E like me mākou makemake no ka hana ʻana i nā koho meaʻai olakino, hiki ke paʻakikī ke hoʻomau i ka meaʻai kaulike ke hoʻopuni ʻia ka ʻoluʻolu a me ka maʻalahi o nā koho liʻiliʻi maikaʻi ʻole-i nā manawa pōʻino a pau. No ka hoʻoikaika ʻana, heluhelu a hoʻomanaʻo i kēia 25 mau ʻōlelo aʻoaʻo. A laila, e kōkua iā ʻoe e hoʻokō i kēlā mau pahuhopu, ua hoʻokomo mākou i kekahi mau ʻōlelo aʻoaʻo maʻalahi no ka hana ʻana i nā koho maikaʻi aʻe a me ʻehā mau meaʻai i ʻae ʻia e ka poʻe akamai e hoʻāʻo ai, inā ʻoe e ʻimi nei e hoʻololi akā ʻaʻole maopopo i kahi e hele ai. hoomaka.
PILI : Ua noi mākou iā 3 Nutritionists no kā lākou ʻōlelo aʻoaʻo olakino maikaʻi loa… a ʻōlelo lākou a pau i ka mea like
1. No ka meakanu mai, ai; ua hana ʻia ma kahi mea kanu, don't. - Michael Pollan, ka mea kākau a me ka mea kākau moʻolelo
2. ʻO ke olakino ka waiwai maoli, ʻaʻole nā ʻāpana gula a me ke kālā. - ʻO Mahatma Gandhi, loio a me ka anti-colonial nationalist
3. Ke hewa ka ʻai, ʻaʻole pono ka lāʻau. Ke kūpono ka ʻai, ʻaʻohe pono o ka lāʻau. - ʻŌlelo Ayurvedic
4. Inā mālama ʻoe i ka meaʻai maikaʻi i loko o kāu pahu hau, e ʻai ʻoe i ka meaʻai maikaʻi. - ʻO Errick McAdams, ka mea hoʻomaʻamaʻa pilikino
5. ʻAʻole e mālama hou ke kauka o ka wā e hiki mai ana i ke kino o ke kanaka me nā lāʻau lapaʻau, akā e hoʻōla a pale i ka maʻi me ka meaʻai. - ʻO Thomas Edison, mea hana a me ka ʻoihana
6. E kala mai, ʻaʻohe pōkā kilokilo. Pono ʻoe e ʻai i ke olakino a ola maikaʻi i ke olakino a me ka nānā ʻana i ke olakino. Pau ka moʻolelo. - Morgan Spurlock, mea kākau moʻolelo, mea hana kiʻiʻoniʻoni a me ka mea hana
7. O ka ai ka laau nau, o kau laau ka ai nau. – Hippocrates, kauka Helene kahiko
8. O ka malama ana i ke kino i ke ola maikai, he hana ia, i ole ia, aole hiki ia kakou ke malama i ko kakou manao ikaika a maopopo. – Buddha, akeakamai a me ke kumu uhane
9. Hoʻopono. Nā kōkua liʻiliʻi. E laʻana i kahi mea liʻiliʻi o nā mea a pau. ʻO kēia nā mea huna o ka hauʻoli a me ke olakino maikaʻi. - ʻO Julia Child, ka mea kākau puke kuke a me ke ʻano TV
10. O ke ola kino ka waiwai mua. - Ralph Waldo Emerson, mea kākau moʻolelo, kumu aʻo a me ka haku mele
11. Pono paha ʻoe e hakakā i ke kaua ma mua o hoʻokahi manawa e lanakila ai. - ʻO Margaret Thatcher, ke Kuhina Nui o UK.
12. E ʻai i ka ʻaina kakahiaka e like me ke aliʻi, ka ʻaina awakea e like me ke aliʻi a me ka ʻaina ahiahi e like me ka ʻilihune. - ʻO Adelle Davis, ka mea kākau a me ka meaʻai meaʻai
13. He waihona panakō kāu meaʻai. ʻO nā koho meaʻai maikaʻi nā hoʻopukapuka maikaʻi. - ʻO Bethenny Frankel, ke ʻano o ka T.V. a me ka ʻoihana
14. ʻO ka meaʻai kūpono ka ʻokoʻa ma waena o ka manaʻo luhi a me ka loaʻa ʻana o ka ʻoi loa o ka hoʻomaʻamaʻa. - Summer Sanders, mea haʻi haʻuki a me ka mea ʻauʻau 'Olumepika mua
15. ʻO ka hoʻoikaika kino ke aliʻi. ʻO ka meaʻai ka mōʻīwahine. E hui pū iā lākou a loaʻa iā ʻoe kahi aupuni. - ʻO Jack LaLanne, ka loea a me ka meaʻai meaʻai a me ke ʻano T.V
16. ʻO ka holomua ka huina o nā hoʻoikaika liʻiliʻi, i hana hou ʻia i kēlā me kēia lā. - ʻO Robert Collier, mea kākau
17. No ka mālama pono ʻana i ke olakino maikaʻi: ʻai māmā, hanu hohonu, noho mālie, hoʻoulu i ka ʻoliʻoli a mālama i ka hoihoi i ke ola. – ʻO William Londen, mea kūʻai puke a mea kākau puke
18. Ke ho'āʻo nei au e haʻalele i ka manaʻo o ka pono e hoʻoponopono iaʻu iho. Hana wau i ka mea leʻaleʻa iaʻu. - Taylor Schilling, mea hana keaka
19. Hoʻomaka ka huakaʻi o hoʻokahi tausani mile me ka ʻanuʻu hoʻokahi. – ʻO Lao Tzu, ka mea akeakamai a me ka mea kākau
20. ʻAʻole pili ka ʻai olakino e pili ana i ka helu ʻana i ka momona momona, ka ʻai, hoʻomaʻemaʻe a me nā antioxidants; e pili ana i ka ʻai ʻana i ka meaʻai ʻole mai ke ala a mākou e ʻike ai ma ke ʻano ma ke ʻano kaulike. - Pooja Mottl, ka mea kākau a me nā wahine's loio
21. E mālama i kou kino. ʻO ia wale nō kahi āu e noho ai. - ʻO Jim Rohn, ka mea kākau a me ka ʻōlelo hoʻoikaika
22. Ma ke koho ʻana i ke olakino ma mua o ka ʻili, ke koho nei ʻoe i ke aloha iā ʻoe iho ma mua o ka hoʻoholo ʻana iā ʻoe iho. - ʻO Steve Maraboli, ka mea kākau, behaviorist a me ka mea kahiko
23. ʻO ka ʻai ʻana i ka meaʻai olakino e hoʻopiha i kou kino me ka ikehu a me nā meaʻai. E noʻonoʻo ʻoe e ʻakaʻaka ana kāu mau kelepona iā ʻoe me ka ʻōlelo ʻana: 'Mahalo iā ʻoe!' - Karen Salmansohn, mea hoʻolālā a me ka mea kākau kōkua ponoʻī.
24. Ua like ke olakino me ke kālā. ʻAʻole loaʻa iā mākou ka manaʻo maoli o kona waiwai a hiki i ka wā e nalowale ai. - ʻO Josh Billings, ka mea kākau haʻahaʻa a me ke kumu aʻo
25. ʻAʻole he luakini kou kino, he pā leʻaleʻa ia. Nanea i ka holo. - ʻO Anthony Bourdain, chef, mea kākau a me ka palapala huakaʻi hele
unsplashNā ala maʻalahi e ʻai ai i ke olakino
I kēia manawa ua loaʻa iā ʻoe nā manaʻo a pau e pono ai ʻoe e ʻai i ke olakino, e kamaʻilio mākou i nā ʻōlelo aʻoaʻo kūpono. Eia, ʻewalu mau ʻōlelo aʻoaʻo maʻalahi e hoʻonohonoho iā ʻoe no ka kūleʻa ʻai olakino.
1. E kuke i kāu mau meaʻai ponoʻī
ʻOiaʻiʻo, ʻoi aku ka nui o ka manawa, akā ʻo ka hana ʻana i kāu meaʻai ponoʻī ma mua o ka hele ʻana e ʻai he ala maʻalahi loa ia e ʻai ai i ke olakino (a ma ke ʻano he bonus, mālama kālā). Hoʻouka nā hale ʻaina i kā lākou mau kīʻaha me ke kō, ka paʻakai a me nā mea pono ʻole. Eia kekahi, nui ka nui o nā ʻāpana. ʻO ka kuke ʻana ma ka home e hōʻoia ʻoe e ʻike pono i ka mea e komo ai i kāu meaʻai, hāʻawi iā ʻoe i kahi ʻoi aku ka maikaʻi o ka nui o kāu ʻai ʻana a maʻa mau i nā koena e lawe ai no ka ʻaina awakea i ka lā aʻe.
2. E ai me ka noonoo
ʻEhia mau manawa maʻamau i loko o ka mahina
E noʻonoʻo: Ke noho nei ʻoe i mua o ka TV me kahi pāʻina lawe nui āu i manaʻo ai e hoʻolaha i ʻelua ʻai. Ua hauʻoli loa ʻoe i ka ʻatikala hou loa o Ka Bachelor , a ma mua o kou ʻike ʻana, ua palau ʻole ʻoe i kāu kauoha holoʻokoʻa. No ka pale ʻana i ka ʻai nui ʻole, e hoʻāʻo e hoʻomaʻamaʻa i ka ʻai me ka noʻonoʻo, ʻo ia hoʻi ke ʻano i ka manawa ʻoiai ʻoe e ʻai mālie me ka manaʻo. Hoʻololi ia i ka ʻai ʻana i mea ʻoluʻolu maoli, ʻaʻole pilikia.
3. E ʻae iā ʻoe iho e ʻai
Ke ʻai ʻoe i nā mea liʻiliʻi i ka lā holoʻokoʻa, ʻoi aku ka liʻiliʻi o ka ʻai ʻana i nā wā ʻai kuʻuna. Akā ke ʻōlelo mākou i ka ʻai, ke kamaʻilio nei mākou i nā koho olakino, nā kānaka. Eia nā meaʻai hoʻopiha ʻeiwa e ʻai ai i ka lā a pau ʻaʻole ia e hōʻino i kāu meaʻai akā e hoʻomau mau iā ʻoe i ke kī ʻana i nā cylinders āpau.
4. E hooki i ka inu ana i kou mau Calories
Ke noʻonoʻo mākou i nā mea e hoʻopaʻa ai mākou i nā paona keu, manaʻo mākou i ka keke a me nā kīʻaha a me nā fries. Hoʻopoina pinepine mākou i ka nui o nā calorie (a me ke kō) i nā mea inu a mākou e inu nei. No ka hoʻohaʻahaʻa i nā paona me ka helu ʻole ʻana i nā cals, e kaupalena i ka soda (maʻamau a me ka meaʻai), nā mea inu kofe a me ka waiʻona. ʻIke mākou he mea hoʻowalewale ka iced caramel macchiato, akā e hoʻāʻo e hoʻomaʻamaʻa iā ʻoe iho e makemake i ke kofe ʻeleʻele.
5. Noho Waiwai
ehia mau mea o ka hooikaika kino
ʻO ka inu ʻana i ka wai kekahi o nā mea maikaʻi loa āu e hana ai no kou olakino a ʻo kekahi o nā mea maʻalahi loa. Ma waho aʻe o ka hoʻomaʻamaʻa ʻana i kou ʻili a me kou ikaika, ʻo ka hoʻomau ʻana i ka wai e hoʻonui i kou metabolism, e ʻoluʻolu iā ʻoe (no kēlā me kēia a 2015 aʻo mai ke Kulanui o Oxford ) a mālama iā ʻoe mai ka inu ʻana i nā mea inu maikaʻi ʻole no ʻoe a mākou i ʻōlelo ai ma luna.
6. Mai hoʻoikaika i ka meaʻai
Ma mua o ka hoʻomaikaʻi ʻana iā ʻoe iho no ka paʻi ʻana i ka hale haʻuki ʻekolu lā i ka lālani me ka pizza a me ka milkshake (ʻo ia ka mea e hōʻole loa i ka hana āu e kau ai ma ke kaʻa), e kiʻi i kahi manicure a kūʻai paha i puke hou āu e nānā nei.
7. Loaʻa i ka hiamoe
E like me mākou, ʻoi aʻe paha ʻoe i ka pōʻino ma ke ʻano nui inā ʻaʻole ʻoe i lawa ka hiamoe, akā ua ʻike anei ʻoe ʻo ka luhi hiki ke hōʻeha i ka pōʻino no kāu mau pahuhopu hoʻemi kaumaha? Haʻawina—like keia paʻi ʻia ma ka Nūpepa no nā kahu hānai - ua hōʻike i ka hiki ʻole i ka hiamoe ke hoʻonui i ka pōloli a me ka makemake, a me ka hoʻonui ʻana i ke kaumaha ma o ka hana ʻana i nā kiʻekiʻe o nā hormones ghrelin a me leptin.
8. E ahonui
wai niu no ka pono o ka lauoho
ʻAʻole i kūkulu ʻia ʻo Roma i hoʻokahi lā, a ʻaʻole hāʻule ke kaumaha mai kou kino ma hope o kou ʻai ʻana i hoʻokahi salakeke. Inā ʻo ka poho kaumaha kāu pahuhopu, he mea koʻikoʻi ka lokomaikaʻi iā ʻoe iho a me kou kino. Hiki paha iā ʻoe ke lilo i ke kaumaha ma ka hāʻule ʻana o ka pāpale, akā ʻaʻole paha ʻoe, a ua maikaʻi. E ʻoki iā ʻoe iho i kahi lohi a mai haʻalele i ka wā, ma hope o hoʻokahi pule, ʻaʻole ʻoe e like me ke kaikuahine Hadid.
FOXYS_FOREST_MANUFACTURE/GETTY IMAGES4 Nā meaʻai e hana maoli ana ... Wahi a ka poʻe loea
1. Ke Kaiwaenahonua
Hoʻokumu mua ʻia ka meaʻai Mediterranean ma luna o nā meaʻai mea kanu holoʻokoʻa, me nā mea kanu a me nā huaʻai, a me nā kīʻaha holoʻokoʻa, nā legumes a me nā nati, me ka liʻiliʻi o nā huahana holoholona (ʻoi aku ka iʻa iʻa). Hoʻololi ʻia ka pata me ka aila ʻoliva puʻuwai, ua kaupalena ʻia ka ʻiʻo ʻulaʻula ma mua o kekahi mau manawa o ka mahina, paipai ʻia ka ʻai ʻana me ka ʻohana a me nā hoaaloha, a ua ʻae ʻia ka waina (ma ke ʻano kūpono). Hōʻike nā haʻawina e hoʻomaikaʻi kēia ʻano ʻai i ke olakino cardiovascular a pili pū me ka hōʻemi ʻia o ka make ʻana o ka maʻi cardiovascular, kekahi mau maʻi maʻi maʻi, kekahi mau maʻi maʻi a me ka make holoʻokoʻa. bonus hou? He mea maʻalahi hoʻi ka ʻai ʻana i kēia ala ma nā hale ʻaina he nui. — Maria Marlowe , integrative nutrition health coach and author of ʻO ke alakaʻi kūʻai meaʻai maoli
2. ʻO ka Flexitarian Diet
ʻO kahi hui o nā huaʻōlelo hikiwawe a meaʻai meaʻai , ʻO kēia meaʻai e hana i kēlā - hiki iā ia ke maʻalahi me kāu ala e pili ana i ka vegetarianism. Paipai ka meaʻai i ka poʻe e hahai i ka ʻai mea kanu akā ʻaʻole e hoʻopau loa i nā huahana ʻiʻo (aka, makemake ia e hōʻemi i ka ʻai a me ka momona momona). He ala maikaʻi loa ia e ʻai ai i nā huaʻai, nā mea kanu, nā nati a me nā legumes, he mea nui ia no ke olakino o ka naʻau holoʻokoʻa, a hāʻawi pū i kahi ala ʻoi aku ka ʻoiaʻiʻo no ka kūleʻa lōʻihi. — Melissa Buczek Kelly, mea ʻai meaʻai
3. Paleo Kuʻia Meakanu (aka Pegan)
E like me ka meaʻai Mediterranean i kona manaʻo nui ʻana i nā meaʻai hou ma luna o nā meaʻai i hoʻomaʻamaʻa ʻia, ʻoi aku ka paleo mea kanu i kahi ʻanuʻu ma o ka hoʻopau ʻana i ka waiu, gluten, ke kō a me nā aila meaʻai. ʻOiai ʻo ka paleo pololei e hoʻopau i nā kīʻaha a me nā pī/legumes, hiki i kēia mana ke hiki iā lākou i nā mea liʻiliʻi. ʻO ka hoʻomaʻamaʻa ʻana i kou nānā ʻana i ka ʻiʻo (ʻaʻole ma ke ʻano he kīʻaha nui akā ma ke ʻano he condiment a i ʻole ʻaoʻao ʻaoʻao ma ke ʻano), hoʻopau i nā meaʻai i hoʻomaʻemaʻe ʻia a hoʻomaʻemaʻe ʻia, a kau i ka manaʻo nui i nā mea kanu e like me ka hōkū o ka pā e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ko mākou pilikia o ka maʻi puʻuwai. nui na ma'i mau. He mea kōkua nō hoʻi i ka hoʻemi kaumaha a me ka mālama ʻana i ke kaumaha o ke kino i ka wā lōʻihi. — Maria Marlowe
4. ʻO ka ʻai Nordic
Loaʻa i ka ʻai Nordic kekahi mau noiʻi e pili ana i nā pono olakino, me ka hoʻohaʻahaʻa ʻana i ka mumū a pilikia no ka ma'i pu'uwai . Hoʻoikaika ia i ka ʻai ʻana o ka iʻa (kiʻekiʻe i ka omega-3 fatty acids), nā cereals whole-grain, nā huaʻai (ʻoi aku nā hua) a me nā mea kanu. E like me ka meaʻai Mediterranean, ua kaupalena ka ʻai Nordic i nā meaʻai i hana ʻia, nā ʻono a me ka ʻiʻo ʻulaʻula. Hoʻoikaika pū kēia meaʻai i nā meaʻai kūloko a me nā kau i hiki ke loaʻa mai nā ʻāina ʻo Nordic. ʻOiaʻiʻo, ʻaʻole hiki ke loaʻa nā meaʻai Nordic kūloko i nā mea āpau, akā makemake wau i ka manaʻo o ka ʻai ʻana i nā meaʻai kūloko a me ka hoʻohana ʻana i nā mea i loaʻa mai ko mākou ʻāina kūlohelohe. — ʻO Katharine Kissane, ka mea ʻai meaʻai
virgo a me scorpio kūpono
PILI : 8 mau hoʻololi liʻiliʻi e hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha
