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Manaʻo ʻoe he luhi a luhi hoʻi kāu kau hele kakahiaka ʻana? A laila, hiki i kou manawa e noʻonoʻo ai i nā ala e hana ai i kahi ʻike olakino e loaʻa nā hopena maikaʻi aʻe.
ʻAʻole wale kēia e kōkua iā ʻoe e hoʻomaka i kāu kau hele wāwae me ka piha o ka ikehu, akā kōkua pū kekahi e hoʻomau i ke kūpaʻa i loko o ka wā.
pehea e wehe ai i nā hōʻailona pimple ma ka maka
E hana i kāu kakahiaka kakahiaka i kahi hoʻolālā i hoʻolālā ʻia a maikaʻi hoʻi. Ma kahi ʻāpana o kēia, pono ʻoe e hoʻomaopopo i nā meaʻai e ʻai ai ma mua o ka hele ʻana o ke kakahiaka. Pono ʻoe e noʻonoʻo maopopo i ka mea i hiki i kou kino ke lawe a pehea kou lōʻihi e hele ai.
Nā Pōmaikaʻi o ke olakino o ke ala hele kakahiaka
E hoʻolālā i kahi papaʻai kaulike e lawe ma mua o ka hoʻomaka ʻana i kou lā me ka hele kakahiaka. Nui nā kumu āu e noʻonoʻo ai. Ke nānā nei ʻoe i ka nalo ʻana o ke kaupaona, ʻoi aku ka liʻiliʻi o ka lawe ʻana o nā calorie ma mua o ka mea i pau i ke ahi.
I ka manawa like, pono i ka meaʻai ke hāʻawi i ka calorie lawa no ka hana maʻamau o ke kino.
Ke hoʻomanaʻo nei i kēia mau kiko, e ʻike i ka meaʻai ʻoi loa e ʻai ai ma mua o ka hele ʻana o ke kakahiaka. ʻO kahi papaʻai olakino e kōkua pū kekahi e hoʻōla a kūkulu hou i kou kino ma hope o ka hoʻoikaika ʻana.
Eia kekahi mau mea ʻai e ʻai ai ma mua o ka hele ʻana o ke kakahiaka. Koho i ka meaʻai kūpono loa no kou kino e hana i kou hele ʻana i ke kakahiaka i kahi ʻike olakino.
Piha piha
E mālama i kou ʻōpū a piha ka hapalua. ʻO ka hele wāwae ʻana me ka ʻōpū hakahaka a me ka ʻōpū piha he hana maikaʻi ʻole ia. Loaʻa i kahi pāʻina liʻiliʻi ma kahi o 30 mau minuke ma mua ke koho maikaʻi loa. Inā ʻoe e ʻimi ana i kahi pāʻina nui ma mua o kou hele wāwae, e hana pono i kēia ma 3-4 mau hola ma mua o ka holo.
Nā ala olakino e hele wāwae ai ma ka mauʻu
Mea ʻai mama liʻiliʻi
Hoʻopili i nā meaʻai digesting wikiwiki i kāu meaʻai māmā o ke kakahiaka. ʻO kekahi o nā meaʻai maikaʻi loa e ʻai ai ma mua o ka hele ʻana o ke kakahiaka nā hua. ʻO nā hua e like me ka pineapple, apricots, maiʻa, manga a me ka wai wai he koho maikaʻi. Loaʻa iā lākou nā kālika a me ka momona liʻiliʻi. Hāʻawi kēia iā ʻoe i ka lawa o ka ikehu, akā ʻaʻole ia e lilo i ke kaupaona keu.
ʻAi kaulike Nutritional
E hoʻopau i ka papaʻai meaʻai kūpono 1-2 mau hola ma mua o kou hoʻomaka ʻana i kāu hele kakahiaka. Pono i loko o kēia pāʻina ka hapalua o ka helu o nā calorie āu e hoʻoholo ai e hoʻopau. No laila inā ʻoe e hoʻolālā e puhi i nā 600 calories, pono ʻoe e ʻai ma lalo o 300 mau calorie. ʻO nā koho maikaʻi no kēia ʻano meaʻai e ʻai ai ma mua o ka hele ʻana o ke kakahiaka nā huaʻai, ka yogurt, ka oatmeal, nā cereal, nā mea kanu maka, ka waiū a me ka wai mea kanu.
Nā Loli
He mea nui ka ikehu i nā kumuwaiwai ke noʻonoʻo ʻoe i nā hoʻoikaika kakahiaka. He mea nui ka noho hydrated i ka wā kakahiaka. ʻO ka nui o ka hydrated, e maʻalahi a hoʻomaikaʻi hoʻi kāu hana. ʻO ka awelika o 16-20 auneke o ka wai, 1-2 mau hola ma mua o ka hele ʻana e hāʻawi iā ʻoe i kahi hopena maikaʻi aʻe.
Kālepaʻa
ʻokoʻa ma waena o ka coriander a me ka cilantro
Ke hele ʻoe i kahi ʻōpū nele, ʻike pono ʻoe i ka luhi, nāwaliwali a me ka puʻupuʻu. ʻAʻole kēia e ʻae iā ʻoe e hana kūpono. ʻO nā meaʻai momona ʻo Carbohidate nā koho maikaʻi e like me nā meaʻai e loaʻa ma mua o ka hele ʻana o ke kakahiaka. E kōkua kēia iā ʻoe e lawa i ka ikaika.
ʻAi i nā meaʻai olakino ma mua o ka hele ʻana no ka hele kakahiaka e hoʻolako i ka wahie lawa no kou kino.