Pehea e ʻai pono ai e lilo kaupaona

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ʻAʻole wale ma ko mākou ʻāina, akā ma ka honua holoʻokoʻa, nui ka poʻe e ʻeha i ka momona. ʻOiai ʻaʻole ʻoi aku ke kaumaha ma mua o kahi kenekene, he nui nā ʻōpū o ka ʻōpuni a he makemake e hemo. Akā ʻaʻole maʻalahi ia.

Hoʻopili ka nui o ke kaupaona no nā kumu he nui: nā maʻi hoʻoilina like ʻole, ka papaʻai, ka nohona, nā ʻano a me nā makemake i ka papaʻai, ka nui o nā meaʻai i hoʻopau ʻia, ke alapine o ka lawe ʻana, etc. ʻAe, inā ʻoe i huakaʻi a hele wāwae i nā mile he ʻumi mau mile mai kēlā lā a kēia lā, ʻaʻole paha e ʻike ʻia ke ʻōpuni i loko o ka ʻōpū.

Inā he maʻi ka kumu, a laila ʻaʻole hiki iā ʻoe ke hana me ke nīnau ʻole aku me ke kauka. ʻAʻole hiki iā ʻoe ke hana me ke kōkua ʻole o ka loea. Akā inā i ʻike ʻia ka nui o ke kaupaona mai ka hana sedentary, aloha e moe i ka moena, mai ka ʻai ʻana i nā hamburger a me nā huahana mai ka moʻo BP, a laila hoʻoholo wale ʻoe e lilo i ka kaumaha a hoʻomau i ka loaʻa ʻana o ka paona.

Nā hana hoʻomalu

ʻO ka nui o ka momona ka pilikia nui; hoʻopili kekahi mau paona keu i kou olakino a me kāu hana. No laila, ʻaʻole pono ke hoʻomaka i ke kūlana. Lawe iā ʻoe iho i ke kino ma ka liʻiliʻi i kekahi manawa. ʻO kēia mau hana āpau āpau akā ʻaʻole ia e koi i nā hana nui, a he mea kahaha paha ka hopena.

Inā ʻaʻole ʻoe e manaʻo maikaʻi, ʻaʻole hoʻohauʻoli ka hoʻoikaika ʻana iā ʻoe, a i ʻole ʻike ʻia kahi maʻi e kōkua i ka loaʻa ʻana o ke kaumaha, a laila e nīnau koke i ke kauka. He pilikia olakino koʻikoʻi kēia a pono e kamaʻilio ʻia. No ka mea ʻaʻole e pau kēia hana ʻana iā ia iho.

Inā ua hoʻoholo ʻoe e lilo i ka paona, a laila e hoʻopaʻa pono i ka ʻike. ʻAʻole ʻoe e wikiwiki i ka papaʻai mua āu e ʻike ai a i ʻole hāhai i nā ʻōlelo a kāu hoaaloha e ʻai i hoʻokahi manawa i ka lā a inu i kahi punetune o ka wai. Mai hele i nā mea koʻikoʻi, e aloha iā ʻoe iho.

Pono e nīnau i kahi mea hānai a endocrinologist paha nāna e loiloi i ke kūlana o ke olakino, e hoʻoholo i ka coefficient o ka nui o ke kaupaona, e hāʻawi i nā ʻōlelo aʻoaʻo e pili ana i ka papaʻai kaulike a pehea e hoʻomaikaʻi ai i ke ʻano o ka hana a me ka hoʻomaha, a aʻo i ka papaʻai pono. ʻAʻole pono ʻoe e hana i nā loli koʻikoʻi i kou nohona, i mea e hōʻemi ʻole ai i kou olakino. ʻO ke kino, ma ka ʻaoʻao ʻē, e hōʻiliʻili i nā momona o ke kino, a e hopu ʻoe i kahi ʻano maikaʻi ʻole.

Hoʻokipa ʻia ka hoʻoholo e lawe i kekahi haʻuki i kou ola. Akā mai hana hoʻomāinoino iā ia. ʻAʻole pono e holo a puni ka hale no hoʻokahi hola i kēlā me kēia lā. ʻO ka mea mua, ʻaʻole mākaukau ke kino no kēlā koʻikoʻi koʻikoʻi. ʻO ka lua, ma hope o kekahi mau lā ʻelua e hāʻawi ʻoe iā ʻoe iho i ka manaʻo o ka lilo ʻana o ke kaumaha a hoʻi i nā pōpō a me nā pā.

ʻO ka mea nui e hoʻololi mālie i kāu aupuni. Hōʻalo i nā meaʻai momona a hele wāwae i ke kakahiaka, hoʻopilikia i kāu hana maʻamau, a hoʻomaka e holo i kahi papaʻai kūpono iā ʻoe.

ʻLelo aʻoaʻo wikiō

He aha e ʻai ai i mea e hōʻeha ʻole ai i ke kino

ʻO ka mea nui i ka wā o ka lilo ʻana o ka paona ʻaʻole wale no ka hana pololei ʻana i kēlā me kēia lā, akā no ka ʻai pono hoʻi. ʻO ka kūleʻa o ka papahana hou o ka hemo ʻana o nā paona keu e kaukaʻi i ka ikehu a me ka nui o ke kino e loaʻa ai.

He mea nui e hoʻoponopono i nā pilikia ʻelua:

E hoʻoholo i ehia mau kilokilo āu e hoʻolālā ai e nalo ma hope o ka hala ʻana i kahi papa ala i ke ʻano o kahi papaʻai kūikawā.
E aʻo e hoʻolālā i kahi papa o nā meaʻai a me kā lākou nui ma ka helu ʻana i nā calories.

E mālama i kahi diary, e kākau i kāu mau meaʻai māmā āpau a me nā pāʻina piha, nā ʻaina kakahiaka a me nā ʻaina ahiahi. E ʻae kēia iā ʻoe e helu i ka nui o nā calorie i pau i ka lā i hala.

ʻO ka hana hou e kāpae i kāu mau papaʻai papa e hoʻopilikia ai i ka hoʻokō ʻana i kāu pahuhopu.

Pie a me nā pōpō.
Nā huahana puhi.
ʻIʻo momona a me nā iʻa, ʻākela.
ʻUala.
ʻO nā kuki, ka ʻai gingerbread a me nā mea like.
ʻO nā meaʻono a me nā meaʻono, nā pōpō a me nā pā (maikaʻi, ma ka liʻiliʻi no kekahi manawa).

Lōʻihi ka papa inoa, akā he kumu kēia mau huahana. A he aha kāu e ʻai ai i ʻole e make i ka pōloli, akā e hoʻopili pū me ka ikehu no ka lā holoʻokoʻa?

Nā soups like ʻole - olakino lākou a momona.
ʻAi - nā ʻano wīwī (ʻūlū, pipi, moa) a me nā iʻa (cod, perch, pike perch, pollock) ʻaʻole pāpā ʻia. E kaupalena ʻia kā lākou helu. A mai ʻai i ka palai.
Huamoa.
Nā mea kanu a me nā huaʻai. Loaʻa iā lākou ka nui o nā wikamina.
Kope kī.
Waiū.
Pasta a me nā palaoa.
Palaoa bran Wholemeal.
ʻAilika mea kanu.

Akā ʻaʻole kēia he manaʻo e hiki ke ʻai ʻia ia ʻano meaʻai i kekahi nui, ʻai nui i ka lā. ʻO ke ʻano o ka papaʻai e hoʻopau i ka meaʻai e like me ka mea e pono ai ke ola.

Papa kuhikuhi piha no ka pule

Pono ʻoe ma kahi o 2,500 mau calorie i kēlā me kēia lā. Me ʻekolu mau pāʻina, e hoʻokaʻawale iā lākou penei:

Kakahiaka - 35%
Lunch - 40%
ʻO kaʻaina awakea - 25%

ʻO ka hapa nui o kāu mau calorie i ke kakahiaka a i ka ʻaina awakea. Inā hoʻoholo ʻoe e koho i nā pāʻina he 4-5 i ka lā, a laila e haki i ka ʻaina kakahiaka i loko o ʻelua mau pāʻina a pākuʻi i ka lā ahiahi.

Hana i kahi papa kuhikuhi no ka pule. Hōʻike i kou manaʻo, hoʻokaʻawale i ka papaʻai i piha ia. E hāʻawi mākou iā ʻoe i nā koho like ʻole no ka ʻai ʻana, a e koho ʻoe i kahi mea kūpono iā ʻoe.

ʻAina kakahiaka

ʻO Oatmeal i loko o ka wai (hiki iā ʻoe ke hoʻohui i nā nati a me nā hua puaʻa), he kīʻaha waiū, ʻelua mau hua manu.
ʻO kaʻuala i kāhi ʻia, iʻa i hoʻolapalapa ʻia, he kīʻaha waiū.
ʻO Muesli me ka waiū (a i ʻole ka ʻaina kakahiaka maloʻo), hoʻokahi hua manu, wai wai.

ʻAina awakea

Maiʻa, ʻalani a me yogurt.
ʻO ka tī liʻiliʻi momona momona, kaʻaila kawa, ʻōpala.
He kīʻaha waiū a me nā pancakes me ka tī tī.

ʻAina ʻaina awakea

Sopeta, porridge buckwheat me nā mushroom, salakeke ʻumeke me nā tumato a me ka wai momona.
ʻO Ukha, kaʻiʻo i kālai ʻia, nā mea kanu, kahi kīʻaha o ka wai momona.
ʻO Borscht, porridge buckwheat, zrazy, cocoa.

Mea ʻai ahiahi

Yogurt hua.
ʻO ka salakeke mea kanu me ka kirīmiwa kawa, ka wai momona.
Pīpī kihi, kīʻaha waiū.

ʻAina ʻaina awakea

ʻO Vinaigrette, moa i hoʻolapalapa ʻia, tī tī.
ʻO cutlet iʻa, salakeke Helene, he kīʻaha waiū.
ʻO ka moa, ka salakeke mea ʻai, tī.

ʻO kēia wale nō kahi papa ʻaina paʻakikī, ka helu o nā meaʻai a me kahi o nā meaʻai. E hoʻāʻo ʻaʻole e monotonous. Pono ʻoe e leʻaleʻa i ka meaʻai a me ka nui o nā meaola.

Hoʻolālā wikiō

Nā ʻokoʻa ma waena o nā menus a me nā wahine

ʻOkoʻa ke kino o nā kāne a me nā wahine, no laila, ʻokoʻa kā lākou ʻai. E kōkua kahi meaʻai meaʻai iā ʻoe e huki i kahi papa kuhikuhi, nāna e koho i kahi papaʻai papaʻai pākahi. ʻO ka ʻōlelo aʻoaʻo ākea a me kēlā me kēia e pili ana i ka papaʻai kaulike:

Pono nā kāne e hoʻonui i ka ikehu i ka lā no ka mea ʻoi aku ka nui o nā mākala ma mua o nā wahine.
ʻO ka Chips, ka soda a me nā huahana ʻino ʻē aʻe i ka hopena o ka ikaika o ka kino wahine.
Mālama ka paukena a me ka ʻaila hua paukena i ka libido o nā kāne.
He maikaʻi ia no nā kāne ʻelua e ʻai i nā iʻa iʻa, nā zinc a me nā huaora E.
He mea pono nā wikamina A, E a me B no ka wahine₆i loaʻa i nā cereala, legume, ʻiʻo, ginger, hua manu, ate a me nā meaʻai ʻē aʻe.
Me ka makahiki, ʻoi aku ka maikaʻi o nā kāne ma ka kaupalena ʻana iā lākou iho i ka ʻai ʻana i ka ʻiʻo, e kia ana i nā meaʻai mea kanu. No laila e hoʻopakele lākou iā lākou iho mai nā pilikia me ka puʻuwai a me nā kīʻaha koko. Pono nā wahine e ʻai i kaʻiʻo i nā makahiki. Hoʻopau nā Hormones i nā waiwai maikaʻi ʻole o kaʻiʻo a loaʻa i ke kino nā mea pono āpau.
Pono nā wahine e kaohi i ka hemahema hao ma o ka ʻai ʻana i nā meaʻai i loaʻa i kēia kumumea kumumea.

E noʻonoʻo i kēia mau ʻokoʻa ke hoʻolālā ʻoe i kāu meaʻai no ka pule a hoʻololi maʻalahi i kāu papaʻai inā ʻaʻole kūpono iā ʻoe.

ʻO nā ʻōlelo aʻoaʻo kūpono mai nā mea hānai

Mai hoʻoluhi iā ʻoe iho. Ke pōloli, pilikia ke kino. Paipai kēia iā ia e mālama i nā calorie hou aku. Inā pōloli ʻoe - ʻai.
ʻOi aku ka maikaʻi o ka ʻai iki ʻana, akā pinepine. Ma kēia ala e lawa mau ai ka ikehu o ke kino, a ʻaʻole ʻoe e hōʻoluʻolu.
Mai hoʻohana i nā papaʻai manawa pōkole a haʻi ʻole paha. E nalo wale nā kilokilo ke hoʻololi ʻoe i kāu ʻano maʻamau. Nā ʻano hoʻihoʻi - hoʻi nā kilo. Inā makemake ʻoe i nā hopena, koho i kahi papaʻai kūpono.
I ke ahiahi, mai hoʻonui i ka ʻai - pono ke ahiahi a māmā ʻole no ka ʻōpū.
Mai ʻai ma ka liʻiliʻi i 3 mau hola ma mua o ka hiamoe. Inā ʻole, ʻaʻole hiki iā ʻoe ke hiamoe, e hoʻopili ke kino i ka digestion o ka meaʻai. A he mea hiki nō paha iā ia ke hana i kēia i ka pō holoʻokoʻa. ʻO ka hopena, ʻaʻole ʻoe e hoʻomaha.
Pono e kāpae ʻia nā mea ʻono. Inā he niho momona kāu, a laila ʻaʻole pono ʻoe e hoʻonele loa iā ʻoe iho iā lākou, ua lawa ia e kaohi i kā lākou helu. ʻO nā puna o ka meli a i ʻole ʻāpana kokoleka i ka lā ʻaʻole e hōʻeha nui i ke kiʻi.
ʻOi aku ka maikaʻi e hemo i nā ʻāpana, ka wai lemonona a me nā meaʻai pono ʻole ʻē aʻe mai ka papaʻai mau loa.
E ʻai i ka berena liʻiliʻi me kāu mau pāʻina. ʻAe ʻia i ke kakahiaka wale nō.
Hoʻololi i ka meli no ke kō.
Mai hoʻohana i nā mea ʻono i kāu mau meaʻai.
ʻAi i ka iʻa a me nā iʻa ma mua o nā sausages.
ʻOi aku ka nui o ka mayonnaise i nā calories. E hoʻohana i ka waiʻawa kawa a me ka aila mea kanu ma kahi.

Nā ʻōlelo aʻoaʻo wikiō

Me kahi papaʻai kaulike kūpono, e hele mālie nā paona keu. Pono ʻoe e kākau i lalo i ka ʻikepili i ka diary, hana i kahi papa kuhikuhi no ka pule a alakaʻi i kahi nohona hana. I kēia lā hiki i nā mea āpau ke kipa i ka wai ʻauʻau, e hele wāwae ana ʻo Nordic. E hele pinepine i waho ma ka hele wāwae ʻana i kahi pāka a ulu lāʻau paha. Ke hoʻohana nei i kēia mau lula maʻalahi, ʻike koke ʻoe i ka ikaika o ka ikaika, ka hilinaʻi iā ʻoe iho, a me ka maʻalahi o ka hele. E hoʻonui ka maikaʻi. ʻO ka hopena, e hoʻomaikaʻi ka maikaʻi o ke ola a me ke olakino.

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