21 mau lā e hoʻomaikaʻi ai i kou ola

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• 21 mau lā e hoʻomaikaʻi ai i kou olakino

I mea e hoʻomaikaʻi ai i nā ʻano maikaʻi ʻole i loaʻa i loko o ke ola a hiki ke hōʻeha i ke olakino, he 21 mau lā wale nō e hana hou ai i ke kino a me ka noʻonoʻo, me ke ʻano maikaʻi a me ka mālama ʻana i nā lula a hiki i, ma hope o 21 mau lā, lilo lākou i kūlohelohe a kūlohelohe hoʻi.

No laila, no ka hoʻomaikaʻi ʻana i kou ola ma nā ʻano like ʻole, e hāhai i nā hoʻolālā maʻalahi a maʻalahi hoʻi e lawe ai, hoʻokahi i ka lā, a pēlā e hoʻomaikaʻi ai i kāu ʻano a me kou olakino.

21 mau lā e hoʻomaikaʻi ai i kou olakino

ʻO nā ʻōlelo aʻoaʻo 21 e hoʻomaikaʻi ai i kou olakino:

Nā lā 1: ʻO kaʻaina awakea a me kaʻaina awakea ma 20 mau minuke: Lawe ʻia ka lolo e pili ana i 20 mau minuke e maopopo ai ka piha o kou ʻōpū a ma hope wale o ia e hoʻouna ai i kahi leka āu ʻaʻole pono e ʻai hou, e kāohi ana i ka pōloli. No laila, pono ma ka liʻiliʻi he 20 mau minuke e hoʻopau ai i ka ʻaina awakea a i ʻole ka ʻaina awakea, e aloha mālie i ka nau ʻana i kēia kaʻina.

Nā lā 2: E ʻōlelo ʻaʻole i ka soda:ʻO ka mea inu momona maʻalahi ka waiwai i ke kō, ʻo 1 wale nō ka mea hiki ke loaʻa he 10 mau pahu kō, ʻo ia hoʻi nā calorie lilo loa, akā ʻo ke kukui a ʻaʻohe inu momona e lawe mai i nā pono olakino, ʻoi aku i ka manawa ʻai ʻaʻole pono ʻoe e inu ma mua o 100 ml o wai, ʻoi aku.

Nā lā 3: ʻaina kakahiaka nui: ʻO ka loaʻa ʻana o ka ʻaina kakahiaka a momona hoʻi ka mea nui e hōʻemi ai i ka hopohopo a me ka makemake e ʻai i kahi mea ʻono i ka lā. ʻO kekahi mau koho maikaʻi: kope me ka waiū + berena me ka tī + kahi ʻāpana o ka papaya a i ʻole ke kīʻaha yogurt me ka granola + kīʻaha kope, i nā lā ʻoi loa.

Nā lā 4: ʻAʻohe mea ʻai i hoʻomākaukau ʻia: ʻO nā mea ʻai kūpono loa: kumu avocado, yogurt a me kālika, kāpili moa a me ka waiūpaka sesame. ʻAʻole koi ʻia nā sausa ʻē aʻe no ka mea waiwai lākou i ka momona, kahi i hoʻohui ʻia me ka makemake ʻana i ka momona o ka ʻōpū, kāpili i nā uaua.

Nā lā 5: E ʻai i nā hua ma kahi o nā meaʻai māmā kō:ʻO kahi laʻana maikaʻi o kahi meaʻai māmā kahi pola o ka palaʻai me kahi hua o ka hua. Hiki iā ʻoe ke loli i ka hua i kēlā me kēia lā a waiho i ka ʻāpala maʻamau, ka pear a me ka maiʻa paha. E maʻa mau ʻoe i ka ʻono a maʻalahi hoʻi e ʻai i nā hua i kēlā me kēia lā. ʻOiai he kō ke kō, he koho ʻoi aku ke olakino ma mua o nā mea ʻona āpau e like me ka palaoa a me ka berena uala, ʻo kahi laʻana.

Nā lā 6: inu i nā aniani 4 o ka wai:ʻO ka inu ʻana i nā aniani 4 o ka wai i ka lā e hōʻoia i ka hydration a palupalu i nā noho e pale i nā hemorrhoids. Hiki ke ke aniani mua i ka ala ʻana, me ka hapalua o ka lemon i ʻono ʻia, ʻo ka lua o ke aniani ma kahi o 11 am a hiki ke hoʻomaʻamaʻa ʻia i ka wai me ka mint, strawberry a me ka kukama. Pono ke kīʻaha ʻekolu i ka waena o ke awakea a me ka hope ma mua o ka hiamoe, ʻoiai ʻaʻole ʻoe make wai.

Nā lā 7: E ʻai i ka ʻaina awakea ma 25 mau minuke: ʻO ka leʻaleʻa ʻana i ka manawa o ka pāʻina a me ka ʻai lohi e kōkua ai me ka digestion a me ka ʻai liʻiliʻi ʻana. No laila hana ʻia ka saliva i nā nui he nui aku, ʻoi aku ka maʻalahi o ka digestion, inu ʻoe i nā wai liʻiliʻi i kēia manawa a ʻai i nā calori liʻiliʻi.

Nā lā 8: ʻO ka lā ʻaʻohe meaʻai:ʻO ka hemo ʻana i ka ʻiʻo mai ka lā 1 wale nō o ka pule he koho maikaʻi loa e hoʻonui i ka ʻai o nā mea kanu a hana i kahi detox. I kēlā lā hiki iā ʻoe ke leʻaleʻa a ʻai ʻole i ka waiū o ka bipi a me nā mea loaʻa mai. Pehea e hoʻāʻo ai i kahi mea hou? Ua hoʻāʻo ʻoe i ka quinoa a i ʻole bulgur? Pehea e pili ana i ka ʻai ʻana i ka asparagus a i ʻole kai limu? Kūpono nui kēia mau meaʻai a me ka hoʻāʻo ʻana i nā meaʻai hou he mea kupaianaha ia.

Lā 9: E hele no ka 20 minuke hele:Ke hele nei no 20 mau minuke hoʻomaikaʻi i ka hana naʻau, ke ʻano o ke kino a me ka noʻonoʻo. E noʻonoʻo he 10 mau minuke wale nō e hele, a he 10 mau minuke e hiki mai ana. Inā hele wāwae ʻoe i hoʻokahi manawa i ka pule, e hele i 2 a laila i ka 3.

Nā lā 10: inu i nā aniani 6 o ka wai: Ma ka hoʻonui ʻana i ka nui o ka wai i hoʻomoʻa iā ʻoe e aʻo maikaʻi i ka ʻōpū, e palupalu ka ʻili a ʻaʻole ʻoe e pololi a hoʻoliʻiliʻi hoʻi ia i ka makaʻu o ka maʻi urinary tract.

Nā lā 11: e hele wāwae ana:Ke hele a kaʻahele paha ʻoe e neʻe a puni, e hoʻohana i nā calorie hou aʻe a hoʻomaikaʻi i kou kahe o ke koko, e hoʻoikaika ana i kou puʻuwai.

Kālā 12: E hoʻemi i ke kō keʻokeʻo o kou ola:He kiʻekiʻe ke kō i nā kālani a hoʻonui i ka glucose kō. ʻO nā koho ʻoi aku ka maikaʻi o ke kōpaʻa demerara, kō kōkō, kō kōpaʻa a i ʻole stevia, akā mau i nā mea liʻiliʻi.

Kālā 13: Peel hou aʻe a wehe i ka liʻiliʻi:ʻAi ʻia nā meaʻai pūʻolo i nā mea hoʻohui, nā kala a me nā mea ʻono e mālama lōʻihi iā lākou ma nā waihona supermarket. ʻO ke ala i waho e ʻili hou a wehe i ka liʻiliʻi.

Nā lā 14: E hiamoe maikaʻi: Kōkua kūpono ka hoʻomaha ʻana i ka mālama ʻana i ke olakino a me ke olakino noʻonoʻo, pale i ka luhi a me ka ʻai nui. No laila hoʻonohonoho i ka uaki alarm ma hope o 7-8 mau hola o ka hiamoe.

Nā lā 15: inu i 10 mau aniani o ka wai:1 aniani i ke kakahiaka ma kahi ʻōpū nele, 3 mau aniani i ke kakahiaka, 3 mau aniani i ke awakea, 1 mau aniani ma mua o ka hiamoe, 2 mau aniani i ka hale hoʻoikaika kino a i ʻole i ka wā o ka hele wāwae.

Nā lā 16: ʻAi i loko o 30 mau minuke: Hiki iā ʻoe ke ʻai i loko o 25 mau minuke, a he lanakila nui kēia. E lawe i ka manawa e hoʻohui i 5 mau minuke i kāu pāʻina. ʻO ka ʻai mālie e lawe mai i ka noho maikaʻi i ka ʻuhane.

Nā lā 17: E ʻōlelo i ka paʻakai: Hele nā ​​mea kanu ʻaʻala ma ʻō aku o ka laurel, ka pāhiri a me ka coriander, me ka hoʻoliʻiliʻi o ka paʻakai hāʻawi lākou i ka pā kūikawā i kāu pā a hoʻolilo i kēlā me kēia pāʻina kahi manawa kūikawā.

Nā lā 18: ʻoi aku nā olonā i kou ola:Ma ka ʻai ʻana i ka fiber e hoʻoponopono ʻoe i ka ʻōpū, hoʻohaʻahaʻa i ka cholesterol a lilo ka kaumaha. ʻO nā koho maikaʻi nā ʻoka, nā hua i hōʻike ʻole ʻia, flaxseed a me ka palaoa palaoa.

Nā lā 19: E hoʻāʻo i kahi sopeto detox: Mālamalama ka sopeto detox a kōkua i ka deflate i ke kino, heʻuʻuku ka paʻakai a maikaʻi loa iā ʻoe e pili ʻole i kou wāwae i ka nīneka i ka wā ʻaina.

Nā lā 20: ʻAʻohe meaʻai i hoʻomākaukau ʻia a i ʻole meaʻai wikiwiki: E hoʻomākaukau i kāu pāʻina ponoʻī me nā meaʻai maoli a momona hoʻi, a pale mau i nā mea maloʻo, piha i nā toxins e momona ai ʻoe a maikaʻi ʻole hoʻi i kou olakino.

Nā lā 21: Superfood:ʻO nā hua Chia, açaí, blueberry, goji berry a i ʻole spirulina, kekahi mau laʻana o nā superfoods waiwai i ka fiber, nā wikamina a me nā minelala, i kōkua e hoʻopiha a hoʻonui i ka papaʻai.

E hoʻāʻo iā 1 i ka lā a hoʻololi i kou ola no ka ʻoi aku.