Nīnau: ʻAʻole aʻu pilikia i koʻu kaumaha, akā makemake wau eʻai i ka meaʻai maikaʻi. ʻAi wau i ka pōpō maikaʻi; ʻO ka manawa maʻamau, he saladi no ka mea awakea a me kaʻu mea e manaʻo ai heʻaina maikaʻi i ka pō. ʻO ka pilikia o kaʻaina awakea a me ke ahiahi. ʻIke wau i ka pōloli i nā manawa a pau, a he maʻalahiʻole kaʻaiʻana i kahi mea aʻaʻole loa i kekahi mea maikaʻi iaʻu.
Pane: Inā makemakeʻoe e haʻalele i waena o nā pōʻaiʻai, hiki i ka hana mua keʻike i ke kumu eʻona aiʻoe i ka nui. Inā pōloliʻoe, ponoʻoe eʻai hou i kaʻaina awakea a me kaʻahaʻaina awakea i hiki iāʻoe ke hana i kaʻaina'ē aʻe me kaʻaiʻole. Inā makemakeʻoleʻoe e'ōpala i ka hanaʻana, ponoʻoe e hoʻololi i kou'ōpuni, no laila,ʻaʻoleʻoe e hopu aunoa i kekahi mea a kau i loko o kou waha i ka wā e hōʻeha aiʻoe.
ʻO nā mea kōkua no kaʻole Snacking
Hiki iāʻoe keʻokiʻoki i kāuʻai me ka hoʻomākaukau ikiʻana. Mai mālama i ka candy ma kāu pākaukau a pale i nā mīkini kūʻai. E kiʻi i ke aniani wai ma mua o kaʻeke a me ka pīpī i ka wā e nānā anaʻoe i ka TV, e pāʻani ana, e pāʻani ana ma ka pūnaewele aiʻole heluhelu i kahi puke i ka pō. ʻO kaʻoiaʻiʻo,ʻo ka mālamaʻana i kahi pēmole wai noʻoukou no ka wikiwiki wikiwiki paha, he ala maikaʻi loa ia e pale ai i ka maʻamau o kaʻaiʻana i kekahi mea.
Inā pilikiaʻoe no kouʻanoʻeleʻele aiʻole pilikia paha, e ho'āʻo e hele hele, e hana i ka hana a iʻole paha ke kāhea a ke leka uila paha i kahi hoaaloha.
Hiki i nā hoaaloha a me kaʻohana ke lilo i ke kahua polokalamu maikaʻi loa - e noi iā lākou e kōkua e mālama i kou manaʻo mai kaʻaiʻana.
Nā Manaʻo no ke Ola Loa
Malia pahaʻaʻole ponoʻoe e haʻalele i kāu mau poho poho. ʻAʻohe meaʻino ka hōʻokiʻana i ka manawa e noho aiʻoe i loko o kāu alalei kaloila o kēlā me kēia lā. Makemake kekahi poʻe e maʻalahi ka hahaiʻana i ka meaʻai kaulike keʻai lākou i ka meaʻai hoʻomaha maikaʻi i waena o ka meaʻaiʻole no ka meaʻaʻole lākou eʻai i ka meaʻai hou.
E hoʻohana i kāu pōpō e hoʻonui ai i kāu meaʻai. E koho i nā hua hou, nā mea'āhiʻi i ka palaoa a me ka momona, nā hua, a me nā huaʻai hou. Ma kēiaʻano, loaʻa iāʻoe nā huaʻai hou, nā mineral, a me ka fiber. Aia kekahiʻano o ka wahi,ʻo kahi hua manu a me kaʻiʻo leʻa maikaʻi, akā e nānā i kāu mau lawelawe ma muli o kaʻona o ka meaʻai. E pale i nā pahuki kapu, nā kuki, nā pōpō a me nā meaʻai, kaʻulu cream, a me nā meaʻono a me nā meaʻaiʻai.
Nā kumuhana:
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013.
Smolin LA, Grosvenor, MB. "Nutrition: Science and Applications." ʻO ka'Ōleloʻekolu. Wiley Publishing Company, 2013.
ʻO'Alahui Hui PūʻIa Hui PūʻIaʻoʻAmelika Huipūʻia a me ka United Health Health Department. "Nānā Dietary no nāʻAmelika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.