Wahiʻia ka helu pono o nā meaʻai i ka helu o nā kānaka i kaumaha. Ma hope o nā mea a pau, inā he makana kēia, heaha ka mea e noiʻia! Pono mākou eʻae i ka pilikia o ka honua i ka momona, a he mea kaumaha loa no nā wāhine. Ma hope o nā mea a pau, he aha ka mea eʻoi aku ke kaumaha no ka wahine ma mua o ka wahine momona e nānā iā ia mai ke aniani. ʻAʻole wau makemake i kaʻoiaʻiʻo. Akā, auē,ʻo kā mākou mea maoli kēia, e pono ai mākou e ola, a ma kahi e hiki ai iā mākou ke hana.
ʻO ka pohō kaumaha
Ma muli o ka hopohopo, a iʻole paha ma muli o ka makemake nui e lilo i ka kaumaha, akā, no ka hoʻomaopopoʻanaʻaʻole he mana i ka lōʻihi lōʻihi,ʻo ka nui o nā wāhine e holo wikiwiki i nā papa, teas, a me nā mea'awaʻaha kaumaha. ʻO ka hopena, he pohōʻana o nā kilos no ka excretion o nā mea lele a iʻole ka poho o ka wai, hoʻopauʻia ka'ōpala GI, e hōʻike i ka manaʻo wiwoʻole . E mālama iāʻoe iho i ka lima, e hoʻomanawanui, e haʻi aku iāʻoe i ka pehea e lilo pono ai ka kaumaha.
Ka hopena paʻakikī paʻakikī
Ua loaʻa iāʻoe ke kaumaha palekana no nā makahiki he nui, a ke makemake neiʻoe eʻae koke i ka kaumaha me ka palekana? ʻAʻole e hana kēia. ʻO ka māmā a liloʻoe i nā kilokilo,ʻo ka lōʻihi ka ho'ōlaʻia o ka hopena, a palekana e lilo ka kaumaha ma mua o 1kg i kēlā me kēia pule. A no nā kānaka nui loa -ʻo ka mea liʻiliʻi.
Hoʻopili ka paʻakikī paʻakikī i kaʻili,ʻoi aku ka wikiwiki o ka poho -ʻo kaʻoi aku kaʻoi aku o ka wīwī, ka paʻi, ka peggy skin.
ʻO ka poho palekana
ʻO ke ala hoʻokahi e loli ai i ka kaumaha a no ka lōʻihi,ʻo ia ke hoʻololi i kou ala o ke ola me kaʻoluʻolu. ʻAʻole e pili ana kēia i ka meaʻai, akā,ʻo nā hiʻohiʻona moe, nā hana maikaʻiʻole, ka hana kino. ʻAe wale i kahi hui komo i hiki ke hoʻonele iāʻoe i ke kaumaha i makemakeʻoleʻia.
ʻO ka meaʻai kūpono
ʻO ka meaʻai kūpono ka meaʻai maikaʻi e hoʻokaʻawale i nā mea kaumaha, nā meaʻino , a mālama i nā mea micro-macro a me macro. ʻO ke ala maikaʻi loa e lilo i ke kaumaha ka mea e hōʻole ai no ka manawa a mau loa mai kaʻiʻo momona, nā mea i hoʻopihapihaʻoleʻia, nā mea hana'āpala, nā mea i hoʻomohuʻia, nā hua i hoʻoheheʻeʻia. Ma hope o nā lā mua o ka hōʻoleʻana, ināʻaʻole i loaʻa ka manawa e hoʻomaka ai i ka hoʻolālā kino, eʻikeʻoe i kahi loli i kou olakino a me ke kaumaha.
ʻO nā huahana i hoʻopiliʻia,ʻo ia nā mea keʻokeʻo a pau - ka palaoa'ōlaʻi, ke kōpaʻa i hoʻopiliʻia, ka laiki'āina, kaʻuala, i ka pōkole, ka palaoa a me nā huaʻono. I ka manawa like,ʻaʻole hiki iāʻoe ke hōʻole iāʻoe iho i ke sukalā, ka laiki a me ka palaoaʻala.
Kālepa
Inā makemakeʻoe eʻike i ka pehea e lilo koke ai ka kaumaha a no ka manawa lōʻihi, hikiʻole iāʻoe ke hana me ka loaʻaʻole o nā loea helu helu calorie. ʻO ka mea mua, e helu i kāu mea e pono ai i nā lā a pau no nā calories, a laila maʻalahiʻoe e noʻonoʻo i ka helu kalola o nā pā. ʻAʻole hiki iāʻoe ke ho'ēmi i ka helu o ka calorie o ka lā i lalo o 1200 kcal, he meaʻino a pōʻino.
Ka wai a me nā wai inu
E inu i kēlā me kēia lā 1,5 - 2 lita o ka wai (ʻaʻole ka wai,ʻaʻole kaʻeke,ʻaʻole wai). Holo ka wai i ka "lepo" mai ke kino, e hoʻonā ka wai i nā maʻi perestalsis, e hoʻopiha ka wai i kaʻili. He paʻakikī keʻimi i ka wai maʻemaʻe, noho i ke kūlanakauhale. Eia naʻe, ināʻaʻole kahi kumu kokoke i ke kai artes, e iho i lalo i ka lepo a kūʻai i wai wai i loko o nāʻeke.
ʻO ka wai i loko o nā pōkoʻa he nui ke kōpaʻa, nā mālama mālama, a he pono ke nānā aku i nā aʻa, no ka mea,ʻo ka wai i loko o ia mau mea he 20-30%. E noʻonoʻo pono i nā hōʻailona, a iʻole e kūʻai aku i ka mea wai maikaʻi loa aʻai hou.
Nā hāmeʻa
ʻAʻole hiki iāʻoe ke lilo i ka kaumaha me ka neʻeʻole. No ka mea, e lilo anaʻoe i ke kaumaha no ka nalo o kaʻiʻo,ʻaʻole naʻe i kaʻiʻo momona, aʻaʻole maikaʻi loa kēia. E makemakeʻoe i nā pāʻani, eʻike wale i kāu pono'ī. Mai hoʻopili i ka lāʻau a hoʻomaka me ka liʻiliʻi: nā leka pule hebedoma, hoʻonaʻauao ma ka home me ka pākani, nā papa yoga a hanaʻole me kahi leke!