Kekahi lā
Breakfast: keleʻeleʻele
Lunch: he'ōmole o ka wai tōmati, hua saladi mai ka kāpīpī kōpui me kaʻailaʻaila,ʻelua mau huapalapala pa'ū
ʻO kaʻaina ahiahi: ka'ohua a me ka iʻa laʻa
ʻO kaʻelua lā
Pōʻakai: kaʻeleʻeleʻeleʻele a me ka holokiko
ʻO kaʻaina awakea: ka huaʻona mea kanu me kaʻailaʻaila, ka mea kohua a me ka iʻa iʻa
ʻO kaʻaina ahiahi: kahi kīʻaha o ka yogurt, hoʻokahi haneri karamu o ka pipiʻai
ʻO ka lāʻekolu
Pōʻakai: kaʻeleʻeleʻeleʻele a me ka holokiko
ʻAina: kahi nui zucchini i'ōpalaʻia i loko o kaʻailaʻaila
Meaʻai: ka sāladika hou me kaʻailaʻaila,ʻelua haneri karamu o ka pipiʻai,ʻelua mau hua pa'ū
Ka lāʻehā
Breakfast: keleʻeleʻele
Lunch: heʻumikumamālima mau kalamaka o ka paʻakai nui,ʻekolu kāloki i kālaiʻia me kaʻaila hinu, hoʻokahi hua iʻa
ʻAina: hua
ʻO ka lāʻelima
Pōʻakai: nā kāloti kalo me ka wai lemon
ʻO ka Lunch: kahi'ōmole wai wai tōmato a me ka iʻa i kāhuaʻia a i'ōwiliʻia
ʻAina: hua
Ka lāʻeono
Breakfast: keleʻeleʻele
Lunch: saladi mai ka kāpena hou a me nā kāloti a me ka hapalua o ka moaʻai
ʻO kaʻaina ahiahi: kahi kīʻaha o nā kāloti'ūka i kālaiʻia me kaʻaila'ōmaʻa,ʻelua mau huapalapala pa'ū
ʻO ka lāʻehiku
Pōʻakai: ke
Lunch: hua,ʻelua haneri karamu o ka pipiʻai
Kaʻaina awakea: kekahi o nāʻahaʻaina o nā lā i hala aku nei ma waho o ka lāʻekolu, aiʻole i ka lāpili paʻakai
ʻEwalu lā
Breakfast: keleʻeleʻele
Lunch: saladi mai ka kāpena hou a me nā kāloti a me ka hapalua o ka moaʻai
ʻO kaʻaina ahiahi: kahi kīʻaha o nā kāloti'ūka i kālaiʻia me kaʻaila'ōmaʻa,ʻelua mau huapalapala pa'ū
ʻO ka lāʻeiwa
Pōʻakai: nā kāloti kalo me ka wai lemon
ʻO ka Lunch: kahi'ōmole wai wai tōmato a me ka iʻa i kāhuaʻia a i'ōwiliʻia
ʻAina: hua
ʻO kaʻumi o ka lā
Breakfast: keleʻeleʻele
Lunch: heʻumikumamālima mau kalamaka o ka paʻakai nui,ʻekolu kāloki i kālaiʻia me kaʻaila hinu, hoʻokahi hua iʻa
ʻAina: hua
ʻO ka lāʻumikumamākahi
Pōʻakai: kaʻeleʻeleʻeleʻele a me ka holokiko
ʻAina: kahi nui zucchini i kāpalaʻia i kaʻaila
Meaʻai: ka sāladika hou me kaʻailaʻaila,ʻelua haneri karamu o ka pipiʻai,ʻelua mau hua pa'ū
ʻO ka lā heʻumikumamālua
Pōʻakai: kaʻeleʻeleʻeleʻele a me ka holokiko
ʻO kaʻaina awakea: ka huaʻona mea kanu me kaʻailaʻaila, ka mea kohua a me ka iʻa iʻa
ʻO kaʻaina ahiahi: kahi kīʻaha o ka yogurt, hoʻokahi haneri karamu o ka pipiʻai
ʻO ka lāʻumikumamākolu
Breakfast: keleʻeleʻele
Lunch: he'ōmole o ka wai tōmati, hua saladi mai ka kāpīpī kōpui me kaʻailaʻaila,ʻelua mau huapalapala pa'ū
ʻO kaʻaina ahiahi: ka'ohua a me ka iʻa laʻa
I ka wāʻai,ʻaʻole hiki iāʻoe ke hoʻohana i ka paʻakai a me nā meaʻala, aʻaʻole hiki iāʻoe ke hoʻohana i ka waiʻona a me ka palaoa, ka meaʻono. ʻAʻole hiki ke mālamaʻia nā meaʻai a me nā meaʻai. Hiki iāʻoe ke pāpāʻole i ka mea inu i kāpiliʻia iʻole ka wai kolake i loko o nā manawa āpau ma waena o nā meaʻai. ʻAʻole hiki ke hoʻololi i ka papa o nā hana o kaʻaiʻana i kahi pōʻai o nā huahana meaʻai a hoʻololi i nā huahana. Inā hoʻohana ponoʻia kaʻai, e loli ke kinikini ma ke kino.
He mea piliʻole kēia meaʻai Iapana me ka meaʻai Iapana. ʻO ka poʻe Iapana e hoʻohana nui i ka iʻa, no ka mea, he nui nā mauna e waiho i nā liʻiliʻi ma kahakai no ka uluʻana i nā mahiʻai a me nā wahi liʻiliʻi liʻiliʻi e pono ai ka mahiʻai, ma lalo o nā kuahiwi. No kēia mau kumu,ʻaʻole i ulu nuiʻia ka mahiʻai i ka'āina o ka hikina. ʻO kahi kumu kanu ahupuaʻa nui ka laiki. Eia kekahi, ke ulu nei ka palaoa, ka beana, ka bale, a me nā mea'ē aʻe. Ma waho aʻe o nā mea kanu i kanuʻia, ua uluʻo Iapana i nāʻano ulu lāʻau ulu - nā alala a me nā mea kanu, a me nā huaʻa -'ulaʻa, maiʻa, cherries, pears a me piʻi. Uaʻoi aku ka maikaʻi o ka mahiʻai ma Iapana i nā holoholona. ʻAʻohe'āina nui. No laila,ʻo nā meaʻai a me nā meaʻai meaʻai i ka'āina iʻikeʻia i nā makahiki i hala koke iho nei, akā,ʻoiai,ʻoiai, ua makemake wale nō ka poʻe Kepanī i nā mea i ulu ma ko lākou'āina. Me ke kōkuaʻana i ka hōʻailona piha o ka meaʻai Iapana,ʻaʻole hiki iāʻoe ke lilo i ka kaumaha wale nō, akā, e loaʻa nō hoʻi kahiʻoiaʻiʻo maoli no kaʻai.
ʻO nā meaʻai kahiko o Iapana, e like me ka poʻe Kepanī, e like me kēia:
300-400 grams o ka laiki,
60 g bean,
150-240 g hua,
120 mau iʻa,
e pili ana i 270 g hua 'ai,
ʻaʻole hoʻokahi hua hoʻokahi,
100 g waiū,
2 teaspoons o ke kō.
I kekahi manawa inu nā kānaka i 300-400 g bera ma ka lā.
Pono e hoʻomaopopoʻia kekahi o nā meaʻai a nā poʻe Kepanī,ʻo kaʻaina kakahiaka, kaʻaina awakea a me kaʻahaʻaina awakea paha heʻelima i ka iwakālua mau ipuʻai. Hiki i kēlā me kēia mela keʻano likeʻole a me nā'āpana likeʻole. ʻO ia ke kumu o ka loina o kaʻaiʻana i ka mea Iapana e piliʻole i nā manaʻo o Mr. Shelton no ka hoʻokaʻawaleʻana i ka meaʻai.
He mea kūpono hoʻi ke hoʻohaunahaʻana i ka hoʻohanaʻoleʻiaʻana o kaʻae e nā poʻe Kepanī. ʻAʻole i hoʻohālike waleʻia kēia inu no ka mea ua lawe kokeʻia mai i ka'āina o ka lā i puka mai. No laila, ke hoʻomanaʻo nei ka poʻe o Iapana i ka'ōmaʻomaʻo. ʻO ka meaʻai maʻamau o ka Iapana he calorie haʻahaʻa, ma kahi o 1600-1800 kcal. He mea pono eʻikeʻoe i ka helu nui loa o nā calories (e pili ana i 60%) he mau haʻalulu. Eia kekahi,ʻo kaʻai a ka poʻe noho ma ka'āina o ka Lā Lā ma loko o kahi momona o nā momona, ka hapa nui o nā hua kanu kanu, a he nui loa nā hua kanu B a me C, a me nā kinikona a me ka hao.
Ma ka "meaʻai Iapana" i'ōleloʻia he nui loa nā momona a me nā protein. Akā i ka manawa hoʻokahi, he nui ka nui o nā huaʻalea, nā microeleulau maʻamau a me nā hua hua. Aia kaʻona ma kahi o 60%, aʻo nā'ōpelu i lalo o 15 mau gramina i ka lā. ʻAʻohe manuahi hiʻona: ka pāhuʻu, ka calcium, ka magnesium, ka hao. A i loko o nā meaʻai he mea liʻiliʻi loa o ka huaʻai C a me E. Ma kaʻai, nui ke koʻikoʻi i ka inu kīʻaha. No laila e noʻonoʻo, mai hoʻomakaʻoe i kahiʻai inā hoʻopilikia nuiʻiaʻoe ma ka nui o ka kalo. He mea kūpono hoʻi eʻikeʻoe i kaʻaiʻana o ka meaʻai he calorieʻuʻuku,ʻo ia hoʻi, ma ka awelika o nā lā a pau o kaʻai eʻai aiʻoe i 700 calories. ʻAʻole kēia he nui.