Carb
ʻO nā laikini haʻahaʻa a me nā pōpīʻai ko lākou wahi-i ka holoʻana, e like paha. Akā, aia nā hāhaewā i mea e lilo iā lākou i wahi o kā mākou meaʻai i kēlā me kēia lā. Hoʻokahi nō mea, ua maʻalahi nā kānaka i ka hoʻololi i nā koko koko i ka nui o kēia mau huahana. ʻO nā "ʻupena pūnaewele" i kahakahaʻia ma luna o ka pōʻalo he mea kūpono paha, akā no nā kumu he nui, hikiʻole i kou kino ke kū'ē. Eia kekahi, ua kapaʻia kēia mau mea i kapaʻia he "mea momona i nā meaʻai" a hiki i ka "hoʻokipa" i nā'ōhū a me ka noʻonoʻo i ka makemake nui. ʻO kaʻaiʻana i nā'āpana hana i nā mea hanaʻia me nā meaʻono-i hoʻolālāʻia, he hōʻailona lākou e mālama ai iā mākou e hoʻomanaʻo i nā meaʻai e manaʻoʻia he meaʻono loa.
E kaomi i nā Cereal, Crackers, a me Aisles Cookie
Ma waho o kaʻike, no ka noʻonoʻo.
Hana nui. E nānā ana i kēlā mauʻeke Chips Ahoy! E hoʻomanaʻo ana nā kuki iāʻoe e hoʻohana wale anaʻoe i kaʻaiʻana i nā'Aboa Ahoy. ʻAʻohe maikaʻi e hiki mai ma kēia. "ʻO ke kūʻaiʻana i ka palena" o ka hale kūʻai a me ka paleʻana i nā aisles i loko a pau loa he launa nui loa inā hiki iāʻoe ke hana.
E Hoʻokuʻu iāʻoe iho i ka hiamoe
Loaʻa i kahi pahu piha o nā mea e hōʻehaʻeha ai i ko mākou kino, aʻaʻole lawa ka hiamoe i kahi o ka ikaika. ʻO ka hiamoe a me nāʻanoʻano o ke kaumaha e hāpai ana i ke kāpiliʻana i ka cortisol a me nā lolikoʻeleʻele e pili ana i kā mākou koko koko. ʻO kēia, heʻoiaʻiʻo,ʻo ia ke kū'ē i ka mea i makemakeʻia e kaʻai liʻiliʻi-kalaika e hana ai,ʻo ia ke palekana i ke koko.
Ma keʻano he māhele o ka pōʻai,ʻo ka hoʻoikaika o ke kino o ke kino e hānai i ka makemake, aʻaʻole mākou e nele.
E hoʻopau i ka hana pinepineʻana e pili ana i nāʻike haʻawina i loko o ka News
He nui nā "ʻepekema" i loko o ka nūhou e kuhihewa i keʻano o ka noiʻi a iʻole nā haʻawina pono'ī iho he pilikia i kekahiʻano. E hōʻoia i ka halaʻana o nā makahiki, i ka hōʻiliʻiliʻana o kaʻikepili,ʻoi aʻe ka helu aʻoi aku i kaʻai kula haʻahaʻa-heʻano olakino maikaʻi eʻai ai no ka hapanui o ka lehulehu. Ma kekahiʻano,ʻo ka hopena o ka hopena o 50,000 mau kānakaʻaʻole e haʻi nui iāʻoe i ka mea e hanaʻia noʻoe. ʻAʻohe aʻo e uku ana i nā miliona miliona; e nānā pono iāʻoe iho.
Eʻae e ho'āʻo e hahai i kaʻaʻai e hana no kāu hoa noho
Loaʻa i nā hanaʻai a pau no kekahi poʻe a me ka nui o ka pono o ka hana'aleʻa i nā kānaka likeʻole. ʻO kekahi o nā ikaika o ka Atkins Diet , ma ka laʻana, he hana ia e kōkua ai i kēlā me kēia kanaka i nele i nāʻano a me ka nui o ke kūpona iʻoi aku ka maikaʻi no ko lākou kino.
Eia kekahi, mai ho'āʻo e hakakā me kou hoa noho ma waho o ka meaʻai e hana ai nāna. E haʻi wale i kāu mea e hana ai a me kou kino; He paʻakikī kēia e hakakā me.
E ho'ōki i ka palekana i kaʻoiaʻiʻo
Ināʻikeʻoe he meaʻai kāu hana i ka mea i hoʻemiʻia e ka'āina-ināʻoi aku kou olakino a me ka hauʻoli inā hoʻokaʻawaleʻoe iāʻoe iho i ke kōpaʻa a me nā mea hōʻailona'ē aʻe - pono iāʻoe e noʻonoʻo i kahi e hana ai i kēia hana noʻoe heʻai mau loa. ʻAʻohe mea kūpono, a ke makemake nei mākou i ke kōkua e lilo i kēia ma keʻano " meaʻai " ma mua o ka "ʻai." ʻO kou aloha i ka wā e hiki mai ana.