Pehea ʻo ʻAmelika e hoʻomomona nei iā ʻoe

Anter

• Nānā no

Ke ulu nei ka heluna kanaka o ʻAmelika, a pēlā pū kekahi ʻAmelika. A mai ʻimi ʻoe i ka hoʻomaha mai ka ʻūhā ʻana i kēlā me kēia manawa: He kanaonokūmākolu pakeneka o nā kāne a me 55 pakeneka o nā wahine ma luna o 25 mau makahiki i ke kaumaha, wahi a nā mea noiʻi ma ke Kulanui ʻo Tufts ma Bosetona, a kokoke i hoʻokahi hapahā obese (ʻo ia hoʻi. aia lākou ma kahi o 30 pākēneka ma mua o ko lākou kaumaha kūpono). ʻO kā mākou pilikia kaumaha lahui ke hele wikiwiki nei i nā helu ʻo Pillsbury Doughboy.

"He maʻi ahulau maoli ia," e hoʻomau ana i ka loea ʻo obesity ʻo James O. Hill, Ph.D., ka luna o ka Center for Human Nutrition ma ke Kulanui o Colorado Health Science Center ma Denver. "Inā he maʻi maʻi ka maʻi nui, ua hoʻākoakoa mākou i ka ʻāina. Ua hoʻolaha mākou i kahi mokuʻāina."

Hiki iā mākou ke waiho i ka hewa no kēia ʻano pehu o nā hihia i kā mākou moʻomeheu ʻoluʻolu, wahi a Hill. Ua loaʻa iā mākou kahi sedentary e haʻalele ka hapa nui o mākou i kā mākou sofas wale nō e kōkua i kahi mea ʻono - maʻamau me ka momona a me ke kō keu a ka ʻoihana meaʻai e hoʻolaha ikaika nei. Hoʻopiʻi ka poʻe noiʻi i ka hopena o ke kaho o ka calorie i loaʻa no ka hapa nui o ko mākou kaumaha e hoʻonui ai.

E hoʻomaka ana i nā makahiki 1980, e like me ka puke pai Science, nā accouterment o ka hoʻokalakupua - e like me nā kamepiula, nā kaohi mamao, nā kaʻa he nui he nui, nā escalator a me nā shuttles - i hui pū ʻia me ka nui o nā meaʻai liʻiliʻi e hana i ka heluna kanaka e neʻe iki a ʻai. hou aku. "Koe wale nō no ka poʻe pōmaikaʻi e loaʻa ʻole ana ke kaupaona no ka mea a lākou e hana ai, ʻaʻole hiki iā ʻoe ke ola i kēia lā i ko mākou kaiāulu a mālama i kahi kaupaona maʻamau," wahi a Hill. "E kiʻi ana ke kaiapuni iā ​​ʻoe."

Pono i ka hoʻoholo paʻa e nānā i kahi moʻomeheu e makemake ana iā ʻoe e noho mālie, noho i lalo a ʻai. No ka mālama ʻana i kāu manaʻo hoʻoholo, kōkua ia e ʻike i ka hana ʻana o ka ʻoihana meaʻai a loaʻa ka waiwai mai kou makemake a pehea e hoʻonāwaliwali ai ka lehulehu i kahi ʻano hana. Eia nā ala e momona ai kou kaiapuni - a pehea e hakakā ai. ʻO ka ʻike, ma hope o nā mea āpau, he mana. --M.E.S.

No ke aha mākou i ho'ōki ai i ka neʻe ʻana

ʻO ka makahiki 1880 - e noʻonoʻo "ʻO Little House ma ka Prairie" - a makemake ʻoe i ka ʻaikalima. I kekahi manawa i ka hoʻoilo i hala, ua lawe ʻoe i kou lio a me kāu kaʻa i ke kai kūloko a hoʻopau i kahi lā e ʻohi ai i nā poloka hau. Lawe ʻoe iā lākou i ka hale hau a mālama iā lākou ma lalo o ka wahī. I kēia manawa e lepo ʻoe i ka hau, e kahi i kekahi mau ʻāpana a hoʻohui iā lākou i ka hui ʻana o ka ice cream me ka paʻakai a me ka hui holika āu i hana ai ma hope o ka waiū ʻana i kāu Bessie aloha. Hoʻomaka ʻoe e hoʻohuli i ka crank ma ka churn. Hoʻomaka kou mau lima e ʻā. ʻOhi ʻoe a ʻānai hou. ʻO ka hope, loaʻa iā ʻoe kāu hau kalima. Holo wikiwiki a hiki i kēia lā. Makemake ʻoe i kāu hoʻoponopono Haagen-Dazs? "E komo wale ʻoe i kāu kaʻa a holo i ka hale kūʻai kūʻai a kūʻai i ka hapalua galani," wahi a Barbara J. Moore, Ph.D., pelekikena o ShapeUp America! A laila hāʻule ʻoe iā ʻoe iho i luna o ka moena, kaohi mamao, a ʻai i ka hapalua o ka pā.

Nui a nui aku

Poina iā Generation X. Ke hele maikaʻi nei mākou e lilo i Generation XL. Ua hoʻolālā ʻia ka holomua o ka ʻenehana i ka hana mai nā mea āpau. Holo mākou i ke keʻena, noho i mua o ke kamepiula no nā hola, kauoha i ka meaʻai a holo i ka hale kūʻai ma ke kihi e kūʻai i nūpepa. ʻAʻole pono mākou e hāpai i kahi manamana lima, ʻoi aku ka liʻiliʻi o kahi poloka hau he 50 paona. "Aia nō hoʻi nā kapuahi ahi i kāohi mamao ʻia!" ʻ Hilllelo aku ʻo Hill.

A inā ʻaʻole moloā mākou e hoʻonohonoho i kā mākou meaʻai a me nā lawelawe ma ka pūnaewele, hiki i ka hapanui o mākou ke hana i kā mākou hana āpau i hoʻokahi superstore. "A, a laila, holo a puni ka poʻe no 10 mau minuke e loaʻa kahi wahi kaʻa kokoke i ka puka," mahalo ʻo James Anderson, M.D., he loea momona ma ke Kulanui o Kentucky ma Lexington.

ʻO ʻoukou e hoʻōki i ka heluhelu ʻana no ka mea ʻaʻole ʻoe e hoʻopaʻa i kāu ʻelima manawa o ka pule ma ke alapiʻi. ʻO ka US Centres for Disease Control and Prevention (CDC) ʻōlelo he 10 wale nō pākēneka o nā mākua e lawa i ka hoʻoikaika kino kino mai ka hoʻomaʻamaʻa ʻana, ʻo ia hoʻi ʻaʻole i lawa ka hola ma ka hale hoʻoikaika kino e hōʻalo ai i nā paona keu.

ʻO ia no ka mea ʻo kā mākou mau kaohi mamao, nā ʻiole kamepiula a me nā kaʻa - ʻoiai ka hoʻokele mana a me nā puka aniani uila i loko o kā mākou kaʻa - ke mālama nei iā mākou i nā calorie he nui loa. E noʻonoʻo e pili ana iā ia: Inā ʻoe e hoʻokele i ka hana ma mua o ka lawe ʻana i kahi kaʻaahi a hoʻopau i kahi hele wāwae he 10 mau minuke i ke kahua i kēlā me kēia ala, puhi ʻoe ma kahi o 90 mau kalori i kēlā me kēia lā, hiki ke hoʻohui i 6 mau paona o ka momona o ke kino ma kahi o 10 mau makahiki. wā. E hoʻohana i ke kelepona lawe lima, ʻo ia hoʻi ʻaʻole pono ʻoe e holo e pane i nā kāhea, a hiki iā ʻoe ke hoʻopaʻa i ʻelua a ʻekolu paha mau paona i kēlā me kēia makahiki, e helu ana iā Patricia Eisenman, Ph.D., ka luna hoʻomalu o ka ʻoihana hoʻoikaika kino a me ka ʻepekema haʻuki ma ke Kulanui o Utah ma Salt Lake City.

Ua hōʻike ʻo Steven N. Blair, P.E.D., ka luna ʻepekema ʻoi loa o ka U.S. Surgeon General's 1996 Report on Physical Action, no ka mea, ke hoʻolilo nei mākou ma kahi o 800 mau kalori i kēlā me kēia lā - e noʻonoʻo i ʻelua mau ʻāpana o ka cheesecake ma New York - ma mua o kā mākou mau mākua. No laila inā ʻoe e holo ana i ʻeono mau mile i ka lā, ʻo ia wale nō ma kahi o 600-700 calories āu i honi ai. Hiki ke unuhi i kahi keu he 100-200 calories i kahi lā āu i puhi ʻole ai i kahi keu he 10-20 paona i kēlā me kēia makahiki.

He ikaika neʻe

I ko mākou pale ʻana, ʻaneʻane nō ke makemake ka moʻomeheu iā mākou e momona. Hoʻomaka koke ke kaomi ʻana i ka hana ʻole. Ma lalo o ka hapakolu o nā keiki e noho ana i loko o hoʻokahi mile o ke kula e hele ai i laila ma ka wāwae, ʻoiai ka wā hoʻomaha a me ka hoʻomaʻamaʻa kino kiʻekiʻe i lilo i relics o nā wā kahiko maikaʻi. Ke hāʻawi ʻia nā papa PE, alakaʻi pinepine ʻia lākou e nā kumu i aʻo ʻole ʻia a ʻaʻole loa e komo i ka hana ikaika. ʻOi aku ka maikaʻi, ʻaʻole kau kekahi i ka leʻaleʻa o ka neʻe a aʻo ʻana i nā keiki i nā mākau pili kino.

ʻO ka hapa nui o mākou, nā keiki a me nā mākua, ke hoʻolilo nei i ka manawa hou e nānā ana i ke kīwī a me nā wikiō a i ʻole ke pāʻani ʻana i nā pāʻani uila a me nā kamepiula. Ua ʻike ʻia kahi noiʻi ua hoʻonui ka nui o ka momona o kahi ʻōpio i 2 pākēneka no kēlā me kēia hola i lilo i mua o ke kīwī. ʻOi aku, he passive mākou, nā mea nānā maʻa mau i kā mākou moʻomeheu leʻaleʻa.

A hoʻolālā pinepine ʻia nā kaiāulu suburban me ka ʻole o nā ala hele wāwae a i ʻole ke ala hele wāwae, wahi a William Dietz, M.D., Ph.D., ka luna o ka CDC's Division of Nutrition and Physical Action. E holo i kahi hana, koi ʻia nā kamaʻāina e hoʻokele ma kahi o ka hele ʻana i kekahi mau palaka. "Ke kākoʻo nei nā ʻōnaehana o nā kūlanakauhale i ka hana kino - aia nā alahele, nā kukui a me nā wahi e hele ai," wahi a Dietz. "Akā, ua loaʻa i nā kaiāulu cul-de-sac hou nā hale kūʻai kūʻai, no laila ke holo nei nā kānaka ma nā wahi āpau, ʻoiai ʻo ka hapaha o nā huakaʻi a pau i emi iho i ka mile."

Aia mākou a pau i kēia

ʻOiai ke piʻi nei nā helu momona ma ka honua holoʻokoʻa - mai ka 8 pakeneka a i ka 13 pakeneka ma Australia a me Brazil, no ka laʻana - ma ʻAmelika wale nō lākou e lele lani nei. Malia paha e noho lahilahi ka poʻe ma nā ʻāina ʻē aʻe no ka mea ʻoi aku ke kiʻekiʻe o kā lākou kumukūʻai gas a i ʻole he kuʻuna e hele wāwae i ka hale bakery i kēlā me kēia lā no ka berena hou. A i ʻole nā ​​pule hana pōkole a ʻoi aku ka manawa hoʻomaha e hāʻawi iā lākou i nā manawa hou aku. ʻO nā kumu āpau, wānana ka poʻe loea e kūlike lākou i kā mākou kaupaona ke loaʻa lākou i nā loli hou i lawe ʻia.

A laila e aʻo lākou, e like me mākou, ʻo ka mālama ʻana i ke kaumaha olakino ʻaʻole ia e pili ana i ka hoʻonui ʻana i ka manawa ma ke keʻena haʻuki; e pili ana i ka hoʻoikaika ʻana i kou ola i kēlā me kēia lā. E nānā i kāu hana maʻamau. Ke nānā nei ʻoe i nā manawa kūpono e leʻaleʻa ai i ka neʻe? Ua haʻalele anei ʻoe i nā ʻano hana e hoʻohana ai i kou mau mākala? Inā pēlā, e hoʻihoʻi iā lākou. ʻO lākou wale nō nā ala e hoʻoponopono ai i ka helu ʻole o ka calorie e loaʻa ai ke kaumaha. --C.R.

No ke aha mākou e ʻai nui ai

ʻAʻole hiki ke hoʻopiʻi ʻia ka jumbo-izing o ko ʻAmelika i nā manaʻo ʻino o nā mea kalaiwa ʻo Dairy Queen a i ʻole nā ​​mea hana ʻuala. "No nā makahiki he nui ua noi mākou i ka ʻoihana meaʻai e hāʻawi i ka hoʻāʻo maikaʻi, hoʻemi, loaʻa nui i ka meaʻai," i ʻōlelo ʻo James O. Hill. "ʻAʻohe mea i ʻike mua e hāpai ana ka hopena i ka ʻai nui - a i ʻole no ka lilo ʻana o kā mākou meaʻai i mea 'ʻoi aku ka momona, hiki i ka poʻe liʻiliʻi ke koho i kahi papaʻai olakino."

Kūpono. Akā inā mākaukau mākou, makemake a hiki ke ʻai maikaʻi, paʻakikī ke pale aku i ka kūʻai ʻana i ka meaʻai. ʻO kekahi o ko mākou lāhui manaʻo hou he paʻakikī i ka hana e noʻonoʻo nei i nā ala e kūʻai aku ai iā mākou i nā mea momona.

ʻAi i waho: Life in Whopper world

ʻO ka pinepine o ko mākou kākoʻo ʻana i nā hale ʻaina, ʻoi aku ka nui o ka pākeke ma nā paona, i ʻōlelo ʻia e nā kānaka noiʻi o ke Kulanui ʻo Tufts. "ʻO kahi kumu nui e ulu nui nei ka poʻe ʻo ia ka nui ʻana o ka lawelawe ʻana i nā ʻoihana," wahi a Melanie Polk, ʻo R.D., ka luna hoʻomalu no ke aʻo ʻana i ka meaʻai ma ka American Institute for Cancer Research (AICR). ʻO ka sandwich Rubena maʻamau ma kahi hale ʻaina waena i kaupaona ʻia he 14 auneke a loaʻa he 916 calories, a ʻo ka salakeke chef "ʻoi aku ka olakino" (5 mau kīʻaha me ka ʻaina 1/2 kīʻaha) loaʻa 930 mau calorie, wahi a ka Center for Science in the Public hoihoi. Me ka hapalua o nā mākua a pau e ʻai ana i ka hale ʻaina i kēlā me kēia lā, ʻaʻole ia he mea kupanaha ke piʻi nei mākou i ke kaumaha.

ʻO ka mea kupanaha, ʻaʻole ʻike ka hapa nui o ko ʻAmelika i ko lākou ʻai nui ʻana ke ʻai lākou i waho. Ma kahi noiʻi AICR, 62 pakeneka o ka poʻe pane i manaʻo ua like ka nui a i ʻole ka liʻiliʻi o nā ʻāpana hale ʻaina ma mua o nā makahiki he ʻumi aku nei. ʻOi aku ka hewa, ʻike iki kekahi o mākou i ka ʻāpana o ka nui maʻamau. ʻOiai ma waena o ka poʻe ʻike, 86 pakeneka kakaʻikahi a ʻaʻole i ana i kā lākou meaʻai. A laila aia he 25 pākēneka o mākou e ʻae i ka nui o kā mākou ʻai e pili ana i ka nui o kā mākou lawelawe. E kiʻi i kahi lima i kāu mau ʻāpana, e hoʻāʻo i kēia:

* Hoʻolālā i kekahi manawa e ana i nā lawelawe maʻamau ma ka home no laila hiki iā ʻoe ke hiki ke "eyeball" i nā nui o ka nui.

* ʻIke i nā mea āu e makemake ai e ʻai ma mua o kāu kauoha.

* E noi i ʻeke ʻīlio ke kauoha ʻoe, a laila e hoʻokomo i ka hapalua o kāu ʻai i loko o ka ʻeke ma mua o ka ʻai ʻana.

Nā meaʻai ʻai: ʻaʻa mākou iā ʻoe e ʻai i hoʻokahi wale nō

ʻAi mākou i ka lā a pau i ka pahūpahū, nā pahu ikehu, nā ʻai ʻai ʻai, nā kuki liʻiliʻi, nā ʻāpana bagel. ʻO ia no ka hala o ka laina ma waena o nā meaʻai a me nā meaʻai māmā, wahi a Bernard Pacyniak, ka mea hoʻoponopono o Snack Food a me Wholesale Bakery. "He kanakolu pākēneka o kā mākou mau calorie i kēia manawa mai nā meaʻai māmā," i ʻōlelo ai ʻo ia, "a he nui hou aku nā mea i koho ʻia - 20-30 pakeneka i ʻoi aku nā mea paʻakai paʻakai wale nō i nā makahiki he 10 i hala."

ʻO ia ka pilikia no ka mea ʻoiai ʻo ka ʻokoʻa o nā huaʻai a me nā mea kanu ko mākou hoa pili, ʻo ko mākou ʻenemi i ka wā e pili ana i nā meaʻai ʻai. Ua hōʻike ka American Journal of Clinical Nutrition i ka poʻe e ʻai ana i nā ʻano mea ono like ʻole, pizza, pasta a me kaʻuala e hoʻonui i ka paona, ʻoiai ʻo ka poʻe e ʻai ana i nā ʻano mea kanu āpau e hiki ke lilo i nā paona. ʻO kēia kekahi hihia inā ʻoi aku ka maikaʻi o ka hoʻopaʻa ʻana i nā koho. "Inā kūʻai ʻoe i ʻekolu pahu o hoʻokahi ʻano kuki, e ʻai liʻiliʻi paha ʻoe i ia mau mea ma mua o ke kūʻai ʻana i hoʻokahi pahu i kēlā me kēia ʻano kuki ʻekolu," wahi a Brian Wansink, Ph.D., he polopeka o ke kālepa a me ka ʻepekema meaʻai. ma ke Kulanui o ʻIlino.

ʻAʻole hiki iā ʻoe ke hilinaʻi i kou makemake e kaohi i ka nui o nā calack snack āu e ʻai ai. Ua ʻike ʻo Wansink e ʻai ka poʻe i ka 70 pākēneka hou aku o ka M & M ke lawelawe ʻia lākou i loko o kahi pola nui, a ʻo ka ʻai ʻana mai kahi pahu nui o nā popcorn e hoʻonāukiuki i nā mea kiʻi ʻoniʻoni e ʻai i ka 44 pakeneka ma mua o kā lākou ʻai ʻana mai ka nui nui. ʻO kekahi mau hoʻolālā e hakakā ai i nā hei o nā meaʻai māmā:

* E kaupalena i kāu koho ʻana i nā meaʻai ʻai a kūʻai i nā pūʻolo liʻiliʻi loa. Koho i nā huaʻai a maloʻo a maloʻo paha.

* Hōʻalo i ka ʻai ʻana i waho o kahi ʻeke a i ʻole pahu pepa; ma kahi, kau i kahi nui i ana ʻia i loko o ke pola a i kahi pā.

* Kauoha i nā "inu liʻiliʻi" o nā mea inu momona, popcorn a me nā mea like; ʻaʻole liʻiliʻi lākou.

ʻAi wikiwiki: Penny naʻauao, paʻi lapuwale

E mālama iā ʻoe e hoʻi hou mai ana, hāʻawi nā mea kūʻai wikiwiki i nā hoʻokūkū, nā makana a me nā mea kūʻai manuahi. Hoʻohiki pū lākou iā ʻoe i kahi kūʻai, me ka mea i kapa ʻia e ke kālepa ʻo "decoy price." Ma ka hoʻololi ʻana i nā kumukūʻai o nā mea, e like me nā pākī, nā kuke a me nā mea inu, hoʻowalewale nā ​​ʻoihana meaʻai wikiwiki iā ʻoe e kūʻai i kahi pāʻina "supersize" a i ʻole "waiwai" nui, ʻoiai ʻo nā mea āpau āu e makemake ai hoʻokahi mea. He aha ke ʻano o ke kumukūʻai e hiki ai ke haki i kāu loaʻa ʻana o ka calorie e 40-50 pakeneka.

Me nā meaʻai wikiwiki i kahi ʻāpana o ke ola o kēlā me kēia lā, paʻakikī e pale aku i nā mea e hiki mai ana. "No ka pale ʻana iā ʻoe iho mai kahi kaiapuni i ʻoi aku ka nui o ka meaʻai, pono ʻoe e hana i kahi koho noʻonoʻo e ʻokoʻa mai ka moʻomeheu," wahi a Sonja Connor, M.S., R.D., he mea noiʻi meaʻai ma Oregon Health Science University ma Portland. E hoʻokokoke i ka meaʻai wikiwiki me kēia mau ʻōlelo aʻoaʻo pale iā ʻoe iho:

* E noʻonoʻo a la carte: Mai manaʻo ʻoe he mea mālama kālā ka meaʻai waiwai.

* Lawe i nā lāʻau a i ʻole nā ​​kāloti lāʻau e pani ai i nā palai a i ʻole ka hoʻoluliluli āu i makemake ʻole ai.

* I nā manawa a pau e hiki ai, e hoʻolālā i kahi pāʻina noho i loko o kahi hale ʻaina e hāʻawi ana i nā koho olakino ma mua o ka pōloli nui a me ka wikiwiki e koho ai i ka meaʻai wikiwiki.

Ka mālama ʻana i kāu ʻai ʻana

Ma muli o ke akamai o ka ʻōnaehana meaʻai e hoʻopili ai i kāna huahana, mālama iā ʻoe i kahi kaupaona olakino. Eia kekahi mau ala i manaʻo ʻia e ka poʻe loea.

* E ʻike iā ʻoe iho: ʻO ka poʻe me ka awelika kaohi ponoʻī e ʻai hou ke nui aʻe kā lākou ʻai ma ka lima, wahi a Wansink. ʻAʻai liʻiliʻi ka poʻe i loaʻa i nā pae kiʻekiʻe o ka hoʻomalu iā lākou iho ke loaʻa ka lako meaʻai nui ma ka lima; ʻAʻole hiki ke "wehe i nā puka wai" me lākou. E noʻonoʻo i ke ʻano o ʻoe, a laila e hoʻopaʻa i kāu larder e like me ia.

* Noho makaʻala: Ke hele a ākea mākou i ka manawa. "ʻOi aku ka mahalo o mākou iā ia i nā ʻōuli peripheral ia manawa," wahi a Wansink. Hoʻokomo ʻia kekahi mau hōʻailona e ka ʻoihana meaʻai (ʻo ka ʻulaʻula e hoʻoulu ai i ka ʻai, no ka laʻana; ʻo ka ʻalani e hōʻike ana i ka hiki ke kūʻai aku). Kūpono ʻole kekahi, e like me ka nui o ke kāne e noho ana ma kou ʻaoʻao ma ka hale kūʻai kope e ʻoliʻoli nei i kāna pai ʻāpala. Nānā i ka maka a hoʻolohe i ka pepeiao. E kakali i kēia mau hōʻailona waho e ʻai, a e kālele i ka pili ʻana me kou pōloli o loko a me nā hōʻailona maona.

* E kiʻi maoli: Ma waho aʻe o ke kūʻai ʻana i ka meaʻai ma ke ʻano he kūʻai maikaʻi, kūʻai aku nā mea hoʻolaha i kahi kiʻi kūpono, e hoʻohiki ana e hāʻawi i ka leʻaleʻa, ka hauʻoli, ka manaʻo o ke ʻano. Akā no ka mea pehea lākou e pūʻolo ai, ke kūʻai aku nei lākou i nā calories. A hāʻule nā ​​ʻAmelika no ia mea, kūʻai aku i nā meaʻai i kapa ʻia Whopper a me Grand Slam ʻoiai e hoʻowahāwahā nei i ka nui o nā calorie a lākou e ʻai ai i kēlā me kēia lā e like me 25 pakeneka. Mai hoʻohana i ka manaʻo makemake. Kapa ʻia kēlā hamburger he Monster Burger no kekahi kumu. --M.E.S.

12 mau ala e neʻe hou ai i kēlā me kēia lā

1. Hele wāwae ma kahi o hoʻokahi hana i kēlā me kēia pule, manaʻo iā Barbara Moore, Ph.D., pelekikena o ShapeUp ʻAmelika! Inā ʻaʻole hiki iā ʻoe ke hele wāwae i ka mamao holoʻokoʻa, e hoʻokū i nā palaka ʻelua.

2. Hoʻonoho i kahi pū waikaua a ala aʻe i hoʻokahi manawa i ka hola ʻoiai e hana ana e hele wāwae no ʻelima mau minuke. E kīloi a hana i nā wili biceps (e hoʻohana i nā ʻōmole wai inā ʻaʻohe ou mea ʻē aʻe). Ma ka pau ʻana o ka lā hana ʻewalu hola, e loaʻa iā ʻoe he 40 mau minuke o ka hana.

3. Hele wāwae i kahi keʻena hana e kamaʻilio ma kahi o ka hoʻouna ʻana i ka leka uila. Ua helu ʻo William Haskell, M.D., ka loea hoʻoikaika kino o ke Kulanui ʻo Stanford, ʻo ka hoʻohana ʻana i ka leka uila no ʻelima mau minuke i kēlā me kēia hola hana e hoʻonui i hoʻokahi paona i ka makahiki (a i ʻole 10 paona ma waena o nā makahiki 20 a me 30).

4. Haʻalele i ka hoʻohana ʻana i hoʻokahi hāmeʻa akomi, e like me ka hiki i ka uila ke wehe. A i ʻole hoʻāʻo e "nalo" ana i kāu kaohi mamao.

5. E piʻi i ke alapiʻi ma ka liʻiliʻi i hoʻokahi manawa i ka lā.

6. I nā manawa a pau e hiki ai, e hana i nā "hui hele wāwae," e mālama i ka ʻoihana me nā hoa hana i ka wā e hele ana a puni ka poloka.

7. Inā ʻoe ʻo Velcro-ed i ka wahi moe i ka wā ʻo "Dawson's Creek" a i ʻole "The West Wing," e ala aʻe i nā wā pāʻoihana a hana i nā hāpai wāwae, nā crunches, ke kau ʻana - a i ʻole hele wāwae wale i ka hale.

8. Mai kalaiwa. E hele i waho o ke kaʻa a hele i loko e kiʻi i ka meaʻai.

9. E hana i ka hoʻomaʻamaʻa kelepona paʻa: Ma kahi o ka hoʻokuʻu ʻana i lalo me ke kaula ʻole, e holo kaʻapuni a puni ka lumi, e hoʻopololei a i ʻole e hana i nā wili puʻupuʻu.

10. Lawe i ka hāʻawi i kekahi mea.

11. Hana i nā hana kino ʻekolu i ka lā. Holoi, lepo, holoi puka aniani.

12. E neʻe i kou kali ʻana. E hele i luna a i lalo i nā escalators; e hoʻokiʻekiʻe ke keiki bipi i ka wā e hoʻokiʻekiʻe ai, i ka laina a i ʻole e kali ana i kahi kukui e loli. --C.R.

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