Ke wehe nei i kahi moʻo o nā pou pehea e pale ai i ka hahau ʻana, ua helu wau i kekahi o nā kumu nui i hiki iā mākou ke kaohi. I kēia manawa e haʻi hou aku wau iā ʻoe e pili ana i kēlā me kēia o lākou. A makemake wau e hoʻomaka me ka nui o ke kaupaona.
Ke manaʻo mākou e pili ana i ka slimmer, ʻo ka mea nui o mākou ka makemake e nānā i ko mākou ʻoi loa. ʻAʻole manaʻo iki mākou ʻo ka nui o ke kaupaona he mea weliweli koʻikoʻi ia i ko mākou olakino, i ka ʻōnaehana cardiovascular. ʻO ia ke kumu e mālama ai i ke kaumaha o ke kino kūpono kekahi o nā kumu nui i ka pale ʻana i ka hahau.
ʻO nā paona keu a mākou e "halihali" mau ai me mākou e hoʻonui i ka ukana ma ka ʻōnaehana puni. He aha ka mea e alakaʻi ai i kēia? ʻO ke kiʻekiʻe o ke koko, diabetes a me nā kolesterol kiʻekiʻe nā kumu nui o ka maʻi ahulau. A ke nānā nei ʻoe e lilo i ka paona, e paipai ʻia e ka manaʻo ʻoiai ka liʻiliʻi o ka hōʻemi kino - 5-10% - e kōkua i ka hōʻemi ʻana i ke kahe o ke koko a me nā kumu ʻē aʻe o ka hahau.
ʻAʻole wau i kākoʻo i nā meaʻai a ke manaʻoʻiʻo nei au e mālama mau ʻia ke kaumaha olakino, a no kēia pono ʻoe e ʻai pono, neʻe, loaʻa ka hiamoe nui. ʻAʻole paʻakikī inā hoʻokomo ʻoe i kekahi mau hana maʻamau i kou ola i kēlā me kēia lā.
Hōʻalo i nā kō a me nā calorie huikau. ʻO kahi latte ma ke ala e hana ai, kahi pāʻai meaʻai e like me ka ʻai ʻai, kahi ʻeke wai huaʻai i loko o ke kaʻa - ʻo kēia nā calorie manuahi āpau e hoʻopau i kāu mau hana hoʻemi kaumaha. E hoʻolei iā lākou i ka makemake o ka ʻōmaʻomaʻo unsweetened, koko, chicory, smoothies meaʻai, a hiki iā ʻoe ke hōʻoluʻolu iā ʻoe iho ma waena o nā meaʻai me nā nati, nā hua, nā hua maloʻo. E koho mai kēia mau koho meaʻai maikaʻi.
Neʻe mau. ʻIke loa, pono ʻoe i ka hoʻoikaika kino e lilo i ka kaumaha. Akā inā ʻoe e holo i ka paka i kēia lā ʻaʻole paha, hana i nā mea āpau e loaʻa ai ka hapa nui o kou lā. Hiki iā ʻoe ke hana inā hana ʻoe ma kahi keʻena: eia kekahi mau manaʻo pehea e hana ai. E hoʻāʻo ʻaʻole e noho mālie no kahi manawa lōʻihi: ua loaʻa iaʻu nā kumu kūpono e puka ai i waho o ka noho i kēlā me kēia hola no ka liʻiliʻi o ʻelua mau minuke.
Loaʻa ka hiamoe. Nui nā kumu e lawa ai ka hiamoe. A, me he mea lā, ʻaʻole kekahi e hoʻonele iā ʻoe iho i ka hiamoe. A inā ʻoe e lilo ana i kaupaona a makemake paha e mālama i kou kaupaona maikaʻi, pono ka hiamoe olakino maikaʻi: ʻaʻole ia e ʻae i ke kino e ola (ma ke ala, e hele aku nā paona keu i ka hiamoe), akā pale pū hoʻi iā ʻoe mai ka makemake i nā mea momona a me nā pōpō. Ma hope o nā mea āpau, inā ʻaʻole lawa kou hiamoe, ʻaʻole lawa kou ikehu - a kikoʻī ʻoe i nā carbs wikiwiki e hoʻopiha i kāna lako. Akā no ka wikiwiki o lākou, hiki i kahi lele lele a hāʻule i nā pae kō, akā ʻaʻole ia he māʻona. No laila pōloli hou ʻoe.
ʻAi i nā meaʻai āpau. ʻO nā meaʻai i hana ʻole ʻia (nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa) piha i nā huaora, nā minerala, a me ka fiber. Hoʻopili mālie ʻia lākou, hāʻawi iā ʻoe i kahi manaʻo piha.