Pehea e ʻoki ai i nā calorie e lilo i ke kaumaha me ka palekana

Anter

• He Huaʻōlelo ma ka ʻimi ʻai
• Ma mua o kou ʻoki ʻana
• Hana i ka ʻoki
• I ka manawa e loaʻa ai ke kōkua e pili ana i ka ʻoki ʻana i nā Calories
• Pehea e ʻoki ai i nā pānaʻi a lilo 10 mau paona i hoʻokahi makahiki
• Nā Kūlana Akamai no Pehea e ʻoki ai i nā Calories
• Nānā no

No ka lilo ʻana o ke kaumaha, pono ʻoe e noʻonoʻo pehea e ʻoki ai i nā calorie. He maʻalahi ke kani, akā ʻoi aku ka nui o kēia naʻauao hoʻemi kaumaha ma mua o ka ʻike. Ma hope o nā mea a pau, inā ʻaʻole ʻoe naʻauao e pili ana i kāu mau ʻano no ka ʻoki ʻana i nā calorie, e hoʻopau ʻoe i ka pōloli (heluhelu: hangry) a hiki ʻole ke mālama i kāu ʻai i ka lōʻihi e hoʻololi i ka pālākiō. A inā ua hoʻohui ʻoe i ka hoʻoikaika kino i kāu hoʻolālā hoʻohaʻahaʻa kaumaha, pono ʻoe e ʻike pehea e ʻai ai i mea e hoʻonui ai i kāu mau haʻawina me ka ʻole o ka hele ʻana i ke kaʻina hana. (Ravenous after workouts? Here is how to deal.)

ʻOiaʻiʻo, hiki iā ʻoe ke hoʻohana mau i ka hoʻomaʻamaʻa ma ke ʻano he hoʻolālā koʻikoʻi e hoʻemi i ke kaumaha, akā ʻoi aku ka maʻalahi o ka hoʻopau ʻana i ka ikehu ma mua o ka hoʻāʻo ʻana e puhi. "ʻO ka manaʻo he mea nui ka meaʻai no ka pohō kaumaha, ʻaʻole ia no ka mea ʻoi aku ka nui o nā calorie mai kāu meaʻai, ʻo ia wale nō ka maʻalahi o ka hoʻopaʻa ʻana," wahi a Rachele Pojednic, Ph.D., kōkua professor of nutrition at ʻO ke Kulanui ʻo Simmons a me ka hoa noiʻi mua ma ka Institute of Lifestyle Medicine ma Harvard Medical School.

E ʻōlelo kākou penei: Hiki iā ʻoe ke holo no hoʻokahi hola paʻa e hana i kahi hemahema 600-calorie, a i ʻole hiki iā ʻoe ke ʻoki wale i kēlā muffin jumbo mai kāu ʻai ma kahi mua. Hiki i kēlā me kēia ala ke alakaʻi i ke kaumaha o ke kaumaha; He mea maʻalahi wale nō ka mālama ʻana i ke kino a me ka noʻonoʻo. "I ka hopena o ka lā, ʻo [ka pohō kaumaha] he hoʻohālikelike makemakika," wahi a Pojednic.

No ka ʻoki ʻana i ka huikau, ua paʻi mākou i nā loea e hōʻike pololei iā ʻoe pehea e ʻoki ai i nā calorie no ka kūleʻa o ke kaumaha.

He Huaʻōlelo ma ka ʻimi ʻai

I ka ʻoki ʻana i nā calorie, ʻoi aku ka maikaʻi o kou lanakila inā helu ʻoe iā lākou i kou hele ʻana. Akā ʻoiai ʻo ka helu ʻana i ka calorie e loaʻa pinepine i kahi rap maikaʻi ʻole, ʻo ia ke kī i ka pohō kaumaha no kekahi mau kumu. (Ma mua o ko mākou hele hou ʻana, e nānā inā he hewa kāu helu ʻana.)

No ka hoʻomaka, ʻo ka helu ʻana i nā calorie e mālama iā ʻoe i ke kuleana. "Inā pono ʻoe e kākau i lalo a hoʻomaopopo i ka kīʻaha kīʻaha 400-calorie i loaʻa iā ʻoe me kāu chai latte ahiahi, ʻoi aku ka maikaʻi o kou koho ʻana i kahi koho olakino," wahi a Pojednic.

Eia hou, ke hoʻohaʻahaʻa nei ʻoe i ka nui o nā kala i kāu burrito e hele ai i ka ʻaina kakahiaka, ka smoothie ma hope o ka hoʻomaʻamaʻa ʻana, a i ʻole ke kuki ahiahi (mai hopohopo, hana mākou a pau). ʻO ka hoʻopaʻa ʻana i kāu meaʻai e hāʻawi iā ʻoe i kahi ʻoi aku ka maikaʻi e pili ana i ka nui o nā calorie āu e ʻai nei, he mea koʻikoʻi inā ʻo kāu pahuhopu ka pohō kaumaha, wahi a Kristen F. Gradney, RDN, ka luna hoʻomalu o ka meaʻai a me nā lawelawe metabolic ma Our Lady of the Lake Regional Ke Kauka Lapaʻau a me ka waha ʻōlelo no ka Academy of Nutrition and Dietetics. (E pili ana: Mālama kēia ʻai ʻana iā ʻoe i ka ʻōpio)

Ke hoʻohana nei i nā polokalamu ʻimi meaʻai (ua hoʻopili mākou i kekahi o nā mea maikaʻi loa ma aneʻi!), E hoʻokomo lima i kāu mau meaʻai inā hiki ke hōʻoia i ka pololei, wahi a Gradney. Nui nā polokalamu e ʻae iā ʻoe e nānā i nā barcodes no laila ʻoi aku ka maʻalahi o ka ʻoki ʻana i nā calorie. Manaʻo ʻo Pojednic iā MyFitnessPal.

Ma mua o kou ʻoki ʻana

Akā, ma mua o kou hoʻomaka ʻana i ka ʻoki ʻana i nā calorie ma ka hema a me ka ʻākau, pono ʻoe e noʻonoʻo i ka nui o nā calorie āu e pono ai i kēlā me kēia lā no ka mālama ʻana i kou kaumaha. Hiki iā ʻoe ke hana i kēia ma ka noʻonoʻo ʻana i kāu basal metabolic rate (BMR), a i ʻole ka helu o nā calorie i puhi ʻia e kou kino i ka wā hoʻomaha. Hoʻoholo ʻia kāu BMR e nā ʻano ʻokoʻa like ʻole, e like me ke kāne, ka makahiki, ke kiʻekiʻe, ka nui o ka ʻiʻo, ka genetics a me ke kaumaha o kāu mau kino. A e like me ka loiloi ma Ka lāʻau lapaʻau a me ka ʻepekema i nā haʻuki a me nā hoʻoikaika kino, ʻO kāu BMR ke kuleana no ka 60 a hiki i ka 75 pakeneka o kāu mau lilo caloric i kēlā me kēia lā, ʻoiai ʻo ka hoʻoikaika kino a me ka ʻai ʻana e helu i ke koena. (Bonus: ʻoi aku ka paʻakikī o ka lilo ʻana i ke kaumaha ke pōkole ʻoe?)

ʻO ke ala maikaʻi loa e loaʻa ai ka helu BMR pololei, ʻo ke kipa ʻana i ke kauka, meaʻai meaʻai, a i ʻole ke kahua hoʻoikaika kino no ka hoʻāʻo calorimetry indirect e ana i kāu hoʻohana oxygen. Akā FYI, hiki i kēia mau ho'āʻo ke kūʻai i $100-plus, e like me ka Marie Spano, C.S.S.D., C.S.C.S., mea ʻai meaʻai haʻuki no ka NBA's Atlanta Hawks. No ka wahine ma ka waihona kālā, ʻo kāu koho wikiwiki a maʻalahi ka hoʻopili ʻana i kou kiʻekiʻe, ke kaumaha, a me ka pae hana o kēia manawa i loko o kahi calculator interactive online.

Ke loaʻa iā ʻoe kāu helu caloric i kēlā me kēia lā a ke hoʻāʻo nei ʻoe e noʻonoʻo pehea e ʻoki ai i nā calorie-a ʻehia ka nui e ʻoki ʻia-Manaʻo ʻo Spano e unuhi ʻaʻole ʻoi aku ma mua o 500 calories e loaʻa ai kāu huina o kēlā me kēia lā. E hoʻomanaʻo wale, he hoʻomaka kēia huina. E ʻoluʻolu e hoʻoponopono inā ʻike ʻoe e pono ana ʻoe i nā calorie liʻiliʻi-a ʻoi aku paha ma mua o kāu i hāʻawi ʻia i kēia manawa. Inā hōʻemi ʻoe i nā calorie i haʻahaʻa loa, hiki iā ʻoe ke lilo i ke kaumaha ma mua, akā e pilikia ana ʻoe i kekahi mau hopena maikaʻi ʻole: ʻeha ke poʻo, ʻoluʻolu, a me ka ikaika haʻahaʻa, wahi a Pojednic. ʻAʻole e haʻi ʻia, ʻo nā calorie ka mea e hoʻoulu ai i kāu mau hana (he mea koʻikoʻi kēlā mau kaʻa!) No laila, inā ʻike ʻoe e hakakā nei ʻoe me kāu ʻāpana kaloli o kēia manawa, mai makaʻu ʻoe e hoʻopili me ia a loaʻa iā ʻoe ka huina hoʻomau. A i ʻole, e sabotage ʻoe i kou pohō kaumaha ma hope. "Ma ka maʻamau, hoʻopau ʻoe i ka hoʻoponopono ʻana ma hope o ka nalowale ʻana o ke kaumaha a hoʻihoʻi i nā mea āpau. A i ʻole," wahi a Pojednic.

E hoʻomanaʻo wale i ka wā e hoʻomaka ai ʻoe e hāʻule i nā paona, e hāʻule pū ana kāu mau calorie i kēlā me kēia lā, wahi a Spano. ʻO kēia no ka mea ma ke ʻano maʻalahi, ʻoi aku ka liʻiliʻi o ka ikehu i nā mea liʻiliʻi. E noʻonoʻo ʻoe penei: E hoʻohana paha kāu kelepona i ka wai liʻiliʻi ma mua o kāu kamepiula a i ʻole papa. No laila, inā ʻoe e hoʻohana nei i ka calculator USDA a i ʻole mea hana pūnaewele ʻē aʻe, e helu hou i kāu pono caloric i kēlā me kēia lā ke lilo ʻoe i 10 paona. Ma kēia ala, ʻaʻole ʻoe e ʻai i nā calorie ma mua o kou pono. Inā ʻoe e ʻai i ke kālā no ka hoʻāʻo ʻana i loko o ke keʻena, e kali a nalowale ʻoe i 20 paona a ʻoi aʻe e hoʻāʻo hou ai, a e hoʻohana i ka helu helu pūnaewele e hoʻomaikaʻi iā ʻoe a hiki i kēlā manawa. (E pili ana: 6 mau hoʻopunipuni no ka pale ʻana i ka loaʻa ʻana o ke kaumaha a me ka noho ʻana i kāu kaumaha "hauʻoli")

Hana i ka ʻoki

Ke mākaukau ʻoe e ʻoki i nā calorie, e hoʻomaka me ka hoʻēmi ʻana i kāu bevvies, wahi a Gradney. No ka pale ʻana i ka manaʻo ʻole, e koho i nā mana calorie a me ke kō ʻole o kāu mau punahele. Mai laila mai, ʻokiʻoki i nā mea hoʻonani kiʻekiʻe e like me ka mayonnaise, a kau i kāu mau salakeke me nā ʻaʻahu i hoʻokumu ʻia i ka vīneka ma kahi o nā mea ʻono. Hiki iā ʻoe ke hoʻemi i nā calorie ma o ka hoʻokomo ʻana i nā huaʻai a me nā meaʻai momona no kāu ʻaina awakea, e hāʻawi ana i ka pōmaikaʻi hou o ka mālama ʻana iā ʻoe i ka lōʻihi. ʻO kāu mau koho maikaʻi loa, ʻo ia nā ʻāpala, ka maiʻa, nā raspberry, nā ʻōmaʻomaʻo ʻeleʻele e like me ka spinach, kāloti, a me nā beets.

Paipai ʻo Spano i ka ʻoki ʻana i ka momona ma mua o nā kaʻa, ʻoi aku ka nui inā he kukini ʻoe a i ʻole HIIT-aloha. "Pono ʻoe i kahi nui o ka carbohydrate no ka hoʻoikaika kino nui," wahi āna, akā hoʻohui ʻia hiki iā ʻoe ke hōʻoki i nā kaʻa inā loaʻa iā ʻoe kahi hoʻomaʻamaʻa māmā a i ʻole ka lā hoʻomaha. Makemake ʻoe e pili i nā ʻōlelo aʻoaʻo meaʻai maʻamau, e hōʻike ana ma kahi o 130 grams o nā kalapona i kēlā me kēia lā. E kaupalena i ka momona momona ma lalo o 10 pakeneka o kāu mau calorie i kēlā me kēia lā.

A (ʻaʻohe mea kupanaha ma aneʻi), ʻo ka hoʻoulu ʻana i nā meaʻai liʻiliʻi ʻaʻole ia ka hoʻoponopono maʻalahi no ka ʻoki ʻana i nā calorie. E hoʻololi i nā meaʻai momona momona e like me ka muffins, chips, a me nā ʻiʻo i hoʻoponopono ʻia no nā koho ʻona nui e like me ka lau lau, ka berena palaoa piha, a me ka protein lean. Hāʻawi kēia iā ʻoe i ka meaʻai maikaʻi loa no kāu kālā, e kōkua iā ʻoe e hoʻopiha i ka wā e hoʻemi ʻoe i lalo. (Related: ʻO kēia 30-Day Clean-ish Eating Challenge e hoʻoponopono hou i kāu meaʻai)

I ka manawa e loaʻa ai ke kōkua e pili ana i ka ʻoki ʻana i nā Calories

ʻAe, no laila ua helu ʻoe i kāu mau pono caloric i kēlā me kēia lā a ua nānā pono i kāu lawe ʻana i ka meaʻai e noho i loko o kahi deficit 500-calorie. He aha inā, ma hope o nā hebedoma-a i ʻole mau mahina-o ka hana, ʻaʻole i ʻōleʻele ka pālākiō? (Ugh!) Wahi a Pojednic, inā e pili ana ʻoe i kahi hapa 500-calorie i kēlā me kēia lā, pono ʻoe e hele ma ke ala e lilo i 2 paona i kēlā me kēia pule. No laila inā ʻaʻole ʻoe i ʻike i kahi holomua ma hope o 30 mau lā, hiki paha i ka manawa e noi ai i ke kōkua o ke kauka a i ʻole ka mea kākau inoa i hoʻopaʻa inoa ʻia, wahi a Pojednic. (P.S.: ʻO kēia mau 6 Sneaky Factors paha ke kumu ʻaʻole ʻoe e nalowale ke kaumaha)

Wahi a Spano, ʻaʻole ia he mea maʻamau no ka helu hewa ʻana o ka poʻe i kā lākou pono calorie, e hoʻonui ai i ka nui o nā calories a lākou e ʻaʻā nei ma o ka hoʻoikaika kino ʻana, a i ʻole hoʻowahāwahā i ka nui o nā calories a lākou e ʻai nei. Hiki i ke kauka a i ʻole ka meaʻai meaʻai ke kōkua i ke kuhikuhi ʻana i kou pilikia, a e aʻo i nā hoʻolālā hou e hoʻokau iā ʻoe ma ke ala (e noʻonoʻo e hoʻonui i ka hoʻoikaika kino a i ʻole ka ʻai ʻana, a i ʻole ka loiloi hou ʻana i kāu ʻano helu calorie).

Pehea e ʻoki ai i nā pānaʻi a lilo 10 mau paona i hoʻokahi makahiki

Ua ʻike nā kānaka ʻepekema ma ke Kulanui ʻo Harvard a me Louisiana State ma Baton Rouge ua lilo ka poʻe i hoʻohaʻahaʻa i kā lākou ʻai ʻana i ka calorie i ka awelika o 13 paona i loko o ʻeono mahina no ka ʻano o ka papaʻai a lākou e ʻai ai. "ʻO kēia ka nūhou kaumaha-maikaʻi maikaʻi loa i ka manawa lōʻihi," i ʻōlelo ʻia ʻo Frank Sacks, MD, he polofesa no ka meaʻai ma Harvard School of Public Health a he alakaʻi nui o ke aʻo ʻana. "Inā ʻaʻole ʻoe makemake i kāu mea e ʻai ai, ʻaʻole ʻoe e hoʻomau me ia. Hāʻawi kēia mau ʻike iā ʻoe i ka maʻalahi e ʻoki liʻiliʻi ma ʻaneʻi a ma laila a hauʻoli mau i kāu mau punahele." (Related: ʻEhia ka nui o nā meaʻai hoʻopunipuni e loaʻa iā ʻoe i kēlā me kēia pule?)

I ka ʻoiaʻiʻo, ma ka nixing ʻana he 100 wale nō calories i ka lā, e lilo ana ʻoe ma mua o 10 paona o ka makahiki. E piʻi i kou ʻoki ʻana i 250 a iho ʻoe i 26 mau paona. Makemake e lilo wikiwiki? Hoʻokomo i 500 mau calori i kēlā me kēia lā a e hāʻule ʻoe i kēlā mau paona i ka hapalua o ka manawa. Ua noi mākou i nā mea e hiki mai ana e kaʻana like i kā lākou mau ʻōlelo aʻoaʻo luna no ka ʻoki ʻana i nā calorie i hiki iā ʻoe ke ʻoki iki akā mālama nui.

• ʻO Sari Greaves, RD, waha ʻōlelo no ka ʻAhahui Dietetic ʻAmelika
• ʻO Jayne Hurley, RD, ka mea hānai nui no ke kikowaena no ka ʻepekema i ka hoihoi o ka lehulehu
• Barbara Rolls, Ph.D., mea kākau o ʻO ka Hoʻolālā ʻAi Volumetrics
• ʻO Brian Wansink, Ph.D., ka mea kākau o ʻAi Manaʻo ʻole
• Hope Warshaw, RD, mea kākau o ʻAi i waho, ʻAi ʻAi a He aha e ʻai ai ke ʻai aku nei ʻoe i waho

Nā Kūlana Akamai no Pehea e ʻoki ai i nā Calories

Pehea e ʻoki ai i nā Calories: 100-250 i ka ʻaina kakahiaka

• E hoʻohana i ka waiū ʻalemone ʻole i hoʻomākaukau ʻia ma kahi o ka mea ʻono Coffee-mate i kāu mug kakahiaka.
• E ʻai i kahi kīʻaha kīʻaha kiʻekiʻe-fiber a e ʻai ʻoe i nā calorie liʻiliʻi i ka lā āpau. (A e ʻike pono e ana i kāu palaʻai kakahiaka; ʻo ka manaʻo nui ʻana e 1/3 kīʻaha wale nō ke hoʻohui he 100 calories.)
• E kauoha i ka puaa, ʻaʻole i ka sausage, me kāu mau hua.
• Koho i ka palaoa hū ma kahi o ka pōpō palaoa nui.
• E kālepa i kahi muffin blueberry momona momona no ka oatmeal hiki koke ʻia me 1/4 kīʻaha o nā blueberry hou. Bonus: E māʻona ʻoe i ke kakahiaka holoʻokoʻa.

Pehea e ʻoki ai i nā Calories: 100-250 i ka ʻaina awakea

• E hoʻohana i 1 punetune o ka mayo a me 1 punetēpē o ka paʻakai liʻiliʻi momona e hana i ka salakeke tuna.
• Kuapo i ka ʻiala barbecue no ka sinapi meli.
• E kau i luna o kāu burger me nā ʻaka, ka leteto, a me ka kōmato a lele i ka tī.
• E noi i ka soda he nui he 12 auneke ma kahi o ka 21-ounce medium.
• E hoʻoliʻiliʻi i kāu sanwika ma ka hoʻohana ʻana i nā thai palaoa palaoa āpau ma kahi o ka berena palaoa.
• E kīloi i kāu salakeke me ka punetune 1 o ka lole a hiki i ka uhi ʻia ʻana o kēlā me kēia lau lettuce. E hele pakele ʻoe me ka hoʻohana ʻana i ka hapalua o ka nui o ka lawelawe maʻamau. E hoʻāʻo hoʻi i kēia hana ma ka ʻaina awakea pū.
• Ma ka pā saladi, e kiʻi i Parmesan i ʻoki ʻia ma kahi o ka cheddar a hoʻokuʻu i ka berena.

Pehea e ʻoki ai i nā punaewele: 100-250 ma ka ʻaina awakea

• E hoʻohana i 1 punetune liʻiliʻi ka pata a i ʻole ka ʻaila ma kāu berena.
• Ke hana nei i nā kinipōpō? Hoʻohui i ka hapalua o ka nui o ka pipi i kāhea ʻia e ka papa kuhikuhi me ka hapalua o ka laiki palaoa i hoʻomoʻa ʻia.
• Ma kahi o ka pizza pan, koho i ka pā-lahilahi.
• Ke ʻai ʻoe i nā ʻēheu moa, mai hoʻolei i nā iwi ma waena. ʻO ke ʻike ʻana i nā hōʻike o kāu ʻahaʻaina e kōkua paha iā ʻoe e ʻai liʻiliʻi, hōʻike hōʻike.
• E hana i kāu ʻaʻahu salakeke me ka hoʻohana ʻana i 3 punetēpē hummus ma kahi o 3 punetēpē o ka aila.
• Loaʻa nā fajitas? E hoʻopiha i hoʻokahi tortilla ma mua o ʻekolu, a laila e ʻai i ke koena o kāu mau mea paʻa me ka ʻōpala.
• ʻO nā pīni ʻeleʻele no ka refried a paʻa i ka ʻaoʻao o ka laiki Mekiko.
• Kauoha filet mignon ma kahi o kahi steak strip New York.
• Koho no ka moa broccoli ma mua o ka momona-a-ʻawa, a no ka laiki palaunu mahu, ʻaʻole i palai.

Pehea e ʻoki ai i nā calorie: 100-250 no ka ʻai

• Ke kauoha ʻana i ka ice cream? Hana i ke kō, ʻaʻole ka waffle, ʻano. (E hoʻopili i kēlā cone me kekahi o kēia mau ʻono hau kalima maikaʻi loa!)
• ʻO Munch ma ka Pirate's Booty. I kahi noiʻi, e hoʻololi ana i ka meaʻai māmā chef-puffed air ʻelua mau manawa i ka lā i mālama ʻia ma kahi o 70 mau calorie i kahi pop.
• Hopu i kahi momona yogurt haʻahaʻa-momona, ʻaʻole kahi huila momona momona momona.
• E kuapo i ka hapalua o ka waiūpaʻa i ka pōpō, muffin, a me nā mea ʻalani brownie me ka nui o nā ʻāpala a i ʻole nā ​​maiʻa i kāwili ʻia. Mālama ʻoe i kahi 100 mau calorie no kēlā me kēia punetēpō āu e kuapo ai.
• E ʻoluʻolu i kahi ʻāpana keke meaʻai ʻānela i hoʻoheheʻe ʻia me ka syrup kokoleka ma mua o ʻekolu kuki
• E nahu i loko o ka strawberry uhi uhi ʻia ma mua o kahi kuki kokoleka.
• E hoʻokuʻu i ka popcorn hale kiʻiʻoniʻoni liʻiliʻi a lawe mai i kāu ʻeke 1-auneke ponoʻī o Lay's.
• Ma ke kahua kūʻai, e kāohi i ka ʻiʻina i kahi pretzel palupalu me kahi lawelawe o nā mini mini pretzel.

Pehea e ʻoki ai i nā punaewele: 500 Per Swap

• E ʻai i ka hua ma mua o kēlā me kēia pāʻina. Ua pili ka noiʻi i ka ʻai ʻana i ka ʻāpala 15 mau minuke ma mua o ka ʻaina awakea me ka ʻai ʻana ma kahi o 187 mau calorie liʻiliʻi i kēlā me kēia ʻai.
• Ke hana nei i ka mac a me ka tī, pale aku i ka hoʻowalewale a hoʻomākaukau i ka hapalua o ka pahu wale nō. E mālama i ke koena i loko o kahi ʻeke zip-top no ka manawa aʻe.
• E hoʻohana i kou kupuna wahine Hauoli o ke Kuke a mālama ʻoe i kahi awelika o 506 calories ma luna o ʻekolu mau pāʻina. ʻO ka mea hūnā: Ua kāhea ʻia nā ʻāpana liʻiliʻi liʻiliʻi a me nā mea hoʻohaʻahaʻa haʻahaʻa-kalori no ia manawa.
• Ma kahi o ka inu kofe kaumaha-kō (e like me ka Peppermint White Chocolate Mocha) no kāu mea koho i ke awakea, e kauoha i ka kofe me kahi waiū liʻiliʻi a me kahi lepo lepo o ka kokoleka.
• I ka hola hauʻoli, inu ʻelua vodka sodas a hoʻi i hope mai ke kīʻaha o ka hui ʻai ʻai ʻai.

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