ʻAʻohe mea maʻalahi e hōʻole i ka hōʻole a me kaʻaeʻana. ʻO nā mea a pau e makemake i ka nui, aʻo kēia, kahi e ulu nui ai lākou, eʻoi aʻe ka maikaʻi a lilo i ka kaumaha. No laila, e ulu ana ka nīnau i ka mea eʻai ai e lilo i ka kaumaha, aʻoiaiʻo ka'ōlelo pono'ī eʻakaʻakaʻo ia i ka mea kauka,ʻo ia ka hoʻokēʻai,ʻaʻole kaʻai,ʻo ia wale nō e alakaʻi i ka waiwai waiwai.
ʻO nā meaʻai, mai kahi mea e ulu nui ai: ka papa inoa
No laila, e papa inoa i nā mea e pono aiʻoe eʻai e lilo i ka kaumaha. He huahana ia me kahi'onihana caloric maikaʻiʻole,ʻo kaʻonaʻana o ke kino eʻoi aku ka ikaika ma mua o ka loaʻaʻana, aiʻole nā huahana e hoʻopilikia ai i ka makemake :
- lemons a me nā hua waina -ʻo ka mea mua e'ōleloʻia e pīpī i ke aniani wai a lawe i ke kakahiaka, aʻo ka lua ma hope o kaʻaiʻana a iʻole kakahiaka kakahiaka paha, no ka mea, ua hoʻohua ka hua o ka lāʻau i ka insulin a no ka hoʻopilikia i ko mākou pōloli;
- he nui nā meaʻai e loaʻa ai i ka iʻa iʻaʻaʻole eʻai,ʻo ka liloʻana i ka kaumaha,ʻoiai, he meaʻai i ka meaʻai, aʻo ka meaʻai e hoʻopiʻi ai i ka hauʻoli nui;
- ʻo ka palaoa -'ohemeal, ka bale, ka palaoa, ka laiki i loko o nāʻano kūloheloheʻole -ʻo ia ka mea maikaʻi loa, no ka mea,ʻaʻohe mea e like me nā meaʻai, hikiʻole ke'ōhū i ka'ōpū i ka leo e likeʻole ia me kekahi mea'ē aʻe;
- ʻO nā pini he caloric nui, akāʻo ka lōʻihi o ka'ōmole a me ka ikehu,ʻo ia - no ka nui o ke kino e loaʻa ai ka nui o ka ike, aʻoʻoe i kēlā manawa me kaʻoluʻolu a piha;
- kekahi huahana mai kaʻano o ka mea e hiki ai iāʻoe keʻai no ka liloʻana o ka kaumaha -ʻo ia nā nīpī , no ka mea, aia nā mea momona o ka omega-3 a me 6, e emi iho i ka cholesterol maʻamau a hoʻomehameha i ka mea hana;
- ka mea kanu a me nā meaʻai a pau i hanaʻia mai, e kākoʻo maoli i ka pauʻana o ke kaumaha, ka hoʻopiha a me ka hoʻopiha houʻiaʻana o nā mea kanu i nā mea kanu.
- wai -ʻo kēia ka mea nui e hiki ai iāʻoe ke "ʻai" no ka liloʻana o ke kaumaha, no ka mea,ʻo kēlā me kēia wai inu o ke aniani wai e kōkua i ka hanaʻana i nā calorie a hoʻokaʻawale i nā hua o ka palaha mai ke kino.
Pōʻalua
He pinepine kā mākou hōʻino iā mākou iho i ke kakahiaka no ka hikiʻole iā mākou ke pale a lele i loko o ka pahu hau ma mua o ko mākou moeʻana. I ka pauʻana,ʻaʻole hiki iāʻoe keʻai ma hope oʻeono,ʻo ka mea iʻikeʻole i ke kaumaha. A he pololei kēia helu a ākea? E hoʻoponopono iāʻoe iho, inā eʻai hopeʻoe a hiki iʻeono, a kakahiaka kakahiaka i kaʻewalu o ke kakahiaka, ua'ōpū kou'ōpū no nā hola he 14 paha! A eia kekahi e pili ana i ka hana hanaʻole i kekahi hana. ʻO ka koho maikaʻi loa kaʻai (maʻalahi!)ʻEkolu hola ma mua o ka moe. A ma ke kakahiakaʻaʻoleʻoe e hoʻokuʻu i ka hopena a make i kekahi mea, a i ka pōʻaʻoleʻoe e ala i ka pōloli a me ka hausa e hiamoe neiʻoe. Akā, he mea nui eʻike a me ka mea eʻai ai i ke ahiahi e lilo i ka kaumaha, a iʻole e emiʻole paha:
- nā meaʻai protein - pono lākou e liʻiliʻi i ka nui,ʻoiaiʻaʻole pono ka pōmaikaʻi iā mākou i ka pō i ka wā o ka hanaʻana o ka hormone ulu (ka nihi momona liʻiliʻi, kefir, yogurt, ka waiū wahie);
- ka maile nui loa ka paʻakai a maikaʻi ka palaʻa,ʻaʻole ka huaʻai nui loa, akā, hikiʻole pahaʻoe e hālāwai me ke kanaka i loaʻa mai i ka maiʻa;
- ʻO ka'ōpala he keʻa maʻamau e lele i loko o ka'ōpū aʻaʻole e hiki koke mai i ka manaʻo o ka pōloli (kaʻaila a me ka'ōmaʻa makaʻole i'ōpala);
- ʻo nā huaʻona -ʻo nā mea kanu a pau he kumu ia o ka fiber meaʻai, hiki iā ia ke hoʻopiha i ka'ōpū a pau me ka calorieʻuʻuku (ʻo nā salamina'ōmaʻa i kāhikoʻia me kaʻailaʻaila, me kaʻole o ka paʻakai);
- ʻo ka iʻa kahi hua liʻiliʻi ka nui o ka paʻakai, e like me ka mea iʻike muaʻia, he pono loa i ka pō (ʻoi loa ka momona o nā iʻa i loko o ka iʻa);
- nā hua -ʻaʻole mākou e'ōlelo iāʻoe e omo i ka hua manu i'ōniʻoʻia, no ka mea, ma ka liʻiliʻi mai ka uhūʻana, eʻoluʻolu loa ia, akā, e hoʻolako i ka omelet me nā huaʻai aiʻole me ka waiū e piha piha a pono no kaʻaina awakea.