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O le leiloa mamafa e le faigofie mo le toʻatele o tatou. E manaʻomia le faʻaeteete ma le faʻaeteete o tupe faʻaalu ma faʻaalu.
O le taumafaina o le kalori e leai se mea naʻo lau meaʻai poʻo meaʻai e te ai. Calorie expenditure o au gaioiga maualuga pe faʻamalositino.
Afai ua e lelava i isi metotia uma ma manaʻo e faʻataʻitaʻi se mea fou e leiloa ni nai pauna i totonu o le vaiaso, faitau pea ...
(Ae faʻatali muamua faʻatalanoa lau fomaʻi ae e te leʻi faʻataʻitaʻia lenei fuafuaga o le paʻu o le pauna. O taumafa ogaoga e mafai ona iai ni aʻafiaga leaga).
Aso 1
'Ai naʻo fualaʻau. Aua le filifilia le faʻi. Alu mo vai vai meleni, vine etc. Inu 8-12 ipu vai. I le aso atoa, 'ai na o fualaʻau.
Aso 2
'Ai naʻo fualaʻau i le aso lua. Afai e le mafai ona 'ai mata,' ai fualaʻau vela. Filifili fualaʻau e pei o letisi, kapisi, broccoli, kukama, utupoto ma isi Mea inu 8 ipu vai.
Aso 3
Aai uma fualaʻau ma fualaʻau. Ae aua le tuʻuina atu pateta ma faʻi. Inu vai e pei ona masani ai (6-8 tioata).
Aso 4
Aai faʻi ma inu susu i lenei aso. E fia faʻi ma e fia susu? Ia, alu mo 8 faʻi ma 3 ipu susu. Vaevae le taumafataga i ni vaega se tolu ma 'ai i taimi eseese o le aso.
Aso 5
Aai se ipu araisa vela faʻatasi ai ma tamato e 6. Inu tele vai.
Aso 6
Ai se ipu araisa. A maeʻa lena, 'ai na o fualaʻau mo le aso atoa. O le faʻaaogaina o le suavai e tatau ona 12 tioata.
Aso 7
Ai araisa (1 ipu) ma fualaʻau ma fualaʻau e te filifilia. Inu 10 ipu vai.
Ile aso 7, o lou mamafa o le a faʻaititia, o le digestion o le a faʻaleleia atili ma o lou paʻu ma lauulu o le a foliga maloloina ma susulu.
