ʻO ke kiʻekiʻe o ke koko kiʻekiʻe ka mea hāʻawi nui i ka maʻi hahau a me nā maʻi maʻi ʻiʻo ʻē aʻe. Hoʻomanaʻo mākou ʻo ka hahau a me ka puʻuwai puʻuwai ka mea nui i luku i Russia a me ka honua. I kēlā me kēia makahiki 450 tausani kānaka e ʻehaʻeha i ka hahau, ʻo ka ʻoiaʻiʻo, ʻo kēia ka heluna lehulehu o kekahi kūlanakauhale nui. Eia kekahi, ʻo nā helu make ma Rūsia he 4 mau manawa ke kiʻekiʻe ma mua o ʻAmelika Hui Pū ʻIa a me Kanada. No laila e hana mākou i nā mea āpau i ʻole e pili kēia maʻi iā mākou a me kā mākou mea aloha.
ʻO ka hapanui o mākou, ʻoi aku ka nui o ka poʻe ʻelemākule, e maʻa mau me ke kiʻekiʻe o ke koko a lawe wale i ka pila inā kui ia, akā ʻaʻole ʻike pehea e normalize ai i ka holo lōʻihi. I kēia manawa, aia i loko o kā mākou mana ke kaulike i ke kaomi a hoʻemi i ka maka o ka hahau. E kōkua kekahi mau maʻamau o kēlā me kēia lā iā mākou me kēia. Ma ke ʻano he ana pale, pono kēlā me kēia o lākou e lilo i ʻāpana o kā mākou nohona.
1. E ana pinepine a nānā i ke kahe o ke koko.
2. Mālama i kahi kaupaona i kūpono no kāu kāne a me kou mau makahiki. ʻO ka keu kaupaona e hoʻopōʻino i ka ʻōnaehana cardiovascular a hiki ke hāpai i ke koko. Inā he mau paona hou kāu, mai hopohopo: e kōkua kēia mau ʻōlelo aʻoaʻo iā ʻoe e hoʻolei iki iā lākou. Ma ka laulaha, hoʻokumu ʻia kahi papahana hoʻoliʻiliʻi kūpono i ka papaʻai olakino, kaulike a me nā hana hoʻoikaika kino (ma ka liʻiliʻi he 20 mau minuke o ka hana kūpono i ka lā e lawa ai: ʻaʻole ka nui, ʻeā?).
3. ʻAi i kahi papaʻai olakino. Hoʻomaka i ka liʻiliʻi, akā nui loa:
- inu i ka wai hou a puni ka lā; inu i ke kīʻaha wai i ka hapalua hola ma mua o ka ʻai ʻana;
- hoʻokomo i nā mea kanu i kēlā me kēia pāʻina;
- meaʻai māmā i nā huaʻai, nā hua, nā mea kanu a me nā nati;
- e hoʻāʻo e hōʻalo i nā meaʻai i hana ʻia me ka hanahana, e ʻai hou i nā meaʻai home;
- Hoʻopau i nā meaʻai me ke kō i hoʻohui ʻia mai kāu papaʻai;
- ʻokiʻoki i ka lawe paʻakai.
3. E hana, e hoʻohana i kēlā me kēia manawa kūpono e neʻe:
- e hele pinepine, e haʻalele i ke kaʻa ʻōhua a i ʻole ke kūmoho ma mua, e hoʻokau hou i kāu kaʻa mai kāu huakaʻi.
- piʻi i luna a i lalo i nā ʻanuʻu, ʻaʻole ka ʻeleweka;
- koho i kahi no ka ʻāina awakea mamao loa mai kāu hana;
- holoi i ke kaʻa iā ʻoe iho a hana paha i ka māla;
- pāʻani i nā pāʻani ʻeleu me nā keiki;
- e holo no ka holo ʻana i ka ʻīlio.
E ʻoluʻolu: ʻO ka poʻe me ke koko kiʻekiʻe e hōʻalo i kekahi ʻano o ka hoʻoikaika kino. E nīnau mua i kāu kauka.
4. Hāʻawi i ka mau māaka. Hiki ke loaʻa nā ʻōlelo aʻoaʻo a me nā hana hoʻopunipuni e kōkua iā ʻoe e haʻalele i ka puhi ʻana ma aneʻi.
5. Mai hōʻino i ka waiʻona: paipai ʻia nā wahine ʻaʻole ma mua o hoʻokahi lawelawe maʻamau o ka waiʻona i kēlā lā i kēia lā, nā kāne - ʻaʻole i ʻoi aku i ka ʻelua. He aha nā mahele maʻamau:
- pia me kahi waiʻona haʻahaʻa - 375 milliliter;
- pia pia mau - 285 ml;
- papaʻaina papaʻaina - 100 ml;
- nā mea inu me kahi waiʻona kiʻekiʻe - 30 ml.
No nā ʻōlelo aʻoaʻo hou aʻe pehea e hoʻohaʻahaʻa ai i kou kaomi koko me ka ʻole o nā pila, heluhelu maanei.
Mai manaʻo e hāʻule ke kaomi o kou koko i loko o kekahi mau lā: e ʻimi i nā loli nohona e holo pono i ka holo lōʻihi, akā ʻoi aku ka maikaʻi ma mua o nā pila.