Sisinó—Ko e Hā ʻa e Fakaleleiʻangá?

NAʻE fakaʻekeʻeke ʻe he ʻĀ Hake! ʻa Diane, ko ha mataotao fakafuofua meʻakai, mo ha neesi hoko ko Ellen, ʻa ia ʻokú na fakatou mataotao ʻi he ngāue ki he kau mahaki fuʻu mamafá mo fuʻu sinó. Naʻá na loto-tatau ko e ngaahi meʻakai ʻe niʻihi ʻoku fiemaʻu ai ke taʻofi ʻa e kapohaituleití pea fakalahi ʻa hono maʻu ʻo e polotiní (ngaahi kakanoʻi manú) ʻe lava ke iku ia ki he holó. Kae kehe, ʻokú na pehē ʻi ha vahaʻa taimi lōloa, ʻe lava ke ʻi ai ʻa e ngaahi ola kovi ʻe hoko ai.a ʻOku fakapapauʻi eni ʻe ha saati fakafaitoʻo ʻoku ui ko e Tauhi Maʻu ha Mamafa Moʻui Lelei. ʻOku fakamatala ai: “Ko e ngaahi founga kai ʻoku māʻulalo ai ʻa e kapohaituleití, tautefito kapau ʻoku fai ʻo ʻikai ha fakahinohino fakafaitoʻo, ʻe lava ke fakatuʻutāmaki.” ʻOku hoko atu ai: “ʻOku faʻufaʻu [kinautolu] ke fakatupunga ai ʻa e holo vave ʻaki hono pouaki ha ngaahi faʻunga kētone lahi ʻoku ʻikai fiemaʻu (ko ha fua ʻo e liliu fakakemi ʻo e ngakó).” Kapau ʻokú ke fakakaukau ki ha meʻakai ʻoku māʻulalo ʻi he kapohaituleití, fakapapauʻi ke ʻuluaki sio ki ha toketā.

Kapau ko hoʻo taumuʻá ia ke ke holo, ʻoua ʻe siva ʻa e ʻamanakí. “ʻOku ʻikai taʻemalava ʻa e mapuleʻi ʻo e mamafá, pea ʻoku ʻikai fiemaʻu ke ʻuhinga iá ko ha mole pe ko ha meʻakai taʻeoli mo tatau,” ko e lau ia ʻa Dr. Walter C. Willett. “ʻI he feinga ʻilo pau mo e pōtoʻi, ko e tokolahi taha ʻo e kakaí ʻoku lava ke nau mapuleʻi lavameʻa honau mamafá ʻi he taimi fuoloa, fakataha mo ha founga kai fakafiefia mo fakaʻatuʻi pea ʻi he meimei fakamālohisino fakaʻaho. Ko ha moʻui fuoloa ange mo moʻui lelei ange ʻoku tuha papau ia mo e feinga.”b​—Fakaʻītali ʻamautolu.

ʻOku Mahuʻinga Fēfē ʻa e Fakamālohisinó?

ʻOku pehē ʻe Dr. Willett: “Tuku kehe ʻa e ʻikai ke ifí, ko e fakamālohisinó ʻa e meʻa lelei taha pē ʻe taha ʻe lava ke ke fai ke hoko ai ʻo moʻui lelei pe nofoʻaki moʻui lelei pea taʻotaʻofi ai ʻa e ngaahi mahaki tauhí.” ʻOku totonu ke tuʻo lahi fēfē ʻa ʻete fakamālohisinó? Ko e hā ʻa e ngaahi ʻaonga ʻo e ngāue fakaesinó?

ʻOku faleʻi ʻe he kau mataotao ʻe niʻihi ʻo pehē ko e fakamālohisino fakaʻahó, kapau ʻe miniti pē ʻe 30, ʻe lava ke ʻaonga ʻaupito. Ka ʻoku fokotuʻu mai ʻo pehē naʻa mo e fakamālohisino tuʻo tolu he uiké ʻe lava ke tokoniʻi ai ha taha ke ne kalofi ʻa e ngaahi palopalema mafatukituki ʻi he kahaʻú. ʻOku ngāueʻaki ʻi he fakamālohisinó ʻa e ngaahi kalolií, pea ko e fehuʻi tefito eni ʻoku totonu ke ʻeke ki ha tokotaha ʻoku feinga ke holo, ʻOku ou ngāueʻaki ʻi he ʻaho taki taha ʻa e ngaahi kalolī lahi ange ʻi he meʻa ʻoku ou fakahū ki lotó? Kapau ʻoku mafuli ʻa e tuʻungá, tā ʻe toe pau ke tupu ho mamafá. Ko ia luelue pe heka pasikala ʻo ʻikai heka ʻi ha meʻalele. Kaka he sitepú ʻo ʻikai ʻalu he lifí. Fakamālohisino! Ngāueʻaki ʻa e ngaahi kalolií!

ʻOku fakamatala ʻa Dr. Willett: “Ki he kakai tokolahi, ko e luelué ko ha fetongi lelei ʻaupito ia ki he faʻahinga kehe ʻo e ngāue fakaesinó koeʻuhi ʻoku ʻikai fiemaʻu ai ha meʻangāue makehe, ʻe lava ke fai ʻi ha taimi pē pea ʻi ha feituʻu pē pea ʻoku mātuʻaki malu ia ʻi he tuʻunga fakalūkufuá.” Ko e moʻoni, ko ʻene faleʻí, ʻoku ʻuhinga ia ki he lue vavé, ʻo ʻikai ko e fai pē ʻo ha luelue fakafiemālie. ʻOkú ne fakaongoongoleleiʻi mai ʻa e ngāue fakaesino miniti ʻe 30 ʻi he ʻaho kotoa pē kapau ʻe malava.

Ko e Tafá ʻa e Fakaleleiʻanga Lelei Tahá?

ʻI ha feinga ke holo pea ke taʻofi ha toe tupu ʻa e mamafá ʻi he kahaʻú, ko e kau mahaki fuʻu sino fakaʻulia ʻe niʻihi kuo nau muimui ki he faleʻi ʻa e kau mataotao fakafaitoʻo ki he (sisinó) ʻa ia ʻoku nau fakaongoongoleleiʻi ʻa e ngaahi founga fakaetafa kehekehe. Ko hai nai ʻoku taau ki he ngaahi fakaleleiʻanga fakaetafa ko ení? Ko e kau faʻu-tohi ʻo e tohi Mayo Clinic on Healthy Weight ʻoku nau fokotuʻu mai eni: “ʻE fakakaukau nai hoʻo toketaá ki he tafá kapau ko e meʻa tala e mamafa ʻo ho sinó ʻoku māʻolunga ʻi he 40, ko hano fakahaaʻi ia ʻokú ke fuʻu sino fakaʻulia.” (Sio ki he saati ʻi he peesi 5.) ʻOku pehē ʻi he Mayo Clinic Health Letter: “Ko e tafa ki he sisinó ʻoku fakaongoongoleleiʻi lahi ia ki he kakai pē ʻi he vahaʻa ʻo e taʻu 18 mo e 65 pea laka ʻi he 40 ʻa e meʻa tala e mamafa ʻo e sinó ʻa ia ko ʻenau sisinó ʻokú ne fakatupunga ha fakatuʻutāmaki fakafaitoʻo mafatukituki.”—Fakaʻītali ʻamautolu.

Ko e hā ʻa e niʻihi ʻo e ngaahi founga fakaetafa ko ení? Ko e afeʻi ʻo e ngākau siʻí, vaheʻi ʻo e keté, fakasiʻisiʻi ʻa e keté mo e afeʻi ʻo e keté. Ko e founga fakamuimui taha ko ení ʻoku kau ki ai ʻa hono tuituiʻi kotoa ʻa e konga ki ʻolunga ʻo e keté, ʻo tuku pē ha kiʻi tukuʻanga meʻa ʻa ia ʻokú ne tauhi ha meʻakai kalami ʻe 14 nai. ʻOku toki tuʻusi leva ʻa e ngākau siʻí ʻo fakapipiki ki he tukuʻanga meʻa ko ení. Ko ia ai, ko e lahi taha ʻo e keté ʻoku afeʻi mei ai pea pehē ki he ʻuluaki konga ʻo e ngākau siʻí.

Sai, fēfē ʻa e kakai kuo nau holo lahí? Naʻe tuha ia mo e feingá?

[Fakamatala ʻi lalo]

[Puha/Fakatātā ʻi he peesi 7]

Ko ha Fokotuʻu ʻo ha Pilamiti Kai Fakatupu Moʻui Lelei

[Fakatātā ʻi he peesi 7]

Fuaʻiʻakau mo e Vesitapolo Ko ha faʻahinga kehekehe ʻo e kalasi taki taha (meʻa ke maʻu taʻefakangatangata fakaʻaho; ko e siʻisiʻi tahá ko e meʻa ʻe 3 ʻi he kalasi taki taha)

ʻOku ʻikai pouaki ʻe he ʻĀ Hake! ha founga tefito ʻo e kaí mo e puleʻi ʻo e mamafá. ʻOkú ne fakahaaʻi pē ki heʻene kau lautohí ʻa e niʻihi ʻo e ngaahi meʻa ʻe ala lava ke fai ha fili ki ai. ʻOku totonu ke sio ʻa e faʻahinga tāutaha ki heʻenau toketaá ki muʻa ke nau ngāueʻaki ha faʻahinga fakamālohisino pē pe founga kai.

[Maʻuʻanga]

Makatuʻunga ʻi he ngaahi fokotuʻu ʻa e Kilīniki Mayo

[Puha/Fakatātā ʻi he peesi 8, 9]

Ke holó, kuo ngāueʻaki ai ʻe he niʻihi ʻa e tokoni ko ení:

1 Tokanga fekauʻaki mo e ngaahi kalolií ʻi he meʻa ʻokú ke kaí mo inú. Fakatokangaʻi: Ko e ngaahi inú ʻe lava ke hoko ia ko ha maʻuʻanga lahi ʻo e ngaahi kalolií, tautefito ki he ngaahi inu melié. Ko e ngaahi inu ʻolokaholó ʻoku toe māʻolunga foki ai ʻa e kalolií. Pea tokanga fekauʻaki mo e ngaahi inu melie ʻikai ha ʻolokaholo ko ia ʻoku tuʻuaki lahí. Vakaiʻi ʻa e lahi ʻo e kalolií ʻi he leipoló. Te ke ʻohovale nai ai.

2 Fakaʻehiʻehi mei he fakatauelé. Kapau ʻoku ʻi ai ha sipi pateta, sokaleti, pe pisikete, te ke kai ʻo ʻikai lava ke toe kalo mei ai! Fetongi kinautolu ʻaki ʻa e meʻakai maʻamaʻa māʻulalo he kalolií, hangē ko e ʻāpelé, kālotí mo e pisikete uité.

3 ʻAi ha kiʻi kai maʻamaʻa pe ko ha meʻa fakaifoifo kai ki muʻa ke kaí. Te ne fakasiʻisiʻi ai hoʻo holi ke kaí pea ʻai nai ai ke ke kai siʻisiʻi ange.

4 ʻOua ʻe kai ʻa e meʻa kotoa ʻoku tuku ʻi muʻa ʻiate koé. Filifili. Siʻaki ʻa e meʻa ʻokú ke ʻiloʻi te ne ʻoatu ha kalolī ʻoku fuʻu lahí.

5 Māmālie hifo. Ko e hā ke fakavave aí? Fiefia ʻi hoʻo meʻakaí ʻaki hono fakatokangaʻi ʻa e meʻa ʻokú ke kaí—ko e ngaahi lanú, ko e ifó, ko e fengāueʻaki ʻa e meʻakaí. Fanongo ki he fakaʻilonga ʻa e sinó ʻoku pehē mai ai, “ʻOku ou mākona. ʻOku ʻikai te u toe fiemaʻu ha meʻa.”

6 Taʻofi hoʻo kaí ki muʻa ke ke ongoʻi mākoná.

7 Ko e ngaahi falekai ʻi he ngaahi fonua ʻe niʻihi ʻoku ʻiloa ʻi hono ʻomai ʻa e ngaahi meʻakai fuʻu hulu. Tuku ha konga ʻo hoʻo meʻakaí, pe vahevahe hoʻo peletí mo ha taha kehe.

8 ʻOku ʻikai fiemaʻu ha hikingaua ke fakakakato ʻaki ha houa kai.

ʻOku lelei ange ke fakaʻosiʻaki ha fuaʻiʻakau pe ko ha toe meʻa kehe ʻoku māʻulalo ʻi he kalolií.

9 ʻOku loto ʻa e ngaahi ngaohiʻanga meʻakaí ke ke kai lahi. Ko e tupu fakapaʻangá ʻa ʻenau fakakaukau tefitó. Te nau feinga ke ngāuehalaʻaki ho ngaahi vaivaiʻangá. ʻOua ʻe tō ʻi heʻenau tuʻuaki pōtoʻí mo e ngaahi fakatātā fakaʻofoʻofá. ʻE lava ke ke lea ʻikai!

[Maʻuʻanga]

Naʻe ʻomai ʻa e lisí mei he tohi ko e Eat, Drink, and Be Healthy, ʻa Dr. Walter C. Willett

[Fakatātā ʻi he peesi 8, 9]

Fakamālohisino!