ʻO ka hapa nui o kēia mau'ōlelo aʻo e pili ana i nā mea a pau,ʻaʻole wale i nā meaʻai. Hiki paha iā lākou ke'āpono, akā ua ho'āʻoʻia aʻoiaʻiʻo lākou aʻikeʻoe i ke kūlana o kou olakino a me ka ikaika. Makemake i kahi hoʻoikaika iki? Eʻikeʻoe i ka nui o nā poʻe i kaumahaʻole i ke kaumaha aʻoi aku i ko lākou kino ma kaʻai meaʻai, aiʻole, e nānā i kēia mau meaʻawaʻawa 2 ma mua a ma hope o nā kiʻi paʻakikī kaumaha eʻike ai pehea ka maikaʻi o kaʻaiʻai no kāu waistline!
Kōkuhi # 1: Eʻai i kahi'ōmaʻomaʻo'ōmaʻomaʻo uliuli (brocoli,'ōnihi, kale,'ā'ī hānai) iʻekolu manawa o ka pule.
Kūkuluʻia kēia mau hale kuʻuna hale kai piha i nā huaora e like me ka calcium a me ka hao. I ka holo a inaina paha i ka meaʻala? E ho'āʻo e inu i kāu mau lau. ʻOi aku ka maikaʻi o kaʻulaʻula ma mua o ke kīʻaha kope i ke kakahiaka, aʻo lākou ke olakino (e nānā i: ʻO kaʻoiaʻiʻo e pili ana i nā lauoho'ōmaʻomaʻo ). Eia 8 mau 'ai no ke keleponaʻulaʻula e ho'āʻo. ʻO kekahi mea aʻu e hana ai no ka loaʻaʻana o kaʻu mauʻanuʻu e hoʻonui i kahi lima o nā lau paʻi i koʻu salakeke maʻamau. ʻAʻohe mea hoʻonani nui iaʻu i ka sālainaʻala piha, akā,ʻo kahi lima a iʻole i kāwili pūʻia me ka lehua lau lauʻeleʻele punahele e iho i lalo.
Kōkuhi # 2: E lawe i ka waihona huaʻai i loaʻa i ka B12
A iʻole, e komo pū i ka mea hū i ka meaʻai i kēlā me kēia manawa, keʻole inā he veganʻoe a iʻole ka nui vegan. ʻAʻole pono nā mea Vegetarian e hopohopo e pili ana i nā hua'imona B12, no ka mea e maʻalahiʻoe i ia mau mea, akā e hewa nā meaʻeleʻele ma kaʻaoʻao o ka mālamaʻana aʻike pono lākou e loaʻa nei kahi kumu o B12.
Nui nā huahana, e like me ka soy milk and veggie burgers e hoʻopaʻaʻia me B12, no laila e heluhelu i ka lepili.
Kōkua # 3: Wai wai wai!
Ua'ōlelo pinepineʻia no kekahi kumu - no ka mea,ʻoiaʻiʻo! ʻAʻole hiki i ka nui o nā poʻe ke inu i ka inu (a inā pahaʻoe e manaʻo nei e inu anaʻoe i ka waina,ʻaʻole pahaʻoe, keʻoleʻoe e ho'āʻo nei e loaʻa ka olakino a lilo i nā kūlohelohe maikaʻiʻole).
E lawe mai i kahi wai inu wai meʻoe ma kahi āu e hele ai a kau i kahi kānana māmā no kou home. He mea nui ka wai i ka manawa e hoʻololi ai i kahiʻai hou, no ka mea, e kāpae ana i nā makemake e hiki iāʻoe keʻike.
ʻO keʻano maʻamau,ʻike wau i ka inuʻana i ka wai nui e pale i ka makemake ma mua o ko lākou alaʻana. E inu i ka wai ma mua o kou manaʻo, ponoʻoe e inu i ka mea aniani i ka kakahiaka. ʻO ka mea maʻamau ka mea aʻu e hana ai i ka wā e kaʻale aku ai au mai kahi moe ae kōkua nui iaʻu e ala iaʻu.
Inā hoʻohanaʻiaʻoe i ke kāpiliʻana i ka colaʻai i ka wā e hana anaʻoe, hoʻololi i ka wai e kahe ana i hui pūʻia me ka waiʻona aʻikeʻoe ināʻaʻole ia e hoʻokipa i kou lima i mea e hoʻopiha ai i kāu hana.
Kōkuhi # 4: E hana i ka pahuhopu eʻai i nā hua huaʻala liʻiliʻi aʻoi aʻe paha o nā hua hua'oleʻa i kēlā me kēia lā
He mea paha kēia e like me ka no-brainer, akā, inā eʻai ana mākou i nā huaʻai hou, i nā manawa he nui,ʻaʻole mākou i loaʻa mau huaʻai hou i loko o kā mākou meaʻai,ʻo ia hoʻi, ua nele mākou! I kekahi mau lā, hiki iāʻoe ke hoʻomāhuahua i nā huaʻaina a me nā huaʻai hou, akā nui paha nā lā i ka pauʻole o kāu mau mea.
E ho'āʻo eʻai i ka'ōleʻa i ka mea kakahiaka i ke kakahiaka.
Makemake wau e mālama i nā kāloti pēpē ma ka lima no kaʻaiʻana, a ke ho'āʻo nei au e hoʻokomo i kahi'ōleʻa'ōmaʻomaʻo maʻoma me kaʻu meaʻai i kēlā lā i kēia lā.
Kōkuhi # 5: Hoʻohaʻahaʻa i kāu kōpaʻa o ke kōpaʻa maikaʻi.
Loaʻa iaʻu ka nihoʻoluʻolu e like me kekahi, akā, ke ho'āʻo nei au e mālama i ka hopena ma o ka hoʻohanaʻana i nā pani kōpaʻa e like me ka paʻakikī laiki , stevia, a me ka agave i ka manawa e hiki ai (e like me ka kofe a me ka ti) a me ka komoʻana i ka nā mea i hoʻonānalima waleʻia wale nō.
Pēlā, e ho'āʻo e pale i nā meaʻai i hoʻopihaʻia i loko o ka palaoa syrup maikaʻi loa. Inā hoʻomakaʻoe e heluhelu i nā lepili, hiki iāʻoe ke hopohopo nui eʻike i kēia mau mea i hoʻomoʻaʻia i ka meaʻono sugary i komo i loko o nā mea a pau, mai nā mea e pono ai ke olakino - e like me nā palaoaʻai a pau a me ka hummus - kokoke i nā mea a pau i komo i loko o ka'ōmole, e like me ka ulana barbecue a me nā lole palemele.
Kōkuhi # 6: E mālama i kāu mau lole kaumona maikaʻi ma ka lima.
ʻIke wau eʻoi aku ana koʻuʻaiʻana i koʻu mau lau a me kekahi mau mea maloʻo maʻamau i ka wā e waiho ana koʻu mau lole pākeke maikaʻi i loko o ka pahu hau. He nui nāʻano liʻiliʻi - Ke ho'āʻo nei wau e mālama i nāʻanoʻelua, a kūʻai paha kūʻaiʻia aiʻole i ka home home i nā manawa a pau. ʻO kekahi o kaʻu mau mea punahele, heʻaʻahu akua wahine ia , he meaʻai iki kelanilani mai kaʻu mea kanu Asia a me ka hua waina vinaigrette . ʻO kahi kapa lole hōʻailona ka mea kōkua i ka wā e ho'āʻo nei au e ulana iaʻu iho i ka lawaiʻa.
Kōkua # 7: Eʻai i ke anuenue!
ʻO nā hua a me nā meaʻai a pau nā meaʻai likeʻole. ʻO kahi alalahi e hoʻomanaʻo ai eʻai i nāʻano huaʻai a me nā minela, e hoʻololi i nāʻano o nā hua a me nā mea kanu āu eʻai ai. ʻO kaʻoiaʻiʻo, he maikaʻi wale nā'ōmaʻomaʻo, akā e ho'āʻo eʻai i ke ānuenue o nā'ōmato, ka'ōmaʻa melemele, a me ka pīpī poni!
ʻO kēia kekahi mea aʻu e hoʻomanaʻo pinepine ai iaʻu iho, no ka mea, pinepine wau i loko o nā meaʻai a me nā mea maʻamau. Ke aneane like wau i koʻu mau'alama'ōmaʻomaʻo i nā manawa a pau, akā pono pono e hoʻohuiʻia. ʻO nāʻano lepa i kālaiʻia, nā kāpena kohua pāpili, nā mea kani a me nā kāloti i kāpiliʻia he mea nui e hoʻokuʻu i ka hui.