Ka ʻai pili manaʻo: he ala ʻoluʻolu aʻe no kahi hana kanaka maoli

Penei ka maʻamau. He nui ka lā. ʻAʻole ʻoe pōloli maoli, akā ʻike ʻoe iā ʻoe iho e kū ana ma ka pahu meaʻai, e ʻai wikiwiki ana i kahi mea, ʻaneʻane ʻono ʻole, a ʻeha iki aʻe ma hope. Inā kamaʻāina kēlā, aia ʻoe me nā hoaaloha maʻamau loa. ʻO ka ʻai e hoʻomāhealani i kahi manaʻo, ʻo ia kekahi o nā mea maʻamau loa a nā kānaka e hana ai, a ʻaʻole loa i hoʻomaikaʻi ke kūʻē ʻana iā ʻoe iho no ia.

No laila e waiho i ka hilahila. He hana maʻamau ka ʻai pili manaʻo, ʻaʻole he hemahema, a pane maikaʻi nā hana maʻamau i ka hoʻomaopopo ma mua o ka hoʻopaʻi.

He aha ka mea e hana maoli nei

Ke kaumaha a ʻehaʻeha ʻoe, ʻimi kou kino i ka ʻoluʻolu, a he kumu wikiwiki a hilinaʻi ka meaʻai. Hoʻohuli maoli kekahi mau meaʻai i kahi wahi ʻoluʻolu pōkole i loko o ka lolo. ʻO ka pilikia, he pōkole ka ʻoluʻolu, a waiho pinepine ʻo ia i kahi manaʻo lua ma hope, he hilahila a kaumaha iki e hoʻihoʻi koke iā ʻoe i ka pahu meaʻai. ʻO kēlā pōʻai, ʻeha, ʻai, ʻeha hou, ʻo ia ka ʻāpana e pono ke hoʻopau.

ʻAʻole ka pahuhopu ma ʻaneʻi ka ʻai ʻole no ka ʻoluʻolu. Ua hihia mau ka meaʻai a me ka manaʻo, a he ʻāpana o ke ola kanaka ke kīʻaha keke i kahi lā paʻakikī. ʻO ka pahuhopu, ʻo ia ka hōʻoia ʻana ʻaʻole ka meaʻai kāu mea hana *hoʻokahi*, i koho ʻoe iā ia ma mua o ka kaʻi ʻia ʻana i ona lā.

E ʻimi noiʻi i kāu mau mea hoʻāla

ʻO ka hana mua pono loa, ʻo ia hoʻi ka mea ʻoluʻolu loa. Ma mua o kou hoʻololi ʻana i kekahi mea, e ʻike wale. No hoʻokahi a ʻelua pule paha, e kākau i ka manawa āu e ʻimi ai i ka meaʻai ma waho o nā ʻaina, a me kou manaʻo ma mua pono. ʻAʻohe hoʻāhewa, he ʻikepili wale nō.

Loaʻa koke i ka hapa nui o nā kānaka kahi ʻano. Malia paha ʻo ia ka manawa ma hope koke o ka hana, a i ka pō, a i ke kelepona a kekahi kanaka, a i ka manakā wale i kahi auinalā lohi. Manaʻo ʻo Cleveland Clinic e nānā inā pili ka makemake i kahi kaumaha pōkole a i kahi mea e hoʻomau ana, no ka mea koi kēlā ʻelua i nā ʻano mālama like ʻole.

He hoʻomaha e hoʻololi i nā mea

Eia kahi hana liʻiliʻi e hana ana i ka nui o ka hana kupanaha. Ke ʻike ʻoe i ka huki i ka meaʻai, e hoʻomaha a nīnau iā ʻoe iho i ka nui o kou pōloli kino maoli, ma kahi pālākiō mai ka liʻiliʻi a i ka ʻenuʻenu.

Inā pōloli maoli kou kino, e ʻai, a hauʻoli. Inā haʻahaʻa ka pōloli a kiʻekiʻe ka manaʻo, ʻo ia kāu hōʻailona he mea ʻē aʻe ma mua o kou ʻōpū e noi ana e mālama ʻia. Hōʻike ʻo Cleveland Clinic i kēia ma ke ʻano he nānā pōloli wikiwiki ma mua o kou ʻai ʻana, he ala e hoʻokaʻawale ai i ka pōloli kino mai ka pōloli pili manaʻo. Kūkulu mālie ka pōloli kino a hoʻomāʻona ʻia e ka hapa nui o nā meaʻai. Hahau koke ka pōloli pili manaʻo, paʻa i kahi meaʻai ʻoluʻolu hoʻokahi, a ʻaʻole hoʻomālie maoli ʻia e ka ʻai.

E kūkulu i kahi papa ʻokoʻa o nā ʻoluʻolu ʻē aʻe

Inā ua lilo ka meaʻai i kāu ala nui e hoʻomāhealani ai iā ʻoe iho, ʻo ka hana ʻoluʻolu loa ka hāʻawi iā ʻoe iho i nā koho hou aku, ʻaʻole ka lawe ʻana i ka mea hoʻokahi. Ke puka mai ka manaʻo, makemake ʻoe i kahi mea ʻē aʻe ma kahi maʻalahi.

• E hele i waho no kahi hele wāwae pōkole, ʻoiai a puni ke kihapai.
• E hana i kahi mea inu mehana a noho maoli me ia no kekahi mau minuke.
• E kelepona a kelepona aku i kekahi, ʻoiai pōkole. Lawe ka pilina i ka maʻalili.
• E hana i kekahi mau hanu mālie, a hoʻolōʻihi i kou poʻohiwi a me kou ʻāʻī.
• E hoʻokani i hoʻokahi mele a neʻe, a i ʻole e pani wale i kou mau maka a pau ia.
• E kākau i kāu manaʻo, ma nā huaʻōlelo maʻalahi, ʻaʻohe hoʻoponopono.

E mālama i ka papa ma kahi āu e ʻike ai, ma kāu kelepona a i ʻole ka pahu hau. I ka manawa, paʻakikī nā hoʻoholo, no laila kōkua kahi papa i hoʻomākaukau ʻia iā ʻoe e ʻimi i kahi mea ʻē aʻe ma mua o ka ʻeke meaʻai.

E hoʻonohonoho i kāu lā i emi ai ka makemake

Hoʻonui ʻia ka nui o ka ʻai pili manaʻo e ka luhi. ʻOi aku ka paʻakikī o ka holo ʻana i kahi makemake me ka hiamoe ʻole a me ka pahu hakahaka.

1. E ʻai i ka lawa ma nā ʻaina. ʻO ka lele a ʻai liʻiliʻi i ka lā, waiho ia iā ʻoe e wehe loa no ka ʻai liʻiliʻi i ka pō. Mālama nā ʻaina kūpaʻa a kaulike i nā makemake e mālie ana.
2. E mālama i kou hiamoe. Hoʻonāwaliwali ka luhi i kou ahonui me kēlā me kēia manaʻo, me ka meaʻai pū.
3. E hana i ka meaʻai ʻoluʻolu i koho, ʻaʻole he hoʻouka. Inā mālama ʻoe i kahi meaʻai hoʻāla, e kau i kahi pā i kahi ipu liʻiliʻi ma mua o ka ʻai mai ka ʻeke. Hiki nō iā ʻoe ke ʻai iā ia. Ke hana wale nei ʻoe iā ia me ka manaʻo.
4. E kūkulu i nā hoʻomaha maoli. Kekahi mau hoʻomaha ʻoiaʻiʻo i ka lā, kahi leʻaleʻa, kahi hoʻomaha, ka manawa nāu wale, hoʻohaʻahaʻa ia i ke kaumaha kua e hānai ana i ka hana.

E ahonui a lokomaikaʻi iā ʻoe iho

E ʻai pili manaʻo nō ʻoe i kekahi manawa. ʻAʻole ia he hāʻule o ka papahana. Ke hiki mai ia, e lele i ka huila hilahila, no ka mea ʻo ka hilahila ka mea e hānai ai i ka pōʻai aʻe. E ʻike iā ia, e mehana iā ʻoe iho, a hele i kāu ʻaina maʻamau aʻe. ʻAʻole hoʻopau kahi meaʻai i kou holomua, akā hiki i ka pule o ka hoʻāhewa iho ke hoʻōki mālie iā ia.

I ka wā e ʻimi ai i ke kōkua hou aku

Inā ʻano hiki ʻole iā ʻoe ke hoʻomalu i ka ʻai pili manaʻo, inā pili ia i ke kaumaha, ka hopohopo, a i ʻole ke kaumaha e hoʻomau ana, a i ʻole inā lawe mai kou pilina me ka meaʻai i ka ʻehaʻeha maoli, he kumu maikaʻi ia e kamaʻilio me kahi loea. Hiki i kahi kauka, kahi loea meaʻai i kūlana, a i ʻole kahi loea olakino noʻonoʻo ke kōkua iā ʻoe e hoʻomaopopo i ka mea ma lalo o ke ʻano a e kūkulu i nā mākau hoʻomalu kūpono iā ʻoe. ʻAʻole ka ʻimi kōkua he hōʻike o ka nāwaliwali. ʻO ia kekahi o nā mea hoʻihi iā ʻoe iho hiki iā ʻoe ke hana, ʻaʻole ʻoe e hoʻoponopono hoʻokahi i kēia.

Nā kumu

• Cleveland Clinic, 5 Strategies To Help You Stop Emotional Eating
• Mayo Clinic, Weight loss: Gain control of emotional eating