ʻO kahi hoʻolālā 3-ʻanuʻu maʻalahi e hōʻoki i nā makemake kō

Anter

• 1. Inā ua pōloli ʻoe, e ʻai i kahi meaʻai maikaʻi a hoʻopiha hoʻi
• 2. E lawe i kahi Shower Hot
• 3. E hele no kahi Brisk Walk Waho
• Nā Mea ʻē aʻe e holo pono paha
• Ka Laina Lalo
• Mea kanu e like me ka lāʻau: DIY Herbal Tea to Curb Sugar Cravings

ʻIke pinepine ka poʻe he nui i ka kuko kō.

Manaʻo nā ʻoihana olakino ʻo kēia kekahi o nā kumu nui e paʻakikī loa e pili pono i ka papaʻai olakino.

Hoʻokele ʻia nā kuko e ka pono o kou lolo no kahi "uku" - ʻaʻole pono i kou kino i ka meaʻai.

Inā hiki iā ʻoe ke loaʻa hoʻokahi nahu a kū ma laila, e hoʻoliʻiliʻi iki ana ke loaʻa ʻoe i ka ʻiʻina maikaʻi loa.

Akā inā ʻoe e ʻimi a ʻai nui i ka wā e loaʻa ai iā ʻoe kahi ʻono o nā meaʻai kō, a laila hāʻawi i ka ʻono ka mea maikaʻi loa i hiki iā ʻoe ke hana.

Eia kahi hoʻolālā 3 ʻanuʻu maʻalahi e hōʻoki i ka ʻiʻina kō.

1. Inā ua pōloli ʻoe, e ʻai i kahi meaʻai maikaʻi a hoʻopiha hoʻi

He mea nui e hoʻomaopopo he ʻano like ʻole ka ʻiʻini me ka wī.

ʻAʻole ia kou kino e kāhea ana i ka ikehu, ʻo kou lolo e kāhea ana i kahi mea e hoʻokuʻu i ka nui o ka dopamine i ka ʻōnaehana uku.

Ke loaʻa ʻoe i ka ʻiʻini ke pololi ʻoe, paʻakikī ka manaʻo e pale aku.

ʻO ka ʻoiaʻiʻo, ʻo kahi kuko i hui pū ʻia me ka pōloli kahi hoʻokele ikaika e paʻakikī ai ka hapanui o ka poʻe i ka lanakila ʻana.

Inā makemake ʻoe i ka wā pōloli, ʻo kahi o nā hana maʻalea ʻoi loa ka ʻai ʻana i ka meaʻai maikaʻi. E mālama i kāu lumi kuke me nā meaʻai māmā a i ʻole nā ​​meaʻai i hana mua ʻia.

ʻO nā meaʻai waiwai Protein, e like me ka ʻiʻo, nā iʻa a me nā hua manu maikaʻi loa no ka pale ʻana i ka pōloli ().

ʻAʻole paha e ʻoluʻolu ka ʻai ʻana i ka meaʻai maoli ke makemake ʻoe i ka meaʻai momona. Akā inā ʻoe pono e lilo i ka kaupaona, pono ke kūpaʻa i ka holo lōʻihi.

Ke ʻike ʻoe i ka ʻono a me ka wī i ka manawa like, hoʻoikaika iā ʻoe iho e ʻai i kahi papaʻai olakino ma mua o ka meaʻai maikaʻi ʻole.

2. E lawe i kahi Shower Hot

ʻO kekahi poʻe e ʻike i ka ʻiʻina kō i loaʻa i ka ua nui a me nā ʻauʻau e hāʻawi i kahi hoʻomaha.

Pono ka wela o ka wai - ʻaʻole wela loa e puhi ʻoe i kou ʻili akā wela wale nō ma ke kaʻe o ka hōʻoluʻolu ʻole.

E holo ka wai ma luna o kou kua a me nā poʻohiwi i wela ai ʻoe iā ʻoe. Noho ma laila ma kahi o 5-10 mau minuke.

I ka manawa e puka ai i waho o ka ʻauʻau, e loaʻa paha iā ʻoe ka manaʻo "pīhoihoi", me he mea lā e noho ana ʻoe i ka sauna no kahi manawa lōʻihi.

I kēlā manawa, e pau paha kou kuko.

Hōʻike nā hōʻike Anecdotal i ka ua ʻana a me nā ʻauʻau wela i ke kū ʻana i nā kuko.

3. E hele no kahi Brisk Walk Waho

ʻO kekahi mea hiki ke hana ke hele i waho no ka wikiwiki.

Inā he holo ʻoe, ʻoi aku ka maikaʻi o ka holo ʻana.

Mālama kēia i kahi kumu ʻelua pālua. ʻO ka mea mua, ke hoʻokaʻawale nei ʻoe iā ʻoe iho mai ka meaʻai āu e ʻiʻini nei.

ʻO ka lua, e hoʻokuʻu ka hana i nā endorphins, a i ʻole nā ​​"kemikala maikaʻi" i kou lolo, hiki ke kōkua i ka hoʻohuli i ka ʻiʻini.

Inā ʻaʻole hiki iā ʻoe ke hele i waho, e hana i nā pūʻulu luhi o nā burpees, nā push-up, nā paona kaumaha o ke kino a i ʻole nā ​​ʻano hoʻoikaika kino ʻē aʻe.

ʻO ka hele ʻana no ka wikiwiki a me ka holo ʻana paha he mea kōkua e hōʻemi i ka ʻiʻini.

Nā Mea ʻē aʻe e holo pono paha

Manaʻo wau he pono nā ʻanuʻu ʻekolu ma luna e hana no ka hapa nui o ka poʻe e hoʻopau i ka makemake kō.

Akā ʻoiai, ʻo ka koho ʻoi loa e pale i kēia mau ʻiʻini ma mua.

E hana ai i kēlā, hoʻolei i nā meaʻai maikaʻi ʻole āpau mai kou hale. Inā mālama ʻoe iā lākou i kahi kokoke, ke noi nei ʻoe i ka pilikia. Ma kahi o, e mālama i nā meaʻai olakino i hiki ke maʻalahi.

Eia nō naʻe, inā ʻai ʻoe i ke olakino a hoʻoikaika kino i nā manawa he nui i kēlā me kēia pule, ʻaʻole paha ʻoe e ʻiʻini kokoke i nā manawa āpau.

Eia nā ʻōlelo aʻoaʻo hou aʻe he 11 e hōʻoki ai i ka ʻiʻina kō:

1. Inu i kahi kīʻaha wai. Wahi a kekahi poʻe hiki i ka make wai ke hana i ka ʻiʻini.
2. ʻAi i kahi hua. ʻO ka loaʻa ʻana o kahi ʻāpana o nā huaʻai ke kōkua i ka māʻona i nā ʻono kō no kekahi poʻe. Hana maikaʻi ka maiʻa, ʻoma, ʻalani.
3. Hōʻalo i nā meaʻono ʻono. Inā manaʻo ʻoe e hoʻonāukiuki ka mea ʻono ʻono iā ʻoe, makemake paha ʻoe e hōʻalo iā lākou ().
4. ʻAi i ka protein. ʻOi aku ka maikaʻi o ka protein no ka māʻona, a kōkua paha ia me ka ʻiʻina pū ().
5. E kamaʻilio me kahi hoa. Kāhea a hui paha i kekahi e hoʻomaopopo i ka mea āu e hele nei. E wehewehe e hele ana ʻoe i loko o kahi ʻiʻini a noi i kekahi mau ʻōlelo hoʻoikaika.
6. Hiamoe maikaʻi. ʻO ka loaʻa ʻana o ka hiamoe kūpono a hōʻoluʻolu hoʻi he mea nui ia no ke olakino holoʻokoʻa a kōkua paha i ka pale ʻana i ka ʻiʻini ().
7. Hōʻalo i ke koʻikoʻi koʻikoʻi. Pēlā nō me ka hiamoe, hiki ke pale i ke koʻikoʻi ke pale aku i ka ʻiʻini ().
8. Hōʻalo i kekahi mau mea hoʻouluulu. E hoʻāʻo e hōʻalo i nā hana kikoʻī a i ʻole nā ​​wahi e hāʻawi iā ʻoe i ka ʻiʻini, e like me ka hele ʻana ma mua o McDonald's.
9. E lawe i kahi multivitamin. E kōkua kēia i ka pale ʻana i nā hemahema.
10. Heluhelu i kāu papa inoa. Hiki ke kōkua nui i ka lawe ʻana i kahi papa inoa o nā kumu āu e makemake ai e ʻai i ke olakino, ʻoiai he paʻakikī ke hoʻomanaʻo i kēlā mau mea ke loaʻa ʻoe i ka ʻiʻini.
11. Mai pōloli ʻoe iā ʻoe iho. E hoʻāʻo e pale iā ʻoe iho i ka pōloli nui ma waena o nā meaʻai.

Hiki i nā ʻano hana ʻē aʻe ke kōkua iā ʻoe e lanakila i ka makemake i ke kō. Hoʻopili kēia i ka inu ʻana i ke kīʻaha wai, e hiamoe maikaʻi a ʻai ʻana i nā meaʻai protein kiʻekiʻe.

Ka Laina Lalo

Inā hiki iā ʻoe ke ʻai i ka meaʻai ʻōpala i kēlā me kēia manawa me ka ʻole o ke kuʻi ʻana a me ka hōʻino ʻana i kou holomua, a laila e hana.

ʻO ia ka manaʻo ʻo ʻoe kekahi o ka poʻe laki i hiki ke ʻoluʻolu i kēia mau mea i ke kaulike.

Akā inā ʻaʻole hiki iā ʻoe ke kaohi iā ʻoe iho a puni i nā meaʻai, e hoʻāʻo e hōʻalo iā lākou i ka hiki.

ʻO ka hāʻawi ʻana i kahi ʻiʻini e hānai wale i ka mea hōʻalo.

Inā mālama ʻoe e kūʻē, e nāwaliwali nā kuko i ka manawa a nalowale loa.

Mea kanu e like me ka lāʻau: DIY Herbal Tea to Curb Sugar Cravings