Hiki i ka poʻe me ka maʻi maʻi kūmole ke hōʻino ʻole i nā lula o kā lākou meaʻai me ka ʻole ka hoʻopilikia kino i ko lākou olakino, akā e hana mau ma ke ʻano mau loa uaʻike nāwaliwali nei. Inā ʻaʻole kūpaʻa ʻoe i ka papa ʻaina, e pōʻino ʻole ia i ka pae o ke kō i loko o kou koko. E nānā iā ʻoe iho: ʻaʻole ʻoe i hana i kekahi o kēia mau hemahema maʻamau i ke koho ʻana i kāu papa.
1. Malakino
ʻAi liʻiliʻi, ʻaʻole i lawa, a i ʻole i ke ʻano he nui ʻole ka hoʻohiolo ʻana i kāu kō. ʻAi pinepine ma ka 4 mau hola. Inā ʻaʻole hiki ʻoe ʻoe ke ʻai maikaʻi i ka manawa e hana ai ʻoe i kēia, e hoʻololi i kēia ʻai me ka mea kīʻaha e kūmī ana i ka protein a me nā mea laʻa, me ka mea, he manamana a me ka hapa o ka pēpē haʻahaʻa. Inā hoʻoholo ʻoe e wikiwiki a hele paha i ka papaʻai, e noʻonoʻo e kipa me kāu kauka ma mua.
2. Mai nānā i nā calorie a me ka nui o ka lawelawe ʻana
He mea paʻakikī paha e hōʻemi i ka paona a mālama ʻole paha i kahi paona olakino inā ʻaʻole ʻoe e hoʻolohe i ka nui o ka meaʻai āu e hoʻopau ai - ʻoi loa no nā kīmaha a me nā mea ʻono. Inā he mea maikaʻi ka mea āpau āu e kau ai ma ke kīpē, ʻaʻole hiki iā ʻoe ke helu i nā kaloli, akā naʻe e makaʻala i nā lawelawe lawelawe! He piha ka hapaha o kahi pā maʻamau me nā meaʻai momona, nā ʻāpana ʻē aʻe me nā pā a pau, kākāhu starchy a me nā legume paha, a me ke koena me ka huʻai ʻole a i ʻole kuke. No laila e loaʻa ana ka ʻai i mea maikaʻi loa i nā huaʻai a pono ʻole ʻoe e helu.
3. E inu i nā haʻalulu he nui
Hiki i nā momona kākoi ke hoʻonui nui i kāu kōhoi, ʻoiai inā ʻoe e hoʻopau iā lākou i loko o kā lākou helehelena maʻemaʻe. Mālama i ka kōʻai gula i nā pōkī, nā mea ʻono, nā mea inu, a me nā meaʻai momona ʻē aʻe. Inā makemake ʻoe e hoʻomaʻemaʻe iā ʻoe iho, e hōʻoia e loaʻa i ka mahele i nā hapa he 100-150 mau kekona a ʻaʻohe i ka g. No ka hoʻolālā, kahi kuki liʻiliʻi me ke aniani liʻiliʻi o ka waiū skim a i ʻole kahi ʻāpana o ka wai aniani e ʻai koke ʻia ma hope o ka ʻaina. A mai poina i ka nui o nā līloli a pau maʻaleʻa, ʻeuʻeu, a me nā mea ʻai hou a me nā hua.
4. Hōʻalo i nā meaʻaiʻai momona.
He aha nā lemona momona (brīkī), broccoli, ʻaleka, oatmeal a me nā ʻeleʻele i loaʻa i ka maʻi maʻamau? Hōʻike lākou āpau i kahi hui o nā meaʻai kiʻekiʻe i nā fiber a pono e hoʻokomo i ka meaʻai e mālama i ke kō o ke koko, ka naʻau a me ka ʻōpū. Ma ka hāʻawiʻana i nā meaʻai i hoʻolaʻa ʻia a me nā haʻahaʻa haʻahaʻa, e like me ka mea i kālai ʻia a i ʻole ka pasta i hana ʻia mai ka palaoa keʻokeʻo, ke hoʻoiho nei ʻoe i kou kino i nā waiwai maikaʻi o ka meaʻai. Ma kahi o kēia mau koho maikaʻi ʻole, koho i nā meaʻai i loaʻa i ka liʻiliʻi loa he 3 mau huina o ka fiber i ka lawelawe ʻana a hoʻonoho i kāu ʻaiʻai i ke ʻano no ka pau ʻana o 25-35 g lau o kēlā me kēia lā.
5. No ka poina e pili ana i ke kaulike
Ke kau nei i nā huahana hoʻokahi, ʻaʻole ka hoʻopili ʻana i nā ʻano ʻano like ʻole, pilikia ʻoe e lilo i kāu haʻahaʻa e lilo i kiʻekiʻe a haʻahaʻa loa. I ka hala ʻana i ka manawa, ʻike pinepine ʻia kēia ma ke ʻano o kou puʻuwai a e alakaʻi i nā hoʻopiʻi ʻē aʻe. ʻO ka meaʻai kaulike kekahi o nā huahana o nā ʻano like ʻole a pono hoʻi i loko o nā mea kākoi a me nā lako. He mea nui hoʻi pehea e kiaʻi ai i ke kaulahao i ka meaʻai, pono ia e nānā i ka hui pū ʻana o nā mea āu e ʻai ai me nā lāʻau lapaʻau āu e lawe ai a me ke kino pilikino āu e hana ai. E kūkākūkā i kēia mau mea koʻikoʻi o kou nohona me kāu mea mālama olakino.
