Nui ka poʻe'ōpiopio i ka hoʻopiʻi no ka hemahema o ke kiʻi: makemake kekahi e ola, aʻo kekahi ma keʻano'ē aʻe e lilo i ka kaumaha, akāʻo nā mea hope e hopohopo nei i nā kaikamāhine. I mea e loaʻa ai kekahi kiʻi liʻiliʻi, ponoʻoe e hoʻoholo i nā kulekele maʻalahi, a penei:
- Mai hoʻonaniʻoe iāʻoe iho ma mua o kou hiamoeʻana, no ka mea,ʻo kā mākou nani a me ke kūlike e kau maoli ma luna o ka hana o ka'ōpū o ka maʻi. A i ka pō, pono ka hoʻomaha a me ka ho'ōlaʻana o ke kino,ʻaʻole hoʻi eʻeli i ka meaʻai.
- E hōʻemi i ka hoʻohanaʻana i nā sūkū pahū, ka pata a me nā meaʻono. ʻAʻole hiki i kēia mau huahana ke hoʻoili wale i nā'āpala i makemakeʻoleʻia ma ka maka, akā, kōkua pū kekahi i ke kūkuluʻana i nā momona momona.
- E ho'āʻoʻoe eʻai wale i ka meaʻai (ʻo ia ka nui o nā huaʻai a me nā meaʻai), mai kahi hūnāʻole, nui nā hualoaʻa e nele i nā waiwai nui no ke kino.
- Mai komo i loko o nā mea paʻakai (nā pīpī, nā nati, nā mīkī, nā iʻa paʻakai) - hiki ke hana i ka edema a me ka waihoʻana o nā paʻakai i loko o nā hono.
- E ho'āʻo eʻai i ka manawa hoʻokahi, i nā manawa 4 i ka lā.
- No ka hoʻomauʻana i ka hana a iʻole e hoʻokumuʻia, ponoʻoe i kahiʻai kaulike e loaʻa ana i nā fiber, nā kumuhana, nā huameʻa a me nā mineral. ʻO ka maikaʻi ka lakio:ʻelua hapa kolu o ka meaʻai maoli a me ka hapakolu o ka meaʻai i kōlehuʻia.
- Pono pono e hoʻoholo i kahi nui -ʻauʻau i ka waiwai, hula, pā'ī hāleʻa aiʻole volleyball. Nui nā hana e hoʻohauʻoli i ka neʻe.
ʻO kaʻai no nā mea kaumaha no nā'ōpio
Manaʻo nā keiki'ōpio i ka manawa maikaʻi loa eʻalo i ka kaumaha koke,ʻo kaʻokiʻana i kāuʻai i ka liʻiliʻi. Pono pono kaʻaiʻana o ka'ōpio i ka mea pono a kaulike, pono ka nui o nā calories i ke kino ola. ʻAʻole pono kaʻai no nā kaikamāhine'ōpio e like me kahi mea e make ai kaʻai, a he meaʻino hoʻi nā meaʻai pākeke iā lākou. I mea e lilo ai ka kaumaha, pono e hoʻokumuʻia kahiʻai no ka'ōpio penei:
- Pono ke kakahiaka e hoʻomaka me kaʻaina kakahiaka, aʻoi aku ka maikaʻi inā he oatmeal (aiʻole kekahi mea'ē aʻe) me ka hua, muesli, cereal, a i ka hīnī e koho mai. 1 huahua, kahi aniani o ka waiū a me ka tii (ʻoi aku ka maikaʻi o ka inuʻana i ka papa me ka hueʻole aʻoluʻolu paha i ka liʻiliʻi)
- ʻO ka pāʻina'ē aʻeʻaʻole iʻoi aku ma mua o 3 mau hola - he huaʻaina a hua paha,ʻo ka momona momona momona.
- No kaʻaina awakea,ʻoi aku ka maikaʻi o kaʻaiʻana i ka meaʻai ma ka mea kanu aiʻole i ka meaʻala. ʻO kahi'āpana iʻa i kāluaʻia a iʻole i ka iʻa me ka saladi, me ka puʻu,ʻaʻole loa e pōloli a hiki i kaʻaina hou.
- Hiki i nā kīʻaha ke komo i ka'ōmole o ka mea kanu aiʻole ka waiʻona a kāwili me ka hīkī.
- ʻAʻole pono ma mua o 3 mau lā ma mua o ka moe, hiki ke komo i ka pīlaʻi a me ka'āpana iʻa me kahi'āpana iʻa a me nā mea kanu hou.
- ʻO ke aniani o ka waiū a iʻole kefir, e inu ai ma mua o ka moeʻana, e kōkua i kahi moe maikaʻi a malu.
ʻO nā meaʻai wikiwiki no nā'ōpio
Hiki iāʻoe he mea e pono ai ka liloʻana o ke kaumaha i ka wikiwiki, no ka laʻana, no kekahi lā hoʻomaha. No ka hanaʻana i kēia, hiki iāʻoe ke hoʻohana i kaʻaiʻai no ka poʻe'ōpio.
ʻO kaʻai'ōpio i 5 mau lā
1 lā
No ka'ōpō kakahiaka: 2 hua liʻiliʻi i hoʻolapalapaʻia, hoʻokahi alani nui, hoʻokahi kāroti, kahi i kāpalaʻia i ka papa a me ke kīʻaha a iʻole ka cafe i kaloʻoleʻia.
Lunch:' ōpona hou a me 10 mau momona nui.
ʻO kaʻaina ahiahi: kahi kelehe o ka kefir a iʻole ka yogurt.
2 lā
Breakfast: kahi'āpana momona liʻiliʻi a me ke kī a me ke kalo me ka kō.
Lunch: 1 hua.
Meaʻai: 2 pears a 2 mau alala e koho mai.
3 lā
Breakfast: 2 mau kīʻaha o ka waiū.
Lunch: kaumakai a me nā kukama, i kāhikoʻia me kaʻaila a me kaʻaila. Hiki iāʻoe keʻai i ka saladi ma kekahi nui.
Kaʻaina ahiahi: he kīʻaha waiū me ka teaspoon o ka meli.
4 lā
Pōʻakai: vīniʻohi a me ke kī.
ʻO kaʻaina awakea: nā huaʻai a pau me kaʻole o nā kānāwai
Pāʻina: nā huaʻai, koe wale nā maiʻa, i ka nui - 500 g.
5 lā
Pōʻakai: huakani hua, ka pola palaoa a me kaʻalani.
'Aiʻano: salame mai ka kāpena hou, hoʻokahi hua iʻa i kōpalaʻia i loko o kahi paʻakai.
ʻO kaʻaina ahiahi: kahi'āhi a me ka'ōmole o ka yogurt.
ʻO ka hope, makemake wau e'ōlelo i kahiʻai no kahi'ōpio ke ulu pono i ka manawa e ulu ai kahi kanaka makua i nā kūʻaiʻai pono. ʻO kēia wale nō, a me ka ikaika ikaika e lilo i mea olakino a maikaʻi loa, hiki iā ia ke hoʻoulu i kahi'ōpio e kūʻai aku iā ia iho ma nā'āpana a me nāʻalani i loko o ka pā kula, akāʻo ka wai a me ka yogurt.