ʻO ka luʻu luʻu wale nō i loko o ka mousetrap. ʻO kahi maʻamau, e like me ka lehulehu, he ala maʻalahiʻole e lilo ai ka kaumaha, e like me kāuʻike, alakaʻi i kahi hoʻokahi e like me ka lihi liʻiliʻi. ʻO ka mea maʻalahi iāʻoe, no ka mea, he mea'ē aʻe ke kaumahaʻole, akā, e ho'āʻo kāua e loaʻa nāʻano e wehe ai i nā momona momona e'āponoʻia e ka "true - simplicity".
Wai
ʻAe, i kēia mau lā, e haʻi aku ana mākou e pili ana i keʻano o keʻano o kaʻahu kapu. Uaʻike ponoʻoe i ka pono o ka wai o kēlā me kēia lā e 2 lita. No laila, pehea, ke inu nui nei? Auhea, no. No laila ke hoʻomanaʻo nei mākou. I ka wā i nele ai kekahi mea i loko o mākou, hoʻomaka ko mākou'ōpena akamai e mālama nui iā ia. I kēiaʻano, inā inuʻoe i ka mea kūponoʻole ma mua o ka wai kūpono, hikiʻoe i ka pehu, cellulite a me nāʻeke ma lalo o nā maka.
E hoʻomaka i ka inu pololei iʻelua lita,ʻo ia hoʻi, a he wai (aʻaʻole kekahi mau mea'ē aʻe). ʻO kēia ka mea maʻalahi loa e lilo ai ka kaumaha.
ʻO ka paʻakai
Hoʻomaʻa ka paʻakai i ka wai i loko o ke kino, a ma muli o ka hopena, lilo ia i paʻakikene paʻakai ma nā hono. No kēia kumu, ke hanaʻoe i kahiʻoiʻoihana, loheʻoe i kahi crunch, aiʻole, i loko o kahi puka iʻoi aʻe ka nānāʻoleʻia,ʻikeʻoe i kaʻeha. ʻO ka pane paneʻole i ka nīnau liʻiliʻi o ka maʻalahi o ka liloʻana o ke kaumaha,ʻo ia ke kāpaeʻia o ka paʻakai ma kāu papaʻaina. ʻAʻole kēia i pili wale i ka hana o "paʻakai", akā,ʻo ka meaʻai hoʻi i ka meaʻai, nā meaʻala likeʻole, kahiʻaʻoleʻo ka paʻakai wale nō, akā,ʻo nā preservatives hoʻi, nā pulakino, nā puaʻa, nā mea kīʻahi, vobla a me nā mea'ē aʻe. Akā hoʻomaka ma ka liʻiliʻi ma ka hoʻomahaʻana i ka paʻakai kahi o ka poʻe e noiʻole ana i ka meaʻai: nā salama,ʻo ia hoʻi ka lihi (i loaʻa i kēia manawa ka paʻakai), nā ipu laʻa - ka palaoa a me ka hulu.
Ke kumu liʻiliʻi 500
No ka hoʻokuʻuʻana i kahi māmā kukui ma keʻano o ka ½ kilogram, ponoʻoe e puhi i 3,500 kcal. ʻAʻole kēia i ka nui inā i māheleʻia i loko oʻehiku lā o ka pule. ʻO kā mākou pahuhopu ke kāpae aku i 500 mau kilokalo i kēlā me kēia lā.
Ma kēiaʻano e kōkuaʻia mākou e nāʻano hōʻoia:
- ke hōʻole mākou i nā desserts (ua kāpiliʻia ka ice cream e ka huakiko keliki, nā kuki me nā hua a me nā hua maloʻo);
- ʻaʻole mākou eʻai ma hope o 18.00;
- ke ala nei kākou mai ka papaʻaina ma mua o ka hoʻomakaʻana o ka momoku.
Ma waho aʻe o kēia, hiki iāʻoe ke noi i kekahi ala wikiwiki'ē aʻe e lilo ai ka kaumaha - i kēlā lā i kēia lā ma kahi liʻiliʻi iki. Hiki ke hele i ka wikiwiki wikiwiki, ke kiʻi, ka home home.
ʻAʻole kaʻawaʻawa
Uaʻikeʻia ka waiʻona ka puna maikaʻi loa o nā calories'ē aʻe, a me keʻano e hoʻonui ai i ka makemake . ʻAʻole ponoʻoe i ka mua a i ka lua paha. Eia kekahi,ʻo ka waiʻona e hoʻopau i ke kino (nā hopena e heluhelu ma ka paukū e pili ana i ka wai) a hoʻopili i nā huaora a me nā mineral. No laila, eʻae i ka kaumaha, hōʻole i kēlāʻano o nā meaʻona lama, iʻole no hoʻokahi pule.
Kaomi
I ka mālamaʻana i kaʻai i nā lā a pau i kēlā lā i kēia lā, e hoʻopau loaʻoe i ka makemakeʻole eʻai i ka meaʻono a hoʻonā i ka hoʻokuʻuʻana o ka hormone calcitriol - he hormone o ka poho kaumaha. No ka uhiʻana i kāu mau koi calcium, ponoʻoe eʻai i kēlā lā i kēia lā i kahi koho:
- 800 g kupa;
- 3 mau ipu waiu;
- ka iʻa lawaiʻa me nā iwi (sardines, sprates, salmon);
- almonds a me nā pulu.
Lā lā
ʻO kaʻoiaʻiʻo,ʻaʻole i kūpono ka paʻakikī o ke aʻa i ulu mai i nā maʻi o ka maʻi maʻamau. ʻO kēlā me kēia mea i hanaʻoleʻoe i ka hoʻoukaʻana - e hiamoe ana,ʻai i ka manawa o kaʻai, meaʻai kaiʻai e alakaʻi i ka lōʻihi lōʻihi o kāu mau biorhythms. Maʻaneʻi,ʻaʻole ke kino kahi mea e hikiʻole ai i ke kaumaha o ke kaumaha, akā, ma keʻano'ē aʻe me kekahi mau hanaʻino o ka makaʻu ke hoʻomaka nei e ulu.
E aʻo e hele i kahi moe, e ala aʻe aʻai i ka manawa like.
E noʻonoʻoʻoe i kaʻoluʻolu o kou nānāʻana, i ka wā e kinai aiʻoe i kēia'ōpala liʻiliʻi -ʻelua kaula kilokilo,ʻaʻole aneiʻo ka hōʻoleʻia o ka paʻakai a me ka waiʻona e pono ai?