ʻO nā pihi pālule wehe ʻole a me kahi puʻupuʻu e puka mai ana ma mua o kou ʻaʻahu. ʻAʻohe mea makemake e ʻike i kēlā ʻano. Akā, hiki mai iā mākou i kēlā me kēia manawa.
ʻO ke kumu ʻōpū momona… no kēlā me kēia kumu ʻōpū momona He mea hoʻonāukiuki a ʻo ia kekahi o nā wahi e pono e hoʻoheheʻe ʻia i ka wā hiki.
momona ʻōpū hoʻopilikia aesthetically a psychologically. ʻOiai inā ʻoe i loko o nā ana i makemake ʻia, hiki ke hoʻonui i ka ʻōpū.
Pono ka pehu Eia kekahi, ʻo ka lubrication o ka ʻōpū o ka ʻōpū ma muli o ka ʻai ʻana. Aia kekahi mau maʻamau e pono ai mākou e hoʻololi i mea e emi ai ka momona o ka ʻōpū.
Inā loaʻa ka ʻoi i loko o ka ʻōpū ma muli o ka bloating, ʻoi aku ka maʻalahi o kāu hana. Hiki iā ʻoe ke hana maʻalahi me kekahi mau hoʻololi. Ka momona ma ka ʻōpū ʻO ia hoʻi, pono ʻoe i nā hoʻololi hou aku. Noi puhi i ka momona o ka opu ve e hoohehee i ka opu mea e hana ai…
Manaʻo kōkua no ka lilo ʻana o ka momona o ka ʻōpū
Inā ʻaʻole ma muli o ka pehu ʻana ka nui o ka ʻōpū, pono ʻoe e ʻimi i nā hopena i ka wā lōʻihi. Ma waho aʻe o nā hoʻololi i kāu meaʻai, pono e nānā i ka hoʻoikaika kino.
Nui nā ʻano hoʻonā e pili ana i kēia, mai ka ʻai a hiki i ka hoʻoikaika kino. hoʻoheheʻe i ka momona o ka ʻōpū E nānā i nā ʻōlelo aʻoaʻo ma lalo nei e hoʻopau i ka cellulite ma kēlā wahi.
Hōʻalo i nā meaʻai kō
ʻO nā meaʻai ʻē aʻe e like me ka cubes ko, keke, pastries, bagels, sauces, ketchup, granola bars, milk and white chocolate, pasta, berena, palaoa keʻokeʻo, soda, packaged juices, syrups, flavored teas, flavored yogurt loaʻa ke kō.
ʻO ka hōʻemi ʻana i nā meaʻai sugary e kōkua i ka hōʻemi ʻana i ka calorie a hōʻemi i ka pilikia o ka maʻi cardiovascular, hypertension, type 2 diabetes, hiamoe-disordered breathing, ADHD, a me ka maʻi kanesa.
Hoʻonui i ka hoʻohana ʻana i ka huaora C
Huaʻaila C Mālama ia i ke kaumaha oxidative a me nā pilikia olakino. ʻO nā huaʻai a me nā mea ʻai e like me nā ʻalani, nā lemona, nā pepa, ka broccoli, ke kāpeti, ka hua waina a me ka kiwi nā kumu maikaʻi o ka huaora C. Kōkua ka Vitamin C i ka ʻeli ʻana a mālama i ke koko.
mālama iā ʻoe iho i ka wai
ʻO ka inu ʻana ma ka liʻiliʻi ʻewalu mau aniani wai i ka lā, ʻoiai ka mālama ʻana i ke kino i ka hydrated, wehe i nā toxins a kōkua i ka lilo ʻana o ke kaumaha mai ka momona i hōʻiliʻili ʻia ma ka ʻōpū. E inu i ka wai ma mua o ka ʻai ʻana no ka mālama ʻana i ka ʻai.
kou wahi e hele ai palahalaha ka opuEia kekahi, e haʻalele i ka waiʻona. ʻO ka waiʻona ke kumu o ka dehydration. ʻO ka nui o ka wai āu e inu ai, ʻoi aku ka nui o ka wai a me nā mea ʻino e hoʻoneʻe ʻia e kou kino. E kōkua kēia i ke kino e hoʻopau i nā mea ʻino a lilo i ke kaumaha i ka manawa.
E ʻai i ka momona kūpono no ka momona o ka ʻōpū
Hiki i kekahi mau meaʻai kiʻekiʻe i loko o nā ʻakika momona monounsaturated ke hōʻiliʻili i ka momona o ka ʻōpū. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ka aila ʻoliva a i ʻole ka pata.
E ʻai i nā meaʻai olakino a hoʻopiha no ka ʻaina kakahiaka
Hōʻalo i nā meaʻai kō e like me nā meaʻai momona, ka lole, ke kokoleka no ka ʻaina kakahiaka. E koho i nā meaʻai nui i ka fiber, nā huaʻai a me nā meaʻai waiwai nui i ka protein. ʻOi aku ka lōʻihi o kēia ʻano meaʻai e ʻeli a piha ka kakahiaka.
E ʻai i nā meaʻai palaoa piha
Ua hōʻike nā haʻawina i ka hoʻohana ʻana i ka palaoa holoʻokoʻa e hoohehee i ka momona o ka opu ua hōʻike ʻia he kōkua.
E ʻai i nā kalapona olakino
ʻAʻole pono e haʻalele loa i nā carbohydrates. carbohydrates Hāʻawi ia i ka ikehu a loaʻa nā huaora a me nā minela e pono ai ke kino.
ʻO nā kumu punawai paʻakikī e like me ka laiki ʻeleʻele, couscous, cereal fiber, bulgur a me ka berena ʻeleʻele ʻōpū momonaKōkua ia i ka lilo. Hāʻawi kēia mau kīʻaha piha i ka māʻona ma muli o ko lākou kiʻekiʻe o ka fiber.
E ʻai i nā ʻakika momona omega 3
ʻO ka Omega 3 fatty acidshe mau momona maikaʻi e kōkua i ka hoʻohaʻahaʻa ʻana. ʻO nā meaʻai momona i kēia mau momona e hoʻemi i ka pilikia o ka momona ma muli o ka mumū. Eia ka papa inoa o nā meaʻai momona i ka omega 3 fatty acids;
- nā iʻa ʻaila e like me ka carp, salmon, sardines, mackerel, tuna,
- ʻO nā momona olakino e like me ka aila ʻoliva, ka aila avocado a me ka aila flaxseed,
- Nā huaʻai a me nā hua e like me nā ʻalemona, nā hua flax, nā hua chia, nā pistachios a me nā walnuts,
- Nā mea hoʻohui e like me ka ʻaila iʻa,
no ke kī ʻōmaʻomaʻo
kī ʻōmaʻomaʻo He mea inu ia e hoʻemi maoli i ke kaumaha. Hoʻopiha ʻia me nā antioxidants i kapa ʻia he catechins (EGCG, EGC a me EKG).
Ua ʻike nā kānaka ʻepekema Iapana ʻo ka ʻai ʻana i nā catechins ʻōmaʻomaʻo no nā pule he 12 i kōkua i ka hōʻemi ʻana i ka pōʻai pūhaka, ke kaumaha o ke kino, BMI a me ke kahe koko.
Hōʻike kekahi haʻawina ʻo EGCG i ke kī ʻōmaʻomaʻo e hoʻopau i nā genes i komo i ka momona a me ka triglyceride synthesis a hoʻonui i ka haki ʻana o ka momona. Hiki iā ʻoe ke inu i 2-3 kīʻaha kīʻaha ʻōmaʻomaʻo i ka lā.
E ʻai i nā probiotics
probioticshe mau bacteria maikaʻi i loaʻa i nā meaʻai fermented e like me kefir a me ka yogurt. Hoʻomaikaʻi kēia mau microorganisms i ka ʻai ʻana, hoʻonui i ka pale ʻana, a hoʻemi i ka cholesterol a me ke koko.
Manaʻo nā kānaka ʻepekema e hoʻonui ka probiotic i ka hoʻohana ʻana i ka ikehu, ka ʻike insulin a me ka satiety.
E pale i nā meaʻai me ka nui o ka sodium
ʻO ka sodium kahi meaʻai pono. Akā ʻo ka ʻai ʻana i ka sodium mai nā kumu meaʻai edemahiki ke hoʻoulu i nā maʻi cardiovascular a me ke koko kiʻekiʻe. Manaʻo ʻia e ʻai ma lalo o 2300 mg o ka sodium i kēlā me kēia lā.
E hoohehee i ka momona o ka opuPono ʻoe e haʻalele i nā meaʻai me ka nui o ka sodium e like me ka ʻuala, ka pizza, ka moa palai, nā meaʻai maloʻo, nā kuki, ka sausages, ka salami, ka puaʻa, ka sopa koke, nā kīʻaha hue, ketchup, pickles.
E hoʻonui i ka hoʻohana fiber
ʻO nā meaʻai momona i ka fiber meaʻai e kōkua koke i ke kaumaha. Hoʻokumu lākou i kahi papa gel-like i loko o ka ʻōpū, no laila e hoʻonui ai i ka manawa digestion. Hāʻawi kēia i ka paʻakikī. Kōkua lākou i ka hoʻomaikaʻi ʻana i ka ʻai ʻana ma o ka hoʻonui ʻana i ka helu a me nā ʻano ʻano bacteria maikaʻi.
Hoʻomaikaʻi ka fiber dietary i ka transit intestinal transit o ka meaʻai, pale i ka constipation a me ka hōʻiliʻili ʻana o nā toxin. Eia nā meaʻai momona i ka fiber:
ʻO ka laiki ʻeleʻele, ka laiki ʻeleʻele, ka sorghum, ka bale, ka amaranth, ka quinoa a me ka oats.
Nā hua
ʻO nā hua chia, nā hua flax lepo, nā hua ʻukena.
e ʻai i ka protein hou aku
ʻepekema, nā meaʻai protein kiʻekiʻeUa ʻike lākou ua alakaʻi ia i ka hoʻonui ʻana i ke kaumaha, hoʻonui i ka metabolism, hoʻonui i ka satiety a me ka momona o ka momona, hoʻemi ʻia ka pōʻai pūhaka, a hoʻonui i ka nui o ka ʻiʻo lean. Eia ka papa inoa o nā kumu protein lean. E ʻai i hoʻokahi kumu protein i kēlā me kēia ʻai:
ʻO nā hua manu, ka waiū, ka pipi, ka umauma moa ʻili ʻole, ka mackerel, ka salmon, tuna, haddock, herring, carp, yogurt, cheese.
E ʻai i nā meaʻai calorie maikaʻi ʻole
nā meaʻai calorie maikaʻi ʻoleʻO nā huaʻai a me nā huaʻai e pono ai ka ikehu ma mua o nā calorie e pono ai e hoʻololi i ka ikehu i loko o ke kino.
Nui lākou i ka wai, nā huaora a me nā minela. No laila, kōkua lākou i ka lilo o ke kaumaha a hoʻoheheʻe i ka momona ma ka ʻōpū.
E ʻai i nā meaʻai calorie maikaʻi ʻole e like me ka watermelon, tomato, letus, broccoli, kope, celery, grapefruit, ʻāpala, ʻalani, arugula, kukama, a me ka asparagus.
E ʻai i nā meaʻai ʻaʻole e hoʻopuehu
ʻOiai ke hāʻawi nei kekahi mau meaʻai i ka manaʻo o ka piha, hoʻoulu lākou i ka pehu i loko o ka ʻōpū. Nui nā meaʻai i ka hopena like ʻole.
ʻO Raspberry, kiwi, melon, spinach, kukama, asparagus, beetroot, ʻiʻo keʻokeʻo, hua manu i hoʻolapalapa ʻia kekahi o nā meaʻai ʻaʻole e hoʻopuehu.
Hōʻalo i nā meaʻai starchy
ʻO nā meaʻai e like me ka berena keʻokeʻo, pasta, noodles, kulina, ʻuala, ʻuala ka nui o ka mākiko. Hoʻokaʻawale ʻia ka starch i ke kō i loko o ko mākou kino a ke hoʻonui ʻia ke kō, mālama ʻia ia ma ke ʻano he momona i ke kino. No ka opu palahalahanā meaʻai mākūHōʻalo. E huli i nā mea ola olakino e like me ka berena ʻeleʻele a me ka laiki ʻeleʻele.
Noho i lalo a ʻai
ʻO ka ʻai ʻana a me ka meaʻai wikiwiki e loaʻa iā ʻoe ke kaumaha. Inā ʻai ʻoe i ka meaʻai no ka manawa lōʻihi a me ka nau ʻana, e hōʻoia i ka huna ʻana o nā hormones satiety a hoʻoikaika i ka puhi momona.
Mai hoʻohana i ka Bisphenol A, kahi e ʻike ai ka momona o ka ʻōpū.
ʻO Bisphenol A(ʻo ia ke ʻano o ka mea i loaʻa i ka hui ʻana o ʻelua phenol a me polycarbonate mole. . E mālama pono i ka hoʻohana ʻana i nā ipu metala a i ʻole ke aniani ma kahi o nā ipu plastik.
Hoʻopuka ke kino i ka cortisol a me kahi hormone e hoʻonui ai i ka momona o ka ʻōpū i ka wā pilikia. E ho'āʻo e paʻi i kou kaumaha. No kēia, hiki iā ʻoe ke hoʻāʻo i nā ʻano hana e like me yoga a me ka hoʻoikaika kino.
Loaʻa i kahi papa moe
He mea koʻikoʻi ka hiamoe no ka mālama ʻana i ka homeostasis metabolic. ʻO ka hiamoe maikaʻi ʻole a me ka maikaʻi ʻole ke kumu o ka momona a me ka hope. ʻO ka hiamoe Hoʻonui ia i ka pōloli, ka pale ʻana i ka insulin, a me ka pilikia o ka hōʻiliʻili momona visceral a ʻōpū paha. E hiamoe ma kahi o 7 mau hola i kēlā me kēia pō.
hele wāwae
Hoʻopōkole ke kaʻa a i ʻole ka halihali lehulehu i nā mamao a hoʻonui i ka aila. Makemake e hele wāwae. Mai hoʻohana i ke kaʻa no nā huakaʻi pōkole, e lawe i ke alapiʻi ma kahi o ka elevator.
Hana i nā hana ʻōpū
Hooikaika opu E ʻimi a hana i kēlā me kēia lā.
Hana i ka hoʻoikaika kino kino i nā manawa pōkole
Hoʻoikaika i nā kau pōkole pinepine hoʻoheheʻe i ka momona o ka ʻōpūpaipai ia. e like me ka mea i ikeia holo ʻana; Hoʻohana ia i kēlā me kēia ʻiʻo o ke kino.
ʻO ka poʻe makemake e hoʻemi i ke kaumaha a loaʻa ka ʻōpū palahalaha e hiki ke mālama i ka wikiwiki jogging me nā hoʻomaha pōkole he ʻumi minuke. No ka poʻe me ka liʻiliʻi o ka manawa, hiki iā lākou ke hele wāwae pōkole he 5 mau minuke i ka wā hoʻomaha hana.
Lomilomi me ka aila pono
ʻO nā aila pono e like me ka peppermint, chamomile, basil e kōkua i ka hōʻemi ʻana i ka bloating a me nā pilikia digestive. No kēia kumu, e hoʻohui i kahi kulu o kēia mau ʻaila koʻikoʻi i kahi ʻaila mea kanu a lomi i kou ʻōpū.
E komo i nā lole huna i ka ʻōpū
Hiki i nāʻaʻahu ke kōkua i ka hūnā i kou momona o ka'ōpū. E noho mamao mai nā kala ʻeleʻele a me nā kaha ākea. Hiki iā ʻoe ke koho i nā lole maʻalahi a me nā kala māmā.
Hana i kāu mau mea inu ponoʻī
lilo ka momona o ka opu E hoʻohana i nā wai huaʻai a me nā mea kanu Mai nā hua, citrus, pear, cranberry; ʻO ka cauliflower, kāpīpī ʻulaʻula a me ke keʻokeʻo, broccoli, Brussels sprouts e hoʻolalelale i ka metabolism me ka hāʻawi ʻana i ka ikehu.
E inu i ka wai o kēia mau huaʻai a me nā mea kanu ma mua o nā mea inu ʻole. Noi he mea inu e hiki ke kokua i ka palahalaha o ka opu meaʻai;
Inu Paha Opu
ʻO kēia inu, aʻu e wehewehe ai, e kōkua iā ʻoe i ke kaʻina hana o kou ʻōpū. Mahalo i kēia inu, e hakakā ʻoe i ka momona o kou ʻōpū me ka maʻalahi, a e hoʻopau ʻoe i kou ʻōpū. Eia kekahi, ʻo nā calorie e loaʻa iā ʻoe ma lalo o 300.
Hiki i ka Yogurt me ka blueberries ke puhi i ka momona o ka ʻōpū ma muli o ka nui o ka calcium a me ka protein.
ʻO ka Pineapple, ma ka ʻaoʻao ʻē aʻe, kōkua i ka ʻeli ʻana ma ka wāwahi ʻana i nā protein e hoʻomaikaʻi i ka enzyme bromelain i loko o kāna ʻike. Mahalo i kēia ʻano meaʻai, ka mea waiwai i ka fiber, hiki iā ʻoe ke hoʻopau i kou constipation a wehe i ka wai i hōʻiliʻili ʻia i loko o kou kino.
ʻO ka inu hoʻomāhā o ka ʻōpū
Kalori: 283
Ka momona: 10.2 g
Kolekole: 0 mg
Kāpena: 40.1 g
Paena: 13.4 g
Sodium: 65mg
kumuhana
3 punetēpu o ka yogurt
1 punetēpē o ka pata ʻalemona
1/2 kīʻaha blueberries
1/2 kīʻaha paina
1 kīʻaha kale
3/4 kīʻaha wai
e hoomakaukau ai
– E hoʻohui i nā mea ʻai a pau i loko o ka rondo a hiki i ka ʻoki ʻia. Ua mākaukau kāu inu.
- Aia nā mea hoʻohui no hoʻokahi lawelawe.
He aha ka meaʻai e hōʻemi ai i ka ʻōpū?
kī ʻōmaʻomaʻo
Hoʻoulu ke kī ʻōmaʻomaʻo i ke kino, hoʻoikaika i ka metabolism a hoʻoikaika i ka puhi ʻana i ka momona. ʻO kēia inu, he hopena i hōʻoia ʻia i ka pohō kaumaha, ʻoi aku ka maikaʻi o ka wehe ʻana i ke kinoea.
Limon
palahalaha ka opu E inu i ke aniani wai lemon ma kahi o ka inu ʻana i nā mea inu kalapona me ka nui o ke kō.
Moaʻi
Ka palahalaha ana i ka opuʻO ke ala maikaʻi loa e ʻai ai i ka protein ʻo ia ka ʻai. Pono ka moa haʻahaʻa momona e hele pū me ʻoe i ka ʻaina awakea a me ka ʻaina ahiahi.
ke kinemona
ke kinemonaHe kūpono no ka pale ʻana i ka maʻi diabetes. Ua hōʻike ʻia e hōʻemi i ka makemake ʻono. No laila hoopalahalaha ana i ka opuHe meaʻai kūpono hoʻi ia.
Kukama
He kiʻekiʻe i ka wai a haʻahaʻa i nā calorie. Hiki ke koho ʻia ma ke ʻano he aperitif ma waena o nā meaʻai.
Yogurt
Loaʻa i nā huaora B, protein a me ka calcium, ʻo ka yogurt kekahi o nā meaʻai probiotic maikaʻi loa. Hiki iā ʻoe ke hana i kahi kīʻaha maikaʻi me kahi hua haʻahaʻa calorie a i ʻole kukama.
hua
ʻO ka ʻai ʻana i nā huaʻai no ka ʻaina kakahiaka e hoʻomāʻona ʻoe no ka lōʻihi a e emi ana ʻoe i ka lā. Loaʻa iā ia nā amino acids a me ka protein. pono e palahalaha i ka opu pololei.
Pisces
Mahalo i kāna omega 3 fatty acids a me ka protein content, kōkua ka iʻa e hōʻemi i ka makemake a hoʻoikaika i ka metabolism. Hoʻoikaika ka iʻa e like me ka salmon a me ka tuna i ka puhi ʻana i ka momona no ka pohō kaumaha a me ka hoʻoemi ʻana i ka ʻōpū.
i loko pectin He mea puhi momona maoli a ma ka ʻai ʻana i nā ʻāpala, loaʻa iā ʻoe ka liʻiliʻi loa o nā calorie.
ʻO Quinoa
Loaʻa iā ia he 11 g o ka protein a me 5 g o ka fiber i kēlā me kēia kīʻaha. keia palaoa e palahalaha i ka opu he ai nui.
Nā mea e pono ai ʻoe e hōʻalo i ka lilo ʻana o ka momona o ka ʻōpū
ʻuala palai
ʻOi aku ka maikaʻi o ka hana ʻana i nā fries french āu e ʻai ai i waho me nā momona maikaʻi ʻole e maʻalahi ka mālama ʻana i ka momona i ke kino ma muli o ke kiʻekiʻe o ka momona momona. E like me kāu e noʻonoʻo ai, ʻohi pinepine ʻia kēia mau momona i ka ʻōpū.
Pāʻina pāʻina
Ke noʻonoʻo mākou i ka ʻaila, ke kō a me ka palaoa i loko, ʻike mākou he nui nā kumu e haʻalele ai.
palaoa keʻokeʻo
Hiki i ka poʻe makemake e mālama i ka momona o ka ʻōpū ke koho i ka palaoa keʻokeʻo, ʻo ka poʻe makemake e hoʻoheheʻe ke makemake i ka palaoa piha.
nā mea inu kō
No ka opu palahalaha Hōʻalo i nā mea inu kō, carbonated a me nā mea inu ʻona.
mayonnaise
ʻO ka Mayonnaise, 80% ka momona, he meaʻai maikaʻi ia no ka hoʻonui ʻana i ka momona o ka ʻōpū. Manaʻo wau e noho mamao.
Nā meaʻai paʻakai
ʻIke au e hele maikaʻi loa nā ʻāpana a i ʻole popcorn i ka wā e nānā ana i ka TV a i ʻole nā kiʻiʻoniʻoni. Nalo ʻoe i ka hopena o kāu e nānā nei. Inā hana ʻoe i mea maʻamau, ua pau ʻoe i ke ahi. E ʻakaʻaka koke ana kou momona ʻōpū iā ʻoe.
Nā huahana meaʻai
ʻO nā huahana Delicatessen e like me ka sausage, sausage a me nā salami he nui ka momona a he kiʻekiʻe loa i nā calorie. Ma kahi o kēia mau huahana, ʻaʻole mākou i ʻike pehea e hoʻomākaukau ai, hiki iā ʻoe ke koho i nā meaʻai me ka waiwai protein kiʻekiʻe e like me ka moa a me ka pipi.
ʻO nā meaʻono a me nā meaʻono
He ʻono loa lākou, akā ʻaʻole e haʻi ʻia ua hoʻonui lākou i ke kō koko.
Hau Kalima
Pono no nā lā kau wela, he mea ʻono loa ia ma waena o mākou. Mai poina naʻe ua hana ʻia me ke kō a me ka ʻaila.
Nā Neʻe Hoʻoemi ʻĀpana
Ke ʻai ʻoe, hele like kou kaumaha mai nā wahi a pau. ʻAʻole ʻōlelo ke kino "he nui ka ʻōpū, makemake wau e puhi i ka momona ma kēia wahi".
ʻO ka momona hoʻi e hōʻiliʻili i ka ʻōpū a me ka pūhaka. Ma luna aʻe, ua kūkākūkā mākou i ke ʻano o ka wiwi i ka ʻōpū me ka meaʻai. Akā ʻaʻole lawa kēia mau mea wale nō. Pono nā haʻuki ma ke poʻo o ka slimming āpana.
Paʻakiki ʻaʻole hele me ke kaumaha āu e nalowale ai lilo ka momona o ka opuI mea e hōʻemi ai i ka momona momona ma ia wahi, pono e hana mau i nā neʻe pilates.
Hooikaika Hoopololei o ka Opu
hāpai wāwae
He mea nui ka noonoo a me ke kaulike no keia nee ana. ʻO ka mua, e kau i kou mau lima ma hope o kou poʻo i kahi moe ma kou kua.
E hāpai i kou mau wāwae i luna a hāpai i kou poʻo me ke kākoʻo mai kou mau lima.
E ho'āʻo e kaulike i kēia kūlana no 5 kekona. E hana hou i ka neʻe 20 manawa.
ʻŪlili
E moe ma kou kua ma kahi ʻili paʻa a hāpai i kekahi wāwae i ka lewa.
E hāpai i kahi kiʻekiʻe a paʻa me kou mau lima.
E hana hou i ka neʻe ʻana i 10 mau manawa, hoʻololi i nā wāwae.
kiʻi ʻaoʻao
E moe ma kou ʻaoʻao ma kahi ʻili paʻa.
E mālama pololei i kou kua, e kīkoʻo i kekahi o kou mau wāwae e like me kou hiki.
E hana hou i ka neʻe ʻana i 10 mau manawa, hoʻololi i nā wāwae.
Siren
E noho ma kahi ʻaoʻao paʻa me nā wāwae e kūlou i nā ʻaoʻao. E mālama pono i kou kua, e kīkoʻo mālie i kekahi o kou mau lima a hāpai i luna.
Pono kou lima ma luna o kou poʻo a e kulou kou pūhaka.
Ma hope o ka noho ʻana ma kēia kūlana no kekahi mau kekona, e hoʻi i kou kūlana mua. E hana hou i ka neʻe like me kou lima ʻē aʻe. Hana i ka neʻe 5 manawa.
Sagittarius
E kōkua ana kēia hoʻoikaika kino e hana i ka pūhaka, pūhaka a me nā wāwae. E moe ma kou kua ma kahi ʻili paʻa a e kulou i kou mau wāwae.
E ho'āʻo e hāpai i kou umauma, ke poʻo a me nā wāwae me ke kākoʻo mai kou mau lima me ka pūnāwai āu e kau ai ma waena o kou mau wāwae. E ho'āʻo e noho ma kēia kūlana no 20 kekona. E hanu mālie a hoʻi i kou kūlana mua.
