ʻO kahi kiʻi kaulana loa mai kahi kiʻi kahi e loli ai ke kanaka nui: kahi haleʻahaʻaina, kaʻahu, kūʻaiʻana i ka meaʻai ma nāʻoihana o ka meaʻai kai, e pili ana i kakahiaka i kahakai o ke kai, a ma kahi laʻa maikaʻi i kokoke i ka hale. Akā,ʻo ko mākou mauʻano pono e hōʻike mai iā mākou i ko mākou mauʻano: kokoke i ka haleʻaʻohe loko, aʻo ka ea e huhū aiʻoe i ka wā e hoʻopuni ana i kou hale e hiki ai ke holomua o nā maʻi maʻi mau loa, hikiʻole i ka hale kaʻa ma ka manawa a me ka poho paha, Pono e hāʻawi kekahi i hoʻokahi manawa i kahi keiki. Aia kekahi nīnau maʻalahi: pehea e lilo ai ka kaumaha ma ka home, ma ka home,ʻaʻole ma kahi'ē aʻe.
Ka lako
ʻAʻole mākou e hoʻokuʻu i ka huila, maiʻimi i ka meaʻai hoʻokahi, a laila e mālama koke i nā "maikaʻi" a pau. Ponoʻoe e hoʻololi i kāu mau meaʻai eʻai nei:
- Maiʻai ma hope oʻehiku -ʻo ke ala maikaʻi loa kēia e lilo ai ka kaumaha ma ka home me kaʻole e make;
- ʻaʻole ia he "pōʻino" - ka palaoa, ka momona, ka'ōmole, ka mea puhi, a iʻole ke emi iho i ka nui o ka hapene i kāuʻai;
- Ma mua o kaʻaiʻana, inu i ke aniani wai, a inu i ka 1.5 liters i kēlā me kēia lā;
- e hoʻolei aku i nā calories "nele" - sweets a me ka waiʻona;
- ke nānā aku i nā huaʻona - loaʻa iā lākou ka fiber a kōkua iāʻoe e loaʻa ka momona wikiwiki;
- Mai kālepa i ka paʻakai mai ka papaʻaina;
- E hoʻololi i nā kānana nui no ka meaʻono, i loko o lākou ka meaʻai eʻoi aku ka nui;
- eʻai mālie aʻike, eʻoluʻolu i ka meaʻai.
Nā hāmeʻa
ʻO nā makuahine'ōpio, nā mea i koiʻia e alakaʻi i keʻano o ka nohoʻana o ka home, ke nīnau pinepineʻia lākou pehea e pau ai ka noho kaumaha ma ka home. ʻAʻohe o lākou e haʻalele i kā lākou mau keiki, no laila, pono mākou e hana i ka ikaika hou aʻe, i mea e aʻo ai iā mākou i nā nohona kūpono.
ʻO ka pilikia o nā wāhine i loaʻa ka palekana mai ka home home mai ka meaʻai mau lākou mai ka hanaʻole. No laila, ponoʻoe e hoʻowalewale iāʻoe iho me nā hana'ē aʻe.
E hoʻomaʻamaʻa i kāu keiki i nā hoʻolimalima mai nā lā mua, e hōʻike iā ia i kekahi hiʻohiʻona. Ma ka home, i ka manawaʻaʻohe kanaka ma laila aʻaʻohe mea'ē aʻe akāʻike kāu keiki iāʻoe, e waiho i kāu mau hiʻona a me keʻano hoʻokiʻekiʻe, e hoʻokau i ke kaniʻana o ke mele a hula wale me kou naʻau a pau. ʻO ka mua, e hoʻopilikia i ka paʻakikī, akā i ka manawa lōʻihi, e hoʻomaka anaʻoe e neʻe me ka wiwoʻole a me ka lokomaikaʻi.
I kēia lā, hiki iāʻoe keʻimi i nā wikiō he nui e kōkua iāʻoe e hoʻomaopopo i ka pehea e hiki ai iāʻoe ke lilo i ke kaumaha ma ka home. ʻO kēia nā haʻawina wikiō ma nā hula, Pilates , yoga, a me nā mea a pau āu iʻikeʻole ai.
E hoʻololi i nā haʻawina i ka hana, a laila,ʻaʻoleʻoe e kali ana i ka poho kaumaha:
- mai hele i luna - squat;
- Mai hoʻonoho i kahi noho nou e kiʻi i nā mea mai nā papahana kiʻekiʻe - e kau i kāu mau manamana wāwae a lele i luna;
- e kū ana ma hope o ka kapuahi, hiki iāʻoe ke hana mau i nā hana ma ka hui pale (hoʻohuli i ke pelvis), hiki iāʻoe ke kau i kāu mauhei, e hana.