Tauʻi ʻo e Sisinó—ʻOku tuha ia mo ha feinga?

NAʻE fakaʻekeʻeke ʻe he ʻĀ Hake! ʻa e kakai ʻe niʻihi ʻa ia kuo nau faitau mo e ngaahi palopalema ʻo e sisinó. Naʻa nau maʻu ha ngaahi ola lelei? Ko e hā ʻoku nau fokotuʻu ki he kau maʻukovia kehe ʻo e mahaki tō ko ení?

◼ Tau vakaiʻi angé ʻa Mike, taʻu 46, ʻa ia ʻoku mita ʻe 1.83 hono lōloá pea ʻi he lolotonga ní ʻoku kilokalami ʻe 130 hono mamafá. ʻI he tuʻunga taupotu naʻá ne ʻi aí, naʻe kilokalami ʻe 157 hono mamafá.

Mike: “Naʻa mo e tuʻunga ko ha talavoú, naʻá ku fuʻu mamafa. ʻOku hokohoko ia ʻi he fāmilí—ko hoku tokouá mo e fanga tuofāfiné ʻoku nau fuʻu mamafa kotoa. Ko ʻemau tōʻongá ko e ʻikai ʻaupito ke fakatoe ha meʻa ʻi heʻemau peletí, naʻa mo e taimi naʻe fuʻu fonu aí. Ko e hā naʻá ne ʻai au ke liliu ʻeku sīpinga kaí? Ko hono tala mai ʻe he toketaá naʻá ku ʻi he tuʻunga fakatuʻutāmaki lahi ke maʻu ʻa e suká! Ko e foʻi fakakaukau ko ia ke ngāueʻaki ʻa e ʻinisuliní ʻi he kotoa ʻo ʻeku moʻuí naʻá ne fakailifiaʻi lahi au. Naʻá ku toe maʻu foki ha palopalema lahi ʻi he kolesiteloló pea naʻe pau ke u ngāueʻaki ha faitoʻo.

“Naʻá ku ʻi ha ngāue tangutu, pea kuo ʻikai ke fetongi ia. Ko ia koeʻuhi ke fai ha meʻa kehe mei ai, ʻoku ou maʻu ha taimi-tēpile tuʻumaʻu ʻo e fakamālohisinó, ʻa ia ʻoku kau ki ai hono ngāueʻaki ha mīsini lue ʻi he haafe houa ʻo ʻikai siʻi hifo ʻi he tuʻo tolu he uike. Ko e sitepu mātuʻaki mahuʻinga hoko aí ko hono tohiʻi ʻa e meʻa ʻoku ou kaí ʻi he ʻaho taki taha. ʻI hono ʻiloʻi ʻe vakaiʻi ʻe he mataotao ʻi he meʻakaí ʻa ʻeku lisí ʻi he uike taki taha naʻe tokoniʻi ai au ke u ngāueʻaki ʻa e mapuleʻi-kitá. Naʻe haʻu ʻa e fakakaukau ki hoku ʻatamaí, ‘Kapau ʻe ʻikai te ke kai ia, ʻe ʻikai pau ke ke tohi ia!’

“Ko hono olá, kuó u holoʻaki ʻa e [kilokalami ʻe 28] ʻi he māhina ʻe 15 kuo maliu atú, neongo ʻoku kei fiemaʻu pē ke u holo lahi ange, he ʻoku ou loto ke ʻalu hifo ki he [kilokalami ʻe 102]. Ke lavaʻi ení, kuó u fakangata ʻa e ngaahi meʻakai maʻamaʻá, sipi (chips) patetá mo e ngaahi sitiú. Kuó u kai ʻa e sālati mo e vesitapolo lahi ange ʻi he ngaahi māhina ki mui ní ʻi he meʻa naʻá ku ʻuluaki kai ki muʻa ʻi he kotoa ʻo ʻeku moʻuí!

“Ko e toe meʻa tefito ʻe taha naʻá ne ueʻi au ke u fai ha meʻá ko hoku tuʻunga ko ia ko ha fakaʻuli lolí, naʻe pau ke u fai ʻi he taʻu taki taha ha sivi fakafaitoʻo koeʻuhi ke toe fakafoʻou ai ʻeku laisení. Naʻá ku ʻi he tuʻunga fakatuʻutāmaki ʻo e mole ʻeku laisení koeʻuhi ko e fakamanamana ʻa e suká. ʻI he taimi ní kuo liliu ʻa e ngaahi meʻá. ʻOku ʻikai kei fiemaʻu ke u ngāueʻaki ha faitoʻo ke tauhi maʻu ʻa e tuʻunga ʻo hoku kolesiteloló. ʻOku holo hifo ʻa hoku toto māʻolungá pea ʻoku siʻi ʻa e faitoʻo ʻoku ou ngāueʻaki ki he meʻa ko iá. ʻOku ou maʻu ʻa e ivi lahi ange pea kuo holo naʻa mo e ngaahi palopalema lahi ʻi hoku tuʻá. ʻOku ou toe mavahe māmālie mei he tuʻunga ʻo e fuʻu sinó!”

ʻĀ Hake!: “ʻE lava ke fakahoko ʻe ha uaifi ha ngafa pau ʻi hono holoki ʻa e mamafá?”

Mike: “ʻI he taimi ʻokú ke tauʻi ai ʻa e fuʻu mamafá, ʻokú ke fiemaʻu ha taha ke ne poupouʻi koe. Naʻe faʻa ongoʻi ʻe hoku uaifí naʻá ne fakahāhā kiate au ʻa e ʻofá ʻi he hokohoko atu ʻene fafangaʻi lelei aú. Ka ʻi he taimi ní ʻokú ne tokoniʻi au ke u mapuleʻi ʻa e meʻakai ʻi heʻeku peletí. ʻE ʻikai lava ke tuku ʻeku tokangá koeʻuhi kapau te u fai pehē, ʻe vave ʻa ʻeku toe foki ʻo mamafá.”

◼ Fakakaukau angé ki ha toe tangata ko Mike, mei Kansas, U.S.A. ʻOkú ne taʻu 43 pea ʻoku senitimita ʻe 173 hono lōloá. Naʻa mau ʻeke fekauʻaki mo e taupotu ne aʻu ki ai hono mamafá pea mo e ngaahi tupuʻanga ʻo e palopalema ʻi hono mamafá.

Mike: “Ko e tuʻunga taupotu ne u aʻu ki aí ko e [kilokalami ʻe 135] nai. Naʻá ku helaʻia maʻu pē pea ʻikai haku ivi ki ha meʻa ʻe taha. Naʻe ʻikai lava ke u mohe koeʻuhi ko e ngaahi palopalema ʻi he mānavá. Ko ia naʻá ku ʻalu ai ki ha toketā, pea naʻá ne ʻiloʻi ʻa e fakaʻilonga ʻo e taha ʻo e ngaahi tupuʻanga ʻo e palopalema ʻi hoku mamafá ko e tuʻu fakataimi ʻo faingataʻa ʻa e mānavá ʻi he mohé.a Naʻá ne toe fakahaaʻi naʻá ku toto māʻolunga.”

ʻĀ Hake!: “Ko e hā ʻa e fakaleleiʻanga ki hoʻo ngaahi palopalemá?”

Mike: “Naʻe tohi ʻe he toketaá ke ʻomai ha meʻangāue ʻoku tokonaki mai ai ʻa e mālohi hokohoko lahi ʻi he halanga ʻeá ʻi he taimi ʻoku ou mohe aí. ʻI he founga ko iá ʻoku ʻikai ke mapuni ai hoku mongá pea ʻoku lava ke u mānava lelei ai. Ko hono olá, naʻá ku hoko ai ʻo longomoʻui ange lolotonga ʻa e ʻahó pea kamata ke u holo. Naʻá ku toe kamata ngāueʻaki ha mīsini lue ʻo tuʻo tolu he uike. Naʻá ku kai fakaholo, ʻa ia naʻe ʻuhinga iá ko hono puleʻi ʻa e ngaahi meʻakai naʻá ku kaí pea fakaʻehiʻehi mei he toe tata tuʻo ua ʻa e meʻakaí. Kuo mole he taimí ni ʻa hoku [kilokalami ʻe 20] ʻo laka siʻi pē ʻi he taʻu ʻe tahá pea ʻoku ou fiemaʻu ke mole mo e toe [kilokalami ʻe 20]. Ko ha founga māmālie ia, ka ʻoku ou ʻiloʻi ʻe lava ke u fai ia.”

ʻĀ Hake!: “Ko e hā ʻa e fakaueʻiloto kehe naʻá ke maʻu ke holo aí?”

Mike: “ʻOku ʻikai fakafiefia ʻa e taimi ʻoku pau ai ke ke fanongo ki he fakaʻaluma mo e ngaahi lea taʻeʻofa fekauʻaki mo ho fōtungá. ʻOku hehema ʻa e kakaí ke fakakaukau ko koé ko ha tokotaha fakapikopiko pē. ʻOku ʻikai te nau ʻiloʻi ko e sisinó ʻoku lava ke ʻi ai hono ngaahi tupuʻanga lahi. ʻOku ou tui ʻi hoku tuʻungá, ko e palopalemá ʻoku lava ke tupu ʻa hono konga mei he ngaahi meʻa tefito ʻi he tukufakaholó, koeʻuhi ko e tokolahi taha ʻi hoku fāmilí ʻoku ʻi ai ʻenau palopalema ʻi he mamafá.

“Kae kehe, ʻoku ou ʻiloʻi ke holó, kuo pau ke u hanganaki longomoʻui pea puleʻi fefeka ʻa ʻeku founga kaí.”

◼ Naʻe toe fakaʻekeʻeke ʻe he ʻĀ Hake! ʻa Wayne mei Oregon, taʻu 38. ʻI he taimi naʻá ne taʻu 31 aí, naʻá ne kilokalami ʻe 112.

Wayne: “Naʻá ku maʻu ha ngāue tangutu pea ʻikai ha fakamālohisino. ʻI heʻeku ʻalu ki heʻeku toketaá, naʻá ku ʻohovale ai ʻi he ʻiloʻi naʻá ku toto māʻolunga pea ʻi he tuʻunga fakatuʻutāmaki ʻo e tupu ha mahaki mafu. Naʻá ne ʻave au ki ha mataotao he meʻakaí. Naʻá ne fakahū au ki ha founga fefeka ʻi he fakamālohisinó pea mo hono puleʻi ʻa e meʻakaí ʻi he ngaahi houa kaí. Naʻá ku kamata ke lue he [kilomita ʻe 5] ʻo ʻikai tuʻu he ʻaho kotoa pē, pea naʻá ku ʻā hake pongipongia ʻi he pongipongi taki taha ke fakamālohisino. Naʻe pau ke toe akoʻi au fekauʻaki mo ʻeku tōʻonga kaí mo e inú. Naʻá ku fakangata ʻosi ʻa e meʻakai vevé pea tuʻusi ʻa e kai maá mo e ngaahi inu melie kasá, ʻo fetongi ia ʻaki ʻa e fuaʻiʻakau mo e vesitapolo lahi ange. ʻI he taimi ní ʻoku ou holo hifo ki he [kilokalami ʻe 80]!”

ʻĀ Hake!: “Ko e hā ʻa e ngaahi ʻaonga kuó ke fakatokangaʻí?”

Wayne: “ʻOku ou ongoʻi ʻoku ou toe moʻui lelei ange pea ʻoku ou toe moʻui moʻoni ange. Ki muʻá, ne hangē ia naʻe ʻikai te u moʻuí, ʻo hangē naʻá ku tuʻumaʻu taʻengaué. Ko e toe ʻaonga ʻe taha ko e malava ko ia ke u liʻaki ʻa e ngaahi faitoʻo ki he toto māʻolungá. Pea ʻoku ou ongoʻi ʻoku lava ke u sio hangatonu ki he kakaí, ʻi he ʻiloʻi ʻe ʻikai ha fakaanga taʻefakahangatonu mai koeʻuhi ko ʻeku mamafa tōtuʻá.”

◼ Ko Sālesi (ʻikai ko hono hingoa totonú) ʻoku senitimita ʻe 196 hono lōloá. ʻI hono mamafa taupotú, naʻá ne kilokalami ʻe 168.

Sālesi: “Naʻá ku maʻu ha ngaahi palopalema lahi fakaemoʻui lelei pea naʻe hoko ʻo toe kovi ange ʻa e ngaahi meʻá. Naʻe ʻikai lava ke u kaka ʻi he sitepú. Naʻe ʻikai te u maʻu ʻa e ivi naʻe fiemaʻu ke fakaʻosi ʻaki ʻeku ngāué. ʻOku ou maʻu ha ngāue tangutu pea ʻoku kau ki heʻeku ngāué ʻa e fekumi mo e fatongia. Naʻá ku ʻiloʻi naʻe pau ke u fai ha meʻa fekauʻaki mo hoku mamafá, tautefito ʻi he hili ʻa e sio ki heʻeku toketaá. Naʻá ne fakatokanga mai naʻá ku fou atu ʻi he hala ki he pā-kālavá. Kuó u sio ki he meʻa ʻoku fai ʻe he pā-kālavá ki ha tahá. Naʻe fakatuipauʻi kiate au ʻe he meʻa ko ení naʻe fiemaʻu ke u fai ha meʻa. Naʻe fakahū au ʻe heʻeku toketaá ki ha founga fakamālohisino naʻe tokangaʻi, ʻo ngāueʻaki ha mīsini lue pea naʻe ʻomai ha founga fefeka ki he kaí ke u muimui ki ai. ʻI he taimi ní, hili ia ha taʻu nai ʻe taha, ʻoku ou holo hifo ki he [kilokalami ʻe 136], ka ʻoku ou ʻiloʻi kuo pau ke u toe holo lahi ange. Ko e ngaahi ʻaonga kuó u ʻosi fakatokangaʻí ʻokú ne fakatuipauʻi kiate au ʻoku tuha ia mo e feilaulau pea mo e feinga. ʻOku lava he taimí ni ke u kaka he sitepú pea ʻoku lahi ange hoku iví.”

◼ Ko Marta, naʻá ne tupu ʻi ʻEli Salavatoá, naʻá ne aʻu ki ha tuʻunga ʻa ia naʻá ne kilokalami ai ʻe 83. Naʻe fakakalasi ia ʻe he meʻá ni ki he tuʻunga fuʻu sinó he ko hono māʻolungá ko e mita ʻe 1.65.

Marta: “Naʻá ku ʻalu ki ha toketā pea naʻá ne fakahaaʻi mālohi mai ke u kamata fakaholo. Naʻá ku tokaʻi ʻene fakakaukau fakapalōfesinalé. Naʻá ne ʻave au ki ha mataotao ʻi he meʻakaí ki ha faleʻi. Naʻe fakamatalaʻi ʻe he mataotaó ʻa e ngaahi ʻuhinga mo e ngaahi fakaikiiki ʻo e tuʻutuʻuni ki he kaí naʻe teu ke u muimui ki aí. Naʻá ne fakahaaʻi mai ʻa e founga ke fakangatangata ai ʻeku meʻakaí pea mo e founga ke tauhi ai ha fakangatangata ʻi he meʻa naʻá ku kaí. ʻUluakí, naʻe pau ke u tali ui kiate ia he uike taki taha; pea ki mui ai, ʻi he māhina taki taha, ke fakahaaʻi ʻa e meʻa naʻá ku faí. Ko e toketaá mo e mataotao he meʻakaí fakatouʻosi naʻá na fakalototoʻaʻi au ʻi he fakalakalaka lelei naʻá ku faí. Faifai atu pē, naʻe mole ai ʻa hoku [kilokalami ʻe 12] pea ʻoku ou tauhi maʻu ʻi he [kilokalami nai ʻe 68].”

ʻĀ Hake!: “Fēfē ʻa e fakamālohisinó mo e faitoʻó?”

Marta: “Naʻe ʻikai haku palopalema ʻi he kolesiteloló pea naʻe ʻikai fiemaʻu kiate au ha faitoʻo. Naʻá ku kamata fakakau ʻa e lue vave ange ki heʻeku founga-tuʻumaʻu fakaʻahó.”

ʻĀ Hake!: “Ko e hā naʻá ke fai ʻi he taimi naʻá ke ʻaʻahi ai ki he ngaahi kaumeʻá pea nau vilitaki atu ke ke kai lahi ange ʻi hoʻo kai anga-mahení?”

Marta: “Naʻá ku pehē ange pē kia kinautolu, ‘ʻOku fiemaʻu heʻeku toketaá ke u muimui ʻi he founga kai ko ení telia ʻa hoku tuʻunga moʻui leleí,’ pea naʻe ʻikai te nau toe faʻa vilitaki mai ai.”

Ko ia kapau ʻokú ke fuʻu mamafa pe fuʻu sino, ko e hā ʻe lava ke ke fai fekauʻaki mo iá? ʻOku moʻoni ai ʻa e lea motuʻa, “ʻI he ʻi ai ha loto-leleí, ʻoku ʻi ai ha founga.” ʻOkú ke maʻu ʻa e fakaueʻiloto mo e fakapapau ke fai ha meʻa fekauʻaki mo ia? ʻI he tuʻunga ko ha kiʻi tama fuʻu mamafa pe ko ha tokotaha lahi fuʻu mamafá, ko e hā hoʻo ngaahi filí? Fakaholo pe ko e malava ke holo ʻa e ngaahi taʻu ʻo e moʻuí. Tauhi ha sīpinga moʻui longomoʻui pea ongoʻi ʻa e fiemālie ʻo e lavameʻá—naʻa mo e ʻi he fanga kiʻi meʻa īkí, hangē ko e ngaahi fika siʻisiʻi ange ʻi ho valá!

[Fakamatala ʻi lalo]

[Puha ʻi he peesi 11]

Ko e toʻo ngako ʻi he tafá ʻa e tali kiate koé?

Ko e hā ʻa e toʻo ngako ʻi he tafá? ʻOku fakamatalaʻi ia ʻe he tikisinale ʻe taha ko e: “Founga tafa fakasanisani ʻoku faʻa hoko ʻa ia ʻoku toʻo ai ʻa e tisiū ngako tōtuʻá mei ha feituʻu pau ʻo e sinó, hangē ko e ongo tefito alangá pe keté, fakafou ʻi hano komoʻi. ʻOku toe ui ia ko e toʻo ngako mei he lalo kilí.” (American Heritage Dictionary) Kae kehe, ʻoku ʻuhinga ení ko ha faitoʻo ia ki he sisinó?

ʻOku pehē ʻe he Mayo Clinic on Healthy Weight ko e toʻo ngako ʻi he tafá ko ha tafa fakasanisani ia. ʻOku ʻikai ko ha palani ia ki he holó. ʻOku komoʻi ki tuʻa ʻa e fanga kiʻi sela ngakó mei he sinó fakafou ʻi ha tiupi fāsiʻi ʻoku fakahū ʻi he lalo kilí. ʻE lava ke toʻo ʻa e ngaahi kilokalami ʻi ha taimi ʻe taha. Kae kehe, “ko e tafá ʻoku ʻikai ko ha faitoʻo ia ki he sisinó.” Ko ha founga malu ia? “Ko e kakai ʻoku nau maʻu ʻa e ngaahi tuʻunga pau fakafaitoʻo felāveʻi mo e mamafá, ʻo kau ai ʻa e suká mo e mahaki mafú, ʻoku nau ʻi ha tuʻunga fakatuʻutāmaki lahi ʻi hano maʻu ʻo ha toe ngaahi mahaki mei he toʻo ngako ʻi he tafá.”