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Nani ke kūpale ke nānā a puni, piha a paʻa. ʻAʻole nui loa, ʻaʻole liʻiliʻi a pālahalaha ʻole. ʻĀ, ua hoʻāʻo mua paha ʻoe i nā hoʻoikaika he nui e hoʻokō i kēia pahuhopu. Akā ma hope o kēlā mau lunges a me nā squats ʻaʻole loa ʻoe e hauʻoli a laila pono ʻoe e nānā i kāu papaʻai.

E heluhelu pū kekahi: Nā mea kupaianaha e pili ana i ka momona

Makemake nā wahine he nui e loaʻa iā lākou kahi puʻupuʻu e lili ai nā wahine ʻē aʻe iā lākou. Inā ʻoe e haʻohaʻo ana inā he kōkua ka ʻai nui ʻana, a laila ʻaʻole maʻamau. Aia kekahi mau meaʻai no ka puʻupuʻu nui - pono ʻoe e hoʻāʻo iā lākou ma ka liʻiliʻi no hoʻokahi mahina e ʻike ai inā kōkua kāu hopena a me ka papaʻai iā ʻoe.

ʻAʻole e kōkua ka hoʻonui ʻana i kāu kaʻai calorie. E hoʻomanaʻo i kēia - ʻaʻole nui a nui paha ka luʻu nani. Inā kani ʻoe i kekahi mau wahi ʻē aʻe, inā ʻoe e hemo i kahi momona momona i makemake ʻole ʻia, inā ʻoe e hoʻomaʻamaʻa e kū i waho o kāu pākū a laila helu nā hope i nā helu āpau.

No laila, he kuleana koʻikoʻi kāu papaʻai ma aneʻi e like me ʻoe e kia ai i ka hāʻawi ʻana i nā meaola kūpono āpau e kūkulu i nā mākala ma laila a mālama i ka nui o ka momona.

E heluhelu pū kekahi: Nā Mea ʻAi ʻAʻole E ʻAi I Ke Kakahiaka

I mea e hoʻonui ai i ka ulu o kāu pu, pono ʻoe i kahi hoʻolālā papaʻai kūpono. ʻElua nā hanana o ka ulu ʻana o ka mākala. ʻO kekahi ka pae kūʻē a ʻo kekahi ka hana hoʻōla. Inā ʻoe e noi nei i ke kūpaʻa ma o ka hoʻomaʻamaʻa puʻupuʻu maikaʻi, ʻai i nā meaʻai aʻe ma ke kaʻina ola.

Nati

Koho i nā nati e like me kāu mau meaʻai māmā. E kiʻi i nā ʻano ʻano nut a ʻai i ka nui o ia mau lā i kēlā me kēia lā. ʻO ka pī, nā cashews a me nā ʻalemone maikaʻi e hoʻomaka me.

Ka palaoa holoʻokoʻa

E kuʻi i ka palaoa keʻokeʻo a ʻapo i ka palaoa a pau i eleele i ke kala. Loaʻa iā ia he mau calorie hou aku, fiber a hāʻawi pū iā ʻoe i kahi manaʻo piha.

Greek Yoghurt

Loaʻa i ka yogurt Greek ka momona momona a hiki ke hoʻohui koke i kāu nui. Akā ʻai ia mea i ke kaulike e pale i ka momona.

Waiu

Pono ʻoe i nā wai momona a me nā waiū lū i kou wā kūkulu hale. Mai hopohopo e pili ana i nā calories ke mālama pono ʻoe i kāu mau puʻupaʻa ikaika.

ʻUala

Pono ʻoe i nā carbs ʻoiai inaina paha ʻoe iā lākou no kekahi kumu. Hoʻopili i kaʻuala i kāu papaʻai no ka mea lawa lākou i nā calorie, potassium a me nā huaora.

Tuna

Pono i kāu luʻu tuna i kāu papaʻai. Loaʻa iā ia ka protein a me ka momona. e hoʻohana iā ia i loko o kāu palaoa palaoa ʻeleʻele.

Nā hua moa a me nā umauma moa ʻili ʻole

ʻO Protein kāu hoaaloha maikaʻi loa inā ʻoe e hoʻolālā e hoʻonui i kou puʻupuʻu a paʻa. ʻAi i nā hua manu a me ka moa a hōʻoia i ka hoʻomau ʻana i kāu mau puʻupuʻu.

Nā hua maloʻo

ʻO nā hua maloʻo ka mea e kōkua iā ʻoe e hoʻonui i ka nui o kāu puʻupuʻu ʻoiai waiwai lākou i ka calorie. E ʻai i ka piha lima o nā hua hua maloʻo a i ʻole nā ​​hua maloʻo ma hope o kāu hana o ka luʻu.

ʻApokila

Hāʻawi kēia hua, fiber, potassium a me nā wikamina pono, nā minelala a me nā momona monosaturated. ʻAi ia mea i ke kaulike e like me kou makemake i nā pae optimum wale nō o ka momona.

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele