6 Manaʻo kōkua e ʻaihue mai nā wahine Farani

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He nui nā wāhine ʻAmelika e ʻike i kēia ʻike no kahi wahine Farani e noho ana i loko o ka hale ʻaina i kēlā me kēia kakahiaka me kāna croissant a me ka cappuccino, a laila hele i kona lā a hoʻi i ka home i kahi pā nui steak frites. Akā inā ʻo ia ka hihia, pehea e hiki ai iā ia ke noho lahilahi. He mea Palani ia, haʻi mākou iā mākou iho, me ka ʻike maopopo ʻole he ʻokoʻa biologically nā wahine Farani ma mua o mākou iho.

Pela i ka mea ʻo ia ʻO ka mea huna e mālama ai i ko lākou ʻōpū me ka lili nui? "He ʻano ʻekolu ia o ke ʻano, e like me ke koʻikoʻi a me ka mālama ʻana i ka hiamoe, ka papaʻai, a me ka hoʻoikaika kino," wahi a Valerie Orsoni, he kamaʻāina Palisa a hoʻokumu i ka papahana hoʻoliʻiliʻi kaumaha ʻo LeBootCamp.com. Ma kāna puke hou, LeBootcamp Diet, hōʻike ʻo ia i nā hana ʻepekema i hōʻoia ʻia i hoʻohiki nui ʻia e ka wahine Palani no ka pohō kaumaha. Ua hāʻawi mākou iā ia i kāna ʻōlelo aʻoaʻo kiʻekiʻe no ka ʻai ʻana a me ka noho ʻana e like me ka Parisian maoli. (Eia hou, 3 mau lula meaʻai hiki iā ʻoe ke aʻo mai nā keiki Farani.)

Mai noʻonoʻo nui i ka hoʻoikaika kino

"ʻAʻole noʻonoʻo nā wahine Farani e pili ana i ka hoʻoikaika kino i loko o kahi pahu ʻē aʻe.He ʻāpana wale nō ia o ko lākou ola, "i wehewehe ai ʻo Orsoni (ʻo ia ke hele wāwae i ka manawa āpau a mākou e kamaʻilio ai ma ke kelepona akamai!) ʻoiai Ke hana nei ʻoe i nā mea ʻē aʻe. ʻO Squat ke peʻa ʻoe ma kahi o ka noho (koʻikoʻi), hana aelike i kāu abs i kēlā me kēia manawa ke hele ʻoe ma ka puka, hana i nā jacks lele 50 ma mua o ka ʻaina kakahiaka, a hele wāwae e kamaʻilio me kekahi ma kahi o ka hoʻouna ʻana i kahi leka uila. Hana maʻalahi nā hana liʻiliʻi e like me kēia i kāu lā a hoʻonui i kāu neʻe, i hiki ai iā ʻoe ke puhi i 400 mau calorie i kēlā lā i kēia lā, i ʻōlelo ʻo ia. A ʻAʻole pono ʻoe e hoʻolilo i ka manawa hou no ka hale haʻuki. (E kiʻi i nā ʻōlelo aʻoaʻo hoʻoikaika kino maʻalahi e like me nā mea kaulana a me kā lākou mau mea hoʻomaʻamaʻa i hōʻike ʻia: nā maʻamau olakino e mau ana i ke ola.)

E nānā pono i nā ʻāpana

ʻO nā ʻāpana i ka U.S. ʻaneʻane kokoke i ka nui o ka nui ma Palani, wahi a Orsoni, ka mea i aʻo i ke ala paʻakikī ke neʻe ʻo ia i ʻAmelika a loaʻa ke kaupaona mai nā lawelawe nui nui ʻole. E hoʻohana i nā ʻōkuhi ʻāpana maʻalahi-e like me ka protein o ka nui o kahi pā o nā kāleka a me ka lawelawe ʻana i ka tī hapalua o kēlā nui-a laila kau i nā mea ʻai! ʻAʻohe mea ʻai pāpā ʻia nā wahine Farani, akā pili lākou i nā kīʻaha liʻiliʻi o nā kīʻaha ʻono.

E nānā i ka ukana glycemic

I ka wā i hoʻomaka ai ʻo Orsoni e nānā i ka meaʻai Farani maʻamau, ʻike ʻo ia i nā meaʻai kaulana loa he haʻahaʻa haʻahaʻa haʻahaʻa. Ana ka Glycemic load (GL) i ka hopena o ka meaʻai i ke kō kō - ʻo ka poʻe me ka GL haʻahaʻa i loaʻa ka wai a me ka fiber i ʻoi aku, kahi e kōkua ai i ka pohō kaumaha. Hoʻomaka paha kahi lā GL haʻahaʻa no ka wahine Palani me ka pancake buckwheat me ka jam strawberry a i ʻole ka hua a me ka yogurt, a laila kahi ʻaina awakea o ka salakeke leek, iʻa iʻa a iʻa paha, a me kahi hapa liʻiliʻi loa o nā pā Palani (ʻae, ʻai mau lākou iā lākou!), A ukali ʻia e kahi omelet scallion a me ka salakeke ʻaoʻao no ka ʻaina ahiahi me kahi pea no ka ʻono.

Mai hilinaʻi i nā mea hoʻohui

ʻO kēlā mau mākeke kūwaho nani āu e ʻike ai i nā kiʻi o Palani ʻaʻole ia no ka hōʻike wale. ʻO lākou nā hale kūʻai meaʻai olakino o ka lāhui. "ʻAʻole manaʻoʻiʻo nā wahine Palani i ka lawe ʻana i nā pākuʻi keu a i ʻole ka hoʻoponopono wikiwiki ʻana i nā huaʻai. ʻIke lākou he maikaʻi loa kahi piluna kilokilo he ʻoiaʻiʻo ʻole," wahi a Orsoni. Akā, loaʻa iā lākou nā huaora a me nā minela mai nā meaʻai holoʻokoʻa. (E kiaʻi wale i nā paona Kino Loaʻa 6 e Hōʻalo ai ma ka Māke Kūʻai.)

E hoʻopau ma hope o nā hola

"I Farani, ke hele ʻoe ma waho o ke keʻena, aia ʻoe maoli ma waho o ke keʻena, "wahi a Orsoni. Ke hoʻāʻo nei e juggle i ka hana a me kou ola pilikino i ka manawa like e alakaʻi ai i ke koʻikoʻi, kahi e hoʻonui ai i kāu pae cortisol, wehewehe ʻo ia. A ʻo nā kiʻekiʻe kiʻekiʻe o nā pae cortisol e mālama i kou kino e mālama i ka momona a puni ka ʻōpū. Ma ka hopohopo liʻiliʻi e pili ana i nā mea pili i ka hana i kāu manawa hoʻomaha, e kau ana kou kino i ka momona liʻiliʻi.

Moe me ka hoʻonanea ʻole

Pili aku ka poʻe ʻAmelika i kā lākou mau pono uila ma mua o ka Palani, ua ʻike ʻo Orsoni. "E hiamoe mau ka poʻe ʻAmelika me kā lākou kelepona paʻalima ma ke kū ʻana o ka pō, a inā ala lākou i ke aumoe, e nānā lākou i kā lākou kelepona. ʻO kēia ke kumu o nā ʻano hiamoe hiamoe e ʻoi aku ka paʻakikī o ka hana i ka lā aʻe. ʻoiai ʻoe e ala iki aʻe ai ka hōʻoluʻolu. ʻO nā wahine Palani, ma ka ʻaoʻao ʻē aʻe, ʻaʻohe pilikia e pani i kā lākou kelepona ma mua o ka hiamoe ʻana a i ʻole ke hoʻonohonoho ʻana iā ia i loko o kahi keʻena ʻē aʻe e uku ai. " (ʻO ia kekahi o nā ʻike 8 malū a ka poʻe ʻike.)

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