ʻO kēia keto?

Ua hoʻomaka anei ʻoe i ka ʻai keto a ʻaʻole maopopo i kahi e hoʻomaka ai?

E hoʻomaka me kēia mau wikiō:

• He aha ka ʻai keto a i ʻole ka ʻai ketogenic?
• 9 mau ʻōlelo aʻoaʻo no ka hoʻomaka ʻana i ka ʻai keto.

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Hiki iā ʻoe ke hoʻonui i ka ʻike o kēia mau wikiō me kā mākou ʻatikala:

• ʻO ka ʻai Keto: ʻO ke alakaʻi hope loa i kahi ʻai ketogenic haʻahaʻa haʻahaʻa.
• 9 Nā ʻōlelo aʻoaʻo Keto koʻikoʻi no ka poʻe hoʻomaka.

Hoʻohui ʻia nā ʻatikala hou loa

Hoʻohui ʻia nā meaʻai hou loa

Nā meaʻai i hoʻohui hope ʻia

He aha kēia "keto" a no ke aha?

Ma hope o ka pau ʻana o kaʻu haʻawina ma meaʻai kanaka a me nā meaʻai meaʻai ma ke Kulanui Complutense o Madrid ma 2014, Ua lilo wau i hoihoi i ke kumuhana o nā ʻano meaʻai maʻamau ʻole. E inoa iā lākou ma kekahi ʻano. Akā, koʻu hoihoi i ka ʻai keto Hoʻomaka ia ma kahi o 2016. E like me ka wā e hoʻomaka ai ʻoe me kekahi mea, ua loaʻa iaʻu kahi moana o nā nīnau. No laila pono wau e hele e ʻimi i nā pane. Ua hele liʻiliʻi kēia mai ka heluhelu mau ʻana i ka ʻike (nā haʻawina ʻepekema, nā puke kūikawā, a me nā mea ʻē aʻe) a mai ka hoʻomaʻamaʻa ponoʻī.

Ma hope o ka hoʻomaʻamaʻa ʻana me kekahi mau hopena i manaʻo nui ʻia iaʻu, ua ʻike wau ʻo ka hoʻololi ʻana i kekahi mau meaʻai (ʻoi aku ka mea ʻono) i alakaʻi iaʻu i ka loaʻa ʻana o kekahi mau mea hoʻohui a me kahi pūʻulu ikaika holoʻokoʻa o nā huahana hou. hoʻomaka e ʻike ʻia no kēlā poʻe i hoʻomaka e lawe mai i ka hauʻoli ʻai keto. Holo wikiwiki ka mākeke. Akā, i koʻu aʻo ʻana i kēia mau mea pani a i ʻole nā ​​meaʻai kikoʻī, ʻike wau ʻaʻole like nā mea a pau e like me ka mea i ʻōlelo ʻia, a i ʻole he mau noiʻi ʻepekema i hōʻike ʻia e ʻai ʻia kekahi o ia mau mea me ka maʻalahi. 

No laila ua hoʻoholo wau e hele e ʻohi iā lākou no kaʻu hoʻohana pilikino. I ka ulu ʻana o kaʻu waihona, ʻike wau he ʻike kūpono a pono ia no nā poʻe he nui. A ma kēia ʻano hānau ʻia esketoesto.com. Me ke kumu hoʻokahi e loaʻa iā ʻoe ka ʻike maikaʻi e hiki ai hahai i ka ʻai keto ma ke ʻano olakino a maikaʻi.

He aha ka ʻai ketogenic?

Ua hoʻokumu ʻia kēia meaʻai i ka makahiki 1920 ma ke ʻano he ala e mālama ai i ka maʻi epilepsy i ka wā kamaliʻi, a ma muli o kāna helu kūleʻa kamahaʻo: ka poʻe e ʻai i ka ʻai keto. ma waena o 30% a me 40% ʻoi aku ka liʻiliʻi o ka hopu ʻana, ke hoʻohana ʻia nei ia ma kēia kahua i kēia lā.

Akā, pehea e pili ana i kona hoʻohana ʻana i ka heluna kanaka olakino ma ke ʻano he mea e ʻimi wale nei e lilo i ke kaumaha a me ke alakaʻi ʻana i ke ola olakino? E noʻonoʻo liʻiliʻi ana mākou i kēia meaʻai haʻahaʻa haʻahaʻa loa a me ka momona momona.

He kiʻekiʻe loa ka momona o ka ʻai keto (e pili ana i 80% o kāu mau calorie a pau), haʻahaʻa loa i loko o nā kalapona (emi iho ma lalo o 5% o kāu mau calorie), a me ka protein haʻahaʻa (maʻamau 15-20% o kāu mau calorie). ʻO kēia kahi haʻalele nui loa mai ka hāʻawi ʻana i ka macronutrient maʻamau o: 20% a 35% protein, 45% a 65% carbohydrates, a me 10% a 35% momona.

ʻO ka mea nui o ka meaʻai keto he hana maʻamau, kūlohelohe i kapa ʻia ketosis. ʻO ka maʻamau, hana maikaʻi nā kino i ka glucose. Hoʻokumu ʻia ka glucose i ka wā e wāwahi ai ke kino i nā ʻakika. He kaʻina hana maʻalahi, a ʻo ia ke kumu i makemake ʻia e ke kino e hana i ka ikehu.

Ke ʻoki ʻoe i nā kalapona a i ʻole ʻai ʻole i ka manawa lōʻihi, e nānā ke kino i nā kumu ikehu ʻē aʻe e hoʻopiha ai i ka hakahaka. ʻO ka momona ke kumu maʻamau. Ke hāʻule ke kō koko mai ka ʻai haʻahaʻa haʻahaʻa, hoʻokuʻu nā cell i ka momona a kahe i ke ake. Hoʻololi ke ake i ka momona i nā kino ketone, i hoʻohana ʻia ma ke ʻano he koho lua no ka ikehu.

He aha nā pōmaikaʻi o ka ʻai Keto?

ʻAʻole maʻalahi ka ʻai keto, akā ua hōʻike ʻia ka noiʻi ʻepekema he mau pōmaikaʻi ma mua o kona hoʻohana ʻana i ka mālama ʻana i ka maʻi epilepsy, ʻoiai ʻo ka ʻai keto e pili ana i ka hoʻomaikaʻi ʻana i ka mālama ʻana o:

• ʻO Alzheimer: Hōʻike ka ʻepekema ʻo ka poʻe maʻi o Alzheimer e hahai ana i ka ʻai ketogenic he hoʻomaikaʻi nui i ka hana cognitive. Manaʻo ʻia he mea kēia e pili ana i ka hoʻomaikaʻi ʻana i ka hana mitochondrial ma ka hāʻawi ʻana i ka lolo me ka wahie hou.
• ʻO ka maʻi Parkinson: ʻO kekahi o nā hiʻohiʻona koʻikoʻi o ka maʻi o Parkinson ʻo ia ka hōʻiliʻili ʻana o kahi protein i kapa ʻia ʻo alpha-synuclein. Ua ʻimi ka noiʻi kālā ʻia e ka Michael J. Fox Foundation inā hoʻoulu ka ʻai ketogenic i ka haki ʻana o kēia mau protein, e hōʻemi ana i ka nui o ka alpha-synuclein i loko o ka lolo.
• ʻO ka maʻi sclerosis he nui: ma kahi haʻawina liʻiliʻi mai 2016, nā maʻi maʻi sclerosis (MS) i ka ʻai keto. Ma hope o ʻeono mahina, hōʻike lākou i ka maikaʻi o ke ola, a me ka hoʻomaikaʻi ʻana i ke olakino kino a me ka noʻonoʻo. Akā ʻoiaʻiʻo, ma mua o ka loaʻa ʻana o nā kauka a me nā mea noiʻi i kahi pilina ma waena o ka keto a me ka maʻi sclerosis lehulehu, pono nā hōʻailona nui a me nā noiʻi ʻoi aku ka nui. Eia nō naʻe, ʻoluʻolu nā hopena mua.
• ʻAno 2 diabetes: No kēia ʻano maʻi, ʻoiaʻiʻo, ʻo ka hōʻemi ʻana i nā carbohydrates i kā lākou hōʻike liʻiliʻi ka mea maʻamau. ʻO ia ka mea i hōʻike hoihoi loa i nā hopena lōʻihi o ka hoʻopili ʻana i ka meaʻai keto. ʻOiai ua hana ʻia ka noiʻi a hiki i kēia lā ma nā mea liʻiliʻi liʻiliʻi, hōʻike nā hōʻike e hiki i kahi meaʻai ultra-low-carb (e like me ka ʻai keto) hiki ke kōkua i ka hoʻohaʻahaʻa i ka A1C a hoʻomaikaʻi i ka ʻike insulin a hiki i 75%. I ka 'oiaʻiʻo, he hoʻoponopono 2017 ua ʻike ʻia ua pili ka ʻai keto me ka maikaʻi o ka mālama glucose a me ka hoʻemi ʻana i ka hoʻohana ʻana i ka lāʻau. ʻO kēlā ʻōlelo, ua ʻōlelo ka poʻe kākau ʻaʻole maopopo i ka hopena o ke kaumaha o ke kaumaha, a i ʻole nā ​​kiʻekiʻe ketone kiʻekiʻe.
• ʻAno maʻi: Hōʻike ka noiʻi hoʻokolohua mua e loaʻa i ka ʻai keto nā hopena antitumor, ma muli paha o ka hoʻemi ʻana i ka nui o ka calorie (a me ka holo ʻana o ka glucose) no ka ulu ʻana o ka maʻi tumora. Ma kahi 2014 hoʻoponopono Mai ka noiʻi holoholona, ​​ua ʻike ʻia kahi meaʻai ketogenic e hana maikaʻi e hōʻemi ulu ulu, ka maʻi ʻaʻai koko, maʻi maʻi ʻōpū y lolo lolo. Pono ka noiʻi kanaka hou aku me nā laʻana nui, akā he wahi hoʻomaka maikaʻi loa ia.

Nā ʻano meaʻai keto

E like me ka mea i kūkākūkā mua ʻia, aia nā ʻano like ʻole i ka nui o ka momona, ka protein, a me ka lawe ʻana i ka carbohydrate ma ka ʻai keto. Loaʻa kēia i nā ʻano meaʻai keto a i ʻole nā ​​ala ʻē aʻe e hoʻoponopono ai. Ma waena o lākou e ʻike pinepine mākou:

• ʻO ka meaʻai keto maʻamau (DCE): ʻO kēia ke kumu hoʻohālike maʻamau o ka ʻai keto a ua hoʻokumu ʻia i ka momona kiʻekiʻe loa, ka ʻai protein maʻalahi. Loaʻa i ka maʻamau: 75% momona, 20% protein a me 5% carbohydrates.
• ʻO ka meaʻai keto protein kiʻekiʻe: E like me ka meaʻai maʻamau, akā e komo pū ana ka protein. 60% momona, 35% protein a me 5% carbohydrates.
• ʻO ka cyclical keto diet (DCC): He hoʻolālā kēia e pili ana i nā manawa me ka nui o ka lawe ʻana i nā kaʻa, no ka laʻana, e hoʻokaʻawale i ka pule i 5 mau lā keto a me ke koena 2 me nā carbohydrates.
• ʻO ka meaʻai ketogenic i hoʻololi ʻia (DCA): ʻAe iā ʻoe e hoʻohui i nā ʻakika i nā lā āu e hele ai i ke aʻo ʻana.

ʻOiai ʻo ka ʻoiaʻiʻo ʻo ka keto maʻamau a me nā meaʻai protein kiʻekiʻe ka nui o nā haʻawina. No laila, ua manaʻo ʻia nā ʻano cyclical a i hoʻololi ʻia i nā ʻano hana kiʻekiʻe a hoʻohana hou ʻia e nā mea pāʻani.

Ma kēia ʻatikala a ma ka pūnaewele ma ka laulā, e hoʻomaʻamaʻa i ka hoʻololi ʻana, ke hana nei au me ka DCE (ʻai keto maʻamau).

Hiki iaʻu ke lilo i ke kaumaha me ka wikiwiki ma ka ʻai keto?

He keiki momona au. ʻOiaʻiʻo i ka wā ʻōpio e nalowale ʻoe i ke kaumaha ke hoʻolohi ʻoe, haʻi mai lākou iaʻu. Ka hopena? He ʻōpio momona au. Ua pili kēia i nā mea he nui o koʻu ola. Ua hoʻomaka wau e lilo i ke kaumaha ma koʻu manaʻo iho i koʻu wā he 17 makahiki. Ua alakaʻi kēia iaʻu e aʻo i ka meaʻai kanaka a me ka meaʻai meaʻai. I ka makahiki ʻelua o koʻu kēkelē, he kanaka maʻamau a olakino au. A he hopena maikaʻi loa kēia i koʻu ola ma kahi pae pilikino a ʻoihana. ʻO wai ka mea e manaʻoʻiʻo i ka meaʻai momona?

No laila ʻo ka pane he ʻae. Inā hiki iā ʻoe ke lilo i ke kaumaha ma ka ʻai keto. ʻAʻole wau e kamaʻilio e pili ana i kekahi mea ultra-miraculous a i ʻole nā ​​​​mea lapuwale. Hōʻike ka noiʻi ua lilo ʻoe i ke kaumaha a ʻoi aku ka wikiwiki, ʻoi aku ka wikiwiki o ka nalowale ma mua o ka meaʻai maʻamau me nā pae kiʻekiʻe a i ʻole "maʻamau”O nā carbohydrates ua māhele ʻia, a hoʻemi i nā kumu pilikia o kekahi mau maʻi.

ʻO ka mea hou aku, lilo ʻoe i ke kaumaha me ka ʻole e hoʻolilo i ka lā holoʻokoʻa i ka helu ʻana i nā calorie a i ʻole ka mālama ʻana i ka nui o kāu ʻai ʻana i kahi ala pau.

Hōʻike nā haʻawina e lilo ana ka poʻe e hahai ana i ka ʻai keto ma kahi o 2.2 a 3 mau manawa ʻoi aku ka nui o ke kaumaha ma mua o ka poʻe e ʻoki wale ana i nā calorie a me ka momona. A ʻoiai he mea like paha ia, ʻo nā triglycerides a me nā pae cholesterol HDL e hōʻike pū ana i ka holomua.

Eia kekahi, ʻo ka ʻai keto, hāʻawi ʻia i kona hoʻonui ʻana i ka hoʻohana ʻana i ka protein a me ka emi ʻana o ka sugars, hāʻawi i nā pono ʻē aʻe (ma mua o ka poho kaumaha) e like me ka hoʻomaikaʻi ʻana i ka ʻike insulin.

He aha nā meaʻai e pono iaʻu ke pale aku?

ʻO ka mea maʻamau ka poʻe me ke kiʻekiʻe o ka carbohydrate. O kahi laʻana:

• ʻO nā meaʻai a me nā mea inu ʻoluʻolu me ka nui o ke kō: nā mea inu ʻoluʻolu, nā wai, nā smoothies, nā mea ʻono, nā ice cream, etc.
• ʻO nā cereals, ka hapa nui o nā palaoa a me nā mea i loaʻa: pasta, raiki, cereals, etc.
• ʻO Fruta: ʻO nā huaʻai a pau koe ka hapa nui o nā hua, e like me nā huaʻakoʻa, ʻākala, kūawaawa, plum, Kālepa, Etc.
• ʻO nā pī a i ʻole nā ​​legumes: pīni, lentils, chickpeas, peas, etc.
• ʻO ka ʻaʻa a me ka ʻuala: ʻuala, kāloti, ʻuala, etc.
• ʻAi a i ʻole nā ​​mea momona haʻahaʻa: E makaʻala loa iā lākou. ʻO ka mea maʻamau ka ultra-processed a waiwai nui i nā carbohydrates.
• Nā mea ʻono a i ʻole nā ​​mea ʻono: Pono ʻoe e nānā iā lākou me kahi aniani hoʻonui. No ka mea he nui ka nui o lākou i ka nui o ke kō a me ka momona momona.
• Nā momona momona: ʻOiai ua hoʻokumu ʻia ka ʻai keto ma ka ʻai ʻana i nā momona, pono ia e kaupalena i nā momona momona maʻamau i nā ʻaila i hoʻomaʻemaʻe ʻia, a i ʻole ka mayonnaise.
• ʻAʻona: He kiʻekiʻe loa ka nui o ke kō. No laila, ʻoi aku ka maikaʻi e hoʻopau loa iā ia ma ka ʻai keto.

ʻAi ʻai me ka ʻole o ke kō: Eia kekahi, pono ʻoe e makaʻala loa. No ka mea ʻaʻole kūpono nā mea ʻono a pau no ka ʻai keto. Pela eia wau i kālailai i nā mea ʻono maʻamau. E ʻae iā ʻoe e ʻike i nā mea āu e ʻai ai me ka hele ʻole o ka ʻai.

He aha nā meaʻai hiki iā ʻoe ke ʻai ma ka ʻai Keto?

ʻO ka meaʻai keto ka mea nui o:

• Nā ʻiʻo: ʻulaʻula, steaks, serrano ham, puaʻa, pipi, moa, ʻiʻo hamburger, etc.
• Nā iʻa momona: Salmon, tuna, trout, mackerel, etc.
• Huamoa.
• Butter
• Kīkī: ʻAʻole i hana mua ʻia e like me ka cheddar, mozzarella, kao kao, uliuli.
• Nati a me na hua anoano nati: Almonds, walnuts o na ano a pau, hua paukena, hua chia, etc.
• ʻO nā aila i hana ʻole ʻia: ʻoliva puʻupaʻa keu, ka niu a me ka aila avocado.
• ʻAvocado: ʻO ka holoʻokoʻa a i ʻole ka guacamole i hana ʻia e ʻoe iho. Inā kūʻai ʻoe, pono ʻoe e nānā inā ʻaʻohe mea i hoʻohui ʻia.
• ʻO nā huaʻai ʻōmaʻomaʻo e loaʻa i nā haʻahaʻa haʻahaʻa o ka haʻahaʻa a me nā ʻōmato, nā aniani a me nā pepa, etc.
• ʻO nā mea ʻala maʻamau: paʻakai, pepa, mea kanu, etc.

ʻAi i waho me ka ʻole o ka ʻai ʻana i ka ʻai keto

ʻAʻole like me nā ʻano meaʻai ʻē aʻe, ma ka ʻai keto, ʻaʻole paʻakikī loa nā meaʻai ma waho o ka home. Ma nā hale ʻaina āpau hiki iā ʻoe ke hauʻoli i nā koho keto-friendly e like me ka ʻiʻo a me ka iʻa. Hiki iā ʻoe ke kauoha i kahi ribeye maikaʻi a i ʻole iʻa momona momona e like me ka salmon. Inā hui pū ʻia ka ʻiʻo me ka ʻuala, hiki iā ʻoe ke noi e hoʻololi ʻia kēia mau mea e nā mea kanu liʻiliʻi me ka pilikia ʻole.

ʻO ka ʻai me nā hua he hopena maikaʻi hoʻi e like me ka omelet a i ʻole nā ​​​​hua me ka puaʻa. 

ʻO kekahi meaʻai maʻalahi loa he hamburger. Pono ʻoe e wehe i ka berena a hiki iā ʻoe ke hoʻomaikaʻi iā ia ma ka hoʻohui ʻana e like me ke ʻano avocado hou, ka paʻakai bacon a me nā hua.

Ma nā hale ʻaina maʻamau e like me ka Mekiko ʻaʻole ʻoe e pilikia. Hiki iā ʻoe ke kauoha i kēlā me kēia ʻiʻo a hoʻohui i ka nui o ka paʻakai, guacamole, a me ka salsa a i ʻole ka ʻaila kawa.

E pili ana i ke ʻano o ka inu ʻana i kahi pā me kekahi mau hoa hana, ʻaʻole ʻoe e pilikia. A koko 0ai ole ia, ʻAi ʻai Coke a me nā nestea ʻē aʻe a i ʻole ke kō ʻē aʻe he keto loa. Hiki iā ʻoe ke inu kofe me ka pilikia ʻole.

Me kēia mau mea a pau, hiki iā ʻoe ke ʻike ʻaʻole i like ke ʻano o nā mea hoʻopuka e like me nā meaʻai ʻē aʻe. ʻAʻole pono ʻoe e hele hewa ke ʻai ʻoe i waho no ka mea me ka palekana piha, hiki iā ʻoe ke loaʻa nā koho leʻaleʻa me kāu ʻai keto.

Nā hopena ʻaoʻao o ka ʻai keto a me ka mea e hana ai e hōʻemi ai iā lākou

E like me ka nui o nā meaʻai, hiki iā ʻoe ke manaʻo i kekahi mau hopena ʻaoʻao i ka wā e hoʻomaka ai ʻoe i ka ʻai keto. He mea maʻamau kēia. Ua maʻa kou kino i ka hana ma kekahi ʻano a ke hoʻololi nei ʻoe. ʻAʻole pono ʻoe e makaʻu. He palekana loa ka ʻai keto no nā kānaka olakino maikaʻi.

Kapa kekahi i kēia mau hopena ʻaoʻao: ka maʻi keto. 

ʻO kēia ka mea i kapa ʻia ʻo ka maʻi maʻi keto ke kumu maʻamau i ka hāʻule ʻana o nā pae ikehu, ka manaʻo o ka noʻonoʻo me ka liʻiliʻi o ka akaka, ka nui o ka pōloli, ka huhū ʻana a me ka emi ʻana o ka hana ma nā haʻuki. E like me kāu e ʻike ai, ʻAʻole ʻokoʻa loa ka maʻi keto mai ka manaʻo āu e ʻike ai ke hoʻomaka ʻoe i kekahi meaʻai. Hoʻopau kēia mau hopena i kekahi mau lā a nalowale loa.

No ka hoʻohaʻahaʻa ʻana i kēia mau hopena, ʻo ka manaʻo hoihoi ʻo ka mālama ʻana i ka meaʻai maʻamau no ka pule mua akā e hoʻohaʻahaʻa nui i ka nui o nā carbohydrates. Ma kēia ala, hiki i kou kino ke hoʻololi mālie i ka puhi ʻana i ka momona ma mua o ka haʻalele ʻana i ka lawe ʻana i ka waiʻa.

Hoʻololi nui ka ʻai keto i ka wai a me nā minela i loko o kou kino. No laila hiki iā ʻoe ke hoʻohui i kahi paʻakai hou i kāu ʻai a i ʻole e lawe i nā mea hoʻohui mineral inā makemake ʻoe. ʻO ka lawe ʻana o 3.000 a 4.000 mg o ka sodium, 1.000 mg o ka pālolo a me 300 mg o ka magnesium i kēlā me kēia lā e hōʻemi nui i nā hopena ʻaoʻao i ka wā hoʻololi.

He mea nui, ʻoi loa ma ka hoʻomaka ʻana, e ʻai ʻoe a māʻona ʻoe. ʻAʻohe kaʻina calorie. ʻO ka ʻai keto ka mea e hoʻemi ai i ke kaumaha me ka ʻole o ka mana a i ʻole ka palena o ka calorie. Akā inā makemake ʻoe e hoʻomalu iā lākou e loaʻa nā hopena wikiwiki, ma ka liʻiliʻi e hoʻāʻo ʻaʻole e pōloli i ka wā mua. E kōkua kēia iā ʻoe e mālama pono.

He manaʻo maikaʻi anei ka ʻai ketogenic iaʻu?

E like me nā meaʻai a pau, aia kekahi poʻe i kūpono ʻole ka ʻai keto. He mea maikaʻi loa ka ʻai ketogenic no ka poʻe i ke kaumaha, ka maʻi maʻi a i ʻole makemake e hoʻomaikaʻi i ko lākou olakino metabolic a ma ka laulā.. Akā ʻaʻole kūpono loa ia no ka poʻe haʻuki a i ʻole ka poʻe makemake e loaʻa ka nui o ka ʻiʻo a i ʻole ke kaumaha.

Ma waho aʻe, e like me kekahi meaʻai, e hana ia inā ʻoe e noʻonoʻo pono a kūpaʻa. A ʻo nā hopena he manawa waena - lōʻihi. He heihei lōʻihi ka hele ʻana i ka ʻai. Pono ʻoe e maʻalahi. E noʻonoʻo ʻoiaʻiʻo, ua hala ʻoe i kou kaumaha kūpono no ka manawa lōʻihi. ʻAʻole kūpono (a ʻaʻole maikaʻi nō hoʻi) ke makemake e nalowale ia mau mea a pau i nā lā 15. 

Eia nō naʻe, a i ka manawa i noʻonoʻo ʻia ai nā mea a pau i luna, he liʻiliʻi nā mea i hōʻoia ʻia i ka meaʻai e like me ka maikaʻi o ka lilo ʻana o ke kaumaha a me nā pono olakino e hele mai me ka ʻai keto.

Nā nīnau pinepine

Ua paipai au i kēia meaʻai no nā makahiki he nui. A e like me nā mea a pau, aia kekahi mau kānalua nui i ka wā mua a i ka wā o ka hoʻomohala ʻana e hoʻāʻo wau e hoʻopau.