ʻO nā mea nona nā'ōpiopio "'ōpona" kahi pilikia pilikia - ka'ōpū. He nui nā wahine, e moeʻuhane ana i ka pūpū pululu, makemake i ka paleʻana i ka kaumaha ināʻano keʻano o ka'ōpala. Pono e'ōlelo kokeʻia,ʻaʻole i maʻalahi ka hana, no ka mea, he paʻakikī ka momona o kēia wahi. No ka loaʻaʻana o nā hopena, e hanaʻia ma nāʻaoʻaoʻelua: kaʻai pono a me ka hana kino.
ʻAiʻia e kaʻano o ka hua "apple"
Ma muli o nā haʻawina, nā poʻe nona kēiaʻano i loaʻa ke kiʻekiʻe o ka paʻakai koko, no laila,ʻo ka mea mua loa, pono lākou e hāʻawi i nā lelo likeʻole.
Nā kōkua e pili ana i ka liloʻana o ke kaumaha i loko o ka'ōpū, inā he "apple" ke kiʻi.
- Hāʻawi i nā meaʻona likeʻole a me nā huaʻono. Ma keʻano laulā, ua pāpāʻia nā mea a pau e pili ana me ke kō.
- ʻO nā mea i pāpāʻia e mālamaʻia nā'ōpona maʻalahi. ʻO kēia māhele e komo ana i nā mea pāʻani, pasta, a me nā like.
- E hoʻohuli i ka papa inoa i ka nui o nā hua kanu hou a me nā hua huaʻole. Aia i loko o lākou ka nui o ke fiber, maikaʻi no ka'ōnaehana'ōpiopio.
- Pono ka'āpanaʻai i meaʻai meaʻai, a me nā hua meaʻai.
- Pono e inu i ka wai nui, no laila, 1.5-2 lita ka helu o kēlā me kēia lā.
- Eʻai i kekahi mauʻai, e like me kāuʻaiʻana iʻekolu mauʻai nui a meʻelua pōʻai.
Pehea e lilo ai ka kaumaha, ināʻo ka hua "apple" - ke kaumaha kaumaha
E hoʻomanaʻo i hikiʻole iāʻoe ke lilo i ka kaumaha ma kahi hoʻokahi, a ma ka hoʻonaʻauaoʻana he pono e hana i nāʻiʻo a pau o ke kino,ʻaʻole wale i ka pāomi. ʻO ka māhele koi o ka haʻawina he kāpili cardio, e like me keʻano, ka holoʻana a leleʻana. ʻEkolu manawa i ka hebedoma, ua'ōleloʻia ka hoʻomaʻamaʻa ikaika. E hana ma ka pāʻani e hana i nāʻokoʻa a me nā pae kiʻekiʻe, a me lalo, a me nā puʻupaʻa paʻakikī. Ināʻaʻole ka hoʻonaʻauao ikaika iāʻoe, e hāʻawi i ka koho i nā yoga a i nā pilates , ka mea e hiki ai iāʻoe ke hoʻokuʻu i ka momona ma ka'ōpū. Pono ke aʻoʻana i nā hola he 1-1.5.