1) Kuhi hewa i ka ʻike calorie i makemake ʻia o ka lā
Inā ʻaʻole ʻoe e hele wāwae, akā hoʻohana i kahi kaʻa a makemake i ka elepeka e hele wāwae i ke alapiʻi, a laila ʻelua a ʻekolu paha mau hoʻoikaika kino ʻana i ka hale hoʻoikaika kino no 1 hola ʻaʻole e ʻae iā ʻoe e hoʻonui i kāu papaʻai. Ma lalo iho nei kaʻai calorie o kēlā me kēia lā no nā kāne a me nā wahine:
Kāne - 1700 calories i ka lā
Nā wahine - 1500 calories i kēlā me kēia lā
· Ke hana nei i kahi hana kino liʻiliʻi, nā kāne - 2300, nā wahine - 2000 calories.
2) "nahu" pinepine
Hoʻokahi keke a kuki paha me ke kofe i ke kamaʻilio ʻana i kahi hoa hana, me 100 mau calorie i ka manawa hoʻokahi. No laila i kēlā me kēia lā no kekahi mau pākuʻi hou aʻe, ʻike ʻole ʻia a i hoʻokahi makahiki, maliʻa paha, hoʻohui i ke kaupaona keu - ma kahi o 5 kg i kēlā me kēia makahiki.
3) ʻAi i mua o ke kīwī a i ʻole kamepiula
ʻAi i ka pilikino me ʻoe iho a i ʻole ʻohana / hoaaloha. ʻAi ʻole ʻia ka meaʻai i ka mīkini i mua o ke kīwī a i ʻole kamepiula.
4) ʻAi i ka holo
E hoʻomanaʻo e ʻai lohi, e nau pono i ka meaʻai.
5) e ʻai nei me ka makemake ʻole
Pono ʻoe e hoʻolohe i kou kino, a ʻai wale ke hoʻouna kou kino i nā hōʻailona. Inā ʻaʻole ia e hōʻailona i ka mākaukau e ʻai, a laila ʻaʻole pono ʻoe e holo i ka meaʻai. E nīnau iā ʻoe iho inā makemake ʻoe e ʻai i ka ʻāpala a i ka pea paha - inā ʻaʻole, a laila ʻaʻole pōloli ʻoe a e hoʻomau ʻoe i ka hana inā ʻaʻole e huki i nā kuki a me nā candies mai ka palaualelo.
6) ʻai nui
Ke lawe hou ʻole ka meaʻai i ka hauʻoli a me ka leʻaleʻa, ʻo ia hoʻi he hōʻailona kēia e hoʻopau i ka pāʻina. ʻO nā nahu mua o nā meaʻai e lawe mai i kahi ʻano o ka mehana a me ka māʻona, ke nalowale koke ia - ua hiki i ka manawa e kū.
7) ʻO ka ʻai ʻana no nā lālā o ka ʻohana a ʻike ʻole paha pehea e lele ai i kahi ʻāpana keu
E aʻo e ʻōlelo ʻaʻole. E paʻakikī ia i ka wā mua, ʻoiai ʻaʻole ʻoe makemake e hoʻolei i nā meaʻai i koe a hōʻino paha i kāu poʻe hoʻokipa hoʻokipa me ka hōʻihi ʻole. Akā ma aneʻi pono e noʻonoʻo e pili ana iā ʻoe iho a hiki i ka hopena ʻoi aku ka nui: ka manaʻo o haʻi a i ʻole iā ʻoe iho.
8) Hōʻalo i nā meaʻai
ʻAi 3 mau manawa i ka lā (5 mau manawa maikaʻi). ʻOiai ua hala ʻoe i hoʻokahi pāʻina, mai hoʻonui i kāu lawe ʻana i ka hopena e ka nui o ka calorie o ka ʻai i hala. Inā ʻaʻole lawa kou manawa no ka huakaʻi ʻana i nā supermarket a me ka hoʻomākaukau ʻana o ka meaʻai no ka ʻaina kakahiaka, ʻaina awakea a me ka ʻaina awakea, a laila hiki iā ʻoe ke hoʻohana i ka mea kūkulu ELELARY.
9) hoʻopunipuni i nā meaʻai haʻahaʻa a me nā momona momona
Manaʻo pinepine ʻia hiki iā ʻoe ke ʻai i nā meaʻai momona-ʻoi aku ka nui ma mua o nā mea maʻamau. Hewa kēia! ʻOi aku ka maikaʻi e ʻai i ka lawelawe kaulike o ka pāʻina maʻamau ma mua o ʻelua / ʻekolu / ʻehā mau manawa ka nui o ka momona momona.
10) ʻAi pō
Makemake pū ke kino e hoʻomaha. ʻO ka pāʻina hope loa he 2-3 mau hola ma mua o ka hiamoe. Inā makemake ʻoe e ʻai, a laila ma 1 hola e ʻai i kahi mea māmā: kahi salakeke a i ʻole ke kīʻaha o ka huahana waiū hū. E hoʻomanaʻo i ke kakahiaka pono ʻoe e ala aʻe i ka pōloli, a hauʻoli me ka pāʻina kakahiaka a loaʻa ka ikaika no ka lā holoʻokoʻa.